There are a number of weight-gaining supplements on the market that are safe, legal and promote an overall healthy lifestyle. The most effective legal weight-gaining supplements consist of naturally occurring ingredients, such as amino acids and minerals. Your body already produces these ingredients, but many people either suffer a deficiency or have high metabolism rates, which can hinder weight gain.
Whey Protein
Whey protein contains three of the most important amino acids needed for muscle recovery and growth, according to WheyOfLife.org. The branched chain amino acids, or BCAA, metabolize in muscle tissue, making them extremely effective during strength training. The BCAA also help muscles recover faster after workouts and rebuild the muscle with lean tissue. According to Bodybuilding.com, professional bodybuilders take in between 100 and 150 grams of whey protein daily; doses above this amount are not beneficial, as they overload the liver.
Creatine
The body naturally produces creatine, which is used to energize muscles, especially during intense physical activity. Your body is depleted of creatine after strength training, which has been shown to increase overall strength and build muscle mass, according to the Creatine Information Center. Creatine supplements such as creatine monohydrate, a denser compound than regular creatine, aids in replenishing your body's creatine levels post-workout. Take creatine before working out to help optimize your strength training. A typical daily creatine dose ranges from 2 to 25 grams daily, depending on your current body weight and weight-gaining goals. Do not oversupplement, as this can place stress on your liver and kidneys.
L-Glutamine
Strength training and physical exercise depletes you of glutamine, the most abundant amino acid in your body. According to the University of Maryland Medical Center, glutamine levels are regulated naturally by your body, but supplementation may be helpful when trying to gain weight or recovering from an injury or surgery. Glutamine in supplement form is typically named L-glutamine and comes in powder, capsules, tablets or liquid. Do not take glutamine with hot beverages, as heat destroys glutamine.
Zinc
Weight loss or not being able to gain weight may be related to a zinc deficiency in the body, according to the University of Maryland Medical Center. Zinc supplements can help regulate your zinc level, which is important for your body to grow. Zinc also is vital for a healthy immune system. A weak immune system can make you susceptible to sickness, negating many of the benefits from weight-gain supplements. The recommended daily dosage for zinc is 8 to 11 mg for adults.
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