Introduction
Gaining weight can be a challenge for many people, especially those with high caloric needs or limited appetites. While a balanced diet and consistent exercise program are essential for healthy weight gain, supplements can play a supportive role in helping individuals achieve their weight goals. Supplements for weight gain, such as protein powders, mass gainers, creatine, and HMB, have been shown to promote muscle growth, enhance exercise performance, and support overall body composition.
Research has demonstrated the effectiveness of these supplements in various populations, from athletes to older adults. For example, a study by Sharp et al. (2018) found that whey protein supplementation combined with resistance training led to greater increases in lean mass compared to other protein sources or a placebo (Sharp et al., 2018). Similarly, a review by Kreider et al. (2017) concluded that creatine supplementation, when combined with resistance training, results in greater lean muscle mass gains and decreases in body fat compared to training alone (Kreider et al., 2017). This article will take a closer look at the best supplements for weight gain, their benefits, and practical recommendations for incorporating them into a comprehensive weight gain plan.
Protein Powders and mass gainers
Whey Protein
Whey protein is a popular supplement known for its ability to support muscle growth and aid in weight gain. Derived from milk, whey protein is a complete protein source containing all essential amino acids necessary for muscle protein synthesis (Hoffman & Falvo, 2004). Research has consistently shown that whey protein supplementation, particularly when combined with resistance training, can lead to significant increases in lean muscle mass and improvements in body composition.
A randomised controlled trial by Sharp et al. (2018) investigated the effects of whey protein supplementation on body composition in younger and older adults. The study found that subjects who consumed whey protein after resistance training experienced greater increases in lean mass and lost more fat mass compared to those who consumed other protein sources or a placebo (Sharp et al., 2018). These findings highlight the potential benefits of whey protein for individuals seeking to gain weight and improve their body composition.
mass gainers
mass gainers are high-calorie supplements designed to help individuals achieve a calorie surplus necessary for weight gain. These supplements typically combine protein, carbohydrates, and fats in a convenient powder form, making it easier for people to meet their increased caloric needs. mass gainers are particularly useful for those with busy lifestyles, high caloric requirements, or difficulty consuming enough calories through whole foods alone (Asbury, n.d.).
When selecting a mass gainer, it is essential to consider the quality of the ingredients and the overall nutrient profile. Look for products that contain high-quality protein sources, such as whey or casein, and complex carbohydrates like oats or maltodextrin. Additionally, be mindful of the serving size and calorie content, as some mass gainers can contain over 1,000 calories per serving, which may not be suitable for everyone’s needs.
creatine
creatine is one of the most well-studied supplements in the field of sports nutrition, with numerous studies supporting its effectiveness for enhancing exercise performance and promoting lean muscle mass gains. creatine works by increasing the availability of high-energy phosphate groups in the body, which can help support ATP production during high-intensity exercise (Kreider et al., 2017).
A comprehensive review by Kreider et al. (2017) examined the safety and efficacy of creatine supplementation in exercise, sport, and medicine. The review concluded that creatine supplementation, when combined with resistance training, leads to greater increases in lean muscle mass and decreases in body fat compared to training alone (Kreider et al., 2017). The authors also noted that creatine has been shown to improve strength, power, and overall exercise performance in a variety of populations, including athletes and older adults.
The recommended dosage for creatine supplementation typically involves a loading phase of 20 g per day for 5-7 days, followed by a maintenance dose of 3-5 g per day to maintain elevated muscle creatine levels (Kreider et al., 2017). It is important to note that individual responses to creatine supplementation may vary, and some people may experience minor side effects such as bloating or gastrointestinal discomfort.
HMB (Beta-hydroxy-beta-methylbutyrate)
HMB is a metabolite of the essential amino acid leucine, which has been shown to play a crucial role in muscle protein synthesis and muscle growth (Wilkinson et al., 2013). HMB supplementation has gained attention for its potential to reduce muscle breakdown and support lean mass gains, particularly during periods of intense training or inactivity.
A study by Deutz et al. (2013) investigated the effects of HMB supplementation on lean body mass preservation during 10 days of bed rest in older adults. The researchers found that participants who supplemented with 3 g of HMB per day lost significantly less lean body mass compared to a placebo group (Deutz et al., 2013). These findings suggest that HMB supplementation may be particularly beneficial for individuals at risk of muscle loss during periods of inactivity or recovery from injury.
While the optimal dosage of HMB for supporting weight gain and lean mass preservation may vary depending on individual factors, most studies have used a daily dose of 3 g (Wilson et al., 2013). As with any supplement, it is essential to consult with a healthcare professional before beginning an HMB supplementation regimen to ensure safety and appropriateness based on individual health status and goals.
Practical Recommendations
Calorie Surplus
To support weight gain, it is essential to consume a calorie surplus, typically in the range of 300-500 calories per day above maintenance levels. This surplus should come primarily from nutrient-dense whole foods, such as lean proteins, complex carbohydrates, and healthy fats. Tracking calorie intake using a food diary or mobile app can help ensure that individuals are consistently achieving the necessary calorie surplus to support their weight gain goals.
Incorporating Protein Powders and mass gainers
Protein powders and mass gainers can be valuable tools for individuals looking to increase their calorie and protein intake to support weight gain. These supplements offer a convenient way to boost calorie consumption, especially for those with busy lifestyles or high caloric requirements. When incorporating protein powders or mass gainers into a weight gain plan, it is important to consider individual calorie and macronutrient needs, as well as the quality and composition of the chosen supplement.
For best results, consume protein supplements in conjunction with a balanced diet and well-designed resistance training program. Timing protein intake around workouts, particularly in the post-exercise window, may help optimise muscle protein synthesis and support lean mass gains (Aragon & Schoenfeld, 2013).
creatine Supplementation
creatine supplementation can be an effective strategy for supporting weight gain, particularly when combined with a resistance training program. To maximise the benefits of creatine, consider following a loading protocol of 20 g per day for 5-7 days, followed by a maintenance dose of 3-5 g per day (Kreider et al., 2017). This approach can help saturate muscle creatine stores and support exercise performance and lean mass gains over time.
It is important to note that individual responses to creatine supplementation may vary, and some people may experience minor side effects such as bloating or gastrointestinal discomfort. Staying well-hydrated and consuming creatine with a meal or post-workout shake may help minimise potential side effects.
HMB Supplementation
For individuals at risk of muscle loss during periods of inactivity or recovery, HMB supplementation at a dosage of 3 g per day may help preserve lean body mass (Deutz et al., 2013). This can be particularly beneficial for older adults, individuals recovering from injury, or those undergoing prolonged periods of bed rest.
When considering HMB supplementation, it is crucial to consult with a healthcare professional to ensure safety and appropriateness based on individual health status and goals. Additionally, combining HMB supplementation with a well-designed resistance training program and a balanced diet rich in protein and other essential nutrients may help optimise its potential benefits for supporting weight gain and lean mass preservation.
Prioritising Whole Food Nutrition
While supplements can play a supportive role in a weight gain plan, it is essential to prioritise whole food nutrition as the foundation of a healthy diet. Whole foods provide a wide range of essential nutrients, fibre, and other beneficial compounds that cannot be fully replicated by supplements alone. When aiming to gain weight, focus on consuming a variety of nutrient-dense foods, such as lean proteins, complex carbohydrates, healthy fats, fruits, and vegetables.
Supplements should be viewed as a complementary tool to support weight gain goals, rather than a replacement for a balanced diet. By prioritising whole food nutrition and using supplements strategically, individuals can create a comprehensive and sustainable approach to achieving their weight gain objectives while supporting overall health and well-being.
Conclusion
In conclusion, supplements can play a valuable role in supporting weight gain goals when combined with a balanced diet, consistent exercise program, and professional guidance. Protein powders, particularly whey protein, have been shown to promote lean muscle mass gains and improve body composition when used in conjunction with resistance training (Sharp et al., 2018). mass gainers offer a convenient way to increase calorie and macronutrient intake, making them useful for individuals with high caloric needs or busy lifestyles (Asbury, n.d.).
creatine and HMB are two well-studied supplements that have demonstrated potential benefits for enhancing exercise performance, promoting lean mass gains, and preserving muscle mass during periods of inactivity or recovery (Kreider et al., 2017; Deutz et al., 2013). Practical recommendations for incorporating these supplements into a weight gain plan include consuming a calorie surplus of 300-500 calories per day, primarily from nutrient-dense whole foods, and strategically using protein powders, mass gainers, creatine, and HMB to support specific goals. However, it is crucial to prioritise whole food nutrition as the foundation of a healthy diet and to consult with a healthcare professional before beginning any new supplement regimen to ensure safety and appropriateness based on individual needs and circumstances. By combining a well-designed nutrition and exercise plan with targeted supplement use, individuals can optimise their weight gain journey and achieve their desired body composition outcomes.
Key Highlights and Actionable Tips
- Complex Weight Gainer is designed to support muscle gain and regeneration, providing a blend of calories, carbohydrates, and protein in one shake.
- The formula uses 100% finely ground oats to provide valuable carbohydrates and nutrients important for your diet.
- To increase calorie intake by 500-1500 calories, drink 1-3 shakes between main meals, in combination with a balanced diet.
- On training days, drink 1 shake 15-30 minutes after your workout and 1-2 shakes between meals throughout the day.
- Boost your shake by adding other supplements such as creatine, L-glutamine, or collagen to your Complex Weight Gainer shake.
How can Complex Weight Gainer help me reach my muscle gain goals?
Complex Weight Gainer is specially formulated to support individuals who struggle to build muscle mass. By providing a blend of calories, complex carbohydrates, and high-quality protein in one convenient shake, it becomes easier to increase your daily calorie and protein intake, which is essential for muscle growth. The formula also includes nutrients that are important for optimal muscle regeneration and growth, helping you reach your goals more effectively.
Can I use Complex Weight Gainer as a meal replacement?
While Complex Weight Gainer is a great way to increase your calorie and nutrient intake, it should not be used as a sole source of nutrition or as a meal replacement. The product is designed to be consumed between meals or after workouts to supplement your diet and support muscle gain. It’s important to maintain a balanced diet that includes whole foods and consult with a healthcare professional or registered dietitian to ensure your nutritional needs are met.
How does the taste of Complex Weight Gainer compare to other weight gain supplements?
Women’s Best places a strong emphasis on taste, offering a wide range of over 100 unique flavours for their supplements. The Complex Weight Gainer is available in delicious options such as creamy vanilla and milk chocolate, with the taste perfected based on customer feedback. Many users find the taste of this product to be superior to other weight gain supplements on the market, making it easier to incorporate into their daily routine.
Are there any potential side effects associated with using Complex Weight Gainer?
As with any dietary supplement, it’s essential to follow the recommended dosage and consult with a healthcare professional before starting to use Complex Weight Gainer, especially if you have any pre-existing health conditions or allergies. Some individuals may experience digestive discomfort or bloating when consuming high-calorie supplements, but this can often be managed by gradually increasing your intake and staying well-hydrated. If you experience any adverse effects, discontinue use and consult with a doctor.
How long does it typically take to see results when using Complex Weight Gainer?
The time it takes to see results from using Complex Weight Gainer can vary depending on individual factors such as your starting body composition, diet, and training regimen. However, with consistent use and a proper exercise program, many users report noticeable improvements in muscle mass and weight gain within 4-8 weeks. Keep in mind that everyone responds differently, and it’s crucial to maintain a balanced approach, combining the supplement with a nutritious diet and regular resistance training for the best results.
References
Asbury, L. (n.d.). The role of mass gainers in weight gain. Laura Asbury RD. https://www.lauraasburyrd.com/
Deutz, N. E., Pereira, S. L., Hays, N. P., Oliver, J. S., Edens, N. K., Evans, C. M., & Wolfe, R. R. (2013). Effect of β-hydroxy-β-methylbutyrate (HMB) on lean body mass during 10 days of bed rest in older adults. Clinical Nutrition, 32(5), 704-712. https://www.ncbi.nlm.nih.gov/pubmed/23514105
Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. https://www.ncbi.nlm.nih.gov/pubmed/28615996
Sharp, M., Sahin, K., Seidel, M., Roubenoff, R., Herr, K., Mavros, P., & Fielding, R. (2018). Effects of whey protein on body composition in younger and older adults: a randomized controlled trial. The FASEB Journal, 32(1_supplement), 663-12. https://www.ncbi.nlm.nih.gov/pubmed/28399016
