Protein powder for weight gain is one of the most standard supplements for physical fitness and health by those who intend to develop muscles and improve their bodies. This versatile, easy protein source will help you quickly reach your goals. However, increased usage has raised questions about its effectiveness and safety, particularly in weight gain.
Can this supplement help you achieve your weight gain goals, or are there some hidden dangers? It is a question that still imposes challenges for people who aim to achieve their fitness goals. This article will discuss every aspect of protein powder and also whether it is safe for adequate weight gain or not.
How Safe Is Protein Powder For Weight Gain?
First and foremost, a calorie surplus is usually required to gain weight. Protein powder can create this surplus, especially if one has been battling to consume enough from whole foods alone. If you add some protein powder to your diet, you can effectively bump up those extra calories. But before this blog answers this big question, it is time to gain some insights about what it is.
Well, protein powder is a dietary supplement used for muscle recovery after workouts. Moreover, it can be used to gain more muscles since it is essential in repairing and building muscle tissue, which results in weight gain. It can be taken with milk or water mixed in. In addition, the ease of use of this supplement provides individuals with hectic schedules with a quick and simple way to make a smoothie that meets their daily protein requirement. However, if you do not know how you can take it safely, then refer to the following tips:
Measure Your Portions
Awareness of serving sizes can help one consume only the required calories and enjoy a healthy diet.
Check the Ingredients
Look for protein powders with minimal added sugar and fillers. Ensuring this will help you with extra calories that will make you bloat.
Balance Out
Ensure you do not replace a balanced diet with protein powder, as a balanced diet consists of necessary whole foods. Remember to diversify nutrition with fruits, vegetables, and whole grains.
Which Protein Powder Is Best For Weight Gain?
Now that you are aware of its safety, let’s go on to discussing the several protein powder choices available to those trying to decide which one will help them gain weight. These are:
Source: Freepik
Whey Protein
It is the final product made during cheese production. Due to its quick absorption and ability to build muscle, it is undoubtedly the supplement for those who want to achieve weight control and muscle gain quickly.
Casein Protein
Casein protein is a slow-digesting and time-dependent protein option that enables a prolonged release of amino acids. This makes it ideal for continual support because it helps muscles heal over extended periods.
Plant-Based Proteins
If one is a vegan or a vegetarian, plant-based proteins are excellent sources. The proteins will have all the amino acids and aid in weight gain pursuit, keeping your diet adequate.
Source: Freepik
How Much Protein Do You Need?
Weight gain can be greatly dependent upon the knowledge of one’s protein needs. The recommended dietary allowance that an average adult needs is 0.8 grams per kg of their body weight. However, if a person engages in heavy exercises or wants to develop large muscles, the needs will be more than that, at about 1.2 or 1.5 grams per kilogram of body weight. It isn’t always beneficial, though. There may be situations in which an appropriate protein intake is unknown. Furthermore, if consumed in this manner for long, one may gain unnecessary weight. The balance between protein powder and the total daily intake of calories should be managed to avert excessive weight gain.
Final Words
In general, protein powder helps people gain weight and is rather safe. It helps you consume the recommended amount of protein each day, supports the growth of muscle mass, and works well in conjunction with other diet plans. In order to avoid obesity and health problems associated with excess body weight, it is important to measure caloric intake while focusing on high-quality foods.. If used properly, it’s a fantastic method to put on weight and muscle.
References
Health. What to Know About Protein Powder and Weight Gain.
Eating Well. Is Protein Powder Healthy? Here’s What a Dietitian Says.
