Let's be real for a second. If you’re searching for what should i take to gain weight, you’ve probably already tried "eating more" and realized it’s a lot harder than people make it sound. It's frustrating. You’re the person who can polish off a whole pizza and still not see the scale budge, while your friends look at a bagel and gain three pounds. Society spends so much time talking about weight loss that when you actually want to put on size, you’re left with terrible advice like "just eat peanut butter" or "drink melted ice cream."
That’s not a plan; that’s a recipe for a stomach ache and a metabolic mess.
Gaining weight—the healthy way—isn’t just about shoving calories down your throat. It’s about understanding the specific biological levers you need to pull. Whether you’re a "hard gainer" with a lightning-fast metabolism or you’re recovering from an illness, the goal is high-quality mass. We’re talking muscle, bone density, and healthy fat stores, not just systemic inflammation.
The Calorie Math Everyone Gets Wrong
Most people think they eat a lot. They don't. Research published in the Journal of the International Society of Sports Nutrition often highlights that individuals struggling to gain weight almost always overestimate their caloric intake. You might have a massive dinner, but if you skipped breakfast and had a light lunch, your daily total is still in a deficit.
To actually grow, you need a surplus. Period. But what kind of surplus?
If you're wondering what should i take to gain weight in terms of actual food, you need to prioritize calorie-dense, nutrient-rich options. Think about the "Satiety Index." Some foods, like boiled potatoes or white fish, make you feel full very quickly. That's the enemy of weight gain. You want foods that pack a massive amount of energy into a small physical volume.
Fats are your secret weapon
One gram of fat contains 9 calories. One gram of protein or carbs contains 4. Mathematically, fat is the most efficient way to gain.
- Extra Virgin Olive Oil: Drizzle it on everything. Two tablespoons is an extra 240 calories. You won't even taste it in a pasta sauce or over chicken.
- Avocados: They’re basically nature’s butter.
- Nut Butters: Almond, peanut, cashew. A single serving is roughly 190 calories. If you eat three servings a day, that's nearly 600 extra calories right there.
Liquid Calories: The Hard Gainer’s Cheat Code
Chewing is exhausting. If you have a low appetite, trying to eat five solid meals a day feels like a full-time job. This is where supplements and shakes come in. When people ask what should i take to gain weight, they often look for "Mass Gainer" powders.
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Honestly? Be careful with those.
Most commercial mass gainers are just cheap maltodextrin (sugar) and low-quality whey. They spike your insulin, make you feel sluggish, and often lead to more fat gain than muscle. Instead, make your own. You can easily create a 1,000-calorie shake that actually tastes good and provides real nutrition.
Mix two cups of whole milk (or oat milk), two scoops of high-quality whey protein, a half-cup of oats, two tablespoons of peanut butter, and a frozen banana. Blend it. You’ve just consumed half a day’s worth of growth calories in five minutes.
Which Supplements Actually Work?
The supplement industry is full of junk. You don't need "anabolic precursors" or expensive proprietary blends. If you want to know what should i take to gain weight from a shelf, stick to the basics that have decades of clinical backing.
Creatine Monohydrate
Creatine is the most researched supplement in history. It works by increasing phosphocreatine stores in your muscles, which helps you produce more ATP (energy) during heavy lifting. It also draws water into the muscle cells (intracellular hydration). This makes your muscles look fuller and, more importantly, creates a better environment for protein synthesis.
Whey or Casein Protein
You need roughly 0.8 to 1 gram of protein per pound of body weight to build muscle. If you can’t get that from steak and eggs, a shake is fine. Casein is particularly good before bed because it digests slowly, providing a steady drip of amino acids while you sleep.
Digestive Enzymes
This is a "pro tip" most people miss. If you suddenly ramp up your calories, your gut might freak out. Taking enzymes like protease (for protein) and lipase (for fats) can help reduce bloating and ensure you’re actually absorbing the nutrients you’re forcing down.
The Role of Resistance Training
You cannot just "take" something and expect it to turn into muscle without a stimulus. If you eat in a surplus and sit on the couch, you will gain weight, but it will be almost entirely body fat. While fat is fine in moderation, most people want "quality" weight.
Focus on compound movements:
- Squats
- Deadlifts
- Bench Press
- Overhead Press
These exercises recruit the most muscle fibers and trigger the greatest hormonal response (testosterone and growth hormone). Don't do cardio for 60 minutes. It's counterproductive right now. Keep your sessions under an hour, go heavy, and get out. You want to save every calorie for recovery.
Sleep: The Most Overlooked "Supplement"
You don’t grow in the gym. You grow in your sleep. During REM and deep sleep cycles, your body repairs the micro-tears in your muscle tissue. If you're getting five hours of sleep, your cortisol levels (the stress hormone) will skyrocket. Cortisol is catabolic, meaning it breaks down muscle tissue. High cortisol makes it nearly impossible to maintain a healthy weight gain trajectory.
Aim for 8 hours. No excuses.
Common Mistakes and Why the Scale Stalls
It's tempting to look at the scale every morning. Don't. Your weight fluctuates based on water retention, salt intake, and even when you last went to the bathroom.
If you find that you aren't gaining, you've likely hit a metabolic adaptation. Your body is smart. It tries to maintain homeostasis. When you eat more, your "NEAT" (Non-Exercise Activity Thermogenesis) often goes up. You might start fidgeting more or walking faster without realizing it. Your body is trying to burn off the extra energy.
What should i take to gain weight when this happens? More food. If the scale hasn't moved in two weeks, add 250 calories to your daily total. Keep adding until the needle moves.
The "Dirty Bulk" Trap
Don't live on fast food. "Dirty bulking" leads to poor insulin sensitivity and systemic inflammation. Yes, the scale goes up, but you'll feel like garbage, your skin might break out, and you'll lose the "v-taper" look. Stick to the 80/20 rule: 80% whole foods, 20% whatever you want.
Real World Action Plan
If you're serious about this, here is how you start tomorrow morning.
First, track your current eating for three days. Use an app like Cronometer or MyFitnessPal. Don't change anything; just see where you're at. Most "hard gainers" realize they’re only eating 1,800 calories when they need 3,000.
Second, increase your meal frequency. Instead of three big meals, aim for five smaller ones. It’s much easier on the digestion.
Third, prioritize protein and fats early in the day. Start with eggs cooked in butter and a side of Greek yogurt.
Fourth, get a blood panel done if you can. Sometimes, an overactive thyroid or a gut parasite can make weight gain impossible regardless of what you eat. It’s rare, but it’s worth ruling out.
Finally, be patient. Healthy weight gain is a slow process. Gaining 0.5 to 1 pound a week is a great pace. Anything faster is likely just fat or water. Stick to the plan for three months before you decide it’s not working. Consistency is the only "magic pill" that actually exists in the fitness world.
Practical Steps to Take Right Now:
- Audit Your Pantry: Clear out the "low-fat" or "diet" versions of foods. Swap skim milk for whole milk and thin-cut meats for ribeyes or chicken thighs.
- Buy a Digital Scale: Weigh your food for one week. It’s annoying, but it’s the only way to calibrate your internal "calorie counter."
- Set a Sleep Schedule: Go to bed at the same time every night to optimize your natural growth hormone spikes.
- Focus on Progression: In the gym, aim to add 5 pounds to your lifts every week. If you're getting stronger and eating enough, the weight gain will follow naturally.
The journey to a heavier, stronger version of yourself isn't about finding a secret pill. It's about the relentless accumulation of small, calorie-dense choices made every single day. If you stay consistent with the surplus and the heavy lifting, your body has no choice but to grow. It's basic biology. Use it to your advantage.