2 slice (medium) of Gainer powder (weight gain supplement) (60 g) has 228 calories. That works out to 380 calories per 100 g. It contains 40.8 g of carbs, 10.8 g of protein, 2.7 g of fat and 1.5 g of fiber. Its 0.7 µg of B12 covers 30% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.

What is Gainer powder (weight gain supplement)?

Gainer powder is a drink mix that combines carbohydrate sources with protein, designed to add energy and protein to an athlete’s diet. Formulas vary, but it is commonly mixed with water or milk and used when getting enough from meals alone is difficult.

Its flavour is often sweet, with a thinner texture when shaken with water and a creamier one with milk. People may have it after training or between meals; blending it with fruit or oats makes a more substantial drink. It is high in carbohydrates and also provides protein—per 100 g, it contains 68 g of carbohydrate. Treat it as an addition to meals rather than an automatic replacement, and adjust the serving to fit your routine.

Gainer powder (weight gain supplement) Nutrition Facts

Selected: 100 g

380

KCAL / 100G

Carbs

68g

· 25% DV

Protein

18g

· 36% DV

Fat

4.5g

· 6% DV

Fiber

2.5g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 71% · Protein 19% · Fat 10%

Gainer powder (weight gain supplement) Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

0.6mg · 46% DV

0.5mg · 42% DV

0.7mg · 41% DV

Minerals

Phosphorus

180mg · 26% DV

Calcium

220mg · 22% DV

Selenium

12µg · 22% DV

Iodine

28µg · 19% DV

How Nutritious Is Gainer powder (weight gain supplement)?

Nutrient density

Medium

35/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

42/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Gainer powder (weight gain supplement) Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Gainer powder (weight gain supplement)

To burn the 380 calories in 100 g:

🚶

94min

Walking (5 km/h)

🏃

39min

Running (8 km/h)

🚴

52min

Cycling

🏊

44min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Gainer powder (weight gain supplement) Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Gainer powder (weight gain supplement) Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy yes

Sesame free

Which Diets Is Gainer powder (weight gain supplement) Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Gainer powder (weight gain supplement) Fat Profile

SATURATED

1.8g

MONOUNSATURATED

1.2g

POLYUNSATURATED

1.4g

⚖️

Omega 6:3 ratio 4.2:1

Above the ideal 4:1 (4.2:1).

Compare Gainer powder (weight gain supplement)

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Foods Similar to Gainer powder (weight gain supplement)

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

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195 kcal

🍫

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350 kcal

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290 kcal

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Waffle

291 kcal

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312 kcal

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Frequently Asked Questions About Gainer powder (weight gain supplement)

Does gainer powder actually help you gain weight?

Yes, gainer powder can help you gain weight by adding energy to your daily intake. It works when it helps you consistently eat more than your body uses; taking it without changing your overall intake may not change your weight. It is a supplement, not a shortcut.

How do you use gainer powder?

Use gainer powder according to the product’s mixing and serving directions, blending it with water or milk. You can have it between meals or alongside your usual diet. Treat it as an addition to food rather than a replacement for regular meals.

When is the best time to take gainer powder?

There is no single best time to take gainer powder; choose a time that helps you meet your daily eating goals. Between meals can work well if a shake before a meal reduces your appetite. Taking it after training is convenient, but not essential.

What is the difference between gainer powder and protein powder?

Gainer powder provides carbohydrates as well as protein, while many protein powders are designed mainly to supplement protein intake. A gainer is generally used to add energy to the diet; protein powder is not automatically a substitute for it, or vice versa.

Can you take gainer powder without working out?

Yes, you can take gainer powder without working out, but the extra energy may be stored as body fat rather than supporting muscle growth. Strength training can help direct weight gain toward muscle. The powder itself does not build muscle without training.

Can gainer powder replace a meal?

No, gainer powder is not a complete replacement for a balanced meal. A shake can be convenient for adding energy and protein, but it does not provide the same range of foods and nutrients as a varied meal. Use it alongside meals when possible.

Can gainer powder cause bloating or stomach problems?

Yes, gainer powder can cause bloating, gas, or stomach discomfort in some people, especially when a shake is large or consumed quickly. Milk ingredients or certain sweeteners may also be troublesome for sensitive individuals. Stop using it if symptoms persist.

Can you make a homemade alternative to gainer powder?

Yes, you can make a homemade high-energy shake with ingredients such as milk or a suitable alternative, oats, fruit, and nut butter. Blend it until smooth and have it alongside your usual meals. Unlike a packaged gainer, its ingredients and nutrition vary with your recipe.

Is gainer powder suitable for people with diabetes?

People with diabetes should ask their doctor or dietitian before using gainer powder. Its carbohydrate content can affect blood glucose, and formulations vary. A health professional can consider the specific product alongside your medication and eating plan.

Should you take gainer powder on rest days?

You can take gainer powder on rest days if it helps you meet your food intake goals. Rest days do not automatically require a shake, though; consider whether you need the extra energy that day. Keep your regular meals and training recovery in view.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026