Girls can use many of the same weight gain supplements that men use. Since the majority of girls will want to gain lean muscle weight rather than body fat, they must take into consideration the unique properties of their bodies. For example, women store fat more readily, are more likely to hold water and make only a small percentage of the testosterone produced by men. By adding a few natural supplements to your workout program you can gain weight in no time.
Weight Gainers
Weight gainer supplements are basically protein powders with extra carbohydrates and fats added to increase your caloric intake. The simple, inexpensive solution to gaining weight is to eat more food. However, eating whole food meals six or more times per day can cause stomach upset and can be very time consuming. Weight gainers provide a convenient, more easily digested and high-calorie shake that can be consume after a workout, between meals or as a meal replacement.
Carbohydrate Powders
Several different carbohydrate powders can help you gain weight. Unlike weight gainers, these contain only carbohydrates. Since carbohydrates are the body's primary source of fuel and readily store as muscle glycogen, they make a natural addition to any weight-gaining program. Carb powder choices include dextrose, maltodextrin and waxy maize. By adding these to your post-workout meal or any other meal of the day you can increase your caloric intake to gain weight. "Optimum Anabolics" recommends taking in at least 60 gm of some form of carbohydrate following your workout. This number will vary depending on your individual metabolism. Once you find the number of carbs that works best for you, stick to it because over-eating carbohydrates can lead to fat gain, especially for girls.
BCAA
Branched-chain amino acids (BCAAs) can help you gain weight in several different ways. According to "Natural Anabolics," they metabolize directly in muscle tissue to fuel intense mass-gaining workouts. In addition, they help to maintain the muscle you have by inhibiting muscle breakdown. Since girls have lower testosterone, they may find it more difficult to maintain muscle. BCAAs also help to repair muscles faster than taking protein powder alone.
Essential Fatty Acids
Essential fatty acid supplements make a great addition to a weight gain program because they are very calorie-dense, containing nine calories per gram. Flaxseed oil, for example, can be added to protein shakes, salads or oatmeal. Each tbsp of flaxseed oil adds 126 calories and it does not readily store as body fat, according to "Homemade Supplement Secrets." MCT oil or medium-chain triglycerides, from coconut oil, is another form of fat that can help you gain mass. This saturated fat primarily burns up as fuel in the human body and it contributes more calories to your weight-gain effort. Conjugated linoleic acid comes from safflower and sunflower oil and has been shown to increase lean body mass, according to author Jeff Anderson.
References
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
- "Natural Anabolics"; Jerry Brainum; 2006
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
- "Optimum Anabolics"; Jeff Anderson; 2004
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