Weight gainers have long been used by bodybuilders and athletes to increase bodyweight. Weight gainers are supplement that typically are composed of a combination of carbohydrate, protein, and fat. Typically, these gainers come in a powder or a ready-to-drink liquid form. The powder form must be mixed with water, milk, or juice before being consumed. The ready-to-drink form is typically more expensive; however, it may be more convenient if you are pressed for time. The rationale for utilizing a weight gainer is that you may not have the time or stomach size to consume the large amounts of regular food it would take to increase bodyweight due to the caloric expenditure of your sport. For this reason, weight gainers are sometimes called meal replacement shakes. In January 2010, Walter and colleagues found that protein supplementation, in conjunction with training load, is important to gaining muscle mass. Before you start taking a weight-gainer supplement, talk to your doctor.
History
Early weight-gainer products consisted of a high amount sugar and fat to boost calorie content. During the 1990s, a shift toward protein in weight gainers started to take place. These products would consist of high sugar content and a moderate amount of protein and fat. Unfortunately for some athletes, these early combinations caused too high an increase in fat mass, as opposed to lean body mass. This has spurred the development of more precise weight-gainer products. The products range from classic combinations for the hard gainers to "lean mass" gainers for the more weight-sensitive.
RTD or Powder
How do you choose the weight gainer that is right for you? You must first decide if you have the time to mix a shake. If you have to grab and go, then a ready-to-drink product would be the first place to look. On the other hand, if you have time you can opt for the less expensive powder product. Remember when you calculate the cost of a weight gainer powder to include the cost of the liquid you decide to mix it with. The powder form can also become clumpy, so investing in a quality shaker or mixer for the product is a must.
Lean mass or traditional
If you are a hard gainer, or have trouble gaining weight, then a product high in carbohydrate, protein, and fat would be chosen. However, if you gain weight more easily or want to ensure a smaller increase in fat mass, than a product higher in protein and lower in carbohydrate and fat should be selected. Also note that carbohydrates in these products are either simple or complex. Predominately simple sugar products are better suited for post workout consumption, while the complex carb versions may be taken normally throughout the day.
Popular Weight Gainers
Bodybuilding.com, a world-wide leader in supplement sales, shows that the top five selling weight gainers for July 2010 are: Cytosport Cytogainer, Optimum Nutrition Serious Mass, Ultimate Nutrition Muscle Juice 2544, Optimum Pro Complex Gainer, and Cytosport Monster Mass. The Ultimate Nutrition product is a classic weight gainer product and Optimum Pro Complex Gainer is marketed as a lean mass gainer. The other three products are a hybrid of these two types; however, the sugar content is lower than a more traditional formula. The most popular ready to drink product is Cytosport Muscle Milk, which is formulated with an emphasis on protein and fat.
Warning
You should consult with a licensed nutritionist and physician to determine if taking a weight gainer is suitable for you. Don't use weight gainers if you are lactose intolerant or have any other food-related allergy. Individuals with diabetes should consult their doctor before taking weight gainer.
References
- Bodybuilding.com: Choosing a Weight Gainer
- Bodybuilding.com: RTD
- Bodybuilding.com Weight Gainers
- Walter, Ashley; Hoge, Katherine M; Herda, Trent J; Costa, Pablo B; Ryan, Eric D; Stout, Jeffrey R; Cramer, Joel T. Effects Of Resistance Training Volume And Whey Protein Supplementation On Lower-Body Strength And Muscle Cross-Sectional Area. Journal of Strength & Conditioning Research. 24():1, January 2010.
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