Can Protein Shakes Make You Gain Weight? Best Protein Shakes For Weight Gain

Read on before blending protein powder into your drink to gain weight.

Welcome to our comprehensive guide on protein shakes and weight gain, where we unravel the myths and facts about protein supplements. Whether you're a fitness enthusiast or someone struggling with weight gain, understanding the role of protein shakes in your diet is crucial. This article delves into the science behind protein shakes, their benefits, and how they can aid in weight gain, specifically tailored to the needs of skinny individuals. We also explore the best protein shakes available in Singapore for this purpose.

TL;DR - Can Protein Shakes Make You Gain Weight?

It depends on how you use them. Actually, you can gain few pounds by boosting up your protein and calories content. Yet, the better choice than whey protein in this situation is mass gainers.

What Are Protein Shakes?

Protein shakes are drinks that contain protein powder mixed with water, milk, or other liquids. Protein powder is a concentrated source of protein that is derived from various sources, such as whey, casein, soy, hemp, pea, and others. Protein powder can provide a convenient and quick way to increase your protein intake, especially if you have a busy schedule or a low appetite. Protein shakes can also help you meet your protein needs after a workout, when your muscles are most receptive to protein synthesis.

How Much Protein Do You Need?

The amount of protein you need depends on several factors, such as your age, weight, activity level, and fitness goals. According to the World Health Organization, the recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults. However, this is the minimum amount to prevent deficiency, not the optimal amount for health and performance. For most people, especially those who exercise regularly or want to build muscle, the RDA is not enough.

According to a review of studies, the optimal protein intake for muscle growth is around 1.6 grams per kilogram of body weight per day. However, some people may benefit from higher amounts, up to 2.2 grams per kilogram of body weight per day. For example, if you weigh 70 kg, you may need between 112 and 154 grams of protein per day to maximize your muscle gains. To put this into perspective, one scoop of whey protein powder typically contains about 20 to 25 grams of protein.

To have more details about how much protein you need, click on this article. Consuming enough protein is the foundation to boost your gain weight. But the true hero you should pay attention to is calories. Calories are the one that plays a vital part in your weight gain process.

How Many Calories Do You Need?

The number of calories you need also depends on several factors, such as your age, weight, height, activity level, and fitness goals. Calories are the units of energy that your body uses to perform various functions, such as breathing, digesting, moving, and thinking. To maintain your weight, you need to balance the calories you consume with the calories you burn. To lose weight, you need to create a calorie deficit, meaning you consume fewer calories than you burn. To gain weight, you need to create a calorie surplus, meaning you consume more calories than you burn. That means you should take more calories than your body requires.

The best way to determine your calorie needs is to track your calorie intake and your weight changes over time, and adjust accordingly. As a general rule, to gain weight, you need to eat about 500 calories more than your maintenance level per day. This can result in a weight gain of about 0.5 kg per week, which is considered a healthy and sustainable rate. If you want to gain pounds in a blink of an eye, go for 700–1,000 calories more than your maintenance amount.

Do Protein Shakes Make You Gain Weight?

Actuality, protein shakes by themselves are unlikely to assist with weight gain. Besides, how you consume them may. You can add whey and adjust your meals for higher calorie intake to gain weight.

A higher number on your consumption isn't always a negative thing. Increasing strength training and protein consumption may lead to a weight rise. You don't have to worry about your body fat because you're gaining lean muscle. This will then help you burn more calories and provide you with a "toned" appearance.

These benefits are present in any protein powder, especially those including BCAAs. These are necessary amino acids for muscle building but your body cannot produce them on its own. Additionally, whey protein with BCAAs enhances more muscle growth and weight gain.

Does the Type of Protein Powder Matter?

The type of protein powder you use can also affect your weight gain. Different types of protein powder have different properties, such as digestibility, amino acid profile, taste, texture, and cost. Some types of protein powder may be more suitable for your goals, preferences, and budget than others. Here are some of the most common types of protein powder:

Whey Protein

Whey protein is one of the most popular and widely used types of protein powder. Whey protein is derived from milk, and is a by-product of cheese making. Whey protein is a complete protein, meaning it contains all nine essential amino acids that your body cannot produce. Whey protein is also rich in branched-chain amino acids (BCAAs), especially leucine, which is the key amino acid for muscle growth. Whey protein is also fast-digesting, meaning it can reach your muscles quickly and stimulate protein synthesis.

Casein Protein

Casein protein is another type of protein powder derived from milk. Casein protein is the main protein found in milk, and accounts for about 80% of its protein content. Casein protein is also a complete protein, and contains all nine essential amino acids. Casein protein is also rich in BCAAs, but not as much as whey protein. Casein protein is slow-digesting, meaning it can provide a sustained release of amino acids to your muscles over several hours.

Soy Protein

Soy protein is a type of protein powder derived from soybeans. Soy protein is one of the few plant-based proteins that is complete, and contains all nine essential amino acids. Soy protein is also rich in phytochemicals, such as isoflavones, which have antioxidant, anti-inflammatory, and hormone-balancing effects. Soy protein is moderately fast-digesting, meaning it can reach your muscles relatively quickly and stimulate protein synthesis.

Hemp Protein

Hemp protein is a type of protein powder derived from hemp seeds. Hemp protein is a plant-based protein that is almost complete, and contains eight out of nine essential amino acids. Hemp protein is also rich in omega-3 and omega-6 fatty acids, which have anti-inflammatory, brain-boosting, and heart-protective effects. Hemp protein is slow-digesting, meaning it can provide a steady supply of amino acids to your muscles over a long period of time.

Pea Protein

Pea protein is a type of protein powder derived from yellow peas. Pea protein is a plant-based protein that is almost complete, and contains eight out of nine essential amino acids. Pea protein is also rich in arginine, which is a precursor of nitric oxide, a molecule that improves blood flow and oxygen delivery to your muscles. Pea protein is moderately fast-digesting, meaning it can reach your muscles relatively quickly and stimulate protein synthesis.

Tips for Using Protein Powder

Protein powder can be a useful and convenient supplement for many people who want to increase their protein intake and improve their health and performance. However, protein powder is not a magic solution, and it should be used wisely and moderately. Here are some tips for using protein powder effectively:

• Choose a protein powder that suits your goals, preferences, and budget. There are many types of protein powder available in the market, and each one has its own advantages and disadvantages. You need to choose a protein powder that matches your needs and expectations, and that you enjoy using. You also need to consider the quality, brand, and price of the product, and compare different options before making a purchase.
• Use protein powder as a supplement, not a replacement. Protein powder should not replace whole foods in your diet, but rather complement them. Whole foods provide other nutrients, such as vitamins, minerals, fiber, and antioxidants, that protein powder does not. Whole foods also tend to be more filling and satisfying than protein powder, which can help you control your appetite and calorie intake. You should aim to get at least 80% of your protein from whole foods, and use protein powder to fill in the gaps or boost your protein intake when needed.
• Measure your servings carefully. One of the common mistakes that people make with protein powder is using too much or too little of it. Using too much protein powder can increase your calorie intake and cause weight gain. Using too little protein powder can decrease your protein intake and hinder your muscle growth. To avoid these problems, you need to measure your servings carefully. Use a kitchen scale or a measuring cup to measure your protein powder, and follow the instructions on the label. Do not rely on your eyes or your scoop, as they can be inaccurate and inconsistent.
• Mix your protein powder well. Another common mistake that people make with protein powder is not mixing it well. Not mixing your protein powder well can result in clumps, lumps, or uneven distribution of the powder in your drink. This can affect the taste, texture, and nutrition of your protein shake. To avoid this problem, you need to mix your protein powder well. Use a blender, a shaker bottle, or a whisk to blend your protein powder with your liquid of choice, such as water, milk, or juice. You can also add other ingredients, such as fruits, nuts, seeds, or spices, to enhance the flavor and nutrition of your protein shake. Make sure to mix your protein powder until it is smooth and homogeneous, and enjoy it right away or store it in the refrigerator for later use.
• Drink your protein shake at the right time. The timing of your protein shake consumption can also affect its effectiveness and benefits. The best time to drink your protein shake depends on your goals and preferences, but generally, you should drink your protein shake around your workouts, when your body needs protein the most. For example, you can drink a protein shake before or after your workout, or as a snack between meals. Drinking a protein shake before your workout can provide you with energy and amino acids to fuel your muscles and prevent muscle breakdown. Drinking a protein shake after your workout can provide you with amino acids to stimulate muscle growth and recovery. Drinking a protein shake as a snack between meals can provide you with protein to keep your metabolism high and curb your hunger. Do not drink a protein shake as a meal replacement, unless you are in a hurry or have no other options.

Best Protein Shakes For Weight Gain In Singapore

Ultimate Sup will choose items containing high-calorie content and outstanding protein sources. Besides, they all have excellent BCAA ratios to boost your muscle and weight gain.

Myprotein Impact Whey Protein

Bodybuilders recognize the supplement as the best protein powders on the market. The premium product got a Grade A rating for both quality and value. It consists of 21g of protein and 103 calories per serving for the ultimate protein and energy. And where does this whey originate? The same cows that provide your milk and cheese. Myprotein Whey is filtered, evaporated, and spray-dried to yield all-natural nutritionals.

MuscleTech Nitro-Tech

MuscleTech Nitro-Tech is the most potent whey protein with 140 calories per serving. It includes a scientifically developed whey and isolate combination. Thus, the item delivers more muscle, strength, and performance.

Nitro-Tech offers protein derived from whey protein isolate and whey peptides. These are two of the cleanest and purest protein sources available to athletes. As a result, you can gain a few weights without raising your body fat level.

Optimum Nutrition Gold Standard Whey Protein

This whey protein powder may make the best protein shakes for weight gain. There are 24g of protein, 3g of carbohydrates, 1 of sugar, and 1g of fat are all present in one rounded scoop. The item has an excellent track record with third-party testers. This is a very well-rounded product due to the blend of three kinds of whey along with 120 calories.

Any Better Choice To Gain Weight

As mentioned above, you should focus on calories when it comes to weight gain. So, you can consider using mass gainers to boost your calorie intake. Mass gainers are a good way to raise calorie intake for those struggling to put on weight. Mass gainers contain protein, carbs, and other components such as amino acids, as well.

Best Mass Gainers For Weight Gain

Mass-Tech Extreme 2000

Mass-Tech has a high nutritional value due to its 20 vitamins and minerals. Moreover, it includes a high potential for ideal weight gain. Masstech Extreme 2000 contains both macronutrients and micronutrients.

You can replace a balanced meal with this training supplement. It brings nutrients and simple compounds for muscle development and catabolism prevention.

Optimum Nutrition Serious Mass

The amount of starch in this ON product is the first thing that stands out. Maltodextrin delivers up to 254g of Carb in Serious Mass. It's a high-GI starch that absorbs quickly. It also has no adverse effects on the user. As a point of comparison, lots of folks had no issues with this sort of carb. The calorie-to-carb ratio is relatively high. That is to say, Serious Mass can help you gain weight in a short time.

Dymatize Super Mass Gainer

The product has a great calorie, protein, and digestive enzyme content for weight gain.

To enhance muscular growth, the product contains up to 52 grams of protein per serving. Furthermore, Super Mass Gainer has up to 10.9 grams of BCAAs. It increases protein synthesis for superior muscle building while reducing muscle catabolism. Its protein sources, from quick to slow absorption, help to nourish muscles.