Mass gainers are a popular supplement for those looking to bulk up and build muscle. While they can be effective in adding calories and nutrients to your diet, some people experience digestive issues when using them. To help avoid stomach discomfort and other digestive problems, here are 10 key tips:
1. Choose the Right Mass Gainer Formula
Not all mass gainers are created equal. The formula you choose can significantly affect how well your body digests the supplement. Look for products with high-quality ingredients, including complex carbohydrates, lean proteins, and healthy fats.
Cheap mass gainers often contain fillers like sugars or low-quality ingredients that can upset your stomach. Opt for formulas with minimal artificial additives and preservatives. Additionally, checking for allergenic ingredients like lactose or gluten is essential if you have sensitivities.
2. Start with a Smaller Serving Size
If you’re new to mass gainers, it’s best to start with a smaller serving. Many mass gainers come with large scoops that can pack several hundred calories in one go, which may overwhelm your digestive system if you’re not used to such a high intake.
By starting small, your body will have time to adjust to the new supplement. Gradually increasing the serving size as your digestive system becomes accustomed can help prevent bloating, gas, or nausea that often accompanies taking too much too soon.
3. Drink Plenty of Water
Mass gainers contain a high concentration of carbohydrates, proteins, and fats, all of which require adequate water for digestion and absorption. Dehydration can lead to constipation and other digestive issues when consuming dense calorie supplements.
Make sure to drink at least 8-10 glasses of water throughout the day, particularly when consuming mass gainers. This will help ensure that the nutrients are broken down properly and that your digestive system remains regular.
4. Incorporate Digestive Enzymes or Probiotics
Digestive enzymes and probiotics can be lifesavers when taking mass gainers, especially if you’re prone to digestive discomfort. Enzymes help break down proteins, fats, and carbohydrates, making it easier for your body to absorb nutrients.
Probiotics promote a healthy gut flora, which aids in digestion and reduces the chances of experiencing gas, bloating, or diarrhea. You can find these in supplement form or naturally in foods like yogurt, kefir, and fermented vegetables.
5. Avoid Excessive Sugars and Artificial Additives
Some mass gainers contain high amounts of sugars and artificial sweeteners, which can cause digestive issues such as bloating and diarrhea. The excessive sugar content can also spike insulin levels and potentially cause a sugar crash later.
When choosing a mass gainer, try to avoid products with added sugars or artificial ingredients like aspartame or sucralose. Opting for a more natural formula will not only be easier on your stomach but also better for your overall health.
6. Take Mass Gainers with a Meal
Taking mass gainers on an empty stomach can sometimes lead to digestive upset. Consuming your shake with a meal or shortly after eating can help buffer your stomach and aid in the digestion process.
When taken with food, your body can process the nutrients from both the mass gainer protein powder and your meal more efficiently. This can reduce the likelihood of experiencing gas, bloating, or other stomach discomfort.
7. Space Out Your Calories Throughout the Day
Instead of consuming all your mass gainer calories in one sitting, try spacing them out across multiple meals. Taking in too many calories at once can overwhelm your digestive system and lead to stomach discomfort.
For example, you could split your mass gainer intake into two or three smaller shakes throughout the day. This allows your body to digest the calories more effectively and reduces the risk of indigestion or bloating.
8. Be Mindful of Lactose Intolerance
Many mass gainers contain whey protein, which is derived from milk. If you are lactose intolerant, consuming mass gainers with whey can lead to bloating, gas, and diarrhea due to your body’s inability to digest lactose properly.
If you suspect lactose intolerance, opt for a lactose-free mass gainer protein or one that uses alternative protein sources like pea protein, rice protein, or a whey isolate, which has most of the lactose removed.
9. Engage in Regular Physical Activity
Regular physical activity can promote healthy digestion, as it helps stimulate bowel movements and prevents constipation. It also boosts your metabolism, making it easier for your body to process the high-calorie content in mass gainers.
Including light physical activities like walking, stretching, or yoga can also relieve gas and bloating by helping your digestive system move things along. However, avoid vigorous workouts immediately after consuming a mass gainer, as this can lead to nausea or cramps.
10. Listen to Your Body
Ultimately, it’s crucial to listen to your body when using mass gainers. If you experience persistent digestive issues, such as cramps, bloating, or diarrhea, it might be a sign that the product isn’t right for you.
Pay attention to how your body reacts and make adjustments as needed. Whether it’s switching to a different mass gainer, reducing serving sizes, or seeking advice from a healthcare professional, being proactive about your digestive health can make all the difference in your muscle-building journey.
Conclusion
Mass gainers can be a helpful tool for building muscle and gaining weight, but they aren’t without potential digestive challenges. By selecting the right product, adjusting serving sizes, staying hydrated, and incorporating digestive aids like probiotics, you can avoid many common stomach issues. With these tips, you can enjoy the benefits of mass gainers while maintaining a healthy and happy digestive system