Mass Gainers and Their Potential Side Effects

Mass gainers are popular supplements among gym-goers and bodybuilders looking to increase muscle mass and overall weight. These high-calorie powders provide a convenient way to consume the necessary calories, protein, and nutrients for muscle growth.

However, while mass gainers are effective, it is also possible, that they come with potential side effects. This article explores these side effects to help you make an informed decision about their use.

What are Mass Gainers?

Mass gainers are supplements designed to provide a significant amount of calories, primarily from carbohydrates and protein, along with fats, vitamins, and minerals. They are intended for individuals who struggle to consume enough calories through food alone, such as those with fast metabolisms or those engaged in intense physical training.

Common ingredients in mass gainers include maltodextrin, whey protein, casein, and various micronutrients.

Digestive Issues

One of the most common side effects of mass gainers is digestive discomfort. Many users report experiencing bloating, gas, and diarrhea after consuming these supplements. These issues are often due to the high lactose content in some mass gainers, especially those based on whey protein.

Additionally, the sheer volume of calories and nutrients consumed in a single serving can overwhelm the digestive system, leading to discomfort.

Weight Gain and Fat Accumulation

While mass gainers are designed to help you gain weight, they can also lead to unwanted fat accumulation if not used properly. Consuming more calories than your body needs will inevitably result in weight gain, but not all of it will be muscle.

It is crucial to use mass gainers in conjunction with a balanced diet and a structured workout plan to ensure that the weight gained is primarily lean muscle rather than fat.

Blood Sugar Spikes

Many mass gainers contain a high amount of sugar to enhance taste and increase calorie content. This can cause significant spikes in blood sugar levels, which can be problematic, especially for individuals with insulin sensitivity or diabetes.

Pre-diabetics and diabetics (both type I and II) need to exercise caution when using mass gainers because of their relatively high carbohydrate content and its effect on blood sugar.

Kidney Stress

Excessive protein intake, which is common among users of mass gainers, can put a strain on the kidneys. This is particularly concerning for individuals with pre-existing kidney conditions. The kidneys must work harder to filter out the byproducts of protein metabolism, which can lead to kidney damage over time.

Proper hydration and moderation in protein intake are essential to mitigate this risk. It is important to note that most people are unable to absorb more than 30g of protein in a single meal.

Allergic Reactions

Mass gainers often contain common allergens such as dairy, soy, and gluten. Individuals with allergies or intolerances to these ingredients may experience adverse reactions, including hives, swelling, and digestive distress. It is crucial to read ingredient labels carefully and choose a mass gainer that suits your dietary needs and restrictions.

Nutrient Imbalance Relying too heavily on mass gainers can lead to nutrient imbalances. While these supplements provide a concentrated source of calories and protein, they may lack the variety of nutrients found in whole foods.

Over-reliance on mass gainers may result in deficiencies in essential vitamins and minerals, which can impact overall health and performance.

Artificial Additives and Preservatives

Mass gainers may contain artificial sweeteners, colours, and preservatives to improve taste and shelf life. These additives can have potential side effects, such as digestive issues, headaches, and long-term health concerns.

Opting for mass gainers with natural ingredients and minimal additives can help reduce these risks.

Hormonal Imbalances

The high calorie and protein intake associated with mass gainers can potentially impact hormonal balance. Excessive protein consumption can affect metabolic health and the body's ability to regulate hormones effectively. This can lead to issues such as insulin resistance and altered thyroid function.

Recommendations and Precautions

At Mr Supplement, feedback received about mass gainer negative side effects is uncommon, generally minor in nature, and temporary. Here are some tips for using mass gainers safely and effectively:

• Choose a high-quality mass gainer with natural ingredients and minimal additives. Some top-selling high-quality mass gainers in Australia include Optimum Nutrition Serious Mass, Maxs Supersize Ultra, and Elemental Nutrition Anabolic Mass.
• Use mass gainers to supplement a balanced diet, not as a replacement for whole foods.
• Monitor your calorie intake to ensure you are not consuming more than you need.
• Stay hydrated to support kidney function.
• Consider taking large recommended servings in smaller, evenly spaced intervals to ease digestion.
• Combine mass gainers with other muscle-building supplements, such as creatine, amino acids, or natural testosterone boosters.
• Consult with a healthcare provider before starting any new supplement regimen, especially if you have pre-existing health conditions.

Conclusion

Mass gainers can be a useful tool for individuals looking to increase their muscle mass and overall weight. However, it is important to be aware of the potential side effects and use these supplements responsibly. By understanding the risks and taking appropriate precautions, you can make the most of mass gainers while minimizing any negative impact on your health.

References

• Digestive Issues: Slavin, J. L. (2013). "Fiber and Prebiotics: Mechanisms and Health Benefits". Nutrients, 5(4), 1417-1435. doi:10.3390/nu5041417. This study discusses how high intake of certain carbohydrates can cause digestive issues like bloating and gas.
• Weight Gain and Fat Accumulation: Bray, G. A., Smith, S. R., de Jonge, L., Xie, H., Rood, J., Martin, C. K., ... & Redman, L. M. (2012). "Effect of diet composition on energy expenditure during weight loss maintenance: A controlled feeding study". The American Journal of Clinical Nutrition, 95(4), 614-625. doi:10.3945/ajcn.111.026682. This paper explores how different diet compositions affect weight gain and fat accumulation.
• Blood Sugar Spikes: Sievenpiper, J. L., de Souza, R. J., Mirrahimi, A., Yu, M. E., Carleton, A. J., Beyene, J., ... & Jenkins, D. J. (2012). "Effect of fructose on body weight in controlled feeding trials: a systematic review and meta-analysis". Annals of Internal Medicine, 156(4), 291-304. doi:10.7326/0003-4819-156-4-201202210-00007. This study reviews the effects of high sugar intake on blood sugar levels and weight gain.
• Kidney Stress: Martin, W. F., Armstrong, L. E., & Rodriguez, N. R. (2005). "Dietary protein intake and renal function". Nutrition & Metabolism, 2, 25. doi:10.1186/1743-7075-2-25. This research examines the impact of high protein intake on kidney function.
• Allergic Reactions: Sicherer, S. H., & Sampson, H. A. (2014). "Food allergy: Epidemiology, pathogenesis, diagnosis, and treatment". The Journal of Allergy and Clinical Immunology, 133(2), 291-307. doi:10.1016/j.jaci.2013.11.020. This article provides information on common food allergens and their effects on individuals with allergies.