Is it good to take mass gainer everyday?

December 10, 2025 •

3 min read

According to research, mass gainers are a popular and convenient tool for individuals with high-calorie needs to add significant energy to their diet. The question is whether it is good to take mass gainer everyday for optimal results and health.

Quick Summary

Mass gainers can be taken daily, particularly for hard gainers or during a bulking phase, but should always complement a balanced diet and rigorous exercise. This practice helps ensure a necessary calorie surplus for muscle growth. Careful monitoring is essential to avoid unwanted fat gain and potential digestive issues.

Key Points

Daily Intake Feasibility: Taking a mass gainer daily is acceptable for most healthy individuals if it helps meet their calorie and macro goals.
Primary Use Case: Mass gainers are most beneficial for 'hard gainers' or athletes in a bulking phase.
Risk of Fat Gain: Excess calories from mass gainers will be stored as fat if not balanced with sufficient exercise.
Digestive Sensitivity: Side effects like bloating and gas can occur, especially for those sensitive to dairy.
Whole Foods First: Mass gainers should complement a nutrient-dense diet, not replace whole foods.
Health Considerations: Consult a doctor before starting if you have diabetes or pre-existing kidney issues.

Understanding the Role of Mass Gainers

Mass gainers are high-calorie dietary supplements designed to help individuals, especially those with high metabolisms or difficulty consuming enough food, achieve a caloric surplus necessary for weight and muscle gain. Unlike regular protein powder, mass gainers combine protein with a significant amount of carbohydrates and fats. This makes them a practical option for boosting daily calorie intake, particularly during intense training or bulking phases. The convenience of a calorie-dense shake is often preferred over consuming numerous large meals throughout the day.

The Benefits of Taking Mass Gainer Daily

When used strategically, daily mass gainer intake can offer benefits, primarily for those struggling to gain weight or build muscle. The main goal is to consistently provide the extra calories and protein required for muscle hypertrophy.

Increased Caloric Intake

For individuals often described as 'hard gainers' who have fast metabolisms, meeting the calorie surplus required for weight gain can be challenging. A daily mass gainer shake provides an easy-to-consume, calorie-rich option to help meet these nutritional demands.

Enhanced Recovery and Performance

The high carbohydrate content aids in replenishing muscle glycogen stores depleted during exercise. Daily consumption post-workout can support faster recovery for consistent high-intensity training. The protein blend supplies essential amino acids for muscle repair and growth.

Convenience and Consistency

Mass gainers offer a quick and portable solution for individuals with busy lifestyles to maintain a consistent calorie surplus, which is crucial for gaining mass.

The Risks and Drawbacks of Everyday Consumption

Daily mass gainer use without proper consideration can lead to potential risks.

Unwanted Fat Gain

Consuming more calories than expended through activity will lead to fat storage. This can result in an increase in body fat rather than lean muscle, particularly for those with slower metabolisms or insufficient exercise.

Digestive Issues

The high concentration of protein, carbs, and other ingredients can cause digestive discomfort like bloating, gas, and stomach cramps. Individuals with lactose intolerance are often more susceptible due to dairy-based ingredients in many mass gainers. Starting with smaller servings is recommended to assess tolerance.

Risk of Kidney and Liver Strain

Prolonged, high protein intake can potentially strain the kidneys, which process protein byproducts. While the risk is higher for those with existing conditions, staying well-hydrated is essential for all users.

Nutritional Deficiencies

Excessive reliance on mass gainers can displace nutrient-dense whole foods, potentially leading to deficiencies in essential vitamins, minerals, and fiber. Mass gainers should supplement a balanced diet, not replace meals.

Mass Gainer vs. Whole Foods: A Comparison Table


Feature	Mass Gainer Supplement	Whole Foods (e.g., chicken, rice, avocado)
Caloric Density	Very high calories in a low volume, ideal for meeting high targets.	Requires larger volumes of food to reach a similar calorie count.
Convenience	Easy to prepare and consume on the go, highly convenient.	Requires time for meal preparation and cooking.
Nutrient Variety	Primarily focused on macros (protein, carbs), with added vitamins. Can lack fiber and other micronutrients.	Offers a wide range of essential vitamins, minerals, fiber, and phytonutrients.
Ingredient Quality	Quality varies by brand; cheaper brands may use low-quality fillers and sugar.	Offers natural, unprocessed ingredients; quality depends on sourcing.
Cost	Can be more expensive per calorie than basic whole foods.	Generally more affordable and cost-effective in the long run.

Who Should (and Shouldn't) Take a Mass Gainer Daily?

Mass gainers are most beneficial for: Hard gainers, Bodybuilders/Athletes, and Individuals with Poor Appetite. Caution is advised for those with Kidney or Liver Issues, Diabetics, Lactose Intolerant Individuals, and Sedentary Individuals.

Guidelines for Safe Daily Use

It is recommended to consult a professional, start with smaller doses, prioritize whole foods, choose high-quality brands, stay hydrated, and time your intake.

Conclusion

For healthy individuals engaged in rigorous training who struggle to meet their caloric needs, a daily mass gainer can be effective for achieving muscle and weight gain. It must supplement a balanced whole-food diet and exercise program, not replace them. Ignoring these factors can lead to unwanted fat gain and digestive issues. Consulting a healthcare professional before starting is always wise.

For more information on the science behind supplementation and muscle growth, you can read more here: The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review

Smart Supplementation

Evaluate Your Needs. Prioritize Whole Foods. Beware of Unwanted Fat. Monitor Digestive Health. Stay Hydrated. Choose Quality Ingredients. Consult an Expert.

Frequently Asked Questions

Yes, you can take a mass gainer every day, especially if you are a 'hard gainer' or in a bulking phase. Consistent daily intake with strength training helps build muscle mass.

Common side effects include digestive issues like bloating and gas, particularly for those sensitive to dairy. There's also a risk of unwanted fat gain without sufficient exercise.

You will likely gain fat if your daily mass gainer consumption is not paired with regular exercise. Extra calories are stored as body fat if not used for muscle repair and growth.

The choice depends on your goal. A mass gainer is suitable if you need high calories and struggle to gain weight. Whey protein is better for building lean muscle without extra calories.

Start with a smaller serving, stay hydrated, and consider splitting your daily dose. Look for dairy-free options if lactose intolerant.

No, a mass gainer should not replace a whole-food meal. It's a supplement lacking the full spectrum of vitamins, minerals, and fiber found in whole foods.

Follow a consistent strength training program to ensure extra calories and protein contribute to muscle growth rather than fat gain.

Moderate intake is generally safe, but excessive protein can strain kidneys. Staying hydrated is crucial, and those with existing conditions should consult a professional.