Obesity is a significant problem in Western countries. As a result many individuals are trying to lose weight. For these people eating high quality foods is paramount to achieving their goals. In contrast, another group of individuals, although smaller in number, are trying to gain weight. Although the aims of the two groups seem dissimilar, in reality they are not. Both groups are trying to improve their body composition, by increasing lean mass and decreasing body fat. Those trying to gain weight might turn to resistance training to achieve their benefit, and along with this energy and protein intakes are usually recommended to increase. To satisfy the requirement for increased energy and protein, many individuals turn to the use of commercially available weight gainers. Weight gainers are a group of supplements aimed specifically at those undertaking programmes of resistance training and they generally supply both protein and carbohydrate, as well as some micronutrients, all in powdered form.
The nutrition of weight gainers is interesting, and so an analysis of their content is worthy of discussion. The protein content of such formulas is generally high, and some may contain high quality proteins such as whey protein. However, generally most formulas contain other proteins of lower quality, perhaps casein, pea or soy proteins. As a source of additional protein even the lower quality proteins will likely satisfy the nitrogen needs of those undergoing resistance training. In addition, the micronutrients present in the formulas are generally helpful and probably provide undernourished individuals with important sources of some essential nutrients, although they may be cheap forms of vitamins and minerals that are not readily absorbed. However, the carbohydrate content of many weight gainers is more interesting nutritionally as, based on evidence in the literature, there is some controversy as to the benefit it provides. This relates to the detrimental effects of carbohydrates that are consumed without adequate fibre.
The carbohydrate content of weight gainers varies depending on the quality of the product, but generally they will be either simple sugars or manufactured polysaccharides of varying lengths, the latter often referred to as maltodextrins. The consumption of sugars, particularly sucrose and fructose should be discouraged and any products that supply their carbohydrate in this form should be instantly disregarded, unless they are to be used solely as post workout nutrition. This relates to the requirement for sugars following a workout, and a window of opportunity exists following a workout when sugars can actually be beneficial. However, if the product is to be used at other times, then any simple sugar containing formula may well cause weight gain, but it is likely that this weight will include mainly body fat due to the insulin desensitising effects of fructose. The drinking of weight gain formulas containing sucrose or fructose, if the concentration was high, would be similar to the consumption of fruit juice or soft drinks.
The presence of maltodextrins complicates recommendations somewhat as maltodextrins are a homogeneous group of molecules. Maltodextrins are manufactured synthetically through the partial hydrolysis of starch, and they consist of glucose units of varying chain length. They are then freeze dried and sold as powders to food manufacturers. Many claim that because maltodextrins are not sugars (technically a sugar is a mono- or disaccharide) but fall into the category as starch, they are preferential to the consumption of sugars. This opinion is however disingenuous because white bread contains starch as its source of carbohydrate, and yet it is digested and absorbed just as quickly as glucose, a fact attested to by both glucose and white bread possessing the same glycaemic index. Evidence suggests that maltodextrins are just as rapidly digested and absorbed as glucose and as such will produce the same detrimental effects of elevated blood sugar, and this may increase the risk of insulin resistance.
In reality weight gainers containing maltodextrins are mainly only suitable immediately following a workout when the window of increased insulin sensitivity and nutrient requirements in open. Weight gainers may have a place in the nutritional programme of those wishing to gain weight. However, indiscriminate use of them in the belief that they will cause muscle mass gains is a dangerous strategy as they may well cause weight gain, but in the form of body fat. A more efficient strategy to gaining weight is perhaps the use of whole foods in combination with a whey protein supplement, the latter satisfying the increased protein requirement of the individual. Whole foods, with their original fibre content are far healthier than consumption of freeze dried powders and will allow better maintenance of correct blood sugar. In addition, whole foods significantly reduce the risk of developing insulin resistance. Whey protein can be used post workout along with some simple sugars to satisfy post workout energy needs.
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