Mass gainers are supplements designed to help people gain weight and build muscle mass. They typically contain a blend of proteins, carbohydrates, and fats to provide extra calories and nutrients.
Many people who use mass gainers, especially those with celiac disease or gluten sensitivity, wonder if these supplements contain gluten. Gluten is a protein found in grains like wheat, barley, and rye that some people cannot tolerate.
For those who need to follow a gluten-free diet, it’s important to closely inspect the ingredients in mass gainers to ensure they do not contain gluten or any ingredients derived from gluten-containing grains.
What is gluten?
Gluten is a general name for the proteins found in wheat, rye, barley and other related grain species. The two main proteins in gluten are:
– Gliadin
– Glutenin
When flour is mixed with water, these proteins form a sticky network that helps bread and other baked goods hold their shape. This protein network is what gives bread its chewy texture.
For people with celiac disease or non-celiac gluten sensitivity, gluten triggers an abnormal immune response that damages the small intestine. Even small amounts of gluten can cause issues for these individuals.
The only treatment is a strict lifelong gluten-free diet, avoiding all foods and beverages containing wheat, barley, rye and related grains.
Are mass gainers naturally gluten-free?
Mass gainers are not naturally gluten-free. Many contain ingredients derived from gluten-containing grains, especially wheat.
Here are some examples of ingredients commonly found in mass gainers that contain gluten:
– Wheat protein – Derived from wheat, contains gluten
– Barley malt – Derived from barley, contains gluten
– Rye flour – Derived from rye, contains gluten
– Maltodextrin – Sometimes produced from wheat, contains gluten
– Flavorings or colorings – May contain barley malt or wheat starch
Any mass gainer that contains protein powders, flours or other ingredients made from wheat, barley or rye will contain gluten and should be avoided on a gluten-free diet.
Reading the ingredient list
To find a gluten-free mass gainer, the best approach is to carefully read the entire ingredient list on the supplement facts label.
Look for any ingredients derived from wheat, barley, rye, malt or oats. Also watch out for vague ingredients like “natural flavors” or “starch” that could potentially contain sources of gluten.
Ideally, choose a mass gainer with a short, straightforward ingredient list. Avoid products with long lists of added sugars, preservatives and artificial ingredients, as these are more likely to include hidden sources of gluten.
If an ingredient you’re unsure about is used, contact the manufacturer directly to find out the source and verify if the product is gluten-free.
Gluten-free grains and starches
Instead of wheat, barley and rye, gluten-free mass gainers are made with gluten-free whole grains, starches and proteins like:
– Rice protein
– Brown rice flour
– Sweet potato flour
– Tapioca starch
– Amaranth
– Buckwheat
– Corn
– Millet
– Quinoa
– Sorghum
– Teff
Oats are naturally gluten-free but are often cross-contaminated with wheat during growing and processing. Some supplement brands test their oats to ensure no cross-contamination for their gluten-free products.
Other ingredients to watch out for
In addition to avoiding gluten-containing ingredients, there are a few other things to look out for when choosing a gluten-free mass gainer:
– **Cross-contamination** – Even if made with gluten-free ingredients, cross-contamination could occur during manufacturing if equipment is shared with gluten-containing products. Look for products that are certified gluten-free.
– **Flavorings** – General flavorings may contain gluten from barley malt or wheat starch. Vanilla, cocoa and fruit flavors are typically safe.
– **Thickeners** – Starches used as thickeners can sometimes come from wheat. Tapioca starch, potato starch and guar gum are good gluten-free alternatives.
– **Probiotics** – Probiotic strains are sometimes grown on mediums containing wheat or barley. Choose products with gluten-free labeled probiotics.
– **Protein sources** – Whey, casein, egg and plant proteins like pea and rice are all naturally gluten-free. Ensure soy protein is not soy sauce, which contains wheat.
Certified gluten-free labels
When in doubt, look for a certified gluten-free label from a reputable third-party organization:
– Certified Gluten-Free (GFCO) – This is the most common certification globally. Products must contain less than 10 parts per million (ppm) of gluten.
– Gluten-Free Certification Organization (GFCO) – Similar standards to GFCO with less than 10 ppm of gluten allowed.
– Australian Registered Coeliac Site (ARCS) – Used in Australia and New Zealand. Less than 3 ppm of gluten allowed.
– Coeliac UK – Used in the United Kingdom. Less than 20 ppm of gluten allowed.
Sticking with certified gluten-free products provides added assurance the product has been properly tested and audited to meet strict standards for gluten content.
Top 6 gluten-free mass gainers
Based on their ingredients, testing processes and certifications, here are 6 top gluten-free mass gainer options:
1. **Transparent Labs Mass Gainer** – Uses gluten-free oats and tapioca starch. GFCO certified.
2. **Optimum Nutrition Serious Mass** – Made with gluten-free ingredients. Manufactured in a facility free from gluten, wheat and dairy allergens.
3. **Now Sports Carbo Gain** – Contains gluten-free grains and starches. Company rigorously tests raw ingredients.
4. **Muscle Feast Gainer Blend** – Uses coconut flour, buckwheat flour and tapioca starch. Lab-tested for gluten.
5. **MuscleTech MassTech** – Made with gluten-free ingredients. Produced in a facility free from gluten and major allergens.
6. **Dymatize Super Mass Gainer** – Formulated with gluten-free ingredients. Company regularly tests products for gluten.
Tips for taking gluten-free mass gainers
Here are some tips for safely incorporating gluten-free mass gainers into your diet:
– Always carefully read the ingredients list and choose certified gluten-free products from trusted brands.
– Look for gainers made with whole, gluten-free ingredients rather than powders and concentrates, which have a higher risk of cross-contamination.
– Blended and flavored products tend to be riskier than single-ingredient gainers.
– Be aware that trading cheapness for quality can be risky when selecting supplements. More expensive gluten-free options often provide better quality control.
– Contact the manufacturer with any questions or concerns about ingredients, facility protocols, testing processes and certifications.
– Watch out for changes in formulations over time. Periodically check labels for changes.
– When switching mass gainers, be sure to thoroughly wash shakers and mixing containers to prevent cross-contact.
– If extremely sensitive to gluten, consider requesting 3rd party lab test results for the specific lot used in manufacturing.
Making your own gluten-free gainer
For complete control over ingredients, some people choose to make their own custom mass gainer at home.
This allows the flexibility to select high-quality gluten-free ingredients and avoid preservatives or additives.
A basic gluten-free mass gainer recipe includes:
– **Protein powder** – Choose a vegan-friendly rice, pea or hemp protein.
– **Carb sources** – Gluten-free oats, quinoa, buckwheat, sweet potatoes, bananas, etc.
– **Healthy fats** – Nut butters, coconut oil, olive oil, avocado, chia seeds or flaxseeds.
– **Fiber** – Psyllium husk, fruit, vegetables.
– **Flavors** – Cocoa powder, vanilla, cinnamon, fresh fruit.
– **Thickeners** – Xanthan gum, guar gum.
– **Liquid** – Choose between water, milk, milk alternatives like almond or coconut milk.
The benefit of DIY gainers is having full control over the quality of ingredients and avoiding any unwanted additives. The main downside is that measuring and mixing them daily can get tedious.
Working with a registered dietitian knowledgeable about gluten-free diets can help create the perfect custom gainer recipe based on your needs and restrictions.
Bottom line
Finding a high-quality mass gainer that fits into a gluten-free diet can take some work, but options are definitely available. Thoroughly inspecting ingredient lists, contacting manufacturers with questions and looking for reputable gluten-free certifications are the keys to finding a gainer that won’t aggravate gluten sensitivity.
Making your own custom gainer at home using gluten-free ingredients is also an option if you want 100% control over what goes into your supplement. With some care and research, people who need to avoid gluten can still meet their weight gain and muscle-building goals.
References
Gluten-Free Certification Programs:
[1] https://gfco.org/
[2] https://www.gluten.org/certification/
[3] https://www.coeliac.org.au/ings-program/accredited-products/
[4] https://www.coeliac.org.uk/gluten-free-living/gf-product-testing/crossed-grain-symbol/
Studies on Gluten Content in Supplements:
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5183725/
[6] https://pubmed.ncbi.nlm.nih.gov/24524388/
[7] https://pubmed.ncbi.nlm.nih.gov/2551093/
Additional Resources:
[8] https://www.beyondceliac.org/gluten-free-diet/is-it-gluten-free/protein-powder/
[9] https://www.verywellfit.com/gluten-free-protein-supplements-562806
[10] https://www.healthline.com/nutrition/7-best-gluten-free-pre-workout-supplements