Weight gainers and muscle gainers are two different types of protein shakes used to build muscle, and gain weight. These shakes have several key differences, which can be seen in their purpose, nutrient ratios and caloric content. Understanding what distinguishes a weight gainer from a muscle gainer will help you make the right choice for your fitness goals.
Purpose
Protein shakes are used to both lose and gain weight. Weight gainer shakes are designed to indiscriminately add weight to your frame. This means that weight gainers will add muscle, fat and generally some water weight as well. Muscle gainer shakes are designed to add specifically muscle. These shakes generally add more muscle mass, but less overall weight. They are leaner in calories, and often have less carbohydrates and fats.
Protein
Both weight gainers and muscle gainers contain protein. All protein shakes begin with a base of either water, milk or juice. Milk is the best choice because of its higher calorie content. After selecting your base, add additional protein to both muscle gainers and weight gainers to rebuild muscle, and increase your metabolism. Protein is not stored as fat, so add plenty to your shake. Whey is a good source of protein for your shake. It is relatively inexpensive and contains large amounts of protein per gram. Whey protein is produced by processing milk, and comes in many flavors and brands. Find a product that is low in carbs and fats. Add 40 to 50 g of protein per shake. The same protein can be used for either a weight-gainer shake or a muscle-gainer shake.
Carbohydrates
Carbohydrates are the main unit of energy the human body uses. Unfortunately, they can also be stored as fat. The healthiness of carbs can be gauged based on their source and glycemic index rating. The glycemic index measures the affect on blood sugar levels after eating (resource 4). Higher glycemic index foods cause a greater impact on blood sugar levels, resulting in greater weight gain.
The big difference between a weight gainer shake and a muscle gainer shake is the amount and type of carbs used. A weight gainer shake has large amounts of mid to higher glycemic index carbs, sometimes up to 100 grams. The weight gainer’s higher carb content results in an increase in both muscle and fat weight. A muscle gainer shake has fewer carbs, generally 20 to 40 g. This makes muscle gainers a “leaner” protein shake. A lower carb count and lower glycemic index rating makes muscle gainer shakes a better choice if you are trying to avoid gaining fat.
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