We all know that protein shakes can help even the tiniest of you gain weight! But, what we don’t know is what the best protein supplements for gaining weight are! Also, how do these protein shakes affect your body and how exactly do they help you gain weight? And how can you make protein shakes from these supplements?
1. Whey Protein Powder Shake:
Whey protein is one of the most crucial protein supplements for gaining muscle mass. Usually, protein powders don’t help us gain weight, as in fat. What we build is muscle mass, and whey protein is one of the best protein supplements out there. It is packaged by many companies, and is available in a range of flavors like vanilla, chocolate, strawberry, and pineapple.
Whey is digested fast and reaches your muscle rapidly after consumption. It contains small peptides, which help stimulate blood flow to the muscles. Whey also can play the role of an antioxidant
2. Casein Protein Powder Shake:
Casein is the other milk based protein. Like whey, it can boost your muscle protein production rates when you have it post work out. It also has a very good nutritional balance of amino acids. (2) Although it has a slow digestion rate, casein is an ideal pre-bedtime snack as it prevents catabolism while you are sleeping.
Casein supplements are easily available in a wide range of flavors, much the same like whey protein supplements. Studies suggest that combining whey and casein protein shakes significantly increases muscle growth when consumed post workout.
Mix one teaspoon of whey protein supplement, one teaspoon of casein protein supplements in 250 ml of water or milk (hot or cold) and voila, your protein shake is ready.
3. Creatine Protein Shake:
Three amino acids combine to form one of the most loved and incredibly popular protein supplements of all time. Creatine contains Arginine, Methionine, and Glycine.
Many studies conclude that creatine supplements help people gain anywhere in between 5-10 pounds. These people also experience dramatic improvements in strength and can last longer and undertake more intense workout routines. (3) Creatine is essential for increasing IGF-1 (insulin growth factor) levels in muscles, which helps stimulate growth.
Although you can have creatine by itself, it is most effective when combined with carnosine supplements.
Mix one teaspoon of creatine supplement with one teaspoon carnosine supplement and add the powder mix to 250 ml of water or milk (hot or cold) to enjoy your Creatine and carnosine shake.
4. Branched-Chain Amino Acids (BCAAS) Shake:
Usually, branched chain amino acids refer to Isoleucine, leucine, and valine, among others. These amino acids are essential for collagen creation and muscle tissue repair. (4) Leucine is an especially important ingredient here as it helps stimulate muscle mass production. However, the three amino acids mentioned here work effectively in tandem, by giving you energy, stimulating muscle growth, and of course, repairing muscle tissue. Branched-Chain Amino Acids also reduce cortisol (a hormone that inhibits testosterone and stimulates muscle breakdown.
Mix two teaspoons of BCAAS Supplement in 250 ml of water or milk (hot or cold) to enjoy your BCAAS protein shake.
5. Beta-Alanine/Carnosine Shake:
The Beta-Alanine shake features one of the most important amino acids in beta-alanine that combines with histidine to form carnosine.
Higher levels of carnosine equal higher levels of endurance. (5) Carnosine increases your muscle fiber ability and delays the onset of fatigue.
Usually, combining beta-alanine supplements with creatine supplements can help you get more muscle mass than simply taking one of the two. Beta-Alanine supplements are available in many flavors.
Mix one teaspoon of beta-alanine supplement with one teaspoon creatine supplement and add the powder mix to 250 ml of water or milk (hot or cold) to enjoy your Beta-Alanine/Carnosine and Creatine shake.
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