Mass gainers almost always come with their own unique scoops, which are a different size than the standard teaspoon, tablespoon, or cup measurement. To find out the actual serving size of your scoop, look on the “Nutrition Facts” label on the mass gainer container, and it will be able to tell you how many tablespoons are in the scoop serving.
For example, in the LESS NAKED MASS, a serving size is four scoops, which comes out to 24.3 tablespoons or 323 grams. That’s equal to about 1.5 cups per serving. Many users split it between a serving for morning and then another for evening, since the serving size is so large. In this instance, the scoop size itself for the LESS NAKED MASS is approximately 6.07 tablespoons. There are 11 servings in this container, which means it holds 267.3 tablespoons.
For the BODY FORTRESS mass gainer, the scoop size is much smaller. Three scoops hold 133.5 grams of the protein powder. There are two suggested serving sizes: three scoops or six scoops. Depending on your weight-gaining goals, you’d want to choose either of those scoop sizes. On this container, there are “Nutritional Facts” listed with each size.
When taking the RAW Synergies PRE MASS Gainer, the scoop size is much smaller, at only 34.4 grams. Depending on the container size, there could be anywhere from 20 to 40 servings.
What’s the Difference Between Serving Size and Scoop Size?
There’s a pretty big difference between a recommended serving size and the actual scoop size between mass gainers. Different mass gainers also each have their own scoop sizes, so you won’t want to mix up the wrong scoop with the mass gainer brand you’re currently using. If you take too little, then you won’t gain the weight; take too much, and you’ll run the nutritional risks of consuming more than your body can healthily digest.
Basically, the scoop size is what the mass gainer’s manufacturer deems to be the easiest way to transfer the protein powder from the container. The amount that it holds does not necessarily equal the recommended serving size. You might need two, three, or even four scoops to reach that serving size.
The serving size, however, is the actual amount per day that you need to take of the mass gainer in order to reach its protein calorie requirements. For example, with the LESS NAKED MASS, to bulk up with the 50 grams of protein and 1,360 calories, you’d need to consume four scoops of the protein powder, which equals one serving. If you take less than the serving size, you won’t be consuming as much protein or as many calories.
A Recommended Mass Gainer Schedule
Now that you understand the difference between scoop size and serving size, just how do you incorporate this into your weekly schedule? What are the amounts of the mass gainer to take on a daily basis?
Your weekly schedule will be composed of both workout and non-workout days. Your intake of the mass gainer varies depending on which day it is.
On non-workout days, you’ll still want to take the mass gainer, just not as much, since you’re not building muscle mass on these days. If the daily serving size is three scoops, then it’s recommended you take one scoop after breakfast, one after lunch, and one before sleeping. If the daily serving size is four scoops, then take two scoops after breakfast, one after lunch, and one before sleeping.
On workout days, you’ll want to keep with the recommended serving size, but increase the number of scoops to the time just before your workout starts. For example, with a four-scoop serving size, you’ll take one scoop after breakfast, one scoop before your workout, and two scoops after your workout. With a three-scoop serving size, you’ll skip the after breakfast scoop, and just take one scoop before your workout and two scoops after your workout.
As you can see, the schedule is definitely different depending on the days you work out. That’s because the mass gainer works most effectively either early in the morning, to give you those calories throughout the day, or right after your workout, to flood your tired muscles with plenty of protein and nutrients to help bulk up the tissues and fibers.
How to Put on Mass Fast
Many people in the fitness industry, like bodybuilders, want to put on as much mass as they can within a short period of time. There’s nothing wrong with wanting to gain that kind of weight, but you shouldn’t increase the mass gainer’s recommended serving size to do it.
Instead, eat more regular food. Find out how many calories you’re currently consuming on a daily basis, and then gradually start raising those calorie amounts. The first day, increase it by 50 calories. The next day, increase it by 100 calories; increase it by 150 calories the day after that. Repeat this daily increasing until you’ve added an extra 500 calories’ worth of regular food to your diet.
Tracking Your Mass Gainer Intake
One of the most useful ways to discover how effective your mass gainer is, is to use a calendar to track your weekly intake. You’ll want to record each day the brand of mass gainer you’re taking, the serving size, how many scoops you take and when you take them. Also take note of the other foods you eat, and write down their calorie counts, if you know them. Add up your daily calories. Record your weekly weight as well, so that you can watch it increase over time.
Time is the key issue. It does take time to gain weight, which might be surprising to you. Your body is adjusting to these new nutrients, more calories, and more protein as well. If you’re trying a mass gainer for the first time, then go through at least three weeks’ worth of the powder before expecting any physical changes.
Keep tracking your mass gainer intake. You can review your progress over time and see how instrumental it is towards reaching your weight gaining goals.