All of us know that protein shakes can help in gaining weight. But, what most of us don’t know is which are the best protein supplements that can help in weight gain. Also, how do these protein shakes affect your body and exactly how do they help in gaining weight? And how to make protein shakes from these supplements?
Here, you will find answers to all these questions.
- Whey Protein Powder Shake- Whey protein is one of the most important protein supplements for gaining weight. Generally, protein powders do not help in gaining weight, as in fat. What is build is muscle mass, and whey protein is one of the best protein supplements. It is available in various flavours including strawberry, chocolate, vanilla, and pineapple. Whey is digested fast and reach muscles rapidly. It comprises small peptides, which help stimulate the flow of blood to the muscles. Whey also acts as an antioxidant.
How to have it- Mix two teaspoons of whey protein powder in 250 ml milk or water. The right time to have this shake is after the workout.
- Casein Protein Powder Shake- Casein is another milk-based protein. Just like whey, Casein powder can improve your muscle protein production rates when you have it after your workout. Also, it has a great nutritional balance of amino acids. Though it has a slow rate of digestion, casein is a perfect pre-bedtime snack as it helps in preventing catabolism when you sleep. Casein supplements are easily available in different flavours. Different studies suggest that combining Casein and whey protein shake boosts muscle growth when consumed after a workout.
How to have it- Combine 1 teaspoon of whey protein supplement, 1 teaspoon of Casein protein supplements in 250 ml of milk or water and your shake is ready.
- Creatine Protein Shake- This is a popular protein supplement made by mixing three amino acids. Many studies have concluded that creatine supplements help people gain about 5 to 10 pounds. These people also encounter dramatic improvements in strength and can also last for a longer time and undertake intense workout practices. Creatine plays an important role in increasing Insulin Growth Factor levels in the muscles, which helps stimulate muscle growth. Though you can consume creatine as it is, it is most effective when it is mixed with carnosine supplements.
How to have- Mix 1 teaspoon of Creatine supplement with 1 teaspoon of Carnosine supplement and add this powder mix to 250 ml of milk or water. Next, enjoy your Carnosine and Creatine shake.
Branched- Chain Amino Acid Shake- Generally, branched-chain amino acids refer to leucine, valine, and Isoleucine. These amino acids are important for collagen production and for repairing muscle tissues. Leucine is an important ingredient as it helps accelerate muscle mass production. However, three amino acids mentioned here work efficiently in tandem, by providing you energy, improving muscle growth, and obviously, repairing the muscle tissues. Branched-Chain Amino acids also lessen cortisol, i.e. a hormone that reduces testosterone and at the same time accelerates muscle breakdown.
How to have- Mix two teaspoons of BCAAS supplement in 250 ml of milk or water (cold or hot) and now you can enjoy your tasty and healthy protein shake.
So, try these protein shakes and start gaining weight.