Mass Gainer Protein

Who a mass gainer suits

The Australian Institute of Sport (AIS) lists mixed macronutrient supplements (bars, powders and liquid meals) as Group A sports foods, its highest evidence group. It describes them as useful when energy and protein needs are high and appetite cannot keep up, for example during heavy training or when trying to gain lean mass. In practice that means:

• Lifters with a small appetite who stall on food alone.
• People who train hard and are busy, so meals get skipped.
• Anyone in a planned bulking phase who wants a measured, repeatable top-up.

A gainer is not essential. The AIS points out these products can be an unnecessary expense when food can do the job, and whole foods give a wider range of nutrients. If you already eat enough and only need more protein, a whey protein powder is the simpler choice. If you are losing weight without trying or struggle to gain at all, healthdirect advises seeing a doctor first.

Mass gainer, lean gainer or protein powder

Gainers fall into two broad groups. High-calorie gainers deliver 1,000 Calories or more per serve, mostly from carbohydrate. Lean or "clean" gainers sit around 500 to 700 Calories with a bigger share of protein, which suits people who gain fat easily or want a shake that fits beside normal meals. Here is how some of the gainers we stock compare, per serve as the brand lists it:

Figures from brand and retailer label listings (CBUM chocolate flavour). Values vary by flavour and batch, so check the tub. Australian panels often show energy in kilojoules: 1 Calorie is about 4.2 kJ.

How to compare mass gainers on the shelf

• Calories per serve, and what a serve is. A full serve can be two to six scoops. Some labels quote figures with milk added: MuscleTech's US page for Mass-Tech Extreme 2000 footnotes its headline calories as made with 20 oz of skim milk.
• Protein per serve and source. CBUM Mass Gainer lists whey concentrate, whey isolate and micellar casein. R1 Clean Gainer uses whey, milk and micellar casein proteins.
• Carbohydrate sources and sugars. CBUM lists maltodextrin, pea starch (Carb10), sweet potato starch and oat flour, with 16 g of sugars per serve.
• Extras you may already take. CBUM lists 2.5 g of creatine monohydrate per serve and Optimum Nutrition lists creatine in Serious Mass. If you already use a creatine supplement, check the total.
• Serves per bag. A 12 lb bag of CBUM lists 20 serves and a 2.72 kg bag of Serious Mass lists 8, so compare price per serve, not bag size.
• Allergens and testing. Gainers built on whey and casein contain milk, and some contain gluten (for example from oat flour) or nuts. Athletes who are drug tested should choose batch-tested products (for example HASTA or Informed Sport certified) and check with their sport.

For our ranked shortlist and how we chose it, read the best mass gainer guide.

How to use a mass gainer

Start by setting a target. A 2019 review of off-season bodybuilding nutrition suggests eating about 10 to 20% above maintenance and gaining roughly 0.25 to 0.5% of body weight per week. Beginners can usually sit at the higher end, while experienced lifters tend to add more fat from big surpluses. For protein, the International Society of Sports Nutrition (ISSN) suggests 1.4 to 2.0 g per kg of body weight a day for most people who exercise, spread across the day in serves of about 20 to 40 g.

• Follow the label. Optimum Nutrition suggests new users start with a half serve of Serious Mass and build up.
• Drink it between meals or after training, alongside meals rather than instead of them.
• Use a blender for large serves. Mixing with milk adds calories and protein; water keeps it lighter.
• Weigh yourself once a week and adjust the serve size if you are gaining too fast or too slowly.

Our bulking diet plan shows how a shake fits around regular meals.

Safety and who should check first

Large serves can sit heavily in the stomach, so splitting a serve into two smaller shakes often helps. The AIS notes that people with fructose malabsorption or a FODMAP intolerance should check the carbohydrate sources, and that sports foods can contain milk, gluten and tree nuts. Gainers are energy dense and not very filling, which is the point when bulking but a poor fit if you are trying to manage weight. If you have a medical condition that affects what you eat, speak with your doctor or an accredited sports dietitian before adding a high-calorie shake.

Popular picks at Supps247

• Mass Gainer By CBum: 1,070 Calories and 53 g protein per 4-scoop serve, with 2.5 g creatine monohydrate.
• MuscleTech Mass Tech Extreme 2000: a 5.44 kg high-protein, high-calorie gainer; read the label to see which figures assume milk.
• Optimum Nutrition Serious Mass 5.46kg: 1,250 Calories and 50 g protein per 2-scoop serve.
• R1 Clean Gainer by Rule One: a leaner 560 Calories with 30 g protein per 2 scoops.
• Optimum Nutrition Gold Standard Pro Gainer: 650 Calories and 60 g protein per serve, the highest protein share in this list.
• MuscleMeds Carnivor Mass: a gainer made with beef protein, 25 servings per pack.

Related categories

• Whey Protein Powder
• Creatine
• Carbohydrates
• Weight Gaining Stack for Him

Sources: AIS Sports Supplement Fact Sheet: Mixed Macronutrient Supplements; Iraki et al. 2019, Nutrition Recommendations for Bodybuilders in the Off-Season; ISSN Position Stand: Protein and Exercise.

Order online with Australia-wide delivery, free on orders of $100 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person before you buy. Members can use our price match guarantee on full-priced items.

Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.