A healthy diet and a regular exercise schedule are the key requirements to gain weight. If you are planning to build muscle or want to gain weight, weight gainers are something you must consider. Weight gainers sound appealing to every gym enthusiast. However, before consuming weight gain supplements, you should understand that like weight loss, weight gain too, does not happen overnight. For the right amount of weight gain, and at the right places, you need to pay attention to the two most important aspects – (1) Exercise and (2) Fast weight gain supplements. Yes, weight gain supplements are quite popular as it can help you to gain weight and mass quickly. In this article, we shed light on some of the common weight gainers and how do they work.
Best Weight Gain Supplements
There is a whole range of dietary supplements available in the market that can help you to achieve your weight gain goals quickly. But before you plan to buy these, there are a few things you need to be aware of right from the types of supplements to how they work and how to take it. Moreover, you should also talk to your trainer and doctor before you start taking these supplements to know if you are fit to take supplements and what changes you need to make to your fitness and diet plan.
Here is some quick brief about the common weight gain supplements.
One of the most popular weight gain supplements, creatine is considered to be highly effective for muscle gain. Creatine is a naturally produced compound which is known to provide energy to the muscles and other tissues in the body. It also increases water content in the muscle cells which causes them to swell slightly and trigger the cells for muscle growth.
Creatine supplements which are commercially available, boost the natural stores of creatine in the body. It increases the level of hormones involved in muscle growth, such as IGF-1, and may also decrease the breakdown of proteins in the body. This affects your muscle activity and performance, causing you to gain weight over time. It can also improve muscle strength which in turn causes you to perform better physically improving overall muscle mass. Moreover, it is one of the most extensively studied weight gain supplements with a better safety profile.
When and How to Take Creatine: Creatine supplements can be taken before or after you start your workout or exercise. However, according to health and fitness experts, consuming creatine mixed with fruit juice or any carbohydrate food prior or post workout provides the best results.
2. Weight Gainers
A simple rule to gain weight is to eat more calories than what your body needs to function. And the exact amount of the caloric intake depends on numerous factors which includes your current weight and how much you want to gain. And if you fail to meet your desired weight targets with food, then you can opt for weight gainers. Well, the name says it all!
Weight gainers are weight gain supplement primarily used by and recommended to those who struggle to gain weight. For example, people with high basal metabolic rate are unable to gain weight despite consuming a large number of calories. Hence, weight gainers which provide more proteins and calories are ideal for such people.
The calorie content of weight gainer supplement varies; however, one serving can provide up to 1000 calories making them popular weight gain supplements. Contrary to popular belief that weight gainers are mostly protein, they are mostly made of carbohydrates and contain partly proteins which help you gain calories. However, most people do not like the taste and consistency of the product. So do your bit of research and talk to your nutritionist before you add it to your diet.
When and How to Take Weight Gainers: Weight gainers are mostly available in the form of shakes which are high in carbohydrates and protein. These are great for pre-workout and post-workout session due to the high protein and carbohydrate content.
Check out some of the best weight gainers in India.
3. Protein Supplements
Most of us are aware of the fact that taking protein is a necessity for optimal muscle gain. Ideally, it is recommended that around 10 – 35% of calories must come from protein. The protein requirement varies from individual to individual as it depends upon the weight of a person and gender.
If you want to gain weight, you should consider protein supplements because your body needs more proteins than it breaks down. However, if you are already on a high-protein diet, taking protein supplements will not help you much in gaining weight or muscle. Some of the most popular forms of protein supplements are whey, soy, and casein.
When and How to Take Protein Supplements: If you are on protein supplements, begin and end your day with it. For example, have a glass of protein shake for breakfast and before going to bed. Additionally, consume protein supplements pre and post-workout. Your muscles are most tired and need nutrition after a workout session. Taking protein soon after a workout session provides the necessary protein to build strength and gain weight. People with a busy schedule can consider protein supplements in the form of shakes and bars.
Do let us know if you are on weight gain supplement and how it has helped you to gain weight.
(The article is reviewed by Dr. Lalit Kanodia, General Physician)
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