How to use mass gainer at age 24

Using a mass gainer at age 24 can be a great way to help you build muscle and add weight, especially if you’re struggling to consume enough calories through regular meals alone. Here’s how to effectively use a mass gainer:

1. Know Your Goals

Mass gainers are designed for individuals who are looking to increase calorie intake for weight gain, usually in the form of lean muscle mass. Before you start, think about whether you want to focus on building muscle, gaining weight, or improving overall strength. If you’re looking for lean mass, be mindful of the ingredients in the mass gainer to avoid excess fat gain.

2. Calculate Your Caloric Needs

To gain mass, you need to consume more calories than your body burns, creating a caloric surplus. You can calculate your Total Daily Energy Expenditure (TDEE) and then add 300-500 calories to that for a healthy weight gain. A mass gainer can help you reach that surplus without needing to eat huge amounts of food.

You can use an online calculator or consult with a nutritionist to find your TDEE, then adjust your intake accordingly.

3. When to Take a Mass Gainer

Mass gainers are typically consumed around two times per day, depending on your calorie needs. Here are common times to take it:

• Post-workout: This is a great time to have a mass gainer because your body needs nutrients to recover and build muscle. The protein and carbs in a mass gainer can help repair muscles and replenish glycogen stores.
• Between Meals: If you struggle to get enough calories throughout the day, you can have a mass gainer as a snack between meals. It’s a convenient way to boost your calorie intake without feeling overly full.
• Before Bed: Some people use a mass gainer before bed to provide their body with sustained nutrition overnight, especially if the product contains slower-digesting proteins like casein.

4. How to Use a Mass Gainer

• Mix the Powder: Start with the serving size recommended on the mass gainer’s label (usually around 1-2 scoops). You can mix it with water, milk, or a non-dairy milk option (milk adds extra calories and protein).
• Adjust Serving Size: Depending on your goals, you may want to adjust the amount of mass gainer you use. If you’re looking to gain lean muscle, it’s better to start with a smaller serving and gradually increase it as needed.
• Consistency: For mass gainers to work, consistency is key. Make sure you’re sticking to your routine, and don’t rely solely on the gainer—ensure you’re eating nutritious whole foods like lean proteins, healthy fats, and complex carbs as well.

5. Monitor Your Progress

Keep track of your weight gain and how your body feels. If you’re gaining too much fat, consider reducing the serving size or frequency of the mass gainer. On the other hand, if you’re not gaining weight or muscle, you might need to increase the amount.

6. Combine with Strength Training

To ensure that the weight you gain is mostly lean muscle, focus on strength training. This will help you utilize the extra calories from the mass gainer to build muscle rather than store fat. Incorporate compound exercises like squats, deadlifts, and bench presses for maximum muscle growth.

7. Stay Hydrated

Since mass gainers are calorie-dense, they can sometimes leave you feeling thirsty. Drink plenty of water throughout the day, especially if you’re consuming a lot of extra calories.