Best Types of Supplements for Bulking & Gaining Weight
You would love to gain some weight in a healthy way and maybe put on a few pounds of muscle.
That way you will at least look like you have been working out, right?
Gaining weight healthfully is not just about eating a ton of extra calories a day (although that does somewhat help), you also want to throw a few supplements into the mix to support your efforts.
These supplements work in different ways, some can help add additional calories, while others help boost performance so you can work out harder.
How Weight Gain Works
First, you need to understand how weight works. The body resists gaining or losing weight. It tries really hard to stay the same. So, in order to gain or lose weight you have to put in some effort. For weight loss, you have to eat less and for weight gain, you have to eat more.
You can figure out how many calories you burn with a simple calorie calculator. This will give you the number you need to maintain your weight. You will then need to eat more calories than that. Aim for 500 extra to start, so you don’t feel overly stuffed or full.
But, if you want to gain weight you probably don’t want to gain it all in fat. This means just eating a bunch of extra calories won’t be enough. You will have to take into account the type of extra calories you will be eating.
The muscles need protein to build muscle. After you exercise, the muscles will only grow if there is enough protein available and if that amount exceeds the protein that was lost during the workout.
Without protein to replenish the muscles after a tough workout, the muscle will just consume itself.
The muscles continue to breakdown about 24-48 hours after the workout, so you don’t need to just worry about your protein immediately after your workout. Forty-eight hours is the critical window where you need to continue to eat enough protein.
How much protein do you need?
The recommendation is based on body weight. In order to gain weight, you want to eat 0.5-0.9 grams per pound. This means if you weigh 150 pounds, you will need 75-135 grams of protein per day. Four ounces of meat, chicken, or fish has about 28 grams of protein.
This means you will have to eat about 11-20 ounces to meet your daily protein requirements. You can also use supplements if that is easier.
Hormones also impact muscle growth, particularly insulin and testosterone. We will talk about some ways to increase testosterone, but insulin is also important. After a workout, if insulin is high, then muscle breakdown will be prevented.
How do you get your insulin up after a workout? By eating some carbohydrates in addition to your protein.
The bottom line to gain weight with your diet is to:
1. Eat more calories. Add healthy fats to get your calories up.
2. Eat more protein to be sure you are putting on muscle.
3. Don’t forget those carbs to keep insulin levels up and prevent muscle breakdown.
Once you get your diet dialed-in you can use supplements can give you the edge you need to help you reach you weight gain goals.
Whey Protein
You need protein to gain muscle mass and a whey protein supplement is the best way to do this.
Whey consistently demonstrates that it is the best type of protein for building muscle, basically it out performs all other types.
Whey is one of the two proteins found in cow’s milk, the other is casein. It is a complete protein, containing all nine essential amino acids needed for human health. In addition, the amino acid composition in whey is ideal for muscle building. It is high in branch-chain amino acids, particularly leucine, that helps promote muscle growth by stimulating the release of muscle-building hormones.
Due to its composition, it is easily absorbed, which helps ensure the amino acids where get to the muscles where they are needed. Adding whey to your routine is the best way to get your muscles the protein they need to help you gain weight.
How to Take Whey Protein
When you go out to look for a whey supplement, you might feel overwhelmed because there are so many different kinds. The three main types available are whey concentrate, isolate, and hydrolysate. The main difference is how they have been processed. The more processed they are, usually the higher the price.
Whey concentrate is usually the best tasting and cheapest because it is higher in fat and lactose (milk sugar) when compared to the other two. This would not be a good choice for someone who is lactose intolerant.
Whey isolate also has a bit of lactose so you may want to avoid this if you are very sensitive to it. It is slightly more processed than concentrate and more expensive.
The best choice for someone who wants to gain weight is whey hydrolysate. This is generally the most expensive, but has additional benefits for weight gain. It has been found to increase insulin levels, which is necessary to put on muscle. Whey hydrolysate probably tastes the worst out of all three options, but feel free to add fruit, peanut butter, or other flavorings to it.
Since muscles need protein for 24-48 hours after a workout to re-build, consider adding whey to your daily routine. It is most beneficial right after a workout. Try to get in 20-30 grams of whey protein immediately following a weight training session.
Creatine
Creatine monohydrate is one of the most extensively researched dietary supplements. Over 500 studies have shown that it can increase muscle and strength gain by 5-15%. It works by boosting creatine and phosphocreatine in the muscles. When these two substances are high, you can push harder during your workout, so you can see muscle gains faster. It also helps improve muscle strength and increases hormones responsible for muscle building.
Creatine can also help your muscles look bigger by increasing water in the cells. Sometimes it is all about the look, isn’t it?
But, no matter how great creatine might be as a supplement, it won’t work if you don’t exercise, as it doesn’t magically make your body build muscle.
How to Take Creatine
If you are taking creatine for gaining weight, you want to “load” the creatine the first week. This means you will take 20 grams per day for the first 5-7 days. During this time, expect to see a 2-4 pound weight gain from the water the muscles will pull in to hold on to the creatine in the cells. After that, you can drop down to 5 grams per day for maintenance.
Weight Gainers
Weight gainers are supplements with huge amounts of protein and calories to help you gain weight. Eating more calories, especially from protein, can be really hard because protein is so filling. These types of supplements were designed to help you out.
Many of these supplements contain over 1,000 calories per serving. It would be really hard to make a 1,000 calorie supplement of protein alone, so many of these also have a mega dose of carbs included. The macronutrient breakdown for most of these supplements is anywhere from 75-300 grams of carbs and 20-60 grams of protein.
There isn’t a huge amount of research on these products specifically, although not all people react the same to such a large boost in calories and protein. Meaning, you may not see the huge mass gains you expect from using these supplements.
How to Take Weight Gainers
Weight gainers are ideal for people on the go who have trouble eating enough food. They allow you to get a ton of calories in one easy step. They can be used as a meal replacement or snack. Many of them contain vitamins, minerals, or other added nutrients. You want to be sure that you are not getting too much of any one nutrient if you are taking other supplements in addition to the weight gainer, so be sure to carefully check the labels.
Beta-alanine
Beta-alanine doesn’t promote weight gain, but can help reduce fatigue and increase exercise performance so you can work out harder. It works by preventing the build-up of acidic compounds that are created during workouts. Basically, it reduces muscle burn, so you can work out longer. It does so by increasing the levels of a compound called carnosine in the muscles. Carnosine helps neutralize the acidity created during weight training.
How to Take Beta-alanine
Supplementing with 2-6 mg per day can help increase carnosine by 20-80%. Beta-alanine needs to be taken consistently to increase levels of carnosine in the muscles, just taking it occasionally won’t help.
When looking for a beta-alanine supplement you might encounter a few carnosine supplements as well. But, those surprisingly are not as effective as beta-alanine in increasing carnosine in muscles. Carnosine when taken orally gets broken down into other compounds, so it never reaches the muscles where it is needed.
HMB
Beta-hydroxy beta-methylbutyrate (HMB) can help reduce muscle breakdown after a workout and boost recovery. HMB is a molecule that is produced during the processing of the branch-chain amino acid leucine. It is one of the reasons why leucine is always recommended for muscle building.
Although the body naturally produces HMB, taking it as a supplement has shown to encourage muscle growth and reduce muscle break down. Ideally, HMB should be taken immediately after a workout for the most benefit.
How to Take HMB
Dosage of HMB is based on body weight. The recommended amount is 17 mg per pound of body weight. This would mean a 140 pound person would need about 2.5 grams a day. It will take about 2 weeks to see the benefit of HMB.
Testosterone Boosters
Testosterone is a hormone that is needed to build muscle. There are several different supplements that claim to boost testosterone. Some have more research behind them than others. A few popular ones are:
* D-aspartic acid
* Fenugreek
* DHA
* Tribulus terrestris
* Ashwagandha
* Ginger
* Zinc
* Vitamin D
The research on these supplements is mixed. For example, one small study on ashwagandha, muscle strength, and testosterone, showed that 300 mg of ashwagandha twice a day did increase testosterone levels, muscle mass, and strength for young men. A 2013 study found supplementing with 3g of D-aspartic acid in combination with a weight training program significantly increased muscle strength and mass. But, interestingly enough, there was no increase in testosterone levels.
Much of the research on these other “testosterone boosters” has been done on men with low testosterone levels or sexual dysfunction, not on those who want to gain weight. If your testosterone levels are normal, you may not see a huge change with these supplements.
How to Take Testosterone Boosters
Since the research on these is mixed, proceed with caution. Many of these supplements, like vitamin D, ashwagandha, and ginger, are generally considered safe for most people at normal doses. Avoid taking supplements with multiple ingredients, as there isn’t enough research to determine how these boosters interact with each other.
Branch-chain amino acids (BCAAs)
Protein is made up of amino acids, each of which has a different composition. There are three amino acids, valine, leucine, and isoleucine that are referred to as the “branch-chain amino acids” because of how their side chains branch off. This is probably way more organic chemistry than you need to know. The point is that branch-chain amino acids (BCAAs) are important for muscle growth and reducing muscle loss.
A 2016 study evaluated the use of BCAAs on 17 resistance-trained athletes. They gave the athletes either a BCAA supplement or a carbohydrate-only supplement for 8 weeks, while the subjects continued to work out and follow a low-calorie diet. Those who received the BCAAs maintained lean muscle mass and increased strength. Researchers concluded that even on a low-calorie diet, those who received the BCAAs still were able to gain muscle mass.
How to Take BCAAs
BCAAs are widely available in food, every food with protein has BCAAs. Whey protein is also great source of BCAAs. If you are getting enough protein, you probably don’t need a separate BCAA supplement.
If you want to take BCAAs alone, the dose is 3-6 grams before or during your work out. The supplement you choose should be two parts leucine to one part isoleucine and valine.
Caffeine
Caffeine won’t directly cause you to gain weight. Most caffeinated drinks, like coffee or tea, don’t have any calories and you need calories to gain weight. But, caffeine does enhance performance. There is significant evidence that moderate caffeine intake, about 3-6 mg/kg of body weight, can enhance athletic abilities. But, there is a limit to caffeine’s ability to increase performance. After about 6 mg/kg, there is no improvement. But, the ability to work harder during a workout could eventually result in muscle gain.
How to Take Caffeine
Caffeine is most effective when consumed without water, in a capsule or supplement form. But, regular coffee can work too. A cup of coffee has about 100 mg of caffeine, depending on how strong you make it. For a 150 pound person, 200-400 mg of caffeine is the recommended amount for optimal athletic performance.
But, tread with caution with caffeine. You probably already know how too much caffeine might affect you. If it makes you jittery or anxious, back off. Too much caffeine at once can be dangerous and lead to heart problems.
Citrulline
Citrulline is a non-essential amino acid that the body is able to produce on its own, but is also found in food. Although it won’t directly result in weight gain, it does allow you to work out harder which could eventually help with increasing muscle mass.
A 2010 study evaluated the impact of citrulline on bench press performance and recovery. Forty-one subjects performed two sets of bench presses and were given either 8 grams of citrulline or a placebo. The subjects were asked to do repetitions to fatigue at 80% of their one rep max. The subjects who received the citrulline were able to do 53% more repetitions than the placebo group. They also reported 40% less muscle soreness after the exercise session. The reason for these findings is that citrulline is able to increase blood flow to the muscles, which may result in a boost in performance.
How to Take Citrulline
There are two types of citrulline on the market, L-citrulline and citrulline malate. For sports performance, citrulline malate is the preferred type. The recommended dose is 6-8g of citrulline malate about an hour before exercise.
Tips to Gain Weight
The bottom line with weight gain, just like weight loss, is patience. Unfortunately, we are all shaped differently.
For some people, putting on muscle mass can be easy and fast. For others, they may never have the muscles mass they desire.
There is only so much you can do to modify the shape of your body. The best thing you can do is to continue to work out, get enough calories and protein, and try a few supplements that can help, the rest is up to your genetics.
- Published in Blog, Fitness, supplements
HMB (Intermittent fasting)
Can you shed body fat while holding onto muscle mass? If you supplement correctly, you can.
Intermittent fasting is one of the fastest growing diet trends for fat loss. However, it generally means going 12 to 24 hours without ingesting calories of any kind. Millions of people have benefited from the rapid weight loss associated with intermittent fasting, but when you restrict nourishment, especially without protein or amino acids for hours, you run the risk of elevating cortisol (a catabolic hormone) and putting the body in a state of catabolism — potentially endangering your hard-earned gains.
One familiar product, however, could very well be your key to avoiding undue muscle loss. A recent study published in the British Journal of Nutrition suggests that β-hydroxy-β-methylbutyrate — commonly known as HMB free acid (HMB-FA) — may be an ideal supplement for those who partake in intermittent fasting.
HMB, found in foods like avocado, alfalfa, catfish and citrus fruits, is an active anabolic metabolite of the essential branched-chain amino acid leucine, which resides in all human muscle cells.
In the aforementioned study, researchers from Texas Tech University assessed the effects of HMB-FA supplementation on catabolism (muscle breakdown), cortisol release, testosterone and resting energy expenditure during a period of acute fasting. Eleven healthy men and women participated in the double-blind placebo-controlled experiment, during which they received either an HMB-FA supplement or a placebo during a three-day meat-free diet, followed by a 24-hour fast.
Interestingly, markers of catabolism were unaffected by acute fasting, so there was no observed impact of HMB on muscle breakdown. However, with HMB supplementation, the fasting cortisol response was blunted by a whopping 32 percent, with no effect evident in the placebo group. In males, testosterone-to-cortisol ratios increased 162 percent from 0 to 24 hours of fasting with HMB-FA, mainly because of reductions in cortisol.
Action Point: If you’re using intermittent fasting as a dieting strategy or if you just want to keep cortisol levels in check, it seems that HMB-FA might provide some supplemental support. According to research, the best dose for HMB is 38 milligrams/kilograms of body mass daily (about 17 milligrams/pounds of bodyweight), split into three equal doses. Take one dose 30 to 60 minutes before training, another immediately after training and another with a meal. On rest days, take your three doses with breakfast, lunch and dinner. You’ll notice the greatest effects of HMB after two weeks of supplementation and chronic consumption is deemed safe.
- Published in Blog, Fitness, supplements
HMB
Effects of HMB Supplementation
Nissen et al conducted one of the first studies addressing the effects of oral supplementation with different doses of HMB. Individuals were supplemented with 0, 0.5, and 3.0 g/day of HMB in conjunction with a resistance training program for 3 weeks. In the first 2 weeks urinary excretion of 3-methyl-histidine was decreased, indicating an attenuation of muscle proteolysis, and at the end of the protocol the muscle damage indicators—CK and lactate dehydrogenase (LDH) activities—were lower in the supplemented group. A significant increase in fat-free mass and strength was reported when 3.0 g/day of HMB was supplemented in association with resistance training for 7 weeks. However, controversial results have been reported in studies with humans assessing the effects of oral supplementation of HMB in tandem with resistance training . In previously untrained individuals, HMB supplementation (3.0 g HMB per day) during a resistance training program did not change the body composition, muscular strength levels, and biochemical markers of protein turnover and muscle damage, increased muscle mass or potentiated the strength gain and fat-free mass gain in elderly subjects. In addition, in athletes highly conditioned to resistance training, HMB was unable to promote gains in strength and fat-free mass in water polo, rowing, or football athletes and did not elicit attenuation of muscle damage markers (Creatine Kinase [CPK] and LDH) and gains in speed.
In untrained individuals oral supplementation of HMB in association with resistance training may elicit gains in strength and muscle mass because these effects appear to be more prominent among those who are in the initial phase of training. Untrained individuals submitted to a resistance training program exhibit lower levels of muscle damage markers when supplemented with 3.0 g/day of HMB. If HMB reduces the muscle protein catabolism associated with exercise, resistance-trained athletes may not respond to HMB supplementation in the same manner as untrained individuals, due to training-induced suppression of protein breakdown. To confirm the anticatabolic properties of HMB, further research using more precise techniques is required because most studies addressing this issue have used the urinary excretion of 3-methyl-histidine as an indicator of muscle catabolism, and this technique has been criticized.
It has been demonstrated that ingestion of 3.0 g/day of HMB increases its plasma levels and promotes gains in fat-free mass and peak isometric torque during a resistance training program. Greater amounts of HMB (6.0 g/day) did not elicit the same effect. Furthermore, 8 weeks of HMB supplementation (up to 76 mg/kg/day) appears to be safe and does not alter or adversely affect hematological parameters and hepatic and renal function in young male adults.
Mechanisms of Action
Based on studies evaluating the mechanisms of action of HMB, it is postulated that such supplementation could involve the following mechanisms:
(1) increased sarcolemmal integrity
(2) increased metabolic efficiency
(3) upregulation of IGF-1 expression in liver and skeletal muscle
(4) stimulation of protein synthesis by increasing the mTOR signaling pathway, and
(5) suppression of proteolysis by the inhibition of the ubiquitin-proteasome system.
The protective effect of HMB against contractile activity–induced damage may be associated to increased stability of muscle plasma membrane. HMB is converted to b-methylglutaryl-CoA (HMG-CoA) for cholesterol synthesis, and inhibition of HMG-CoA reductase affect the electrical properties of cell membrane in skeletal muscle. In addition, HMB supplementation may also promote an increase in acetyl-CoA content through the conversion of HMG-CoA into acetoacetyl-CoA by HMG-CoA synthase in mitochondria, increasing metabolic efficiency. HMB supplementation has also been reported to stimulate lipolysis in adipose tissue and increase fatty acid oxidation capacity of skeletal muscles. One other mechanism underlying the effects of HMB supplementation is the increased expression of IGF-1 expression in liver and skeletal muscles. Kornasio et al. demonstrated in vitro that HMB could stimulate IGF-1 expression, as well myogenic regulatory factors and thymidine incorporation (an indicator of DNA synthesis). Later Gerlinger-Romero et al. demonstrated that supplementation with HMB promoted an increased GH and IGF-1 expression in pituitary and liver, respectively. In vivo and in vitro animal data also pointed to a possible role of HMB in stimulation of mTOR signaling pathway and inhibition of ubiquitin-proteasome system, a proteolytic system involved in skeletal muscle atrophy. More studies are needed to determine whether the actions of HMB on protein synthesis and degradation signaling pathways are direct or mediated by an increased expression of IGF-1, as well to determine the molecular basis of HMB supplementation in humans.
Conclusions
In the recent years, the growing interest in HMB supplementation has arisen from previous demonstrations of its effects on fat-free mass and strength gains in combination with resistance exercise, its anticatabolic properties, and speculations related to the mechanisms of action involved. Most studies have used 3 g/day of HMB, grounded in evidence that this dose produces better results than 1.5 g/day and is equivalent to 6 g/day. If in untrained individuals HMB supplementation appears to act as an effective ergogenic, in well-trained individuals and athletes the positive effects of HMB are less clear. The physiological mechanisms involved increased sarcolemmal integrity and metabolic efficiency, stimulation of GH–IGF-1 axis, stimulation of protein synthesis, and suppression of proteolysis. Although some of these mechanisms were demonstrated in animal and in vitro studies, human studies are needed and could provide new insights into the mechanisms underlying the effects of supplementation.
- Published in Blog, supplements