1. Protein
Protein is known as the building block of our body and hence is a vital part in gaining weight and muscles. It’s an excellent source of energy. While all people need to eat a significant amount of protein for healthy body function, anyone intending to gain weight or muscle mass will need further up to 0.82 grams of protein per pound of body weight. And for those who don’t want to gain weight can take 0.32 grams per pound of their body weight. While protein input can be done through your diet or by adding a protein supplement to see better results in less time. If you’re looking for an easy way to increase your protein intake, opt for the right protein powder. Combine it with a high-calorie diet and exercise schedule, and now you have the perfect recipe for building lean mass muscle. Plant-based protein, skinless chicken, turkey breast, salmon fish, eggs, beans, and avocados, are a natural way to add healthy fats and carbohydrates to your diet, giving you an extra boost of much-needed calories and nutrients that will help you to reach your fitness goals.
2. Creatine
Creatine has been known to boost performance and muscle recovery, backed by years of research and confirmed by the fact that a lot of athletes include this supplement in their diet. It can be easily found in our daily diet, such as red meat, seafood, pork, and poultry products. For vegans or vegetarians, it is important to turn to creatine supplements which can be the best and safest way to gain weight. A daily of 3-5 gm of creatine is what is usually recommended.
3. Omega-3
Supplements such as fish oil capsules that are derived directly from fatty fish are the best way to add omega-3 fatty acids to your dietary routine. This needs to be combined with protein-rich foods which lead to better appetite and body performance. It also helps in better recovery of the body post workouts and even illnesses.
4. Vitamins
Vitamin A:
This vitamin, belonging to the family of fat-soluble retinoids, is an important factor in cell development including its ability to store fat, having a considerable impact on one’s immune system. Meats, fish, Spinach, carrots, broccoli, and tomatoes are some of the commonly found foods which are rich in Vitamin A, aiding a healthier weight gain.
Vitamin B:
All vitamins falling under the Vit B category are vital for the smooth and effective functioning of our body. For instance, Vit B12 is essential for the production of red blood cells, better absorption of proteins and fats, and DNA production. Red blood cells are the oxygen carriers in the body and hence are quite essential for those looking to gain weight and build muscle mass. All dairy products and seafood including fish are good sources of Vitamin B12. If these are not part of the daily diet of an individual, opting for B12 or multi-vitamin supplements containing B12 is always the easiest and best way of consuming the same. Vitamin B1 or Thiamine is added to a lot of supplements since it naturally cannot be made in the body. It is a micronutrient as it plays a significant role in our body’s growth and the functioning of cells. Loss of appetite and feeling of tiredness are some of the signs that the body shows when it’s low on Vit B1. This directly impacts the food intake and hence the body weight. Consider taking detovit pro tablets – the best and safe Vitamin supplement and add eggs, pork, black beans, yogurt, and sunflower seeds to your diet to up the levels of Thiamine in your body.
Vitamin C:
Vitamin C is rich in antioxidants; helps reduce oxidative stress in the body, thus helping with stress-related weight loss. This way, it has an indirect impact on your weight-gaining journey. Iron, which helps in transferring oxygen to the cells in our body, will be absorbed better because of Vitamin C. Iron helps in the overall working of our body and the organs, thus both Iron and Vitamin C, while having indirect impacts on the gaining weight but still play a significant role for a healthy body.
Vitamin D:
Also known as the sunshine vitamin, is a super nutrient, which one can simply get from sunlight. But easier said than done, especially in today’s fast-paced lifestyle, where one would not get enough time for sunbathing to get that natural Vitamin D boost. This nutrient is related to a wide range of bodily functions- from good bone health to immunity booster, from improving the functionality of muscles to enhancing performance and balancing overall health. Since there are not a lot of food products that may be rich in Vit D, it is better to consume supplements to account of 600 IUs (International Units) per day. This is one of the best and safest ways to a healthy overall body.
If you are looking to gain weight, it is very important to do lifting exercises while consuming more calories at the same time. The best scenario is when your body weight comes from your muscles than the fat in your body.
In addition to this, you can add herbal weight gain supplements, and nutritional vitamins to your eating regimen or exercising routine. Protein in the structure of foods, such as meats, nuts, eggs, or dairy, or various over-the-counter powders, shakes, or dietary supplements will give you a good headway. Additionally, use the deto restore kit for optimum health after your workout. Include the above supplements in your diet to make a well-balanced body. Dietary supplements are recommended if your daily food items are not able to give you the requisite amount of nutrients required by your body to meet your health goals. This will not only make your fitness journey smoother but also much easier and more comfortable.
