If you're training regularly, putting on weight isn't always easy. It requires special attention to your diet and supplement routine to help you add the right kind of weight (increased muscle and reduced fat). If you're looking to step up your routine, weight gainers can help you put on the extra pounds you're after.
If you're looking to bulk up, there's a science to adding weight in a healthy way. If your goal is to gain muscle and not fat, it's essential to eat a well-rounded, high-calorie diet that's also high in nutrient-dense ingredients. Foods that contain healthy fats, like omega-3 and omega-6 fatty acids, include avocados, nuts, seeds and cold water fish (anchovies, sardines, mussels and oysters). You should also look for foods that are high in fiber and protein, like dried fruit, granola and whole grain bread topped with nut butter. Adding these foods promotes healthy nutrition as well as weight gain.
Even if you're eating properly, diet and exercise may not be enough to get you the results you want. There are a variety of ingredients to look for in a supplement to help you bulk up, so be sure to read labels. The best ones to check for when shopping for a weight gainer include:
Creatine is a metabolite that helps create lean muscle while also giving you more energy to perform a greater number of repetitions while working out. Creatine commonly comes in powder form and can be mixed in with your favorite juice or sports drink. Mixing it with grape juice may improve its effectiveness since grape juice is known to help carry creatine to your muscles. However you decide to take it, stick to about 20 g per day, divided into four to five separate servings.
An essential fatty acid that's packed with healthy calories, flax seed oil will help your body grow. This ingredient is also great for energy production and strengthening the immune system. Take 1 to 2 tablespoons per day, preferably after exercise or before bed, to help build and rejuvenate your muscles during sleep. Fish oil is another way to obtain essential fatty acids that promote the right type of weight gain. Fish oil comes in liquid form or capsules and also supports proper cognitive function and cardiovascular health. Stick to 3 g daily.
Protein is another popular ingredient used to gain weight in the form of lean muscle mass. Proteins such as whey casein (milk), soy and egg whites are often available in powder forms to be added to shakes, drinks and other foods. They also help the muscles recover properly after exercise so you can be ready to train again sooner.
One of the building blocks of protein found is amino acids. The harder you train, the more amino acids you may need to add to your diet. Glutamine is a popular choice. Also, branched chain amino acids (BCAAs) help the body burn more fat and build lean muscle mass, while also helping to increase energy. BCAAs are so effective because they're absorbed right into the muscle tissue. You can find them in protein powders or take them in capsule form after a workout or before bed.
You can find these ingredients on their own or in a combination to help you meet your needs. Sticking to your plan can help you achieve the built-out look you're after. Shop for weight gainers and more at eVitamins to help you get there.
Products you may like:
Weider Super Mega Mass 2000 Vanilla Why you may like this product? This product contains
glutamine as its main
ingredient to help you add
lean muscle mass. Mega Mass
2000 also supports the immune
system, protein synthesis and
proper muscle recovery. You
also get whey protein and a
variety of vitamins and
BSN CellMass Arctic Berry Why you may like this product? If you're a fan of creatine
supplements, this product
takes it to the next level
with CEM3 (Creatine Ethyl
Ester Malate). This form of
creatine helps you quickly
build larger, harder muscles
that recover easily to help
you keep training. Glutamine
is also included in a muscle
cell uptake proprietary mix.
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