Ninety percent of our conversations regarding supplements are based around losing weight, however what if you're struggling to gain weight and build body mass? This is a very real goal for many people who train, body build and compete in weightlifting. So, what supplements are essential when it comes to ensuring gains?
Firstly, let’s focus on how to gain weight by increasing your body muscle rather than body fat percentage. One simple way to do this is through protein, as a general recommendation, the Institute of Medicine suggests that 10–35% of your daily calories should come from protein (https://www.healthline.com/nutrition/best-weight-gain-supplements#TOC_TITLE_HDR_2). A fantastic high calorie protein to give a go is PBfit + Protein which is a vegan plant-based protein that comes with 20g of protein per serving and mixes well with oat milk or almond milk. Because this protein is made from peanuts it is a naturally high caloric option!
Additionally, Creatine is a well-researched supplement that may help with weight gain through increased muscle mass. Creatine has several important functions in your body, including rapid energy production and has been shown to improve muscle gain over time (https://www.healthline.com/nutrition/creatine-exercise-performance). As you know, one if my favourite creatine products is our Creatine Monohydrate https://baguiosports.com/products/100-pure-micronised-creatine-monohydrate-500g?_pos=3&_sid=893f1b82e&_ss=r
Lastly when looking to increase gains, other supplements like caffeine, citrulline and beta-alanine may help you exercise harder, which provide a stronger stimulus to which your muscles need to adapt and increase mass (https://www.healthline.com/nutrition/best-weight-gain-supplements#TOC_TITLE_HDR_6). Lucky for us caffeine, citrulline and beta-alanine can all be found in pre-workout supplements! Some of my favourites are Baguio Sports Pre-workout:
And ON Nutrition Advanced Pre-workout:
However along with these supplements, proper nutrition is key for gain weight in a safe way. By increasing muscle percentage over fat percentage, you're ensuring less impact on your body and have less health concerns as the scales go up. If you're struggling to gain weight effectively, give these supplements a go and happy gains!