Skinny guys fail to gain weight and/or muscle for a lot of reasons. They might not take in enough calories. However, they also might not digest nutrients properly. These natural supplements can help you increase your caloric intake, control high levels of the stress hormone cortisol and gain lean weight. They are relatively inexpensive and readily available at most vitamin and health food retailers.
Weight Gainers
Weight-gainer supplements can be very useful for skinny guys or hard-gainers with very fast metabolism. Hard-gainers burn so many calories that their bodies have nothing left over to store as fat or use for muscle building. You must overcome this obstacle by taking in more calories, but this can be difficult if you do not have a large appetite. You can take weight-gainer shakes between meals, as a meal replacement or post-workout to add calories to your diet. Better yet, you can make your own weight gainer by mixing 30 to 50 grams of whey protein with 60 to 100 grams of maltodextrin and 1 or 2 tablespoons of flaxseed oil. Drink this mixture or a pre-mixed weight-gainer shake up to three times daily.
Digestive Enzymes
Another factor that might limit a skinny guy's ability to gain weight could be improper digestion. No matter how much you eat, you cannot assimilate the food unless your body is able to break them down and fully digest them. Some hard-gainers might struggle to gain weight due to poor digestion. You can help your body along by taking a digestive enzyme supplement. They are very inexpensive and boost protein absorption considerably, according to "Homemade Supplement Secrets" author Jeff Anderson. Take the dosage recommended on the label with each of your daily meals.
Creatine
It is not uncommon for first-time users of creatine to gain up to 10 pounds in two weeks or less. According to "Natural Anabolics" by Jerry Brainum, this weight gain occurs because the creatine molecules draw water inside your muscle cells, filling them up like balloons. However, some individuals do not properly absorb creatine monohydrate. If this is the case, you might want to try another creatine analog product, such as creatine ethyl ester, creatine gluconate or creatine alpha-ketoglutarate. Take 5 to 10 grams of creatine per day, after a workout or upon waking.
Dextrose
Dextrose, also called glucose, is one of the simplest forms of sugar, according to "The Carbo Rater" by Jordana Brown. Simple sugars enter the bloodstream and trigger the production of the storage hormone insulin, which shuttles these nutrients into muscle and fat cells so that they do not accumulate in the bloodstream. This simple process makes insulin a very anabolic or muscle-building hormone because of its ability to cram nutrients into muscles. You can take advantage of this effect by taking 60 to 100 grams of dextrose after your workout to replenish glycogen stores, drive nutrients into your muscles cells and to help them recover faster. Take dextrose along with your creatine for a synergistic effect.
BCAAs
The BCAAs or branched-chain amino acids are L-leucine, L-valine and L-isoleucine, so named because of their branch-like molecular structure, which allows them to bypass the normal channels of digestion for amino acids and proteins. As stated above, some hard-gainers do not properly adjust nutrients, so BCAAs can help because they travel directly to muscle tissues, according to Brainum. These very special amino acids also trigger muscle protein synthesis and fight the negative effects of a stress hormone called cortisol, which is the enemy of skinny guys. Cortisol breaks down muscle for energy use and actually promotes body fat storage in chronically high levels, according to "The Cortisol Connection" by Shawn Talbott. Take 5 grams of BCAAs before, during and after workouts.
References
- "Optimum Anabolics"; Jeff Anderson; 2004
- "Natural Anabolics"; Jerry Brainum; 2006
- Muscle & Fitness: The Ultimate Supplement Handbook; "The Carbo Rater"; Jordana Brown, January 2010
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
- "The Cortisol Connection"; Shawn Talbott; 2002
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