A common issue people have with mass gainer is that it makes them bloated.
In this article, we explain why mass gainer makes you bloated, whether you should stop taking mass gainer if it makes you bloated, and more!
Here’s why mass gainer makes you bloated:
Mass gainer can cause bloating due to the creatine, whey protein and artificial sweetener content of mass gainer. Creatine increases water retention, whey protein can give you gas, and artificial sweeteners can be difficult to digest. All these factors can contribute to bloating.
Which Ingredients In Mass Gainer Cause Bloating?
That majority of mass gainers out there include artificial sweeteners to improve the taste.
While there are many different types of artificial sweeteners, the 2 most common ones found in mass gainer are acesulfame k and sucralose.
But unfortunately, these artificial sweeteners are difficult to digest, which can lead to bloating.
(This also explains why pre workout causes bloating, since pre workout is also high in artificial sweeteners.)
Whey protein is typically the main ingredient in mass gainer.
Not only is it a healthy source of calories, but it helps increase protein synthesis to maximize muscle gains.
One of the most common complaints people have when taking whey protein is that it makes them feel bloated.
Usually, this means you can’t properly digest the protein which leads to gas and bloating.
(This happens more often in people with irritable bowel syndrome or lactose intolerance.)
Most mass gainer supplements include creatine as it’s been proven to help build muscle mass. It’s dirt cheap too.
But some individuals experience bloating from ingesting creatine.
Well according to research, creatine significantly increases water retention.
(In simple terms, it causes your body to hold more water, which can make you feel bloated.)
Do All Mass Gainers Cause Bloating?
It’s unlikely that all mass gainers will make you bloated.
Firstly, we’re all biologically unique and our bodies process ingredients differently.
So while Mass Gainer A may make you bloated, it may be fine for me.
And likewise, while Mass Gainer B may make me bloated, it may be fine for you.
Also, some mass gainers out there exclude creatine, whey protein and artificial sweeteners.
Since these are the ingredients which can lead to bloating, mass gainers without them should be much more friendly on your stomach.
Does Taking Too Much Mass Gainer Make You Bloated?
The more mass gainer you take, the more likely you are to be bloated.
Well, the more mass gainer you consume, the more creatine, whey protein and artificial sweeteners you consume.
Since these are the ingredients which cause bloating, consuming more of them will increase the chances of you becoming bloated.
Should You Stop Taking Mass Gainer If It Causes Bloating?
You may be thinking:
What’s the fuss about if all I feel is a little bloated?
Well unfortunately, repeatedly consuming ingredients that your stomach doesn’t tolerate very well can result in inflammation, which can damage the intestinal wall.
As a result, it’s a good idea to stop taking your current mass gainer if it makes you bloated.
How To Reduce Bloating After Taking Mass Gainer
Take Digestive Enzymes
As touched upon earlier, artificial sweeteners can lead to bloating as they’re hard to digest.
Well, the good news is there’s a type of supplement called digestive enzymes, which are awesome for improving digestion.
They’re relatively inexpensive too, so it’s definitely something you should consider.
Probiotics are the healthy bacteria that occupy your gut.
While probiotics are naturally found in many foods, such as yoghurt and cheese, you can also take them in supplement form.
Interestingly, research shows that probiotics may be effective for reducing abdominal bloating.
Avoid Chewing Gum
Chewing gum can worsen bloating for 2 reasons.
First, chewing gum is typically high in artificial sweeteners.
Also, when you chew gum, you’re more likely to swallow gas from the air.
And when this gas enters your stomach, it can aggravate your bloating.
Wrapping up, the creatine, whey protein, and artificial sweeteners found in mass gainer can cause bloating.
And if you do experience bloating from mass gainer, then you should swap it for a mass gainer which is free from these ingredients to see if that helps.
Well, that’s all I have for this article folks.
I hope I’ve answered all your queries regarding mass gainer and bloating, but if not, please fire them in the comments section below.
I’ve been in the fitness and strength training industry for nearly a decade. In that time, I’ve gained 30 pounds of muscle, written hundreds of articles, and reviewed dozens of fitness supplements. As for my educational background, I’m a currently studying for my Active IQ Level 3 Diploma in Personal Training.