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Free Gifts With Every Order

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Free Gifts With Every Order

Get additional 12% OFF Use Code: PAY12

Super-Fast Delivery

Free Gifts With Every Order

Get additional 12% OFF Use Code: PAY12

Super-Fast Delivery

Free Gifts With Every Order

Get additional 12% OFF Use Code: PAY12

Super-Fast Delivery

Free Gifts With Every Order

Get additional 12% OFF Use Code: PAY12

Super-Fast Delivery

Free Gifts With Every Order

Get additional 12% OFF Use Code: PAY12

Super-Fast Delivery

Free Gifts With Every Order

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Super-Fast Delivery

How Many Scoops of Mass Gainer Should You Take? - Genetic Nutrition

How Many Scoops of Mass Gainer Should You Take?

, by Sandesh Prasannakumar, 6 min reading time

If you're looking to gain weight or build muscle, you may have considered incorporating mass gainers into your diet. These high-calorie supplements are designed to help you increase your daily caloric intake easily. However, a common question arises: How many scoops of mass gainer should you take? In this blog, we’ll explore how to determine the right number of scoops based on your individual needs and goals.

Understanding Mass Gainers

Mass gainers are nutritional supplements packed with a combination of protein, carbohydrates, and fats. They are specifically formulated to provide a substantial calorie boost, making them popular among bodybuilders, athletes, and anyone struggling to meet their caloric requirements through whole foods alone.

Typical Nutritional Profile

Most mass gainers typically provide:

  • Calories: Ranging from 500 to over 1,200 calories per serving.
  • Protein: Usually between 20 to 50 grams per serving.
  • Carbohydrates: Can vary from 60 to 200 grams, depending on the formulation.
  • Fats: Generally between 5 to 20 grams.

Factors Influencing Mass Gainer Intake

1. Caloric Needs

Your daily caloric requirements depend on several factors, including age, sex, weight, height, and activity level. To gain weight, you must consume more calories than your body burns. Calculate your Total Daily Energy Expenditure (TDEE) and add a surplus of about 300 to 500 calories for weight gain.

2. Dietary Composition

Assess your current diet to determine how many calories you are already consuming. If your diet lacks caloric density, you may need to incorporate more scoops of mass gainer. However, if you are consuming enough calories from whole foods, you may only need one or two scoops to reach your daily goals.

3. Training Intensity

Your workout intensity and frequency also impact your caloric needs. Athletes and bodybuilders who engage in high-intensity training may require more calories to support recovery and muscle growth, which may influence the number of scoops of mass gainer they need.

4. Body Composition Goals

Individual goals matter significantly. If your objective is to gain lean muscle mass, you may require fewer scoops than someone aiming for aggressive weight gain. Adjust your intake based on your specific goals.

How to Determine the Right Number of Scoops

Step 1: Calculate Your Caloric Needs

  1. Estimate Your Basal Metabolic Rate (BMR): Use the Mifflin-St Jeor equation or an online calculator to determine how many calories your body needs at rest.

    • For men: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5
    • For women: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161
  2. Calculate Your TDEE: Multiply your BMR by an activity factor (1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active, and 1.9 for extra active) to estimate your total daily calorie needs.

  3. Add a Caloric Surplus: To gain weight, add approximately 300-500 calories to your TDEE.

Step 2: Assess Your Daily Intake

  • Keep track of your daily caloric intake for several days. Consider how many calories you're consuming from whole foods.

Step 3: Determine the Number of Scoops

  • Check the Serving Size: Look at the serving size and calorie content on the mass gainer label. For instance, if one scoop contains 600 calories and your goal is to add an extra 1,200 calories through mass gainers, you would require two scoops per day.

Step 4: Adjust Based on Progress

Start with your calculated intake and monitor your progress. If you're not seeing the desired weight gain or muscle growth, consider increasing your mass gainer intake. Conversely, if you're gaining weight too rapidly or feeling uncomfortable, reduce the amount.

Practical Tips for Using Mass Gainers

  1. Divide Your Intake: Instead of taking all your scoops at once, consider spreading them throughout the day. For example, have one scoop post-workout and another as a snack between meals.

  2. Mix with Whole Foods: Enhance the nutritional value of your mass gainer by mixing it with fruits, oats, or nut butter. This not only improves taste but also adds additional nutrients.

  3. Stay Hydrated: Ensure you drink plenty of water throughout the day, as higher protein and calorie intakes can increase your hydration needs.

  4. Listen to Your Body: Pay attention to how you feel after consuming mass gainers. If you experience digestive issues or discomfort, adjust the serving size or timing of your intake.

  5. Choose Quality Products: Opt for high-quality mass gainers with a balanced macronutrient profile. Brands like Genetic Nutrition offer effective formulations designed to support your weight gain journey.

Conclusion

Determining how many scoops of mass gainer to take daily depends on various factors, including your caloric needs, current dietary intake, training intensity, and individual goals. By calculating your requirements and assessing your current intake, you can tailor your mass gainer consumption to effectively support your weight gain and muscle-building objectives.

As always, listen to your body and make adjustments as needed. With the right approach and quality products, you can successfully reach your fitness goals. For the best quality mass gainer and health supplements, visit Genetic Nutrition.

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