Mass gainers are a savior for all those trying to pack on weight. It's not just chugging ladles of supplements that help you gain weight but there are other factors that contribute to it. Understanding the role that those factors play in an individual's weight gain process, helps in optimizing the results that mass gainer supplements provide. Let's begin.
Know your body's caloric demands.
Mass gainers are made to offer calorie surplus, but to make it more effective you need to know what your present sustenance level is. You can calculate your caloric needs to maintain your current weight using online calculators. These calculations are based on an individual's age, activity level, and body structure. Once you calculate that, you can add 400-500 calories to your daily sustenance level to create a caloric surplus without throwing back piles of food.
Frequency of meal
Keep your meal portions small and increase the frequency of having them. Consuming food at regular intervals ensures a stable intake of calories. It is easier to reach caloric surplus when you space out your meals rather than depending on three large meals.
Setting the time
When are you taking the mass gainer? The perfect time to consume these supplements is after your workout session and as a meal replacement while traveling. Taking a mass gainer supplement post-workout is beneficial because the body at that time requires fast-digesting carbohydrates and protein to start the muscle recovery process. And it is at this stage, your body uses the carbs and proteins efficiently, helping muscle tissue repair and grow.
While traveling, taking a mass gainer helps keep your caloric needs sufficient, making sure your body is fueled throughout the day.
Choose the right mass gainer
Depending on your aim and body constitution, you have to choose the right mass gainer. They come in various forms and formulas. Some have high calories per serving whereas some have moderate. If gaining weight is a challenge for you, choose a high-calorie mass gainer. But if you are looking to be healthy and not bulky, go for a moderate-calorie supplement that has a high protein-to-carbohydrate ratio.
Studies have shown that supplements with creatine content help muscle mass growth.
Add high-intensity workouts
Weight gainer protein supplements and mass gainer supplements work if you add intense workouts into your regimen. You are adding extra calories to your daily diet, and exercise will only convert them into muscle mass. They will turn into fat if you don't follow this routine. Exercises that work for various muscle groups such as squats, bench presses, and deadlifts have to be aimed at. Focus on a mix of heavy and light strength-building exercises to boost muscle growth.
Don't depend on mass gainers alone
They may be convenient but don't become complementary to real food. The real foods provide vitamins, minerals, and other nutrients that can't be replicated. Mass gainers are supplements and not meal substitutes. Your diet should be well-balanced with protein, carbs, and fats, and then double it with a mass gainer.
Ayurvedic weight gainer
Weight gainer herbal products rely on natural ingredients such as ashwagandha, Shatavari, musli, Shilajit, Gokhru, and Echinacea. These herbs have muscle-building, stress-relieving, and rejuvenating properties. Unlike their synthetic counterparts, ayurvedic weight gainers are safe, have a balanced sugar content, and have fewer known side effects (only if you are allergic to any herbs).
Hydration a must
Carbohydrate and protein-packed supplements have higher water requirements to get properly digested. Lack of water may slow down the digestion process and the mass gainer will not be able to give maximum benefit. Hydration is needed to maximize the results of mass gainer. Once well hydrated, there would be good digestion and proper absorption of nutrients, resulting in weight gain and muscle growth.
Consistency
Muscle building and weight gain is a gradual process, don't expect an overnight transition. Daily intake of mass gainers along with a balanced whole food diet is needed to maintain a calorie surplus. Don't skip your physical training sessions and don't lose your patience, as it may take weeks to months to see any noticeable change. Don't get disheartened if you can't find any obvious gains within a few days.
Keep track of your gains
Take weekly measurements to observe your progress so that your calorie intake can be adjusted as needed. Track your weight, muscle gain, and strength. If you are gaining too much fat and not muscle, you have to reduce your supplement intake. Go for a mass gainer that has low sugar content and take low-fat whole-food meals. On the contrary, if you are not gaining weight, you may have hit a plateau and need to adjust your calorie intake as well as workout intensity.
Wrapping It Up
Mass gainers are meant to bulk you up but they can't alone do any magic. They have to be complemented with a balanced diet, high-intensity workout, adequate rest, and hydration. Tracking your progress assists in adjusting your calorie intake as and when required. Fat accumulation has to be checked as that's not what you are aiming at but at gaining muscle. With a mindful approach, you can gain a healthy weight in a healthier way.