A weight gainer is a dietary supplement that is packed full of calories. It helps you gain weight, add lean muscle mass and shorten recovery time after exercise. Many weight gainers are sold, but how can you tell which weight gainers are right for you? Knowing what to look for in a weight gainer is the first step. This may seem like a difficult task, but the nutrition label is a good place to start.
Protein
Most weight gainers contain some form of protein. The label may contain any of the following ingredients: whey protein concentrate; whey protein hydrolysate; whey protein isolate; calcium caseinate; egg albumin; milk protein isolate; and micellar casein. Whey protein is absorbed more quickly than casein and egg-based proteins. Look for a gainer with a whey based protein high on the nutritional label if you want a post-workout weight gainer. A weight gainer that can be taken at any time requires a blend of all types of the previously mentioned proteins.
Carbohydrates
The most common carbohydrate source in weight gainers is maltodextrin. Maltodextrin comes in different types and may or may not be classified as a simple sugar. Reading the label will allow you to determine if the maltodextrin used is simple or more complex. The part of the label that shows calories per serving will classify the carbohydrates as a standard carb, a simple sugar or a dietary fiber. You will need extra simple sugar post-workout, so a weight gainer high in those carbs will be suitable. Otherwise, find a gainer lower in simple sugars to use as your meal replacement or any-time gainer.
Fat
The fat content of weight gainers is typically derived from the type of protein utilized. Whey and casein are milk derivatives, so gainers with these ingredients typically contain milk fat. Gainers that are high in fat content tend to be digested more slowly, and are suitable to use as a meal replacement or anytime shake. You want a low fat content gainer if you are looking for a post-workout weight gainer, because fat impedes the rapid absorption of nutrients needed after an exercise regimen.
Creatine
Some weight gainers contain creatine. Creatine has been shown to improve performance in short-bout, repetitive activities according to the American College of Sports Medicine. This may lead to increased performance and subsequent muscle growth. If you have asthma, renal conditions or are allergic to creatine, you should not choose a gainer with creatine in it.
Warning
Don't choose a weight gainer if you are lactose or soy intolerant without first consulting your doctor. Individuals with digestive or renal conditions, or food allergies should contact their doctors for clearance to use weight gainers. Always speak with your physician or a registered nutritionist before you decide to use a weight gainer.
References
- Medicine & Science in Sports & Exercise: February 2007--Volume 39--Issue 2--pp 298-307; Cribb Paul J.; Williams, Andrew D.; Stathis, Chris G.; Carey, Michael F.; Hayes, Alan
- PubMed: American College of Sports Medicine Roundtable
- Bodybuilding.com: CytoSport Cyto Gainer
- Bodybuilding.com: Optimum Serious Mass
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