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Gainer (mixed with water) Calories
High-calorie, carbohydrate and protein source, sports nutrition
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Gainer (mixed with water) has 380 calories. It contains 70 g of carbs, 18 g of protein, 4 g of fat and 2 g of fiber. Its 0.8 mg of B2 covers 62% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Gainer (mixed with water) Nutrition Facts
Selected: 100 g
380
KCAL / 100G
Carbs
70g
· 25% DV
Protein
18g
· 36% 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 72% · Protein 19% · Fat 9%
Gainer (mixed with water) nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 380 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 | 18 g | 36% |
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 (mixed with water)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 380 kcal |
| 1 slice (thin) | 40 g | 152 kcal |
| 1 serving (small) | 50 g | 190 kcal |
| 1 piece (small) | 60 g | 228 kcal |
| 100 g | 100 g | 380 kcal |
| 1 cup (medium) | 120 g | 456 kcal |
| 1 serving (large) | 150 g | 570 kcal |
| 2 serving (double) | 200 g | 760 kcal |
| 1 pack (jumbo) | 300 g | 1140 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Gainer (mixed with water)
What is a gainer?
A gainer is a processed sports-nutrition powder designed to provide carbohydrates and protein. Mixed with water, it becomes a shake that can add to your usual food intake; it is not a complete meal or a shortcut to building muscle.
How do you mix a gainer with water?
Follow the serving and liquid directions on the gainer’s package, add the powder to water, and shake until smooth. Adding the powder to the liquid can help prevent clumps. Drink the prepared shake promptly rather than leaving it out.
Is a gainer better with water or milk?
A gainer can be mixed with either water or milk. Water gives it a lighter consistency, while milk changes the taste and makes the drink richer. If you use milk, account for its added nutrients and avoid it if you have a milk allergy.
When should you take a gainer?
There is no required time to take a gainer. You can have it after training or between meals when it fits your routine and you want to add it to your usual intake. Before exercise, allow enough time to see how the drink feels in your stomach.
Can a gainer help you gain weight?
Yes, a gainer can support weight gain when it adds to your usual food intake over time. It does not guarantee a particular result, and taking it in place of other food may not increase your overall intake. Follow the package directions for serving size.
Does a gainer build muscle?
A gainer does not build muscle on its own. Its protein and carbohydrates can help you meet nutrition needs, but muscle growth also requires progressive resistance training and adequate recovery. Treat the shake as a supplement to meals, not a replacement for training.
Can you use a gainer as a meal replacement?
A gainer is not a complete meal replacement. Although it supplies protein and carbohydrates, a shake alone does not offer the variety of foods found in a balanced meal. Use it as a convenient addition to meals rather than relying on it for your main food choices.
Can a gainer cause bloating or stomach problems?
Yes, a gainer can cause bloating, gas, or other digestive discomfort for some people, especially in a large serving. The powder contains dairy and soy allergens, so avoid it if you are allergic to either; ask a healthcare professional about using it with diabetes.
Can you take a gainer on rest days?
Yes, you can take a gainer on rest days if it helps meet your nutrition needs. Training is not required for the drink to be consumed, but there is no reason to add it automatically if it does not fit your usual intake.
How long does a gainer mixed with water last?
A gainer mixed with water is best consumed soon after preparation. Do not leave it at room temperature for a long period. If you need to prepare it in advance, refrigerate it in a sealed container and follow the storage directions on the package.
Gainer (mixed with water) Vitamins & Minerals
Vitamins
B2
0.8mg · 62% DV
Biotin
18µg · 60% DV
B1
0.7mg · 58% DV
B3
8mg · 50% DV
Minerals
Copper
0.3mg · 33% DV
Iodine
40µg · 27% DV
Phosphorus
160mg · 23% DV
Selenium
12µg · 22% DV
Potassium ⭐
350mg · 10% DV
Sodium
180mg · 8% DV
Gainer (mixed with water) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gainer (mixed with water)
To burn the 380 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 (mixed with water)?
Gainer mixed with water is a powdered sports-nutrition drink, made by stirring or shaking the powder into water. It is designed to provide substantial carbohydrate and protein, though the flavour and exact formulation vary by product.
Prepared with water, it is generally less creamy than a milk-based shake and is often sweet. People commonly drink it after training or between meals; a shaker bottle makes it convenient on the go. Each 100 g provides 70 g of carbohydrate and 18 g of protein. Adjust the portion to suit your energy needs, and add the powder gradually to water while shaking to help prevent clumps.
How Nutritious Is Gainer (mixed with water)?
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 (mixed with water) 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 (mixed with water) Contain Allergens?
Contains these allergens:
Which Diets Is Gainer (mixed with water) 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 (mixed with water) Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.1g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.