Those who wish to gain weight can easily feel forgotten in a world obsessed with weight loss. There are supplements that can help you gain weight, but most are weighed down by the addition of individual amino acids like creatine, which are unnecessary if the protein source is a complete one. The weight gainers without these extraneous additions are sold as shake mixes, because no pill can contain the bulk of which these products are made.
Calories
The essential component of weight gainer shakes is the calorie content. Unlike recovery shakes and straight protein shakes, which may be around 100 calories per serving, weight gainer shakes can contain more than 2,000 calories per serving. This is because your body needs a daily calorie surplus to gain weight -- but too many calories can easily lead to fat gain instead of muscle gain, so don't automatically buy the highest-calorie weight gainer you can find. Figure out your calorie and nutrient needs, and then choose a supplement that fits that profile.
Your Nutrient Profile
Ask your doctor or use an online calculator to determine your calorie needs based on your age, gender, size and activity level. It may be as low as 1,600 calories for a sedentary woman, or as high as 3,000 for a very active man. A daily caloric surplus of about 250 is considered sufficient for safe, steady weight gain -- any more, and you risk allowing the additional calories to be stored as fat. Between 45 percent and 65 percent of your calories should come from carbs, no more than 20 percent from fat and the rest from protein. Keep a food diary for a few days so you can analyze your usual diet, then choose a weight gainer that fills in the gaps.
Nutrients
Protein is essential for weight gain because you want to add muscle, not fat. Choose a shake made from whey protein isolate for a complete protein source that eliminates the need for separate creatine supplementation. Most weight gainers get their calories from a heavy carb load, so compare the nutrition information with the results of your own nutrient profile to make sure the shake won't put you over your carb needs. If you eat too many carbs within your calorie limit, it means you are not getting enough of something else. Fat has twice as many calories per gram as either carbs or protein, so some manufacturers use it to increase the calorie content of their shake -- look for a supplement that is as low in fat as possible. Most people easily meet their daily fat needs through their diet alone.
Considerations
Some weight gainers use sugar as the main carbohydrate to add the most calories in the cheapest form. Avoid these formulas, because sugar has a peak-and-crash effect on your blood sugar and can lead to unstable energy levels. When analyzing the nutritional information on the labels, don't forget that the powder must be mixed with something, usually milk. Milk adds calories, carbohydrates and protein, which must be factored in as well. Some supplements recommend whole milk, but that adds too much saturated fat to your diet -- choose skim milk or an unsweetened milk alternative instead.
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