Whey protein is rich in the amino acids that are critical to developing and sustaining new muscle mass. The most cost-efficient and possibly overall effective way of supplying adequate amounts of these amino acids is by way of whey protein supplements. Amino acids are chains of nitrogen containing sub-units that make up a protein.
How to use whey and casein protein powders. Whey protein powder is extremely versatile: It mixes beautifully with water or milk, but also pairs well with oats, Greek yogurt, peanut butter, or your favorite protein shake. If you like baking, try one of the many whey-protein-powered recipes in our Healthy Recipe Database.
Desiring to gain weight might not get as much attention as weight loss, but sometimes doing so is important. If you wish to gain weight for health, athletic or aesthetic reasons, smoothies can help. Simply blend ingredients together to your preferred consistency.
Whole milk has 150 calories per one cup or serving (8 oz) and eight grams of protein. Along with this comes the disturbing fact that there are also eight grams of fat in just one cup of whole milk, but this is usually not a concern for a hardgainer since we take weight however we can get it by means such as dirty bulking.
Whole grain rice may help with weight loss, rather than weight gain. Photo Credit: chengyuzheng/iStock/Getty Images Rice is a dietary staple in many countries around the world, and it provides a number of essential nutrients, including fiber and B vitamins.
Cutting red meat out of your diet may help you improve your health, potentially lowering your risk for cancer, according to a study published in "PLOS Medicine" in December 2007. It may also help you lose weight, depending on what you eat as a protein source instead of the red meat.
Since fish oil is a fat, it is also fairly high in calories. However, a small amount of fish oil is all you need to meet your daily omega-3 requirements. MedlinePlus reports that taking fish oil in recommended amounts can reduce high triglyceride levels and lower your heart disease risks, but taking too much can increase your risk for stroke.
Weight gain is the most commonly reported side effect, according to Quinnipiac University. Creatine increases the amount of water stored in your muscles, which causes the body to retain more water. On average, you may experience a 1- to 3-pound increase in weight during the first week of use, according to Quinnipiac University.
Branched-chain amino acids (which are the essential amino acids valine, isoleucine, and leucine) stimulate muscle protein synthesis, potentially more than a normal protein on its own. Protein synthesis is the metabolic process when your body makes new muscle protein, also known as gains.
During week three, I added 3 more grams of HMB a day for a total of 6 grams of HMB per day. During the fourth week, I added another 2 grams of HMB for a total of 8 grams of HMB a day. I should also note that these high doses of HMB (6 and 8 grams) were only taken on Monday, Tuesday, Thursday, and Friday (the days I weight trained) with 5 grams per day on Wednesday, Saturday, and Sunday (cardio and rest days).