How to Gain Weight When You're Naturally Skinny

Dec 6

Struggling to gain weight can be just as frustrating as trying to lose it. If you’ve always been on the thinner side and find it challenging to pack on pounds despite eating more, you’re not alone. Some people have faster metabolisms, smaller appetites, or genetic factors that make weight gain harder. However, with the right strategies and supplements, you can build a healthier, more robust physique.

Here’s a breakdown of effective approaches and how certain supplements - creatine, D-ribose, and sulforaphane, can play a role in your journey.

1. Caloric Surplus: The Foundation

To gain weight, you need to consume more calories than your body burns. This doesn't mean binging on junk food, as quality calories matter for building lean muscle and overall health.

Track Your Intake: Use an app to monitor your daily caloric intake and ensure you're eating at least 300–500 calories above your maintenance level.
Nutrient-Dense Foods: Incorporate calorie-rich but nutrient-dense foods like nuts, avocados, whole grains, lean proteins, and healthy oils.
Frequent Meals: Eat every 2–3 hours to maintain a consistent calorie intake.

2. Strength Training: Build Muscle, Not Just Fat

Weightlifting is essential to ensure that the weight you gain is lean muscle rather than fat. Focus on compound movements like squats, deadlifts, and bench presses to target multiple muscle groups. Train 3–5 times a week and progressively increase the weight you lift.

3. Supplements to Enhance Your Weight Gain Journey

While food and exercise are the pillars of weight gain, supplements can provide an additional boost, particularly for skinny individuals with high metabolisms. Let’s explore how creatine, D-ribose, and sulforaphane can help.

Creatine: For Muscle Growth and Strength

Creatine is one of the most researched and effective supplements for gaining weight and building muscle. It works by increasing your muscles' ability to produce energy during high-intensity exercise, which can help you lift heavier and perform more reps.

Benefits: Supports muscle hydration, increases muscle mass, and boosts workout performance.
How to Use: Start with a loading phase of 20 grams per day (split into four doses) for 5–7 days, followed by a maintenance dose of 3–5 grams daily.

D-Ribose: For Energy Production

D-ribose is a sugar molecule that plays a critical role in the production of adenosine triphosphate (ATP), the primary energy currency of your cells. For those struggling to gain weight, D-ribose can improve energy levels, enabling you to train harder and recover faster.

Benefits: Boosts cellular energy, reduces fatigue, and enhances workout recovery.
How to Use: Take 5 grams of D-ribose once or twice a day, preferably before or after workouts.

Sulforaphane: For Overall Health and Recovery

Sulforaphane, a compound found in cruciferous vegetables like broccoli and kale, is less about directly contributing to weight gain and more about optimizing your health. It’s a powerful antioxidant that supports detoxification, reduces inflammation, and may improve muscle recovery.

Benefits: Reduces oxidative stress, supports liver health, and promotes recovery.
How to Use: Sulforaphane is best consumed through supplements (standardized extracts) or by eating sprouted broccoli seeds. A typical dose is 20–40 mg daily.

4. Lifestyle Adjustments for Weight Gain

Get Enough Sleep

Sleep is crucial for muscle recovery and growth. Aim for 7–9 hours of quality sleep per night to optimize your body’s ability to build muscle and retain weight.

Manage Stress

Chronic stress can lead to elevated cortisol levels, which may hinder weight gain. Incorporate stress-reducing practices like meditation, yoga, or deep breathing exercises.

Stay Consistent

Weight gain is a slow process, especially if you’re naturally skinny. Stay consistent with your calorie intake, workouts, and supplementation. Track your progress and adjust as needed.

5. Avoid Common Pitfalls

Relying on Junk Food: While tempting, eating primarily processed or sugary foods can lead to health issues and poor-quality weight gain.
Skipping Workouts: Building muscle requires consistent strength training.
Expecting Immediate Results: Be patient and persistent; sustainable weight gain takes time.

Final Thoughts

Gaining weight when you’re naturally skinny can be challenging, but with the right approach, it’s entirely achievable. Focus on eating a caloric surplus, strength training, and incorporating key supplements like creatine, D-ribose, and sulforaphane into your routine. Combine these efforts with a commitment to a healthier lifestyle, and you’ll be on your way to achieving your weight gain goals.

References:

Suguru SAITO. Creatine supplementation enhances immunological function of neutrophils by increasing cellular adenosine triphosphate. Biosci Microbiota Food Health. 2003;121(1):20-7.
Martin Kohlmeier. Creatine Phosphate. Nutrient Metabolism, 2003
Anna Caretti, et al. Supplementation of creatine and ribose prevents apoptosis in ischemic cardiomyocytes. Cell Physiol Biochem 2010;26(6):831-8. doi: 10.1159/000323992