Body composition evidence brief
Mass gainers are high-calorie powders combining protein, carbohydrate, and sometimes fats. They are commonly used for bulking and weight gain when normal food intake is not enough.
Mass gainers can help hard-gainers reach calorie and protein targets, but the benefit is the surplus and protein intake, not a special muscle-building formula.
RCT: resistance training raised RMR and LBM similarly with extra food or protein supplement calories.
Use only when normal meals and protein powder are not enough to create a controlled surplus; serving sizes can add excessive sugar, fat, or calories quickly.
Useful only when it solves a real calorie gap. Compare cost per gram of protein, third-party testing, digestibility, and whether ordinary food does the same job.
Source Drawer
The score reflects evidence that the supplement does its stated job. Some jobs are direct, such as strength, endurance, or recovery; others are indirect, such as sleep, mood, appetite, or health support. A real effect can still receive a cautious practical rating when dose, safety, product quality, or audience fit remain uncertain.
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