Everyone tells you it's easy. Just eat more, right? But for the "hardgainers"—the people who feel like they’re inhaling pasta and still seeing their ribs in the mirror—knowing what to take to gain weight is a lot more complicated than just ordering a double cheeseburger. You’ve probably tried the mass gainer tubs that taste like chalky chocolate and leave you bloated for six hours. It’s frustrating.
Weight gain isn't just about calories. It’s about the right calories and how your body actually processes them. If you’re burning through fuel faster than you can put it in, or if your digestion is a mess, you're basically fighting your own biology.
The Calorie Dense Realities
Most people fail because they focus on volume rather than density. You can’t eat four salads a day and expect to grow, even if you’re adding chicken. You need fats. Honestly, fats are the secret weapon. While protein and carbs give you 4 calories per gram, fat gives you 9.
Start with liquid calories. It’s way easier to drink 800 calories than to chew them. A classic, effective homemade shake includes full-fat Greek yogurt, a couple of tablespoons of natural peanut butter, oats, and whole milk. If you’re lactose intolerant, switch to canned coconut milk. Not the carton stuff—the thick, creamy stuff from the can. It’s a calorie bomb in the best way possible.
What to Take to Gain Weight: The Supplement Breakdown
Let's talk about the stuff in the jars. Creatine Monohydrate is probably the most researched supplement in history. It works. It pulls water into the muscle cells, which increases protein synthesis. You’ll look fuller almost immediately. More importantly, it helps you lift heavier, and lifting heavy is the only way to ensure those extra calories turn into muscle rather than just a gut.
Mass gainers are hit or miss. Many are just cheap maltodextrin (sugar) that spikes your insulin and makes you sleepy. If you’re going to buy one, look for brands like Transparent Labs or Optimum Nutrition’s Pro Gainer, which use slightly better carb sources. But honestly? You’re better off making your own.
Don't sleep on digestive enzymes. If you’re suddenly ramping up your food intake, your gut might freak out. Taking a broad-spectrum enzyme with your biggest meal can help break down those proteins and fats so you actually absorb the nutrients instead of just... passing them through.
Why Protein Isn't the Only Answer
We’ve been brainwashed to think protein is the only thing that matters. It's not. If you eat 300 grams of protein but not enough carbs, your body will just burn that expensive protein for energy. That’s a waste of money.
Carbohydrates are protein-sparing. By eating enough rice, potatoes, and pasta, you allow the protein to do its actual job: repairing muscle tissue. Dr. Eric Helms from 3DMJ often talks about the "Goldilocks zone" of protein—usually around 0.8 to 1 gram per pound of body weight. Anything more is usually just extra calories that could have been tastier carbs.
The Role of Micronutrients
You can’t just live on pizza and shakes. If your zinc or magnesium levels are low, your testosterone might dip, making it even harder to gain lean mass. A high-quality multivitamin or eating beef liver once a week (it’s an acquired taste, I know) keeps the hormonal engine running.
- Whole Eggs: Don't throw away the yolk. That's where the fat-soluble vitamins and healthy cholesterol live.
- Avocados: Put them on everything.
- Olive Oil: A "hidden" trick is adding a tablespoon of extra virgin olive oil to your protein shakes. You won't even taste it, but that's an extra 120 calories.
- Trail Mix: It's the ultimate passive snacking food.
Managing Your Metabolism
Some people have a "neat" (Non-Exercise Activity Thermogenesis) that is through the roof. You know the type—the person who fidgets constantly or walks 15,000 steps without trying. If that’s you, you have to compensate.
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Stop doing excessive cardio for a while. It sounds counterintuitive for health, but if your goal is strictly mass, you need to minimize the "burn." Short, intense weightlifting sessions are better than hour-long slogs at the gym. Focus on compound movements: squats, deadlifts, and presses. These recruit the most muscle fibers and trigger the biggest hormonal response.
The "Dirty Bulk" Trap
Eating everything in sight—donuts, fast food, soda—will make the scale go up. But you’ll feel like garbage. "Dirty bulking" often leads to systemic inflammation, which actually makes it harder for your muscles to recover. You want "clean" surplus. Think steak and potatoes, not fried chicken and fries. There’s a difference in how your body handles the micronutrients.
Consistency is the boring part. You can't have one 4,000-calorie day and then eat like a bird for three days because you're still full. You have to find a baseline you can maintain.
Actionable Steps for Weight Gain
To actually see progress, stop guessing. Download an app like Cronometer for just three days. Track what you’re actually eating. Most people realize they’re eating about 500 calories less than they thought.
- Add a "Transition" Meal: If you currently eat three meals, don't try to jump to six. Just add one 500-calorie snack at 9:00 PM. A bowl of cereal with whole milk and a handful of walnuts is an easy win.
- Salt Your Food: Use sea salt. It helps with glucose uptake and keeps your muscles hydrated during workouts.
- Liquid Over Solid: If you feel too full to eat, drink a glass of whole milk or a fruit smoothie.
- Prioritize Sleep: Muscle isn't built in the gym; it's built while you sleep. If you aren't getting 7-9 hours, your cortisol will stay high, and high cortisol is a muscle-killer.
Start by adding 300-500 calories above your maintenance level. Monitor the scale once a week. If it hasn't moved in fourteen days, add another 250 calories. It's a slow, methodical process of out-eating your metabolism. Keep the lifting heavy, keep the fats high, and stop skipping breakfast.