Added Vitamins & Nutrients Optimum Nutrition Serious Mass
Optimum Nutrition Serious Mass has everything you need out of a gainer supplement and a little more. The nutrition profile is solid, with a strong protein content, high carbs, and a hefty 1,250 calorie count. It is also extremely light on fat content for how many calories it offers, something not commonly found among its competitors.
Very inexpensive and full of vitamins and minerals, Serious Mass can fill nutritional needs and calorie goals.
A high-calorie content paired with low fat does mean that this product is comparatively very sugary. While its difficult to shop around for a high-calorie supplement that doesnt contain a lot of simple sugar additives, if youre trying to minimize sugar intake as much as possible you may want to look elsewhere.
Simple High Calorie Protein Shake To Gain Weight
Its common for people to need strategies to lose weight, but a handful of people also need help gaining weight. The number one factor for weight gain or loss is caloric intake in response to your caloric expenditure. More calories than you expend results in weight gain, less calories than you expend results in weight loss. The bigger issue is handling your appetite. People who have trouble losing weight often are hungry and want to eat more food when they should. It is vice versa for gaining weight, people cant eat enough to gain weight because they get full quickly. In this blog well cover a protein shake recipe that will help most people gain weight.
- 3 cups whole milk
- 1 cup oats
- 4 tablespoons peanut butter
- 1 tablespoon coconut oil or olive oil
- 2 scoops of protein powder
- 1 frozen banana
Mix all the ingredients in a blender and drink up! You can modify this shake by adding or taking things away. You can also cut the ingredients in half if you cant consume this much liquid at once.
Nutrition for this shake:
Fiber 15 grams
Benefits Of Drinking This 1000 Calorie Smoothie
Strawberries help to protect your heart by increasing HDL cholesterol, lowering blood pressure, and serving as a guard against anything that can cause cancer.
Peanut butter contains a significant amount of vitamin E, niacin , manganese, vitamin B 6, and magnesium. It also has a good level of copper, a mineral that helps with the bones, immune system, and blood vessels. Copper can help reduce risk of osteoporosis and heart disease.
The banana within the smoothie helps to moderate blood sugar by lowering appetite and slowing the rate at which the stomach empties..
Honey contains antioxidants! These have been shown to reduce the risk of heart attacks, strokes, and certain types of cancer. Antioxidants may also improve eye health. It is believed the combination of organic acids and phenolic compounds in the honey provide antioxidants.
The oats for this 1000 calorie smoothie are packed with a good balance of nutrients. This includes carbs, fiber, vitamins, minerals, and antioxidant plant compounds. Oats have more protein and fat than most other grains.
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Helps With Maintaining Weight
Besides helping you gain weight easier, high-calorie shakes are useful if youre having problems maintaining your weight due to increased caloric needs.
People who lose weight fast usually have medical problems, are receiving nausea-inducing medication, or have a high metabolic rate.
To maintain your weight, you must consume the same number of calories as you consume each day, and weight gain shakes can help you achieve this objective.
The Benefits Of Mass Gainers
Mass gainers have one substantial benefit they offer a convenient method of consuming a high number of calories, with decent macro splits, quickly. For anyone struggling to gain weight due to logistics, budget, or biology, mass gainers offer a viable solution. That is, assuming a substantial amount of calories in your diet still come from whole food sources.
If you struggle to hit your calorie goals every day due to financial or time constraints, but still want to make sure youre eating enough to make progress in the gym or on the scale, a mass gainer could be helpful for you. The calorie content per dollar is generally a great deal, and they work wonders if ingested shortly after an intense workout when the body is primed to utilize protein and calories in a productive way.
It is also worth touching on the hardgainer stereotype a person whose metabolism is uncommonly high and does not respond as expected to moderate increases in caloric intake. While some regard this as a myth, it does have some credibility in the literature. Greg Nuckols, M.A. in Sport Science and editor of the MASS Research Review, shared his thoughts on the topic:
While this topic has not been exhaustively studied and researched, Nuckols sentiment does lend some credence to the idea that a select portion of the population may have issues gaining weight despite following an appropriate bulking plan. If you find yourself in that position, a mass gainer may be especially helpful for you.
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Are Weight Gain Shakes Healthy
Since each high-calorie shake has different ingredients, nobody can say that all weight gain shakes are healthy.
However, homemade shakes are generally healthier than the ones you buy from the store because you know exactly what ingredients you put in them. Know that shakes can be exceptionally nutritious and can help you take in lots of vitamins and minerals.
Yet, what weight gain shakes miss is fiber. Fortunately, you can get fiber from many solid foods, like beans, whole grains, and more.
When To Drink High
Combining large meals with high-calorie drinks can oftentimes make you feel drowsy afterward. This usually happens if you have a low appetite or you generally cant eat a lot at a time.
The best time to consume high-calorie drinks is in between meals. This timing strategy lets you avoid overloading your body with calories while helping you maximize your daily calorie intake.
Another great time to drink weight gain beverages is before or after a workout. This is because liquid calories are absorbed faster into your body than solid ones.
As a result, you will get the energy needed to get through the training session or recover after it quicker.
For example, I oftentimes have a high-calorie protein milkshake after my workouts, and I always feel re-energized after consuming it.
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Do Weight Gainers Cause Excess Fat Gain
No, mass gainers shouldnt cause you to gain extra fat, provided that youre not consuming too many calories overall. The serving sizes are quite large, though, and mass gainers tend to be quite easy on the appetite, so its common for people to overdo it. That isnt because the mass gainers are fattening, though, its just because theyre consuming too many calories and gaining weight too fast.
Keep in mind that mass gainers are specifically engineered to make it easier to gain muscle without excess fat gain. They almost always contain enough protein to fully spike muscle protein synthesis, which is great for building muscle quickly and leanly. They also contain starchy carbs, which are great for increasing glycogen storage, great for building muscle, and very unlikely to be stored as body fat. And theyre low in fat, which is the macronutrient thats most likely to be stored as body fat, especially when that fat is processed.
What Makes A Good Mass Gainer Shake
A good mass gainer shake has a few simple factors: its calorie-rich, high in protein, and contains plenty of carbs.
Then, extra vitamins and minerals can really help boost the quality of results you get from your weight gain diet.
Mass gainers need high calorie content, which means adding plenty of carbs and protein.
Fats are even more calorie-dense, but theyre also going to slow down absorption, which you need to keep in mind if youre trying to use a mass gainer after workouts, which should be fast-absorbing.
Protein is the main ingredient for muscle growth and that means focusing on adding protein powder or another high-quality protein source to your mass gainer .
This could even include a high-protein mass gainer being blended in with items like ice cream .
You can get extra carbs from things like oat powder, blending oats, using a rice flour, or even a dedicated maltodextrin or cyclic dextrose powder.
These add the main calorie source and can be blended into liquids more easily than protein, for example.
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What Are Mass Gainer Shakes
Mass gainer shakes are high-calorie powders that can be used to make high-calorie drinks. Theyre often rich in protein and carbs to help you build more muscle with increased energy and protein intake.
Typically, the combination of carbs and protein together should be found in meals . Theyre the main driving force behind higher calorie intake, while the protein itself is used to build the muscles.
Specifically, mass gainers make this easier through the mass gainer shake ingredients. Many people want to gain weight but cant reliably eat enough to make that happen.
Mass gainers provide tons of calories with a relatively easy and convenient prep: add powder to liquid and shake. This also makes mass gainer shakes popular as a way of getting more calories on the go such as during work breaks or between studies.
Mass gainer shakes also tend to have a hit-and-miss reputation. Some are great, while the bottom of the market is made up of poor-quality fodder that often contains too much sugar or heavy metals, and theres a complete range between these two extremes.
This has led many people to ask if theres a better way to make mass gainer shakes. And there is
Recommended: If you still decide to go with a mass gainer supplement instead, heres a list of some of the best mass gainers for bulking.
Transparent Labs Mass Gainer
The actual calorie and macronutrient content of mass gainers vary wildly, and theres a lot of debate as to whether or not a one-to-one ratio of protein to carbs is best or if you should go as high as one-to-four or one-to-five. Most industry leaders lean closer to one-to-two, and Transparent Labs has gone that route with some fine-tuned details included.
Along with its protein-to-carb ratio of one-to-two, TLs mass gainer has 740 calories per serving. Its 53 grams of protein, 109 grams of carbs, eight grams of fiber, 15 grams of sugar, and 12 grams of fat make it a pretty well-rounded mass gainer, particularly since thats more fat and fiber than you typically see in products like this. And with sought after, all-natural ingredients like grass-fed whey concentrate, coconut milk powder, and MCT oils, this is considerably more robust than some of the competing maltodextrin-plus-whey products on the market.
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Wraps: Fajita And Burrito
Any form of wrap can be a great choice for lunches to gain weight such as fajitas and burritos. These are self-contained, high in calories when using beans, whole milk cottage cheese, sour cream, rice, and meats, and are delicious.
The tortillas are an easy calorie source and way to keep everything together. You can also use things like enchiladas if you have a microwave at work or you dont mind old whole milk cottage cheese theyre just a bit harder to prep properly.
Who Shouldnt Buy Muscle Feast Ultimate Weight Gainer
- People who want a higher protein-to-carb ratio to pack more carbohydrates into their diet.
Muscle Feast does a lot of things right in their process producing this mass gainer. The standards and treatment of the cattle cant go without mention and the volume of calories per serving is good despite needing five scoops. With seven-pound tubs, the price tag is solid for those on a budget, and there is even an unflavored option available.
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Who Shouldnt Buy Less Naked Mass
- Those who want to avoid added coconut sugar as this product does contain this ingredient.
- Folks who dont want a massive increase in carbohydrate intake may want to opt for a product lower in carbs.
- People who want micronutrients added into their mass gainer you can find more robust ingredient lists on the mass gainer market.
An upside for one person can be a downside for another depending a persons goals. Less Naked Mass has 50 grams of protein per 251 grams of carbs, making for an unusual, high one-to-five protein-to-carb ratio that some may find extreme. But if fitting enough carbs into your diet is your biggest challenge and it doesnt bother you that there arent a whole lot of micronutrients here, this ratio may be helpful.
What Are The Health Risks Of Being Underweight
While obesity is more frequently in the news as a major health problem, being underweight can also result in health problems. Health risks can include:
- Fertility problems .
- Osteoporosis from not getting enough calcium and vitamin D in your diet.
- Anemia from not getting enough iron in your diet.
- Weakened immune system.
- Poor sleep.
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Who Doesnt Need Mass Gainers
While mass gainers offer cheap calories, there are some factors worth considering. No over-the-counter supplement can magically add lean mass on its own. If you take the marketing at face value, youll likely end up disappointed. Mass gainers are a high-calorie protein and carbohydrate source, not a magic bullet.
Furthermore, the ingredients of most common mass gainers do contain some red flags for some populations. A large portion of the calorie content does tend to come from maltodextrin and other additives. This may be a dealbreaker for anyone with diabetes or those wishing to avoid high Glycemic Index sugars. It also goes without saying that mass gainers are generally incompatible with a ketogenic diet, which shuns carbs in favor of high-protein, high-fat macros.
Common additives also include egg, soy, and whey products that may be problematic for the lactose intolerant. Many also boast a relatively high-fat content, which slows the absorption of protein and thus may be suboptimal when taken shortly after a training session.
Side Effects Of Mass Gainers
There are a few side effects that can be associated with the use of mass gainers. Some of these side effects can include bloating, gas, upset stomach, digestive issues, diarrhea, cramping, and even increased body fat.
If you decide to take a weight gainer you can put your regular protein powder on the shelf, as the weight gainer supplement should meet all your protein standards. In addition, most quality mass gainers include creatine, so you can skip that for now, too.
Anyone should speak to their personal doctor before adding supplements to their regime, starting a new exercise program, or nutritional habits. If you are diabetic, it becomes even more important with mass gainers because of the number of carbs and sugars per serving.
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Who Should Buy Transparent Labs Mass Gainer
- Bodybuilders who need a robust mass gainer that offers not only calories, but a long list of vitamins and minerals, as well.
- Athletes who are looking for a one-to-two ratio of protein to carbs in their mass gainer will like the macro count in this formula.
- Performance athletes who supplement often while adhering to strict diets might find the fiber in this mass gainer to help with digestion.
Whats The Best Mass Gainer
The nice thing about mass gainers is that they arent anything fancy or revolutionary, theyre just a ton of easily digestible calories. Still, the best mass gainers all share a few key characteristics:
- They contain enough protein to fully spike muscle-protein synthesis. Depending on the protein source, thats usually in the neighbourhood of around 50 grams of protein per serving.
- They contain a ton of easily digested starchy carbs. The source can vary, but maltodextrin is popular, and thats perfect. A typical weight gainer contains around 250 grams of carbs per serving.
- They dont contain much fat. A few grams is fine, but much more than that usually isnt great. Better to get your fats from whole foods, such as nuts, eggs, olive oil, avocados, fish, and so on.
There are a ton of brands that make mass gainers that match these specifications, so the main trick is just to find a company that you trust. Maltodextrin is one of the cheapest supplement ingredients, so its unlikely it will be under-dosed. But whey is more of a premium powder, so its possible that a mass gainer shake might exaggerate the amount of protein, replacing some of it with extra maltodextrin. Thats why choosing a brand you trust is important.
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Weight Gain Grocery List
When youre eating for weight gain, you need to be sure you consume enough proteins, carbs, and fat. This can be hard when you dont have certain foods in the fridge, which often happens since people looking to gain weight eat a lot.
Therefore, you want to make the most of your shopping trips. And you can do this by ensuring you get all the high-calorie foods you need written down on a grocery list.
Here is a grocery list for high-calorie foods that you can use every time you go shopping online or offline:
When And How Often To Drink
High calorie protein powder can be added to any meal or snack when you need a nutrient boost.
Though it can be consumed as often as youd like, make sure to watch your protein intake to stay within the 1.0-1.2 gm/kg of body weight recommendation and if you have any special medical conditions .
Additionally, getting nutrients from a variety of food sources will give your body lots of different vitamins and minerals. If you can substitute protein powder just once or twice a day, then that would be great!
Of course, we want to make sure calories, protein, and weight gain/loss are all accounted for as well, so speak with your registered dietitian about options and priorities for your health.
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