Why Protein shakes for Underweight?
Protein is one of the essential nutrients required for the proper growth and development of the body. The body demands protein for almost all the major operations to be performed. From muscle growth to enzyme functioning and hormone regulation, protein is necessary.
But there are many people who could not make the normal daily intake of proteins for the body and most of them become underweight. So, in order to fulfil the daily protein requirement, protein shakes for underweight are employed. These protein shakes to make up for the deficiency of proteins.
These protein shakes for underweight help in gaining muscle mass, thus helping in the weight gain of the subject. With the passage of time, protein shakes have become a very popular source of obtaining proteins. These can be added to the diet very easily. Along with the underweight people, these protein shakes are also preferred by many athletes for gaining muscle mass.
Why protein shakes for underweight?
Protein shakes serve as protein supplements. The people who are underweight usually lack enough nutrients, most important proteins. Hence, protein shakes for underweight perform significant functions such as compensating protein deficiency.
It is also regulation of internal processes or systems, and building muscle by gaining muscle mass, the underweight gains healthy weight on his body. But for taking protein shakes for underweight, you must calculate these nutritional needs and consume the protein powder accordingly.
How Protein Shakes help the underweight?
Protein shakes help the underweight to gain weight effectively and comparatively quickly. This protein shakes for the underweight are not only composed of proteins but also enriched with many vitamins and minerals, and a lot of added calories. The protein shakes especially help grow and repair muscles.
Protein shakes are actually protein supplements. When a person consumes protein shakes, his body fulfills its protein requirement and build muscle and regulates many other body processes. The calories present in these shakes also make the body to gain fat and thus increasing the body weight.
5 Best Proteins For Underweight
1. Whey Protein Powder:
Whey protein is a widely used protein powder for underweight. It is high in protein content but very low in cholesterol content that gives it the quality of giving a healthy weight gain. Also, it contains all the essential amino acids that the body requires and is unable to make them by itself.
It has also been known to be used during cancer treatment. As it improves the immune system, research shows that whey protein is used to fight asthma in many children. In addition to this, it also lowers the blood pressure and thus is very helpful for dealing with hypertension as well. It inhibits weight loss and thus helps people to put on weight on their bodies.
Whey protein is very easily absorbed by the body and is obtained from milk. Whey protein shows maximum results for people who perform strength training as it helps to gain lean muscle on the body. Due to its lower cholesterol content, it also reduces the risk of many cardiovascular diseases. It also has significant anti-cancer properties.
2. Casein Protein Powder:
Another type of protein powder is casein protein powder. Casein protein is obtained from dairy products and has a greater milk protein content as compared to the whey protein. It is absorbed in the body very slowly helping the body to repair and rebuild the muscle even while sleeping. It is also a very popular protein shakes for underweight.
It also gives all the essential amino acids that the body is unable to synthesize. Casein is abundant with leucine that initiates the muscle building process in the body. It leaves long-term changes as it reduces the protein breakdown process in the body. Another impressive feature is to cause fat loss from the body.
Casein protein is safe for consumption on a regular basis, and even it provides long-term benefits. The best time to have casein is when going to bed as it will boost muscle repair slowly.
3. Creatine Protein Powder:
Creatine is another important supplement used widely throughout the world. It is especially known to be used by the athletics and sportsmen or those performing strength training to build muscles. Creatine increases the phosphocreatine in the muscles naturally occurring in the body.
It provides the muscles with a greater amount of Adenosine triphosphate (ATP), which are the energy packets used by the cells. The provision of ATP alludes to the function of creatine in providing energy to the muscles during exercise. Creatine has a very well-known function of increasing the muscle mass on a shorter as well as longer basis.
It reduces muscle fatigue after exercise. Among all these supplements, creatine protein powder is the cheapest and very easily available.
4. Branched Chain Amino Acids:
Branched-chain amino acids are all essential amino acids. These are required by the body as it is unable to synthesize these amino acids and must be consumed from external sources. These help the body make muscles stronger. These also have many other health benefits.
These reduce muscle fatigue and increase muscle endurance. Branched-chain amino acids build lean muscle mass but cut the body fat. In this way, these increase the bodyweight along with removing the dangerous fats from the body. Branched-chain amino acid supplements are generally safe but must be consumed while considering the instructions.
Valine, leucine, and isoleucine are the three branched-chain amino acids. These activate the muscle synthesis process in the body. These also decrease muscle soreness. The body muscles are constantly destroyed and rebuild in a balanced way. But if there is increased muscle deterioration, it can lead to malnutrition. These amino acids resist the muscle loss maintaining a balance between muscle destruction and rebuilding.
5. Beta-Alanine/ Carnosine:
Beta-Alanine is another popular supplement. In fact, it is a non-essential amino acid that is; the body is capable of synthesizing it. It increases the time of exercise. It enhances endurance and hence increases the capacity for muscle exercise. Beta-Alanine increases carnosine which reduces the acidity in the muscles and thus increasing the sets and volume of exercise.
It delays the time for exhaustion of the muscles. It facilitates the building of lean muscle in the body. Carnosine has antioxidant, anti-ageing and immune-enhancing properties. Beta-alanine is obtained from a number of sources including meat, poultry and fish.
Beta-Alanine’s effect becomes more effective when it is taken with supplements, including sodium bicarbonate and creatine. Beta-alanine is considered to be a safe and effective supplement to boost exercise performance.
Use favourite fruits to add flavour to the shakes:
Although protein shakes are highly nutritious and provide the body with a lot of proteins, these don’t satisfy the taste buds very well. The taste of the protein shakes is not very pleasing or attractive, which makes it difficult to be consumed easily. For this purpose, we can do a lot of things to make it delicious.
Adding fruits, such as strawberries, mangoes, bananas, apples, avocadoes, cherries, and dates, etc., to the protein shake is an easy-to-do and yummy option. You can add any fruit you like in these protein shakes for underweight by blending them well with the fruits, and it will add a very good flavor to the protein shake.
The fruits added in the protein shake enhance not only the taste of the protein shake but also the calorie and nutrient content of the shake. These fruits give the protein shake for underweight a renovation in taste and nutrition. These can also help avelliate underweight problems.
Learn More About: Underweight Problems And Solutions
Frequently Asked Questions
How safe are the protein powders?
Protein powders are quite safe for your health. But these remain safe as long as you are consuming them in the right amount. Taking them in a greater amount can prove to be dangerous. So, you should be careful about their quantity.
All the protein powders for underweight mentioned above have been proving to be safe for daily consumption. Those who are lactose intolerant may have some digestive issues such as constipation, nausea, bloating, etc. as these are obtained from milk sources mostly. Whey protein consumption of about 25 to 50 grams daily is generally considered safe. But you should consume it according to your nutritional requirement and after consulting your dietician.
Which is the best and the safest protein powder?
It is difficult to decide which protein powder is the best as all have their own unique benefits. However, whey protein is one of the most popular protein shakes for underweight. There are a number of reasons for the whey protein to be used so widely.
Whey protein is absorbed very quickly in the body, readily making the protein available for use by the body. It is often referred to as the ‘complete protein’ because it contains all the essential amino acids that the body requires and is unable to synthesize itself.
Whey protein increases the muscle mass significantly and side-by-side; it also cuts the extra cholesterol or fats from the body contributing to lean muscle gain or a healthy weight gain. Another distinguishing feature of the Whey protein is that it also increases the glutathione levels in the body. It also gives great resistance or endurance to the muscle framework.
Can I have protein shake daily?
The protein shakes for underweight, including whey protein, casein protein, and creatine powder, are safe and healthy for daily consumption. But these supplements not only add proteins to your diet but also increase the daily calorie requirement.
So while deciding to take these supplements daily, you must calculate your nutritional requirement and the quantity of these protein powders and also consult your nutritionist for the best advice. Although these protein powders have proved to be very useful, these can become dangerous if consumed I a large amount.
In a nutshell, the protein shakes for underweight are very beneficial for the people trying to put on muscle or weight on their bodies. This supplement the body’s protein requirement efficiently and effectively. All the protein powders including whey, casein, creatine, branched-chain amino acids etc. have their own distinct advantages. But these give the muscles of the body endurance and strength contributing to a healthy weight gain.