How to Gain Weight With Protein Milkshakes
Strength training builds muscles by converting fat to muscle, and protein shakes speed up the process by supplying protein to assist in growing the muscles. Protein is used by the muscles during the repairing process, as your muscles have small tears from working out. When protein is consumed shortly after a workout the body uses the ingested protein to rebuild tissue. While shakes provide protein, meat and vegetables should be your primary source of protein intake.
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Instructions
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Mix two to three tablespoons of protein powder with 8oz of milk, and stir vigorously until the powder is completely dissolved. Use whole milk instead of skim milk, as whole milk tends to be high in calories and saturated fat.
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Drink half of the protein shake one hour before working out, and optionally sip the shake during your strength-training workout.
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Drink the remaining half of your protein shake no more than 45 minutes after your workout to achieve the maximum effect.
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Consume 1g of protein per pound of body weight. Fish and skinless poultry provide high amounts of protein. Beef and pork are also high in protein, and contain saturated fat. Consult your doctor to ensure it is safe to consume red meat, especially if you are at risk of heart disease.
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Tips & Warnings
Four ounces of tofu equals 11g of protein, and is a suitable alternative to meat.
Beans, broccoli and spinach provide between four to 29g of protein per serving. One cup of broccoli or spinach is equal to one serving, whereas one cup of beans equals one serving.
References
- Photo Credit ice cold milkshake image by paul benefield from Fotolia.com
