Although most people are looking for a way to lose weight these days, there are also those who suffer from excess weight and want a solution. Find this problem. Usually, in order to have a healthier body, these people should focus on increasing muscle and increase the amount of muscle in their body instead of fat. Exercise and diet help to build muscle, but sometimes you need to use a food supplement to gain weight.
Using a supplement to gain weight will help you gain the calories and protein your body needs, which is faster. increase your weight and exercise more. Stay with us until the end of this article to get to know some examples of food supplements for weight gain for adults.
Types of food supplements for weight gain
Food supplements can increase muscle mass by increasing be weighed However, they are not effective on their own and must be taken with foods that lead to weight gain for best results. In the rest of the article, we will mention the best food supplements for getting fat.
1. Protein supplement
Most people know that protein is one of the important components of muscle. Evidence shows that adult athletes who use protein supplements as part of their diet gain slightly more muscle than others. However, the most important factor is probably your total daily protein intake, not the protein source; That is, it does not matter whether you get protein from food or from supplements.
As a general recommendation, it is suggested that 10 to 35% of daily calories come from protein. Most researchers agree that a daily intake of 1.4 to 2 grams of protein per kilogram of body weight is adequate for muscle building in active adults.
If you can get this amount of protein through your diet. It is not necessary to use a protein supplement. However, many people, for various reasons such as having busy lives, prefer to use supplements that are in the form of shakes or protein bars to increase their protein intake. To find out if you are getting enough protein by eating, you need to check your diet for a few days. increase your calorie intake. Even some studies have shown that a high-protein diet can reduce body fat and reduce weight due to the increased feeling of satiety.
2. Creatine supplement
Creatin is one of the few sports supplements that has been studied a lot. Creatine is found naturally in body cells and in some foods. When creatine is taken as a supplement, the creatine content in the muscles can increase more than normal.
Creatine helps the body produce energy quickly. Research has shown that creatine supplements can improve athletic performance and increase muscle mass over time. There are many different types of creatine, but most research has found creatine monohydrate to be safe and effective. Continue for 5 to 7 days. After this initial period, you can take the maintenance dose indefinitely, which is equivalent to 3 to 5 grams of creatine per day.
3. Gainers or weight gainers
In order to gain weight, your calorie intake must be more than the calories your body needs. Gainers, which are a type of food supplement for gaining weight, are considered a good option for those who have trouble gaining weight due to their high calorie content.
Similar to protein supplements, there is nothing magical about gainers. . They only increase calorie intake. Usually, gainers are products with very high carbohydrates and high protein. For example, some types can provide the body with 1,250 calories of energy, 252 grams of carbohydrates, and 50 grams of protein per serving.
Although adding gainers to your diet will increase your calorie intake, But some people do not like the taste and consistency of these products. On the other hand, if you can increase your calorie intake only through diet, it is better. Because more nutrients reach your body.
Sports performance enhancing supplements
Very few supplements can lead to weight gain and muscle building without exercise. There are also supplements that help you exercise harder and gradually increase your muscle mass.
Active people often consume caffeine before exercise to improve their athletic performance. Research shows that caffeine is indeed effective in enhancing athletic performance. For example, it can be the body's power output (the body's ability to produce (quickly improve strength), which is important for activities such as weight training, running, and cycling.
Over time, exercising harder due to caffeine consumption can help better muscle growth. However, this happens only if enough calories and protein are consumed.
Citrulline is an amino acid that is both produced in the body and found in foods. One of the functions of citrulline is to increase blood supply to body tissues. Various studies have shown that the amount of exercise performed in one session may increase when taking this supplement.
Long-term research on the effects of citrulline is limited, but if this supplement can improve your exercise performance, with Time helps your muscles grow. For this reason, it can be used as a food supplement to gain weight.
Beta-Alanine is another amino acid that is produced naturally in the body and can help muscles fight fatigue during exercise. Beta-alanine supplementation improves performance during intense exercise that lasts for one to four minutes. Although more research is needed, the available evidence suggests that beta-alanine can increase muscle building during exercise.
7. Beta-hydroxy beta-methylbutyrate (HMB)
HMB is a molecule that is produced from the breakdown of the amino acid leucine in the body. This molecule may aid recovery after intense exercise and reduce the breakdown of muscle proteins.
Although research results on HMB are conflicting, it seems that its supplementation can improve recovery and muscle growth, especially in those who have no experience of exercising. More research is needed to confirm the true effects of HMB.
Supplements That Probably Don't Effect weight Gain
Supplements that increase your calorie and protein intake can help build muscle when combined with a proper exercise program. Other supplements that improve athletic performance help with muscle growth or weight gain over time. However, there is little evidence for the effectiveness of most supplements, including:
Branched-chain amino acids (BCAAs)
Some people believe that branched-chain amino acids can be used as dietary supplements for obesity. used to become BCAAs are essential for muscle growth. But they're found in almost all protein sources, meaning that whenever you eat protein, you're likely consuming BCAAs. Additionally, research does not support the benefits of BCAAs supplementation for muscle gain. If you're getting enough protein, you don't need BCAAs to grow your muscles.
The hormone testosterone plays an important role in the body's anabolic processes that are responsible for muscle growth. Testosterone boosters are a broad category of supplements that claim to increase this hormone and increase muscle growth.
Ingredients commonly found in these supplements include: Tribulus terrestris, fenugreek, di - Aspartic acid (D-aspartic acid), Ashwagandha plant and dihydroepiandrosterone (DHEA). Most of these compounds are probably not good for boosting testosterone or gaining weight. Few studies have been able to show the possible benefits of some of the ingredients in these products, so more evidence is needed about their effectiveness.
Some of these supplements can be effective in people with low testosterone. But generally testosterone boosters are not as effective as they are advertised to be.
Conjugated Linoleic Acid (CLA)
Some people try to get help from vitamins and their consumption in the form of food supplements to gain weight. . Taking vitamins for weight gain is only effective when nutrient deficiencies have led to weight loss. Lack of some vitamins such as vitamin C, folate (vitamin B9) and vitamin B12 play a role in weight loss.
Deficiency of these three vitamins can lead to anemia in which the body is not able to make enough red blood cells. to make Early symptoms of anemia include: fatigue, shortness of breath, muscle weakness, dizziness, irregular heartbeat, loss of appetite and weight loss.
Vitamin C deficiency is usually due to poor nutrition. Or malabsorption of nutrients occurs. Smokers are more at risk of vitamin C deficiency than others because smoking interferes with absorption. People with chronic diseases such as kidney disease or cancer may also suffer from a deficiency of this nutrient. And the use of some drugs is caused. Deficiency of this nutrient is more common among pregnant women and patients with kidney failure undergoing hemodialysis. Some drugs that are prescribed to treat cancer can affect the metabolism of folate and reduce its levels in the body.
Sometimes, B12 deficiency is due to a lack of factor It occurs internally. Intrinsic factor is a protein made in the stomach that helps absorb vitamin B12. Other factors that can cause a lack of this vitamin include: surgery and removal of a part of the stomach or intestine, vegetarian diet, aging and suffering from autoimmune diseases such as type 1 diabetes.
How to choose and buy food supplements To get fat
There are different types of weight gain supplements that differ in terms of calories and For this reason, you should choose the right product according to your goals and the amount of calories you need. If having a natural product is important to you, you can use supplements that are sweetened with stevia or natural sugar instead of artificial sweeteners such as sucralose and acesulfame potassium.
To know how much weight gain you need You have and to what extent you can use foods and supplements, consult your doctor or nutritionist. Excess consumption of protein, fat and carbohydrates can make you susceptible to heart disease and stroke. In addition, some weight gain supplements may make your conditions worse or interfere with your medications. solve the It is better to see a doctor to suggest the right treatment solution. The use of supplements and modification of the diet will eliminate the lack of nutrients, but if an underlying disease or the use of a certain drug contributes to the occurrence of this problem, your disease must be treated under the supervision of a doctor or the type of medication you take should be changed.
Adequate exercise and proper nutrition are the most important factors that help you build muscle and gain weight. If you want to gain weight, you need to get more calories and protein. If this is not possible for you through diet, you can use food supplements to gain weight.
Consumption of some supplements such as protein supplement, creatine supplement and gainer is considered a good way to increase the intake of calories and protein. Other supplements like caffeine, citrulline, and beta-alanine help you exercise harder, which can lead to increased muscle mass.This is for informational purposes only. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.
Sources: healthline, livestrong, medicalnewstoday