In recent years, creatine supplements have emerged as new formula for increasing muscle mass quickly. It has become a preferred choice for athletics and those undergoing intense weight training. Any person, right from youth to 40+ men invloved in these intense workouts can consume creatine to gain muscle weight. Due to the nature of secretion of hormones, youth have more potential to increase muscles using creatine.

Creatine or creatine monohydrate is a supplement use to increase muscle mass. It provides a complete source of proteins, i.e., it provides you with all the eight essentia amino acids which are used in muscle synthesis. Essential amino acids cannot be synthesized in human body and hence must be provided by the diet you takes.

Taking creatine in proportion can help you to increase weight and gain muscles. It also helps to increase our strength so that you can carry out exercises for a longer time.  This helps you to grow your muscles and make them more denser. It also increases water contention in your body cells hence your muscles get enlarge and increase in your weight (it’s similar to the effect of blowing air into the ballon which increases the size.)

Creatine helps you to enhance ATP production in your body which helps to gain strength while doing strength training and bodybuilding exercises.  You should have a balanced diet and exercise program so that creatine supplements can prove fruitful. Remember that only taking creatine supplement will not show any result.

Creatine helps cells to absorp water and grow in size hence extra water intake is vital. It is safe for a healthy person if it is taken in proper proportion. However, excess intake can put strain on your kidneys and urinary system disorder. If you feel pain in your lower legs it is recommended that you should limit your consumation.

It is important that you follow a proper exercise sequence along with creatine supplements to utilize the proteins you are taking. Proper amount of intake along with balanced diet is essential to avoid any side-effects.

Creatine can be found in natural food like meats and fish but cooking may destroy it. So it’s always beneficial to take it in powder form. It is available in wide variety in the markets where creatine ethylester (CEE) is well known form of supplement that is widely used.

Always remember that having creatine supplements in large amount will not help you to build muscles fast. You should have a good allied of exercise cum diet program to get lean and ripped muscles. Creatine must be taken under expert guidance and only for those undergoing strength training exercises.

Your diet plays a key role in increasing your body weight. Some food items are useful in gaining your weight naturally and should be included in your diet. Proteins rich foods from animal sources are preferred diet to increase your muscles naturally.

Remember that proteins are a bit diffcult to digest. Hence you should consume adequate carbohydrates and fats along with it or else your body might break down your body proteins to gain energy.

Natural food items should be preferred over supplements and other artificial weight gainers.Natural food items not only provide you with enough calories but also nutrients, vitamins, minerals necessary for weight gain.

Recommended are common foods that may help you gain weight naturally:

1. Eggs are rich sources of proteins and they are complete proteins in essence that they provide all the essential amino acids required for building muscles. Some people feel that boiling eggs might result in loss of proteins which is untrue. Egg-white has a higher concentration of proteins.
2. Milk is also complete source of proteins. You can opt for milk shakes if you do not like whole milk.
3. Fish is also rich source of proteins. Tuna, salmon, mackerel fish provide you with ample of proteins.
4. Meats in various varities like chicken, pork, red meat, beef may be included in your meal.
5. Pulses, legumes, lentils, whole grains, beans, crereal etc are a good sources of proteins for vegetarian. But remember that these food items might not provide you with all the essential amino acid. Vegetarian sources of proteins are considered incomplete.
6. Margarine, butter, jam provide you with large amount of calories and can be used with bread for breakfast. Mayonnaise (egg yolk, vinegar and oil) which may be used as a salad dressing is very rich in fats and provides you with lot of calories.
7. Energy dense food items like nuts, dried foods, almonds, peanuts, cashews, walnuts provide you more calories per gram. Flaxseed oil is rich in fats and can provide you with large amount of calories.
8. If you like bakery products, then cornflakes, cakes, pastry, cheese, cream should be consumed to gain weight fast.
9. Oats and rye bread, brown rice are good naturally sources to help you gain weight.
10. Fruits like banana, apple and grape nuts are helpful in gaining weight. Fruits shake can be an good option instead of just drinking water because water does not provide you any calories.

Natural food items not only provide you with enough proteins, fats and calories necessary to stimulate weight gain, it also enrich you with vitamins, minerals, and anti-oxidants. It is highly recommend that you should stick to natural foods rather than so called weight gain and muscle mass supplements.

Weight gaining supplements have proven to aid you in your weight gain program. People generally consume these supplements and expect muscle and weight gain from them instantly. Those who do not want to work hard think that having only supplements is an easy way out.

But the reality differs from dream – you really need to take effort in terms of intense weight gaining exercises and allied nutritious diet plenty in calories and proteins to make it work.

You should make smart choice while opting for the best muscle building supplements based on the content and price tag. Do not fall prey to what the advertisements of such supplements boast about.

Some of the following tips can prove useful while choosing the right supplements for you:

1.  Whey proteins are the best choice for a complete source of proteins. Whey proteins isolate has the maximum amount of of proteins per gram and also low fat content. Moreover, they have no noted side-effects or allergies.
2. Proteins shakes, drinks are proved to be most effective after your workout with weights. It is recommended that you should have supplements in liquid form after your exercise.
3. Creatine supplements enhance ATP (Adenosine triphosphate) production in your body which provides you more strength to lift weight. So these supplements should be taken before start exercising or in between them.
4. Glutamine supplements provide you amino acids necessary for your body to recover after intense workout. It;s actually an anti-catabolic amino acid. Thought needed in small quantity they prove useful in building new muscles.
5. Vitamin and mineral supplements provide you with all the essential nutrients which your diet might be lacking and which are important in gaining weight and building muscles.
6. Don’t go for supplements which are labeled as perfect mixtures of all proteins, vitamins, hormone stimulants, anti-oxidant etc. They might actually contain very less concentration of all these ingredients compared to their price.
7. Essential fatty acids (EFA’s) can be a good source of fats which may help you gain some weight. They are a good choice especially for hardgainers. Flaxseed oil also works out to be a good natural supplement to increase your weight. It is calories-dense and has a rich amount of Omega-3 fatty acids.
8. ZMA supplements povides you with all the essential mineral vitmain supplement which helps to trigger hormone necessary to build muscles and gain weight.
9. Avoid supplements like prohormones, weight gain pills, anabolic steroids, HGH (human growth hormone) which are nothing less than scams or have adverse effects on your health.

Whey protein isolate are the best known protein supplements. Creatine and glutamine can help you develop muscles if used with proper techniques. Remember the fact that supplements will only help you to reap out maximum benefits out of your existing weight gaining routines.

Whey proteins are taken as supplements by those doing bodybuilding exercises to develop their muscle. They are concentrate source of proteins manufactured from whey which is a leftover fluid in manufacturing cheese.

They are rich and complete source of proteins in concentrated form. Essentially, it provides you the amino acids required for body function.

Whey proteins are available in many form depending upon the proteins concentration level in withim them. 

• Whey Proteins Concentration – contains about 30%-90% proteins and are low in cholestrol content.
• Whey Proteins Isolate – the most concentrated form containing about 90% of proteins by weight. But it has a very low amount of fats.
• Whey Proteins Hydrolysate – these are in hydrolyzed form and tends to be less allergic than any other forms.

Whey proteins play an important role in weight management. If you are thinking of growing your muscle mass and losing your body fat at the same time, they are most probably the option. They are preferred by athletes and those doing bodybuilding workout.

Whey proteins is so popular because it contain branced chain amino acids and other free radicals which are used during synthesis of proteins and help to stimulate muscle growth.

• Leucine – an amino acids help to generate new muscle after rigorous training.
• Glutathione - act an an anti-oxidants and increase your body resistance against diseases.
• Bio-active ingredients - prove to be beneficial in various body activities.

If you are in the process of gaining weight by growing your muscle size, then whey proteins play an indispensable role in your dietray especially after strength training activities.

Recommended Dietray Allowance (RDA) for proteins 1 gram per kilogram of body weight (for an average person). While you are working out, you can increase this intake to 1.3 gram to 2 gram per  kilogram body weight. However, the quantity you can consume daily depends solely on your daily calories requirement and nature of your exercises.

Remember, when you performed any rigorous muscle gain exercises, there incurs a heavy loss to your muscle at the same time. To recover from this loss and add up new muscle mass, whey proteins is the solution after such exercises.

To gain healthy weight naturally, you have to consume more calories per day to increase your body weight steadily. How much to consume depend on individual metabolism.

What is calories actually?

The food items that you eat provides you with the energy to do your daily tasks and this energy is measured in calories.

To determine the extra amount of calories needed, first you have to understand a few facts:

1. Average calorie requirement to carry out daily tasks for men is about 2,500 calories while that for women is about 2000 calories.
2. Daily calories requirement solely depends on the nature of your work but make sure that your daily intake of calories never fall below about 1,450 calories.
3. You need about 3,500 calories to gain about 1kg-1.5kg of weight per week (on an average considering low digestive efficiency for few people).
4. Plan to take 500 calories more per day to steadily gain weight.
5. Just sitting and writing can make you spend about 100 calories per hour.
6. Walking, doing housework and other such moderate activities can cost you about 200-300 calories per hour.
7. Intense physical activities like running, playing tennis, pulling heavy weight object, exercises by athletes require about 400-500 calories per hour.

Once you determine your daily calories requirement, you can increase it intake accordingly. The nutrient and calories content of the food you are consuming are also important result in weight gain:

• Carbohydrates provide 4 gram of calories per gram,
• Proteins provide about 4 gram of calories per gram,
• while fats provide about 9 calories per gram

You should plan your daily meals accordingly to achieve your target requirements. However, to increase weight many people tend to consume more of fat-rich food items to gain more calories.

 Fat-rich foodstuffs have more energy content (more calories per gram) and will increase your body weight. But proteins are utmost important in building your muscles which in turn increase your body weight.

Weight gain from increase in muscle size is considered healthier than just increasing in body fat. A well balanced diet suggest that of the total calories intake, 50% must come from carbohydrates, 30% from fat and 20% from proteins.

Therefore, your daily calories intake to gain weight should be planned keeping in mind your requirement as per your sex, age, occupation, and your eating habits.