By Ollie Cooperlive reporter

Welcome to the next part of my series on fitness supplements – where my goal is to find out if they help you get ripped off or if you get ripped off.

I sought help from a performance nutritionist Andrew Petts And Arj Thiruchelvampersonal trainer and head coach at Performance Physique, to analyze 12 different supplements every lunchtime for the next two weeks – and today we’re looking at mass gainers.

Mass winners

These products are aimed at people, especially young men, who are looking to gain size.

You may want to gain weight to build bigger muscles, get stronger, or simply for a challenge.

The process, known as “bulking” in the gym community, requires a plot to eat to stay in a considerable caloric surplus.

For example, I need about 2,700 calories per day to maintain my weight, called “maintenance” calories.

When I’m looking to bulk up, I need to consume at least 3,300 calories per day if I want to gain 1 pound per week, or close to 4,000 if I want to gain 2 pounds every seven days.

You can calculate your maintenance calories here in just a few seconds.

It may sound like numbers, but it’s surprisingly difficult to eat more than 3,000 calories each day, especially if you watch what you consume.

Anyone who has ever “bulked up” knows the pain of waking up full, bloated and nauseous, and having to down three crumpets and a bowl of protein oatmeal before leaving the house.

That’s where these mass gainers come in – marketed as a light, calorie-dense powder that can be added to shakes and won’t break the bank.

What are they really?

“Mass gainers are usually protein powders with extra carbs and sometimes creatine,” says Andrew.

These powders typically contain maltodextrin, a carbohydrate compound used in foods and drinks as a thickener, sweetener and stabilizer – and in mass gainers to boost their calories.

Marketing suggests that these are “easy calories,” meaning they pack a lot of calories for little room in the stomach, leaving room for more food later.

The problem is that that’s not really the case.

When we reviewed protein powder earlier in the week, we discussed a 25g serving, which you could add to a shake or something else.

Most mass gain products recommend between 100 and 350g per serving.

It doesn’t matter what’s in it – that amount of powder mixed with milk is going to be heavy – so it calls into question whether it’s worth pursuing, given that you might as well just eat the food.

On top of that, it makes it rather expensive.

Even with cheaper brands, that’s over a pound per serving, with mid-tier deals close to £5 per shake.

Other negative points

Remember, we’re looking at a supplement – something that should be added to a balanced diet and not replace meals.

“I worry that the nutrients you’re missing out on by not having a balanced meal in favor of a shake could be detrimental to your overall health,” Andrew says, “and if you’re full from a massive shake, then you’ve won. I don’t want to eat (real food).”

It’s doubly bad: Skipping real meals because you’re full from shakes means fewer calories and fewer health benefits.

Alternatives

“A full meal with vegetables is much more beneficial,” says Arj, giving bulkers a low 4/10.

And if you want extra calories via a shake as a reward after a trip to the gym, Andrew’s advice would be to “have a whey or pea protein shake (and possibly creatine) after a session and eat a balanced meal before and after.” a workout that includes carbs, proteins, fats and lots of color via vegetables and fruits.”

The Verdict: Somewhat Counterintuitive and Expensive

Our experts’ advice is clear: just eat real food.

If you’re packing your bags, we’re afraid there’s no real way to avoid a calorie surplus, but we’re sure there are easier, cheaper, and healthier ways to do it than by forcing large portions of mass gain.

You can read the other parts of this series below…