The truth about weight gainers.
Weight gainers... the answer to all your body building struggles if the supplement companies are to be believed! After all, if you're not making gains in the gym it's because you're not taking in enough calories, correct?
Not necessarily.
If you read my body building for beginners article, you'll be aware that maintaining adequate caloric intake is only one of the many factors upon which successful muscle growth is dependent. If, for instance, you are overtraining, not getting enough rest or training poorly, extra calories aren't going to do anything but make you fat.
That's issue number one -- most "hard gainers" aren't really "hard gainers". They are just normal guys and gals who are missing one or more critical factor in the chain of events that lead to successful muscle growth.
Since weight gainers are specifically about calories, let's talk about that for a moment. Sure, weight training -- and especially the period of recuperation the body requires after a weight training session, requires additional calories. For that reason, most body builders make it a mainstay of their programs to eat small meals every couple of hours to ensure the body receives an adequate flow of nutrients to ensure muscle growth.
But the sort of calories a "weight gainer" delivers?
Take, for instance, TwinLab's Gainers Fuel 1000, which delivers 690 calories per serving. It's comprised of 31 grams of protein, 141 grams of carbs, coming from low quality sources like maltodextrin (hydrolyzed corn starch), fructose and dextrose (that's 36 grams of sugar all told), and one gram of fat. That's a ratio about 18% protein to 82% carbs.
Optimal nutrient ratios vary from 40/40/20 (40% carbs, 40% protein, 20% fat) to 30/40/30 (30% carbs, 40% protein, 30% fat). A nutrient ratio like the one in Gainers Fuel leads to an overstimulation of insulin, which ultimately results in one thing...
The deposition of bodyfat! In fact, there are two factors in a meal that inevitably lead to fat deposition -- high caloric content (one serving of an average weight gainer, for instance), and a high carb/sugar content that triggers an excessive insulin response.
When training for muscle mass with minimal fat gain, a good rule of thumb is to multiply your body weight by 15, and consume those calories in 5-8 small meals over the course of the day (which vastly decreases the chances those calories will end up occupying space on your waistline). If you weigh 200 lbs. for instance, you'll want to consume a minimum of 3000 calories (7 small meals of 430 calories).
As far as calories go, most weight gainers simply deliver more calories than you can use at one time. Sure, training requires additional calories, but the body has only one option for too many calories... fat deposition!
Secondly, as far as "bang for the buck" goes, you can do much better than a weight gainer. Unfortunately, most are little more than a few grams of average quality protein coupled with a pile of cheap sugars and a sprinkling of multivitamins. If it's cheap calories you want (and you don't mind getting fat), you can build your own weight gainer easily enough (a couple of scoops of a high quality whey protein, a banana, 2 cups of 2% milk and two tablespoons of corn syrup will deliver you 90% of the "benefits", for a third of the cost).
If you're looking for a smart way to add some additional calories to your diet, I'd recommend avoid weight gainers, and instead supplement with a high quality Omega 3-6-9 fatty acid blend, like Udo's Ultimate Oil (check out florahealth.com if you can't find it locally). Remember... fat contains 9 calories per gram compared to 4 for carbs or proteins, so keep it in mind when you calculate your requirements.
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