Whey protein shakes are a healthy way to add calories to your diet. Drinking fluids that have added calories aids in increasing your overall daily caloric intake, without eating extreme amounts of foods. Whey protein shakes contain essential amino acids, which make up muscles, tissues, skin, hair and nails. The shakes usually contain other high caloric substances that can aid in delivering nutrition and increasing weight.
Contents of Whey Protein Shakes
Whey protein is a powder that is usually added to the shake. Two percent or 1 percent milk or yogurt, fruit, peanut butter, chocolate powder and other vitamins are some common ingredients found in a protein shake. The milk products provide vitamin D and calcium in the diet; fruit adds antioxidants and vitamins; peanut butter adds protein and fat; and chocolate can be used to add flavor and extra calories. For weight gain, the shake should not replace a meal, but be used as a snack or part of a meal.
Benefits of Whey
Whey protein can be beneficial if you are not consuming enough protein in your diet. The recommended level is 0.8 to 1 g of protein per kilogram of body weight a day. Whey provides essential amino acids, is a complete protein that is easily digested and absorbed. It also decreases the absorption of glucose into the bloodstream and increase the body's feeling of fullness.
Healthy Weight Gain
To have healthy weight gain, eat a varied diet and get plenty of exercise. Being thin does not necessarily mean you are healthy -- thin people who are sedentary can still be at risk for cardiovascular diseases. Monitor your weight gain so you do not become overweight or obese. A slow, consistent weight gain is the healthiest way to put on pounds.
What to Eat with Your Shake
The whey protein shake will add protein and calories to your diet. Drink the shake either 30 minutes before or after your meals. Your diet should amount to 60 to 70 percent carbohydrates, 10 to 15 percent protein, and a small amount of fat. Since carbohydrates are sugars, you can eat larger amounts of them without feeling full. Remember, protein shakes will help you gain weight if you include them in a high-calorie diet.
References
- "Benefits of Whey Protein": Whey Protein Institute. 2008.
- "Healthy Weight Gain"; Lifetime Physical Fitness and Wellness: A Personalized Program; Hoeger, H and Hoeger, S.; 146-149. 2009.
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