The top supplements for weight gain may surprise you with their simplicity. The most effective supplements on the market are usually not that flashy and are often relatively inexpensive. Gaining weight ultimately comes down to nutrition, taking in more nutrients than you burn. However, some people known as hard-gainers cannot seem to gain weight no matter how much whole food they eat. Supplements can help to supply the nutrients these individuals miss from their diets. In addition, there are many natural substances, not obtainable through dietary means, that can speed up weight gain.
Weight Gainers
These products are basically protein powders with extra nutrients added to increase the calorie content. Weight gainers contain a lot of carbohydrates because these are the macro-nutrients that improve your ability to gain weight. Typically, they contain 40 to 50 gm of protein, 60 to 200 gm of carbohydrates and some healthy fats. Take a weight gainer product upon waking, before working out, after a workout or between meals to help you gain weight fast.
Dextrose
Dextrose is a form of sugar known as glucose, which provides the primary source of fuel for the body. Its very high-glycemic carbs are perfect for a post-workout shake. Taking carbohydrates like dextrose after a workout spikes insulin, a hormone that drives nutrients such as proteins and carbs into starving muscle cells. "Optimum Anabolics" recommends 100 gm of high-glycemic carbs immediately after a workout. Dextrose may also be added to protein shakes throughout the day to increase caloric intake.
Creatine
Creatine monohydrate occurs naturally in most forms of animal meat, and your liver processes one to two grams of it per day. Taking higher amounts of supplemental creatine can lead to very fast weight gain, according to "Natural Anabolics." Creatine achieves this effect by drawing water into muscle cells, so you must drink a lot of water during creaitne supplementation. It is not uncommon for first-time creatine users to gain five to 10 lbs. in their first two weeks of supplementation. Take five to 10 gm of creatine split before and after workouts, or upon waking on non-workout days.
CLA
Conjugated linoleic acid, or CLA, is a fat naturally found in sunflower and safflower oils. According to "The Power of Three" by Carey Rossi, CLA has a synergistic effect with creatine, and taking the two together leads to greater increases in lean weight than eight supplements alone. Excellent times to take CLA include before and after workouts and with meals. To get the full benefit, you must take three to six gm per day, split among your meals.
BCAAs
BCAAs, or branched-chain amino acids, have a unique structure that allows them to metabolize directly in muscle tissue, rather than in the liver like other aminos, according to "Natural Anabolics." This makes BCAAs a direct source of energy for muscle cells. They also act to decrease muscle breakdown during intense training. Many hard-gainers cannot gain muscle because their bodies constantly break down muscle faster than they can build it. BCAAs also allow for faster muscle recovery following workouts to help gain more lean weight. Take five grams of BCAAs before, during and/or after your workouts.
References
- Muscle & Performance; "The Power of Three"; Carey Rossi
- "Optimum Anabolics"; Jeff Anderson; 2004
- "Natural Anabolics"; Jerry Brainum; 2006
- Muscle & Fitness: The Ultimate Supplement Handbook; "Supplements 101"; Jim Stoppani
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