Everything you need to know about protein for weight gain

Nutrition must be adapted to each goal, and proteins are a key element in promoting muscle mass gain and muscle repair. We will see together the importance of proteins in mass gain , the sources of protein, whey and the food supplements that exist in nutrition and we will give you our best tips to optimize your mass gain and obtain results.

Proteins in nutrition: essential for gaining muscle mass

Proteins are the building blocks of muscle and play a crucial role in sports nutrition. They are made up of amino acids, which are the building blocks of all proteins. Essential amino acids, particularly BCAAs (branched-chain amino acids), are particularly important for building and repairing muscle tissue.

When you play sports or strength training, your muscle experiences small tears. To repair tears and promote muscle gain, your body needs a sufficient intake of protein each day. Adequate protein intake helps with recovery after training and helps maintain and gain weight.

Protein sources for mass gain

There are many sources of protein, both animal and plant-based, that can help you achieve your mass gain goals. Here are some protein-rich foods to incorporate into your diet for rapid mass gain:

Animal proteins

• Meats: chicken, turkey, beef, pork
• Fish: salmon, tuna, mackerel
• Seafood: shrimp, mussels, oysters
• Dairy products: milk, yogurt, cheese
• Eggs: egg whites and egg yolks

Plant-based proteins

• Legumes: lentils, chickpeas, black beans
• Seeds: chia, flax, sunflower
• Nuts: almonds, cashews, pistachios
• Cereals: quinoa, oats, brown rice, oatmeal
• Vegetable protein powder: pea, hemp, rice

Whey protein: an asset for mass gain

Whey protein is a source of protein from milk protein which is very popular and effective in promoting the development and gain of muscle mass. It is extracted from whey, a by-product of cheese making. Whey protein contains a complete amino acid profile and is quickly absorbed by the body, making it an excellent choice in nutrition for post-workout recovery and building muscle.

Whey protein generally comes in powder form, which makes consumption easy and convenient. It can be mixed with water, milk, fruit juice or incorporated into recipes for smoothies, pancakes or energy bars.

There are different types of whey protein in nutrition, which are mainly distinguished by their processing method and nutrient content. Here are the three main types of whey protein:

Whey protein concentrate (WPC):

Concentrated whey is the most commonly available type of whey on the nutrition market. It is obtained by filtration of whey and retains a large part of the nutrients present in milk, including proteins, carbohydrates and fats. Concentrated whey protein generally contains between 70 and 80% protein, with varying amounts of lactose and fat. It is often considered economical and can be suitable for most people, except those with lactose intolerance.

Whey protein isolate (WPI):

Whey protein isolate undergoes an additional filtration process to remove most carbohydrates, fats and lactose. The result is a purer whey protein, typically containing more than 90% protein. Whey protein isolate has rapid absorption and is often favored by people looking to increase their protein intake while minimizing their carbohydrate and fat intake. Whey isolate is also suitable for people with lactose sensitivity, although it is always recommended to check the composition of the product, as some brands may still contain small amounts of lactose.

Hydrolyzed whey protein (WPH):

Hydrolyzed whey is the type of whey most quickly absorbed by the body due to its enzymatic pre-digestion process. The protein is partially broken down into smaller peptides, making it easier to assimilate and digest. Hydrolyzed whey is often recommended for elite athletes or people with digestion issues because it is generally gentler on the stomach. However, it can be more expensive than other forms of whey due to its more complex production process.

These different types of whey protein can vary in terms of quality and composition depending on the manufacturers. It is therefore advisable to read product labels and choose a product with quality protein from a reliable source.

Please note, whey protein is not vegan, for people with a vegan diet, there are vegetable protein powders such as weight protein, hemp protein, rice protein, or even mixtures of different vegetable proteins. For people following a specific diet such as a vegan, gluten-free, lactose-free or other diet, it is important to read product labels carefully and choose a product that matches your nutrition.

At Feed. We do not offer Whey, however we have bars rich in protein . A 100g protein meal bar contains 23g of protein and around 350kcal, it is the ideal meal or snack during your weight gain to increase your protein intake.

Food supplements in sports nutrition

In addition to natural sources of protein, you can also turn to protein food supplements to increase your protein intake and thus optimize your mass gain. Here are some food supplement options to help you gain muscle mass:

• Protein powder: whey, casein, vegetable proteins (pea, hemp, rice),
• Meal replacement and protein snack: ideal for consuming protein on the go, and supplementing your caloric intake. At Feed. we have high-protein meal bars and snacks.
• BCAA: branched chain amino acids which are essential for muscle gain. BCAA supplements are used by athletes and fitness enthusiasts to support muscle gain, recovery and endurance. BCAAs are available in powder, capsule or tablet form. BCAAs are also found in protein-rich foods, meat, poultry, fish, dairy products, eggs and legumes. Plant foods, like quinoa and soy, also contain BCAAs.
• Glutamine: an amino acid that helps with muscle recovery and nitrogen balance,
• Gainer: also called "weight gainer", the gainer is ideal for increasing daily calorie intake and promoting weight gain, mainly in the form of muscle mass. A gainer is made up of a mixture of proteins, complex carbohydrates, healthy fats, vitamins and minerals. The gainer provides a high and balanced calorie intake, it helps people who have difficulty gaining weight to consume more calories than they burn. The gainer is often used by people who have a fast metabolism, struggle to gain weight, or want to increase muscle mass.

Before taking any food supplement to help you gain weight, it is recommended to seek advice from a health or nutrition professional.

The role of calories and carbohydrates in mass gain

Although protein is essential for gaining muscle mass, you should not forget the importance of calories and carbohydrates in your diet. To optimize your mass gain and gain weight, you must increase your caloric intake and thus consume more calories per day than your body expends.

Carbohydrates also play an important role in mass gain, as they provide energy to fuel your workouts and support muscle gain. Include sources of complex carbohydrates in your nutrition such as whole grains, vegetables, fruits, legumes and sweet potato. Avoid simple sugars and processed foods, as they can lead to significant and unwanted fat and weight gain.

A diet rich in complex carbohydrates and rich in calories is essential for mass gain, however you must adapt your caloric intake to your needs to build lean muscle and not accumulate fat.

Our protein bars contain around 30 to 40g of carbohydrates per bar and 350kcal! It therefore allows you to increase your intake of calories and carbohydrates during your mass gain.

Tips and advice to optimize your mass gain

To get the most out of your protein intake and maximize your muscle mass gain, here are some tips and tricks to consider:

• Meet your protein needs by consuming enough protein per day and per meal: an intake of 1.6 to 2.2 grams of protein per kg of body weight is recommended for bodybuilding practitioners. For example, a person weighing 80 kg will have to consume between 120 to 200 grams of protein per day.
• Spread your protein intake throughout the day: try to consume protein with every meal and snack to maintain a regular intake of amino acids each day.
• Vary your protein sources: combine animal and plant proteins to obtain a complete amino acid profile and avoid dietary monotony.
• Don't forget about carbohydrates and calories: to promote mass gain, make sure you consume enough calories and carbohydrates per day in addition to protein.
• Use food supplements wisely: protein powders, gainers, protein bars or BCAAs can be useful, but should not replace a balanced and varied diet.

The importance of training and progression to maximize mass gain

In addition to a diet rich in protein, exercise is essential to see results during mass gain. The sport best suited for gaining mass is bodybuilding. You need effective and well-planned training to maximize your mass gain and muscle development. It is important to follow a progressive training program adapted to your goals.

Here are some tips to optimize your training for effective mass gain:

• Alternate between isolation exercises and multi-joint exercises: multi-joint exercises, such as squats, push-ups and pull-ups, use several muscle groups at once and are very effective for gaining mass. Isolation strength exercises isolate a specific muscle group and help target areas you want to develop further.
• Take weights and gradually increase the load and intensity of your weight training session: to stimulate muscle mass gain, you must challenge your muscles by regularly increasing the load and intensity of your training.
• Don't forget technique: correct technique and precise execution of exercises are essential to avoid injuries and promote effective mass gain.
• Allow yourself days of rest: let your muscles recover between sessions to encourage muscle mass gain and avoid exhaustion.

In summary.

To achieve your goal of gaining muscle mass, this requires a suitable diet and physical activity. Carbohydrates and proteins are necessary when you gain muscle mass. By taking these elements into account, you will be able to optimize your muscle growth and see results. You can turn to food supplements such as protein powders, gainers, BCAAs to facilitate your mass gain. In order to optimize your mass gain, it is recommended to seek advice from a nutrition professional.

After a period of mass gain, it is often recommended to do a workout (weight loss), in order to eliminate the fat stored during the mass gain, while retaining the muscle mass developed.