Best Weight Gain Supplements for Skinny Guys

Struggling to add muscle mass despite regular workouts and hearty meals? You're not alone. 

For naturally skinny guys (often called "hardgainers"), gaining weight can feel like an uphill battle against genetics. 

The good news is that the right supplements can help bridge the gap between your current physique and your muscle-building goals.

Weight gain supplements provide concentrated nutrients that support muscle growth, increased calorie intake, and improved recovery—three essential components for effective mass building. 

While they're not magic pills, when combined with proper nutrition and consistent training, these supplements can significantly accelerate your transformation from skinny to muscular.

In this comprehensive guide, we'll explore the most effective weight gain supplements specifically formulated for hardgainers, explaining how each works and which might be right for your body type and fitness goals.

Understanding Weight Gain Challenges for Ectomorphs

Ectomorphs face unique physiological barriers to gaining weight and building muscle. 

Your naturally slim body type comes with a high metabolism that rapidly burns calories, making it difficult to maintain a caloric surplus needed for muscle growth. This metabolic efficiency means you're burning through fuel even when at rest.

Genetic factors heavily influence your ectomorph physique. You've inherited traits that affect muscle fiber composition, with a predominance of type I (slow-twitch) muscle fibers that excel at endurance activities but aren't optimized for size and strength. 

According to a study on the association of dominant somatotype of men with body structure, function during exercise, and nutritional assessment, ectomorphs have deficits in fat-free weight and body cell mass, which is associated with differences in functional capacity.

Additionally, your hormone profile typically features lower natural levels of anabolic hormones like testosterone and insulin-like growth factor (IGF-1) compared to mesomorphs.

Your digestive system presents another obstacle. Many ectomorphs experience faster gastric emptying rates, meaning food moves quickly through their digestive tract. 

This rapid transit time reduces nutrient absorption efficiency and makes it challenging to extract maximum calories from meals. Studies show that ectomorphs often need 300-500 more calories daily than other body types to achieve similar weight gain results.

Stress hormones like cortisol can further undermine your muscle-building efforts. High cortisol levels—common in today's fast-paced lifestyle—trigger catabolic processes that break down muscle tissue. 

Combined with an ectomorph's naturally higher metabolic rate, this creates a particularly challenging environment for muscle preservation and growth.

Benefits of Weight Gain Supplements for Skinny Guys

Weight gain supplements offer specific advantages for ectomorphs struggling to build muscle mass. These supplements address the unique challenges skinny guys face with their high metabolism and difficulty consuming sufficient calories.

Increased Caloric Intake

Weight gain supplements provide concentrated calories in convenient forms. Mass gainers deliver 500-1,000 calories per serving, making it easier to maintain the caloric surplus needed for muscle growth without feeling constantly full or bloated.

Enhanced Muscle Recovery

Protein supplements like whey contain all essential amino acids that accelerate muscle repair after intense workouts. This faster recovery allows ectomorphs to train more frequently and consistently, creating more opportunities for muscle growth over time. 

Research confirms that protein supplementation significantly enhances gains in lean mass when combined with resistance exercise training, especially when protein intake exceeds 1.6 g/kg/day (Morton et al., 2017).

Convenient Nutrient Delivery

For skinny guys with fast gastric emptying rates, liquid supplements offer improved nutrient absorption compared to solid foods. Protein shakes and mass gainers deliver essential nutrients in forms that digest quickly, ensuring your body receives what it needs when it needs it.

Hormone Optimization

Quality weight gain supplements often contain ingredients that support natural testosterone production. This hormonal support is particularly beneficial for ectomorphs who may naturally have lower levels of anabolic hormones needed for muscle development. 

Research shows that combining carbohydrates and proteins in supplements can create a hormonal environment favorable for muscle growth by stimulating insulin and growth hormone levels (Chandler et al., 1994).

Simplified Meal Planning

Adding supplements to your nutrition plan reduces the pressure of preparing multiple large meals. Instead of forcing down 5-6 substantial meals daily, you can substitute 1-2 with nutrient-dense shakes, making your weight gain journey more sustainable.

Top Mass Gainer Supplements for Hard Gainers

Mass gainers help skinny individuals increase their calorie intake, which is essential for weight gain and muscle development. These supplements deliver concentrated nutrients in an accessible form, making it easier to achieve the caloric surplus necessary for muscle growth.

Protein-Based Mass Gainers

Protein-based mass gainers combine high-quality proteins with carbohydrates and fats to create nutrient-dense formulations. These supplements typically contain 30-60g of protein per serving alongside complex carbohydrates. 

Products like Muscle Milk Pro Series Gainer Protein Powder deliver significant protein content alongside additional calories from carbohydrates and healthy fats. 

The protein in these formulas promotes muscle synthesis and recovery after intense workouts, giving your body the building blocks needed for growth. 

A 2018 systematic review, meta-analysis, and meta-regression of 29 studies, including 1863 participants, determined that dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged resistance training.

Look for options featuring a blend of fast-absorbing whey protein and slower-digesting casein for sustained amino acid delivery throughout the day.

Research shows that higher protein intake can lead to significant gains in lean body mass. 

Studies found that consuming 2.4g of protein per kg of body weight per day was more effective in increasing lean body mass compared to lower protein intake, especially when combined with resistance and anaerobic exercise (Longland et al., 2016). 

For optimal results, aim for protein consumption that exceeds 1.6g/kg/day, as this threshold has been identified as particularly effective for maximizing muscle growth (Morton et al., 2017).

Creatine Supplements

Creatine enhances your ability to gain weight by increasing strength capacity and workout performance. 

This supplement works by boosting ATP production, allowing your muscles to perform more repetitions and lift heavier weights during training sessions. The increased training volume directly correlates with greater muscle stimulation, leading to improved growth over time.

In fact, according to a 2019 review, creatine can improve muscle mass and strength in older adults, whether they included resistance training or not.

Many hardgainers experience a modest weight gain of 2-5 pounds in the first week of creatine supplementation due to increased water retention in muscles, which creates a fuller appearance. 

For optimal results, combine creatine with your protein-based mass gainer or take it separately with carbohydrates to maximize cellular uptake.

Creatine is one of the most well-researched supplements for muscle gain. 

Studies confirm that multi-nutrient products containing creatine, carbohydrates, and protein can significantly increase lean mass, strength, and muscular performance in resistance-trained individuals (Schmitz et al., 2010). 

This makes creatine a cornerstone supplement for any hardgainer looking to build muscle.

Carbohydrate-Rich Weight Gainers

Carbohydrate-rich weight gainers focus primarily on providing energy-dense calories to support training intensity and recovery. 

Products like FB Nutrition Carbo FX emphasize complex carbohydrates that provide sustained energy throughout the day. These formulations typically contain 300+ calories per serving with carbohydrate-to-protein ratios of approximately 3:1.

The higher carb content supports glycogen replenishment after workouts, preventing your body from breaking down muscle tissue for energy. 

Carbohydrate-rich gainers work particularly well when consumed immediately after training, when your muscles are most receptive to nutrient uptake and glycogen restoration. 

For hardgainers with extremely fast metabolisms, these supplements provide the additional calories needed to maintain a consistent surplus without feeling overly full from whole foods.

Research indicates that combining carbohydrates with protein creates an optimal hormonal environment for muscle growth by stimulating insulin and growth hormone levels crucial for muscle development (Chandler et al., 1994). 

This synergistic effect makes carbohydrate-protein supplements particularly effective for hardgainers.

How to Choose the Right Weight Gain Supplement

Selecting the optimal weight gain supplement requires careful consideration of your specific body needs and fitness goals. Your supplement choice can make a significant difference in achieving successful muscle growth and weight gain results.

Caloric Needs and Goals

Your primary objective as a skinny individual is to increase overall calorie intake to support muscle development. Determine whether you're looking to bulk up for overall size or focus on lean muscle gain. 

Mass gainers provide high caloric density with a balanced mix of carbohydrates, proteins, and fats—ideal for those needing substantial weight gain. 

Whey protein supplements work better if you're targeting lean muscle growth without excess body fat accumulation. 

Consider your daily caloric deficit and select a supplement that delivers the appropriate number of additional calories to create the surplus needed for growth.

Metabolism and Dietary Restrictions

Your faster metabolism as a hardgainer makes consuming sufficient calories challenging through regular food alone. 

Select supplements that align with your specific metabolic rate and accommodate any dietary restrictions you may have, such as lactose intolerance or gluten sensitivity. 

Many quality weight gainers now offer dairy-free, vegan, or allergen-free formulations that still deliver the necessary caloric content for effective weight gain.

Key Ingredients to Look For

Effective weight gain supplements contain specific key ingredients that maximize muscle-building potential. 

Look for complete proteins with all essential amino acids, particularly those with high leucine content, to trigger muscle protein synthesis. 

Research shows that protein sources like whey, soy, or protein blends can effectively maintain or increase lean muscle mass (Li et al., 2021).

Complex carbohydrates like maltodextrin or oat powder provide sustained energy without rapid blood sugar spikes. 

Healthy fats from MCT oil or flaxseed support hormone production and overall health. 

Creatine monohydrate enhances strength and power output during workouts, while added digestive enzymes improve nutrient absorption—particularly important for hardgainers with fast gastric emptying rates.

Another beneficial nutrient to consider is Vitamin D, which research suggests can improve metabolic health and energy expenditure. 

While not directly linked to weight gain, Vitamin D supplementation might indirectly support muscle growth when combined with resistance training (Marcotorchino et al., 2014).

Additionally, a 2017 systematic review and meta-analysis of 7 studies, including 792 participants, determined that resistance exercise, when combined with vitamin D3 supplementation, showed improvements in muscle strength, particularly in older adults.

Avoiding Harmful Additives

Quality weight gain supplements avoid unnecessary fillers and potentially harmful ingredients that could undermine your progress. 

Steer clear of products containing excessive added sugars, artificial sweeteners like aspartame or acesulfame potassium, and artificial colors or flavors with limited nutritional value. 

Avoid supplements with partially hydrogenated oils or trans fats that negatively impact cardiovascular health. 

Check labels for proprietary blends that don't disclose specific ingredient amounts, making it impossible to determine effective dosages. 

Excessive stimulants like caffeine can interfere with your appetite and sleep quality—both crucial factors for muscle recovery and growth.

Best Ways to Incorporate Supplements Into Your Diet

Incorporating weight gain supplements into your daily routine doesn't have to be complicated. The key is consistency and strategic timing to maximize their effectiveness for muscle growth and weight gain.

Pre- and Post-Workout Supplementation

Timing your supplements around your workout window creates optimal conditions for muscle growth. 

Take creatine daily, regardless of whether you train that day, to maintain muscle saturation levels. 

For protein, consume 20-30g within 30 minutes after your workout when your muscles are most receptive to nutrients. This post-workout protein shake jumpstarts the recovery process and prevents muscle breakdown.

Adding Supplements to Regular Meals

Blend protein powder into your breakfast by adding a scoop to oatmeal, pancake batter, or yogurt for an easy protein boost. 

Mix creatine into juice or water with meals, as consuming it with carbohydrates enhances absorption. These simple additions increase your daily caloric and protein intake without requiring extra meal preparation.

Creating Calorie-Dense Supplement Shakes

Maximize calorie intake by creating nutrient-rich shakes that combine multiple supplements. 

Blend whey protein (25-30g) with whole milk, a banana, peanut butter, and oats to create a shake delivering 700-900 calories. Add a serving of creatine to this mixture for an all-in-one muscle-building formula. 

These shakes serve as excellent between-meal options when you're struggling to consume enough whole food calories.

Establishing a Consistent Supplement Schedule

Create a daily supplement routine that becomes as natural as brushing your teeth. 

Take creatine at the same time each day to maintain consistent muscle saturation levels. Schedule protein shakes between meals or immediately after workouts when digestion happens more efficiently. 

Consistency with supplement timing leads to better absorption and utilization of these nutrients for muscle growth.

Combining Supplements With Proper Training for Maximum Results

Weight gain supplements work best when paired with an effective training program. The synergy between proper supplementation and strategic workout routines creates the optimal environment for muscle growth in skinny guys.

Focus on Compound Exercises

Compound exercises activate multiple muscle groups simultaneously, triggering greater hormonal responses than isolation exercises. Incorporate these fundamental movements into your routine:

• Squats: Engage your quadriceps, hamstrings, and core while naturally boosting testosterone production

• Deadlifts: Target your posterior chain, including back, glutes, and hamstrings

• Bench Press: Develop chest, shoulders, and triceps in one powerful movement

• Overhead Press: Build shoulder strength and stability while engaging core muscles

Time your creatine intake 30 minutes before these compound movements to maximize strength and performance during these intense exercises.

Progressive Overload Training

Progressive overload forms the foundation of muscle building for skinny guys. This training principle involves gradually increasing workout demands through:

• Weight increases (adding 2.5-5 pounds weekly)

• Volume adjustments (performing additional sets or reps)

• Frequency modifications (training muscle groups more often)

• Rest period manipulation (shortening recovery between sets)

Protein supplements support this approach by providing the amino acids needed for recovery when training volume increases. Mass gainers supply the extra calories required to fuel progressive overload training sessions.

Research confirms that protein supplementation combined with resistance exercise training (RET) significantly enhances gains in lean mass compared to RET alone. 

This effect is observed across various age groups and is particularly effective when protein intake is above 1.6 g/kg/day (Liao et al., 2017; Nunes et al., 2022; Morton et al., 2017).

Optimize Recovery Protocols

Recovery directly impacts muscle growth and supplement effectiveness. Implement these recovery strategies:

• Schedule 48-72 hours between training the same muscle group

• Aim for 7-9 hours of quality sleep nightly

• Consume whey protein within 30 minutes post-workout

• Structure rest days strategically (2-3 per week)

Creatine helps replenish ATP stores depleted during intense training, while whey protein accelerates muscle protein synthesis during these critical recovery windows.

Training Volume Considerations

Training volume affects how your body utilizes supplements. For skinny guys using weight gain supplements:

Higher training volumes create greater demands for both calories and nutrients, making supplements particularly valuable for ectomorphs following volume-intensive programs.

Realistic Expectations: Timeline for Visible Results

Weight gain supplements produce results at different rates depending on your body type, metabolism, and consistency with both supplementation and training. 

Understanding realistic timelines helps prevent frustration and maintains motivation throughout your muscle-building journey.

First Month (1-4 Weeks)

The initial month of consistent supplement use typically yields subtle but measurable changes. You'll likely experience:

• Weight gain of 2-4 pounds, primarily from increased glycogen and water retention

• Noticeable increase in workout energy and strength

• Improved recovery between training sessions

• Minor visual changes, mainly in fullness rather than significant muscle definition

Creatine users often see faster initial results, with studies showing strength improvements within 5-7 days of beginning supplementation. Your scale weight might increase more rapidly than visual changes appear during this phase.

Medium-Term Progress (1-3 Months)

After consistent supplementation for 1-3 months, more substantial changes become evident:

• Steady weight gain of 4-8 pounds (assuming proper caloric surplus)

• Visible muscle development, particularly in fast-responding muscle groups like shoulders and arms

• Significant strength increases in compound lifts

• Clothing fitting differently, especially around shoulders, chest, and arms

During this period, mass gainers and protein supplements truly begin showing their effectiveness as your body adapts to the higher caloric and protein intake. Your metabolism gradually adjusts to the increased nutritional support.

Long-Term Transformation (3-6 Months)

With 3-6 months of dedicated supplementation and training:

• Total weight gain of 10-15+ pounds for hardgainers following all protocols

• Substantial visual transformation in muscle size and definition

• Dramatic strength improvements (15-30% increases in major lifts)

• Noticeable differences in how clothes fit throughout your body

This timeline assumes you're maintaining a caloric surplus of 300-500 calories daily, consuming adequate protein, and following a progressive resistance training program. 

Research indicates that for optimal results, protein intake should be at least 1.6g/kg/day and ideally up to 2.4g/kg/day for those seeking maximum muscle growth (Longland et al., 2016; Morton et al., 2017). 

Supplements enhance these fundamentals rather than replace them.

Remember that ectomorphs typically gain muscle at a slower rate than other body types due to genetic factors. Patience and consistency remain your most valuable assets in this process.

Potential Side Effects and How to Avoid Them

Protein Supplements (Whey Protein)

Protein supplements deliver essential nutrients for muscle growth and recovery, but they're not without potential drawbacks. 

Common side effects include digestive discomfort, bloating, and gas in some individuals. You might also experience allergic reactions if you have a sensitivity to milk proteins.

To minimize these effects:

• Start with half the recommended serving size and gradually increase as your body adapts

• Choose lactose-free or hypoallergenic formulations if you have dairy sensitivities

• Consume protein shakes with meals rather than on an empty stomach

• Stay well-hydrated throughout the day to aid digestion

Creatine

Creatine enhances workout performance and increases muscle growth by boosting strength and power output. However, you might experience:

• Temporary weight gain due to increased water retention in muscles

• Digestive distress, including stomach cramps and diarrhea at higher doses

• Muscle cramping in some cases

To use creatine safely:

• Maintain proper hydration by drinking 2-3 liters of water daily

• Follow a loading protocol (20g daily for 5-7 days) followed by a maintenance dose (3-5g daily)

• Consider taking creatine with carbohydrates to improve absorption

• Divide larger doses into smaller amounts throughout the day to reduce digestive issues

Mass Gainers

Mass gainers provide concentrated calories for weight gain, but they come with potential concerns:

• Excessive calorie intake leading to unwanted fat gain

• High sugar content causing energy crashes and digestive upset

• Feelings of fullness that may affect regular meal consumption

To optimize mass gainer use:

• Calculate your daily caloric needs and adjust serving sizes accordingly

• Choose products with complex carbohydrates rather than simple sugars

• Use half servings if you experience fullness or digestive issues

• Incorporate gainers strategically around workouts or as between-meal supplements

General Precautions for All Supplements

Regardless of which weight gain supplements you choose:

• Purchase from reputable manufacturers with third-party testing

• Check ingredients carefully to avoid allergens or components you're sensitive to

• Monitor your body's response and adjust dosages as needed

• Consult with a healthcare provider before starting any supplement regimen, especially if you have existing health conditions

• Cycle off supplements periodically to prevent your body from developing tolerance

Remember that supplements are meant to complement a well-designed nutrition and training program, not replace whole foods or proper exercise. 

“As a Registered Dietitian Nutritionist, I always encourage a food-first approach, with supplements only to fill in needed gaps. Your body gets more from whole foods and it’s easier to avoid unwanted additives or side effects.”

By understanding potential side effects and taking preventive measures, you'll maximize benefits while minimizing unwanted reactions.

Conclusion

Weight gain supplements can be powerful tools in your muscle-building arsenal when you struggle with a naturally fast metabolism. The right supplements paired with proper training and nutrition can help break through plateaus and transform your physique.

Remember that results take time, especially for hardgainers. Start with quality protein supplements (aiming for 1.6-2.4g/kg/day of protein), creatine, and calculated calorie-dense mass gainers that align with your specific goals.

Listen to your body, adjust serving sizes as needed, and prioritize consistent training with compound movements. 

While supplements assist your journey, they don't replace whole foods or progressive overload in your workouts. 

The research clearly demonstrates that combining protein supplementation with resistance exercise training creates the ideal environment for lean mass gains (Liao et al., 2017; Morton et al., 2017).

Consider adding vitamin D supplementation to your regimen, as it may indirectly support muscle growth when combined with resistance training (Marcotorchino et al., 2014).

With patience and persistence, you'll see those hard-earned gains materialize. The skinny guy struggle is real, but with strategic supplementation based on scientific evidence, you can finally achieve the muscular physique you've been working toward.

Frequently Asked Questions

What are weight gain supplements?

Weight gain supplements are nutritional products designed to help individuals increase their calorie intake and support muscle growth. 

They typically contain a mix of proteins, carbohydrates, and fats, providing concentrated calories in convenient forms. 

These supplements are particularly beneficial for "hardgainers" or ectomorphs who struggle to gain weight due to fast metabolisms and other physiological factors.

How do weight gain supplements help hardgainers?

Weight gain supplements help hardgainers by providing concentrated calories (often 500-1,000 per serving), enhancing muscle recovery through essential amino acids, improving nutrient absorption with liquid formulations, supporting natural testosterone production, and simplifying meal planning. 

Research shows that combining carbohydrates and proteins creates a favorable hormonal environment for muscle growth by stimulating insulin and growth hormone levels (Chandler et al., 1994). 

These benefits address the unique challenges ectomorphs face, including high metabolism, faster gastric emptying, and lower anabolic hormone levels.

How much weight can I expect to gain using these supplements?

Realistic expectations include subtle changes (2-4 pounds) in the first month, steady gains (4-8 pounds) over 1-3 months, and more substantial results (10-15+ pounds) after 3-6 months of consistent use. 

Remember that ectomorphs typically gain muscle more slowly than other body types. Results vary based on your training intensity, diet consistency, and genetic factors.

What types of weight gain supplements are most effective?

The most effective weight gain supplements include protein-based mass gainers that combine quality proteins with carbohydrates and fats, creatine supplements that enhance strength and workout performance, and carbohydrate-rich weight gainers that provide energy-dense nutrition. 

Research confirms that multi-nutrient products containing creatine, carbohydrates, and protein significantly increase lean mass, strength, and muscular performance in resistance-trained individuals (Schmitz et al., 2010). 

The best choice depends on your specific goals, whether you're aiming for overall bulk or lean muscle gain.

When should I take weight gain supplements for optimal results?

Timing is crucial for maximum effectiveness. Take protein supplements within 30 minutes after workouts to enhance recovery, use creatine daily for muscle saturation, and consume mass gainers between meals or before bed to increase caloric intake. 

Creating a consistent supplement schedule improves nutrient absorption and utilization for muscle growth.

Are there any side effects of weight gain supplements?

Potential side effects include digestive discomfort from protein supplements, temporary water weight gain from creatine, and excessive fat gain from mass gainers if calorie intake isn't properly managed. 

Minimize these effects by starting with smaller serving sizes, choosing high-quality products, staying hydrated, and monitoring your body's response to adjustments.

Do I still need to work out if I take weight gain supplements?

Absolutely. Supplements work best when paired with an effective training program focused on compound exercises (squats, deadlifts, bench presses) and progressive overload. 

Research confirms that protein supplementation combined with resistance exercise training significantly enhances gains in lean mass compared to exercise alone (Liao et al., 2017; Morton et al., 2017). 

Without proper exercise stimulus, extra calories from supplements will primarily be stored as fat rather than building muscle. Adequate recovery and sleep are also essential for muscle growth.

How do I choose the right weight gain supplement for my needs?

Select supplements based on your caloric needs, fitness goals (bulk vs. lean muscle), metabolism rate, and dietary restrictions. Look for products containing complete proteins, complex carbohydrates, healthy fats, and beneficial additives like creatine. 

Research indicates that higher protein intake (above 1.6g/kg/day) is particularly effective for maximizing muscle growth when combined with resistance training (Morton et al., 2017). 

Avoid supplements with excessive sugars and artificial ingredients that could undermine your health and fitness goals.

Can I mix different weight gain supplements?

Yes, you can create calorie-dense shakes by combining multiple supplements like protein powder, mass gainer, and creatine. 

This approach increases overall caloric intake and nutrient diversity. Start with smaller amounts of each supplement to assess tolerance, then adjust based on your body's response and specific muscle-building needs.

How many extra calories do hardgainers need daily?

Hardgainers typically need 300-500 more calories daily than other body types due to their faster metabolism and quicker gastric emptying rates. 

This caloric surplus is necessary to overcome the natural barriers to weight gain that ectomorphs face. Quality weight gain supplements can help achieve this surplus in a convenient and digestible form.

References

Chandler, R., Byrne, H., Patterson, J., & Ivy, J. (1994). Dietary supplements affect the anabolic hormones after weight-training exercise. Journal of applied physiology, 76(2), 839-45. https://doi.org/10.1152/JAPPL.1994.76.2.839

Li, C., Meng, H., Wu, S., Fang, A., Liao, G., Tan, X., Chen, P., Wang, X., Chen, S., & Zhu, H. (2021). Daily Supplementation With Whey, Soy, or Whey-Soy Blended Protein for 6 Months Maintained Lean Muscle Mass and Physical Performance in Older Adults With Low Lean Mass. Journal of the Academy of Nutrition and Dietetics. https://doi.org/10.1016/j.jand.2021.01.006

Liao, C., Tsauo, J., Wu, Y., Cheng, C., Chen, H., Huang, Y., Chen, H., & Liou, T. (2017). Effects of protein supplementation combined with resistance exercise on body composition and physical function in older adults: a systematic review and meta-analysis. The American journal of clinical nutrition, 106(4), 1078-1091. https://doi.org/10.3945/ajcn.116.143594

Longland, T., Oikawa, S., Mitchell, C., Devries, M., & Phillips, S. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. The American journal of clinical nutrition, 103(3), 738-46. https://doi.org/10.3945/ajcn.115.119339

Marcotorchino, J., Tourniaire, F., Astier, J., Karkeni, E., Canault, M., Amiot, M., Bendahan, D., Bernard, M., Martin, J., Giannesini, B., & Landrier, J. (2014). Vitamin D protects against diet-induced obesity by enhancing fatty acid oxidation. The Journal of nutritional biochemistry, 25(10), 1077-83. https://doi.org/10.1016/j.jnutbio.2014.05.010

Morton, R., Murphy, K., McKellar, S., Schoenfeld, B., Henselmans, M., Helms, E., Aragon, A., Devries, M., Banfield, L., Krieger, J., & Phillips, S. (2017). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52, 376-384. https://doi.org/10.1136/bjsports-2017-097608

Nunes, E., Colenso-Semple, L., McKellar, S., Yau, T., Ali, M., Fitzpatrick-Lewis, D., Sherifali, D., Gaudichon, C., Tomé, D., Atherton, P., Robles, M., Naranjo-Modad, S., Braun, M., Landi, F., & Phillips, S. (2022). Systematic review and meta‐analysis of protein intake to support muscle mass and function in healthy adults. Journal of Cachexia, Sarcopenia and Muscle, 13, 795-810. https://doi.org/10.1002/jcsm.12922

Schmitz, S., Hofheins, J., & Lemieux, R. (2010). Nine weeks of supplementation with a multi-nutrient product augments gains in lean mass, strength, and muscular performance in resistance trained men. Journal of the International Society of Sports Nutrition, 7, 40-40. https://doi.org/10.1186/1550-2783-7-40