Although losing weight is a very common goal, many people want to weight gain .
Some common causes include improving daily functioning, gaining more muscle and increasing athletics.
In general, people who want to gain weight should focus on muscle growth. Gaining most of your weight in muscle rather than fat is usually healthy.
While diet and exercise are important for gaining muscle, supplements can also help by providing calories and proteins or allowing you to work out harder.
Here are 4 supplements that can help you gain muscle.
Most people know that protein is an important component of muscle.
Numerous studies have shown that adults who take protein supplements as part of their diet have a slightly greater increase in muscle strength (1 Trusted Source, 2 Trusted Source).
However, the most important aspect of your entire daily protein intake is whether it comes from food or supplements (3, 4).
As a general recommendation, the Institute of Medicine suggests that 10-35% of your daily calories come from protein (5).
Most researchers agree that it takes 0.6–0.9 grams (1.4–2.0 grams per kg) of body weight per day. Day to support muscle growth in active adults (6).
If you can eat all this protein recommended from whole foods, no protein supplement is required.
However, many supplements in the form of shakes or bars consider it a practical way to incorporate more protein into a busy schedule.
One way to help determine if you are eating enough protein without supplements is to keep track of your diet over a few simple days. You can use free resources such as USDA SuperTracker, My FitnessPal or other similar apps or sites.
In general, it is also important to realize that eating a high-protein diet does not result in weight gain if you do not eat enough calories.
In fact, some studies have shown that a high protein diet promotes fat loss by making you more satisfied after eating and reducing the amount you eat (7 Trusted Source, 8 Trusted Source).
SUMMARY Protein is very important for muscle growth. How much money you eat each day is a very complex commodity. It is recommended to take 0.6-0.9 g / lb (1.4-2.0 g / kg). Your protein intake may come from a diet or medication.
Creatine is one of the most widely studied supplements and one of the few sports supplements with very strong research support (9).
This molecule is found naturally in your cells and in certain foods.
When taken as a supplement, the creatine content of your muscles increases beyond normal levels (10 Trusted Source, 11 Trusted Source).
Creatine has many important functions in your body, including rapid energy production (12 Trusted Source).
Considerable research has shown that creatine supplementation improves exercise ability and muscle growth over time (9, 13 Trusted Source).
Although there are many types of creatine available, creatine monohydrate supports the most research safely and effectively (14 Trusted Source).
When taking creatine, it is advisable to take a filling dose of approx. 20 grams per Day, divide it into four portions and start 5-7 days (9, 15).
After this initial period, a maintenance dose of approx. 3-5 grams a day is taken indefinitely.
SUMMARY Creatine is a supplement to muscle and weight gain. Several studies have shown that it helps improve exercise and muscle growth over time. There are many types, but creatine monohydrate is currently recommended.
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To gain weight, your body needs to eat more calories than usual. However, how much you eat can vary between individuals (16 Trusted Source, 17 Trusted Source).
Weight gain is a broad group of high-calorie supplements marketed to those who are struggling to gain weight.
As with protein supplements, there is no magic in these supplements. This is a handy way for some people to gain more calories.
In general, weight gainers are very carbohydrate and protein.
For example, a popular supplement contains 1,250 calories, 252 grams of carbohydrates and 50 grams of protein per day. Portion.
Increasing the weight of your food will certainly increase the number of calories you eat, and some may think the taste and consistency of these products is unpleasant.
While these medications may be handy for you on the go, another option is to eat more real foods, which also provide other beneficial nutrients.
SUMMARY Weight gainers are high calorie products that contain large amounts of carbohydrates and proteins. These products can help you gain weight if you add them to your regular diet, but they are no better than eating more real foods.
Very few, if any, supplements can lead to significant weight and muscle growth without exercise.
However, there are many medications that can help you exercise more, which can lead to greater muscle growth over time.
Caffeine is widely consumed worldwide. Active people often take it before training to improve training results.
Research has shown that caffeine is really effective in increasing exercise ability.
For example, it improves energy production, the ability to quickly produce body energy, which is important for activities such as weight training, sprinting and cycling (18).
Over time, exercise due to caffeine consumption leads to better muscle growth. However, this can only happen if you eat enough calories and protein.
Citrulline is an amino acid produced in your body and available in foods (19 Trusted Source, 20 Trusted Source).
One of its functions (21 reliable source) is to increase the blood flow to your body tissue.
Many studies have found that taking this supplement (22 Trusted Source, 23 Trusted Source, 24 Trusted Source) increases the amount of training in a single session.
Long-term research is limited, but this supplement can help you build muscle over time if you allow yourself to do a greater amount of work while exercising.
Beta-alanine is another amino acid naturally produced in your body. Among other functions, it helps your muscles fight fatigue during exercise (25).
Used as a supplement, beta-alanine helps improve performance during intense training that takes place in one to four minutes of competition (26 Trusted Source).
Although more research is needed, there is evidence that beta-alanine boosts muscle growth as you exercise (27 Trusted Source).
Beta-hydroxy-beta-methylbutyrate (HMB) is a molecule (28 reliable source) that is produced when the amino acid leucine breaks down in your body.
This molecule helps recover from intense exercise and reduces muscle protein breakdown (29 Trusted Source).
Although mixed results have been reported, HMB supplements improve muscle recovery and muscle growth, especially in those without previous training experience (29 Trusted Source).
However, studies showing the major benefits of HMB supplements have recently been questioned and more information is needed to clarify their true impact (30 Trusted Source, 31 Trusted Source).
SUMMARY There are many medications that improve weight and muscle growth over time by increasing the size or intensity of exercise performance. Some supplements with such benefits include caffeine, citrulline, beta-alanine and HMB.
Supplements that increase your calorie or protein intake can help you gain muscle when combined with an appropriate exercise program, usually weight training (2 Trusted Source, 32 Trusted Source).
Other medications that improve your exercise ability may provide a greater stimulus that your body should receive. This can lead to better muscle or weight gain over time.
However, most supplements have very little evidence that they can increase weight or muscle.
There is no doubt that branched chain amino acids (BCAA) are essential for muscle growth (33 Trusted Source, 34 Trusted Source).
However, BCAAs are found in almost all protein sources. If you’ve ever eaten protein, you’re already taking BCAAs too much.
In addition, research does not support the benefits of BCAA supplements for muscle gain (35, 36 Trusted Source).
Despite their popularity, these drugs are important for muscle growth if you take enough protein.
Testosterone, a hormone, plays an important role in your body’s anabolic processes that contribute to muscle growth (37 Trusted Source, 38 Trusted Source).
Testosterone boosters produce a wide variety of supplements that claim to increase this hormone and produce muscle growth.
Tribulus terrestris, methi, de-aspartic acid, ashwagandha and DHEA are the most common substances.
Overall, most of these compounds are not beneficial for testosterone or weight gain (39 Trusted Source, 40 Trusted Source, 41 Trusted Source).
A small number of studies have shown benefits for some of these ingredients, but more evidence is needed (42 Trusted Source, 43 Trusted Source).
Some of these supplements are more effective in people with low testosterone. Either way, testosterone enhancers usually don’t meet their marketing requirements.