Though more and more people are heading for weight loss now-a-days, there is still a significant population that is seeking weight gain. Some of the primary reasons for emphasizing on weight gain include getting a muscular look, improving athleticism, and enhancing daily functioning.
If you want to gain weight, it is important for you to focus of muscle gain as gaining weight as muscle is healthier in comparison to gaining it as fat. Having said that, here are some of the top supplements for weight gain.
Creatine is considered to be one of the best sports supplements. This essential molecule occurs naturally in certain food items and your cells. Taking it as a supplement can trigger the natural level of creatine in the muscles. This can aid faster energy production, promote muscle gain, and enhance exercise performance. There are various types of creatine, with the most effective one being creatine monohydrate.
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It is a matter of fact that protein is a primary muscle component and one of the best supplements for weight gain. Studies have brought to light that people consuming protein supplements regularly tend to gain comparatively more muscle. To add the daily essential dose of protein to their diet, some people tend to include protein bars and shakes in their everyday routine.
In order to gain weight, it is important for you to make sure your calorie intake is more than your body requires for its normal functioning. Weight gainers are basically high-calorie supplements. Weight gainers are typically shakes that are rich in proteins and carbohydrates. These supplements are a convenient way to make sure you get increased calories on the go.
Beta-Alanine is one of the most frequently used supplements for weight gain. This supplement increases stamina and reduces muscle fatigue, thereby extending your workout durations. It also increases the carnosine level in your muscle, promoting size and growth. It even reduces muscle soreness during and after workout.
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An important amino acid, glutamine supports protein synthesis and helps in preserving the hard-earned muscle gains. Glutamine also helps in repairing muscles after your rigorous exercise sessions.
According to basic physiology, if your energy consumption is higher in comparison to your energy expenditure, you will tend to gain weight. It is important for you to take more calories than your body actually needs for its normal day-to-day functions. Having said that, getting calories from food may not be enough at all times. In such cases, supplements come into the picture. According to evidence, irrespective of your activity level and age, weight gainers, creatine, and protein powders can serve as excellent supplements for weight gain. These supplements can act as a catalyst in your weight gain process and help you gain more weight within a smaller time frame. Having said that, it is also important to follow a regular balanced diet and follow your daily workout routine religiously to make sure you get the most out of your supplements.
The above statements are not intended to cure any disease or comply with any health benefits. This is solely for information purposes. Please consult your doctor/health practitioner before consumption of the product. Although we take efforts to keep our website informative, we do not guarantee any medical benefits.Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT, Nutrition — By Allison Knott, MS, RD — Updated on November 15, 2022
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Whether you’re trying to increase your muscle mass or having difficulty maintaining your body weight, the most important factor for gaining weight is to increase your calorie consumption.
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This article takes a closer look at the kinds of supplements that can be helpful for gaining weight, as well as our picks of the best ones to buy.
Supplements can be effective for weight gain because they provide a concentrated source of calories and nutrients. However, they should be used only to supplement your diet — not as a replacement for whole, nutrient-rich foods.
“A weight gain supplement should not be the first point of attack when wanting to gain weight, ” said Laura Asbury, a registered dietitian and strength and conditioning coach. “Calories and nutrients must be in line in order to gain weight in a healthy and sustainable way.”
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Also keep in mind that while some supplements may more directly help you gain weight by providing a boost of calories, others may have a more indirect effect by supporting muscle gain.
Several types of supplements — protein powders, mass gainers, creatine, and pre-workouts — can help you gain weight if you use them in combination with a balanced diet.
Protein plays an essential role in building and maintaining muscle mass. However, protein intake without a calorie surplus and an appropriate resistance training program will not result in building lean muscle mass.
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For this reason, if you use a protein supplement in a weight gain diet plan, it’s important to make sure you also maintain a calorie surplus.
One way to find out whether you’re eating enough calories is to track your diet on a few typical days to determine whether you need to adjust your total calorie intake. From there, you can also adjust your macronutrient intake as needed.
The recommended daily protein intake for active adults to build and maintain muscle is 0.6–0.9 grams (g) per pound (1.4–2.0 g per kilogram) of body weight per day. This amount has been found to support muscle growth and maintenance (
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Keep in mind that protein supplements are not necessary if you can meet your daily protein needs through whole food sources. However, supplements may be a convenient way to fit more protein into a busy schedule.
Sometimes called mass gainers, these supplements are often marketed as a way to gain muscle mass. Their ingredients and nutrition content can vary widely.
Adding weight gainers to your diet can certainly increase the number of calories you’re eating. However, some people find the taste and consistency of these products unpleasant.
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Additionally, although these supplements can be convenient when you’re on the go, another option is simply to eat more food, such as trail mix or smoothies, which would also provide other beneficial nutrients.
When you take creatine as a supplement, the creatine concentration in your muscles increases. This can lead to performance benefits and muscle gain over time. However, most creatine supplements are low in calories and need to be combined with other ingredients to provide enough calories to support weight gain (
Creatine monohydrate is recognized as the most effective form of creatine and is the most common type used in creatine supplements (
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The typical recommendation for creatine supplementation is to begin by taking a loading dose of approximately 20 g per day, split into 4 servings, for 5–7 days (
“Total body water is increased with creatine supplementation, which could increase body weight. However, once creatine supplementation is stopped, phosphocreatine stores are diminished after 4–8 weeks, which may decrease body weight, ” explained Asbury.
Exercise, especially resistance training, is a necessary component of most weight gain plans. Pre-workout supplements may enable you to work out longer and at a higher intensity, which may indirectly lead to weight gain by contributing to muscle mass gain.
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“At the end of the day, for someone to gain weight, they must be in a caloric surplus (eating more calories than they are metabolically burning), and pre-workout supplements are typically little to no calories, ” explained Asbury.
The most common ingredients in pre-workout supplements are caffeine, beta-alanine, nitrates, creatine, and citrulline malate, all of which may help boost exercise performance (
Supplement prices vary and may depend on where you shop. We’ve included dollar signs ($–$$$) to indicate the average pricing of each supplement:
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IronVegan Athlete’s Gainer is a plant-based weight gain supplement that features a mix of carbohydrates, protein, and fat. The primary protein is pea protein, and the carbohydrates come from a mix of sprouted grains.
The supplement also includes a mix of plant-based additives such as spirulina, tart cherry, beet root, and spices like cinnamon and ginger.
Plus, the powder is certified gluten-free and Informed Sport Certified, a third-party certification that ensures dietary products are free of substances banned by competitive sports organizations.
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If you’re looking for a quick way to boost both calories and total carbohydrates, NOW Sports Carbo Gain Powder is an easy solution.
Eating carbohydrates before exercise benefits your performance by providing your muscles with their main energy source, glucose. Additionally, carbohydrate intake after exercise replenishes muscle glycogen stores, which play a role in recovery (
These effects can indirectly affect weight gain by helping you make the most of your workout. Remember, it’s essential to maintain a calorie surplus to gain weight, and it’s important to consider your activity level when calculating your calorie needs.
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True Athlete Natural Gainer offers a mix of protein, carbs, and fat and is one of the best options if you’re looking for a product made without artificial colors, flavors, or
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