You probably already know about providing your body with high quality protein about every hour. And you know about staying hydrated at all times.
Aside from that, you should consume small amounts of complex carbohydrates (the good hydrates) to keep your energy reserves up.
Unlike simple carbohydrates, which quickly turn into sugar, complex carbs break down slower in your body, and provide consistent energy for longer periods of time.
Some examples of foods that contain complex carbohydrates are: whole grains, nuts, seeds, most vegetables (except for the sweet ones like corn, carrots, beets, eetc) You can have any other of the above with your protein servings and/or snacks ( A handful of almonds or pistachios, for example, is a great pre-workout snack which can keep you going throughout the workout session) If you are trying to lose weight and gain muscle fast, avoid dairy (at least for the first few weeks) except for low- or non-fat yogurt and cheese. The last two are okay, in moderation.
Weight Gain Supplements:
As for nutritional weight gain supplements, you should already be taking a quality multi-vitamin formula every day. If you are not, start immediately. Unfortunately, the foods that we consume today do not always have every nutrient that our body needs. So, adding a multi-vitamin formula to your daily diet is essential.
Next, a great way to consume additional protein without having to eat an entire chicken in a day, is to get a high quality protein powder supplement. They come in many flavors and can simply be mixed (or blended) with water to create a fairly tasty shake. I recommend Whey protein since it is high quality and is also best at nourishing muscles after and intense workout (unless you're allergic to whey).
There are also hundreds of different kinds of muscle building supplements that promise amazing results in strength, size, stamina, etc. And, to be honest, most of them are junk. Don't waste your money on them.
Unfortunately, the weight gain supplement industry is not regulated as tightly as it should be and it has become a big money maker. New products are coming out everyday, produced by companies that want to get a piece of the easy pie. And many of these products have no real evidence or tests to prove their claims.
So, what does work, and why should you take it? Here are just a few bodybuilding supplements that I personally recommend because I've tested them and seen real results:
I'm not going to spend time trying to explain how creatine works to benefit your muscles on a molecular level. If you're interested, just do a quick search on your favorite search engine and you'll find the medical/biological explanations you need.
This is what I found:
Creatine helps your muscles to keep on going during an intense workout. In other words, it gives you the power and energy to last through high-intensity exercise routines.
I have also noticed that creatine supplements help your muscles recuperate sooner, and relieve muscle soreness quicker. All fo which are beneficial lto anyone wanting to build muscle fast.
There are many forms of creatine supplements available out there. Always go for the purest and highest quality that you can fiind, in powder/crystalline form. After all, this is something you're going to put into your body, so it should be the best.
When starting on a creatine supplements, be sure to follow directions closely, especially iinstructions on the "loading phase". The loading phase is important in order for your body to start using creatine efficiently.
Generally, it is recommended that you take creatine at least an hour before you workout, and/or sooner after you finish your workout.
While most people are able to take creatine safely, with no side effects, there is a small group of people who cannot handle this supplement. So, check with your doctor before you start to use it.
There are other muscle building supplements that many body builders recommend, like glutamine, nitric oxide, amino acids, etc. Personally, I am cautious about what I put in my body and unless I have seen some scientific evidence and results, I don't take a chance with anything new. This is, however, a personal choice, and does not imply that any of the above supplements are dangerous.
If you're willing to try them out, be sure to consult your doctor first, and od some due diligence before consuming anything new.
Lastly, it goes without saying that you should stay away from steroids or other drugs/supplements that you are not familiar with. Don't trust pills or even drinks/powders from gym buddies or even from friends that you trust. A trusting friend can just as easily be misguided about certain products.
You only get one body, be very protective of it.