The 6 Best Weight Gain Supplements, According to Dietitians

Gaining weight in a healthy way can be just as challenging as losing it. Whether you're looking to build muscle, recover from an illness, or simply increase your overall body weight, it's essential to choose the right weight gain supplements. These supplements are designed to help you achieve your goals efficiently, ensuring you gain weight without sacrificing your health. We consulted with dietitians to identify the six best weight gain supplements that can aid in your journey.

1. Protein Powders: The Building Block of Muscle

Protein powders are one of the most popular and effective supplements for those looking to gain weight. They come in various forms, such as whey, casein, and plant-based proteins like pea or hemp protein. Proteins are essential because they provide the body with amino acids, the building blocks for muscle growth.

Whey protein is particularly effective because it's quickly absorbed by the body, making it ideal for post-workout recovery. On the other hand, casein protein is digested more slowly, making it a great option before bed to provide your body with a steady supply of protein throughout the night. For those who prefer plant-based options, pea and hemp proteins offer a complete amino acid profile, ensuring that your muscles receive the nutrients they need to grow and repair.

How to Use Protein Powders for Weight Gain:

To gain weight, aim for a protein intake of about 1.6 to 2.2 grams per kilogram of body weight daily. Mix protein powder with milk or a calorie-dense smoothie to increase your caloric intake even further. Most dietitians recommend consuming protein shakes immediately after a workout and before bed for optimal muscle growth.

2. Mass Gainers: Calorie-Packed for Fast Results

For those who struggle to consume enough calories through whole foods, mass gainers are an excellent solution. Mass gainers are designed to provide a high number of calories, often ranging from 500 to 1,500 calories per serving, depending on the product. They contain a blend of carbohydrates, proteins, and fats to ensure a balanced calorie intake that promotes weight gain.

The carbohydrates in mass gainers provide the necessary fuel for your workouts, while the proteins help in muscle repair and growth. Some mass gainers also include healthy fats, which are an easy way to increase your calorie intake without adding extra bulk to your meals.

How to Use Mass Gainers:

Dietitians recommend consuming mass gainers between meals or post-workout to ensure that you're consistently in a calorie surplus. Look for mass gainers that offer a mix of slow and fast-digesting carbs, such as maltodextrin and oats, to provide sustained energy throughout the day.

3. Creatine: Boosting Strength and Muscle Mass

Creatine is one of the most researched and effective supplements for both weight gain and improved performance. It helps the body produce more ATP (adenosine triphosphate), which is the primary energy source for high-intensity, short-duration exercises like weightlifting. By increasing ATP production, creatine allows you to push harder during your workouts, leading to greater muscle growth over time.

Creatine also helps the body retain water within muscle cells, which can lead to a slight increase in weight due to water retention. However, this water retention can also enhance muscle recovery, allowing for more frequent and intense training sessions.

How to Use Creatine for Weight Gain:

Most dietitians recommend starting with a loading phase of 20 grams of creatine per day, split into four doses, for 5 to 7 days. After the loading phase, maintain your creatine levels with a daily dose of 3 to 5 grams. Be sure to stay well-hydrated while taking creatine to prevent any potential side effects like cramping or dehydration.

4. Healthy Fats: Omega-3 and MCT Oil for Extra Calories

While protein and carbohydrates are essential for weight gain, incorporating healthy fats into your diet can provide a significant caloric boost. Healthy fats are more calorie-dense than both proteins and carbohydrates, providing 9 calories per gram compared to 4 calories per gram from the other two macronutrients.

Omega-3 fatty acids and MCT (Medium Chain Triglycerides) oil are two excellent sources of healthy fats. Omega-3s, found in fish oil and flaxseed oil, support overall health and reduce inflammation, which can improve recovery and performance in the gym. MCT oil, on the other hand, is a type of fat that is quickly metabolized by the body and can provide a rapid source of energy.

How to Use Healthy Fats for Weight Gain:

Dietitians recommend adding a tablespoon of MCT oil to your shakes or meals to increase your calorie intake without making you feel overly full. Omega-3 supplements can be taken daily in capsule or liquid form, or you can increase your intake of fatty fish like salmon and sardines to meet your needs.

5.Branched-Chain Amino Acids (BCAAs): Enhancing Muscle Recovery 

Branched-Chain Amino Acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine, and valine. These amino acids are particularly important for muscle recovery and growth. Leucine, in particular, plays a critical role in stimulating muscle protein synthesis, which is the process by which your body builds new muscle tissue.

BCAAs are especially beneficial for those who are following a calorie deficit or are engaging in intense physical training, as they help prevent muscle breakdown while promoting muscle growth. They can be consumed before, during, or after your workout to ensure that your muscles are receiving the necessary nutrients for recovery.

How to Use BCAAs for Weight Gain:

Dietitians suggest taking 5 to 10 grams of BCAAs before and after your workout to maximize recovery and muscle growth. Some protein powders also contain added BCAAs, which can help you reach your daily intake goals without the need for an additional supplement.
6. Carbohydrate Supplements: Fueling Performance and Caloric Surplus

While protein is crucial for muscle growth, carbohydrates are essential for providing the energy you need to fuel intense workouts and maintain a calorie surplus. Carbohydrate supplements, such as dextrose, maltodextrin, and highly branched cyclic dextrin, offer a quick and easy way to increase your carb intake without the need to consume large volumes of food.

Carb supplements are especially useful for athletes and bodybuilders who need to replenish glycogen stores after a workout. Glycogen is the stored form of carbohydrates in the muscles, and replenishing these stores is essential for recovery and continued performance in future workouts.

How to Use Carbohydrate Supplements for Weight Gain:

Dietitians recommend consuming carbohydrate supplements immediately after your workout, along with a protein source, to ensure optimal recovery and muscle glycogen replenishment. You can also add carb supplements to your mass gainer shake to boost its calorie content and keep your energy levels high throughout the day.

By incorporating these six supplements into your weight gain strategy, you'll ensure that you're meeting your caloric and nutritional needs while supporting muscle growth and recovery. Whether you're aiming to build muscle mass, recover from an illness, or simply increase your overall body weight, these dietitian-recommended supplements can help you achieve your goals effectively and safely.