Weight Gainers Are Junk! Stop Buying Them!

As a fitness and supplement nerd with nearly 20 years in this industry, I have to be a straight shooter with you. It’s shocking how many people still spend their hard-earned money on weight gainers. Most weight gainers are junk.

Let’s make sure you understand that and I’m perfectly clear.

They are often incredibly expensive for what you actually get. While not every single gainer is a waste, the vast majority are packed with low-quality calories and mountains of sugar. This is done to quickly inflate the calorie count and help you put on weight, but it’s not the quality weight you want. I wrote a helpful article that explains the difference between protein powder, meal replacements, and weight gainers if you need more background.

If your goal is to dirty bulk and you don’t care about rising body fat levels, then do what you want. But if you’re trying to build clean, lean mass, you need a smarter strategy. I wouldn’t recommend any of the popular weight gainers on the market today, regardless of the brand. The better solution is simple: eat more whole foods or make your own high-calorie shake.

Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.

Key Takeaways

• High in Sugar: Many popular weight gainers get a huge portion of their calories from simple sugars like maltodextrin, which can lead to unwanted fat gain and energy crashes.
• Cost Inefficient: Commercial gainers are often expensive. You can get higher quality calories for a lower price by making your own shakes with whole food ingredients.
• Control Your Ingredients: Making your own gainer allows you to use high-quality protein, complex carbohydrates like rolled oats, and healthy fats from sources like almond butter or flax seeds.
• Focus on Whole Foods First: The best way to gain lean mass is to create a calorie surplus with nutrient-dense whole foods. A homemade gainer should supplement a solid diet, not replace it.

Why Most Weight Gainers Are Junk

So, how do we solve the problem of these high-sugar weight gainers? The best option is always to consume more whole foods. However, I’m not naive. I understand that “hard-gainers” can often eat a huge amount of calories without seeing the scale budge. Many are already eating so much food that the thought of one more bite makes them feel sick.

Some competitive powerlifters and strongmen even report jaw fatigue from chewing all day. This is where a liquid meal can be a game-changer, but it has to be the right kind.

The core issue with most commercial gainers is the carbohydrate source. To keep costs down and calorie counts high, companies often use cheap fillers. Take a look at the ingredient label on many top-selling products and you will likely find these at the top of the list:

• Maltodextrin: This is a highly processed simple carbohydrate that has a higher glycemic index than table sugar. It causes a rapid spike in blood sugar, which can promote fat storage if those calories aren’t used immediately for intense activity.
• Dextrose: This is essentially just glucose. Like maltodextrin, it provides a fast burst of energy but offers very little nutritional value and contributes to fat gain.

RELATED: Do You Really Need a Weight Gainer Supplement?

For example, a single serving of a popular gainer like Optimum Nutrition’s Serious Mass contains over 20 grams of sugar. Many users on fitness forums like Reddit complain about the digestive distress, bloating, and energy crashes that come from consuming these sugar-heavy shakes.

If you can’t eat more whole foods, the answer is to make your own gainer. And before you say, “But Matt, I thought weight gainers are junk?” let me explain the difference.

Make Your Own High-Calorie Gainer

Making your own gainer puts you in complete control of the quality. You get to build a calorie-dense shake using nutrient-rich ingredients that support lean muscle growth, not just weight gain.

First, go get yourself a quality protein powder. Any brand you trust will do, but one of the best-selling and most reliable options on the market is the Optimum Nutrition Gold Standard Whey. I recommend starting with a versatile flavor like vanilla or chocolate to use as your base. Buying a larger 5lb tub is usually more cost-effective since you’ll be using it regularly.

Here’s how to build a powerful homemade weight gainer that’s far superior to store-bought options.

A Sample Recipe for Lean Mass

Combine the following in a blender:

1. Liquid Base: 12-16 oz of whole milk or unsweetened almond milk.
2. Protein: 2 scoops of your chosen vanilla or chocolate protein powder.
3. Complex Carbs: 1 cup of uncooked rolled oats (don’t use instant).
4. Healthy Fats: 2 tablespoons of natural peanut butter or almond butter.
5. Fruits: 1 whole banana (fresh or frozen).

For even more nutrients, you can add a handful of spinach (you won’t taste it) or a scoop of a greens powder. These ingredients increase your total calories with high-quality sources, helping you put on size while keeping body fat to a minimum.

Related Article: 5 Reasons to Stop Using Meal Replacements and Gainers

If you get tired of shakes, I have another article highlighting some of my favorite high-protein breakfast items shared by athletes and celebrities. They are delicious and highly recommended for building muscle.

Now that you understand why most weight gainers are junk and how to create a superior alternative, I’d love to hear your thoughts. Do you agree that homemade is better, or have you found success with a commercial product? 

FAQs About Why Weight Gainers Are Junk

Can I drink a homemade gainer before bed?

You can, but it’s often better to consume it earlier in the day or post-workout. A large number of calories right before sleep might interfere with digestion and sleep quality for some people. If you do have it at night, consider using a casein protein base, which digests more slowly.

Are there any good store-bought weight gainers?

While most are not ideal, some brands focus on “clean” gainers. These products, like Transparent Labs Mass Gainer, use whole-food-based carbohydrate sources such as oat flour and sweet potato powder instead of just maltodextrin. They are generally more expensive but are a better option if you cannot make your own.

How many calories should my homemade gainer contain?

This depends entirely on your personal calorie needs. The goal is to create a moderate calorie surplus of 300-500 calories per day for lean gains. The sample recipe provided contains roughly 900-1,100 calories. You can easily adjust this up or down by changing ingredient amounts to fit your specific goals.