Everything you need to know about protein for mass gain

Nutrition must be tailored to each goal, and protein is a key element in promoting muscle mass gain and muscle repair. We will look together at the importance of protein in mass gain , protein sources, whey and nutritional 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 composed of amino acids, which are the building blocks of all proteins. Essential amino acids, especially BCAAs (branched-chain amino acids), are particularly important for building and repairing muscle tissue.

When you exercise or strength train, your muscles experience small tears. To repair these tears and promote muscle growth, your body needs a sufficient daily intake of protein. Adequate protein intake aids in 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 fast 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
• Grains: quinoa, oats, brown rice, oatmeal
• Plant-based protein powder: pea, hemp, rice

Whey protein: an asset for gaining mass

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

Whey protein typically comes in powder form, making it easy and convenient to consume. 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 distinguished mainly by their processing method and nutrient content. Here are the three main types of whey protein:

Whey protein concentrate (WPC):

Whey protein concentrate is the most commonly available type of whey protein on the nutrition market. It is obtained by filtering whey and retains many of the nutrients found in milk, including protein, carbohydrates, and fat. Whey protein concentrate typically 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 over 90% protein. Whey protein isolate is rapidly absorbed and is often preferred by those looking to increase their protein intake while minimizing their carbohydrate and fat intake. Whey isolate is also suitable for those with lactose sensitivities, although it is always recommended to check the product's ingredients, as some brands may still contain small amounts of lactose.

Hydrolyzed Whey Protein (WPH):

Hydrolyzed whey is the fastest-absorbing type of whey 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 digestive 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 quality and composition depending on the manufacturer. Therefore, it is advisable to read product labels and choose a product with quality protein from a reliable source.

Please note that whey protein is not vegan. For those following a vegan diet, there are plant-based protein powders such as whey protein, hemp protein, rice protein, or even blends of different plant proteins. For those 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 diet.

At OKR we don't offer whey, but we do offer protein-rich bars . A 100g protein meal bar contains 23g of protein and around 350kcal, making it the perfect meal or snack to boost your protein intake while you're gaining weight.

Food supplements in sports nutrition

In addition to natural sources of protein, you can also turn to protein supplements to increase your protein intake and optimize your muscle mass gain. Here are some 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 calorie intake. At OKR, we offer high-protein meal bars and snacks.
• BCAAs: Branched-chain amino acids that are essential for muscle gain. BCAA supplements are used by athletes and fitness enthusiasts to support muscle mass 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, eggs, and legumes. Plant foods, such as quinoa and soy, also contain BCAAs.
• Glutamine: an amino acid that helps with muscle recovery and nitrogen balance,
• Gainer: Also called a "weight gainer," gainer is ideal for increasing daily calorie intake and promoting weight gain, primarily in the form of muscle mass. A gainer is composed of a blend of protein, complex carbohydrates, healthy fats, vitamins, and minerals. Gainer provides a high and balanced calorie intake, helping people who struggle with weight gain consume more calories than they burn. Gainer is often used by people with a fast metabolism, who struggle with weight gain, or who want to increase their muscle mass.

Before taking any dietary 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 Gaining Mass

While protein is essential for building muscle mass, it's important to remember the importance of calories and carbohydrates in your diet. To maximize your muscle mass gain and weight gain, you need to increase your calorie intake and consume more calories per day than your body expends.

Carbohydrates also play an important role in bulking up, providing energy to fuel your workouts and support muscle growth. Include sources of complex carbohydrates in your diet, such as whole grains, vegetables, fruits, legumes, and sweet potatoes. Avoid simple sugars and processed foods, as these can lead to significant and unwanted fat and weight gain.

A diet rich in complex carbohydrates and high in calories is essential for gaining mass, however you must adapt your calorie 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! This allows you to increase your calorie and carbohydrate intake while you gain weight.

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 bodybuilders. For example, a person weighing 80 kg will need to consume between 120 and 200 grams of protein per day.
• Spread your protein intake throughout the day: Try to eat protein at every meal and snack to maintain a consistent 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 carbs and calories: To promote muscle gain, make sure you're getting enough calories and carbs each 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 protein-rich diet, exercise is essential for seeing results while gaining mass. The best sport for gaining mass is bodybuilding. Effective, well-planned training is essential to maximize your mass gain and muscle development. It's important to follow a progressive training program tailored to your goals.

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

• Alternate between isolation and compound exercises: Compound exercises, such as squats, push-ups, and pull-ups, work multiple muscle groups at once and are very effective for building muscle. Isolation strength training exercises isolate a specific muscle group and allow you to target the areas you want to develop more.
• Use weights and gradually increase the load and intensity of your workout: To stimulate muscle mass gain, you need to challenge your muscles by regularly increasing the load and intensity of your workout.
• Don't forget technique: Correct technique and precise exercise execution are essential to avoid injuries and promote effective muscle gain.
• Allow yourself rest days: Let your muscles recover between sessions to promote muscle mass gain and avoid exhaustion.

In summary.

Achieving your muscle mass gain goal requires a proper diet and physical activity. Carbohydrates and protein are essential during your muscle mass gain. By taking these elements into account, you can optimize your muscle growth and see results. You can turn to dietary supplements such as protein powder, gainers, and BCAAs to facilitate your mass gain. 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 cut (weight loss), in order to eliminate the fat stored during the mass gain, while maintaining the muscle mass developed.