There are two opposing camps around the gainer: some consider it a must-have "starter kit" for a beginner, others consider it a dangerous "chemistry" that only makes the stomach and pimples grow. Both positions are far from science. The editors have broken down seven of the most common myths and explain what is actually known about these high-calorie mixes.
Myth 1: a gainer is a "chemical" or hormonal drug
The oldest and most persistent myth links any sports nutrition with anabolic steroids. In fact, the gainer consists of the same ingredients as regular food: starch, maltodextrin, sugars, milk or vegetable proteins, and sometimes vegetable oils. There are no hormones in the legal product.
Maltodextrin, which often scares buyers with its name, is a product of partial cleavage of starch, essentially a glucose chain. It is used in baby food, sports drinks and many common products. Whey protein is a byproduct of cheese production.
At the same time, the myth has a real basis in another plane: quality. Research by Geyer et al. (2004) found that some supplements in different countries contained undeclared prohormones. The problem here is not in the gainer as a category, but in unscrupulous manufacturers and pollution in production.
Therefore, the correct question is not "whether a gainer is chemistry", but "can you trust a specific product". Independent certification, a transparent composition and a well-known manufacturer reduce the risk, which is also stated in the consensus of the International Olympic Committee on supplements.
Myth 2: gainer muscles grow even without training
Gainer does not have its own anabolic effect. It is a source of calories and protein, and the body disposes of them in the same way as calories from porridge or pasta. Without a mechanical stimulus - strength training - excess energy is mainly deposited in adipose tissue.
A meta-analysis by Morton et al. (2018), who combined dozens of randomized studies, showed that protein supplements enhance muscle mass gains precisely in combination with weight training, and the effect plateaus at approximately 1.6 g of protein per kilogram of body weight per day. Such an effect was not observed without training.
Therefore, the gainer is only one of the tools that helps to close the energy need. If the total caloric content of the diet is already sufficient, an additional portion of the mixture will not accelerate muscle growth, but will only increase the surplus.
Practical summary: first the training program and sufficient protein, then the caloric assessment. A gainer is appropriate when you train regularly, but the weight stays in place, because it is not possible to gain the necessary calories with ordinary food.
Myth 3: gainer gives only fat
The opposite extreme claims that the gainer supposedly "turns into fat" under any conditions. This is also a simplification. Fat accumulates when the caloric content of the diet significantly exceeds the expenditure, regardless of where these calories come from - from gainers, pizza or nuts.
Review by Slater et al. (2019) shows that a moderate energy surplus is desirable for muscle growth, and too much of a surplus increases the proportion of growth attributable to fat. The problem arises when a person adds 1000 kcal gainer to an already sufficient diet.
Iraki et al. (2019) in the recommendations for bodybuilders in the off-season suggest focusing on slow body weight gain, approximately at the level of 0.25–0.5% of mass per week, and adjusting caloric intake depending on the dynamics. This approach is equally applicable to gainer and regular food.
The conclusion is simple: the gainer is not "fattier" than other calories, but it is easy to overeat, because the liquid is not very filling. Monitor your weight and waistline each week and reduce your serving size if you're gaining too fast.
Myth 4: gainer must be drunk in the "carbohydrate window"
For years, the idea of an "anabolic window" of 30-60 minutes post-workout dictated when to drink a weight gainer. It was believed that by missing this window, a person "loses" the results. Modern data do not confirm this harsh picture.
An analysis by Aragon and Schoenfeld (2013) showed that for strength training, the total daily amount of protein and calories is much more important than the exact time of intake. If a person has eaten a few hours before training, rushing with a cocktail after it does not change much.
Another situation is endurance sports with several training sessions per day. This is where rapid glycogen replenishment really matters, and the ACSM and Academy of Nutrition and Dietetics position (Thomas et al., 2016) recommends carbohydrates in the first hours of recovery if there is little time left before the next exercise.
For most people who train for health and fitness, a gainer can be consumed when it is convenient: between meals, after a workout, or as part of breakfast. The main thing is that it closes the daily deficit, and not creates a surplus.
| Statement | Status | Editorial comment |
|---|---|---|
| Gainer contains hormones | Myth | A legal product consists of food ingredients; the risk is only pollution |
| Mass grows without training | Myth | Without a force stimulus, the excess energy mostly goes to fat |
| Gainer gives only fat | Partly a myth | Fat accumulates with an excessive surplus, and not from the product itself |
| Mandatory "anabolic window" | Exaggeration | The daily amount is more important; the exception is several training sessions per day |
| Harms the kidneys of healthy people | Not confirmed | Restrictions apply to people with kidney disease |
| Can replace food | Myth | Lacks the fiber and micronutrients of whole foods |
Myths 5-7: Kidneys, acne and meal replacement
The myth that the gainer "sits on the kidneys" comes from a general fear of high-protein diets. In healthy individuals, moderately high protein intake is not associated with kidney damage, as indicated by the ISSN Position Paper on Protein (Jäger et al., 2017). At the same time, people with chronic kidney disease should discuss any increase in protein load with a nephrologist.
The connection of gainer with acne is partially justified, but not as straightforward as it is believed. Observational studies have linked acne to a diet with a high glycemic load and high consumption of dairy products. A gainer based on maltodextrin and serum concentrate combines both factors, so in susceptible people it can increase rashes.
The last common myth is that gainer can completely replace regular food. Technically, it has carbohydrates, protein, and often vitamins, but lacks fiber, various fatty acids, polyphenols, and other substances from whole foods. Regularly replacing several meals with cocktails impoverishes the diet.
Therefore, a gainer is a useful auxiliary tool for a specific task, and not the basis of nutrition. Its place is to supplement the diet where regular food is objectively lacking.
- Gainer does not harm the kidneys of healthy people, but is not suitable for kidney diseases.
- People prone to acne should choose mixtures with a lower proportion of sugars.
- Do not replace more than one meal a day with a gainer without the advice of a nutritionist.
Editorial conclusion
Most of the myths about weight gainers arise from the misunderstanding that it is simply a concentrated source of calories. It does not contain hormones, does not build muscle without training and does not "turn into fat" by itself - everything determines the overall energy balance.
The real risks are related to the quality of specific products, excessive caloric content and individual conditions: diabetes, kidney disease, lactose intolerance. It is on them that you should focus your attention, and not on terrible legends.
In order to make a decision, it is useful to ask yourself simple questions: am I exercising regularly, am I really lacking in calories, and do I trust the manufacturer. If the answers are yes, the gainer can be a convenient assistant.
Read more about the choice of product and restrictions in our materials "Gainer: forms of release and which one to choose" and "Who should not take Gainer", as well as in the review about whey protein.
References
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376â384.
- Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. 2013;10(1):5.
- Slater GJ, Dieter BP, Marsh DJ, et al. Is an energy surplus required to maximize skeletal muscle hypertrophy associated with resistance training? Front Nutr. 2019;6:131.
- Iraki J, Fitschen P, Espinar S, Helms E. Nutrition recommendations for bodybuilders in the off-season: a narrative review. Sports (Basel). 2019;7(7):154.
- Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and athletic performance. Med Sci Sports Exerc. 2016;48(3):543â568.
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Geyer H, Parr MK, Mareck U, et al. Analysis of non-hormonal nutritional supplements for anabolic-androgenic steroids â results of an international study. Int J Sports Med. 2004;25(2):124â129.
- Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med. 2018;52(7):439â455.
