Weight gain supplements mainly come in the form of a powder, in various flavors, that can be mixed with either water or milk to make a shake. Whilst many body builders will use weight gain supplements they can also be useful for anyone who is naturally thin and wishing to bulk out a little as well as people recovering from serious illnesses that have caused them to lose inordinate amounts of weight.
Using weight gain supplements.
Unless you are recovering from a serious illness, to be truly effective a weight gain supplement does need to be used along with a weight training regime, or at least an exercise program, to burn off the extra calories. Remember that a weight gain supplement is just that – a supplement and that you will be eating your normal three meals a day with it. Although the weight gain supplements are rich in high quality proteins and carbohydrates, unless you are exercising properly any of these extra calories not converted into muscle by your body’s metabolism will result in you becoming fat! A recommended routine for taking weight gain supplements is as mid-morning and mid-afternoon snacks on the days that you exercise.
Weight gain expectations.
How much weight you gain and how quickly you gain it when taking weight gain supplements will be dependent on a few factors, some of which you have no control over such as your gender and genetic make-up. However, prior to beginning your weight gain supplements you can have an impact on your current body mass, diet and your training regime, especially your resistance training regime. Young and generally fit body builders can increase their body weight by up to 20% in the first year – if they have a dedicated mental approach to their heavy resistance training programs. Thereafter, weight gains will fall to 3% a year at most and more likely 1%. Weight gain is best achieved by taking the weight gain supplement as soon as possible after an exercise session. Aim to exercise at least four days in the week allowing 24 hours between sessions for recovery and try to avoid aerobic training sessions.