To gain weight, particularly lean muscle mass, incorporating certain supplements may be beneficial. Based on the authoritative sources, the following supplements are often recommended:

1. Protein Supplements: Protein is crucial for muscle repair and growth. Whey protein, casein, and plant-based protein powders can help increase daily protein intake essential for muscle hypertrophy¹².

2. Creatine: Creatine supplementation can enhance muscle mass and strength. It helps increase the water content in muscle cells, which might contribute to muscle growth³.

3. Beta-Hydroxy Beta-Methylbutyrate (HMB): HMB can help prevent muscle breakdown and support muscle growth, especially in those starting a new exercise regime or increasing their training intensity⁴.

4. Branched-Chain Amino Acids (BCAAs): BCAAs can promote muscle protein synthesis and improve muscle recovery after exercise⁵.

5. High-Calorie Supplements: For those struggling to consume sufficient calories, high-calorie supplements or meal replacements can be beneficial. These often contain a mix of protein, fats, and carbohydrates to support overall calorie intake⁶.

In addition to these supplements, it's important to ensure a balanced diet that includes carbohydrates and fats, adequate hydration, and a consistent resistance training program.

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Footnotes

1. Clarkson, P. M., & Thompson, H. S. (2000). Nutritional supplements to increase muscle mass. PubMed ↩

2. Pasiakos, S. M., & Carbone, J. W. (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power. PubMed ↩

3. Wu, S. H. et al., (2022). Creatine supplementation for muscle growth. PubMed ↩

4. De Luis, D. A., et al., (2018). HP-HMB-ONS in an older malnourished population. PubMed ↩

5. Kreider, R. B. (1999). Dietary supplements and the promotion of muscle growth. PubMed ↩

6. Corresponding author. (2017). Oral calorie supplements for cystic fibrosis. PMC ↩