Best protein for weight gain
The body's daily protein needs can be met by eating whole foods, or consuming protein drinks; However, whole foods contain more nutrients than protein drinks, and it is easy to get enough protein from whole foods.
Although there are many ways to get the proteins that the body needs without the need to buy protein powder, if there is any difficulty in obtaining proteins from their natural sources, or the desire to eat protein powder, it is necessary to consult a doctor first, and in The following are the main types of protein that are sold in powdered form in the market:
Whey protein:
It is the most famous and most widely used type of protein among people, and it is characterized by containing the essential amino acids necessary for the body, in addition to being easily digested, and the possibility of eating it daily.
Soy protein:
It is also a popular option, and it has many benefits such as contributing to the alleviation of high cholesterol, relieving symptoms associated with menopause in many women, and helping to support bone building and reduce the risk of osteoporosis.
Egg protein:
Eggs are one of the options that can be eaten daily, but egg protein is released into the body less quickly than other proteins.
Milk proteins:
Milk protein contributes to strengthening and supporting the functions of the immune system in the body, in addition to supporting muscle growth.
Brown rice protein:
Brown rice protein is an important choice for vegetarians and people who do not consume dairy products as it is a 100% vegetarian source and is gluten-free.
Pea protein:
Pea protein is characterized by its high ability to digest, in addition to that it does not cause allergies to most people, and has a moderate economic cost.
Hemp protein:
It is a vegetable protein rich in omega-3 fatty acids.
It should be noted that a number of criteria must be taken into account when purchasing a protein powder to build muscle; In order to obtain the best results, here are some of these criteria:
Choosing a protein powder with high biological value:
The body can absorb and use it easily and quickly to support muscle growth, and from this aspect, whey protein and whey extracts are among the best options out there.
Choose a protein powder that does not contain a large amount of heavy metals and toxins:
In 2018, a nonprofit group called the Clean Label Project released a report on the toxins in protein powders, and found that many protein powders contain large amounts of heavy metals: lead, arsenic, cadmium, and mercury, in addition to one of the substances used in Made of plastic, which is called Bisphenol A and stands for BPA.
Some protein powders also contained insecticides, and many other pollutants that are linked to cancer and many other diseases. During the analysis, it was found that one of the protein powders contained Bisphenol A in an amount exceeding 25 times the permissible limit of this substance.
Despite this, there are good types of protein powders that do not contain high levels of toxins, as it was found that protein powders extracted from eggs are the best in this aspect, while protein powders from plant sources rank the worst.
Therefore, it is important to ask well about the type of protein before purchasing it, and to investigate the manufacturer of it and whether they conduct tests for their products and measure the percentage of heavy metals, antibiotics, and other contaminants in them before selling them.
Protein powder side effects
There are many risks to consuming protein powder, so several things must be taken into account when consuming it, some of which are mentioned as follows:
Protein powder is a supplement:
The Food and Drug Administration leaves the safety of nutritional supplements to the manufacturers of these supplements, as protein powder manufacturers are responsible for evaluating the safety of their product, and the information written on its label, so it is difficult to verify the accuracy of the information written on the product.
There is not enough information about the long-term side effects:
It is not yet known if there are long-term side effects of consuming a lot of protein powder supplements.
Gastrointestinal disorder:
Protein powders that contain milk may cause an upset stomach for people who have a dairy allergy or have problems digesting the sugar lactose.
Suddenly high blood sugar levels:
Some types of protein powders contain low levels of sugar, while others contain large amounts of added sugars, and it is worth noting that the American Heart Association recommends limiting the amount of added sugars consumed per day to less than 24 grams for women, and less than 36 grams for men.
Increased risk of diseases and cancers:
This is due to the fact that many protein powders contain heavy metals, toxins, and other pollutants, as mentioned previously. It should be noted that some types of protein powders do not contain high levels of these toxic substances, as experiments have shown that egg proteins contain a percentage of toxic substances less than Plant-based proteins.
The effect of protein on weight gain
Muscles are mainly made of proteins, so consuming protein within a healthy diet in addition to exercising regularly contributes to building muscle mass and increasing body weight in a healthy manner.
Several studies have indicated the role of protein in weight gain, as it was found that following a diet in which the proportion of calories coming from protein decreases to 5% of the total calories led to a cessation of weight gain, while raising this percentage to 15% contributed to weight gain.
It is worth noting that the amount of protein needed by the human body ranges from 0.8 to 2 grams of protein per kilogram of body weight.
On the other hand, protein consumption may reduce the feeling of hunger and reduce appetite; Which may contribute to reducing the number of calories a person eats.
Also, consuming large amounts of protein will not accelerate muscle growth, but rather increase pressure on the body’s organs, the most important of which are the kidneys, so it is advised to stay away from high-protein diets, and make sure to consume proteins in moderation.
Tips for gaining weight
Body weight decreases when the number of calories a person eats is less than those he burns throughout the day, so the main rule for weight gain is to increase the number of calories consumed and focus on eating foods rich in beneficial nutrients to ensure a healthy weight gain and support muscle growth, and strengthening the bones.
It is advised to stay away from eating foods full of empty calories such as soft drinks and chips, and here are some tips that can be given to gain weight:
Assessment of calories consumed:
This is done by calculating the number of calories consumed throughout the day, and a book containing the number of calories in different foods can be used.
Eat more:
It is recommended to make sure to eat three large main meals a day, and to increase the amount of food in them as much as possible.
Eat several small meals in case of decreased appetite:
Meals can be divided into five or six small meals eaten throughout the day in case the appetite is low.
Avoid drinking liquids with meals:
It is advised to avoid drinking liquids during meals; This is to leave more space for food to be eaten, and fluids can be drunk before or after meals.
Get a good amount of carbohydrates:
It is advised to increase the amount of carbohydrates consumed, and to stay away from low-carbohydrate diets.
Get a moderate amount of protein:
As eating large amounts of protein will not help muscle growth faster, but will increase pressure on the body, especially on the kidneys, so you should stay away from diets high in protein.
Get several snacks:
It is recommended to have several snacks during the day. Examples of healthy snacks are: fruits, yogurt, muffins, rice with milk, low-fat custard, and milkshakes.
Avoid high-fat fast food:
It is recommended to eat foods that contain healthy fats such as avocado or nuts instead of fast food with high fat content.
Enhance Dishes with High-Calorie Additions:
The daily dishes can be enhanced with calories through many additions such as grated cheese, or adding peanut butter, or almond butter to muffins made of whole grains, and dried milk, honey, dried fruits, or nuts can also be added to the food after cooking it. In addition to decorating salads with healthy oils such as olive oil, avocado oil, or sunflower seed oil.
Doing resistance exercises:
Exercising contributes to supporting the growth of body muscles, and these exercises include: the use of free weights, weight machines, as well as the use of body weight itself, or resistance bands.