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Gainer powder mix Calories
High-calorie, carbohydrate and protein-rich sports supplement
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Gainer powder mix has 370 calories. It contains 70 g of carbs, 15 g of protein, 4 g of fat and 2 g of fiber. Its 1.2 µg of B12 covers 50% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Gainer powder mix Nutrition Facts
Selected: 100 g
370
KCAL / 100G
Carbs
70g
· 25% DV
Protein
15g
· 30% DV
Fat
4g
· 5% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 16% · Fat 10%
Gainer powder mix nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 370 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 70 g | 25% |
| Fiber | 2 g | 7% |
| Protein | 15 g | 30% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Gainer powder mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 370 kcal |
| 2 tablespoon (medium) | 30 g | 111 kcal |
| 1 slice (small) | 50 g | 185 kcal |
| 1 serving (small) | 60 g | 222 kcal |
| 100 g | 100 g | 370 kcal |
| 2 slice (medium) | 100 g | 370 kcal |
| 1 cup (medium) | 120 g | 444 kcal |
| 3 slice (large) | 150 g | 555 kcal |
| 1 serving (large) | 150 g | 555 kcal |
| 1 pack (jumbo) | 300 g | 1110 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Gainer powder mix
How do you use gainer powder mix?
Mix gainer powder mix with the liquid and serving size specified on its package, using a shaker or blender until smooth. Follow the product directions rather than guessing a scoop size, since serving instructions differ between products.
When should you take gainer powder mix?
You can take gainer powder mix between meals or after a workout, whichever fits your routine. There is no required post-workout window; its practical purpose is to help add energy and protein when regular meals do not provide enough.
Does gainer powder mix make you gain weight?
Yes, gainer powder mix can contribute to weight gain because it adds energy to your daily intake. It is most useful when that addition helps you consistently eat more than you expend; it will not cause weight gain automatically.
Should you mix gainer powder mix with milk or water?
Either works: water makes gainer powder mix lighter, while milk gives it a creamier texture and adds more energy and protein. Choose the liquid that suits your taste and digestion, and include it when considering the drink’s overall nutrition.
What is the difference between gainer powder mix and whey protein?
Gainer powder mix provides substantial carbohydrates alongside protein, whereas whey protein is primarily a concentrated protein supplement. People often choose a gainer to add energy as well as protein, and whey when they mainly want to supplement protein intake.
Can you take gainer powder mix without working out?
Yes, you can take gainer powder mix without exercising, but it does not build muscle by itself. Extra energy without resistance training may increase body fat rather than muscle, so match its use to your activity and eating goals.
What are the side effects of gainer powder mix?
Gainer powder mix may cause bloating, gas, or stomach discomfort, especially if a large serving is difficult for you to digest. It contains dairy and soy, so avoid it if either ingredient triggers an allergy or intolerance.
Can gainer powder mix replace a meal?
Gainer powder mix can serve as a convenient snack, but it is not a good routine replacement for a balanced meal. A drink does not offer the same variety of whole foods, textures, and nutrients as a meal built from different ingredients.
Does gainer powder mix help build muscle?
Gainer powder mix can support muscle growth by making it easier to get enough energy and protein, but it cannot create muscle on its own. Progressive resistance training and recovery are also needed; without them, extra energy can add body fat.
How can you make a homemade alternative to gainer powder mix?
Blend ingredients such as milk or yogurt, oats, and fruit for a homemade drink with energy and protein. You can adjust the ingredients to your preferences, but a homemade blend will not necessarily match the nutrition or serving instructions of gainer powder mix.
Gainer powder mix Vitamins & Minerals
Vitamins
B12
1.2µg · 50% DV
B2
0.6mg · 46% DV
B1
0.5mg · 42% DV
B6
0.7mg · 41% DV
Minerals
Copper
0.2mg · 22% DV
Calcium
180mg · 18% DV
Phosphorus
120mg · 17% DV
Iodine
22µg · 15% DV
Potassium ⭐
350mg · 10% DV
Sodium
180mg · 8% DV
Gainer powder mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gainer powder mix
To burn the 370 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Gainer powder mix?
Gainer powder mix is a sports supplement designed to provide a concentrated source of carbohydrates and protein, often used by people trying to increase their calorie intake alongside training. It is usually shaken or blended with water or milk; the exact ingredients and proportions vary by product. The drink is typically sweet, with a thick, creamy texture, and may be mixed with fruit or added to oats for a more filling snack. In gyms and at home, it is commonly used between meals or after a workout when a regular meal is inconvenient. Each 100 g provides 70 g of carbohydrates and 15 g of protein. Check the serving size, since the drink can add up quickly; mixing it with water keeps it lighter.
How Nutritious Is Gainer powder mix?
Nutrient density
Medium
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
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.
Is Gainer powder mix 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 mix Contain Allergens?
Contains these allergens:
Which Diets Is Gainer powder mix 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 mix Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.1g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.