To gain weight, particularly lean muscle mass, you might consider the following supplements:

1. Creatine: This compound is known to enhance muscle mass and strength by increasing your muscles' phosphocreatine stores, which help produce more ATP (energy), allowing you to perform better in high-intensity exercises¹. The recommended dosage is an initial 20 grams per day for 5-7 days (loading phase), followed by a maintenance dose of 3-5 grams per day¹.

2. Whey Protein: Often considered the gold standard, whey protein is rich in essential amino acids and absorbs quickly in the body, making it ideal for muscle recovery and growth². Studies have shown significant improvements in muscle mass and strength when whey protein is consumed in conjunction with resistance training². A typical serving ranges from 20-30 grams of protein per scoop, ideally taken post-workout.

3. Carbohydrate Supplements: Carbohydrates are crucial for providing the necessary energy for muscle contractions and replenishing glycogen stores after workouts. Supplementing with fast-digesting carbs like dextrose or maltodextrin can help improve energy levels and facilitate faster recovery³.

4. HMB (Beta-Hydroxy Beta-Methylbutyrate): Though less common, HMB has been shown to help prevent muscle protein breakdown, thus supporting muscle growth and recovery⁴. A typical dose is around 3 grams per day.

5. Branched-Chain Amino Acids (BCAAs): Comprising leucine, isoleucine, and valine, BCAAs can help reduce muscle soreness and support muscle growth. These are particularly useful if you find it difficult to consume enough protein through diet alone⁵.

Would you like me to search for specific product recommendations on Pillser for any of these supplements?

Footnotes

1. Harvard - Creatine ↩ ↩²

2. NCBI - Whey Protein Supplementation ↩ ↩²

3. NCBI - Nutritional Supplements ↩

4. PubMed - Nutritional supplements to increase muscle mass ↩

5. NCBI - Nutritional Supplements ↩