Gaining weight with mass gainer is fun – but does mass gainer make you constipated? Are you going to be holding all those gains in your gut?
Today we’re looking at why this might happen, whether it’s a real risk, and what you can do to reduce the risks.
What’s in a Mass Gainer Supplement?
Mass gainer shakes are rich in carbohydrates and protein, which gives them a large calorie count. Some products also contain extra fats, which increase the calorie count even further – but also increase the risk of constipation.
The balance of these 3 nutrients are important, with slower digestion times reducing constipation risk while also increasing ‘heaviness’ in the digestive system.
The actual risks of constipation are relatively low and typically only affect people with more vulnerability to constipation or poorer diets.
Remember that a mass gainer isn’t real food – so you need to get your vitamins, minerals, and fiber from the other meals in the day.
This helps reduce constipation risk while also improving your health and wellbeing. This is one more reason why we recommend not relying on mass gainers alone – you need to add them to a healthy, well-rounded diet.
Does Mass Gainer Make You Constipated?
Mass gainer does not definitely make you constipated. It’s not super high in protein, fats, or fiber so you’re not likely to run into a massive digestive logjam. It’s a fast–absorbing food stuff and can be used without too much issue.
Of course, you’re also going to be combining a mass gainer powder with a liquid, you’ll get plenty of fluids into the body. The more fluids you add, the less likely you are to run into constipation under any circumstances.
The main problem with mass gainers for constipation is excessive total intake: very high calorie shakes often just have an enormous amount of bulk.
Super mass gainers – some with as many as 1300 calories “per serving”, which just ends up being a huge amount of digestible food.
This is always going to risk some ‘blockage’, whatever is in the product.
Who is at Risk with Mass Gainers?
Mass gainers aren’t directly causing constipation for most people. They do have the risk of constipation in people who aren’t getting enough fiber, or who have a poor response to large doses of carbohydrate – but those people are at-risk for just about any food.
Proper use of mass gainer – i.e. a moderate calorie mass gainer being used in 1-2 shakes per day – isn’t going to cause constipation all by itself.
If you’re already prone to constipation, or you have a diet that is severely lacking in important nutrients like vitamins, minerals, and fiber, then you may experience constipation.
Remember that this is not the fault of the mass gainer itself, in most cases, and will require a broader fix like changing your diet.
Preventing Mass Gainer Constipation
If you’re prone to constipation or you’ve had bad experiences with mass gainer in the past, consider looking for a product that has a lower calorie content (i.e. 500-700 per serving) and a good mixture of protein, carbs, and micronutrients.
These kinds of products have far less constipation risk than much larger ones.
For example, I once used Mutant Mass Gainer – a super mass gainer – and experienced some digestive discomfort. On the other hand, Optimum Nutrition Pro Gainer – around half the calories – was no problem.
There’s a lot of variety on the market and you want to make sure that you’re getting the right choice. Start smaller and with a higher protein ratio, and see how you respond!
Does Mass Gainer Make You Constipated? Mass gainer supplements don’t cause constipation, but some people may experience constipation when using them. This depends on personal risk factors, the rest of your diet, and which mass gainer you’re using – as well as the serving size.
One of the downsides of super mass gainers is that they do have increased risk of constipation and digestive distress.
These are the main things you need to watch out for – and the most important change you can make to save yourself the constipation risk.
When using mass gainers:
- Start small with a leaner, moderate calorie shake
- Make sure you’re using plenty of fluid to reduce thickness
- Prioritize vitamin, mineral, and fiber intake in the rest of your diet
- Don’t rely too heavily on mass gainer shakes
- Here’s the best way to take mass gainers.
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- Can Mass Gainer Cause Acne?
Rohan Arora is a Certified Personal Trainer and Sports Nutritionist and has been actively involved in sports and fitness for over 8 years. He now leads the team of fitness specialists and personal trainers who help people around the world with personalized workout and nutrition plans, along with providing the right information on sports supplements.