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Muscle-Building Workout and Diet


– Now while food and exercise are definitely the most
important for gaining muscle, some supplements can help you by either increasing your
calorie or protein intake or helping you exercise harder. So in this video I’m looking at three supplements that will help. (bell ringing) Number one, protein. Most people know that protein is an important muscle component. Several studies have shown
slightly more muscle gain in exercising adults who consume protein supplements as part of their diet. However, the most important factor is likely your total daily protein intake rather than whether it comes
from foods or supplements. So as a general recommendation the Institute of Medicine suggests that 10% to 35% of your daily calories should come from protein. Now, many scientists
agree that a daily intake of 0.6 to 0.9 grams per pound or 1.4 to two grams per
kilo of body weight per day is appropriate to support
muscle growth in active adults. If you’re able to consume this recommended amount of protein for you from whole foods then protein supplements aren’t necessary. However, for most people
they don’t manage to do that, in which case protein
supplements like protein shakes are a good choice. Number two, creatine. Creatine is one of the
most well-researched and proven supplements. And basically if you’re not taking it and you’re trying to gain
weight and build muscle you need to be taking it. Creatine has several important
functions in your body including rapid energy production. Now when taken as a supplement, the creatine content in your muscles increases beyond normal levels and this can improve exercise performance and muscle gain as well over time. Now, several different types
of creatine are available but creatine monohydrate has
the most research backing it as safe and effective. Basically you just take
five grams each day. Don’t worry about loading
and all that stuff. You’re gonna be taking it long-term anyway so just have five grams per day. Number three, weight gainers. So this is a really important
point to remember, okay? To gain weight, you need
to eat more calories than your body needs
for normal functioning. You need to be in calorie surplus. Weight gainer supplements
help you do that. Similar to protein supplements, there’s nothing magical about them that they’re simply a convenient way for some people to get more calories. Now typically these are
healthy calories of course like carbohydrates from oats and a high amount of whey protein mixed into a blend that you can make into a very quick shake. So what you should do is work out how many calories you need per day to reach your goal weight then track your food intake for a few days using an app like MyFitnessPal, it’s free, and then see what the difference is. If you’re not meeting
your calorie requirements and you don’t think you
can through whole foods then you can consider
taking a mass gainer. And of course it goes without saying that to ensure that you’re
gaining muscle and not fat, you wanna do all of these in line with a strict and consistent
weight training program. Thanks for watching. Make sure to give this video a thumbs up if you found it informative and don’t forget to
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5 thoughts on “The 4 Best Supplements to Gain Weight

  1. Well I been up and down and struggling with my weight for years as I was always that fat kid in school and I find the stuff that makes me gain weight the most is pizzas, bread, chips and cakes ect.

  2. Thanks for the video. Even though I already know most of this, I really appreciate it as someone that has always had difficulty gaining weight.

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