From the Guidelines
For a 17-year-old looking to gain weight safely, it is crucial to focus on a balanced diet with sufficient protein, complex carbohydrates, and healthy fats, rather than relying on supplements. When considering supplements to support weight gain, it's essential to prioritize those that are safe and effective. Protein supplements like whey protein (20-25g per serving, 1-2 times daily) can be beneficial when combined with proper nutrition and exercise 1. However, there is no clear evidence that nutrition supplements are effective for weight gain, and a significant weight gain can be attained with lifestyle programs that achieve a caloric surplus, which in most cases is approximately 1,200–1,500 kcal/day for women and 1,500–1,800 kcal/day for men, adjusted for the individual’s baseline body weight 1. Some key points to consider when looking to gain weight safely include:
- Ensuring adequate overall nutrition through whole foods first, with supplements serving as additions rather than replacements
- Prioritizing a balanced diet with sufficient protein (1.4-1.8g per kg of body weight daily), complex carbohydrates, and healthy fats
- Considering calorie-dense meal replacement shakes to increase daily caloric intake by 300-500 calories per serving
- Using weight gainers, which contain protein, carbohydrates, and fats, to provide 500-1000 extra calories per serving, but using them moderately
- Consulting with a healthcare provider before starting any supplement to ensure it's appropriate for the individual's specific health needs and to rule out any underlying medical conditions affecting weight. It's also important to note that clinical benefits typically begin upon achieving a certain percentage of weight change, and the benefits of weight change are progressive 1.
From the Research
Safe Supplements for Weight Gain in 17-Year-Olds
To gain weight safely, a 17-year-old can consider the following supplements:
- Whey protein: Studies have shown that whey protein can enhance muscle growth in response to resistance training 2, 3, 4.
- Creatine: Creatine supplementation has been shown to increase lean muscle mass and exercise capacity when used with short-duration, high-intensity exercise 2, 5, 3.
- Multi-ingredient formulations: Combining whey protein with carbohydrates, other protein sources, creatine, and amino acids or derivatives may be an effective strategy to maximize strength and muscle mass gains in athletes 3, 6.
Key Considerations
When choosing supplements, consider the following:
- Consult a healthcare professional or registered dietitian to determine the best supplements for individual needs.
- Ensure the supplements are from reputable manufacturers and adhere to safety and quality standards.
- Follow the recommended dosage and usage instructions to minimize potential side effects.
Supported by Research
The use of whey protein and creatine as supplements is supported by numerous studies, including:
- A 2011 study published in Duodecim; laaketieteellinen aikakauskirja, which found that whey protein and creatine have positive effects on muscle size, strength, and athletic performance without major adverse effects 2.
- A 2021 study published in Current sports medicine reports, which found that creatine supplementation is safe and well-tolerated in healthy individuals and may provide additional benefits, including enhanced postexercise recovery and injury prevention 5.
- A 2016 meta-analysis published in Sports medicine (Auckland, N.Z.), which found that whey protein alone or as part of a multi-ingredient formulation can maximize lean body mass or fat-free mass gain, as well as upper and lower body strength improvement in resistance-trained individuals 3.