If you're a hardgainer or have a high metabolism, you're probably finding it difficult to put on muscle mass. Protein is the key to rebuilding muscles that you're exercised, and professional bodybuilders rely on supplemental protein to stay lean and grow muscle. Protein shakes are a portable way to help you gain weight without having to eat what may feel like more food than your stomach can handle at one time. Speak with your doctor before using any dietary supplement to gain weight.
Step 1
Purchase a portable reusable container. Be sure to get a bottle that holds more than the recommended amount of liquid in the shake or to be added to your protein powder. This will allow you to close the container with the protein shake in it and mix it well before drinking. If you want, you can keep a small, battery-operated mixer with your bottle, to stir in the protein powder smoothly, avoiding the accumulation of large chunks.
Step 2
Consume a protein shake three times daily, along with at least three regular meals. According to the website Stronglifts, you need to eat every three hours to gain weight. Having a protein shake between meals gives your body time to use the food and protein you've consumed three hours ago, instead of storing it as fat or excreting the precious calories. You even mix your shake on the go.
Step 3
Monitor and record the calories and protein you are consuming at each meal. Carry a small notebook or make a note on your portable electronic device each time you eat. You may think you are eating enough calories and protein, but you also might be underestimating the actual amount. Stronglifts advises that in order to gain weight, you need to eat at least twenty times your weight in calories. For example, if you currently weigh 150 lb., multiplied by 20 equals 3,000 calories a day. This is the bare minimum, especially if you're a hardgainer, in which case you'll need to exceed this number daily. Keeping track of your calories consumed can help you consume enough calories to gain weight.
Step 4
Drink a protein shake within 15 minutes of your workout and a half hour before going to bed. According to Bodybuilding, the timing of your protein intake is important in preserving and gaining muscle mass. Your body repairs and restores muscle tissue both after a workout and when you are sleeping, and without adequate protein, will catabolize your existing muscle, causing you to lose weight.
Tips and Warnings
- Check with your doctor before using any dietary supplement.
Member Comments