Is Maltodextrin in Mass Gainers Bad for You

I agree with Dave. Beans are underrated for bulking. They're cheap as chips and easy to meal prep in a slow cooker.

I have been looking at the ingredients list on my mass gainer and the first ingredient is maltodextrin. I have heard that this is basically just sugar and can cause massive insulin spikes. Is this something I should be avoided for a healthy bulk?

I am worried about developing insulin resistance if I am drinking this every day for months. I use it because it is an easy 1200 calories, but maybe I am doing more harm than good. I have noticed that I get a massive energy crash about an hour after drinking it.

Are there any mass gainers that use better carb sources like oats or sweet potato powder? Or should I just stick to real food? I would love to hear your thoughts on the safety and effectiveness of maltodextrin for long term muscle building.

Maltodextrin is basically just fancy sugar with a higher glycemic index than table sugar. It is used because it's cheap and it doesn't taste overly sweet, allowing them to pack 1,000 calories into a shake. Is it "bad"? Not necessarily for gains, but it's definitely not a health food.

I call it "diabetes in a tub." If you're using it post-workout, that insulin spike is actually useful for recovery. But drinking that stuff as a meal replacement while sitting on your couch is a recipe for fat gain and a massive energy crash.

I agree with TXguy. The context matters. I used a gainer with malto for a while and I just felt bloated and lethargic all day. I switched to making my own shakes with ground-up oats and the difference in my energy levels was night and day.

The problem with malto is that it has zero micronutrients. It's empty calories. If you're a teenager with a metabolism like a furnace, you can probably get away with it. If you're over 30, you might want to look for a gainer that uses sweet potato or oat flour instead.

It absolutely wrecks my skin. Every time I try a supplement with a high maltodextrin content, I break out like a 13-year-old. It's the high glycemic load. My flatmate has the same issue.

I've heard it can also mess with your gut microbiome. Some studies suggest it thins the protective mucus layer in the gut. Not exactly what you want when you're trying to digest 4,000 calories a day.

Thanks for the replies. If I stop using the gainer, how am I supposed to hit 1,200 calories in one sitting? I can't eat that much oatmeal without feeling like I'm going to burst.

@GainsGalore Try blending a cup of oats, two tablespoons of peanut butter, a banana, and two scoops of whey. It's about 800-900 calories and uses actual food. If you need more, add some full-fat milk or a bit of honey.

Exactly. Natural peanut butter is a cheat code for bulking. 200 calories in two tablespoons and it doesn't give you that gross sugary bloat.

I actually don't think maltodextrin is as bad as people say IF you are truly a "hardgainer." If you're skinny as a rail and can't gain weight, that insulin spike is actually what you need to drive nutrients into the muscle.

Sure Mike, but you can get that same spike from a bowl of white rice or a potato without the processed chemicals. I just think we should prioritize real food whenever possible.

Does anyone know any brands that don't use it? Every one I check at the local shop has it listed as the first or second ingredient.

Look for "Real Food" gainers. There are a few Canadian and US brands now that use dehydrated sweet potato, yams, and oats. They are more expensive but much better for your digestion.

Or just buy a high-quality whey isolate and add your own carbs. It's cheaper in the long run. Buying a tub of mostly maltodextrin is basically paying 50 quid for a bag of sugar.

I tried the oat blend this morning and it was actually pretty good! A bit thicker than the gainer but I didn't have that mid-morning crash where I wanted to take a nap at my desk.

That's the lack of a sugar crash, man. Stable blood sugar is underrated for consistent training.

I will say, if you're in a pinch at the gym, a shake with malto is better than skipping a meal entirely. Just don't make it the foundation of your diet.

Agree with Mike. It's a tool, not a staple.