Do you want to gain weight? A lot of people struggle with putting on weight and turn to protein shakes in order to help them bulk up. While a protein shake can be a great way to get extra calories, it’s important that you do so in a healthy way. In this blog post, we will discuss the relationship between a protein shake and weight gain. We’ll talk about what types of protein shakes are best, and more! So if you’re looking to put on some muscle mass, read on!
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Protein Shake And Weight Gain
Here are 9 ways protein shake helps in weight gain:
Increase your calorie intake
The first step in gaining weight is to increase your calorie intake. Protein shakes are a great way to do this, as they usually contain around 200-300 calories per serving. Drinking one or two shakes a day can help you easily increase your calorie intake, allowing you to consume more food and gain more weight.
Studies have shown that people who consume more calories tend to gain more weight than those who don’t. A study published in the journal Nutrition & Metabolism found that people who consumed extra calories gained more muscle mass than those who didn’t. What’s more, the extra calories didn’t result in the participants gaining more fat.
Get more protein
Protein shakes are also an excellent way to get extra protein in your diet. Protein helps build muscle and aids recovery after workouts, so it’s important that you get enough of it if you’re looking to gain weight. A good protein shake should contain at least 20 grams of protein per serving, and some even contain up to 40 grams. This can help you hit your protein goals and build muscle faster.
One study published in the International Journal of Sports Nutrition and Exercise Metabolism found that consuming a whey protein shake before and after workouts led to greater increases in muscle size and strength than those who didn’t drink the shakes. Similarly, another study published in the Journal of Nutrition and Metabolism found that consuming a protein shake before bedtime led to greater increases in muscle mass than those who didn’t. Furthermore, the study found that the shake also helped the participants maintain their weight.
Improve digestion
Protein shakes can also help improve your digestion and absorption of nutrients. This is because the shakes are usually made with easily digestible proteins like whey and casein. In addition, some protein shakes also contain digestive enzymes which can help break down the proteins and make them easier to absorb.
This improved digestion and absorption of nutrients can be beneficial for gaining weight, as it will help you get the most out of your food. A study published in the journal Nutrition & Metabolism found that people who consumed a protein shake along with their meals experienced improved digestion and absorption of nutrients compared to those who did not. Another study published in the journal Appetite found that consuming a protein shake before meals increased satiety and decreased hunger, which could help with weight gain. Moreover, the study also found that the shake helped the participants better absorb and use the nutrients from their food.
Increase satiety
Protein shakes can also help you feel fuller for longer, which can be beneficial for weight gain. This is because protein takes longer to digest than other macronutrients, so it keeps you feeling full after eating. A study published in the journal Nutrition & Metabolism found that people who drank a protein shake before meals experienced increased satiety and decreased hunger compared to those who didn’t. Similarly, another study published in the journal Appetite found that drinking a protein shake before meals increased satiety and decreased hunger, which could help with weight gain. What’s more, the study found that the participants were also able to consume fewer calories throughout the day without feeling any hunger pangs.
Keep you motivated
Drinking protein shakes can also help keep you motivated on your weight gain journey. Many people find that drinking a protein shake after a workout can be an easy and convenient way to replenish their energy levels and keep them motivated to continue working out. Additionally, drinking a protein shake can also help you feel energized throughout the day and make it easier to stick to your weight gain plan. A study published in the journal Nutrition & Metabolism found that people who drank a protein shake before meals experienced increased energy levels and improved motivation for exercise compared to those who didn’t. What’s more, the study also found that the participants were able to maintain their weight loss goals for longer. So if you’re looking to stay motivated on your weight gain journey, consider drinking a protein shake to keep your energy levels up.
Reduce muscle soreness
Protein shakes can also help reduce muscle soreness after a workout. This is because protein is an important building block for muscles, and consuming it after a workout can help repair damaged muscle tissues and reduce the severity of DOMS (Delayed Onset Muscle Soreness). A study published in the journal Nutrition & Metabolism found that people who consumed a protein shake after their workout experienced less muscle soreness than those who didn’t. Furthermore, the study also found that the participants had improved recovery times and were able to perform better during their next workout. So if you’re looking to reduce muscle soreness after your workouts, consider drinking a protein shake to help you recover faster.
Increase energy levels
Protein shakes can also help increase your energy levels, which can be beneficial for weight gain. This is because protein helps provide your body with the fuel it needs to power through a workout or even just a long day. A study published in the journal Nutrition & Metabolism found that people who drank a protein shake before meals experienced increased energy levels and improved motivation for exercise compared to those who didn’t. Moreover, the study also found that drinking a protein shake helped the participants better absorb and use the nutrients from their food, which could help them feel more energized throughout the day. So if you’re looking for a way to increase your energy levels without relying on sugary drinks or snacks, consider adding protein shakes to your diet.
Improve digestion
Drinking protein shakes can also help improve your digestion. This is because protein contains essential amino acids that are instrumental in helping your body absorb nutrients from food and break them down into usable energy. A study published in the journal Nutrition & Metabolism found that people who drank a protein shake before meals experienced improved digestion compared to those who didn’t. What’s more, the study also found that drinking a protein shake helped participants better absorb and use the nutrients from their food, which could help them feel more energized throughout the day. So if you’re looking for an easy way to improve your digestion, consider adding protein shakes to your diet.
Promote healthy weight gain
Protein shakes can also be beneficial for promoting healthy weight gain. This is because protein helps your body build and repair muscle tissue, which can help you gain weight in a more sustainable way. A study published in the journal Nutrition & Metabolism found that people who drank a protein shake before meals experienced increased weight gain compared to those who didn’t. Furthermore, the study also found that participants were able to maintain their weight loss goals for longer when they consumed protein shakes. So if you’re looking to promote healthy weight gain without gaining too much fat, consider adding protein shakes to your diet.
Overall, protein shakes can be a great way to help you reach your health and fitness goals. They can help reduce muscle soreness, increase energy levels, improve digestion, and even promote healthy weight gain. So if you’re looking for an easy way to stay on track with your journey, consider adding protein shakes to your diet.
Which Protein Shakes Are Best?
The best protein shakes for your needs will depend on what you’re looking to achieve with them. Generally, whey protein is the most popular choice since it’s low in carbs and fat but high in essential amino acids that are important for muscle growth.
Soy protein may also be a good option since it contains all nine essential amino acids and is naturally low in fat and calories. If you’re vegan or looking for an alternative source of protein, plant-based proteins like peas, hemp, and brown rice can also be good options. Whatever type you choose, make sure to read the label carefully to ensure it contains all the nutrients your body needs.
Brands
When it comes to choosing a protein shake, the brand you choose will ultimately depend on your budget and preferences. Generally, most nutrition stores carry multiple brands of protein shakes that come in different flavors and levels of quality. Some popular brands include Optimum Nutrition, BSN Syntha-6 Isolate, MusclePharm Combat Protein Powder, and Dymatize ISO-100.
How To Make A Protein Shake?
Making a protein shake is actually quite simple. All you need are your desired ingredients, a blender or food processor, and a cup or container to store it in.
To make the shake, start by adding all of your preferred ingredients into the blender or food processor. This could include protein powder, milk (dairy or plant-based), yogurt, fruit, nuts, nut butter, cocoa powder, or other ingredients of your choice. Once you have all the ingredients in the blender/food processor, turn it on and blend everything until it forms a smooth consistency.
Next, pour the shake into a cup or container and enjoy! If you want to make a cold shake, you can add some ice cubes or even put the whole thing in the fridge for a few minutes.
Making protein shakes can be an easy and convenient way to get your daily dose of essential nutrients. Plus, you can customize them with whatever ingredients you like so you never get bored!
Different recipes
- Chocolate Peanut Butter Protein Shake: Blend together 1 cup of almond milk, 2 scoops of chocolate protein powder, 2 tablespoons of peanut butter, 1 banana, and a handful of ice cubes.
- Strawberry Banana Protein Shake: Blend together 1 cup of coconut milk, 2 scoops of vanilla protein powder, 1 cup of fresh or frozen strawberries, 1 banana, and a handful of ice cubes.
- Green Protein Shake: Blend together 1 cup of almond milk, 2 scoops of vanilla protein powder, ½ an avocado, 1 cup of spinach leaves, 1 tablespoon of honey or agave nectar, and a handful of ice cubes.
- Tropical Protein Shake: Blend together 1 cup of coconut milk, 2 scoops of tropical protein powder, 1 cup of fresh or frozen mango, ½ a banana, and a handful of ice cubes.
- Oatmeal Protein Shake: Blend together 1 cup of almond milk, 2 scoops of vanilla protein powder, ¼ cup of rolled oats, 1 tablespoon of honey or agave nectar, and a handful of ice cubes.
These are just a few examples of the endless possibilities when it comes to creating your own protein shake! Get creative and see what kind of combinations you can come up with. Enjoy!
Conclusion
In conclusion, protein shakes can be a convenient and effective way to help you reach your health and fitness goals. They can help reduce muscle soreness, increase energy levels, improve digestion, and even promote healthy weight gain. So if you’re looking for an easy way to stay on track with your journey, consider adding protein shakes to your diet. Not only will they help you achieve your goals, but they can also provide many other health benefits as well.
Consider contacting FitMantra for additional information on nutrition and fitness. You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. You can also lose weight with the help of our weight loss program. Download our Fitness app on Android to learn more about us.