Is there a time of the year when our caloric demands are higher than the rest? Though it may seem counterintuitive, the answer is yes! In fact, winter can be an ideal time to consume more calories than usual without worrying about putting on extra fat.
Learn more about mass gainers and the winter season in this article.
Unlike many protein powders, mass gainers provide users with an abundance of calories and carbohydrates. As you’re likely aware, bodybuilders tend to be ravenous; they consume up to 10 times more calories per day than non-bodybuilders, and because they eat so much food, their caloric requirements can be hard to meet. Mass gainers can help bodybuilders and athletes ensure that they get enough food throughout the day—even on days when meals are missed or unbalanced.
This is another benefit bodybuilders can leverage during the winter season. When it’s cold outside, bodybuilders may have to skip or shorten their workouts due to inclement weather. Since they don’t want to miss out on gains during their training cycle, they often find themselves at home, starving but with no time to make a proper meal. A mass gainer can keep them satiated so that they don’t lose as much muscle mass when their workouts are cut short.
The final benefit of mass gainers is that they’re convenient. Unlike whole food meals, mass gainers can be consumed anywhere and anytime. Bodybuilders often find themselves in situations where they want to eat, but there isn’t anything nearby to eat or prepare. With a mass gainer, even if bodybuilders are away from home with no access to food preparation equipment or cookware, they can still manage to stay satiated until they reach their next meal.
The main types of mass gainers are ready-to-drink products, powders and meal replacements. Ready-to-drink products usually contain higher amounts of sugar and fats than powders, and meal replacements typically provide more calories than powder products. It’s important to check product labels to see how much protein is in each serving. If you have any underlying health conditions, talk with your doctor before starting any supplement routine.
Ready-to-drink products are prepared with a blend of protein, carbohydrates and fats. They are typically high in calories and contain a lot of sugar to help with the taste. These products tend to be used by serious bodybuilders or athletes that need large amounts of calories after an intense workout or training session.
A mass gainer powder is made from protein, carbohydrates and fats—usually about 60% protein, 30% carbs and 10% fat. Powder products are typically used by people looking to increase their calorie intake and help with muscle recovery.
Like protein powders, meal replacement products contain all your daily vitamins and minerals. Many also include beneficial ingredients like L-glutamine, which can help improve muscle growth and recovery. These high-calorie formulas will often leave you feeling full and satisfied between meals, making it easier to meet your daily caloric needs.
Your preferences will determine whether you choose ready-to-drink, powder or meal replacement mass gainers. It is important to note that ready-to-drink products are convenient but often contain more sugar and fat than powders or meal replacements.
Regardless of the type of mass gainer you choose, eating enough healthy food is essential. A mass gainer can help you meet your caloric needs, but it’s not meant to replace an eating plan that includes fruits, vegetables and lean protein sources. If you consume too many ready-to-drink products or powders, try switching to a meal replacement for some variety. Eat foods with lots of vitamins and minerals, like bananas and leafy greens.
Once you’ve learned enough about bodybuilding and nutrition, there’s no reason why you can’t apply the same principles to your gain-phase diet. Add some mass gainers to your plan and bulk up! Make sure you consume at least one gram of protein per 500 grams of body weight every day, three or four servings of carbohydrates per day and three or four servings of fats per day. It’s also recommended that if you want to gain mass as quickly as possible, you should eat two meals a day plus an extra snack—and then follow that with another maintenance meal once a day.
These bodybuilding principles will help you with your bulking: eat to satisfy your hunger, not to fullness. It’s okay to have food left in your plate after you finish eating—just don’t eat it. Take in enough carbohydrates to ensure you have energy when needed. Make sure your diet provides enough protein to build and repair muscle tissue, but not so much that extra is stored as fat.
If you follow these principles and eat enough calories, there’s no reason why you can’t gain weight. Add some good quality mass gainers, healthy fats, and oils to your diet, and you should start to put on weight fast. Just be sure to get enough protein—muscle building requires plenty.
First and foremost, it’s important to know how much you need to consume to gain mass. Depending on your gender, age, and height, aim for 0.75–1.5 grams of protein per 500 grams of body weight daily. Most people can easily meet these requirements through diet alone, but some may find that they need an additional boost from a quality mass gainer. To determine whether you fall into that category, try tracking your intake for a few days with a calorie-counting app. If you notice your calories are consistently under what is recommended above, it might be time to add a mass gainer supplement. Remember to keep track of any changes to see how well the product works.
Evox has mass gainer supplements that provide you with all your daily caloric and nutritional needs in one convenient shake. Made with whey protein, carbs, and fats, Evox gives you all you need to meet your body’s increased energy needs during the cold winter. It also contains vitamins and minerals that can help keep your immune system strong and reduce stress on joints caused by added weight.