bodybuilding

5 Mass Gainer Side Effects You Should Be Wary Of

Unhealthy Weight Gain
Increases The Risk Of Diabetes
Issues With Digestion
Liver Damage
Kidney Damage
Conclusion

A mass gainer is a nutritional supplement that is designed to gradually increase the muscle mass count in your body by supplying it with the required amounts of essential food groups such as lean proteins, healthy carbohydrates, and fats. It is primarily available in the form of a powder and works by increasing the caloric intake of the body to the point that you begin putting on extra weight. A lot of medical practitioners recommend consuming mass gainer in combination with a healthy balanced diet and a fixed exercise regimen in order to get the maximum amount of health benefits and to avoid any mass gainer side effects.

What we need to keep in mind, however, is that these supplements are not manufactured for the purpose of bridging your nutritional gap by providing essential macronutrients, they are simply a source of meeting more than the required amount of calories that will help you put on some weight. Consuming them in excess can lead to a lot of mass gainer side effects that can manifest into serious health complications. 


Given below are a few mass gainer side effects that you can experience by consuming excess mass gainers:

1. Unhealthy Weight Gain

One of the most problematic things about mass gainers that can lead to mass gainer side effects is their sugar content. A lot of companies incorporate a lot of sugar into their product as a cost-cutting way of introducing weight gaining properties into their supplement, as well as enhancing the flavour profile of the product. 

The issue with this is the fact that sugars can be an excessive source of calories and carbs, leading to mass gainer side effects such as the storing of fat and causing random spikes in the insulin levels of the body. A lot of manufacturers also try to trick you into thinking their supplements are free from sugars by listing added sugar under different names such as maltodextrin or corn syrup. 

These substituted sugar components can lead to further mass gainer side effects such as fluctuations in blood pressure, unhealthy weight gain, and increasing LDL cholesterol levels. 

2. Increases The Risk Of Diabetes

The extremely high sugar content found in most gainers can not only lead to unhealthy weight gain but also lead to other side effects of gainer such as increasing your risk of developing type 2 diabetes. This is primarily because obesity and cholesterol have been identified as two of the most prominent markers for diabetes. 

Other side effects of gainer include interfering with the regulation of glucose levels in the body, which can cause a drop in your energy levels throughout the day. In case you want to still consume mass gainer supplements without being at too much of a risk for the side effects of gainer, you need to make sure that you pick a product that incorporates the perfect ratio of macronutrients such as lean proteins, complex carbs, and healthy fats. 

A good habit to develop would be to check the back of your product label for any ingredients that you do not recognise and googling them to find out what effect they may have on your body. 

3. Issues With Digestion

Excessive consumption of mass gainer supplements can often lead to weight gainer side effects such as cramps and bloating. One of the primary reasons as to why this happens is because your body is not accustomed to consuming so many calories, mostly sugar in a single go. 

This can interfere with the absorption of nutrients, especially in the small intestine. These particular weight gainer side effects are more exaggerated in the case of people who have been diagnosed with lactose intolerance since most mass gainers have been formulated using milk sources. 

This can lead to serious weight gainer side effects such as flatulence, diarrhoea and constipation. In case you have been diagnosed with lactose intolerance, you can try swapping out casein-based mass gainer supplements for some supplements that are completely dairy-free and derived from plant-based sources such as rice, hemp, pea and soy protein. 

4. Liver Damage

Mass gainers are infused with a fair amount of protein as well in order to boost their weight enhancing properties. Consuming excessive mass gainers can also increase the concentration of protein in your body to the point that it cannot be processed properly by the liver. 

Exceeding the recommended daily allowance of protein can cause gainer side effects such as hindering the absorption of nutrients and interfering with the metabolic activity of the body. The presence of excessive creatine in these mass gainer supplements can also lead to gainer side effects such as excessive dehydration. 

The reduced amount of water in the body causes an increased amount of friction among internal organs, especially the liver. One of the most important things to keep in mind while supplementing your diet with mass gainer supplements is to drink enough water to avoid gainer side effects caused by creatine. 

5. Kidney Damage

Nutritional supplements such as weight gainers can have a deteriorating effect on your health when consumed in excess, especially ones that have been incorporated with too much protein. This can lead to mass gainer effects such as the formation of kidney stones within the body. 

In case you still need to consume mass gainers, you can make sure to avoid these mass gainer effects by including a lot of fibre rich foods in your diet and drinking a lot of water. Mass gainers also have a lot of caffeine which can have a negative impact on your sleep by disrupting your REM cycle. 

In the long run, this can lead to the development of mass gainer effects such as insomnia or even certain mental health disorders such as anxiety or depression. 

Conclusion

The best way to avoid most of these mass gainer side effects would be to get your nutrition from natural and whole sources of foods such as fruits and vegetables. You need to include all the essential kinds of micro and macronutrients as well to make sure your nutrition is balanced and healthy. Always make sure to consult with a medical health practitioner before supplementing your nutritional intake with health supplements such as mass gainers in order to avoid any potential side effects of gainer

Top 5 Benefits of Fish Oil for Muscle Builders

Does fish oil help in muscle growth? Yes, and along with proteins, you need to include this essential fatty acid in your supplement stack, as it is loaded with nutrients. 

While athletes, bodybuilders and fitness fanatics can’t afford to ignore proteins, the same emotions do not echo for fish oil. Without a doubt, your regular whey protein shakes along with its basic constituents, amino acids help in repairing and resynthesizing new and strong muscle fibres along with preventing degradation of muscle tissue. However, consuming fish oil or omega-3 fatty acids along with those supplements is great for muscle building. These fish oil supplements are a good source of fats and help in improving the anabolic effects of exercise.

What Are Fish Oils or Omega-3 Supplements?

Fish oil supplements or Omega-3 is an essential fatty acid made from the tissues of fishes like cod liver, salmon, tuna, mussels, trout,  mackerel, herring,  oysters, whale blubber, crabs,  or seal blubber. These Omega-3 fatty acids contain two types of omega-3s, one is docosahexaenoic acid (DHA) and the other one is eicosapentaenoic acid (EPA).  

The Omega 3 polyunsaturated fatty acids found in omega 3 fish oil supplements help in reducing the risks related to heart problems, lowers blood pressure and also supports weight loss. Omega-3 fatty acids can only be derived from food and cannot be produced in the body automatically. The benefits of fish oil supplementation also include lean muscle gains, limber joints, reduced workout inflammation and bodybuilding. 

How & When To Take Fish Oil Bodybuilding Supplements?

The omega 3 fatty acid benefits those who want to build muscles and is into bodybuilding.  You can consume fish oil supplements in the form of pills or capsules, but as per the dosage prescribed by your physician. You can take fish oil before or after a workout or anytime during the day. You can consume  2,000–3,000 mg per day of EPA and DHA and therefore the perfect fish oil bodybuilding dosage would be 1 or 2 capsules per day. The MuscleBlaze fish oil capsules contain 1000mg of omega 3, which makes it one of the best fish oils for bodybuilding. 

MuscleBlaze offers one of the best fish oils for bodybuilding in India at affordable rates.  MuscleBlaze Fish Oil supplements support muscle synthesis and restrict muscle breakdown to boost muscle growth. These supplements help in increasing insulin sensitivity in your body and with an increase in insulin sensitivity your muscles consume any glucose in the blood and thereby recovers at a  faster pace. Thus, MuscleBlaze fish oil supplements are the best fish oil for bodybuilding.

1.       FISH OIL PROMOTES INSULIN SENSITIVITY

In order to understand how increased insulin sensitivity will help you build muscle, you need to endure a bit of biology lesson. Insulin is a protein that pancreas produces and releases when you eat foods, proteins, carbs or both. Unlike other proteins, insulin functions like growth or anabolic hormone. From pancreas, insulin travels to muscle cells. Muscle cells are lined with insulin receptors and once insulin docks in these receptors it signals the muscle cells to open up to absorb the extra glucose idling in the blood to synthesize muscles and improved insulin sensitivity helps muscle cells respond quickly to the insulin trigger.

Evidence: In a meta-analysis report Howard scientist, Jason Wu has reported in the Journal of Clinical Endocrinology and Metabolism that taking fish oil supplements significantly increased adiponectin levels by 0.37 mcg/mL(P=0.02). Adiponectin is a known marker for insulin sensitivity and has been associated to lower type 2 diabetes and heart disease risk in previous studies.

2.       FISH OIL KEEPS JOINTS FLEXIBLE

Bodybuilding is all about lifting heavy and it’s the joints that bear the brunt. Ask a bodybuilder about achy joints and you are likely to be handed a list of those that he has nursed in his years of weight lifting. Researchers headed by a scientist from Ohio State University (Columbus) have discovered that heavy loading causes the breakdown of cartilage. Fish oil benefits in bodybuilding, as the training regimen affects their joints and you need fish oil for flexible and limber joints.

Evidence: Several scientific studies go on to prove that EPA and DHA decrease inflammation and arrest progression of osteoarthritis.  In a study group of 293 adults without clinical osteoarthritis, some with and without knee pain, higher intake of omega-3 fatty acids helped decrease the risk of bone marrow lesions.

3.       FISH OIL INCREASES MUSCLE STRENGTH AND PHYSICAL PERFORMANCE

Together with strength training, fish oil supplementation seems to benefit muscle strength and size. Research studies have found that fish oil for gym significantly improves muscle activation and functional capacity.

Evidence: 3,000 adults (aged 59 to 73 years) revealed that consumption of fatty fish (rich in EPA and DHA) was strongly associated with grip strength measured by a handheld device. An increase in grip strength of 0.43 kg in men and 0.48 kg in women was observed for each additional portion of fatty fish consumed per week

4.         FISH OIL NEGATES EFFECTS OF INTENSE TRAINING SESSIONS

Moderate exercise enhances immunity, lowers mortality but athletes and bodybuilders over-train themselves. Prolonged and intense exercise generates free radicals that can damage cells. Omega-3 fatty acid in fish oil can help modify blood antioxidant status after exercise and therefore protect exercise-induced induced free radical damage.

Evidence: A six-week double-blind, randomized, placebo-controlled supplementation trial revealed that fish oil supplementation reduced selected markers of oxidative stress after a single bout of eccentric knee contractions.

5.         LOSE FAT WITH FISH OIL

For muscle building aspirants, building muscle is as important as losing body fat to get those defined abs and here fish oil supplementation can help. Fish oil decreases cortisol, a stress hormone linked to fat gain and this casts a positive effect on fat loss.

Evidence: In a study published in International Journal of Obesity on 324 young overweight men it was found that the inclusion of either fatty fish or fish oil as part of an energy-restricted diet resulted in 1 kg more weight loss after 4 weeks, than did a similar diet without seafood or supplement of marine origin.

Additionally, fish oil supplementation helps in boosting immunity, benefits cardiovascular function and delays the onset of muscle soreness after a strenuous workout.  So, if you are thinking of consuming fish oil for muscle growth and bodybuilding then it is time to include MuscleBlaze Fish Oil in your supplement stack to maximize benefits from your workouts and protein shakes.

5 BedTime Meals for Building Muscles

Do you avoid bedtime snacks with an objective of preserving your hard-earned muscle gains? If your answer is yes, you are making a mistake, because you are losing on an opportunity to build muscles. Explore more about the potential of foods in your muscle-building journey:

  1. The need for bedtime foods
  2. How bedtime foods help you grow
  3. What foods to eat before bedtime

Your muscle-building effort should not end with dinner, particularly for those who are struggling to pack on mass. Know about the best foods to eat before bed and you will be inching closer to your muscle-building goals.

Refreshing your muscle-building lesson, workouts injure your muscle tissues. Whey protein, the perfect post-workout snack rushes muscle-building amino acids to the muscle tissues and triggers the process of building bigger and stronger muscles.

So far so good, but by avoiding slow-digesting protein-rich bedtime snacks you are missing out on a crucial muscle-building opportunity.

High-protein foods are ideal foods before bedtime because they keep you full for a longer duration and increase the calorie spend, according to a study published in the December 2009 issue of “The Journal of Nutrition.”

If the fear of fat looms on your mind, you need to know that these foods are not dense meals, rather protein-rich snacks to ward off catabolism.

HOW BEDTIME SNACKS HELP YOU GROW

You must have heard that maximum muscle gains happen not inside the gym but outside of it. Let’s explain how.

1.   7 to 8 hours of quality sleep is essential to allow your body to recover from workout strains. Coincidentally, this is the time when the maximum surge of growth hormones take place.

2.   Depriving your body of muscle-building essential amino acids is a sure shot way to set your body on catabolism route, as your body will steal amino acids from your hard-earned muscles, to convert to glucose to fuel your brain and gut.

3.   Additionally, research studies have found that even after a single bout of resistance training in healthy males, muscle protein synthesis in biceps remained elevated for up to 24 hours post-exercise.

4.   Noshing on slow-digesting protein-rich snacks, like cottage cheese and a casein shake, right before bedtime along with healthy fats enables the muscles to tap into nutrients to get bigger and stronger. With the trickling of proteins in your muscle fibers throughout the night, your muscles will not get in a catabolic mode when you wake up.

Ideally, your bedtime snack should consist of slow-digesting proteins with a liberal helping of good fats to slow digestion of protein for longer nourishment of muscles.

WHAT TO EAT BEFORE BED TO BUILD MUSCLE

Eating protein-rich foods right before you go to sleep helps repair and build muscle tissues after exercise, according to a study published in August 2012 in Medicine and Science in Sports and Exercise.

1.        Low fat cottage cheese

Cottage cheese is a high casein food, rich in slow-digesting proteins that spare breakdown of your muscle proteins during the night and boosts new muscle synthesis. A cup of cottage cheese will give you 11 to 12 g of protein to build more muscle mass.

Add almonds to the cottage cheese to get important nutrients, like (proteins, monounsaturated fats and omega-3 fatty acids) but also provide satiety and slow the digestion of proteins, thereby, supplying proteins to your body over a longer period of time.

1 cup of low-fat cottage cheese with 1 ounce (28.3 g) of almonds provides 327 calories, 34 g of proteins, 11 g of carbohydrates and 16 g of fat.

2.       Casein shake

Derived from cow’s milk just like whey, casein, the curdled residue of cheese making process forms 80 percent of the milk. Casein is a slow-digesting protein. It creates a gel in the stomach that leads to a release of amino acids into the bloodstream over up to 7 hours, just right to nourish your muscle fibers, when you sleep. The slow-digesting nature of casein doesn’t make it a good choice in muscle protein synthesis, but it prevents muscle breakdown. To grow bigger and stronger, you need to prevent muscle breakdown and a casein shake prior to bed serves the purpose. Get MuscleBlaze Micellar Casein Shake to preserve your hard-earned muscles.

3.         Yoghurt

Homemade yoghurt is a probiotic, calcium and protein-rich snack. The protein found in yoghurt acts as the building block for building lean muscles. Consuming a cup of yoghurt before bed offers 11g of protein for nighttime muscle preservation.

4.      Grilled fish

Fish is a perfect pre-bed food source because it’s high in protein content and contains healthy omega fats. Have it an hour before going to bed and your muscles will thank you.

5.        Peanut butter

A tablespoon of peanut butter, with yoghurt and flaxseeds is just right to provide you continued nourishment during night time. When you team peanut butter with yoghurt, you get a generous dose of protein along with good quality fats. Flaxseeds on the side provide polyunsaturated fat.

Now that you know what to eat before bedtime to build your muscles, you should quit your fears and choose the right bedtime foods. The result will show in bigger and stronger muscles.