HealthNutrition

The 7 best food supplements for gaining weight and increasing muscle mass

While most people these days are looking for a way to lose weight, there are also those who suffer from excess weight and want to find a solution. Most people should focus on increasing muscle and increasing the amount of muscle in their body instead of fat if they want a healthier body. Muscle is built through exercise and diet, but sometimes nutritional supplements are needed to gain weight.

By providing your body with the calories and protein it needs, a supplement can help you gain weight faster and exercise more effectively. Let’s learn about some examples of food supplements for weight gain for adults at the end of this article.

Weight gain dietary supplements

By increasing muscle mass, dietary supplements can cause weight gain. To achieve best results, they must be taken with foods that lead to weight gain.

1. Supplements with protein:

Protein is one of the most important components of muscle. Adult athletes who use protein supplements gain slightly more muscle than those who do not. The most important factor is your total daily protein intake, not the source; that is, whether you get your protein from food or supplements does not matter.

Protein should make up 10-35% of daily calories, according to general recommendations. The majority of researchers agree that active adults should consume between 1.4 and 2 grams of protein per kilogram of body weight per day to build muscle.

A protein supplement is not necessary if you can get this amount of protein from your diet. Many people, however, prefer to increase their protein intake by taking supplements in the form of shakes or protein bars for various reasons, including busy lives. Check your diet for a few days to see if you are getting enough protein.

Unless you also increase your calorie intake, following a high-protein diet won’t cause weight gain on its own. A high-protein diet has even been shown to reduce body fat and weight due to increased satiety.

2. Supplements containing creatine:

One of the few sports supplements that has been extensively researched is creatine. Some foods and body cells contain creatine. Creatine supplements can increase creatine levels in muscles more than usual.

The body uses creatine to produce energy rapidly. Creatine supplements have been shown to improve athletic performance and increase muscle mass over time. Creatine monohydrate is safe and effective, but there are many types of creatine.

To begin, it is usually recommended to take 20 grams of creatine every day, divided into four meals, for five to seven days. A maintenance dose of 3-5 grams of creatine a day can be taken indefinitely after this initial period.

3. Gainers of weight:

In order to gain weight, you must consume more calories than your body requires. The high calories in gainers make them a suitable option for those who have difficulty gaining weight.

Gainers are no different from protein supplements. Calorie intake is only increased by them. In general, gainers contain a high level of carbohydrates and protein. Some types of it provide the body with 1250 calories, 252 grams of carbohydrates, and 50 grams of protein per serving.

Gainers will increase your calorie intake, but some people dislike their taste and consistency. It is better, however, if you can increase your calorie intake only through diet. Your body receives more nutrients this way.

Supplements that enhance sports performance
There are very few supplements that can lead to weight gain and muscle building without exercise. Furthermore, supplements can help you exercise harder and gradually gain muscle mass.

4. Contains caffeine:

In order to improve their athletic performance, active people often consume caffeine before exercising. Caffeine enhances athletic performance, according to research. In weight training, running, and cycling, it can improve the body’s power output (its ability to produce force quickly).

Caffeine consumption can lead to better muscle growth over time as you exercise harder. It is only possible to achieve this if you consume enough calories and protein.

5. Citrulline:

Citrulline is an amino acid produced both by the body and by food. Citrulline increases blood supply to body tissues. The amount of exercise performed in one session may increase when taking this supplement.

Research on citrulline’s long-term effects is limited, but if it improves athletic performance, it will help your muscles grow. As a result, it can be used as a weight-gaining food supplement.

6. Beta Alanine:

The body produces beta-alanine naturally, which helps muscles fight fatigue during exercise. Supplementation with beta-alanine improves performance during intense exercise lasting one to four minutes. There is evidence that beta-alanine can increase muscle growth during exercise, although more research is needed.

Weight gain may not be affected by the following supplements:

With a proper exercise program, supplements that increase your calorie and protein intake can help you build muscle. Supplements that improve athletic performance can also promote muscle growth or weight gain. Most supplements, however, lack evidence of effectiveness, including:

BCAAs (branched chain amino acids):

Weight gain can be achieved with branched chain amino acids, according to some people. Muscle growth requires BCAAs. The good news is that BCAAs are found in almost all protein sources, so you’re likely to consume them whenever you eat protein. Furthermore, research does not support the benefits of BCAA supplementation for muscle growth. BCAAs aren’t necessary for muscle growth if you get enough protein.

Boosters of testosterone:

As a key component of the body’s anabolic processes, testosterone promotes muscle growth. A testosterone booster is a supplement that claims to increase testosterone and muscle growth.
It is likely that most of these compounds are not good for boosting testosterone or gaining weight. Despite the fact that few studies have shown the possible benefits of some of these ingredients, more research is needed to determine their effectiveness.

People with low testosterone may benefit from some of these supplements. In general, testosterone boosters are not as effective as they claim to be.

CLA (Conjugated Linoleic Acid):

A special group of fatty acids is conjugated linoleic acid. Muscle gain has been reported to be affected differently by CLA supplementation. Studies have shown little benefit from CLA supplementation, while others have found it ineffective. Several studies suggest that CLA may only slightly promote fat loss and is unlikely to increase body weight, even if it does slightly increase muscle building.

The best dietary supplement for fattening the face is:

Face shapes naturally change as people age, as fat or muscle tone around the face decreases. In contrast, the shape of the face can vary based on a person’s weight and muscle mass.

There are some people who desire a round, plump or voluminous face. Dieting and eating more calories won’t make your face fat. The more calories you consume, the fatter your face and body become.

There are some people who claim that using certain topical products, oils or masks can help fatten up the face. It seems that long-term use of these substances can help maintain skin moisture and protect skin cells from aging, but no studies have proven this claim. Maintaining the skin’s moisture makes the face look more beautiful.

According to a study, fatty acids may be able to fill the spaces between the outermost layers of skin cells when applied topically. The skin benefits from olive oil, coconut oil, avocado oil, almond oil, amla oil, and shea butter. You should test the oil on a patch of skin before applying it to your face to see if it causes allergic reactions or other problems.

The best vitamin for fattening the face and body is:

To gain weight, some people consume vitamins and their supplements as food supplements. It is only effective to take vitamins for weight gain when nutrient deficiencies have caused weight loss. Vitamin deficiencies such as vitamin C, folate (vitamin B9), and vitamin B12 contribute to weight loss.

In the absence of these three vitamins, the body cannot make enough red blood cells, resulting in anemia. Fatigue, shortness of breath, muscle weakness, dizziness, irregular heartbeat, loss of appetite, and weight loss are early symptoms of anemia.

What is the best way to use a medicinal supplement for anemia?

Poor nutrition or malabsorption of nutrients are the most common causes of vitamin C deficiency. Smokers are more likely to suffer from vitamin C deficiency since smoking interferes with absorption. Chronic diseases such as kidney disease or cancer may result in a lack of this nutrient.

Folate:

The most common causes of folate deficiency are improper diet, malabsorption disorders, and certain medications. Patients with kidney failure undergoing hemodialysis and pregnant women are more likely to be deficient in this nutrient. The metabolism of folate can be affected by some cancer drugs and its levels can be reduced.

Vitamin B12:

A lack of intrinsic factor can cause B12 deficiency. Vitamin B12 is absorbed by intrinsic factor, a protein made in the stomach. In addition to surgery and removal of part of the stomach or intestines, a vegetarian diet, aging, and autoimmune diseases such as type 1 diabetes can also cause a deficiency of this vitamin.

Nutritional supplements for weight gain: how to choose and buy them:
For this reason, you should choose the right weight gain supplement based on your goals and the amount of calories you need. There are different types of weight gain supplements that are different in terms of calories. Instead of artificial sweeteners like sucralose and acesulfame potassium, you can use supplements sweetened with stevia or natural sugar.

Ask your doctor or nutritionist how much weight gain you need and to what extent you can use foods and supplements. Heart disease and stroke can be caused by excessive consumption of protein, fat, and carbohydrates. Additionally, some weight gain supplements may worsen your condition or interfere with your medication.

Do not try to resolve a vitamin deficiency by yourself if you are losing appetite and weight. The right treatment solution should be suggested by a doctor. The use of supplements and dietary modification will correct the lack of nutrients, but if an underlying disease or the use of a certain drug contributes to the occurrence of this problem, your disease must be treated under the supervision of a doctor or your medication must be changed.

Final word:
Building muscle and gaining weight require adequate exercise and proper nutrition. You need more calories and protein if you want to gain weight. Food supplements can help you gain weight if you cannot do it through diet.

Taking supplements such as protein supplements, creatine supplements, and gainers can increase calorie and protein intake. You can gain muscle mass by taking supplements such as caffeine, citrulline, and beta-alanine.

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