Rowinda Dimech, a registered dietitian and feeding therapist, says, “If, you are not gaining any muscle mass it means you are not eating enough. Ideally, your required calorie intake are consumed from food, meaning a mixture of carbs, protein and healthy fats. However, if you have a busy lifestyle and therefore you don’t have enough time to prepare and cook meals you can use other alternatives such as protein shakes.” When combined with strict resistance training, whey protein effectively helps gain lean muscle mass and aids in weight gain (1). But have you ever wondered which protein shake will work the best for you? Your search ends here. This article has rounded up a list of the most effective protein shakes for weight gain to deliver promising results. Keep reading to explore the list!
What Are Protein Shakes?
Protein shakes are a drink made from protein powders that are nothing but a concentrated formula containing various kinds of proteins derived from plant and animal sources. The most commonly used proteins are whey and casein. Vegan powders are usually derived from soy, peas, hemp, and brown rice. These powders are blended in milk or water to make protein shakes. Some people prefer adding some fruits to their smoothie to sweeten the taste. These drinks are almost like a dietary staple for people who practice muscle-building workouts. Let’s explore their benefits in the next section.
How Does Protein Shake Benefit You?
Protein shakes are a staple for those pursuing a vigorous fitness goal. They are known to curb your appetite and boost your metabolism. You can have them between meals to postpone your next meal time or eat a smaller portion for your meals. Protein shakes, combined with a weight loss diet, help you gain muscle mass. Also, for people aiming to gain a healthy weight, protein shakes can take you a long way. However, they are not a replacement for diet and exercise; they are only to be used as a supplement. The benefits of protein shakes are chanted in all workout spaces. But is there any downside to taking too much protein shake? Let’s take a look.
Potential Side-Effects Of Excessive Intake Of Protein Shakes
The common short-term problems associated with too much protein intake are bad breath, dehydration, and digestive issues like bloating, gas, or diarrhea. Also, you can also expect some acne outbursts, nausea, and tiredness. However, these symptoms reduce as you adjust the consumption of your protein intake. In the long run, excessive protein intake can cause kidney and liver damage. Some commercial protein formulas contain toxic elements like lead, arsenic, and mercury, which, when consumed in large amounts, can cause severe damage to your muscle and bone health. This is why you need to know the exact amount protein powders can benefit you without any side effects. Let’s discuss this in the section below.
How Much Protein Shake Should You Consume To Gain Muscle Mass?
As a rule of thumb, if you have a sedentary lifestyle, you can consume 0.8 grams of protein per one kilogram of your body weight, which is only 10% of your daily calorie intake. However, it is a very generic measure. The amount of protein you should intake depends on many factors, like the kind of workouts, your fitness goals, and your body type. If you work out regularly, take up your protein intake to 1.2 to 2 grams per kilogram of body weight. It is nothing but impossible to give a good-for-all formula when it comes to protein intake for gaining muscle mass. If you want to get the best benefit, it is ideal to consult your trainer or nutritionist.
12 Best Protein Shakes For Weight Gain
1. Top Choice: Optimum Nutrition (ON) Serious Mass Protein Powder Supplement
Optimum Nutrition Serious Mass Protein Powder Supplement is the ultimate weight-gain formula that provides sufficient calories needed for muscle recovery. It provides 1250 kcal of energy, 250 g of carbs, and 50 g of protein per serving. It is a blend of whey protein concentrate, calcium caseinate, egg whites, and sweet whey. It also contains 500 mg of glutamine, 3 g of creatine, glutamic acid, and a blend of 25 different vitamins and minerals. To know more about the benefits of the Optimum Nutrition (ON) Serious Mass Protein Powder Supplement, have a look at this video. How To Prepare Add 2 full scoops (336 g) of ON Serious Mass Protein Powder to 24 fl. oz. of cold water, milk, or any other beverage and blend for 30-45 seconds until completely dissolved. When To Drink It can be taken between meals, after weight training, and before bed. Pros
Available in different flavors Supports muscle building Aids weight gain Ideal post-workout supplement Replenishes the glycogen store in your body
Cons
Not vegetarian Not suitable for people with lactose intolerance
2. Best For Endurance: Dymatize Super Mass Gainer High Protein & Carb Blend
Dymatize Super Mass Gainer contains both whey protein and casein to support muscle and weight gain. It provides 1310 kcal of energy and 245 g of carbs (per serving) for glycogen synthesis. This protein shake is loaded with 52 g of a fast, medium, and slow-digesting protein and 10.7 g of branched-chain amino acids per serving, including leucine for muscle protein synthesis. The vitamins and minerals in it help nourish healthy muscle tissue and improve muscle recovery. How To Prepare Add 2 heaping scoops of Dymatize Super Mass Gainer to in 24-32 fl. oz. of water or 32 fl. oz. of whole milk. Blend it for 30-45 seconds. You can use ice cubes, fruits, or other ingredients for taste enhancement. When To Drink It can be taken between meals or after a workout to build muscle strength. Pros
Available in different flavors Provides immediate and continuous muscle fuel Creatine improves strength and endurance
Cons
Not suitable for people with lactose intolerance
3. Best Vegan Formula: Orgain Organic Protein Plant-Based Protein Powder
Orgain Organic Protein Plant-Based Protein Powder is a low-calorie and low-carb weight-gain protein supplement. It contains 21 g of protein, 5 g of carbs, and 5 g of fiber. It is completely vegan. It contains organic pea protein, organic brown rice protein, and organic chia seeds. The Orgain Organic Protein Plant-Based Protein Powder has great benefits. Click on this video for more information. How To Prepare Mix 2 scoops (46g) of this plant-based protein powder in 8-10 fl. oz. of water or almond milk and shake in a shaker bottle. You may also use a blender. When To Drink It can be taken between meals to provide energy. Pros
Vegan Gluten-free Non-GMO No added sugar Lactose-free
Cons
Contains soy
4. Best For Post-Workout Recovery: Optimum Nutrition (ON) Pro Gainer High-Protein Weight Gainer Powder
Optimum Nutrition (ON) Pro Gainer High-Protein Weight Gainer is a high-protein formula with sufficient calories for muscle recovery. Each serving provides 650 kcal of energy, 65 g of protein, 85 g of carbs, and 22 vitamins and minerals. It contains a blend of whey protein isolate, whey protein concentrate, calcium caseinate, egg whites, whey peptides, and whey glutamine peptides that support muscle mass gain and post-workout recovery. How To Prepare Mix 2 scoops (120 g) of this protein powder with 24 fl. oz. of water, milk, or any other beverage. Blend it for 35-45 seconds in a blender until the powder dissolves completely. When To Drink Drink this weight-gain shake between meals or as a post-workout protein supplement. Pros
Available in different flavors Useful for muscle recovery Prevents wear and tear of muscles
Cons
Contains wheat, milk, soy, and gluten Not suitable for people with lactose intolerance
5. Best For Digestion: Bodybuilding.com Signature 100% Whey Protein Powder
Bodybuilding.com Signature 100% Whey Protein Powder is a low-carb and low-fat protein powder. It is easy to digest and a source of powerful branched-chain amino acids. It is made of 3 types of whey protein for muscle growth and recovery. Each serving contains 25 g of protein that is a blend of 13 g of whey isolate (52%), 6 g of whey concentrate (24 g), and 6 g of whey hydrolysate (24%). The digestive enzymes found in whey protein make this shake get absorbed quickly by the body and enhance amino-acid uptake. How To Prepare Mix one scoop (34 g) of this protein powder with 6 fl. oz. of water, milk, fruit juice, or any other healthy beverage. When To Drink Take it as a post-workout shake to enhance muscle recovery. Pros
Available in different flavors Easy to digest
Cons
Not suitable for people with lactose intolerance
6. Best Low-Calorie Formula: Quest Nutrition Protein Powder
Quest Nutrition Protein Powder is a delicious naturally flavored protein supplement that provides 30 g of protein, 2 g of carbs, and 160 kcal of energy per serving. It is made with a milk protein concentrate with 9 essential amino acids. This protein supplement not only helps in muscle building but also provides energy and stamina throughout the day. Watch this review to know more about the Quest Nutrition Protein Powder. How To Prepare Mix 2 scoops of this protein powder with 6 oz. of water, milk, or any other beverage. You can blend it with slices of fruits and ice cubes for better taste. When To Drink It can be taken between meals for stamina and energy. Pros
Available in different flavors Low-calorie Low-fat No added sugar
Cons
Not suitable for people with lactose intolerance
7. Best For Replenishing Glycogen Levels: MuscleTech Mass Tech Scientifically Superior Mass Gainer
MuscleTech Mass Gainer Protein Powder provides optimum protein and calories to make you gain weight. It is an advanced formula packed with 80 g of a fast, medium, slow-digesting protein, 1010 kcal of energy, and 155 g of carbs per serving. It helps you gain muscle mass, build strength, and increase the size of your muscles by breaking the muscle-growth plateau. This formula’s protein supplies 8 g of L-leucine and 17 g of branched-chain amino acids when mixed with 2 cups of skimmed milk. It also provides 10 g of creatine per serving, which boosts your physical performance in short to high-intensity workout. The carbohydrate formula in this protein powder helps build muscle strength post-workout, reduces muscle fatigue, and replenishes glycogen stores. How To Prepare Mix 5 scoops (1 serving) of this protein powder with 16 fl. oz. of water or skim milk and blend well. When To Drink On workout days, take this protein shake during or after training. On non-workout days, either take it between meals or as an early morning shake to fill up your stomach. Pros
Available in different flavors Easy to digest Does not make you feel bloated
Cons
Not suitable for people with lactose intolerance
8. Best For Weight Gain: BSN True-Mass 1200 Protein Powder
BSN True-Mass 1200 Protein Powder is a great weight-gain powder that delivers high-quality calories to help your grow. Its ultra-premium protein and carb matrix helps build strength and stamina. True-Mass 1200 contains 50 g of protein, 25 g of essential amino acids, 215 g of high-quality carbs, and 1220 kcal of energy. It is made of whey protein concentrate, calcium caseinate, milk protein isolate, whey protein isolate, micellar casein, hydrolyzed whey protein, egg whites, and glutamine peptides. The branched-chain amino acids (11 g/serving) and other non-essential amino acids in it help build muscle mass and protect it from wear and tear. How To Prepare Mix 3 scoops of BSN True-Mass 1200 protein powder with 6 fl.oz. of water, milk, or any other healthy beverage. Shake it well. When To Drink Drink it between meals or as a post-workout drink. Pros
Delicious taste Easy to digest Available in different flavors
Cons
Not suitable for people with lactose intolerance
9. Best Gluten-Free Formula: Great Lakes Gelatin Co. Collagen Hydrolysate
Great Lakes Gelatin Co. Collagen Hydrolysate is made of hydrolyzed collagen and a combination of amino acids. It contains 45 kcal of energy, 11 g of protein, and 12 g of collagen hydrolysate per serving. It not only improves post-workout recovery but also supports joint health and promotes healthy skin and hair. How To Prepare Mix two scoops (12 g) of this collagen hydrolysate powder mix with any beverage like tea, coffee, juice, or smoothie. When To Drink You can drink this protein shake between meals two times a day. Pros
Derived from grass-fed and pasture-raised animals Keto-certified Paleo-friendly Gluten-free Kosher Non-GMO
Cons
Low-calorie formula
10. Best For Daily Intake: MuscleTech Nitro Tech Whey Isolate Lean Muscle Builder
MuscleTech Nitro Tech Whey Isolate Lean Muscle Builder is a scientifically engineered whey protein formula that is enhanced with creatine for better muscle gain. It is formulated with 30 g of whey isolates and peptides, 3 g of creatine, 6.9 g of branched-chain amino acids, and 5.9 g of glutamine per serving for improved muscle recovery, performance, and strength. It is a low-calorie formula with only 4 g of carbs and not more than 2.5 g of fat per scoop. How To Prepare Add 1 scoop of this protein powder to 6 oz. of water or skim milk and shake well in a shaker until it dissolves completely. When To Drink Take this weight-gain shake between meals or before or after a workout. Pros
Helps build more muscle mass Easy to digest Tested for quality and purity Less fat, carbs, and lactose
Cons
Not suitable for people with lactose intolerance
11. Best High-Protein Formula: Optimum Nutrition (ON) Gold Standard 100% Whey Protein Powder
Optimum Nutrition (ON) Gold Standard 100% Whey Protein Powder is a natural sugar-containing low-calorie, low-carb, low-fat, and high-protein whey supplement for strengthening muscle mass. Its main ingredient is whey protein, which is responsible for building and maintaining muscle strength. It is a blend of whey protein isolates, whey protein concentrate, and whey peptides. It also contains 4 g of glutamine and glutamic acid per serving along with 5 g of naturally occurring branched-chain amino acids – leucine, isoleucine, and valine – in each serving. How To Prepare Mix 1 scoop (32 g) of this protein supplement in 6-8 fl.oz. of water, milk, or other beverage of your choice. When To Drink Drink it 30-60 minutes after a workout or enjoy it as a snack in your balanced high-protein diet regimen. Pros
Available in different flavors Gluten-free Low-calorie supplement
Cons
Contains soy Not suitable for people with lactose intolerance
12. Best For Lactose Intolerance: Naked Pea 100% Premium Protein Isolate
Naked Pea 100% Premium Protein Isolate is a 100 % vegetarian made by extracting pea protein from yellow split peas. It contains 27 g of protein, 5.7 g of branched-chain amino acids, 9 essential amino acids, 2 g of carbs, and 2 g sugar along with 12 kcal of energy per serving to support muscle growth and recovery. It is an excellent protein supplement, especially for vegetarians and people with lactose intolerance. How To Prepare Add 2 scoops of this protein isolate powder to 6-10 oz. of water or any other beverage and mix well for about 30-40 seconds. When To Drink Take this weight-gain shake between meals. Pros
100% vegan Gluten-free Suitable for people with lactose intolerance
Cons
Possible side effects not listed
You may be familiar with store-bought protein powders. But, have you ever wondered if you can make protein shakes with natural ingredients? Find out more in the next section.
What To Look For While Buying Protein Shakes For Women
Ingredients: When you buy packaged food, you always risk consuming more than you intend. Similarly, many protein powders are formulated with additives – preservatives, thickeners, and sweeteners. So, take a thorough look at the ingredients to make sure that you are well aware of what you are putting in your body. Also, according to the needs of your fitness goal, body sensitivity, and lifestyle choices, you may prefer a certain type of protein like whey, casein, soy, hemp, or brown rice.
Purpose: Protein powders are specially made to complement various fitness goals. Some powders are made for weight gain, some for muscle gain, and some for weight loss. While some are kinder to your digestive system and kidneys, others fit into a diabetic diet. So, do your research and pick a product that will suit you the best.
Taste: Fitness, health, and diet all become harder if the taste is not agreeable. Some people add fruits to their protein shakes, while others buy sweetened formulas. However, you can find healthier alternatives that come in different flavors and taste good without any added sugar.
Homemade Protein Shakes For Weight Gain
Homemade protein shakes are made from all-natural sources of protein that are essential to building your muscles. If you do not want to consume commercial protein shakes, you can make your own protein shakes easily at home as a pre- or post-workout drink. Follow these recipes to get better results. The reviews above might have given you a fair idea of what makes a good protein powder for women. However, we have discussed these factors in detail below. Take a look!
Why Trust Stylecraze?
Aditi Naskar has a diploma in health and wellness and loves to write well-researched articles on fitness. Besides physical training, you need the best protein shakes that add bulk to your muscles. After going through multiple user feedback on trusted online platforms and reading the product specifications, she has curated this list. The recommended protein powders have no added sugar, are available in different flavors and are easy to digest. Do protein shakes make you fat? No, protein shakes help you build muscle strength and recover from muscle wear and tear. You need to combine them with proper exercise training. Are weight-gain shakes healthy? Yes, weight-gain shakes are healthy when taken in combination with a regular exercise routine. You also need to eat a balanced diet to gain weight the healthy way. Will protein shakes make me gain weight if I don’t exercise? Yes, there is a possibility that you may put on a few kilos if you do not work out when consuming protein shakes. To maintain a healthy weight and muscle, a combination of both is required. Can I drink protein shakes without working out? Certain proteins such as whey can lead to liver damage if you don’t exercise enough alongside. However, consuming a protein shake on a rest day is absolutely okay as far as you stay active on most days. When should I drink protein shakes? To get the best results, it is recommended that you consume your protein shake 15-60 minutes post-workout. How long does it take for a protein powder to work? It usually takes about 6 weeks for a protein powder to start showing its effect on your body.
