In many people’s cases, putting on weight can feel like a big challenge, but the process should not need to be complicated. Whether you are a skinny guy or just underweight, the best strategy to gain a healthy weight is the same i.e. by consuming enough calories than is required with the right type of food.
Ignore the mythological science and try to simplify your body goals just by focusing your energy on your habits that are definitely going to move the needle on the upper side.
Generally speaking, Weight loss is a serious issue in the United States itself. You may also have constantly seen advertisements and several news reports on diets, high-quality products, and a few magic pills that promise to help you gain weight.
In a world where an attractive physical body is a key to giving good first impressions, being too thin may seem like the worst problem to have. But apart from that, being underweight can cause health problems as well.
Causes of Low Weight
There are several reasons that lead to someone being underweight. In some cases, it is the family genetics and for others may be an illness that may be the cause.
Below are few examples of causes of low weight in someone:
*- A high metabolic rate i.e. those whose digestion is really fast which makes them struggle to gain weight even while eating high-energy foods.
*- Genetic disposition may also be a reason for some such as low weight runs in the family.
*- Doing frequent exercises and being very much physically active.
*- Some physical illnesses may also be the reason like diarrhea causes to lose weight temporarily while long-term conditions like diabetes, cancer, and other digestive illnesses also lead to low weight.
*- Some mental health conditions also affect body weight like depression, anxiety and eating disorders, etc.
The following tips can surely help you to gain weight:
1. Adding Extra Calories
We can increase our calorie intake by adding seed topping or any nuts, cheese, and healthy side dishes, etc. We can also try sunflower seeds, seasonal fruit, almonds, or whole-grain, etc to add extra healthy calories to our diet. Apart from diet, adding the best weight gain protein powder can also help you to add the extra calories.
2. Add Healthy Snacks
You can enjoy snacks that contain a good amount of protein and carbohydrates. There are some options of healthy protein such as protein bars, smoothies, protein-rich foods, and peanut butter, etc. Consuming snacks that contain good fats like nuts and avocados are very important for a healthy heart.
3. Eat small but many times
If you are facing a low appetite due to any medical condition, eating food in large chunks may harm your stomach. So, start eating smaller meals every three hours to fulfill your calorie requirement.
4. Right Exercise
Exercising is good but knowing what suits you, is really important. While aerobics burn calories and act against our weight goal, strength training can help in gaining weight.
5. Increase Nutrients in Diet
Instead of taking empty calories through junk food, we can eat foods that are healthy and rich in nutrients. A good nutrition level makes sure that we are getting ample amounts of nutrition even if we are dealing with a low appetite.
High-protein foods like meat are always the best choice to help us in building muscles and weight gain because protein is the most essential nutrient for healthy weight in our body.
Must Read: BEST PROTEIN BARS FOR BODYBUILDERS AND ATHLETES
Starting Up To Gain Weight
How many calories you are burning every day and how many calories you need on a daily basis are the two basic things that you need to figure out first. Then, you should take a look at increasing your calorie intake from that point. This might take a bit of trial with errors also but at last, you can succeed in it.
You can easily estimate your total daily energy needs using an online calorie calculator, and be sure to include any planned training in your estimated daily calorie needs.
Starting fitness level and body composition are the two factors which can define the number of calories you should add to your estimated daily intake to gain weight. If you are skinny and struggling to put on weight, you need more calories than you burn every day. If someone is looking to add some additional lean muscles into their already healthy body frame. Apart from a good diet, consuming the best weight gain protein powder is also beneficial.
In general cases for Underweight, increasing calorie intake by 5 to 10% or can say 100 to 300 calories a day, seems enough to support additional lean muscle growth. While others like skinny people may need to increase their calories by as much as 20%. If the result still has not come, they should contact their physician for better guidance.
Bodybuilders who are looking to add some serious mass, or those who want to maintain a heavyweight, will need to have a very high-calorie diet. . Keeping in mind that even pregnant women only need to have an additional 300 to 500 calories every day as they are growing a little human being in them.
For beginners or skinny people, a higher increase, like eating an extra 350 to 550 calories each day might be more appropriate for effective results. And this additional increase will lead to 0.5 to 1 pound of weight gain every week. You can take the best weight gain protein powder to add this extra calorie in a healthy way for your weight gain.
But, all of this can still depend on individual to individual. If it is getting hard for you to put on some weight or you are not gaining any weight even after following a calorie increase in 3 to 4 weeks, you are required to increase this amount. An additional 1,000 calories each day would help you to put on weight around 2 pounds per week, but this is not suitable for everyone.
Best weight gain protein supplements:
1. My Vega Sport Recovery
My Vega Sports Recovery protein powder comes with good electrolytes, 16 g of carbs, and Vitamin B which helps people, especially vegans, recover from intensive activities. It is on the top of the list of our best weight gain protein powder.
The United States (U.S.) Dietary Guidelines of 2020 states that adults are advised to consume 130 gm. of carbohydrates each day, which accounts for 45-65% of caloric intake in their daily life.
This is considered one of the best weight gain protein powders for vegans as it contains 16 g of protein and comes to gluten and GMO-free. It is free from any artificial flavors or sweeteners. This weight gain supplement offers two flavors, tropical and apple berry. It is recommended to mix it in cold water and consume it after your workout.
2. Nuzest Clean Lean Protein
Nuzest is a company that manufactures only vegan supplements which are very authentic and of premium quality. These are chemical-free, additives-free, and also free from preservatives. They create their protein powder from European golden peas which come out to be the best weight gain protein powder for vegans.
A single serving of this best weight gain protein powder offers 21gm of protein which is 100% vegetarian. It is low in fat and carbohydrates and also doesn’t contain any amount of sugar. Being the best weight gain protein powder for vegans, it is dairy-free, soy-free, GMO-free, and also gluten-free.
3. Optimum Nutrition 100% Whey Gold Standard
Optimum Nutrition whey protein is the most trusted nutrient supplement in the world. It comes in a variety of great flavors such as vanilla, milk chocolate, banana cream, chocolate malt, strawberry, and many others. A single serving of this best weight gain protein powder offers 24 grams of whey protein with 1 gm. of healthy fat and 3 grams of carbohydrates.
There are a number of varying reasons why this product is considered the best weight gain protein powder. This protein powder is a fusion of three kinds of whey in which Isolate whey offers a high percentage of overall protein, Concentrate whey offers health benefits like healthy weight sustainability and Peptides help to reduce bloating problems. Low fat and low carbs make it an ideal choice if you are willing to gain muscle mass without gaining weight.
4. Low Carb whey protein
This weight gain supplement is also the most preferred choice among vegetarians. This 100% whey protein consists of a rich amount of protein with other essential nutrients which are required for immunity and healthy weight gain. If you are willing to minimize your carbohydrate intake from your diet, then this best weight gain protein powder is made for you only. The presence of peanuts, tree nuts, and eggs can make super allergic people walk away from it.
5. Syntha 6
Here the second comes, the SYNTHA 6 with exclusive flavor technology offers high-quality protein and contains 22 grams of protein, 200 grams of calories, 6 grams of fat, and 10 grams of amino acids per serving with about 9 calories per gram against the protein. Their protein is designed with exclusive flavour technology which makes us feel energized and also less full. It is a perfect choice for people with active lifestyles and can be considered the best weight gain protein powder.
Conclusion:
Protein supplements for weight gain help our body by transporting cells, acting as hormones, and acting as enzymes to help with numerous physiological processes. Protein is significantly higher in calorie density than carbohydrates and lipids, requiring more energy to digest. They are best suitable for consumption when we want to gain a healthy weight. You can also choose any of these best weight gain protein powders and get some healthy weights on you.