Teenagers should always take a nutrition-first approach to gaining weight. The most advanced sports' nutrition supplements on the market cannot make up for poor nutritional habits. However, when paired with proper nutrition, supplements can help you achieve you weight-gain goals much faster. They provide highly digestible, muscle-building nutrients that cannot be easily replicated with whole foods. Consider these weight-gain supplements, but always consult your doctor before beginning any supplementation program.
Weight-Gainer Formulas
Weight-gainer formulas take all of the guesswork out of supplementing to gain muscle mass. They provide proteins, carbohydrates, fats and calories in a convenient package. Most weight-gainer formulas contain 40 to 50 g of protein, 80 to 100 g or more of carbohydrates and some healthy fats. You can either take these products between meals to increase calories or you can use them as a post-workout nutrition strategy to speed up muscle recovery, says "Homemade Supplement Secrets" author Jeff Anderson.
Whey Protein
A fast-digesting protein from dairy milk, whey offers only protein, with most of the sugars and fats removed in processing, says "The Top Ten Supps You Can't Live Without" by Jim Stoppani. For a leaner weight-gain option, you may want to take whey protein mixed in water 2 to 3 times per day, instead of a weight-gainer formula. For those with slower metabolism---who do not need extra carbohydrates---whey provides 20 to 30 g of protein per serving to support muscle building. Excellent times to take whey include upon waking, between or with meals, and before and after your workouts.
Casein
The other protein found in milk, casein, digests slowly, taking up to 7 hours to gel and trickle through the digestive system to the body's cells. This trickle effect inhibits muscle breakdown and helps to keep you feeling full for hours, according to "Natural Anabolics" by Jerry Brainum. He recommends using a 50/50 blend of whey and casein post-workout. In addition, taking casein before bed provides amino acids to your muscles while you sleep.
Waxy Maize
Amylopectin, or waxy maize, starch comes from corn and has a very high molecular weight, according to "The Carbo Rater," a "Muscle & Fitness" article by Jordana Brown. High molecular weight means that it quickly travels through the digestive system to muscle cells. Once carbohydrates reach muscle cells, after an intense workout, they can replenish lost muscle glycogen and begin the process of recovery. You can take 60 to 100 g or more of waxy maize after your workouts, says Brown.
Creatine
A controversial supplement, creatine increases intramuscular phoshocreatine, a source of energy for explosive movements like weight training. According to Brainum, anecdotal reports of cramping, dehydration and kidney problems have not been confirmed by creatine research. Moreover, Brainum calls creatine the most studied and most effective supplement on the market. He recommends taking 5 to 10 g daily.
References
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook"; Supplements 101; Jim Stoppani, PhD; January 2010
- "Natural Anabolics"; Jerry Brainum; 2006
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook"; The Carbo Rater; Jordana Brown; January 2010
Member Comments