Like obesity, a very low body weight can also cause several health problems in women. This highlights the importance of maintaining an ideal body weight, which can be done by following a balanced diet. However, some women may need supplements for this purpose. Go through this article to find out more about the weight gain supplements available for women.
Today, a lot of emphasis is given on losing weight and weight loss supplements, mainly due to the health risks associated with obesity or excessive body weight. Like obesity, being too thin can also pose some health risks. Women who are extremely skinny may face many problems, such as menstrual problems, pregnancy issues, osteoporosis, and infertility.
Therefore, it is important to maintain an ideal body weight. Women who are trying to put on weight need to follow a healthy diet, consume more or increase their calorie intake, and exercise regularly. The resistance and weight bearing exercises are ideal for those trying to gain weight. Along with these, some supplements can also be used to gain weight faster.
Supplements for Gaining Weight
Today, a wide range of supplements like weight gain pills, protein powders, weight gainers, and carbohydrate powder are available in the market. While choosing any kind of supplements, it is important to make sure that they are safe, and they do not cause any serious side effects.
Moreover, it should be kept in mind that supplements are not the substitutes for a healthy diet and exercise. They can help increase your body weight, only if supplemented by a healthy diet. If you are already following a healthy and balanced diet, rich in protein, essential fatty acids, and carbohydrates, then you can take the help of some weight gain supplements after consulting a physician or dietician.
Protein is the building block of muscle tissues, and so, it is crucial for maintaining an ideal body weight. Weight gain that results mainly from an increase in body fat is not healthy. But weight gain that results from a gain in lean muscles is considered healthy. Therefore, protein supplements are considered one of the best supplements that can help increase weight. Protein powder or supplements come mainly in four types – whey protein, egg protein, soy protein, and casein. But some protein supplements can combine all the four types of proteins, and they are known as blend or blended protein.
Branched-chain Amino Acids
Amino acids are the basic components of protein. Branched-chain amino acids are the amino acids with a non-linear aliphatic side chain. They are essential for gaining weight. They help maintain muscles or prevent the breakdown of muscle tissues. This is the reason why these amino acid supplements can help maintain a healthy body weight.
Weight gainers are basically a combination of protein powder, carbohydrate powder, and fats. These supplements can be used for increasing the total calorie intake. You can also make your own weight gainers by mixing protein and carbohydrate powder. Weight gainers can be mixed with water or milk to make weight gain shakes. These can be used to replace one or two meals in a day, if you are eating five to six meals daily.
Creatine and Glutamine Supplements
Creatine is an amino acid produced by our body to supply energy to the muscles. It can be found in the muscle tissues, and it helps increase the availability of ATP (adenosine triphosphate) to enhance the level of energy. Glutamine is another amino acid found abundantly in the muscle tissues. The supplements of creatine and glutamine have been found to work well for increasing muscle mass in both men and women.
No matter how much you try, you won’t be able to gain weight if you are suffering from nutritional deficiencies. So, if your diet is not providing adequate amounts of all the essential vitamins and minerals, you can consider to take supplementation. However, be sure to take multivitamin supplements in the appropriate dosage, and under the supervision of your physician, as an overdose can cause many side effects.
Essential Fatty Acids
To gain weight, you have to consume foods that are high in healthy or essential fatty acids, like unsaturated fatty acids and omega-3 essential fatty acids. It is possible to gain weight by consuming junk food and food that contains unhealthy fats, which however is not a healthy option. But foods that are high in essential fatty acids, such as, olive oil, nuts, avocados, flaxseed oil, seeds, and fish should be included in the diet. You can also consider to take the supplements of essential fatty acids, in order to gain weight.
Be sure to combine these supplements with a high calorie and healthy diet, and a proper exercise regimen. A diet that can provide calories in excess of what is required for carrying out the various functions of the body, can help you gain weight. So, consume 5 to 6 meals a day, reduce the level of stress, and get enough rest or sleep. Consider to get yourself checked up to rule out the possibility of any chronic disease, which can prevent you from gaining weight. As far as the supplements are concerned, be sure to consult a physician or dietician to know more about the various supplements, and find out the one that is suitable for you.
Disclaimer: This article is for informative purposes only, and should not be treated as a substitute for professional medical advice.