What Happens to Your Body When You Try the GOMAD Challenge Every Day for 30 Days?

The GOMAD (Gallon of Milk a Day) challenge has gained significant attention, particularly among those looking to bulk up quickly. The idea is simple: drink a gallon of full-fat milk each day, typically alongside your regular meals, for 30 days.

Proponents claim this extreme method can lead to rapid muscle and weight gain, but what does science say about the impact on your body?

In this article, we will break down what happens when you follow the GOMAD challenge for 30 days, the potential benefits, and the risks involved, all backed by scientific studies. We will also look at whether it is an effective long-term strategy for muscle gain.

Understanding the GOMAD Challenge

The premise of the GOMAD diet is straightforward: consuming an additional 3,800 calories and 200 grams of protein daily from full-fat milk alone, on top of your regular diet. A gallon of full-fat milk contains:

• 3,800 kcal
• 200 g protein
• 200 g carbohydrates
• 150 g fat

For those struggling to gain weight, GOMAD can seem like an attractive shortcut, but it’s crucial to understand how it impacts your body before diving in.

Effects of GOMAD on Muscle Gain

1. Caloric Surplus and Weight Gain

The GOMAD challenge places you in a substantial caloric surplus, which is essential for weight gain. Muscle growth requires a surplus of energy, but not all of the extra calories consumed will necessarily contribute to lean muscle mass.

• Calorie surplus and muscle growth: Muscle hypertrophy occurs when the body is in a positive energy balance. Research supports that a calorie surplus, combined with resistance training, helps facilitate muscle gain.
• Excess fat gain: However, consuming 3,800 extra calories every day can easily lead to significant fat gain in addition to muscle gain, especially if the excess calories exceed what is needed for muscle growth. According to a study published in the American Journal of Clinical Nutrition, rapid overfeeding often results in a substantial increase in fat mass.

2. Protein Overload and Muscle Protein Synthesis

Milk is a high-quality protein source, containing both whey and casein, which are essential for muscle repair and growth. The recommended daily intake of protein for muscle growth is typically 1.6-2.2 grams per kilogram of body weight. Drinking a gallon of milk adds about 200 grams of protein to your daily intake, easily surpassing the recommended threshold.

• Muscle protein synthesis: Studies have shown that consuming 20-40 grams of protein per meal maximises muscle protein synthesis. However, consuming protein beyond this amount in a single meal doesn’t provide further benefits. With GOMAD, you may overshoot your protein needs, meaning that much of the excess protein is oxidised for energy rather than building new muscle.
• Diminishing returns: Ingesting extremely high amounts of protein in a short time frame can result in diminishing returns. An excess protein intake beyond what your body can utilise might not contribute to greater muscle gains.

Effects on Digestion and Gut Health

1. Lactose Intolerance and GI Distress

Milk contains lactose, a sugar that many adults have difficulty digesting. Lactose intolerance affects around 68% of the global population. For those who are lactose intolerant, consuming a gallon of milk daily can result in significant gastrointestinal distress, including bloating, gas, diarrhoea, and stomach cramps.

• Gastrointestinal issues: The sudden and massive increase in lactose intake can overwhelm even those with mild lactose intolerance. Research indicates that excessive lactose intake leads to symptoms such as diarrhoea, which can contribute to dehydration and nutrient malabsorption.

2. Potential Dysbiosis and Impact on the Gut Microbiome

The gut microbiome plays a critical role in digestive health, and research suggests that the composition of the gut bacteria can be influenced by dietary choices. A diet high in dairy, and saturated fats (as in GOMAD), could lead to dysbiosis, an imbalance in the gut flora.

• Gut dysbiosis and inflammation: Studies have linked a high intake of saturated fats to inflammation and changes in the gut microbiome, which could lead to digestive discomfort and systemic inflammation.
• Protein fermentation in the gut: Excess protein intake, particularly from dairy, may lead to protein fermentation in the large intestine, which can cause bloating, flatulence, and even harmful by-products that negatively affect gut health.

Impact on Cardiovascular Health

1. Increase in Saturated Fats

One of the primary concerns with the GOMAD diet is the intake of saturated fat. A gallon of whole milk contains around 150 grams of fat, of which approximately 90 grams are saturated. Consistently consuming this level of saturated fat has been linked to negative cardiovascular outcomes.

• Saturated fat and cholesterol: Research has shown that a high intake of saturated fats can increase LDL (low-density lipoprotein) cholesterol, which is a known risk factor for cardiovascular disease.
• Mixed research on milk fat: However, there are studies suggesting that milk fat, when consumed as part of a balanced diet, may not be as harmful as once thought, and some studies have even shown neutral or beneficial effects of dairy on cardiovascular health . But in the extreme quantities required for GOMAD, the risk remains substantial.

2. Long-Term Cardiovascular Risk

Long-term adherence to a diet high in saturated fat, as seen in GOMAD, could have negative implications for heart health. According to the British Medical Journal, excessive saturated fat intake increases the risk of atherosclerosis, a condition characterised by the buildup of fatty plaques in arteries, which can lead to heart disease.

Hormonal Impact

1. Insulin and Blood Sugar Regulation

Milk naturally contains carbohydrates in the form of lactose, and the sudden influx of carbohydrates could have an impact on your insulin levels. Each gallon of milk provides about 200 grams of carbohydrates, which can lead to an increase in insulin secretion as the body works to manage blood glucose levels.

• Insulin response: Dairy products have been shown to trigger insulin secretion more than other foods of similar macronutrient profiles. The persistent consumption of large amounts of milk may lead to insulin spikes, which could increase the risk of insulin resistance over time.

2. Impact on IGF-1 Levels

Insulin-like growth factor 1 (IGF-1) is a hormone that plays a role in muscle growth and repair. Milk is known to increase the levels of IGF-1 in the body due to the presence of natural growth hormones.

• IGF-1 and muscle growth: Increased IGF-1 levels can enhance muscle growth, which is one reason GOMAD may be effective for building muscle mass. However, elevated IGF-1 levels have also been linked to an increased risk of certain cancers, including prostate and breast cancer, according to studies published in the Journal of Clinical Oncology.

Potential for Excess Calcium and Bone Health

1. Calcium Overload

Milk is rich in calcium, which is essential for bone health, but consuming a gallon per day provides around 5,000 mg of calcium, far exceeding the recommended daily intake of 1,000-1,200 mg for adults.

• Risk of hypercalcaemia: Excessive calcium intake can lead to hypercalcaemia, a condition characterised by elevated calcium levels in the blood. This can result in kidney stones, vascular calcification, and impaired kidney function.
• Bone health: While calcium is crucial for bone health, over-supplementation may not provide additional benefits and can, in fact, have adverse effects on other bodily systems.

Psychological Effects of the GOMAD Diet

1. Monotony and Dietary Restriction

Drinking a gallon of milk every day can be monotonous and may lead to aversion or a negative relationship with food. Some individuals may find it psychologically challenging to maintain such a strict regimen for 30 days.

• Dietary adherence and motivation: A restrictive diet such as GOMAD could lead to burnout, especially if the individual is not seeing the results they expect. This can reduce adherence to other healthy eating practices.
• Potential for disordered eating: Following extreme diets like GOMAD may increase the risk of developing disordered eating habits, as individuals may start to view food primarily as a means to an end, rather than for nourishment and enjoyment.

GOMAD and Performance Enhancement: Does It Work?

1. Strength Gains

Milk has been shown to improve strength outcomes when combined with resistance training. A study in the American Journal of Clinical Nutrition found that milk was an effective post-workout beverage for promoting muscle recovery and strength gain in young men.

• Effectiveness for muscle gain: While GOMAD provides a high volume of protein and calories, the rapid weight gain it induces is not all lean muscle. Much of the added weight will be in the form of fat, unless carefully controlled with intense resistance training.

Conclusion: Is GOMAD Worth It?

The GOMAD challenge can lead to rapid weight and muscle gain for some individuals, particularly those who are “hard gainers” struggling to eat enough calories. However, this extreme approach comes with a significant risk of fat gain, digestive discomfort, potential cardiovascular issues, and possible long-term health consequences.

For those looking to gain muscle mass, a more moderate caloric surplus, along with adequate protein intake from a balanced diet, is likely a safer and more sustainable option. Incorporating dairy in moderation can be beneficial, but drinking a gallon of milk per day for 30 days may not be the most efficient or healthy approach for most people.

Key Takeaways

Bibliography

American Journal of Clinical Nutrition. (2012). Effect of Overfeeding on Body Composition. [online] Available at: https://academic.oup.com/ajcn/article/95/5/1043/4577138.

Phillips, S.M. et al. (2017). Protein requirements for athletes. Journal of Sports Sciences, 35(12), pp.1163-1170.

Harvard Medical School (2014). High-protein diets: Are they safe?. [online] Available at: https://www.health.harvard.edu.

World Health Organisation (2017). Lactose Intolerance. [online] Available at: https://www.who.int.

Journal of Clinical Oncology (2010). IGF-1, milk intake, and cancer risks. [online] Available at: https://ascopubs.org.

British Medical Journal. (2021). Saturated Fat and Cardiovascular Disease. [online] Available at: https://www.bmj.com.