It’s probably not controversial to say that, generally, there is greater societal expectation for women to be ‘skinny’ or to not put on weight. For years, unrealistic ideals have been pushed, leading to self-esteem issues among many women.
But despite what you may have heard, gaining weight is not, and should not be, a goal that only men may follow. Women can put on weight if they want to, for any number of reasons. It might be for health, strength, performance, or simply because they feel like it.
Reasons why women may want to gain weight
Some women may wish to gain weight by building lean muscle mass, either for aesthetic or performance-related reasons.
Lean muscle mass can be built by following a consistent training program while in a positive energy balance, ie consuming more calories than needed for maintenance. Resistance training provides the stimulus for muscle growth and the additional energy enables the body to build muscle.
On the other hand, some women may wish to gain weight by putting on body fat. Women who have previously been on restrictive diets may be at risk of having low energy availability (LEA), a condition common in female athletes.
LEA happens when the body doesn’t receive enough energy to support its physiological functions. Female athletes tend to be at particular risk of it because they may not consume enough calories to cover the extra demand intense training puts on the body. This may be because of the expectation within some sports to have a certain physique.
When the body isn’t getting enough energy, it essentially prioritizes vital functions. This means that other systems — like the immune, reproductive and thermoregulation systems — may not function normally.
To prevent LEA and its effects, increasing energy intake, body weight, and fat mass may be required.
Protein Powder for Women | Which Is Best For Your Needs?
Our top 10 recommendations...
Top 3 weight gain supplements for women
Gaining weight can be challenging for some because it requires consuming more calories than the body needs. A way around this is to include more calorie-dense foods that can provide additional energy without adding too much volume to meals.
Weight gain supplements can also be helpful to encourage weight gain, as they can be added to an already balanced diet, increasing the energy and nutrient intake without having to overhaul and change every meal.
Bulking: Full Day Of Eating "Easiest" Bulking Diet
Trainer Joel Davies shows us what he eats for bulking season to increase body fat and muscle mass. See if you can keep up.
1. Weight Gainer Blend
Designed to provide a convenient boost of energy and nutrients, weight gainer blends can be mixed into drinks, providing an easy way to obtain the necessary calories for weight gain.
Impact Weight Gainer contains a blend of oats and protein, providing 370 cal per serving alongside 30g of protein, and 25g of fibre to support a healthy digestive system.
2. Impact Whey Protein
The body is in a constant state of muscle protein breakdown and repair, but the rate of this increases with exercise.1,2 Eating enough protein is key to supporting this process.
Protein powder is a super-convenient way of achieving your protein goal, especially if you don’t consume much meat or dairy. Add a scoop of Impact Whey Protein to a smoothie for some extra calories, have it on its own as a post-workout shake, or include it in oatmeal or your favourite baking recipes.
3. Clear Whey Gainer
In order to gain muscle, you need to train hard, which means that more fuel is required.
Carbohydrates are the best fuel source for strength and weight-based training, so you consume plenty to support your workouts.
Clear Whey Gainer provides a combination of protein and carbohydrates, making it a super-convenient supplement to include in your diet.
The formula boasts 450 calories per serving alongside 35g of protein and over 60g of carbs to support recovery.
Best Whey Protein | The Difference Between Impact Whey & Impact Whey Isolate?
It's a battle of the best.
Best snacks for weight gain
There is no single “best” food to support weight gain as no single food can cause weight gain or weight loss.
However, energy-dense foods are particularly helpful if you want to gain weight but have a low appetite, helping you to consume the calories you need.
High-Protein 1,000kcal Bulking Burger
Did someone say bulking season?
Nutritious snacks for weight gain
- Greek yogurt with granola and a banana
- Peanut butter and jam bagel
- Avocado on toast
- Hummus with pita bread and falafel
- Cereal with a protein shake
- Nuts and dried fruit
- Fruit like banana or dates with nut butter
- Protein smoothies
Best meals for bulking and weight gain
If you're wanting to gain muscle, one of the most important macros is of course, protein. All the meals below have at least 38g of protein per serving. The calories vary, but if you feel like upping your cals and overall macros to gain weight, simply up your portion size.
Loaf Tin Lasagne
Super simple, and makes enough for four portions. This Loaf Tin Lasagne is packed with all that cheesy tomatoey goodness, plus packs 665cal and 50g of protein. A great lunch option when you're trying to gain mass.
| Calories | 665 |
| Fat | 8g |
| Carbs | 74g |
| Protein | 50g |
Loaf Tin Lasagna | 4-Day High-Protein Meal Prep
The ultimate comfort meal.
Creamy Cajun Chicken Pasta
This recipe is an absolute must-try, whether you're looking to gain weight or not. Ready in four steps, delivering 516cal and 38g of protein and oozing creamy, spicy sauce. It's incredible fresh or makes a great meal prep option.
| Calories | 516 |
| Fat | 8g |
| Carbs | 71g |
| Protein | 38g |
Creamy Cajun Chicken Pasta | High-Protein Meal Prep
When it comes to quick & simple meal prep, this one’s a sure bet.
One-Pan Creamy Mushroom Chicken
Save on washing up, and bulk out your macros with this one-pan recipe. Succulent chicken in a mouth-watering creamy mushroom sauce, with 520cal and 52g of protein. This recipe is comfort food done right.
| Calories | 520 |
| Fat | 27g |
| Carbs | 20g |
| Protein | 52g |
One-Pan Creamy Mushroom & Chicken
This is feel-good food done right.
Chicken Curry with Broccoli Rice
You can't go wrong with chicken and rice... it's just a fact. But this recipe levels up the gym-lover's classic and still delivers on those all-important macros. 450cal and 45g of protein.
| Calories | 450 |
| Fat | 5g |
| Carbs | 120g |
| Protein | 45g |
Easy Chicken Curry With Broccoli Rice
Simple and delicious — this recipe is a certified weeknight win.
1,000kcal Bulking Burger
OK, I might've saved the best till last. Topped with all the usual burger trimmings and oozing with cheese, this burger is perfect for a Friday-night fake-out. 1,005cal and 56g of protein, bulking has never tasted this good.
| Calories | 1005 |
| Fat | 68g |
| Carbs | 7g |
| Protein | 56g |
High-Protein 1,000kcal Bulking Burger
Did someone say bulking season?
Take home message
Weight gain, like weight loss, isn’t easy. But there are some things you can do to help you reach your goal. Energy-dense foods, snacks, and supplements can help to increase your energy intake in a simple and convenient way. By choosing certain foods, you can get the calories and nutrients you need to put on weight without having to struggle through massive meals.
Enjoyed this article?READ THESE NEXT:
What Is Collagen Protein | What Are The Benefits?
Could collagen be right for you?
The Health Benefits Of Magnesium & The Best Supplements To Take
See how magnesium can help support health and performance.
Amino Acids: Benefits & Best Supplements To Take
Nutritionist answers all your amino acids questions.
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
- Gleeson, M., Nieman, D. C., & Pedersen, B. K. (2004). Exercise, nutrition and immune function. J Sports 22: 115–125.
- Rodriguez, N. R., Di Marco, N. M., & Langley, S. (2009). American College of Sports Medicine position stand. Nutrition and athletic performance. Medicine and science in sports and exercise, 41(3), 709-731.
