It may be high in added sugars and calories. Some protein powders have little added sugar, and others have a lot (as much as 23 grams per scoop). Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories. The risk: weight gain and an unhealthy spike in blood sugar.
It's part of an unbalanced diet
You could drink the healthiest, cleanest shake on the planet, but if it's part of an overly-caloric diet, you'll likely still gain weight. But if you drink a protein shake as a part of a balanced diet, then you'll be better equipped to stay on track with reaching your target weight.
"There are limited data on the possible side effects of high protein intake from supplements," McManus says. It may cause digestive distress. "People with dairy allergies or trouble digesting lactose [milk sugar] can experience gastrointestinal discomfort if they use a milk-based protein powder," McManus points out.
There are no rigid rules that dictate exactly how many protein shakes you should have each day. But for most people looking to build muscle, it's probably going to be somewhere between 1 and 3 protein shakes per day. Having more in a single day isn't necessarily going to have any detrimental effects on your health.
The short answer is, yes, of course protein can help you gain weight. “Protein plays an important role in muscle growth,” says Vandana Sheth, a registered dietitian and nutritionist based in Los Angeles. “It may help you with weight gain. However, it is not the only factor.”
Myth 1 - Mass Gainer Protein Powder is not safe to consume.
The mass gainer protein should not contain any unwanted flavours or sweeteners. Other than making sure that the ingredients are clean, Mass gainer supplements are absolutely safe to use.
Eating sufficient protein is required to gain muscle weight instead of just fat. If you're trying to gain weight, aim for 0.7-1 grams of protein per pound of body weight (1.5 - 2.2 grams of protein per kilogram). High protein foods include meats, fish, eggs, many dairy products, legumes, nuts, and others.
Combined with a healthy diet and regular exercise, protein shakes can really help you gain extra weight and muscle.
In short, if you drink a protein shake on a rest day, or a day when you're doing less than you might usually do, there's no need to worry about any adverse effects. However, if you're drinking high protein shakes on their own and not to supplement your protein intake when working out, this could cause weight gain.
Kidney damage: Consuming excessive amounts of protein, which is often found in mass gainers, can put a strain on the kidneys and lead to kidney damage. Insulin resistance: The high sugar content of mass gainers can lead to insulin resistance and an increased risk of type 2 glucose.
In short, if you drink a protein shake on a rest day, or a day when you're doing less than you might usually do, there's no need to worry about any adverse effects. However, if you're drinking high protein shakes on their own and not to supplement your protein intake when working out, this could cause weight gain.
So, if you're looking to build muscle, drinking protein post-workout may be the best option for you. Ultimately, the best time to drink a protein shake is whenever is most convenient for you. If you're trying to lose weight, consume protein in the morning. If you're trying to build muscle, drink it post-workout.