Several supplements can help you gain weight faster than diet and exercise alone. Since you do not want to gain body fat, stick to supplements that help add lean muscle. Combine these potent supplements with a sensible diet and exercise plan and you can gain weight in no time.
Creatine Monohydrate
Creatine monohydrate is the best and most effective natural sports supplement currently available, according to Jerry Brainum's book "Natural Anabolics." Not only does it help with muscle performance during your workout and muscle recovery after, it also has what Brainum calls a size side effect. Creatine draws water into muscle cells, causing a noticeable increase in size. Individuals commonly gain 5 to 10 lbs. in the first week or two of creatine supplementation. Brainum recommends taking 5 to 10g split between pre- and post-workout.
Carbohydrate Powders
Carbohydrate supplements help you gain weight because carbs readily store in the body when your energy needs have been met. People who cannot easily gain weight often fail in their attempts because they do not eat enough carbohydrates. Waxy maize starch comes highly recommended by Jordana Brown in the article "The Carbo Rater." This form of corn starch has a high molecular weight, which means that it empties from the stomach and intestines quickly to replace muscle glycogen. Take anywhere from 30 to 100g or more after a workout or with meals to help with weight gain. According to Brown, other carbohydrate supplements include dextrose and maltodextrin.
Healthy Fats
Healthy fats go by the name essential fatty acids because your body needs them for many functions, including muscle and weight gain. Healthy fats make powerful tools for weight gain because of their calorie density. For example, 2 tbsp. of flaxseed oil contain 28g of fat and over 200 calories. In addition, flaxseed oil contains a precursor to the important essential fatty acid known as omega-3. In "Optimal Anabolics," Jeff Anderson recommends 30g of healthy fat after your workouts. You can also add healthy fats to protein shakes, oatmeal and cereals. Other healthy fats include fish oil, medium-chain triglycerides and olive oil.
Protein Powders
Protein powders offer convenient ways to supplement the protein in your diet for weight gain. "Optimum Anabolics" recommends 1.14g of protein per pound of your body weight every day. Whey protein powder digests quickly, so use it post-workout when damaged muscles require a protein source to recover. Anderson recommends you take in 25 percent of your daily protein after your workout. Casein protein digests slowly, so it can be taken before bedtime to feed muscles while you sleep and prevent muscle breakdown. Use a combination of whey and casein for meal replacement during the day because it offers both slow and fast-digesting proteins.
References
- "Optimum Anabolics"; Jeff Anderson; 2004
- "Natural Anabolics"; Jerry Brainum; 2006
- "Muscle & Fitness: The Ultimate Supplement Handbook: 2010 Edition"; The Carbo Rater; Jordana Brown
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