How To Use Weight Gainers
Before you start guzzling down weight gainers and three servings of protein powder a day, we would recommend evaluating your current diet first. The easiest way to go about it is to use a food logging app such as MyFitnessPal to analyse the macronutrient composition of your diet. This will save you from having to log food and calculating macros manually.
These apps have plenty of food items already added to their huge library all you have to do is scan the barcodes with your phone’s camera and tell the app how much you ate. The app will then calculate the macronutrient percentages, as well as other useful stats, like how much sugar, salt and fibre you have consumed.
Once you get into the habit of logging, you can set goals for your daily intake: let’s say you want to cover your daily energy needs from 65% carbs, 25% protein and 20% fats. The app will tell you how many grams of carbs, protein and fat does this translate to.
This is where weight gainers come into play: when you see you’re under your protein and carb goal, you can consider adding a serving of weight gainers to your daily intake to help you boost your daily macro numbers.
It might sound a bit confusing, but it really isn’t all that difficult in real life. You need to be a bit more mindful of your diet, but you should be anyway if you aim to gain lean muscle mass effectively.
How Much Protein Does One Need
Theres a difference between the amount of protein that the FDA recommends to avoid winding up with a deficiency and the amount of protein ideal for managing hunger and maintaining a beach-ready physique.
The FDA has a blanket recommendation of 50 grams of protein per day for everybody. But for folks who work out regularly and want to look like it, its a different story. Theres a lot of debate, but the most influential paper here was published by the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine in 2009, and 10 years later, the International Association of Athletic Federations published the same recommendations: 1.2 to 1.7 grams of protein per kilogram of body weight every day, or 0.54 to 0.77 grams per pound of bodyweight.
Some athletes consume more, even exceeding one gram per pound of body weight, and while it doesnt appear that this has a negative effect, its not necessary to eat this much. But if one enjoys eating that much protein, eating one gram or more per pound of bodyweight doesnt appear to have a negative effect. Theres some evidence that for advanced bodybuilders with significant muscle mass who are also trying to lose fat that is, are maintaining a big calorie deficit a higher intake of two to three grams per kilogram of body weight might be useful for retaining muscle. This isnt necessary for the average person who works out a few times a week.
Best Affordable Over 1000 Calories Per Serving
- Approximate price per serving: $2.71
- Largest size available: 12 pounds
- Protein source: whey, casein, egg
- Flavors available: Chocolate, Banana, Chocolate Peanut Butter
Optimum Nutrition Serious Mass has almost twice as many calories per serving as its lower-calorie counterpart.
Just like the companys Pro Gainer, this supplement has been third-party tested and carries the Informed Choice seal. Its also Certified for Sport by NSF International.
As with nearly all other mass gainers, the calories come primarily from carbs and this product has more than 250 grams of carbs per serving.
There are three flavors to choose from, all of which are sweetened with acesulfame potassium.
Heres the nutrition information for each 2-scoop serving of Optimum Nutrition Serious Mass Chocolate:
- Calories: 1,250
- Approximate price per serving: $5.90
- Largest size available: 8 pounds
- Protein source: pea, brown rice
- Flavors available: Unflavored, Chocolate, Vanilla, Vegan Unflavored, Vegan Chocolate, Vegan Vanilla
Naked Nutrition is known for producing high quality products with short ingredient lists.
All the companys supplements are third-party tested by Eurofins Scientific and manufactured in cGMP-certified facilities.
Additionally, all the flavors of this mass gainer are certified gluten-free, GMO-free, and soy-free.
One of the standout features of this product is the option to buy both vegan and unflavored powders.
- Calories: 1,230
- Calories: 1,280
- Calories: 1,270
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The Importance Of Protein In Building Muscle Mass
Protein is the building block of your muscle and an adequate amount of protein intake ensures maintenance of muscle mass. It also promotes muscle growth during strength training.
Numerous studies have shown that eating plenty of protein helps increase muscle mass and strength . Also, an increase in dietary protein favorably affects muscle and strength during resistance training. For untrained individuals, the consumption of supplemental protein likely has no impact on the lean muscle mass and muscle strength in the initial weeks of resistance training.
But, as the duration, frequency, and volume of the resistance training increases, protein supplementation can potentially promote muscle hypertrophy and enhance gains in muscle strength in both trained and untrained individuals.
During weight loss, high protein intake can help prevent muscle loss. A modest increase in protein intake has been shown to help with weight maintenance.
Harley Pasternaks Breakfast Smoothie Recipe 325 Calories
Harley Pasternak is a famous nutrition expert and personal trainer who worked with many celebrity clients, including Kim Kardashian and Rihanna. This is his breakfast smoothie recipe that consists of 325 calories. However, if you want to increase the calories to gain weight more easily we suggest you add a tablespoon of almond butter for an additional 98 calories. Although this step is optional, it would bring the amount of calories to 423, while also increasing the content of other macronutrients. This breakfast smoothie is filled with carbohydrates, protein, fat, and fiber and will provide you with a much-needed energy boost in the morning. Its worth mentioning that apples are incredibly rich in antioxidants, which can improve your physical and neurological health.
What Youll Need
- 1 tablespoon almond butter
How to Prepare
Put the almonds inside the blender and blend until finely ground. Pour the milk and the yogurt and blend for a few more seconds. Afterwards, add the remaining ingredients and blend for 1-2 minutes.
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Why Use Meal Replacement Shakes
Its hard to eat a lot of food, all day, its easier to just drink something and get it over with.
In my experience, the best ways to control your diet are to log your food and prepare meals at the start of the week. I cannot recommend those techniques enough. Both of these together give you concrete evidence that you are in a calorie surplus.
Keeping a journal is difficult. Thats where meal replacement shakes can help. Since the calories are written on the label all you need to do is multiply that number by how many times you take it.
Replacing one meal a day with a meal shake makes it 33% easier to track your intake. I dont recommend replacing all your meals. There is a joy to eating real food and you want your diet to be varied.
Im a thin guy with a high metabolism, a skinny hard gainer, I have a difficult time putting on weight. I wasnt losing any, so I just needed to eat a little more to gain weight.
So, what I did in college is I added a single meal replacement shake to my diet. I didnt change anything else. This gave me the extra 500 calories a day to start gaining weight.
I recommend you try that, just add one meal replacement shake a day to your life. You probably arent drinking enough fluids anyway, so youll get two birds with one stone.
Choosing a Meal Replacement Shake
Before I get to my list I want to describe the criteria that Ive chosen the shakes with.
Here are four primary considerations in order of importance.
High in Fuel
Orgain Organic Plant Based Protein Powder
Several new users of this product have praised it severally. It does not leave an after smell of spoilt milk, it tastes and feels better than anything that you have ever tasted. This protein powder is made using pea protein, and it is believed to be easily digestible than whey protein. This protein powder is plant-based, and it has been endorsed by vegan and non-vegan users.
This powder tastes so good you do not have to mix it with either smoothie or milk. Just mix with water and you are good to go. For a better taste, mix with ice. Though pea protein dos not mix well, this product has reduced the grittiness of its texture. However, when you blend with ice, it becomes smoother.
- It has a very good taste
- Made from plant-based protein
- Suitable for both vegan and non-vegan consumers
- Brand: Orgain
- Type: Pea protein
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Best Overall Casein Protein
Six Star Casein Protein Powder
If youre not looking for any specific criteria to fill and just want a general, high-quality casein protein, look no further! Being one of the least expensive options available, this is a great choice for those on a budget.
Its worth mentioning that prices do vary occasionally, so the price you see today may be different than in a few months. Each 35 gram scoop nets you a health 20 grams of protein, 9 grams of carbohydrates and 120 calories, giving you a nice balance of available energies and proteins.
Are There Any Weight Gain Shakes For Females
If you are a woman hoping to increase your protein intake, gain weight and build muscle, there are many shake options out there for you. In general, most protein sources and supplements are none gender specific and it is more important to focus on your size and weight to find whats right for your body.
Most women do have a smaller body mass than men and so may need less protein, for example, the recommended intake of protein is 0.75g per kilogram of body weight.There are protein shake brands available such as Slender Blend which are suited to both females and males, as well as being gluten free, soy free and vegetarian.
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Who Should Buy Onnit Grass
- Anyone who prioritizes taste this vanilla flavor is one of the best on the market.
- Folks who prefer natural sweeteners such as stevia and monk fruit extract.
- Lifters looking for an easy to digest protein source. The inclusion of seven digestive enzymes and a probiotic really set this formula apart.
Why You Might Consider A Protein Shake
Let’s be clear: protein shakes are not typically a necessity. “In general, people who eat a wide variety of foods are meeting their protein needs,” Brooklyn-based registered dietitian nutritionist Maya Feller tells Health. “With protein, more does not always mean better.” Different people have different protein needs, and this is something that should be worked out with a doctor. According to Feller, individuals who are particularly active and looking to gain muscle may benefit from a protein shake with 20-25 grams of protein, while those looking to supplement their diet with additional protein can potentially benefit from a shake with 12-20 grams of protein.
Kimberly Gomer, RD, LDN, director of Nutrition at Pritikin Longevity Center, stresses that protein shakes should not be consumed as meal replacements with the goal of weight loss. “The only time we say a good quality protein shake is a win is when our client needs immediate repair to their musclemostly a heavier-weight workoutor if someone needs to gain weight,” she says.
But protein alone isn’t enough to refuel post workout. “Carbs and protein are equally important for muscle recovery,” adds Kim Rose, a Florida-based registered dietitian nutritionist. So if you don’t have time for a full meal, try pairing a protein shake with a healthy carbohydrate to balance it out, suggests registered dietitian Lauren Hubert.
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Best Weight Gainers To Buy In 2021
The Huel Black Edition won in the ‘Best Protein Powder or Snack’ category at the T3 Awards 2021, and little wonder. The Huel Black Edition may not be a mass gainer supplement per se it’s a nutritionally complete meal, if you don’t mind and the truth is, they are. Two scoops of Huel Black Edition is 400 calories and contains 40 grams of protein, 17 grams of carbs and 18 grams of fat. The powder is also jam-packed with minerals and vitamins: according to Huel, the Black Edition contains “ideal amounts of all the 27 essential vitamins and minerals.”
The Huel Black Edition is made with naturally gluten-free tapioca starch, uses all-natural sweeteners and flavours, and contains green tea extract, a source of polyphenols, a natural antioxidant.
One issue with mass gainers containing a lot of carbs and protein is that both macros spike insulin levels in the blood, albeit not the same way. When you are on a diet that massively reduces the intake of one macronutrient, it can create an imbalance in the body.
Our brain is a funny thing and tend not to take calories that come in a liquid form into account, meaning if you want to sneak in some extra calories into your diet, you should drink calorific drinks. And if you want a healthy drink that’s really calorific, try the Naked Mass weight gainer.
If you are a hard gainer boy or girl, try the Naked Mass, it’s probably a better option than having yet another portion of rice and chicken for breakfast.
Protein Shakes: The Best Recipes Chosen For You
The secret of a good protein-based smoothie is knowing how to mix some ingredients rich in proteins in the right way with other sweet or savory components coming only from foods fresh.
We have searched for all the healthiest recipes for you to prepare tasty protein shakes. So, if you want to recharge your batteries, and at the same time refresh and delight your palate, try some and let us know what you think!
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Kaged Muscle Micropure Whey Protein Isolate
Each scoop of Kaged Muscle Micropure Whey Protein Isolate packs 25 whole grams of protein with only one gram of fat and six grams of carbs per serving. Kaged Muscles formula also includes ProHydrolase®, an enzyme blend designed to break down that protein and help your body absorb and utilize every gram more efficiently to reach your goals faster. Kaged Muscle Micropure Whey Protein Isolate comes in six delicious flavors to help keep you from ever getting tired of the same old taste.
Best Protein Powders For Weight Gain Will Keep You Lean And Clean
The best protein powders for weight gain should be thick with that protein goodness but lean with the sugars and carbs that are making your life miserable.
So, lets explore the world of the best protein powders for weight gain together, and leave all those sugars and carbs behind. Its all protein here, people, which is why these are the best protein powders for weight gain.
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Types Of Protein Powder
There are many different types of protein powders on the market. The source of the protein is the primary difference. Whey is a popular protein powder. However, plant-based protein powders are becoming more available.
Types of Protein Powder:
- Almond milk
- Or even juice
You can add ice and blend for a frozen treat. Switching up the flavor of protein powder or type of liquid can add more variety when protein shakes are consumed daily.
Bananas For Gaining Weight
A medium banana provides 105 calories. It adds an extra bite of flavor and level of creaminess to any shake.
Brown bananas that are too ripe for eating plain are an excellent addition to a shake. The ripeness makes the banana taste even sweeter.
Bananas are also a great addition to high calorie smoothies!
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Should I Take A Mass Gainer
Anyone can go to the gym and improve their fitness, but adding significant muscle mass to your body can be surprisingly difficult. When it comes down to it, it’s just hard to shovel in the ultra-high levels of nutrients and calories you need from food aloneâand in the right ratio of protein, carbs, and fats to grow muscle and not just pack on body fat. If you’re lifting weights but not feeding your muscles adequately, they probably aren’t going to grow.
Weight-gainer shakes make it easy to gulp down a lot of calories very quickly. Supplementing a healthy, plentiful diet with a mass gainer is your best bet to make sure your body is working up to its muscle-building potential.
Just remember, a well-designed muscle-gain training program is essential to help put those calories to good use. These are the ones our community swears by:
Adding Calories For Weight Gain
Gaining weight can be just as challenging as losing weight. People who have naturally thin frames or fast metabolisms may find it particularly difficult. The basic strategy for gaining weight is to increase your calorie intake above your calorie expenditure. A caloric surplus means your body has extra energy and raw materials that it can use to build muscle and support other physiological functions.
However, a caloric surplus can also lead to fat gain if you’re not careful. To prevent this, you have to increase your caloric intake gradually, choose the right foods and engage in the right type of exercise program. Typically, an increase of 250 to 500 calories per day is a good place to start. After a few weeks, assess your results and see if you need to further increase your calorie intake.
If you are recovering from illness, you should talk to your doctor about the best way to gain weight and how many calories you need each day.
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