Weight gainers can help build mass, but how frequently should you utilize them?
You might be familiar with weight gainers but uncertain if they’re appropriate for consumption before and after a workout. With the plethora of supplements available, like protein powders, creatine, BCAAs, and now weight gainers, it can be challenging to determine the optimal timing for each. Weight gainers should be used judiciously as they are high in calories and macronutrients, which, if overused, can lead to unwanted weight rather than muscle bulk.
Understanding the composition of your weight gainer is crucial, as it can significantly impact your results. Ingredients and the presence of digestive enzymes are vital for ensuring the supplement is easily digestible. For optimal outcomes, fiber and digestive enzymes are key components.
We will delve into weight gainers to determine the ideal times for their use. While consuming them before and after a workout might not be necessary, whole foods shouldn’t be neglected. We’ll provide a comprehensive exploration so you can decide what works best for you.
What Is A Weight Gainer?
Weight gainers, also known as mass gainers, are supplements rich in protein, carbohydrates, and fats designed to enhance muscle mass, promote healthy weight gain, and significantly increase overall size (1). They are beneficial for bodybuilders in their off-season, powerlifters seeking optimal results, and individuals aiming to maximize their size. These supplements provide substantial protein and carbohydrate content necessary for effective bulking. Many also include digestive enzymes to support nutrient absorption and digestion.
Advantages Of A Weight Gainer
Weight gainers offer significant benefits, especially for those focused on building strength, size, and mass. The advantages include:
- Gain healthy weight by utilizing the nutrient-rich ingredients in the supplement.
- Enhance strength, size, and mass due to the high protein and carbohydrate content (2).
- Meet caloric requirements for individuals struggling to achieve high calorie consumption through whole foods (3).
- Incorporate fiber and digestive enzymes to facilitate nutrient digestion and absorption without discomfort.
- Convenient bulking for those seeking an easy-to-use supplement with numerous benefits.
Using It Before A Workout
While it’s possible to consume a weight gainer before a workout, be aware that the supplement is quite thick and filling, which might not be ideal pre-exercise. Allow sufficient time for digestion to avoid workout discomfort and ensure proper nutrient absorption. Although it may seem logical to take a weight gainer before exercising, consider whether it’s the best choice for your training needs. Whole foods might be a preferable option for natural nutrient intake.
Using It After A Workout
Post-workout consumption of a weight gainer is more advantageous as your muscles need replenishment, your body is fatigued, and an influx of nutrients is essential for recovery. For those aiming to bulk, this is an ideal time, as the body will readily absorb the nutrients. This approach is akin to taking a protein powder but with significantly more carbohydrates and protein (4).
Before & After?
It appears excessive to consume a weight gainer both before and after a workout. It’s more beneficial to focus on obtaining nutrients from whole foods before your training session to avoid fullness and discomfort. Post-workout is the prime time for nutrient intake, aiding in muscle recovery and growth. Overconsumption may lead to an unnecessary calorie surplus and could be detrimental in the long run. Prioritize a single serving per day as part of your regular bulking regimen.
Additional Supplements for Achieving Gains
In addition to weight gainers, there are other supplements worth considering to enhance your progress. Protein powders can boost growth, recovery, and weight management. Creatine supports strength and size gains, while casein protein aids overnight muscle repair. Though weight gainers are beneficial for size and mass increment, combine them with other supplements to maximize results.
Conclusion
Consuming a weight gainer before and after a workout is not advisable. Explore other supplements that align with your goals and contribute to long-term success. By focusing on the right combination of supplements, you’ll achieve substantial gains more effectively.
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*Images courtesy of Envato
References
- Houston, M. E. (1999). “Gaining weight: the scientific basis of increasing skeletal muscle mass”. (source)
- Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
- Howell, Scott; Kones, Richard (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
- Stark, M.; et al. (2012). “Protein timing and its effect on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)