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If you want to build muscle and strength, the first step is to increase your daily calorie consumption. This will supply your body with the protein, fat, and carbohydrates it needs to grow muscle tissue.
When following a balanced diet and increasing your calorie intake over time, you may find it challenging to meet your calorie requirement. In that case, you might want to consider taking a mass gainer supplement bought at a supplement store nearby.
When you're attempting to bulk up, mass gainers are a cost-effective and straightforward approach to boost your intake of fats, carbohydrates, and protein. So, you're probably wondering how many scoops of mass gainer per day you should consume. Here are a few things you should be aware of.
Table Of Contents
To know how many scoops of mass gainer per day you should use, follow these steps:
Mass gainers are an excellent solution to boost your calorie intake for those who struggle to eat enough to gain weight. Unlike traditional protein supplements, mass gainers contain carbohydrates and protein and, in some cases, additional substances like amino acids. Currently, you can easily purchase a mass gainer in any workout supplement store around.
Mass gainers, or weight gainer Singapore, are just a method of packing as many calories into your diet as possible to gain muscle mass. A mass gainer's nutritional distribution is all about making sure your body gets adequate carbohydrates and protein. Although protein is an essential component of mass gainers or weight gainers, carbohydrates provide most calories per serving.
A single serving of mass gainer contains 15-65 grams of protein and at least 1000 calories, which aid in weight gain. People with exceptionally rapid metabolisms benefit the most from weight gainers since they cannot receive enough calories from eating. This is how mass gainers function on your body:
We have just shown you some general information about weight gainers. Now, let’s take a closer look at how many scoops of mass gainer per day you should use.
Calories are a type of energy measurement commonly used to determine the energy content of foods and beverages. Calories are needed for fundamental functions like breathing, thinking, and day-to-day activities like walking, talking, and sleeping. Consuming more calories than you burn will result in weight gain over time.
When using a mass gainer Singapore, calories will help to know exactly how many scoops of mass gainer per day you should use. Keep reading to know your mass gainer scoop size.
It's a simple 5-step procedure.
Step 1: Calculate your body weight in kilograms.
Step 2: Multiply your weight in kilos by 0.9 for women and 1.0 for men.
Step 3: Multiply by 24.
Step 4: Multiply by your "Lean Factor" from the chart below (if you don't know your body fat %, use this online body fat calculator)
For example, let's calculate the calorie intake of a man called John: 61 kg (134.5 lbs.) x 1 (male) x 24 x 0.95 (20% body fat) = 1390.
This figure is referred to as your Basal Metabolic Rate (BMR). It's the number of calories you'd burn in a day if you did nothing except sit on the sofa all day.
To figure out how many calories you burn in a day, multiply the number in the table below by your "Activity Modifier."
According to the figure above, John's daily calorie need can be 1390 (BMR) x 1.55 (Light Activity) = 2155 calories per day.
You can see, as long as you know your body fat %, calculating your daily calorie requirement is somewhat uncomplicated. Most gyms can do it for you, or a trainer can give you a reasonable approximation simply by looking.
So, if John wishes to gain 12kg in 3 months, adding more calories on top of the maintenance calories is a must. There are 7,700kcals in 1kg of energy (kcal=calorie). To gain one kilogram, he'll need to ingest more 7,700 calories. Gaining a kilogram in a single day is practically difficult. Hence, if he wants to gain 4kg in a month, he'll need to increase more 30,800 calories every month, or 1027 calories daily. That's a good reason to take weight gainer shakes. Different weight gainers will include different calorie intakes per serving but we should calculate our own serving size according to our target.
Each serving of the most popular brands of mass gainers contains at least 1000 calories, if not more. The fundamental formula for their macronutrient composition is that they contain an appropriate protein content (50 grams or so), a modest amount of fat – with all of the remaining calories coming from carbs. There are several hundred grams of carbohydrate per serving. In addition, they may incorporate additional ostensibly muscle-building boosters like BCAAs, glutamine, creatine, and vitamin blends.
Mass gainers have various scoop sizes. As a result, the numbers of calories contained in one scoop of mass gainers are not the same. For example:
Only when you know how many calories in your mass gainer scoop size will you find out how many scoops of mass gainer per day you should use. Remember John mentioned above? To conclude, here are his scoops of mass gainers to take daily, based on their sizes:
That's how you can calculate how many scoops of mass gainer per day you should use.
Before you question yourself, "Does mass gainer work?" make sure you know how to use mass gainers and use them properly along your weight-gain journey. Mass gainers are simple products to mix, prepare, and consume. To use a mass gainer supplement, simply follow these simple instructions:
Ultimate Sup is the best place to get mass gainers in Singapore. When you shop with us, you will not be disappointed. Ultimate Sup provides a wide range of premium mass gainers in Singapore to meet all your most demanding requirements. Furthermore, if you have any questions, Ultimate Sup is always happy to assist you.
Include mass gainer into your daily diet if you fall into one of the following categories:
You can divide your calculated amount of needed mass gainer into several portions and consume it at different times of the day.
The solution is straightforward. Consuming mass gainers and whey proteins at the same time is unnecessary. A good weight gainer powder has 700-800 calories per 200 grams of powder, with about 140-160 grams of carbs and 28-36 grams of protein (plus some fat). A serving (approximately 25-35g) of a nutritious whey product, on the other hand, contains around 22-30 g protein and very few carbs and fats.
However, for both mass gainers and protein powders, don't forget to choose the highest quality ones. If you're in Singapore but still don't know a trustworthy place to buy your supplement, drop us a visit and you'll be satisfied.
The effects of mass gainers vary depending on when they're consumed. It is entirely dependent on the body's calorie requirements. Furthermore, the results of mass gainers differ from person to person, depending on their body's metabolic rates. Nonetheless, it's critical to note that mass gainers and exercise should be combined in one's regimen, or else one would wind up accumulating fat.
Apart from calculating how many scoops of mass gainer per day, the source of those calories is just as crucial. It is your objective to get bigger and muscular rather than obese! So, before you go out and buy a tub of weight gainer, check the essentials.
3:1 Ratio of Carbs vs Proteins
In a weight gainer, there should be a 3:1 ratio of complex carbohydrates to proteins. Micellar casein, calcium caseinate, and whey proteins are good sources of slow-medium and fast-release proteins in a mass gainer. After a tough workout, the fastest-metabolizing whey provides nutrition to strained muscle areas and stimulates new muscle synthesis. Slow-digesting proteins like micellar casein and calcium caseinate effectively prevent muscle breakdown, preserve lean muscle mass, and maintain a positive nitrogen balance during the night and between meals. Complex carbohydrates take longer to digest and offer energy for a more extended time.
Digestive enzymes should be added so you can digest better. Improved digestion lowers the risk of bloating and provides fuel for intense exercise to gain muscle mass.
Low Added Sugar
Adding extra sugar to the mass gainer is the most straightforward approach to boost calorie value. On the other hand, a quality mass gainer will give nutrients from healthier sources like proteins and complex carbohydrates while keeping sugar to a minimum.
Vitamins and minerals partly alleviate exercise-induced metabolic stress. Besides, multivitamins in a mass gainer promote energy-producing metabolic responses in the body, reducing muscle fatigue post-workout.
Those are some factors you should concern when putting a mass gainer into the cart at your closest store.
You can use your mass gainer until you reach your desired weight. When you know how many scoops of mass gainer per day you should use, you won't have to worry if it would affect your health because everything is under control.
Now you know how many scoops of mass gainer per day you should use. Ultimate Sup Singapore hopes this article is helpful enough for you to take advantage of weight gainers. Please comment below if you want any further suggestion or support of choosing your mass gainer or figuring out your mass gainer scoop size.
Hi Stephen, I believe you should take collagen first thing in the morning with empty stomach to have the most benefits from collagen. Mass gainer you can take between meals and after workout
Can I take one scoop of serious mass and collagen protein . With intense workout ???