Judging by well-known phenomena such as the "freshman 15" and post-pregnancy pounds, it seems that gaining weight is all too easy. Because of this, you might be surprised to know that many active individuals struggle to gain weight. Pursuits such as bodybuilding and competition the highest levels of other sports often require you to put on a lot of muscle mass in a short period of time, which necessitates the use of weight-gain supplements.
Weight Gain Basics
The science behind putting on pounds is simple. Gaining weight involves out-eating your metabolism. In other words, you must be in a caloric surplus by eating more calories than you expend daily. This is challenging, though, when one is trying to put on muscle by working out with weights. Resistance training burns calories and boosts your metabolism, so you might underestimate your calorie needs. To keep fat gain to a minimum, eating 500 calories more than you expend is recommended by fitness experts such as Dr. John Berardi. Consuming adequate levels of protein (at least 1 g per kilogram of body weight) also helps create muscle mass.
Carbohydrate Supplements
Carbohydrates are your body's preferred fuel source. They provide energy to help you power through workouts and to recover and grow. Carbohydrates fuel your brain as well, so don't skimp on them. Unfortunately, foods rich in carbohydrates, such as pasta and potatoes, can leave you feeling full and bloated. For this reason, consider a carbohydrate supplement, which will help you consume many calories without feeling as though you're stuffing yourself. Commonly, carbohydrate supplements are powders consisting of waxy maize, ground oats, glucose and maltodextrin. In addition, these supplements are often enhanced with electrolytes to assist in recovery or provide endurance.
Protein Supplements
Protein is a vital part of gaining muscle. The nutrient contains amino acids, which are the "building blocks" of muscle tissue. Without enough protein, your body won't be able to create muscle. Eating protein also signals your body to go into an anabolic, or muscle-building, state.
But as with carbohydrates, it can be difficult to consume ample protein for muscle weight gain. If you're not used to eating to gain weight, chowing down on endless plates of meat will be a challenge. Protein supplements tend to be a less expensive option and come in flavors from chocolate peanut butter to cake batter and everything in between. The most common protein sources in these supplements are whey and casein (both derived from milk). There are lactose-free options, though, such as wheat protein, egg protein and soy protein.
Carbohydrate and Protein Supplements (Recovery Products)
Because protein and carbohydrates are both essential to gaining weight and building muscle mass, many supplements combine the two. These supplements can be versatile, depending on the ingredients.
Supplements that contain mostly simple carbohydrate sources (dextrose, maltodextrin and sucrose) and rapidly absorbing protein sources (whey and wheat) are ideal for use shortly before and shortly after exercise. This is because the rapid digestion of their ingredients helps provide energy right away and can deliver nutrients to your body as quickly as possible for recovery and growth.
Supplements that contain mostly complex carbohydrate sources (oatmeal, oat bran, sweet potato, fiber and rice powder) and extended release protein sources (casein, soy and egg) are useful at any time of the day. These supplements can provide sustained energy and amino acids for muscle-building over the course of several hours.
Carbohydrate, Protein and Fat Supplements (Meal Replacements)
Dietary fat also plays an important role in a healthy diet, especially when gaining weight. Dietary fat offers many benefits, such as helping the body absorb nutrients, encouraging growth and healthy skin and hair, and adding rich flavor to food. Dietary fat also comes in handy when you're trying to gain weight, as it packs more than double the amount of calories per gram that carbohydrates or protein do.
Meal replacement supplements come in a variety of forms: powders, bars and ready-to-drink shakes (RTDs). These supplements usually contain several protein and carbohydrate sources as well as vitamins and minerals. There are also special meal replacement supplements that contain very large amounts of calories---1,000 calories per serving in some cases. Supplements in this special category are referred to as "weight gainers" or simply "gainers." Like standard protein powder, gainers come in a variety of flavors and can be mixed with water, milk or juice.
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