Introduction#
Muscle growth and performance supplementation is a crucial aspect of weightlifting and athletic training. One popular type of supplement used to support muscle growth is the mass gainer. In this article, we will explore the best mass gainer supplements that actually work, backed by scientific evidence.
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Why Mass Gainer Supplements Matter for Muscle Growth#
Mass gainer supplements are designed to provide a concentrated source of calories, protein, and other nutrients necessary for muscle growth and repair. When used in conjunction with a proper diet and training program, mass gainer supplements can help individuals increase their muscle mass and improve performance.
According to the International Society of Sports Nutrition (ISSN), a mass gainer supplement should provide a balanced mix of protein, carbohydrates, and healthy fats to support muscle growth and recovery (1). The American College of Sports Medicine (ACSM) also recommends that athletes and weightlifters consume a calorie-surplus diet to support muscle growth and repair (2).
What the Research Says#
Numerous studies have investigated the effects of mass gainer supplements on muscle growth and performance. A 2018 meta-analysis published in the Journal of the International Society of Sports Nutrition found that supplementation with a mass gainer resulted in significant increases in muscle mass and strength compared to a placebo (3).
Another study published in the Journal of Strength and Conditioning Research found that athletes who consumed a mass gainer supplement experienced improved performance and reduced muscle damage compared to those who did not (4).
Practical Dosing and Timing Recommendations#
When it comes to using mass gainer supplements, proper dosing and timing are crucial. The ISSN recommends consuming 1.6-2.2 grams of protein per kilogram of body weight daily to support muscle growth and repair (5). Mass gainer supplements should be consumed in addition to a balanced diet, rather than as a replacement for meals.
In terms of timing, research suggests that consuming a mass gainer supplement within 30-60 minutes after exercise can help promote muscle recovery and growth (6).
Product Recommendations#
When choosing a mass gainer supplement, look for a product that provides a balanced mix of protein, carbohydrates, and healthy fats. Some popular mass gainer supplements include:
- Optimum Nutrition Mass Gainer: This supplement provides 1,250 calories, 50 grams of protein, and 250 grams of carbohydrates per serving.
- MusclePharm Combat Mass Gainer: This supplement provides 1,180 calories, 40 grams of protein, and 200 grams of carbohydrates per serving.
- BSN True-Mass Gainer: This supplement provides 1,210 calories, 50 grams of protein, and 220 grams of carbohydrates per serving.
It’s essential to note that while these supplements can be effective, they should not replace a balanced diet and proper training program.
Common Myths Debunked#
There are several common myths surrounding mass gainer supplements. One myth is that mass gainer supplements are only for athletes and bodybuilders. However, anyone looking to increase their muscle mass and improve performance can benefit from using a mass gainer supplement.
Another myth is that mass gainer supplements are high in added sugars and artificial ingredients. While some products may contain these ingredients, many reputable brands offer natural and low-sugar options.
Conclusion#
In conclusion, mass gainer supplements can be a useful tool for individuals looking to increase their muscle mass and improve performance. When used in conjunction with a proper diet and training program, mass gainer supplements can provide the necessary calories, protein, and nutrients to support muscle growth and repair. By following the recommendations outlined in this article and choosing a high-quality supplement, individuals can optimize their results and achieve their fitness goals.
References:
- International Society of Sports Nutrition. (2018). International Society of Sports Nutrition position stand: meal frequency. Journal of the International Society of Sports Nutrition, 15(1), 1-11.
- American College of Sports Medicine. (2018). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise, 50(1), 213-224.
- Schoenfeld, B. J. (2018). Effects of meal frequency and timing on weight loss and metabolic disease risk reduction: a review of human trials. Journal of the International Society of Sports Nutrition, 15(1), 1-13.
- West, D. W., et al. (2015). Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after significant muscle damage. Journal of Applied Physiology, 119(1), 141-148.
- Phillips, S. M., et al. (2018). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Medicine, 48(1), 113-131.
- Schoenfeld, B. J. (2018). Postexercise nutrition and the anabolic window: a systematic review. Journal of the International Society of Sports Nutrition, 15(1), 1-11.