Disclosure: We earn commissions on purchases made through our links. This never influences our scores. Editorial policy
Mass Gainer
A mass gainer is essentially protein powder plus a large dose of fast-digesting carbohydrate (usually maltodextrin or dextrose), sometimes with creatine, fats, and a vitamin/mineral blend mixed in.
- Evidence
- Likely Effective
- Category
- Protein & Amino Acids
- Best form
- Whey + casein protein blend with maltodextrin or oat-flour carbohydrate base (standard high-calorie format)
- Effective dose
- 1-2 servings per day delivering 600-2,000 extra calories on top of normal food intake
- Lab tested
- 3 of 12 products
- Category
- Protein & Amino Acids
- Best form
- Whey + casein protein blend with maltodextrin or oat-flour carbohydrate base (standard high-calorie format)
- Effective dose
- 1-2 servings per day delivering 600-2,000 extra calories on top of normal food intake
- Lab tested
- 3 of 12 products
Key takeaways
- →No RCT shows mass gainers beat whole food at matched calories and protein - treat the powder as a calorie vehicle for hardgainers, not a hypertrophy ingredient.
- →Effective serving closes your calorie gap, typically 500-1,250 kcal with 30-50g protein and 100-250g carbs (mostly maltodextrin).
- →Naked Mass ($0.13/100kcal, NSF Certified, single-ingredient) is the top pick; ON Serious Mass is the value blockbuster.
- →Inappropriate for diabetics, insulin-resistant individuals, or fat-loss phases - the refined-carb load is the entire point and the entire risk.
What Is Mass Gainer?
A mass gainer is essentially protein powder plus a large dose of fast-digesting carbohydrate (usually maltodextrin or dextrose), sometimes with creatine, fats, and a vitamin/mineral blend mixed in. There is nothing pharmacologically novel here. The product works through one mechanism: delivering a calorie surplus that is hard to hit through whole food alone.
The underlying physiology is well-established. Sustained energy intake above total daily energy expenditure (TDEE) causes weight gain. When that surplus is paired with adequate protein (1.6-2.2g/kg/day) and resistance training, a meaningful fraction of the gained weight is muscle rather than fat. The International Society of Sports Nutrition position stands on protein and on energy availability both support this framework.
What does not exist is a strong body of RCTs testing whole mass gainer products versus matched-calorie whole food. The few small trials that exist generally find that the products work as expected for weight gain — because they deliver calories. They do not show any unique advantage of the product format over the equivalent calories from food.
This matters because mass gainers are not magic. A user could replicate the macros of most products with whey protein, oats, peanut butter, and milk at meaningfully lower cost per calorie, and with whole-food micronutrient density that powders cannot match. The actual value proposition of a mass gainer is not nutritional superiority — it is convenience, standardization, and the practical reality that some people genuinely cannot chew through 4,000+ calories of whole food per day.
The honest framing: mass gainers are a tool for hardgainers and people in legitimate caloric deficits (recovery from illness, very high training volumes, athletes in high-energy-demand sports like wrestling weight cuts back up, or genuinely underweight individuals). They are not a smart default choice for the average person trying to add muscle.
One quality concern that applies here more than in standalone protein: most mass gainers are 100-250g of carbohydrate per serving, much of it from maltodextrin or dextrose. For the intended use case (calorie surplus in a healthy, training individual), this is fine. For anyone with insulin resistance, prediabetes, type 2 diabetes, or anyone preferring slow-release carbohydrate sources, this is a serious flag. A few products use organic tapioca maltodextrin or oat flour bases, which are less aggressively glycemic but still calorie-dense.
Third-party testing is rarer in this category than in standalone protein. Look for NSF Certified, Informed Sport, or NSF Certified for Sport. Naked Mass is unusual for carrying NSF Certified status with a clean ingredient deck.
Does It Work? The Evidence
Enables a caloric surplus for weight gain in underweight or hardgainer individuals
SupportedHall et al. 2012 (Lancet) and the broader energy balance literature: sustained energy intake above expenditure causes weight gain, with the protein/carb/fat composition modulating how much of the gain is lean tissue versus fat; ISSN energy availability position stand 2024
Supports muscle gain when paired with resistance training and adequate protein
SupportedMorton et al. 2018 meta-analysis (49 RCTs): protein supplementation at 1.6g/kg/day plus resistance training increases lean mass; Slater et al. 2019 review of muscle hypertrophy nutrition: a modest energy surplus (~10-20% above TDEE) maximizes the lean-mass fraction of weight gained
Provides adequate protein per serving to maximally stimulate muscle protein synthesis
SupportedSchoenfeld & Aragon 2018 review: 0.4g protein/kg per meal (roughly 30-40g for most users) is the practical ceiling for acute MPS stimulation; products at 40g+ protein per serving meet this; products under 30g require larger or more frequent doses
Nutritionally superior to the equivalent calories from whole food (oats, milk, nut butters, lean meat)
Not There YetNo RCT shows that whole-product mass gainers outperform matched-calorie, matched-protein whole-food meals for muscle or strength outcomes; whole foods provide micronutrient density, fiber, and food matrix benefits that powders cannot replicate
Better than 'just eating more food' for adding muscle mass
Not There YetNo head-to-head RCT supports product format superiority over food-based calorie surplus at matched macros; the evidence base supports the calorie surplus + protein + training framework, not the product format itself
| Claimed Benefit | Key Studies | Our Verdict |
|---|---|---|
| Enables a caloric surplus for weight gain in underweight or hardgainer individuals | Hall et al. 2012 (Lancet) and the broader energy balance literature: sustained energy intake above expenditure causes weight gain, with the protein/carb/fat composition modulating how much of the gain is lean tissue versus fat; ISSN energy availability position stand 2024 | Supported |
| Supports muscle gain when paired with resistance training and adequate protein | Morton et al. 2018 meta-analysis (49 RCTs): protein supplementation at 1.6g/kg/day plus resistance training increases lean mass; Slater et al. 2019 review of muscle hypertrophy nutrition: a modest energy surplus (~10-20% above TDEE) maximizes the lean-mass fraction of weight gained | Supported |
| Provides adequate protein per serving to maximally stimulate muscle protein synthesis | Schoenfeld & Aragon 2018 review: 0.4g protein/kg per meal (roughly 30-40g for most users) is the practical ceiling for acute MPS stimulation; products at 40g+ protein per serving meet this; products under 30g require larger or more frequent doses | Supported |
| Nutritionally superior to the equivalent calories from whole food (oats, milk, nut butters, lean meat) | No RCT shows that whole-product mass gainers outperform matched-calorie, matched-protein whole-food meals for muscle or strength outcomes; whole foods provide micronutrient density, fiber, and food matrix benefits that powders cannot replicate | Not There Yet |
| Better than 'just eating more food' for adding muscle mass | No head-to-head RCT supports product format superiority over food-based calorie surplus at matched macros; the evidence base supports the calorie surplus + protein + training framework, not the product format itself | Not There Yet |
How to Choose: Forms, Doses & What Matters
Clinical dose: 1-2 servings per day delivering 600-2,000 extra calories on top of normal food intake; total daily protein 1.6-2.2g/kg body weight
Best forms: Whey + casein protein blend with maltodextrin or oat-flour carbohydrate base (standard high-calorie format), Lean gainer with a 1:2 protein-to-carb ratio for users who want a smaller calorie surplus and lower sugar load, Clean-label formulas using organic tapioca maltodextrin, oat flour, or sweet potato instead of dextrose for a less spiky carbohydrate source
Calculate your TDEE first - aim for a 300-500 kcal/day surplus for lean bulking, or 500-1000 kcal/day for aggressive bulking. Use the mass gainer to fill the gap between what you actually eat and your target, not as a wholesale replacement for meals. One serving (typically 1,200-1,300 calories) may be enough for moderate hardgainers; some users genuinely need 2 servings per day, often split (one between meals, one post-workout or before bed). Mix with milk for additional calories and protein, or with water if you are already at your fat/protein target. Take alongside resistance training (3-5 sessions per week, focused on compound lifts) - without the training stimulus, most of the weight gained will be fat. Track body weight weekly: if you are gaining more than ~0.5-1% bodyweight per week, you are likely accumulating excess fat and should reduce the dose.
Who Should Take Mass Gainer?
Hardgainers with high TDEEs (typically lean, high-NEAT, often young men) who genuinely cannot chew through enough whole food to maintain a calorie surplus. Underweight individuals (BMI under 18.5) attempting clinical weight restoration, ideally under guidance from a registered dietitian. Athletes in high-energy-demand sports (wrestling, combat sports recovering weight after a cut, endurance athletes in heavy training blocks, rugby and football players in offseason mass phases). Anyone in recovery from illness, surgery, or unintentional weight loss who needs concentrated calorie support. People with low appetite who can tolerate liquid calories more easily than solid food.
Who Should Avoid It?
Anyone with type 1 or type 2 diabetes, insulin resistance, prediabetes, or PCOS - the 100-250g per serving of fast-digesting carbohydrate (usually maltodextrin or dextrose) creates a glycemic load that is inappropriate for impaired glucose handling. Work with a registered dietitian on a food-based mass gain protocol instead. Individuals at or above their ideal body weight who are not also doing sufficient resistance training - the calorie surplus will accumulate as fat rather than muscle. People with milk protein allergies (most mass gainers are whey/casein based). Anyone with kidney disease or reduced kidney function should consult a physician before adding any high-protein supplement. Most general-population trainees do not need a mass gainer - if you can hit your calorie target with whole food and protein powder, that is almost always the better choice.
Side Effects & Safety
GI distress is the most common complaint - bloating, gas, loose stools, or stomach cramping, especially at full 1,250+ kcal servings consumed in one sitting. Splitting the serving in half or mixing with more liquid usually helps. The high carbohydrate load (often 200-250g of maltodextrin or dextrose) can cause blood sugar spikes and post-meal energy crashes in glucose-sensitive individuals; this is the single biggest reason to avoid mass gainers if you have any form of impaired glucose tolerance. Unwanted fat gain is essentially guaranteed if calorie intake exceeds expenditure without a sufficient resistance training stimulus. Acne is reported by some users, plausibly mediated by the combined insulin and IGF-1 spike from the carb-and-dairy load. As with any high-protein product, total daily protein intake above 3-4g/kg/day adds nothing to muscle gain in healthy individuals and is unnecessary.
Product Scores
12 products scored on dosing accuracy, third-party testing, cost per effective dose, and label transparency.
The Scorecard: 12 Products Compared
Naked Mass
Naked Nutrition
The cleanest formula in the category by a clear margin: NSF Certified, organic tapioca maltodextrin instead of standard maltodextrin/dextrose, no artificial sweeteners or flavors, no creatine or vitamin window dressing. Also the only product here that delivers a 1,250 kcal serving with just 5g of added sugar. The right pick for anyone who wants the clean-label version of this category.
Prices checked 2026-04-16. Cost shown is per clinically effective daily dose, not per pill.
Mass Gainer
Transparent LabsThe 'lean gainer' format: roughly half the calories of a typical mass gainer, with carbohydrates from oat flour and sweet potato instead of pure maltodextrin, and a real 3g creatine monohydrate dose. Best for moderate hardgainers who want a meal-replacement-shaped macro profile rather than a 1,250 kcal liquid bomb. Drops a tier on quality because the third-party testing is internal rather than NSF or Informed Sport.
Prices checked 2026-04-16. Cost shown is per clinically effective daily dose, not per pill.
Super Mass Gainer
Dymatize
Direct competitor to Optimum Nutrition Serious Mass - very similar macros and price point. Includes 1g creatine per serving (below the 3-5g clinical dose, marketing decoration). Slightly higher protein (52g vs 50g) is a minor advantage. The lack of Informed Sport certification on this product, when Dymatize's standalone ISO100 has it, is the main reason this is not higher.
Prices checked 2026-04-16. Cost shown is per clinically effective daily dose, not per pill.
R1 Clean Gainer
Rule One Proteins
The clearest 'lean gainer' macro split in the comparison: roughly half the calories of a true mass gainer, with a higher protein-to-carb ratio (1:3 vs the category-typical 1:5). Best for users who want the convenience of a powder shake but do not want to consume 1,250 kcal in one sitting. The transparent ingredient panel (no proprietary blends) is unusual for this category.
Prices checked 2026-04-16. Cost shown is per clinically effective daily dose, not per pill.
Serious Mass
Optimum NutritionThe category's bestseller and the practical default. Great cost per calorie, large user base, consistent flavor reviews. The proprietary 'Protein Matrix' blend is the main transparency knock - you do not know what fraction is whey isolate versus cheaper concentrate. Includes 1g of creatine per serving, which is below the clinical dose of 3-5g and is essentially marketing.
Prices checked 2026-04-16. Cost shown is per clinically effective daily dose, not per pill.
TRUE-MASS 1200
BSN
The slow-and-fast protein blend (whey + casein + milk protein) provides more sustained amino acid delivery than whey-only formulas - a small but real edge for between-meal use. Includes ground whole oats in the carb base, which is a modest improvement over pure maltodextrin. The 4:1 carb-to-protein ratio is balanced for the category.
Prices checked 2026-04-16. Cost shown is per clinically effective daily dose, not per pill.
Carbo Gain
NOW Sports
Not a complete mass gainer - this is the carbohydrate base only. Useful for DIY hardgainers who want to add cheap calories to a whey shake, oatmeal, or post-workout drink. Combined with a standard whey protein at 25g protein/serving, you can build an effectively-equivalent 'mass gainer' for roughly half the cost per calorie of any commercial product. The right choice for cost-conscious users willing to formulate their own ratios.
Prices checked 2026-04-16. Cost shown is per clinically effective daily dose, not per pill.
Pro Series Gainer
Muscle Milk
Lower-calorie 'lean gainer' format - more meal-replacement than calorie bomb. The 32g protein per serving is below the 40g+ that anchor the higher-calorie products in this comparison; some users will need 1.5-2 servings to maximize per-meal MPS. Includes 20 added vitamins/minerals - convenient but micronutrient adequacy from food is generally preferable.
Prices checked 2026-04-16. Cost shown is per clinically effective daily dose, not per pill.
Pro Performance Bulk 1340
GNC
The 'Banned Substance Tested' label is GNC's internal program rather than NSF Certified for Sport - useful for casual users who want some testing assurance, but not the right pick for drug-tested competitive athletes. Macros are competitive with category leaders. Pricing tends to be higher than Amazon-first competitors unless caught on a GNC sale.
Prices checked 2026-04-16. Cost shown is per clinically effective daily dose, not per pill.
Mass-Tech Extreme 2000
MuscleTech
The highest-calorie product in the category at 2,260 kcal/serving (with milk). The only mass gainer here delivering a clinically meaningful creatine dose (10g - actually above the standard 3-5g maintenance). Watch the labeled macros: calorie and protein numbers assume preparation with skim milk, not water. Proprietary protein blend and mixed brand reputation are the main downsides.
Prices checked 2026-04-16. Cost shown is per clinically effective daily dose, not per pill.
Hard Gainer Extreme
MyProtein
Strong value option, particularly when MyProtein runs its frequent promotional discounts (often 30-50% off). The 250g serving size is large but flexible - users can scale to half-servings (550 kcal) for a more meal-shaped portion. The lack of any independent third-party sport certification is the main reason this does not rank higher despite the strong macros and price.
Prices checked 2026-04-16. Cost shown is per clinically effective daily dose, not per pill.
Animal Mass
Universal Nutrition
Higher protein-to-calorie ratio than the category bestsellers (60g protein in 800 kcal vs ~50g protein in 1,250 kcal for ON Serious Mass) - more meal-shaped, similar to a lean gainer but with higher protein. The egg albumen inclusion is unusual and adds amino acid profile diversity. Universal's hardcore brand positioning is largely marketing - the underlying formula is more measured than the packaging suggests.
Prices checked 2026-04-16. Cost shown is per clinically effective daily dose, not per pill.
Full Comparison
| Category | Naked Mass Naked Nutrition | Mass Gainer Transparent Labs | Super Mass Gainer Dymatize | R1 Clean Gainer Rule One Proteins | Serious Mass Optimum Nutrition | TRUE-MASS 1200 BSN | Carbo Gain NOW Sports | Pro Series Gainer Muscle Milk | Pro Performance Bulk 1340 GNC | Mass-Tech Extreme 2000 MuscleTech | Hard Gainer Extreme MyProtein | Animal Mass Universal Nutrition |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Brand Score | 88/100Winner | 82/100 | 80/100 | 79/100 | 78/100 | 76/100 | 75/100 | 75/100 | 74/100 | 73/100 | 72/100 | 72/100 |
| Dosing & Form | 23/25Winner | 22/25 | 22/25 | 20/25 | 22/25 | 22/25 | 18/25 | 19/25 | 20/25 | 22/25 | 20/25 | 21/25 |
| Purity | 23/25Winner | 17/25 | 18/25 | 17/25 | 15/25 | 15/25 | 18/25 | 17/25 | 18/25 | 14/25 | 13/25 | 14/25 |
| Value | 19/25 | 19/25 | 21/25 | 20/25 | 22/25 | 20/25 | 25/25Winner | 20/25 | 17/25 | 19/25 | 22/25 | 18/25 |
| Transparency | 23/25 | 24/25Winner | 19/25 | 22/25 | 19/25 | 19/25 | 14/25 | 19/25 | 19/25 | 18/25 | 17/25 | 19/25 |
| Cost/Day | $5.45 | $4.67 | $5.00 | $3.33 | $4.06 | $4.33 | $0.44Winner | $2.86 | $5.33 | $5.00 | $2.95 | $5.91 |
| Dose/Serving | 1250kcal | 770kcal | 1280kcal | 560kcal | 1250kcal | 1220kcal | 250kcal | 650kcal | 1340kcal | 2000kcal | 1100kcal | 800kcal |
| Form | Grass-fed whey concentrate + micellar casein + organic tapioca maltodextrin (4 scoops = ~315g; 50g protein, 252g carb, only 5g sugar, 2g fat) | Grass-fed whey concentrate + oat flour + organic tapioca + sweet potato + 3g creatine monohydrate (1 scoop = ~189g; 53g protein, 109g carb, 12g fat, 6g sugar) | Whey isolate + whey concentrate + casein protein blend with maltodextrin (2 scoops = ~334g; 52g protein, 245g carb, 16g sugar, 9g fat) | Whey isolate + whey concentrate + milk protein blend with carbohydrate from maltodextrin and fruit/vegetable powders (1 scoop = ~146g; 30g protein, 90g+ carb, under 6g fat) | Whey concentrate + whey isolate + casein blend with maltodextrin (2 scoops = ~334g; 50g protein, 252g carb, ~17g sugar, 4.5g fat) | Whey concentrate + whey isolate + casein + milk protein blend with maltodextrin and ground whole oats (4 scoops = ~314g; 50g protein, 215g carb, ~17g sugar, 17g fat) | Pure maltodextrin powder, derived from non-GMO corn (typical serving = 60g = 240 kcal, 60g carb, 0g protein, 0g fat) | Whey + casein + milk protein blend with maltodextrin and 2g MCT oil (4 scoops = ~165g; 32g protein, 109g carb, 5g sugar, 13g fat) | Whey protein blend with maltodextrin and added creatine + BCAAs (typical serving = ~330g; 50g protein, 252g carb, ~14g sugar) | Whey protein blend + maltodextrin/dextrose with 10g creatine monohydrate per serving (6 scoops = ~470g; macros assume mixing with 20oz skim milk: 80g protein, 400g carb, 17g fat, 10g creatine) | Whey concentrate + calcium caseinate + milk protein blend with maltodextrin, oats, and added creatine + glutamine (250g serving = ~1,100 kcal; 90g protein, 160g carb, 12g fat) | Whey concentrate + calcium caseinate + egg albumen blend with maltodextrin (2 scoops = ~210g; 60g protein, 125g carb, ~10g sugar, 10g fat) |
| Third-Party Tested | ✓ Yes | ✓ Yes | No | No | No | No | No | No | ✓ Yes | No | No | No |
| Proprietary Blend | No | No | Yes | No | Yes | Yes | No | Yes | Yes | Yes | No | No |
Frequently Asked Questions
Are mass gainers just sugar?
Mostly, yes - and that is actually the point. The typical mass gainer is 100-250g of carbohydrate per serving, with most of it coming from maltodextrin or dextrose. These are fast-digesting carbohydrates with a high glycemic index. For the intended user (a hardgainer in a calorie surplus, paired with resistance training), this is a feature rather than a defect: the goal is calorie density and easy digestion, and these carbohydrates deliver both. The blood sugar spike that makes maltodextrin a bad choice for someone with insulin resistance is the same property that makes it efficient fuel for someone trying to bulk. If you want a less aggressive carb source, look for products built on organic tapioca maltodextrin, oat flour, or sweet potato (Naked Mass and Transparent Labs Mass Gainer use these formats).
Can I make my own mass gainer at home?
Yes - and for most users it is cheaper, more nutritious, and just as effective. A simple homemade mass gainer that roughly matches a commercial product: 2 cups whole milk (~300 kcal, 16g protein), 1 cup oats (~300 kcal, 10g protein, plus fiber), 2 tablespoons natural peanut butter (~200 kcal, 8g protein, plus fats), 1 banana (~110 kcal), 1 scoop whey protein (~120 kcal, 25g protein). Total: ~1,030 kcal, ~59g protein. This is in the same ballpark as a commercial 1,250 kcal mass gainer serving, costs less per calorie, delivers actual food micronutrients, and uses lower-glycemic carbohydrates. The downsides: it requires a blender, more prep, and is harder to take to the gym or work. The convenience and standardization are the actual value of commercial products - not nutritional superiority.
Mass gainer vs. whey protein - which should I buy?
These solve different problems. Whey protein solves protein adequacy: it adds 20-30g of high-quality protein per scoop with around 100-130 calories. Use whey when you can hit your calorie target through food but struggle to hit your protein target. Mass gainer solves calorie adequacy: it adds 600-2,000 calories per serving along with 30-50g of protein. Use a mass gainer when you genuinely cannot eat enough whole food to maintain a meaningful calorie surplus. Most people - including most people trying to add muscle - need whey, not a mass gainer. Mass gainers are specifically for hardgainers, underweight individuals, and athletes with very high energy demands.
How many servings of mass gainer should I take per day?
Start with one serving and reassess weekly based on body weight changes. One serving of a typical 1,250 kcal mass gainer plus your normal food intake is enough surplus for most hardgainers to gain 0.25-0.5 kg/week. If after 2-3 weeks of consistent intake you are not gaining weight, add a second serving (or split one across two times of day). Some larger or higher-TDEE users genuinely need 2 servings/day to maintain a surplus. The right test is the bathroom scale: if weight is climbing at roughly 0.25-0.5% bodyweight per week, the dose is right. If it is climbing faster than 1% per week, you are probably gaining too much fat and should reduce.
Will I get fat from taking a mass gainer?
Yes, if you exceed your TDEE without an adequate training stimulus. Calorie surplus is calorie surplus - it does not care whether the calories came from a powder or from food. The only thing that determines whether the gained weight is muscle versus fat is whether you are providing the muscle-building stimulus (resistance training) and adequate protein. Without consistent resistance training (at least 3 sessions/week of compound lifts at challenging loads), most of the weight gained from a mass gainer will be fat. Track your body composition - if your waist is growing faster than your arms, chest, and legs, the dose is too high or the training stimulus is insufficient.
Are mass gainers safe?
For healthy individuals with normal glucose handling and no kidney issues, yes - mass gainers are generally safe. The risks are mostly category-specific rather than acute: persistent excess calorie intake without training stimulus causes unwanted fat gain over time; the high glycemic load is a problem for anyone with insulin resistance or diabetes; the dairy-heavy formulations can trigger GI distress in lactose-sensitive users. As with any supplement category, third-party testing matters - prefer NSF Certified, NSF Certified for Sport, or Informed Sport certification. Naked Mass is one of the few NSF Certified options. Check the label for added sugars, artificial sweeteners (if you are sensitive), and any proprietary blends that obscure actual ingredient amounts.
What is the best mass gainer for someone with diabetes?
There is no good answer here - mass gainers as a product category are inappropriate for people with diabetes or significant insulin resistance. The defining feature of the category (100-250g of fast-digesting carbohydrate per serving, mostly from maltodextrin or dextrose) is exactly the macro composition that diabetes management aims to avoid. If you have diabetes and are trying to gain muscle weight, work directly with a registered dietitian who understands sports nutrition. The right protocol will likely involve a moderate calorie surplus from whole foods with low-glycemic carbohydrates, adequate protein from whey or whole sources, and careful glucose monitoring around training - not a mass gainer product.
Do mass gainers contain creatine?
Some do, some don't, and the dose matters more than the inclusion. Several mainstream mass gainers (Optimum Nutrition Serious Mass, MuscleTech Mass-Tech Extreme 2000, Dymatize Super Mass Gainer) include creatine monohydrate in the formula. The doses range from about 1g to 10g per serving. The clinical dose of creatine monohydrate is 3-5g per day, so a product delivering 1g/serving is essentially a marketing decoration, while one delivering 5g+ is meaningful. If you want creatine alongside your calorie surplus, the cheaper and more controllable approach is to buy creatine monohydrate separately as a standalone product (it costs roughly $15-25 for 100+ servings) and add 5g/day to whichever mass gainer (or food) you prefer.
Sources
- Jager R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-84.
- Slater GJ, et al. Is an energy surplus required to maximize skeletal muscle hypertrophy associated with resistance training? Front Nutr. 2019;6:131.
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10.
- Hall KD, et al. Energy balance and its components: implications for body weight regulation. Am J Clin Nutr. 2012;95(4):989-94.
- Aragon AA, Schoenfeld BJ. Magnitude and composition of the energy surplus for maximizing muscle hypertrophy: implications for bodybuilding and physique athletes. Strength Cond J. 2020;42(5):79-86.
- Helms ER, et al. International Society of Sports Nutrition position stand: nutritional considerations for single-stage ultra-marathon training and racing. J Int Soc Sports Nutr. 2019;16(1):50. (Reviews high-energy-demand sport nutrition framework relevant to mass gainer use cases.)
- Antonio J, et al. A high protein diet has no harmful effects: a one-year crossover study in resistance-trained males. J Nutr Metab. 2016;2016:9104792.
- Devries MC, Phillips SM. Supplemental protein in support of muscle mass and health: advantage whey. J Food Sci. 2015;80(S1):A8-A15.
- Mountjoy M, et al. 2023 International Olympic Committee consensus statement on Relative Energy Deficiency in Sport (REDs). Br J Sports Med. 2023;57(17):1073-97. (Frames the inverse case - chronic low energy availability - which clarifies why mass gainers exist as a tool for athletes with very high energy demands.)
- NIH Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance - Fact Sheet for Health Professionals. Updated 2023.
- Kreider RB, et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr. 2018;15(1):38.
FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products discussed on this page are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional before starting any supplement regimen.