You generally come across people who are trying to lose weight. It can be a struggle. However, do you know that gaining weight is equally challenging too? Being underweight is as bad as being overweight. Weighing less than normal can increase your risk for fertility-related health problems, a weakened immune system, and osteoporosis. In children, it can be a sign of malnutrition and can lead to stunted growth. Those who are trying to gain weight should aim at gaining muscle mass, rather than fat. Having a protein-rich diet and doing some exercises are the way to do it. There are some weight gain supplements too that can help.
If you are trying to gain weight, here are some weight gain supplements you can try:
You might already know that protein helps you build muscle mass. In fact, experts recommend that 10-35% of your daily calorie intake should come from proteins. You can either get this from natural sources. Eggs, milk, and chicken are some of the widely explored options. However, some people also take protein supplements, in the form of shake or bars to fulfill their daily protein intake. Whatever option you choose, do note that just having proteins will not help you gain weight unless you go on a calorie surplus diet. Hence, eat more than the daily calorie requirement for a person with normal weight and include a lot of protein in your diet.
As you already know, you need to consume more than the normal calorie requirement in order to gain way. One way to do this is to eat more food. However, for people who are time-starved and want something convenient, weight gainers supplements might be an option. These are no magic potions. These are just high-calorie products that are high in carbohydrates and fats. These generally come in the form of proteins.
Creatine is one of the most widely researched sports supplements. Although found naturally in our body and in certain foods, when taken as a supplement, creatine leads to a rapid release of energy. Research has shown that regular creatine consumption can increase workout performance and help a person gain muscle mass.
Although many weight gain supplements are available in the market, they won’t be effective enough if you do not exercise. Hence, what might work are some supplements that can improve your workout performance and help you gain muscle mass.
Many people consume caffeine, mostly coffee before they work out. Coffee is believed to improve exercise performance and research hints at the same too. And a good workout can help you improve your muscle mass. However, even this will be ineffective if you do not consume more calories and proteins.
This is an amino acid, which is present naturally in our body. It helps relieve exercise-induced fatigue. When taken as a supplement, it is believed to improve exercise performance, thus leading to muscle gain in the long run. However, more research is needed into this.
This is yet another amino acid that is found naturally in our bodies and in foods. This improves blood flow. Some research suggests that workout performance improves after taking this as a supplement. It is believed to help build muscle mass by helping you to perform better while exercising. However, more research is needed into this.
Although weight gain supplements might help you gain weight, these are not completely devoid of any ill effects. Here are some of the possible side effects of taking these supplements:
Although taking weight gain supplements is a convenient way to gain weight, if you consume the extra calories via food, it will not only help you gain weight but will also provide other nutritional benefits. Here are some foods you can eat while trying to gain weight:
You already know that you cannot effectively gain weight without working out. However, you must be extremely cautious about what weight gain option you choose. If you go for aerobic workouts, which paces up your heartbeat, they can instead make you burn more calories, causing weight gain. To clear the confusion over what to here, here are the weight gain exercises you can pick:
Now that you have ample knowledge on how to gain weight, making the right choice might have become easier. Just remember, just like crash dieting isn’t an effective and sustainable way to lose weight, similarly just gorging on calories isn’t the only thing you need to gain weight. Eating right, exercising enough, and taking an appropriate amount of weight gain supplements are what you need.