How to Use a Weight Gainer to Bulk Up
For most people, the hard part of building muscle is the training. For some, it's the eating. If you have a fast metabolism, a small appetite or a busy schedule, getting enough calories every day to gain weight can feel like a second job. That's exactly the problem weight gainers are designed to solve.
What is a weight gainer?
A weight gainer, or "mass gainer", is a protein shake with a lot of extra carbohydrate, and sometimes fat, added. A standard whey shake might give you around 100–150 calories. A gainer can give you several times that. For example, a full serving of Mutant Mass provides over 1,100 calories and 56g of protein, with carbohydrates from oats, sweet potato and avocado.
Do you actually need one?
A gainer is worth considering if:
- you've been training consistently but your weight isn't moving
- you feel full long before you've eaten enough
- you struggle to fit in regular meals around work or study
If you're already gaining steadily from food, or your goal is to stay lean, you probably don't need a gainer. A regular protein powder such as Skill Nutrition Whey will top up your protein without the extra calories.
How to fit it into your day
Start small
A full serving is a very big shake. Start with half a serving to see how your stomach copes and how your weight responds, then build up.
Split the serving
Many people find it easier to have two smaller shakes, for example one after training and one between meals, rather than one huge one.
Use it alongside food, not instead of it
A gainer works best as an addition to your normal meals. Keep eating a varied diet with plenty of protein, vegetables and whole foods.
Water or milk?
Water keeps it lighter on the stomach. Milk adds more calories and protein if you need an extra push.
Avoid gaining too fast
A gainer simply adds calories. Whether those calories mostly become muscle or fat depends on your training and on how big your surplus is. Weigh yourself once or twice a week at the same time of day. If your weight is climbing quickly and your waist is growing faster than your strength, cut back to a smaller serving. Steady, gradual gains are the goal.
Train for it
Extra calories without a reason to build muscle won't get you far. Pair your gainer with regular resistance training that focuses on progressive overload, which means adding weight or reps over time. Protein contributes to the growth and maintenance of muscle mass, but only training gives your body a reason to build it.
Browse our full range of weight gainers and carbs, or see Mutant Mass.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you have a medical condition affecting your weight or appetite, speak to your GP first.