Mass gainers are the preferred supplement for most people who attempt to put on muscle and mass. However, using mass gainers effectively takes more than just shaking up some powder in a bottle. Understanding how to use mass gainers safely and effectively is important for optimal results.
Understand Your Calorie Needs
The very first and most important thing while using a mass gainer is to know about your calorie requirement. Just consuming more calories than you burn isn’t enough. It is important that you know how many calories your body requires to gain muscles without putting up excess fat in the body.
Start by determining your TDEE, which is an estimate of how many calories your body needs per day to maintain your current weight. Adding another 250-500 extra calories above this baseline would ensure one receives the caloric surplus necessary for growth and muscle development.
Select the Right Mass Gainer
Not all mass gainers are the same. You should choose your mass gainer based on goals, body type, and dietary preferences.
Consider these factors before choosing your mass gainer:
1. Protein Content: Ensure that the mass gainer contains ample protein content, generally 20-40 grams of protein per serving.
2. Carbohydrates: Ensure the presence of complex carbohydrates such as oats, sweet potato, or brown rice.
3. Fat: Ensure the presence of healthy fats, such as those from nuts or seeds, for a steady source of calories.
4. Ingredients: Avoid products with excessive artificial additives that could negatively affect your health.
Follow Serving Instructions
Overconsumption can lead to unwanted fat gain rather than muscle growth. To use mass gainers safely, always follow the manufacturer’s instructions and measure your servings precisely.
Combine Mass Gainers with a Balanced Diet
Even though consuming mass gainers can be really easy and convenient. Mass gainers should not completely replace whole foods. It is important to integrate mass gainer supplements with a balanced and nutrient-dense diet to build muscle and promote overall health. Pay attention to whole foods providing vitamins, minerals, fiber, and other micronutrients.
Include lean proteins (chicken, turkey, fish), healthy fats (avocados, olive oil, nuts), and plenty of fruits and vegetables in your meals to ensure your body gets all the nutrients it needs to build muscle. Think of the mass gainer as a supplement to a solid diet, not a replacement for it.
Time Your Mass Gainer Intake
Timing is everything when it comes to mass gainers. The best times to consume mass gainers are:
1. Post-Workout: After an intense workout, the body needs glycogen for replenishment and muscle repair. A mass gainer that includes both protein and carbohydrates consumed within 30 minutes to an hour after your workout will begin to initiate muscle recovery.
2. Between Meals: If you are unable to get enough calories with three meals a day, you can use a mass gainer between meals as a snack to help you maintain a calorie surplus.
3. In the Morning: Having a mass gainer at the start of the day can be quite helpful for jump-starting the calorie intake in your system, especially if you have a fast metabolism.
Hydrate
Intake of mass gainers without adequate hydration leads to digestive issues. Drink enough water during the day to support the body’s processing of additional calories.
Proper hydration also means recovery for muscles, healthy joints, and all-round health. Drink at least 8-10 cups of water per day.
Track Your Progress and Make Changes When Necessary
Building muscle takes time, but you should closely monitor your improvement to see whether you are acquiring the desired gains. Monitor your weights, body measurements, and muscle strength in the gym.
If you notice that you’re gaining too much fat instead of muscle, reduce your mass gainer intake or adjust your calorie surplus. Conversely, if you’re not gaining enough weight, consider increasing your intake slightly.
In case you have some health issues or are not sure whether you can use mass gainers, then you should consult a healthcare professional like a nutritionist or doctor. They can advise you on how to use mass gainers safely depending on your health profile and your goals.
Conclusion
Mass gainers are a valuable tool for those looking to gain muscle and weight, but they should be used correctly for maximum benefit.
When you understand your calorie needs, choose the right product, time your intake, and combine them with a healthy, balanced diet, you can safely use mass gainers to support your fitness journey. Furthermore, make sure you buy mass gainers from a reputed online pharmacy in Dubai so that you can ensure safety and quality.
Remember that the most important thing in your journey to gaining muscle is being consistent, and patient, and maintaining a well-balanced diet and exercise.
