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Exploring the World of Fitness Supplements: Are You Getting Ripped or Ripped Off?

By Ollie Cooper, Live News Reporter

Welcome to the continuing journey through the realm of fitness supplements, where I aim to uncover the truth about whether these products are helping you achieve your desired physique or simply costing you more than they’re worth. Today, we shift our focus toward mass gainers, a popular supplement among gym-goers, especially those looking to enhance their muscle mass.

Understanding Mass Gainers: What Are They?

I have enlisted the expertise of performance nutritionist Andrew Petts and Arj Thiruchelvam, a personal trainer and head coach at Performance Physique. Over the next two weeks, they will help dissect twelve different fitness supplements every lunchtime. Today, we cast our gaze on mass gainers and their role in the bulking process.

Who Are Mass Gainers For?

Mass gainers are tailored primarily for individuals, particularly young men, who aim to add size and strength to their physique. If you’re looking to gain weight, whether for muscle growth or as part of a personal challenge, you’ll find that the journey requires an ample amount of calories, heavily leveraging the process known as "bulking." This method entails consuming more calories than your body’s maintenance level, which can be a daunting task for many.

For instance, I need approximately 2,700 calories daily to maintain my weight, known as "maintenance calories." However, when engaging in bulking, the target shifts significantly. If I wish to gain 0.5kg per week, I must consume at least 3,300 calories a day; aiming for 1kg weekly pushes that number to nearly 4,000. You can easily calculate your own maintenance calories here within seconds.

This may seem like a mere number game, but consuming over 3,000 calories a day can become surprisingly challenging, especially if you’re mindful about the nutritional quality of what you’re eating. Anyone who has previously "bulk" phase would attest to the discomfort of feeling full, bloated, and nauseous, all the while attempting to down a late breakfast of crumpets coupled with a protein-packed bowl of oats before heading out for the day.

The Role of Mass Gainers in Bulking

Enter mass gainers—marketed as calorie-dense powders that can conveniently be mixed into shakes to help you meet your elevated caloric goals without overstuffing your stomach.

However, what exactly constitutes these mass gainers?

Andrew Petts clarifies that mass gainers typically consist of protein powders fortified with additional carbohydrates, and in some cases, creatine. Common ingredients include maltodextrin, a carbohydrate compound often used in various food products for its thickening, stabilizing, and sweetening qualities. When used in mass gainers, maltodextrin works to significantly boost the caloric count, presenting these supplements as "easy calories." But the reality is usually quite different.

The Reality of Serving Sizes

When we previously discussed protein powders, we highlighted a standard serving size of about 25g, a manageable amount to blend into shakes or other meals. Conversely, the serving sizes for mass gainers can skyrocket to anywhere between 100g to 350g, depending on the brand. Each serving mixed with milk is likely to feel heavy in your stomach, even raising the question as to whether opting for these products is genuinely worth the investment—especially when consuming regular food is an alternative.

Not only that, mass gainers can be quite pricey. Even budget-friendly brands cost upwards of a pound per serving, while mainstream options may reach nearly £5 per shake.

The Downside: Nutritional Drawbacks of Relying on Mass Gainers

It’s imperative to remember that supplements should complement a balanced diet rather than replace wholesome meals. According to Arj Thiruchelvam, there is concern that depending on these shakes could lead to missing out on critical nutrients typically found in balanced meals. If you’re feeling satiated after downing a substantial shake, you may opt to skip actual food, compounding the issue of inadequate caloric intake and nutritional deficits.

Alternative Nutritional Approaches

A more holistic approach would be to consume well-rounded meals, featuring plenty of vegetables. Arj has rated mass gainers a low 4/10 based on their nutritional value. Instead of relying solely on mass gainers, he suggests that after an intense workout, individuals should consider a clean whey or pea protein shake combined with creatine, while ensuring a balanced meal filled with carbohydrates, protein, healthy fats, and a vibrant assortment of veggies and fruits both before and after training.

The Verdict: An Expensive Alternative to Real Food

The consensus from our nutrition experts is fairly straightforward—prioritize consuming whole foods rather than mass gainers. While adding size requires being in a calorie surplus, opting for real food alternatives is likely a more efficient, cost-effective, and healthier method of achieving your bulking goals over trying to force large servings of mass gainers.

How AI legalese decoder Can Help

In the world of fitness supplements, understanding your rights as a consumer can sometimes get lost amid complex marketing jargon and deceptively appealing claims. The AI legalese decoder can provide clarity by helping you parse through product labels, analyze terms and conditions, and ensure you’re well-informed about what you’re purchasing. This tool can assist you in making educated decisions, allowing you to spot potential red flags, confirm ingredient safety, and determine if a product genuinely aligns with your dietary goals. By leveraging AI-driven insights, you empower yourself not only to choose wisely but also to advocate for your health and well-being when navigating the fitness supplement market.

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