If you’ve ever walked into a supplement aisle/shop, you likely would’ve seen a big tub of “Super hyper ultimate MASS” or something along those lines, advertised. These mass/weight gainers, often boast upward of 1000-2000 calories per serving. This sounds good to someone looking to add on some size, but unfortunately a huge portion of most of those products’ calories come from sugar. Sugar has been widely shown to have a multitude of negative health effects, but we won’t go into detail on those in this article. So one alternative, is to make your own mass gainer shake from wholefood ingredients you might find at home or buy at the grocery store.
Firstly, let’s look at some great carb sources:
Bananas, Oats or Cream of Rice.
For Protein sources, a high quality whey protein would be ideal, but you could also look at using raw egg whites & yoghurt to boost protein content.
And don’t forget to add in some healthy fats, as they are more calorie dense that protein and carb sources. Such foods include nut butters like almond or peanut butter, or you could even use a tablespoon of avocado oil to boost the calorie content.
Use what you have at your disposal and what your personal preferences are, but by avoiding sugar-filled mass gaining products it will help you to gain some size without the unwanted diabetes & excess fat gain.
If you like Peanut Butter, here’s an example shake:
½ cup low fat/fat free yoghurt
1.5 cup Oats
3x Tablespoons Peanut Butter
2 scoops Whey ProteinThis example would total approximately 1500 calories, with minimal sugars and healthy sources of fats, as well as the necessary protein for growth.