Weight loss is the ultimate aim for most people. Yet, some actually prefer gaining weight. Reasons to support this muscle-building trend include enhancing athleticism, daily functioning, and looking powerful. If you’re planning to boost weight, you can begin by focusing on gaining muscle. It’s because increasing body fat is not a very healthy idea to become stronger. While intense exercise and a healthy diet are quintessential to build muscle, supplements act as catalysts. They allow you to exercise harder by increasing protein synthesis and calories. Take a look at the best supplements to gain weight.
Contents
Creatine
Being among the few sports supplements with strong research, creatine is originally present in your cells. But, you can even receive this supplement through some foods. When one intakes supplements, its content in your muscles rises beyond the usual levels. Several vital functions of creatine in the body include rapid energy production. Even substantial research in this field has shown how creatine supplements boost muscle gain and improve exercise performance over time. Creatine monohydrate is effective and safe, though there are several other kinds of creatine available. Experts recommend one should take a loading dose of twenty grams per day initially. You can split it into four servings and intake for five to seven days. After a week, you may continue having 3-5 grams of creatine doses for an indefinite period.
Protein
Protein is an essential component of muscles. Research has shown that exercising adults who consumed a protein shake, and supplements show more muscle gain. However, an important factor is your daily protein intake regardless of its source. The Institute of Medicine recommends that those building muscles have 10-35 percent of their calories from proteins. It is a general suggestion for everyone, though. If whole foods can fulfill this quantity in your body, you may even sideline protein supplements. However, several people consider protein shakes and bars a more convenient way, owing to their busy lives. Also, high-protein diets do not essentially cause weight increase unless your calorie intake is high. Sometimes protein can even promote weight loss as it satisfies you with little quantity.
Weight gainers
Your body needs a level of calorie intake for normal functioning. But if you wish to build muscle, you need more calories. The extra amount you can take varies. So, for those who have trouble gaining weight, here’s a high-calorie solution: weight gainers. These are shakes very high in proteins and carbohydrates. Weight gainers are very similar to protein supplements and can become a part of your healthy diet. If you’re looking for a simpler calorie intake method, include weight gainers in your healthy diet. While weight gainers can largely increase the calories in your food, some people consider its taste unpleasant. Its consistency is also not a delight to the flavor buds. A healthy option is to eat more real food, even though these sports supplements are convenient. Dieticians suggest having a healthy diet if you’re not on the go for additional beneficial nutrients.
Other vital supplements to gain weight
Proteins, weight gainers, and creatine are the best supplements to build muscle. But, you must check out these less-talked-about lean muscle-building supplements.
Caffeine
This supplement does not directly enhance your body weight. However, it helps with weight loss. Also, it’s one of the best energy drinks that increase your power to exercise for longer. Caffeine supplements are, therefore, taken by sportsmen and bodybuilders. Another important aspect of weight training is higher output power. And caffeine truly boosts it.
HMB
Beta-hydroxy Beta-methyl butyrate or HMB are dietary supplements that speed up recovery. Your body produces these molecules when the amino acid leucine breaks up in your body. Your ability to recover from intense exercise increases with its assistance though HMB has no direct link to weight gain. The human body naturally produces HMB. Yet, taking a supplement has proved faster recovery and muscle growth.
Citrulline
Your body naturally produces these amino acids for protein synthesis. You can also take them through certain energy drinks and foods. Among the main functions of citrulline is to enhance blood flow to tissues. Studies show that people who intake these supplements performed more exercise with vigor in a single session. Even though research is needed, citrulline helps build muscle and increases your workout energy.
Beta-Alanine
It is an amino acid naturally produced in our body. During intense exercise sessions, this beta-alanine helps your muscles fight fatigue. If you take these dietary supplements, they improve your power output by promoting protein synthesis in your body. Especially in those one-to-four-minute bouts, beta-alanine amino acids boost your performance. Studies show that this supplement can help in gaining muscles.
Conclusion
The Food and Drug Administration permits the use of dietary supplements. Yet, everything comes with a cost. While a natural diet with protein and calories has no side effects, supplements might have. Despite the ambiguity, it’s wise to consult your trainer or dietician before picking any food alternatives. Also, do not forget to incorporate a healthy diet and sufficient exercise in your lifestyle.
