Weight gainer B
It is maltodextrin and sugar at the price of protein; ordinary food gives the same
Citable fact
«Weight gainer» — evidence level B. Dosage: A typical serving is 1–3 scoops (300–1000 kcal) per day. A surplus of 300–500 kcal per day gives a gain of about 0.25–0.5 kg per week, and the same surplus can be created with ordinary food. Source: PMID 28630601, permanent link to the source in the list below.
How it works
The mechanism is not pharmacological but energetic: a mixture of fast carbohydrates and protein creates the calorie surplus needed for weight gain. The mixture has no anabolic effects of its own.
Dosage and intake
A typical serving is 1–3 scoops (300–1000 kcal) per day. A surplus of 300–500 kcal per day gives a gain of about 0.25–0.5 kg per week, and the same surplus can be created with ordinary food.
More often immediately after training or between meals — for the convenience of calorie intake. There is no pronounced anabolic window: total calories and protein per day matter more than the time of intake.
Forms
A powder of maltodextrin, glucose or sucrose with protein (often whey or milk), sometimes with creatine and vitamins. The carbohydrate-to-protein ratio varies from 3:1 to 5:1.
What is confirmed
- Helps to gain calories when ordinary food is physically insufficient: with a goal of 3000–4000 kcal per day this is a convenient format
- Part of the gain with insufficient training comes from fat mass: a typical result is several kilograms, of which muscle is only a part
- ISSN and ACSM position stands do not single out gainers: total energy surplus and sufficient protein (1.6–2.2 g/kg) are what matter
- The calculation of “about 7700 kcal per kilogram” applies only over a short interval: as mass is gained, energy requirements rise, so the rate of gain decreases over time
Adverse effects and limitations
- The main risk is an increase in fat mass and worsening lipid profile with rapid weight gain
- Large servings of fast carbohydrates cause bloating, diarrhea and sharp rises in glucose
- The high calorie content of a serving may displace ordinary food and worsen diet quality
- Does not replace a complete diet: micronutrient deficiency is not solved by a gainer
Interactions
- In diabetes mellitus and insulin resistance it requires caution and medical supervision
- In combination with other high-calorie supplements it easily pushes the surplus beyond reasonable limits
Who must not use it
- Under 18 years: Acceptable only as part of a complete diet with a real calorie deficit; in other cases it is not needed — ordinary food ensures growth.
- Pregnancy and lactation: Not recommended: excess fast carbohydrates and calories in pregnancy are undesirable; protein is obtained from food.
- diabetes mellitus
- insulin resistance
- hypertriglyceridemia
- tendency to rapid fat mass gain
Sources
- International society of sports nutrition position stand: diets and body composition · Aragon AA, Schoenfeld BJ, Wildman R · Journal of the International Society of Sports Nutrition, 2017 · PMID 28630601
- Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance · Thomas DT, Erdman KA, Burke LM · Journal of the Academy of Nutrition and Dietetics, 2016 · PMID 26920240
- What is the required energy deficit per unit weight loss? · Hall KD · International journal of obesity (2005), 2008 · PMID 17848938
See also
Open in the app
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