如何用蛋白质摇晃地重量

无论您是在尝试肌肉还是从疾病中恢复，摇晃都是获得额外卡路里和蛋白质的便捷方式。使用蛋白质奶昔to gain weight fast is healthy if you choose shakes containing high-quality ingredients from whole foods.

Gaining weight can be just as challenging as losing weight. People who have naturally thin frames or fast metabolisms may find it particularly difficult. The basic strategy for gaining weight is to increase your calorie intake above your calorie expenditure. A caloric surplus means your body has extra energy and raw materials that it can use to build muscle and support other physiological functions.

然而，如果你不小心，卡路里盈余也会导致脂肪增益。为防止这一点，您必须逐渐增加您的热量摄入，选择合适的食物并从事正确的锻炼计划。通常，每天增加250至500卡路里是一个开始的好地方。几周后，评估您的结果，并查看您是否需要进一步提高卡路里摄入量。

在三种常态营养素中 - 蛋白质，碳水化合物和脂肪 - 蛋白质对瘦肌肉质量的形式增加重量是最重要的。你的身体使用了蛋白质中的氨基酸维持和构建新的肌肉组织。蛋白质也支持免疫系统andhealingafter illness or injury.

So, how muchprotein powder你需要？这取决于几个因素，包括你的体重，性别和活动水平。膳食参考摄入（DRI）决定适合普通人口国家医学院的食品和营养委员会每天为每天46克蛋白质，每天为男性为56克。

DRI基于每千克体重的平均蛋白质。例如，每天150人需要54克蛋白质。然而，一个重量超过的人比DRI需要更多的蛋白质。例如，195磅重的人每天需要约70克蛋白质。

阅读更多：22种美味的蛋白质粉末配方（那不是摇晃）

DRIS不仅作为静态数而呈现，而是作为卡路里的百分比。这被称为可接受的Macronourient分配范围（AMDR），并考虑到不同重量，年龄和活动水平的男性和女性具有不同的卡路里需求，因此不同的蛋白质要求。蛋白质的AMDR为每次卡路里的10％至30％。如果您的卡路里需求为每天2,800，那么您需要获得70〜210克蛋白质，因为1克蛋白质有4卡路里，根据美国农业部（USDA）。

The percentage of your diet that protein should comprise depends mainly on your activity level. If you're not exercising, you don't need as much protein as someone who is active. The more intense your activity, the more stress you place on your muscles. Your protein needs increase as your body's recovery demands increase.

According to an article published in June 2017 in the国际体育营养学会国际运动营养协会(ISSN), healthy individuals who engage in regular strength-training activity should aim for 1.4 to 2 grams of protein per kilogram of body weight each day. That means a 150-pound person would need between 95 and 136 grams of protein, and a 195-pound person would need 124 to 177 grams.

Grabbing a protein shake off the shelf at your local supermarket may not be the best choice. Most commercial protein shakes to gain weight fast aren't that healthy for you. They may contain a lot of protein and calories, but they are often highly processed. The protein may not be of the best quality, and many of the calories likely come from sugar.

For example, one commercial bottled protein shake provides 20 grams of sugar per serving from white sugar, dextrose and maltodextrin. That's almost as much sugar as a candy bar, perUSDA数据。麦芽糊精是一种高处理的，迅速消化的碳水化合物，据发表的研究审查称，可以刺激血糖，胰岛素和血脂水平Critical Reviews in Food Science and Nutritionin September 2016.

Protein powder for weight gain, used in both store-bought and homemade shakes, also poses a potential health risk. Many protein powders are also highly processed and contain sugar, artificial colors and flavors, and substances such as maltodextrin that can have deleterious effects on health. These shakes and protein powders may make grand claims about benefits for health and muscle gain, but, according to哈佛医学院，这些索赔通常误导和错误。

此外，频繁消耗时，一些奶昔甚至可能有毒。2018年，清洁标签项目测试了134个商业蛋白质补充剂，发现许多产品含有污染物，包括铅，砷，镉和BPA，这可能对身体器官具有毒性作用。

阅读更多：选择蛋白质粉末和我们的5个顶级镐时需要考虑的事情

这并不是说所有商业蛋白质粉末和饮料都不糟糕，但是，健康的蛋白质粉末肯定是少数民族。如果您打算选择预先制造的粉末和饮料，请寻找非常低的品种，或者不含添加糖。

Also, look on the ingredients label forwhole food ingredients。For example, one healthy commercial option provides 20 grams of protein from organic peas, quinoa, beans and seeds. It also contains raw and organic fruits and vegetables and other nutritious ingredients like raw cacao, spirulina, wheatgrass and probiotics.

每种蛋白质粉末提供120卡路里。您可以通过将粉末与营养丰富的整个食品成分（如牛奶，酸奶，螺母和坚果Butters，鳄梨，罐头椰奶和香蕉）混合来容易地增加卡路里和蛋白质计数。例如，摇动含有一个有机蛋白质粉末的勺子，8盎司whole milk那2tablespoons of花生酱and one mediumbananaprovides 675 calories and 38 grams of protein.

You can also skip the expensive commercial powders. Combine 6 ounces of plain, whole-milkGreek yogurt，6盎司的全牛奶，一半avocado那2tablespoons peanut butter and one medium banana for a delicious shake providing 758 calories and 32 grams of high-quality whole-food protein.