Protein Shakes That can Make You Gain Weight

: April 30, 2015
 
 
protein shake
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Most of us are busy trying to shed those extra kilos .In our quest for weight loss we forget that there is a part of the population who just cannot put on weight. Gaining extra kilos is usually a subject of neglect as it is thought that excess eating will help overcome the problem. But excess and wrong eating will build up fat. When a person wants to gain weight in the healthy way he wants to increase the muscle build up .Here is where protein shakes come into picture
 
Protein shakes are high protein supplements to gain weight which help build up lean muscle as opposed to body fat.

There are two things that we need to focus when we talk about protein shakes for weight gain:

1. The different types of protein shakes
2. The method of incorporating these shakes in our diet

The different types of protein shakes:

1. Whey Protein Powder Shake:

Whey protein powder shake is very useful in building muscle mass. It is digested easily. It contains small peptides which improve blood flow to the muscles. It reaches the muscles fast .It also has antioxidants. Differently flavored whey protein supplements are available in the markets.
  • Take 2 teaspoons of whey protein powder
  • Add to 250 ml of milk or water
  • Mix well
  • Drink the protein shake after workouts

2. Casein Protein Powder Shake:

This too is a milk based protein which increases the muscle mass. It has a well maintained equilibrium of amino acids but is slow to digest. It slows down catabolic activity at night. Casein protein powder shakes are available in a number of flavors in the market. It is best to combine casein supplement with whey supplement as the muscle growth is very good when both are taken together.
  • Take one teaspoon of casein protein shake powder
  • Take one teaspoon of whey protein powder
  • Mix both
  • Add to 250 ml of water or milk
  • Drink the protein shake after workouts

3. Creatine Protein Shake:

This contains a combination of  Arginine, Methionine, and Glycine which are amino acids. This supplement helps gain weight and is also found to increase strength and stamina. It helps increase growth of muscles by increasing the insulin growth factor in muscles. The effect of creatine protein shake is phenomenal when combined with carnosine supplements
  • Take one teaspoon of creatine protein shake powder
  • Take one teaspoon of carnosine protein powder
  • Mix both
  • Add to 250 ml of water or milk
  • Drink the protein shake

4. Branched Chain Amino Acids Shake

This shake is a combination of Isoleucine, leucine, and valine.This shake helps in collagen production and repairs muscle tissue.Leucine helps in producing muscle mass. This shake inhibits the production of cortisol which is responsible for muscle mass breakdown.
  • Take 2 teaspoons of Branched Chain Amino Acids shake powder
  • Mix both
  • Add to 250 ml of water or milk
  • Drink the protein shake

5. Beta-Alanine/Carnosine Shake:

Beta-Alanine is a very important amino acid. It combines with histidine to form carnosin which increases stamina. Combining beta-alanine with Creatine shake. helps get more muscle mass
  • Take one teaspoon of creatine protein shake powder
  • Take one teaspoon of beta-alanine protein powder
  • Mix both
  • Add to 250 ml of water or milk
  • Drink the protein shake

The method of incorporating these shakes in our diet:

  • Healthy, nutritious wholesome diet is a must for gaining weight but if the body metabolism is on the higher side in that case diet by itself cannot be sufficient. You then need to consider protein shakes in your daily diet plan.
  • Decide onto your target as to the total weight gain that you are focusing on and select shakes accordingly
  • Select a combination of protein shakes for more calories and muscle mass
  • Use a good quality protein powder
  • Do not select powders that have added sugars and preservatives
  • Add high calorie products to the shake like milk, yogurt, bananas, avaocado which will help gain more weight
  • Have the shake 15 to 20 minutes after work out which helps gain more muscle mass.
  • Avoid excess protein shake as excess proteins get converted into fat and also leads to loss of calcium and dehydration.

Dietary Tips:

Along with protein shakes a healthy diet is a must. Eat food that gives you more proteins like chicken breast, fish, whole and natural foods. Avoid protein foods that are high in saturated fats like red meat, fried foods, and refined food products as they increase cholesterol levels
 
Gaining weight is now easy for skinny people with the help of protein shakes. But do keep in mind that these shakes are only dietary supplements. These protein shakes should be balanced with a nourishing and wholesome diet and regular work outs.

AUTHOR

Sarjita Pradhan

Sarjita Pradhan

Sarjita Pradhan born and brought in Mumbai has a degree in Masters in Analytical Chemistry and a wide work experience in various fields...

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