Top Weight Gain Supplements for Skinny Girls Looking to Add Curves
Being extremely slender or underweight comes with its own unique set of challenges. Many skinny girls struggle to put on pounds and gain curves in all the right places. While a healthy diet and strength training regimen form the core of effective weight gain programs, certain supplements can provide additional benefits.
Let's explore the top science-backed weight gain supplements that can help skinny girls achieve their body goals in a safe and natural way.
Protein Powder
Protein is the most important macronutrient for building lean muscle mass. But it can be challenging to eat enough high-quality protein through whole food sources alone. That's where protein supplements come in handy.
Whey and casein protein powders provide 20-30 grams of protein per serving and absorb quickly for muscle growth and recovery. When combined with strength training, taking 1-2 protein shakes per day helps maximize results.
Look for a high-quality whey or whey/casein blend with minimal additives. Avoid excessive soy protein due to potential hormonal effects.
Creatine
This popular supplement boosts physical performance and aids muscle growth by providing muscles with more energy. It helps you push through those extra tough reps.
Research shows creatine, at 5 grams per day, increased lean body mass and upper body strength during training programs. It is safe for long-term use.
Creatine monohydrate powder offers the best absorption. Avoid loading phases and stick to 3-5 grams daily.
Healthy Fats
While not technically a supplement, adding more healthy fats like olive oil, nuts, seeds, avocado, and fatty fish provides needed calories. Shoot for 25-30% of total calories from fats.
Fats help regulate hormones, absorb fat-soluble vitamins, support skin/hair health, keep you feeling full between meals, and spur weight gain when added to a hypercaloric diet.
Emphasize plant-based and omega-3 fats while limiting processed and trans fats.
Multi-Enzyme Blend
For some skinny girls, an inability to properly digest food and absorb nutrients hinders weight gain. This is where multi-enzyme supplements help.
Look for a formula containing proteases to break down protein, lipases to digest fats, carbohydrases for carbs, and lactase for dairy. Take the supplement just before meals.
Improved digestion from enzymes allows you to actually utilize more of the calories you consume for growth.
Calcium
Maintaining adequate calcium levels is crucial for skeletal growth and bone density. But low body weight puts you at risk for deficiencies.
Supplementing with calcium citrate, at 500-800 mg per day, covers increased needs during development. It also combats osteopenia and stress fractures.
Get vitamin D tested and supplement as needed for proper calcium absorption.
Vitamin D
This fat-soluble vitamin regulates growth, immune function, and neuromuscular health. Yet vitamin D deficiency is extremely common, especially in underweight women.
Taking a vitamin D3 supplement providing 600-800 IU daily helps achieve optimal blood levels between 40-60 ng/ml. This supports growth and body composition.
Have your 25(OH)D levels tested first to determine the right supplemental dose.
Zinc
Zinc deficiency can severely hinder growth and sexual maturation. It impairs IGF-1, the hormone essential for childhood development.
Underweight females need up to 12 mg zinc daily to ensure adequate intake. Look for zinc picolinate, citrate or gluconate forms.
Zinc also boosts immune health and promotes healthy skin.
Omega-3 Fish Oils
Omega-3s provide anti-inflammatory and hormone-balancing effects while fueling weight gain with healthy fats. Yet most diets lack adequate amounts.
Use an omega-3 supplement derived from fish or algae, providing at least 500 mg EPA/DHA per day. Cod liver oil works too.
Omega-3s support brain function, skin and hair health - all important benefits for growing girls.
Lifestyle Strategies to Maximize Weight Gain
While supplements provide an added boost, a sound nutrition and training program form the foundation for skinny girls looking to safely add curves in all the right places. Here are some key lifestyle strategies to maximize your efforts.
Weight Training Program
Resistance training is absolutely essential for gaining lean muscle. Focus on major muscle groups like glutes, thighs, back, and shoulders using compound lifts.
Aim for 2-4 sets of 8-12 reps, 3 times per week. Progressive overload is key - increase weight/reps over time.
Consider hiring a qualified personal trainer, at least initially, to learn proper form and technique.
High-Protein Diet
Protein provides the amino acids for muscle growth and packing on pounds. Get a minimum of 0.7-1 gram per pound of body weight daily.
Emphasize lean proteins like poultry, fish, Greek yogurt, eggs, protein powder, beans, and dairy. Time intake around workouts.
Surplus Calories
Gaining requires a sustained calorie surplus to build adequate reserves. Increase daily intake by 300-500 calories.
Track your intake diligently. If scale weight isn't increasing weekly, bump your calories up further. The extra calories should come from nutritious sources, not just junk food.
Adequate Rest
Physical and mental recovery is essential for growth and adaptation. Get at least 7-9 hours of quality sleep per night.
Listen to your body and take rest days from exercise as needed. Avoid overtraining, which can derail progress.
Manage Stress
High stress levels take a toll on your hormones, metabolism and recovery. Make sleep, active relaxation, and stress management priorities.
Yoga, meditation, massage, nature time, journaling, and speaking with a therapist can all help keep stress in check.
Safety Considerations for Skinny Girls
When stepping up your efforts to gain weight and add curves, be sure to keep safety in mind as well:
Get Medical Clearance
Check with your doctor before starting any new supplement routine or intensive training regimen. Make sure there are no underlying issues impeding weight gain.
Beware Eating Disorders
Those with a history of eating disorders should avoid focusing heavily on weight, tracking calories meticulously, or taking body-altering supplements due to risks of reactivation.
Meet Nutrient Needs
Work with a dietitian to develop a meal plan that covers your unique nutritional needs for growth. Don't sacrifice nutrients while chasing calories.
Prevent Overuse Injuries
Progress training load, weight and volume gradually over time to prevent overuse issues or injuries that could sideline you. Quality over quantity.
Practice Moderation
Steady gains over time are safer and more sustainable than extremely rapid weight increases, which may reflect excess fat gain. Allow for proper recovery between training sessions.
Weigh Benefits vs. Risks
Consider whether potential supplement side effects outweigh possible benefits. More is not necessarily better when it comes to supps.
With reasonable expectations and a thoughtful approach, skinny girls can achieve healthy weight gain and added curves safely and effectively.
Top 5 Weight Gain Shakes & Smoothies
Packing extra calories and nutrition into satisfying weight gain shakes and smoothies can be an easy and delicious way for skinny girls to boost daily intake.
Protein-Boosted Fruit Smoothies
Blend Greek yogurt, milk, frozen fruit, peanut butter, protein powder, spinach or kale, and ground flax or chia seeds for a nutrition-packed breakfast or snack.
Green Protein Smoothies
Combine banana, avocado, almond milk, protein powder, spinach, and nut butter for a creamy, calorie-dense blend full of antioxidants.
Post-Workout Recovery Shakes
Stir a scoop of whey protein, milk, banana, nut butter, yogurt, and berries together for the perfect muscle-building shake.
Overnight Oats
Mix oats, chia seeds, milk, yogurt, nut butter, and a bit of honey. Refrigerate overnight for an easy high-protein morning meal.
Fruit and Yogurt Smoothies
Blend Greek yogurt with your choice of frozen or fresh fruits, milk, honey, and whey protein powder for additional calories and protein.
Drinking your calories can make it easier to meet daily needs for optimal weight gain. Focus on smoothies made with whole foods, protein, healthy fats and fiber.
Top 5 High-Calorie Weight Gain Foods
Certain foods provide an easy way to pack additional, nutrient-dense calories into your diet. Here are some top high-calorie options for skinny girls looking to gain:
Nuts and Nut Butters
Almonds, walnuts, cashews, and nut butters offer healthy fats, plant protein, and calories that add up quickly. Spread nut butter onto fruit or have a small handful of nuts as a snack.
Avocados
Nutrient-dense and full of monounsaturated fatty acids, avocados can be added to smoothies, on toast, in salads, or eaten plain for an extra calorie boost.
Full-Fat Dairy
Milk, yogurt, cheese, and cottage cheese all provide concentrated sources of protein and calories. Opt for full-fat versions instead of low-fat.
Dried Fruits
Dates, figs, raisins, apricots and other dried fruits pack a calorie punch, thanks to their higher sugar content. Enjoy them on yogurt, oatmeal or salads.
Eggs
Rich in protein, healthy fats and micronutrients, eggs are one of the most complete weight gain foods. Prepare them scrambled, fried, poached or in omelets.
Focus on getting extra calories from whole, minimally processed real foods for the healthiest weight gain.
Sample Weight Gain Plan for a Skinny Girl
Here is a sample one week meal plan showcasing a balanced nutrition and training approach to help a skinny girl gain weight the healthy way:
Monday
Breakfast: Oatmeal made with milk, topped with walnuts, raisins, cinnamon. Greek yogurt on the side.
Snack: Nut butter and banana sandwich.
Lunch: Burrito bowl with rice, black beans, chicken, cheese, avocado.
Dinner: Pesto salmon with roasted sweet potatoes and Brussels sprouts.
Tuesday
Breakfast: Veggie omelet with cheese, side of fruit.
Snack: Hummus, pita, carrots.
Lunch: Turkey sandwich on whole grain bread with greens, avocado.
Dinner: Sirloin steak, mashed potatoes, mixed vegetables.
Wednesday
Breakfast: Overnight oats made with chia seeds, berries, almond milk.
Snack: Cottage cheese and crackers.
Lunch: Quinoa salad with chickpeas, feta cheese, nuts, vinaigrette.
Dinner: Coconut curry chicken with rice.
Thursday
Breakfast: Nut butter banana protein shake.
Snack: Hardboiled eggs.
Lunch: Grilled chicken pita with lettuce, tomato, tzatziki sauce.
Dinner: Veggie & ground turkey skillet with whole wheat pasta.
Friday
Breakfast: Greek yogurt bowl with berries, chia seeds, walnuts.
Snack: Cheese and crackers.
Lunch: Fish tacos made with avocado, salsa and beans.
Dinner: Chicken fried rice made with eggs, veggies and cashews.
Combine balanced nutrition with a proper training regimen for safe and effective skinny girl weight gain.
The Takeaway
Gaining healthy weight and curves as an underweight girl requires dedication and consistency with both diet and exercise. While challenging, it is certainly achievable with the right approach.
Using targeted supplements like protein powder, creatine, enzymes and omega-3s can provide an added boost when combined with a high-calorie nutrition plan and strength training regimen. But be sure to do so safely under the guidance of your doctor.
Allow for progressive, sustainable gains over time. And focus on developing healthy habits rather than getting fixated on numbers on the scale. Be patient and celebrate small victories along your journey. With the proper toolkit, skinny girls can safely achieve their body goals and start thriving in their womanly shape.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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