Can I Drink Weight
You can drink weight-gain shakes for underweight correction without exercise, but strength training helps you gain weight in the form of muscle instead of fat.
Though weight loss is normally the goal, another subset of the population turns to weight-gain shakes for underweight problems. It’s possible to use weight-gain shakes or powders for underweight correction, but to gain lean muscle, instead of fat, combine them with exercise and a balanced diet 5.
You may be able to gain weight by drinking a weight-gain shake or taking a mass gainer without a workout regimen, but you won’t have much control over where that weight goes or whether it’s stored as fat. To gain weight and lean muscle mass, combine weight-gain shakes with strength-training exercises.
What Are Your Macro Targets
One of the most important things to consider when deciding whether or not to add a protein shake is your macros.
Consistency is key for nutrition, and nutrition is also highly personal. Your fitness goals determine your macro goals and this can be the deciding factor for whether or not you need to include your usual shake on a rest day.
If your goals include building lean muscle mass, you probably need a lot of protein. You should be meeting that target every day as long as building mass is still the goal. That applies even on rest days.
If youre trying to lose weight or maintain it, you wont need as much protein as someone working to add mass. However, getting enough protein is still key to meeting your goals. Some people find it easier to lose weight on a higher protein diet, which should stay consistent even on off days.
The Science Behind Mass Gainers
Mass gainers macronutrient composition involve a moderate amount of protein , minimal amounts of fats, and high amounts of carbohydrates up to 1000 calories per serving. For your body to gain weight, you need a higher carb intake and lower carb intake for weight loss. One reason our bodies gain weight when provided with high carbs is that carbs are our primary energy source. With increased carb intake, not all of them are broken down through digestion to provide energy some are stored in our muscles as glycogen. Increased glycogen levels in the muscles stimulate the pancreas to secrete insulin which is responsible for regulating the level of sugar in the body and burns fats. An increase in insulin level pushes the amino acids to the muscles, in turn, helping with muscle building and recovery. More glycogen stored in the muscles means higher energy levels to help you exercise better and maximize potential muscle gain. Mass gainers also contain some protein content which will contribute to muscle repair and growth.
Read Also: Can You Have Too Much Protein On Keto
Is There Any Time You Shouldnt Have A Protein Shake
A protein shake at any point throughout the day is fine. Some people swear by a protein shake for an evening snack, while others love it as part of their breakfast. So technically, the answer to this question is no.
That being said, its important to pay attention to how you feel after having a protein shake. For example, some people dont do well with protein right before working out .
Some people find that a protein shake first thing in the morning helps keep them satiated, while others might prefer to have one for a snack later in the day. Do what feels right to you, and thats your best bet.
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.
Also Check: How To Make Protein Cereal
What Is Protein Anyway
So protein, alongside carbohydrates and fats, is one of the three macronutrients we need to carry out various functions and provide the energy we need to do work. Protein, specifically, is important because it is composed of 20 different amino acids. These amino acids are the building blocks of muscle tissue which is mostly comprised of proteins which are a major component of all body tissue.
Your Smoothie Has An Excessive Amount Of Additional Ingredients
Is there a lot of sugar in your protein shake? While some additional sugar in a protein shake might help replenish glycogen levels after a workout, too much of it may be detrimental, especially if you dont use it afterward.
Are you include any additional ingredients in your shake? You may be ingesting more calories than you realize if you eat high-calorie items like nut butters, dried fruit, and avocado.
You May Like: Which Protein Powder Can You Buy With Food Stamps
When Should I Drink Protein Shakes For Weight Loss
The best time to drink protein shakes for weight loss is after physical activity. Drinking a protein shake after working out enhance muscle protein synthesis, inhibits muscle protein breakdown, increases energy expenditure, lowers the appetite, and can lead to higher lean body mass.
Actually, there are two best time to consume protein shakes. During and after workout.
- During workout
During the exercise, there is microscopic damage done to the muscle tissue which increases muscle protein breakdown. Having a protein shake during the workout helps to send those amino acids to where they belong, start to repair the damage, and stimulate protein synthesis .
- After workout
Resistance training in itself creates an opportunity to build muscle by repairing the damaged tissue. And the rate of protein absorption by the muscle is much greater after a workout.
Related article: When To Workout On OMAD
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.
Recommended Reading: Protein Shakes Cholesterol
Effects Of Drinking Protein Shake Without Exercise
Protein shakes are a pre-and post-workout tradition. Many athletes and bodybuilders understand the importance of these shakes. But the real question here is, how healthy is drinking protein shake without exercise?
Mainly protein shakes act as muscle repairers by helping the bodys muscle protein synthesis process.
Additionally, taking these shakes comes with other numerous health benefits. With this in mind, most people get compelled to take more protein shakes.
This article will mainly focus on the 10 effects of drinking protein shake without exercise.
Lets You Gain More Strength And Size
If you are currently on a workout spree, training at the gym for long periods of hours in an attempt to bulk up some weight, whey protein consumption will help fast track this goal. A study initiated by the Baylor University in Texas proved that whey significantly contributes to fat-free mass and muscle strength increases. One group was given a 20-gram placebo, while another group composed of 19 males performing resistance training for 10 weeks consumed 6 grams of free amino acids and 14 grams of whey and casein protein.
Individuals adopting a regular workout regimen may want to consume whey an hour before and after starting their routine. Add whey and strength-training exercises to your existing workout regimen, and you can bulk up and make your muscles leaner.
Recommended Reading: Can You Buy Nutrisystem At Walmart With Ebt
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.
Can Protein Shakes Make You Gain Weight Without Working Out
To add weight, one must either consume high-calorie foods or strength-train. In both scenarios, you will need to increase your daily protein intake. However, you want to be sure that you are increasing your calories with nutrient-rich and high-calorie foods instead of fast foods.
Protein shakes come into play when you want to gain weight by increasing muscle mass. Every time you work out, you do a little damage to your muscles. As these muscles heal, they get stronger, and if exercise is done properly, they get bigger.
However, to attain this fitness goal, your muscles need different nutrients and enzymes. The reason most people choose to use protein shakes instead of a well thought out nutritionally complete and full meal is because of convenience and time.
There is no right or wrong way to gain weight while drinking protein shakes, but there is a more or less effective way of doing it. This will change slightly for every person.
Overall, protein shakes can make you gain weight without working out. However, this weight gain will be due to muscle mass, not fat mass. When the body gets enough protein, it can start to build muscle tissue. This is because protein is essential for building and maintaining muscle mass. When the body builds muscle mass, it will weigh more than fat mass, leading to weight gain.
Your best bet is to work out with the Best Workout Benches for Apartment.
You May Like: Do Premier Protein Shakes Have Artificial Sweeteners
You Might Gain Unwanted Weight
Most typical protein shakes have about 110 calories, which is above board. Thus, if you take these shakes together with other whole foods, you will be messing up.
A combination of a regular protein shake taken with milk or fruit means youre consuming about 200-300 calories. Quite too many calories!
So if you continue to take protein shakes blindly without working out, youll most likely gain unwanted weight.
How Can Protein Powder Make You Gain Weight
In reality, protein powder itself isnt likely causing you to gain weight, but the way youre using it might. White explains that if you add protein powder to your diet without changing the rest of your meals to accommodate the added calories, you could very well start gaining weight, says Jim White, R.D., ACSM-certified exercise physiologist and owner of Jim White Fitness and Nutrition Studios. Again, this might be your overall goalbut if your original plan is geared toward weight loss, it may not be a wanted side effect.
Gradney agrees and says adding protein powder to foods like oatmeal or pancakes can help you feel fuller longer after breakfast, but again, you need to account for the extra calories added into the meal.
Plus, she notes that if youre simply drinking protein shakes as meal replacements, you may not feel as satiated as you would with solid food, potentially causing you to snack more than you normally would. Oftentimes when we are starting a weight-loss journey, drinking does not satisfy the hand to mouth need that eating meets for many of us, Gradney explains. The need for snacking and eating often still arises, even after consuming calories via drinks made with protein powder.
Recommended Reading: Which Protein Powder Can You Buy With Food Stamps
Boosts Your Immune System
According to researchers from the University of Alberta, whey intake can also contribute to improved immune system health. In the study they conducted, male subjects engaged in physically demanding aerobic exercises experienced greatly reduced glutathione levels that tended to weaken their immune systems and nervous and gastrointestinal systems.
They found out that consuming whey protein as a supplement only reduced the subjects’ glutathione levels to a significantly lesser extent. Whey is, therefore, a great supplement to take for those doing extended cardio workout routines as it does not greatly reduce a person’s glutathione levels.
Should You Have A Protein Shake Before Or After Your Workout
Protein is necessary for muscle repair and growth.
For this reason, many people consume protein supplements in the form of shakes along with their workouts.
However, the optimal time to have a protein shake is a hotly debated topic.
Some believe its best to drink a protein shake before a workout, whereas others argue that after a workout is ideal.
This article explains whether its best to have a protein shake before or after your workout.
The Recommended Daily Allowance for protein is 0.36 grams per pound of body weight .
The RDA is the estimated amount of a nutrient a person needs to avoid a deficiency. It doesnt specify the amount needed to optimize body composition or health .
For protein, its clear that the RDA is much too low to support muscle recovery and growth .
In fact, research suggests that people who routinely strength train may need double the RDA, or 0.72 grams per pound , to support muscle recovery and growth .
For a person weighing 150 pounds , this equals 109 grams of protein per day.
To optimize your results, spread this amount over three to four meals that are consumed every three to four hours .
A protein shake is a good option between meals, either as a snack or around your workout. They typically contain 2530 grams of protein per scoop.
People who exercise regularly need more protein to support muscle recovery and growth. Consume your protein at equally spaced times throughout the day.
You May Like: Is Protein Powder Covered By Food Stamps
Do You Have To Work Out When Drinking Protein Shakes
In general, you dont have to work out when drinking protein shakes. Protein supplementation can be used for athletes, sportspeople, and lifestyle consumers as a part of a regular diet. Protein shakes are widely used as an ingredient in healthy cooking, smoothies, and meal replacements.
There are many ways to use protein shakes even when you dont workout:
- Mixing protein shake with fruits and veggies to create a smoothie
- Adding protein shake to meals like breakfast cereals to increase total protein
- Using protein powder to make cookies, brownies, or cakes
- Using protein shake as a snack
In other words, you dont need to be an athlete to drink protein shakes.
Please remember that the majority of scientific research done on protein shakes was performed on athletes or physically active individuals . This means that:
- Gut microbiota
- Glucose levels
And hundreds of other things will be totally different for sedentary versus physically active people.
In other words, just because protein shakes offer a laundry list of benefits for high-level athletes, it doesnt mean they will have the same or even similar benefits for regular folks.
In summary: Moderation is the key. Protein consumption is a necessary part of daily diet as long as this consumption doesnt exceed a persons energy needs.
Which Protein Shakes Are Good For Workouts
There are two different kinds of protein shakes you can consume. Either you can purchase a loose protein powder and use it to make your own protein shakes, or you can purchase protein shakes that are already mixed.
Both have their advantages and disadvantages. Store-bought protein shakes are convenient to carry and store, but you can also add more healthy ingredients to homemade protein shakes.
Should you choose to buy pre-made protein shakes, make sure that you know what all of the ingredients are. Many of the most popular brands of pre-made protein shakes are marketed towards bodybuilders that want to gain weight and people that are not able to meet their daily nutritional needs through their normal diets.
If you just want to use protein shakes to increase energy during workouts, you might want to stick to using loose protein powders. Eating a healthy breakfast is always recommended because it will help you to naturally increase your metabolism over time.
Do You Need A Protein Shake If You Dont Exercise
Protein drinks arent just for frequent exercisers, adds Morris, because protein may assist muscles to recover after a workout. Protein is a macronutrient, which means that it is required for your body to operate. So, regardless of your degree of exercise, you require protein.
However, this does not need the use of a protein shake. Other protein sources include poultry and shellfish, as well as tofu and buckwheat. Even with so many protein sources available, its not always possible to achieve your daily protein requirements only via meals and snacks.
Thats where a protein shake may help, according to Morris, because its a quick and easy method to complement the protein youre receiving from entire meals. You can rapidly make a shake and carry it with you on the move, making it ideal for even the busiest of individuals.
You may receive nutritional components that will help feed your body by picking a balanced, sugar-free protein powder . In every case, this is ideal.