I recently received this question from a website member: Two of my son’s friends are taking weight-gain powder drinks to add weight. I have looked at growth charts and my son is in the average range for height but is below average for weight.  Do weight-gain products work and are they safe?

Let’s start with a simple equation: If calories consumed are greater than calories burned, you will gain weight. If calories consumed are less than calories burned, you will lose weight.

Seems very simple, and it is. Still, I have athletes come into my office and SWEAR that they cannot gain weight, or cannot lose weight. This equation is what is: an undeniable truth.

When I counsel athletes, I start by determining what the athlete eats on a daily basis. This includes quantity and times of day these foods are eaten. It also includes beverages that are consumed. Then, I want to understand how active the athlete is on a daily basis, so I ask for a list of activities this person participates in daily. I take these lists and determine what foods need to be added or taken out of the athlete’s diet and what activities should be dropped or added from his or her routine.

It is absolutely essential that athletes eat at least every three hours. It does not matter if the athlete wants to lose weight or gain weight; the athlete needs to eat every three hours. The contents of each meal will vary for each athlete depending on his or her individual goal. While each meal should consist of portions of protein and carbohydrates, if the athlete is trying to gain weight he or she should include a portion of starches and double the portions of protein and carbohydrates.

I always put my athletes on this program for the first couple of weeks. Then, I have them weigh in and we measure their percentage of body fat to determine whether there’s been any progress. If there’s none, modifications are made.

If after two weeks of eating according to the modified diet and weightlifting properly there has been no improvement, we change the diet again. If there is no progress after two weeks of following the revised diet and working out as planned, we will begin to use supplements and weight gainers.

I do not have a problem with an athlete using a weight-gain product. Often, these products are loaded with “tons” of calories and include a good portion of protein and carbs that the athlete may not be able to consume in a meal.

The other advantage these products have is convenience. In today’s world it often is not possible to prepare and consume all the meals you should consume. Supplements and weight gainers may allow you to eat or drink on the run. It’s not the ideal way to do it, but if you need to gain weight, then you need to gain weight.

For the most part, weight-gain products are very safe -- as safe as eating a regular meal. You will find some weight-gain products that contain various supplements, including creatine. Still, it is my opinion that these products for the most part are very safe and in most cases very effective.

Dr. Steele is a leader in the area of off-ice strength training and conditioning. He has trained hundreds of hockey players from around the world, as well as NHL players and teams. He is currently the strength coach for the Lewiston Maineiacs of the Quebec Major Junior Hockey League. He is the founder of the world’s largest hockey-specific training magazine and website, www.betterhockey.com . For a free copy of the magazine contact Dr. Steele at info@betterhockey.com