Protein vs. Weight gainer

On several occasions people have consulted me about what’s best for gaining weight, whether to use protein or a weight gainer. My answer is always the same: ok... tell me how much weight do you want to gain? Are you looking to look like a pig or want to gain muscle mass?

Even though that question leads to about 20 more questions, I could hardly tell them what is the best option to consume because it would be very irresponsible of me to make that kind of recommendation without knowing how the person's health really is.

Anyway, I have decided to bring you information about each option along with my nutritionist from Athletic Nutrition so that you know more about these products and deduce which of them can best fit your needs.

The protein

There are many proteins, of all sizes, colors and flavors. Athletes use it as a supplement in our daily diet, meaning it is not intended to replace food. In its presentation in powder there are two types: Casein (look for a previous post on this subject) and milk serum, known as whey.

It is important to note that although these proteins come from milk, they do not have large amounts of the other macronutrients (carbohydrates and fat) because the milk undergoes a process to isolate the protein.

Protein as such may contain by scoop or portion from 20g to 30g protein, a few grams of carbohydrates (about 1-4 g) and about 100 kcal, all of these figures vary depending on the brand.

Protein alone can help weight gain and its combination with hypertrophy exercises favors increasing muscle mass if used correctly.

The weight gainer

Easy and simple, the main goal of the weight-gainer is to get people to increase their pounds. But we must know its composition to know what we are getting into and how they can increase that weight.

This product is SUPER loaded with calories, usually between 500 and 600kcal per scoop!!!

Most of these calories come from the carbohydrates it contains (about 80%, but may vary depending on the brand), the rest of the calorie content is provided by proteins (of various types) and fats, additionally some are enriched with various types of vitamins.

Definitely if your plan is to lose weight, consuming this product after your workouts may not be the best option.

Although many people use the weight gainer as meal replacement, this type of supplement would be useful for people who perform very intense work or hypertrophy, such as bodybuilders, or athletes who have a very high energy expenditure, such as Michael Phelps whom in some seasons had a requirement of 10,000 kcal, so it is impossible to eat so much food.

This is another story

If you like turning your protein shake into a small weight gainer, check out this snack (apart from usual meal times):

• 1 scoop of protein (100 kcal)

• 1 cup of milk 2% (125 kcal)

• 1 medium banana (100 kcal)

• ½ cup strawberries (40 kcal)

• ½ cup of oats (160 kcal)

• 2 tsp of peanut butter (45 kcal)

There you have nothing more and nothing less than 570 kcal.

Contrary to what many people believe, consumption of protein or weight gain is NOT bad, nor does it cause erectile dysfunction in men (believe it or not I have heard that). On the contrary, the consumption recommended by professionals in nutrition can be very favorable for your physical goals.

What to drink? It depends on the needs, sporting and nutritional goals of each person.

If you like to start in the world of supplements (or continue) I will be giving away, along with Vitamin Shoppe Costa Rica, Microtech Pro proteins for two people.

Simply follow me on my social networks Instagram or Facebook, comment on the publication with the hashtag #rifalag where I announce this post and tag a friend.

Enjoy it gladiators!

#english