Mass gainers
According to Jill Corleone, RDN, LD at Livestrong, mass gainers or weight gainers are high-calorie supplements to help you gain muscle mass.
They contain varying amounts of carbohydrates, fat and protein, in addition to vitamins, minerals, individual amino acids and other substances such as creatine. One serving of a weight gainer supplement can contain anything from 320 calories to more than 1,000 calories and from 16 grams to more than 60 grams of protein. (1)
What is glycogen?
According to diabetes.co.uk, glycogen is the stored form of glucose. Insulin causes the accumulation of glycogen. The body breaks glycogen into glucose in response to glucagon.
Glucose is the preferred energy source for the brain, and glucose also can provide energy for cells when oxygen is absent, such as during anaerobic exercise. (2)
The body can use protein for energy. If glycogen levels are low protein is used for energy instead of growth. Carbohydrates are occasionally referred to as ‘protein sparing because of this effect.
Intense exercise causes damage and breakdown of muscle tissue. The body overcompensates and repairs the muscle with more strength and size in anticipation of future exertion. Your body needs glycogen for energy to grow muscle, and low levels hinder muscle growth.
How much do you need?
Requirements for carbohydrate vary and depend on the type and duration of training. For individuals who exercise regularly 5-7g a day per kg of body weight is appropriate; this can rise to 10g per kg for endurance athletes and individuals who work out more intensely.
Can you get enough calories in your diet?
Mass gaining supplements are a convenient and easy way to add extra carbohydrate calories without the bulk that comes with carb-rich foods like potatoes, pasta and rice.
Carbohydrate-rich foods should make up the majority of the dietary intake of carbohydrate, but individuals who exercise intensely may struggle to meet demand.
For example, consuming 820g of carbohydrates using potatoes would mean that you would have to eat nearly 5kg of them, which is impractical and almost impossible, In contrast, mass gainers allow you to consume enough calories quicker.
Some things to consider
Mass gainers are not for everyone; according to research, they are ineffective for some people. (3)
Resources
- https://www.livestrong.com/article/441786-what-are-the-negative-effects-of-weight-gainer/
- https://www.diabetes.co.uk/body/glycogen.html
- https://www.ncbi.nlm.nih.gov/pubmed/26957922
