Gaining weight can be a difficult feat for many. It is quite tough balancing between gaining healthy weight and avoiding unhealthy pitfalls.
Whey protein can help you achieve your goals of gaining weight and help you do it in a healthy, nutritional way. Many people successfully use whey protein for weight gain; here are some tips to get you started.
What Are Some Reasons For Gaining Weight?
When you search for diets and nutritional advice, most of the headlines that pop up are about weight loss, but there are plenty of people that are facing quite the opposite problem.
People who suffer from being chronically underweight have trouble gaining weight and keeping it on. This might be due to an unusually fast metabolism, a high activity level, low appetite, or a health condition that affects their ability to gain weight.
Weight gain is also necessary for increasing muscle mass. If your body is not getting enough calories, there won’t be enough energy for your body to use towards building muscle.
In order to gain muscle mass, you need enough proteins, carbohydrates, and fats to give your body the fuel it needs to grow.
Is Whey Protein Good For Weight Gain?
If you need to gain weight, adding a protein supplement can be the easiest way to achieve your weight goals. But which protein powder is best for weight gain?
Many dietitians and nutritionists would recommend whey protein to gain weight. This type of protein works wonderfully as a diet supplement because it is packed full of protein as well as nutrient-rich calories.
When putting on weight, it is important to increase fat while also increasing muscle so your body stays healthy. Not only is whey protein weight gain successful, but it also helps you balance a healthy increase in fat while encouraging your body to build lean muscle.
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What is Whey Protein?
Whey protein is one of two proteins found in milk. Whey is separated from milk during the process of making cheese. It is a byproduct that many manufacturers disposed of before its nutritional value was known.
Whey protein has all nine essential amino acids which classify it as a complete protein. It is low in lactose making it easier to digest.
Once separated from milk, the whey protein is processed into a powder. The powder itself does not have a great taste, so flavors such as chocolate, vanilla, or strawberry are typically added. Whey can be made into a shake or added to a smoothie for extra protein and nutrients.
Benefits of Whey Protein
Whey protein has tons of great benefits, high nutritional value, and is one of the most studied supplements in the world due to these health benefits. When thinking of whey protein, weight gain is a top motive, but there are many other reasons you might want to add this supplement to your diet.
Essential Amino Acids
There are nine essential amino acids your body needs in order to function and grow properly. These amino acids must be obtained through diet, as your body cannot make them on its own.
Whey protein contains all nine of these essential amino acids, making it a crucial addition to any nutritional diet.
Protein synthesis occurs when the cells in your body make protein. Not only does protein contribute to muscle growth, but it is also necessary in order for your body’s cells to do their jobs correctly.
Whey protein absorbs in the gut faster than other protein supplements. This quick absorption allows for efficient protein synthesis and muscle growth.
Keeps You Feeling Full Longer
Protein can help you feel full for longer. It decreases the hunger hormone, which helps you avoid cravings for extra snacks or unhealthy foods. This allows you to better control your caloric intake and makes weight management easier.
Helps You Lose Weight
Since protein helps you suppress cravings and appetite, it is a great supplement to add to your diet if you want to lose weight.
Protein also boosts your metabolism, allowing your body to convert food to energy faster. But when losing weight, you want to keep healthy muscle mass in order to balance your body. Protein supplements allow you to lose extra fat without decreasing muscle mass.
Improves the Way You Look
Increasing protein in your diet can improve the way you look. Protein aids in the construction and repair of tissue. This can reduce aging effects and improve the functioning ability of your body’s cells, including hair, nails, skin, eyes, and muscles.
Which Protein Is Best For Weight gain
In my opinion, Naked Mass is one of the best mass whey protein-based mass gainers on the market.
It’s 3rd party tested and doesn’t have any of the extra ingredients that most supplement companies like to put in so that it seems like you’re getting more for your money when you’re actually just paying for bullshit that doesn’t do anything.
The Best Time To Take Whey Protein for Weight Gain
Protein supplements are best taken after a workout to increase production and aid in gaining muscle, but the optimal time to take whey protein can depend on what fitness goals you want to achieve.
If gaining weight is your main goal, you’ll still want to take a protein supplement after exercising, but you should also have a serving of protein before going to sleep at night.
Your body’s growth hormones are most active shortly after falling asleep. Adding protein before bed can increase your body’s ability to grow bones, muscles, and other tissues.
Is It Safe to Take Protein Daily?
Your daily intake of protein should be determined by your fitness goals. Although it varies due to activity level, age, and health, the average adult should consume between 46 and 56 grams of protein each day.
Don’t forget that you are also obtaining protein from your food, and it is important not to exceed your daily intake levels. To stay within a healthy level, consult a dietician to determine the exact amount of protein you should be consuming daily.
Can You Take Too Much Protein
You can have too much of anything, even if it’s considered a healthy part of your diet.
Protein is harder for your body to digest which allows it to help you feel full longer but your body also uses more water to digest it.
This can lead you to having adverse effects if you’re not drinking enough water.
Kidney stones, muscle cramps, and anxiety are some of the more significant issues that can happen if you are dehydrated daily for an extended period.
Side Effects Of Too Much Protein
So can you take too much protein? Yes, and there are some not-so-great side effects that can occur when ingesting too much protein. Some of these side effects include:
- Bad breath
If you are experiencing any of these side effects, it’s a good idea to decrease your protein intake or stop taking any protein supplements and consult a professional.
Knowing what your body’s healthy protein needs are and keeping track of your intake throughout the day can help you avoid any negative effects.
Does Whey Protein Make You Gain Belly Fat
I hear clients ask me this a lot, I’m not sure where this misconception started.
Protein doesn’t trigger fat to store in your midsection; it’s like any other food you put in your body.
If you eat too many calories per day and don’t burn enough of them off you will over time start to store fat throughout your body.
Doing this for an extended period will cause visceral fat to start to form in you your stomach.
Adding whey protein to your diet will not cause you to gain belly fat if you combine it with a healthy diet and exercise.
Healthy Tips for Gaining Weight
Gaining the right type of weight can be difficult to achieve. There are always concerns about gaining weight and whether your protein supplement will allow you to stay lean and fit.
You might be wondering if whey protein can accomplish that. Does whey protein make you gain belly fat? Will gaining weight mean I’m unhealthy? Here are some tips for gaining weight the healthy way.
To avoid gaining weight in unwanted areas, or in an unhealthy manner, you should be balancing your weight gain with healthy exercise.
Protein supplements, along with exercise, can help you increase weight while also building lean muscle. Increasing fat without increasing muscle mass can be harmful to your body’s health.
It is also important to pay attention to your caloric intake. If your goal is to gain weight, then you need to consume more calories than your body burns. But consuming the right kind of calories is important.
Make sure you are eating a healthy, well-balanced diet along with your protein supplement. Avoid foods high in fat and sugar that are typically associated with weight gain. These types of foods can increase cholesterol and unhealthy fats that can lead to disease.
It is recommended to gain one to two pounds per month and only increase your caloric intake by 500 calories each day. You don’t want to try to pack on too much weight too quickly as this can have adverse effects on your health.
It is always recommended to consult with a dietician or other health professional before making any major changes to your diet.
How to Make Homemade Protein Shakes for Weight Gain
Homemade protein shakes can be another great option for weight gain. You can make a simple recipe at home by combining high protein, healthy ingredients in a blender. Some suggestions include:
- Natural peanut butter
- Raw oats
- Greek Yogurt
Not only do these ingredients provide great, natural protein, it also tastes great! For some other great options, check out these 10 delicious homemade weight gain recipes.
Supplements to Combine With Whey Protein For Weight Gain
There are other supplements you can combine with whey protein for weight gain. Here are two supplements that provide great additions to any weight gain diet.
Creatine Monohydrate for weight gain
Another useful supplement if you have difficulty packing on the pounds is weight gainers. Weight gainers are supplements that target weight gain and are packed full of carbohydrates and protein. This provides an easy way to increase your daily caloric intake.
Supplements to Avoid For Weight Gain
Be careful which supplements you add to your diet if gaining weight is your goal. Here are three supplements to avoid when trying to bulk up.
Conjugated Linoleic Acid, or CLA, is something you want to avoid due to its unreliable effects. CLA can sometimes cause you to gain weight and can sometimes cause you to lose weight. The effects differ between individuals, and there is no way to predict which outcome your body will have. The effects themselves are underwhelming and don’t provide value to your nutritional diet.
Branched-Chain Amino Acids, or BCAAs, are highly ineffective as a weight-gain supplement. They advertise as having three essential amino acids yet only one is truly effective in this supplement. You won’t feel much of a difference when taking this, and it will probably be a waste of your money.
Most testosterone boosters are typically full of ineffective ingredients that don’t achieve what is advertised on the bottle. Even if testosterone boosters were effective, they would not aid in muscle gain.
Whey protein weight gain is one of the most effective ways to put on some extra pounds. Whether you are looking to gain muscle or manage chronic weight loss, whey not only provides great protein but other healthy nutrients as well to balance your diet. Ask a professional about how you can incorporate whey protein into your diet for healthy weight gain.