The 4 Best Supplements For Gaining Weight

If you're a skinny guy with a fast metabolism, you know that gaining weight is hard. The good news is that there are a handful of proven, time-tested supplements that can help you on your weight gain journey. These supplements are not a replacement for a well-balanced, high-calorie, high-protein diet but can definitely make things a little easier. Here are the 4 best supplements for gaining weight, in no particular order.

Protein Powder

Besides being in a calorie surplus, your body needs enough protein to build muscle mass. How much protein does your body need each day to build muscle? You should be consuming about 0.8 grams of protein per pound of body weight on a daily basis in order to build muscle mass. For example, if you weigh 150 pounds, you need 120 grams of protein daily to build muscle (0.8 x 150 = 120).

Getting enough protein on your plate in order to hit your daily protein intake goal can be a struggle, especially if eating lots of meat doesn't appeal to you (not to mention the fact that meat is becoming increasingly expensive). A convenient and cost effective solution is to supplement with protein powder. A serving of whey protein powder contains about 25 grams of protein and is a lot easier to prepare and much cheaper than buying the equivalent in chicken/pork/beef. For example, instead of having 4 servings of meat in a day, you could have 3 servings of meat and 1 protein shake to reach your daily protein intake goal.

I want to mention that you don't need protein powder to build muscle - as long as you're hitting your daily protein intake goal, it doesn't matter what form your protein comes in, whether it be meat, beans, protein powder, etc., but protein powder can make your life a lot easier given how convenient it is to prep and how cheap it is relative to other forms of protein.

One more note about protein: simply reaching your daily protein intake goal is more important than timing your protein intake throughout the day. Our bodies are great at absorbing large amounts of protein at a time (the latest research suggests upwards of 80g per sitting), so don't worry about spreading your protein intake perfectly throughout the day, just get your protein in whenever is convenient for you.

Bottom line: a whey protein powder supplement is a cheap and easy way to get protein in, allowing you to reach your daily protein intake goal with less difficulty.

Creatine Monohydrate

Creatine is one of the most popular sports supplements out there, and for good reason. It has been studied for decades and is proven to be safe and effective for helping weight lifters produce energy during high intensity workouts. It works by drawing water into your muscle cells which allows them to produce more ATP, a key source of energy.

From a weight gain perspective, creatine has two benefits. The first benefit is that supplementing with creatine consistently for about 21 days makes your muscles store about 5 pounds of extra water weight, making your muscles look a little fuller. The second (and more important benefit) is that the extra ATP that creatine creates for your muscles will allow you to push your body a little further during your workouts. So instead of maxing out at 10 reps, you'll be able to push to 11 or 12 reps. This seems insignificant, but the most "productive" reps for muscle growth are the last ones where your muscles are near its physical limit (AKA near "failure"). Over time, these extra reps will have a compounding effect and you will have grown much more with taking creatine than if you had not been taking it.

A typical dosage for creatine is 3-5 grams daily. It can be taken any time of day, as creatine does not have an acute or immediate effect on muscle size or strength. In order for creatine to have an effect, your muscles need to be saturated with it. It takes about 21 days of creatine supplementation for your muscles to become saturated. Only then you will start to notice a ~5 pound increase in body weight from the extra water stored in your muscles and an increase in endurance during your workouts. If you miss a day of creatine supplementation, don't freak out - your creatine saturation won't disappear from missing one day, but do try to remain consistent to reap the fullest benefits!

Also, don't waste your time with other types of creatine, like creatine HCL. Other forms of creatine are more expensive than creatine monohydrate and will yield the same results. You also don't need to "cycle" creatine, or take it for X weeks and go off of it for Y weeks; there is no scientific basis for cycling, as your body does not build up a "tolerance" to creatine like it does with caffeine. Just keep taking it consistently for as long as you would like.

Mass Gainers

Mass gainer shakes are high-calorie supplements packed with protein, carbohydrates, and fats. They're particularly useful for those struggling to consume enough calories through regular meals. Keep in mind that mass gainer supplements are not meant to replace your meals, but are to be taken in-between meals.

If you're someone who stuffs their face at each meal but still can't seem to gain any weight, a mass gainer could be right for you. We recommend using our calorie calculator to figure out how many calories you need to eat a day in order to gain weight. Once you have that number, track how many calories you actually consume through your diet. If you're eating fewer calories than what is required for you to gain weight, a mass gainer can help you fill in the difference.

For example, let's say you need 3,000 calories per day to gain weight but your diet only consists of 2,500 calories, and if the thought of eating another meal of chicken, rice, and broccoli makes your head spin, then taking a mass gainer can be an easy and tasty way to help fill in the gaps and push you over the 3,000 calorie threshold, thus allowing you to gain weight.

Mass gainers are a secret weapon for gaining size because shakes are much easier to digest than eating an additional meal of solid food. Faster digestion means you can be hungry again for your next meal. Mass gainers are also convenient - just scoop, mix in some milk or water, and drink. We recommend MAX GAINER because it is specifically designed to help skinny guys with fast metabolisms gain weight. Click here to get 20% off your first order

Vitamins and Minerals

Certain vitamins and minerals play crucial roles in weight gain and overall health. If your body is deficient in certain nutrients, your workouts will suffer, which means your muscle building journey will be a lot more difficult.

We recommend getting these vitamins and minerals through a balanced diet consisting mostly of whole foods like fruits, vegetables, lean meats, and whole grains, but supplements can help too:

• B Vitamins help with energy support and can stimulate your appetite
• Vitamin D supports bone mass and testosterone production
• Zinc supports your immune system and testosterone production
• Magnesium can help you get better sleep which supports your energy and testosterone levels
• Multivitamins ensure you're getting all the essential nutrients for optimal weight gain and vitality

When possible, try to look for these supplements in capsule or liquid form rather than tablet form, as some studies have shown that tablets don't always full dissolve in your digestive system.

Also, you want to find forms of these vitamins and minerals that are bioavailable, which means your body is able to absorb them more easily. A little research before buying can go a long way.

Conclusion

It's important to note that while the supplements mentioned in this article can support weight gain, they should complement a balanced diet and regular exercise routine, not replace them. Always consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications.

Remember, healthy weight gain is a gradual process that requires consistency and patience. Focus on consuming nutrient-dense, high calorie foods and sticking to a consistent weight training routine. Supplements like the ones mentioned in this article can take your weight gain journey to the next level if used properly and consistently.