If you’re looking to gain weight fast, there are certain foods that can help you on your journey. Even more so, there are supplements you can take which will not only help you gain weight, but also pack on the muscle. Since gaining muscle and losing fat are two different things, it’s important to choose a supplement geared towards gaining weight over one designed to help with losing fat. Here are the 4 best weight gain supplements!
1) Protein
protein is responsible for repairing and building your muscles after an intense workout. It also provides a sense of fullness, which helps you avoid overeating at meals or snacking on unhealthy foods later in the day. Casein protein is often recommended for people who are lactose intolerant because it’s easier to digest than whey protein. In order to increase your muscle mass as quickly as possible, aim for 1-2 servings of 30g protein (for every 100 pounds of body weight) per day. Eat these with fruit and vegetables, spread throughout breakfast, lunch and dinner.
2) Creatine
This is a common supplement taken by many athletes. As far as weight gain supplements go, it’s pretty safe (albeit not 100% safe) and has been shown to help improve muscle mass. A survey of 12 studies with 2161 subjects showed that those using creatine while working out gained almost 3 pounds more than those in control groups. This sounds like a small amount, but over a period of several months or years, it can make a difference! If you’re trying to build your muscles quickly, or get bigger fast, give creatine a try. For dosage recommendations, see our post on recommended dosages of popular diet and exercise supplements. To learn more about what creatine is and what it does for your body: Creatine Basics: Everything You Need To Know About The Workout Supplement .
3) Multivitamins
Many people fail to meet their recommended daily allowances of vitamins and minerals through diet alone. If you’re going for weight gain supplements, multivitamins are a smart choice because they’ll help support your muscle mass, bone health, and brain function. Research suggests that good-quality multivitamins can also play a role in preventing fatigue and even some common cancers. To fill any nutritional gaps or optimize your regimen, look for tablets or capsules with higher amounts of key ingredients like vitamin D3 or lycopene than other supplements provide. A healthy diet is still essential if you want to gain weight quickly; however, it’s always good practice—and smart from a budgeting standpoint—to supplement with a high-quality multivitamin.
4) BCAAs (Branched Chain Amino Acids)
These amino acids, leucine, isoleucine and valine, are necessary for muscle growth and aid in preventing muscle breakdown when working out. A good weight gain supplement should contain BCAAs in addition to other ingredients like creatine. The recommended dosage is 5 grams a day. You can get it from supplements or from protein rich foods such as nuts, legumes and dairy products. Also make sure you hydrate properly before and after a workout so that muscles aren’t damage by dehydration.
