icon-account icon-glass

Join the community!

We'll keep you up to date with interesting news, product information and offers so you never miss out.

No boring newsletters and we'll never share your address. You can unsubscribe at any time.

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.

Gain Weight Healthily Using This Nutritious Plan

21st February 2022

21st February 2022

By Beth Shelper

If you’re underweight or are looking to gain weight; perhaps in the wake of an upcoming competition, perhaps to make a certain weight category, this is the article for you.

Whilst many people turn to a fitness journey to lose weight, tone up or increase their stamina, many also look to alter their diet and lifestyle in order to gain weight healthily. It’s important to make sure you’re at a healthy weight to maintain a strong immune system to ensure that you can fight off any infections and maximise your performance both physically and mentally.

If you’re embarking on a weight gain journey, we’re sure that you have a lot of very valid questions circling round your mind, such as “how long does it take to gain weight?”, “how many calories do I need to gain weight” or maybe even perhaps “how can I gain weight healthily?”.  If that sounds familiar, we’ve got all the information you need to help you on your weight gain journey.

How to gain weight healthily

Here at Innermost, when members of our community approach us with a particular fitness goal, our main concern is ensuring that the methods you employ to reach this goal is healthy – and when gaining weight, that goal is no different.

Gaining weight healthily is all about tailoring your diet and lifestyle to maximise your potential in this area. We’re talking a tailored diet plan, nutritious food groups to target, and of course, a good exercise routine.

Some people may be fooled by the idea that you’d want to avoid exercise when trying to gain weight – and we can of course forgive you for thinking this. The reality is, in fact, that partaking in regular exercise, particularly weight and strength training, is a vital area of weight gain and a real area of focus when it comes to gaining weight healthily.

Our top tips: here’s how-to put-on weight

There are a range of ways to put on weight, but if you follow the below tips and tricks and implement these into your lifestyle, you’ll definitely start to see a difference.

  • Eat more frequently (and don’t forget to snack!)
  • Don’t forget to exercise
  • Introduce smoothies and shakes to your diet
  • Include strength training to your routine
  • Ensure you’re getting the right nutrients in your diet

Is protein good for weight gain?

Absolutely. Protein is potentially the most important nutrient that you need to be getting into your diet if healthy weight gain is your goal. We’re talking meats, eggs, legumes, fruits, vegetables, and all those other goodies. You might be surprised to hear that baked beans are a really great source of protein, too!

What are the best foods for healthy weight gain?

There are a range of healthy foods you should be including in your diet to maximise your potential when it comes to gaining weight healthily.

To guide you on your journey, we’ve listed some of our favourite examples below:

  • Nuts, legumes and seeds
  • Cheese and dairy products
  • Peanut butter
  • Dried fruits
  • Avocados (these are a great source of healthy fats)
  • Portions of lean meat
  • Cows milk
  • Fish and seafood
  • Eggs
  • Smoothies

And at last, but by no means least… protein shakes. If you're not already including a high quality protein powder into your diet, now is the time to start. That’s where The Strong Protein comes in.

The aim of the game here is to up your intake of healthy calories. Whilst you may think that high-carb, high-sugar foods and snacks are the way to go, remember, we want to maintain a healthy diet and lifestyle. So, whilst you can still eat these food types in moderation, remember that these types of foods are still bad for you, and whilst they will inevitably make you put on weight, that’s not a healthy way to do so.

How long does it take to gain weight?

This question is one that we can’t really answer, and it’s important not to become discouraged if others are seeing results quicker than you are. It’s a marathon, not a sprint. There is no real way to gain weight healthily if your primary goal is to gain weight fast.

Our advice here is to gradually start adding additional calories to your day, with a good ball-park being around 500 extra. Again, whilst everyone is different, implementing this extra amount daily can amount to someone gaining up to nearly 7kg within 6 months, which is a great rate of growth.

Summary

Whatever your fitness goal, there is always a solution, plan and strategy that can be put in place to help you get there.

That being said, If you feel like you are struggling with your weight, your relationship between your weight, or that with food, please know that you are not alone. There are a range of organisations and charities that you can get in touch with to assist you with this, and it’s a lot more common than you think.

You can find help with weight gain, weight management and more from the following organisations:

Product Spotlight

Need Expert Advice?

Other Insights

Mushrooms: Overhyped or Undervalued?
You’ve probably seen mushrooms plastered all over Instagram by now, thrown into coffee, smoothies, and just about anything else. But let’s be real, are they actually worth the hype, or just another passing fad in the wellness world? Fair question. With terms like “superfood” thrown around like confetti, it’s hard to know what’s legit and what’s just marketing fluff. But here’s the thing: mushrooms have been used for centuries in traditional medicine, and now modern science is backing up a lot of what ancient cultures have been saying all along. Mushrooms in Popular Culture Mushrooms have become more than just a wellness ingredient — they’ve become a cultural phenomenon. From being plastered all over Instagram to making cameos in documentaries and even fine dining, these fungi are having a serious moment What do functional mushrooms do for you? The rise of “functional mushrooms” in wellness circles can be attributed to their ability to support immunity, stress relief, and physical performance. And while they’re trending now, it’s important to remember that mushrooms have been a cornerstone in holistic health for centuries. With more people turning to natural, science-backed alternatives, mushrooms are making their mark as more than just a passing wellness trend. This new wave of mushroom interest shows no signs of slowing down. From health supplements to skincare, mushrooms have officially crossed over into the mainstream. A Glimpse Into the Past Mushrooms aren’t new. Long before they were the star of your favourite influencer’s morning brew, they were a cornerstone in ancient remedies. For example, in China, reishi was hailed as the “Mushroom of Immortality” for its ability to supposedly promote longevity and calm the mind. Meanwhile, chaga, used in Siberia, was brewed as a tea to boost immunity. Mushrooms have been doing the rounds in different cultures for millennia, which begs the question—why are we only now starting to appreciate them in the West? What Are Mushrooms Good For? Mushrooms might have some fancy history behind them, but what does modern science say? Let’s hit some quick facts: Physical Performance: Ever heard of Cordyceps? These mushrooms were traditionally used by Tibetan herders to combat altitude sickness. Fast forward to today, and studies are showing cordyceps can help improve oxygen uptake during exercise, meaning you can push harder and go longer in your workouts. Immunity Boosting: Mushrooms like chaga and shiitake are loaded with beta-glucans. These are complex sugars that give your immune system a kick in the right direction by activating immune cells. Some pretty solid research backs this up, including a study published in the Journal of Traditional and Complementary Medicine. Stress Relief: Feeling a bit frazzled? Reishi is classed as an adaptogen, which means it helps your body manage stress. A study in 2012 found that reishi helped reduce fatigue and improve quality of life in people dealing with chronic stress. Bottom line: reishi is your go-to for a bit of Zen in this chaotic world. Recovery & Hydration: Heard of tremella? It’s also called the “beauty mushroom,” but it does a lot more than just help with skin. Tremella supports hydration and recovery by boosting your body’s production of hyaluronic acid, which helps with inflammation and overall recovery after a tough workout. Mushrooms in the Here and Now Look, some wellness trends come and go (remember the lemon water detoxes?), but mushrooms? They’re here to stay. Mushroom health benefits stretch across so many areas—immunity, stress relief, performance—that it’s no wonder science is getting behind them now. But let’s be clear: we didn’t jump on the mushroom hype just because it’s trendy. Back in 2017, we were the first in the UK to put mushrooms across a range of our products because we knew these fungi weren’t just a fad. Which Is the Best Mushroom Supplement to Take? The Wellness Blend. Fast forward to now, and we’ve gone all-in with The Wellness Blend, our mushroom coffee. Yeah, regular coffee is great, but when you mix it with tremella, chaga, cordyceps, reishi, maitake, and shiitake mushrooms, you’re looking at a drink that’ll not only wake you up but help your mind and body perform at their peak. What makes The Wellness Blend unique. The fact that it contains ALL six functional mushrooms in one great product. It’s that simple. Overhyped or Still Undervalued? It’s easy to be skeptical of anything that gets too much hype, and you’d be right to question the wellness industry’s latest trends. But with mushrooms, I really think what we’re seeing now is the result of centuries of use being validated by science, not just another fleeting craze. These are ingredients that have been trusted for generations and are finally being recognized for their full potential. Are they undervalued? We think so. It’s great that they’re finally getting the recognition they deserve. Now it’s over to you to decide. Read more
Gut Health Tests
Let's talk about gut health tests – you know, those trendy kits that promise to analyze the bacteria in your gut and give you ALL the answers. Seems like everywhere you turn these days, someone's pushing them on you, asking you to mail off your poo for a pricey test. I teamed up with one of Innermost's resident nutritionists, Sophie Gastman, to dig into the truth behind these tests First things first, what are gut health tests? Essentially, they’re marketed as a way to assess the balance of bacteria in your gut. All you have to do is collect a stool sample, ship it off, and wait for your results to roll in. Companies who offer these tests will most likely offer to sell you a ‘'personalised’' probiotic or prebiotic based on your results, along with some ‘'personalised'’ (but what definitely looks like generic) dietary and lifestyle recommendations. It all sounds simple enough, but here's where things get murky. Sophie has been looking into the validity of these tests, and she’s a bit skeptical.  "HERE'S WHY" Accuracy: These tests only give you a snapshot of your gut microbiome at one point in time. Your gut bacteria can change in as little as 24 hours based on what you eat and how you live, so by the time you get your results, they might already be outdated. Plus, different methods to study the same samples can also give wildly different results. So, if you sent your sample off to two different companies, one might say you have a lot of one type of bacteria, while the other says it’s barely there. Lack of Evidence: Despite years of research, we're still in the dark about which gut microbes are linked to specific health outcomes. So, any test claiming to have all the answers is just too good to be true. For example, scientific studies suggest that knowing what’s in your gut might not actually help with understanding or treating diseases like IBS. Lack of Actionable Insights: Even if these tests could accurately assess your gut, the recommendations they provide are often based on shaky science. Plus, they're so complex that even the experts struggle to make sense of them. Lack of Knowledge: Let's face it, most of us aren't microbiologists. So when these tests dump a ton of complicated info in our laps, it's more likely to leave us scratching our heads than feeling empowered. To make matters worse, these tests can cost a lot of money. We think rather than blowing your hard-earned cash on a gut health test, why not focus on some tried-and-true strategies to support your gut? Cue Sophie with her top six tips to better gut health Diet: Fill your plate with a rainbow of fruits, veggies, whole grains, and legumes to keep your gut happy. Aim for 30 plant points a week (a point for every new plant you eat) - this number seems to be the sweet spot for making the most difference to your gut health. Chill: Stress can wreak havoc on your gut, so find ways to unwind, whether it's through meditation, exercise, or just shooting the breeze with a friend. Hydrate: Keep the water flowing to keep things moving smoothly in your digestive system. Sleep: A good night's sleep does wonders for your gut, so aim for 7-9 hours of shut-eye each night. Ferment: Add some fermented foods like yogurt, kimchi, and sauerkraut to your diet for a boost of gut-friendly probiotics. Supplement: Innermost's The Digest Capsules contain prebiotics and probiotics to keep your gut bacteria thriving, along with digestive enzymes and ginger. Combine them with all the points mentioned above to help your gut bacteria thrive. So there you have it – supporting your gut health doesn't have to be complicated or break the bank. Just focus on the basics and make some small lifestyle tweaks, and you’ll be well on your way to a healthier gut for a fraction of the price, and without the need to mail your poo off to some complete stranger. Read more