When looking to gain weight, certain protein shakes can prove beneficial in the task, particularly for those individuals with a severely high metabolism. Protein shakes can be consumed to help the body gain lean muscle mass rather than mere body fat, and the end result is a strengthening of the body, a better body mass gained and an increased level of endurance. Protein shakes need to be incorporated into a specific regimen in order for the shakes to prove beneficial and advantageous in weight gain, and the right kinds of protein shakes must be selected.
Why You Should Consume Protein Shakes for Weight Gain
Gaining weight with protein shakes is healthier than other forms of weight-gaining programs that focus on the inclusion of foods and beverages packed with super-high carbohydrates, unnecessary sugars and high fat content. The latter type of diet produces more body fat, less lean muscle and can increase the "bad levels" of cholesterol known as low-density lipoproteins. The latter types of lipids can increase the plaque that accumulates in your arteries and can later lead to serious cardiovascular conditions.
Your Weight Gain Goals
Protein shakes are a healthier alternative for weight-gaining purposes, and the supplements can be easily consumed. It's important to note, however, that merely consuming the shakes is not enough to gain the right kind of weight you want to gain; you will need to maintain a strength training regimen, and you will need to regularly exercise at least two to three times a week to gain weight by increased muscle mass, not fat accumulation.
Reflect on your weight-gaining goals to determine how much lean body mass you need to gain. The process of gaining weight must occur as a slow evolution; if you are gaining one pound a week, then you are on a good weight-gaining program with protein shakes. A single pound of weight a week means that you are in control of your weight gain, and you will have proper time to exercise and tone the lean muscle mass you are gaining to keep your metabolic rate at its best.
Protein Shakes for Weight Gain
There are specific protein shakes for weight gain that usually contain significantly high calorie contents because of the high levels of carbohydrates and proteins in them. The weight-gaining protein shakes on the market today usually have 30 to 40 grams of necessary protein in them, and the proteins are generally derived from whey, eggs and milks.
You will need to consider your activity level, your metabolic rate and if thinness in your family is hereditary. You can start out on a weight-gaining regimen by assessing your protein needs now, before using protein shakes.
In general, the average individual requires 1.2 to 1.4 grams per kilogram of body weight for protein intake daily. If you are extremely active, you can assume that your needs are higher and might range from a daily requirement of 1.6 to 2.0 grams per kilogram of body weight. To meet your current weight needs, you can expect to consume roughly 1 to 2 grams for every pound of body weight; for example, if you presently weigh 160 pounds and you are active, you would require 320 grams of protein to maintain your current weight. You will need to make an estimate of how much protein you require to function on a daily basis and adjust it overtime as you make an effort to gain weight with protein shakes.
You might want to start consuming one shake per day along with regular meals, which adds an extra 30 to 40 grams of protein to your diet a day totaling in an extra 210 grams of protein for the week. Then, if you notice no weight gain over a few weeks' time, you can increase your consumption to two weight-gaining protein shakes daily until you begin gaining a pound each week. Consider using the shakes based on their caloric content and adding at least 500 extra calories to your total daily food intake to gain weight at a good, healthy pace.
Use as a Supplement
It is not recommended that you use protein shakes to replace meals because you are looking to gain weight. It is better to use them in between your three regular meals and to drink them during your mid-meal times or snack times. If your body is 10 percent body fat, you will find that it is difficult for you to gain weight, and you might require more protein shakes than someone who has a body fat total more than 10 percent. You will want to consume your protein shakes either between breakfast and lunch, between lunch and dinner or after you workout with strength training exercises so that the extra carbohydrates in the supplements are quickly released into the body.
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