Best Supplements to Gain Weight

The Weight Gain Equation

Like weight loss, gaining weight really isn't a mystery. For the most part, it's simple math: If you consistently take in more calories than you burn, you are bound to retain some weight over time. Having said that, there are a lot of finer points to consider.

Just like it makes a world of difference eating 500 calories of sugar vs. 500 calories of salad for someone trying to lose weight, weight gainers have to approach the issue as a big picture strategy rather than random skirmishes. That's why a weight gain supplement is merely a part of the arsenal, not a magic bullet.

Insulin

The topic of blood sugar and insulin is often discussed in conjunction with Atkins and other fat loss diets. However, it is just as important of a consideration when you're going the other way. Insulin is released as a response to surges in blood sugar. It is very anabolic in nature, ie. it helps pack on the pounds both in terms of muscle and fat, which is why those looking to lose weight try to minimize the insulin.

For you, insulin is your friend -- to an extent. Chugging a quart of maple syrup may seem like a fabulous idea since it would produce a massive insulin response, but get real -- diabetes isn't that fun. However, a carefully measured intake of carbs throughout the day can help create a sufficiently anabolic environment.

Weight Training

Speaking of creating an anabolic environment in your body, don't forget about one of the most important components: weight training. While pumping iron is destructive to your muscles -- in the short term -- the long term effect is significant. By hitting the weights regularly, you stimulate continued growth and, perhaps most important in this context, it can boost the natural production of growth hormones released during sleep.

Best Supplements To Gain Weight

So, let's talk about the actual supplements that tie into the points made above.

Gainer Shakes

There are protein shakes, which typically are mostly or all protein, and there are specific gainer shakes. The latter usually have "Gainer" or "Mass" somewhere right in the name, ie. Gainer's Fuel, Heavyweight Gainer, Serious Mass, Cyto Gainer and so on. The most important thing to look for on the label is: A) protein to carbohydrate ratio, and B) what kind of carbs there are.

A good gainer should have more than 1:1 ratio of protein to carbs -- often 1:3 or 1:4, ie. most of the calories coming from carbs. This ties into the next point: It should be a mix of simple and complex carbs. If it's all simple, that means it's too heavy in sugar and bound to trigger too great of an insulin rush. All complex carbs provides fuel for the body for a longer time, but you don't get optimal growth.

Don't sweat too much about grand claims of "X calories per serving" between brands. Look closely, and you'll find that the "big boys" merely suggest more scoops as being a "serving". For best effect, take a sizable scoop (or two) and mix with water, milk or juice between meals as a snack. Aim for at least 500 calories. If you can stomach it, double down and have one between breakfast and lunch as well as one between lunch and dinner.

Creatine

Creatine monohydrate is an interesting supplement in that it produces immediate results (three to five pounds weight gain within a week) and provides a significant strength boost, which in turn allows you to train harder and pack on more muscle. Creatine is cycled on and off in four to six week cycles, meaning you lose the immediate water gain once you stop, but the gains you made from increased strength are yours to keep.

If you're not familiar with creatine, this may all sound too good to be true. Well, this is the exception to the rule. It really is true, and few supplements have received such intense scrutiny by the scientific community in terms of safety and efficiency. It is perfectly safe for most healthy adults and can be a great boost to your weight gain efforts. Good luck!