How to Use Supplements to Gain Weight
You can use sports supplements to achieve a variety of fitness-related goals. Most people are interested in losing weight or maintaining a healthy weight. However, if you’re slender and small, you might be interested in hitting the gym to gain weight and build muscle and strength.
People cutting calories might think hearing “eat more!” sounds like music to their ears. However, those who struggle to gain weight known how hard it can be. People have a lot of success strategically using weight gain supplements like mass gainers and other sports supplements to pack on solid mass.
Steps to Take to Gain Weight
The idea is simple. Eat more calories than you burn and lift weights so that your body uses those excess calories to build muscle. Execution is a little trickier. Follow these basic steps to gain weight.
1. Determine Your Calorie Expenditure
Use the Harris-Benedict equation to determine your basal metabolic rate. Your BMR is your individual calorie needs at rest.
For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
Next, adjust for your activity level. Multiply your BMR by:
If you are:
Sedentary (little to no exercise)
Lightly active (light exercise 1-3 days/week)
Active (moderate exercises 3-5 days/week)
Very active (hard exercise 6-7 days/week)
Extra active (hard exercise and a physical job)
Finally, to gain weight, add an additional 250-500 calories. Each day aim to eat your calculated calories. Ensure you are getting approximately 40% of calories from carbohydrates, 25% from protein, and 35% from fat.
Mass gainers are excellent weight gain supplements to add to your diet to hit your calorie and macro goals easily.
Eating more is only part of the weight gain equation, especially if you want to build as much lean mass as possible. In order for your body to turn the excess calories into muscle instead of fat, you need to put stress on your muscles.
2. Lift weights
Eating excess calories will turn into excess body fat unless you take steps to build muscle.
When you lift weights, you’re creating tiny, microscopic tears in your muscle fibres. While your body heals the tears, it packs on more muscle to account for the load you’re lifting. This is where excess calories come into play. If you don’t have any extra protein and carbs, muscles will repair but won’t be able to grow.
Consume a mass gainer with protein and carbohydrates immediately post-workout, so your body can get to work refueling and healing.
Eat consistently throughout the day, so you don’t have to stuff your face before bed just to try to fit your calories in. Weight gain supplements are an easy way to keep consuming calories without feeling too full.
4. Sleep and Rest
Sleep and rest are an underrated, critical part of any fitness goal equation. Most cellular repair happens overnight. Seven to eight hours of sleep a night is critical for muscle recovery and growth.
Take one to two rest days per week. The heavier and more challenging the workout, the more rest required. In order to gain muscle mass, you must stress the muscles and then remove that stress. Schedule in your rest days and stick to them.
Weight Gain Supplements to Consider
Consider these weight gain supplements and standard sports supplements to leverage their effects to achieve your weight gain goal strategically.
There is no denying lifting weights is hard work. Even if you love it, it’s not easy to push your body to the max every single workout. Pre-workout can help you work hard every time.
Pre-workout supplements don’t have a specific formula. Instead, learn which specific, proven ingredients will help you achieve your goals. A few ingredients you want for building muscle are creatine, beta-alanine, and caffeine.
Pre-Workout Weight Gain Supplement Recommendation:
HD Muscle Pre-HD Ultra: HD Muscle is an innovative supplement company with cutting-edge, quality products. This pre-workout is an ideal weight gain supplement because it contains the recommended, proven ingredients we mentioned above and others to promote excellent workouts with massive pumps.
Mass gainers are the most obvious product to include in your supplement stack when looking for weight gain supplements.
They are weight gain supplements similar to protein shakes, with high carbohydrate and fat content. Ideally, a mass gainer provides the excess nutrition needed to hit your nutritional goals.
If you can find a mass gainer with about 500 extra calories and a great split between carbs, fat, and protein, adding one shake per day takes care of your extra nutrition needs. They make meeting nutrition goals easier.
Mass Gainer Weight Gain Supplement Recommendation:
ANS Performance N-Mass Gainer: ANS is a trusted supplement brand with a wide selection of sports supplement products. Two scoops of N-Mass contain:
- 650 calories
- 5 grams of fat
- 125 grams of carbohydrates
- 27 grams of protein
These nutrients come from quality complex carbohydrates and healthy fats from whole food sources.
Earlier, we mentioned that rest and recovery are essential to gaining muscle mass. Essential amino acid supplements provide the building blocks your muscles need to fully and quickly recover and grow.
For a food source to be a complete protein, it needs to have all nine essential amino acids. These aminos are the ones your body cannot produce on its own. They are the building blocks of protein and structures in your body. The BCAAs or branched-chain amino acids are those that are critical to the muscle growth process.
EAA supplements are better to take than BCAAs when your goal is to gain muscle.
EAA Weight Gain Supplement Recommendation:
HD Muscle EAA-HD: Another favourite product from HD Muscle, EAA-HD contains five grams of all nine essential amino acids. Your body needs each of these amino acids to build and repair muscle.
Every fitness goal is challenging. Building muscle mass and gaining weight is a long, difficult process. You must be willing to put in the hard work to achieve your fitness goals. You can strategically use weight gain supplements like pre-workout, mass gainers, and EAAs to achieve your goals faster.