Which Protein Is Safe And Best For Weight Gain
Do protein shakes really make you gain weight? According to research and peoples reviews the best proven protein that helps in gaining weight come in mass gainers like dymatize super mass gainer protein, optimum nutrition pro mass gainer, muscletech performance series mass tech extreme 2000 and several others.They provide excellent assistance to change your physique and build your muscles.
Tropical Mango & Banana Smoothie Recipe 520 Calories
This is a refreshing smoothie that you can drink on a hot summers day to effortlessly increase your calorie intake. Both the Greek yogurt and the coconut milk help with making sure this smoothie contains a lot of calories. The former is also an excellent source of protein. Meanwhile, mangoes are packed with various nutrients. Just by drinking this weight gain smoothie, youll consume enough vitamin C for the whole day. Like bananas, mangoes provide you with a good amount of carbohydrates. They are rich in various antioxidants that can strengthen your immune system.
What Youll Need
- ½ cup coconut milk
How to Prepare
Pour all of the liquids into the blender first and then add the fruits. You can add a few ice cubes to make the smoothie more refreshing. Once you combine the ingredients blend for two minutes.
Myprotein Impact Whey Protein
Bodybuilders recognize the supplement as the best protein powders on the market. The premium product got a Grade A rating for both quality and value. It consists of 21g of protein and 103 calories per serving for the ultimate protein and energy. And where does this whey originate? The same cows that provide your milk and cheese. Myprotein Whey is filtered, evaporated, and spray-dried to yield all-natural nutritionals.
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Who Should Drink A Protein Shake Before Bed
In a nutshell, you should consider a casein protein shake before bed if :
- Your goals include muscle mass or performance as opposed to weight loss
- You exercise regularly
- Youre already consuming plenty of protein
- You arent overweight
- Youre metabolically healthy
In contrast, if you arent intent on gaining muscle mass or boosting your recovery and performance, protein shakes before bed may not be worth the effort.
Also, keep in mind that slow-acting protein before bed may be more beneficial for people who train later in the day as opposed to earlier.
And if your goal is weight loss, or youve got metabolic issues like insulin resistance or type 2 diabetes, youre probably better off skipping eating before bed, period.
How To Use Weight Gain Supplements As Part Of A Balanced Diet
Although they can be mixed with water, a powder supplement for weight gain would be better paired with milk. You could use either dairy milk or plant milk such as almond, soya or oat. This is to add extra calories, but as a bonus, they are much more palatable made with milk than with water.
Those new to weight gain supplements might prefer to introduce them gradually â especially if youâre not used to feeling full. Try taking Â½ servings for the first few days before gradually building up your doses as per the label.
Ensure you are eating three meals every day, and that your diet is rich in protein, carbohydrates, healthy fats, vitamins and minerals.
Once you have reached your goal weight, you should begin to rely less on weight gain supplements and protein shakes.
A word of warning â itâs important to make sure youâre exercising too. Adding carbohydrates, calories and protein to your diet either via a food or a weight gain supplement will make you gain fat, not muscle, if youâre not exercising too.
9 July 2020
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Does It Matter If I Did Cardio Or Lifted Weights
No, both cardio and resistance workouts can benefit from added protein intake immediately following the workout. Both place great demands on the bodys muscular tissue causing muscle fatigue that can benefit from the intake of protein.
I will say, though, that because resistance training places greater demands on the muscles than cardio does, and produces more micro-tears in the muscle tissue that the body must repair and build stronger, it is wildly more important that we get the protein we need to rebuild these muscles as soon as possible.
The Role Of Protein Shakes
In theory you should be able to get the protein you need from food, but protein shakes, such as those made from soy or whey, can be useful to get extra protein should you decide you need it. The Harvard T.H. Chan School of Public Health says a wide range of protein intake anywhere from 10 to 35 percent of calories is acceptable. You may want to be at the upper end of protein intake to help with your fitness and weight management goals.
According to the Cleveland Clinic, protein powders are a quick way to help ensure that your body is nourished and satisfied. The two main reasons to consider a protein shakes would be to:
- Recover after exercise: Your muscles are most responsive to the use of protein for the repair and growth process within 60 minutes of strenuous exercise.
- To control your weight: A steady supply of protein at each meal and as a snack will help keep you full. It’s worth noting that weight gain from protein shakes isn’t unheard of either, though.
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Avocado Weight Gain Smoothie Recipe 346 Calories
The great thing about avocado is that its fat content actually helps your body absorb essential nutrients from other fruits and vegetables, which is why its the perfect addition to this smoothie. Of course, there is probably no better food to pair it with than the nutrient-dense kale. Just like this leafy green, grapes have a high antioxidant content that can reduce the risk of various chronic diseases. Furthermore, a compound known as resveratrol that is found in grapes can slow down or prevent the growth of tumors in different types of cancer. This nutrient may also reduce blood pressure and keep your heart healthy. This smoothie is an excellent source of carbohydrates and fiber.
What Youll Need
- 8 ounces water
How to Prepare
To make the smoothie more refreshing, consider dicing the mango the night before and freezing the chunks. If you forget to do this, you can always add several ice cubes. Depending on the consistency you prefer, you may need to add an ounce or two of water.
Cinnamon Cottage Cheese Bowl
This simple yet delicious cottage cheese treat has just 210 calories and provides 40-64 grams of protein , as well as generous amounts of the micronutrients phosphorus, selenium, and vitamin B12.
- 1 1/3 cup low-fat cottage cheese
- 1/2 tsp cinnamon
- 1/4 tsp organic vanilla extract
- 1/8 tsp stevia powder or 1/2 tsp monk fruit powder
- Optional for extra muscle-building: 1 scoop of vanilla cinnamon whey protein
- Mix ingredients together in a medium bowl using a spoon and enjoy!
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What Is Whey Protein
Whey is a protein derived from dairy foods and is sold as a protein powder supplement.
One reason whey protein is the most popular protein supplement on the market is that it is a complete protein source, says Kelly Jones, RD, a dietitian and board-certified specialist in sports dietetics.
Complete proteins contain all nine essential amino acids your body needs to function normally. There are around 20 amino acids, but these nine can’t be produced by the body itself, meaning you have to get them through your diet.
Medical term: Amino acids are components of proteins that play a role in digestive, hormone, and brain function.
In addition to being a complete protein, whey is also rich in leucine. Leucine is an amino acid known to help build and repair muscles, which is why many athletes tend to opt for whey protein supplements over other protein powders, Cassetty says.
While you can find leucine in some plant-based protein supplements, these supplements are less likely to be complete protein sources.
Here is a nutritional breakdown of your daily value of calories, protein, fat, and carbs in one serving 30 grams of whey protein.
Whey is a convenient and effective supplement choice for those who need an extra boost in meeting their daily protein needs. Here are some of the benefits of adding whey protein to your diet:
Pros And Cons Of Eating Before Bed
So far, weve discussed mixed findings from studies on consuming slow-acting protein before bed.
A few studies showed a positive outcome for muscle growth, performance, or recovery, while others didnt. Conversely, no studies showed any appreciable benefit for metabolism or fat loss.
And now, its time to take a closer look at the potential tradeoffs of eating before bed.
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Things To Know Before Consuming Protein Shakes
Moderate consumption of protein shakes is likely to be safe. However, excessive and unregulated consumption of protein supplements and shakes may trigger food allergies .
Excess protein may also cause side effects like bone disorders, kidney malfunction, bloating, vomiting, and coronary or artery-related problems .
Hence, consume protein shakes in moderation and always consult a doctor to prevent major side effects. You can talk to the doctor and consume different types of protein supplements or shakes.
Gaining Weight With Shakes
The safest and healthiest way to gain weight is to do it gradually, gaining one pound per week. Each pound of weight gain equals 3,500 calories beyond what your body normally needs. Increase your caloric intake by 3,500 calories per week, or 500 calories per day. To incorporate protein shakes into this formula, add two shakes per day, for a total of 524 calories, in excess of your regular diet. If you maintain a nutritious, balanced diet, you should gain about one pound of body weight per week.
Nutty Kale Vegan Weight Gain Smoothie 423 Calories
Aside from almond butter, this smoothie contains whole almonds filled with fiber, protein, healthy fat, as well as different minerals and vitamins. According to a study published in the Journal of the American Dietetic Associations, almonds can boost your vitamin E levels significantly. In fact, they are one of the best natural sources of vitamin E, which is a very powerful antioxidant that can protect your cells against damage caused by free radicals. On the other hand, kale has got to be one of the healthiest vegetables on the planet. Since its one of the best sources of vitamin K, this leafy green can help ensure your bones stay healthy. Kale is also known for boosting your cardiovascular health and lowering the risk of cancer. The Nutty Kale smoothie contains 52 grams of carbohydrates, 13.6 grams of fiber, 23 grams fat, and 12 grams of protein.
What Youll Need
- ½ cup almond milk
How to Prepare
Pour the almond milk into the blender, add the kale and the pear and blend together for one minute. Add the almonds and the almond butter and blend for an additional minute. Pour a bit of water or add a few ice cubes for a thinner consistency.
Any Better Choice To Gain Weight
As mentioned above, you should focus on calories when it comes to weight gain. So, you can consider using mass gainers to boost your calorie intake. Mass gainers are a good way to raise calorie intake for those struggling to put on weight. Mass gainers contain protein, carbs, and other components such as amino acids, as well.
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You’re Not Drinking The Right Amount After A Workout
As we’ve been saying, more protein isn’t always better. And that even applies to active people whose caloric and protein needs are higher than their sedentary peers. So those post-workout protein shakes and bars? Take a look at their nutrition labels. Anything over 25 grams, and your body won’t be able to utilize it all. An International Journal of Sports Nutrition and Exercise Metabolism study showed that 10 grams of essential amino acidswhich equates to 25 grams of a complete proteinis enough to maximally stimulate protein synthesis. In other words: the average person probably doesn’t need to scarf down that 30-gram protein bar. That extra protein will be processed just like any excess calories, and your body could turn it into fat.
Dangers Of Overdoing It
Eating too many protein shakes per day on top of a balanced diet can be counterproductive or even dangerous. Your body can only use up to a certain amount of protein, depending on your gender, diet and activity level. It stores unneeded calories, even those from protein, as fat. If your diet consists of more than 50 percent protein, you may gain weight. Additionally, your liver has to process the protein you take in, and if it is overworked, it is unable to remove toxins, leaving excessive amino acids, insulin and ammonia in the body. This can affect your brain function, according to Medline Plus.
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Stick To The Recommended Protein Intake
Sometimes, you might find that you have a good shake and you like the taste of it. However, you need to stick to a strict diet and chase your goals. Consuming too much protein is not always healthy and puts a lot of stress on your liver. This could make it much harder for you to reach your weight goals effectively.
Consuming too little protein is also an issue, and if you dont give your body all the nutrients it needs, it might go into a catabolic state. Once your body is in a catabolic state, it will begin to eat away at your muscle, leading to weight loss and muscle loss.
First How Much Protein Do You Really Need
Protein needs vary based on age, gender, and physical activity, but a good starting point is to consume 0.36-0.6 grams per pound of body weight per day, explains Wesley Delbridge, R.D.N., a registered dietitian and creative director of Nutrition Technology Innovation at Colyar Technology Solutions. This is about 46-75 g per day for the average woman who performs little-to-no exercise, he says.
For a more specific protein estimate, the USDA has a tool and a general nutrition calculator, which can be adjusted to your needs. If youre totally new to nutrition, it can also be helpful to meet with a registered dietitian, who can give you personalized guidance.
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Types Of Protein Powders
Are Protein Shakes Good For Weight Loss
Replacing meals with protein shakes can help you reduce your overall calorie intake each day, making you feel full for longer and taking the edge off your appetite. However, its important to remember that protein shakes arent a magic shortcut to losing weight.
Relying too heavily on protein shakes could lead you to miss out on nutrients from regular whole foods, and some shakes are actually quite high in calories. Moreover, when you start to eat solid foods again, it can be easy to gain weight back if you arent careful about what types of foods to include in your diet.
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What Protein Powder To Buy For Weight Gain
Protein is healthier and better-absorbed when it comes from whole foods. But, if you must buy protein powder, we have some tips. The quality of protein powder depends on the type of ingredients, processing, and amount of sugar and artificial ingredients. Dont trust the claims made on the food labels as they can be misleading.
Just like our example of the store-bought protein shake, the ingredient list gives valuable insight into what the product contains. As with any packaged product, we encourage you to read the ingredient list and find the ones with minimal ingredients and with ones you can pronounce. In terms of protein content, aim for at least 70% with at least 16 grams per serving.
Want to get even more natural or dont have a good quality protein powder at home? Substitute protein powder with Greek yogurt. If the recipe calls for one tablespoon of protein powder, you can replace it with two tablespoons of Greek yogurt.