If you're trying to pack on muscle mass, you might find that eating the required amount of calories can be a challenge. In order to gain weight, you need to be in a caloric surplus. As bodybuilder and exercise expert Layne Norton explains, those with fast metabolisms may need up to 6,000 calories per day to spur growth. But rather than make yourself sick trying to eat that much with solid food, you may want to use a weight-gain powder as a convenient, calorie-dense source of nutrients.
CytoSport Muscle Milk Collegiate
Muscle Milk Collegiate is a bulked-up version of Cytosport's regular Muscle Milk, and offers 580 calories per serving. This supplement is specifically designed to comply with all collegiate sports associations and contains no banned substances. Muscle Milk Collegiate contains 88g of carbohydrates, with just 5g of sugar. Some of the carbohydrates in Muscle Milk Collegiate are complex carbohydrates, which means they should provide sustained energy, though high-glycemic--quick energy--carbohydrates are included as well. Muscle Milk Collegiate is low in fat, with 7g per serving, and contains 40g of protein per serving and is fortified with muscle-building amino acids.
Research has shown that the combination of protein and high-glycemic carbohydrates may be beneficial for athletes. A study from the May 2003 issue of the journal Nutrition Reviews found that combined intake of protein and carbohydrates after exercise may enhance muscle growth..
ABB Extreme XXL
ABB Extreme XXL is so named for the high number of calories included--1040 per serving. This weight-gain powder is designed to outpace even the quickest metabolism, and provides 208g carbohydrates per serving. ABB Extreme XXL is low in fat, with 4g per serving, and high in protein, with 42g per serving. The supplement features added amino acids, a wide range of vitamins and minerals, creatine and glutamine. According to a study from the June 1999 issue of the Journal of Applied Physiology, glutamine can help to increase the supply of glycogen in your muscles when consumed after exercise. Glycogen helps power muscle contractions and it can give you the appearance of larger, fuller muscles.
Inner Armor Mass Peak
Like Muscle Milk Collegiate, Inner Armor's Mass Peak weight gain powder is designed for college athletes and is free of banned substances. Each serving of Mass Peak contains 671 calories, with just 7g of fat and 3g of sugar. The supplement contains 102g carbohydrates and 50g protein per serving. Mass Peak contains a blend of protein sources, including whey, which is absorbed quickly, and casein, which is absorbed gradually. Mass Peak also contains omega 3, 6 and 9 fatty acids along with flax seed powder--ingredients that are important for overall health. Research from the August 2009 issue of the American Journal of Clinical Nutrition found that flax seed supplementation may lower cholesterol levels.
TwinLab Super Gainers Fuel Pro
TwinLab's Super Gainers Fuel Pro is a heavy-weight gainer, with 1,860 calories per serving--nearly the recommended amount of daily calories. This weight gain powder offers 100g of protein per serving, double that of many other gainers. In addition, it offers 306g carbohydrates and 10g of fiber. Super Gainers Fuel Pro contains a number of vitamins and minerals, including vitamins A, C, D and E. The formula also includes amino acids and creatine. Research from the August 2008 issue of the International Journal of Sport Nutrition and Exercise Metabolism indicates that creatine may be helpful in increase levels of insulin-like growth factor 1, which is a hormone that helps build muscle.
References
- Layne Norton: Layne's How-To Guide for Bulking
- Nutrition Review; Glycemic carbohydrates consumed with amino acids or protein right after exercise enhance muscle formation; M Suzuki; May 2003
- Journal of Applied Physiology; Effect of oral glutamine on whole body carbohydrate storage during recovery from exhaustive exercise; JL Bowtell et al; June 1999
- American Journal of Clinical Nutrition; Meta-analysis of the effects of flaxseed interventions on blood lipids; A Pan et al; August 2009
- International Journal of Sport Nutrition and Exercise Metabolism; Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults; DG Burke et al; August 2008
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