Do you want to gain healthy weight? Choosing the right dietary supplements for weight gain can be beneficial, as they can provide essential calories and nutrients. Just remember, they shouldn’t replace your meals!
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Let’s take a closer look at some types.
Protein Powders: Rich sources of protein from animals or plants {2}
| Who they’re best for | They’re best for people who can’t get enough protein from food every day and those who want an easy way to boost their protein intake. |
| Potential side effects | Side effects can vary depending on the ingredients in the product. If you’re lactose intolerant or allergic to milk, you should steer clear of whey protein powders. Some protein powders may also have extras that could upset some stomachs. |
| Recommended daily intake | For active adults, it is 1.4 to 2.0 grams per kilogram of body weight daily. |
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Weight Gainers: High-calorie supplements that have different amounts of protein, carbs, and fats {2}
| Who they’re best for | They’re best for people who struggle to get enough calories from food alone. |
| Potential side effects | Ingredients can vary between products, leading to different side effects. Some products might also include additives, like artificial sweeteners, that could upset your stomach. |
| Recommended daily intake | The suggested daily amount is 50-150 grams, taken as milkshakes or mixed with water. |
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Creatine: A substance that helps your muscles produce energy when lifting heavy weights or doing intense exercises {2}
| Who it’s best for | It’s best for people wanting to build muscle and improve their athletic performance. |
| Potential side effects | It might cause some people to retain water. In addition, taking higher doses could lead to stomach issues. |
| Recommended daily intake | The usual advice for using creatine is to start with a loading dose of about 20 grams each day, divided into 4 servings, for 5 to 7 days. After this initial phase, it’s suggested to take about 3 to 5 grams daily to keep creatine levels up. |
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Pre-workouts: Supplements taken before exercise, with caffeine as the main ingredient in most {4}
| Who they’re best for | Best for those looking to improve athletic performance while gaining weight. |
| Potential side effects | Side effects depend on the ingredients. For instance, beta-alanine might cause a harmless tingling sensation. Caffeine can make some people feel nervous and might affect their blood pressure. |
| Recommended daily intake | It depends on your needs and the ingredients in the supplement. |
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Resources:
- 6 Best Weight Gain Supplements (healthline.com)
- Effective Weight Gain with Supplements Guide | Mavyn
- Is It Good to Take Mass Gainers? Side Effects (medicinenet.com)
- Pre-Workout Supplements: How It Can Benefit Your Overall Well-Being (webmd.com)
- How Much Pre-Workout Should I Take? [2024 Guide] (awesomecoffee.com)
