Shoveling plants down your mouth but not gaining any weight? Eating enough food to support muscle growth on a vegan diet can be, well, let's face it:
Now there's one truly awesome 'hack' that allows you to add easy-to-consume calories and that is drinking instead of chewing your calories.
And in today's post we will take a look at how to create your own highly effective vegan mass gainer. If you are looking for the convenience of a plant based weight gainer powder, I've compiled a brief roundup with the best options.
Top 5 Vegan Mass Gainer Powders (2019 Updated)
The reason why I prefer making my own vegan weight gain shake is that the majority of these products are made from stuff we don't want to put in our bodies.
Animal-derived ingredients such as whey or casein or egg protein, and also sh*tty plant-based ingredients in the form of cheap carbohydrate (sugar) powders.
While there aren't too many of them, if you do some digging there are in fact a few decent plant-based alternatives. Here are 3 of the best vegan mass gainers that I recommend if you want something convenient to help you reach your daily caloric goals:
OUR #1 RATED
OUR #2 RATED
MRM Natural Gainer
OUR #3 RATED
OUR #4 RATED
GNC Earth Genius PurEdge
OUR #5 RATED
1. IRONVEGAN Gainer (Editor's Choice)
IRONVEGAN created a true plant-based champion with this weight gainer.
Packed with 720 calories and 42 grams of protein per serving, this vegan mass gainer surely knocks off its competitors.
The superior blend of non-GMO pea protein, organic brown rice protein, whole grains and sea vegetables makes it an effective supplement to grow lean muscles and promote its fast recovery.
IRONVEGAN Gainer also provides well-balanced macros with its vegan carbohydrate blend, giving a 2.85:1 carbohydrate to protein ratio.
This vegan mass gainer is also naturally high in fiber that supports a healthy digestive system.
This is a powerful supplement that is perfect for someone who wants to bulk up in a vegan way. It's safe, effective, great-tasting, and affordable for those who want to have gains.
Per serving (2 scoops): 720 Calories / 42g protein / 120 g carbohydrates / 8 g fat
Learn more about Iron Vegan and find out why it's the best vegan mass gainer by watching this review:
2. MRM Natural Gainer
MRM Natural Gainer contains 5 strains of different probiotics, allowing you to enhance your digestive system and maximize the health benefits of any foods you consume.
It also contains BCAAs which help to grow your muscles, and 25g of vegan protein, making it one of the best protein powders for vegan bulking the healthy way.
MRM’s organic, gluten-free, and non-GMO status makes it perfect for anyone with a limited diet who wants to improve their performance in the gym.
And who doesn't want that? 🙂
Veganmass is a so-called “Powerhouse Plant Protein Blend” which claims to provide you with a whopping 40g of plant protein and 40g of carbohydrate, providing you with adequate nutrition for vegan bulking.
At 360 calories this serving, this is one of the calorific protein powders on the market, helping you to gain weight by acting as a meal replacement.
Veganmass contains no artificial colors, sweeteners, or flavors, so it’s ideal for anyone who is trying to eat a natural plant-based diet.
Now that's what a vegan bodybuilder would want, right?
4. GNC Earth Genius PurEdge Plant-Based Gainer
This is one of the highest-calorie protein powders on this list, clocking in at 570 calories per serving, making it ideal for vegan meal replacement supplements!
It also contains 50g of vegan protein per serving, with protein helping a vegan mass gainer to build their muscles naturally and healthily.
Sourced from 7 different natural plants, this powder is a strong performance booster, containing Betapower, a beetroot-derived ingredient said to enhance athleticism.
The calories and protein content found in this mass gainer is perfect to make your vegan gains come to life.
5. Nutiva Organic
Nutiva Organic is as the name suggests a 100% pure organic and vegan supplement. This vegan protein powder for weight gain is marketed as a complete source of fatty acids, amino acids, and protein.
This product is naturally extracted from hemp using a 'cold press extraction' which results in a clean protein powder.
It is full of Omega 3 and antioxidants without the use of harmful chemicals.
You can never go wrong with Nutiva Organic when you choose this supplement as your partner in gaining weight.
What I like about this vegan protein powder for weight gain is that it's got a super clean ingredient list (no filler, sweeteners or junk) with only hemp protein as the main ingredient.
Per serving (30 g) of this vegan mass gainer, you get 15 g of protein and 8 g of fiber. It's one of the obvious choice in terms of choosing the right plant-based supplement.
In summary, this vegan weight gainer would be a great choice if you also want to have enough fiber in your body. Gaining weight is as important as losing the toxins too.
How to Gain Weight as a Vegetarian?
There are many hurdles to overcome in your quest to building a great vegan physique:
Getting adequate amounts of plant protein, supplementing nutrients such as vitamin B12, progressive heavy (and smart) training, convincing friends and family that you're not dying from malnutrition, not eating too much and not eating too little...
The last bit about 'not eating too little' is something that I know many of you struggle with. If want to put on any significant amount of muscle mass, you will have to be in a caloric surplus i.e. eat more calories than you burn.
Any vegan hard gainer will have a particularly hard time with this endeavor as whole plant food as a rule of thumb aren't very calorically dense. For example: to obtain 1000 kcal from broccoli means you'd have to eat 3 kg or 7 lbs of vegetable matter - pretty rough. (1)
1000 kcal from cheese on the other hand would be about 250 grams which is a LOT less food volume.
The problem is further compounded by the fact that you are burning calories at the gym that also needs to be replenished. If you can relate to these difficulties, you can also look out for a guide that you probably will want to implement in your life.
You can also watch this video to learn more tips on how to gain weight as a vegan.
Why Do You Need a Vegan Weight Gainer?
I don't believe there are any strict definitions of what constitutes a "vegan mass gainer". So here's one that I just made up:
"A mass gainer is a high-calorie liquid which helps you put on muscle."
Getting in the calories you need (while not wanting to kill yourself because you are too full) is a hell of a lot easier by drinking calories instead of chewing them.
What are the Ingredients?
A vegan weight gainer typically takes the form of a beverage made up out of two - potentially three - key components:
Your body needs adequate protein (the basic building blocks of muscle fiber) in order to support growth and repair of new muscle tissue.
Right around 1.6-2.2 grams protein per kg body weight has been shown in studies to maximize muscle growth - and adding some extra nutrition to a vegan weight gainer can make it a lot easier hitting these targets each day. (2)
An extra boost of carbohydrate in your vegan weight gain shake provides the energy that allows for a high training intensity in the gym (which means more gains) and moreover these calories help contribute towards a caloric surplus which promotes an anabolic, or muscle-building, state.
And no don't worry, a surplus coming from carbohydrate won't automatically make you fat. This has been debunked over and over again as keto/paleo/low-carb bullsh*t. In fact, it's been shown that overfeeding with fat leads to greater body fat gain compared to overfeeding with carbs!
3. Healthy Fats
It's not uncommon to find a vegan weight gain powder with some healthy fats thrown in for good measure. A few grams of fat sprinkled in will boost total calories, and it's crucial for healthy hormonal function such as testosterone which increases rate of muscle growth.
1. When should I take mass gainer, before or after a workout?
There’s a lot of confusion around this topic. Should you take a mass gainer post workout or as a pre-workout supplement?
Although opinion is always going to be divided, most professional gainers agree that post workout is the best option. (3)
This is because your muscles are tired after a workout, so they need energy (in the form of protein isolate and friends) afterward to help repair themselves and grow bigger.
When you take your mass gainer after working out, you’re providing your muscles with everything they need to grow after their exhausting gym session!
2. Is it bad to take mass gainer before bed?
There’s a lot of scaremongering (if you can call it that) about taking mass gainers before you go to bed, as some bodybuilders think that this will make you fat.
However, taking mass gainers before bed is common practice in many fitness enthusiasts, who frequently report no adverse effects on their gains.
Nonetheless, if you’re consuming a mass gainer which is high in calories and sugars, it may be best to consume it at a more appropriate time if you can. If nothing else, it could send you on a mad sugar rush just as you’re trying to fall asleep!
3. Should You Buy One or Make One Yourself?
That’s totally up to you!
If you can find vegan mass gainer products that have everything you need in them, then you’ve just made your life a little bit easier.
If you want something a little more specific, however, then you could consider making your own.
For instance, you might want to mix creatine in there with a certain type of protein isolate, or perhaps you want a vegan mass gainer infused with rice protein and creatine due to some diet restrictions.
Below, we give you an idea for a protein shake which works as a great DIY vegan mass gainer if you don’t fancy anything on our list above!
DIY Vegan Protein Shake Recipe
Okay so you're ready to go from skinny to not-skinny and need a decent weight gainer shake to help you out on your mission. First let's look at how to make your mass gainer using a blender or any similar device.
Here's a generic recipe that will work really well:
Here are two examples of how to tailor this recipe for your needs and goals:
1) This beauty right here was made from 2 cans of black beans (drained and rinsed), 2 ripe bananas (frozen for milkshake quality), 1-2 heaped tbsp cocoa powder, about 6 pitted dates and about 1 cup of soy milk.
2) I believe this vegan weight gain powder recipe was something like 1 can white beans (drained and rinsed), 2 bananas, 200 g of frozen mango and pineapple, two tablespoons of flax seeds, two handfuls of kale and then water for desired texture.
This comes out to roughly 600 calories with 20 grams of protein or so.
With the tropical fruits, dark leafy greens and flax seeds you also get a bunch of nutrients and beneficial compounds such as omega-3's, calcium, vitamin K, lignans etc.
Our #1 Vegan Mass Gainer Is...
After sorting through the (vegan) crème de la crème of vegan mass gainer products, we’ve come to the conclusion that IRONVEGAN is the best vegan bulking product on our list. It also sounds a bit like a vegan Heavy Metal band, which is fun.
Decimating all the other high calorie protein powders, IRONVEGAN contains 720 calories and 42 grams of protein in every serving, with its blend of brown rice protein, pea protein, and many other ingredients making it the ultimate vegan mass gainer.
This affordable vegan mass gainer is a convenient addition to your diet if you’re trying to gain muscle mass and you don’t want to break the bank (or your body) to do it.
Best Vegan Mass Gainer
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