Using Protein Shakes for Weight Gain

For thousands of years, people have understood the importance of protein in gaining weight for athletic performance. 

For example, athletes in Ancient Greece ate a diet that was higher in animal protein than regular citizens. More recently, American competitors at the 1936 Berlin Olympics consumed, on average, 125 grams of butter, three eggs, steak, 1.5 litres of milk and custard for dessert every day.

If you're looking to gain weight - be that for athletic or aesthetic reasons - then protein shakes can certainly play a role in your plans. There are many types of protein shakes now available, with the protein coming from a wide variety of sources (from pea powder to soy to whey and beyond). But whatever they’re made from, they all promise to give you a big hit of protein in a single drink. 

So, should you use protein shakes to gain weight? We spoke to independent nutritionist Patrycja Tobolska to learn more about the role of protein shakes in weight gain. Patrycja is a weight management nutritionist from Cambridge, and founder of the Creative Nutritionist online clinic. 

How do you actually gain weight?

Before looking at the role of protein shakes in piling on the pounds, it's first useful to briefly outline how you gain weight in the first place.

Patrycja explains: “to gain weight, it's recommended to increase daily calorie intake by 300-500 calories.” 

To gain weight effectively, you need to have a clear idea of what your current daily calorie intake is, then develop a plan to increase this. For example, if you currently eat about 2,000 calories per day, you'll need to find a way to increase that by about 20%. 

Is this a good excuse to eat chocolate bars and ice cream all day? Not exactly. Patrycja adds that “focusing on a balanced diet is important”. Just relying on sugary or high fat foods to increase your weight could have negative health consequences. Instead, those extra calories should, ideally, contain all three macronutrients (carbohydrates, fats and, of course, protein) plus a range of micronutrients too.

You won’t gain muscle without exercise

It is essential to understand that consuming protein won't automatically increase your muscle mass. 

Research shows that consuming additional protein without adding resistance training will have no discernible impact on your lean muscle mass or strength. Whether you are consuming protein shakes, chicken breast or chickpeas, your body will only turn that protein into muscle if you “engage in muscle-building activities like strength training or yoga” Patrycja points out. 

If you don't do any form of resistance training, excess protein is likely to be stored by your body as fat. And that's probably not the kind of weight gain you had in mind.

Strategies for gaining weight

Not everyone finds it easy to gain weight. You might find you get full quickly, don't particularly enjoy eating high calorie foods, or just don't have the time to fit those extra meals in.  

Patrycja says that there are “several strategies to help increase daily calorie content. For instance, meals and snacks can be fortified with high-energy foods like adding double cream and full-fat milk to porridge. If someone eats three meals a day, adding snacks between those meals can also provide a calorie boost. Options like protein shakes, milkshakes, and smoothies are great choices for quick and convenient snacks. Additionally, liquid foods are often easier to digest, making them a more appealing alternative for individuals with a poor appetite compared to solid foods”.

When should you be consuming extra protein?

In Western diets, many people get most of their protein in their main evening meal. This is when you have more time to cook, which makes it easier to prepare something rich in amino acids. 

However, Patrycja says that it’s better to try and space that protein out more evenly. 

“Current recommendations emphasise the importance of consuming high-quality protein throughout the day, ideally after key exercise sessions and every three to five hours across multiple meals, tailored to individual needs. Instead of concentrating solely on protein intake during the evening meal, it’s recommended to include protein in every meal and after important workouts.”

Protein shakes can certainly play a role here - giving you a quick and convenient way to space protein more evenly throughout your day.  

What role can protein shakes play in weight gain? 

When combined with resistance training, lots of research has shown that higher protein intake can lead to muscle hypertrophy (that is, growth). It stands to reason that consuming protein shakes can play a role.

“If someone is underweight and looking to gain weight, protein shakes can be a helpful tool” confirms Patrycja. 

However, protein shakes aren't a silver bullet for weight gain. She adds, “it's important to prioritise a healthy diet that includes a variety of foods… The key to a healthy diet is balancing different foods and nutrients”. 

She continues, “I recommend limiting protein shakes to no more than one per day, as replacing too many meals with shakes can lead to missing out on important nutrients. Moderation is key for overall health”.

Put simply, protein shakes can play a part in your weight gain strategy, but you shouldn't rely on them for everything. A balanced diet should include a complete range of micronutrients and macronutrients - overemphasising protein can be counterproductive. 

Take a flexible approach

If you do have a specific weight gain goal in mind, Patrycja advises developing a plan that adapts to your changing needs. 

“I encourage my clients to regularly reflect on their progress to identify what is working and what isn’t. This helps them understand how their current strategies align with both their short- and long-term goals. For instance, if a client decides to incorporate protein shakes into their routine, I recommend that they regularly evaluate this approach - considering the benefits they are experiencing as well as any challenges they may face”. 

If you find that protein shakes are helping you towards your weight gain goals and you're enjoying drinking them, then by all means continue. But if you’re getting bored of them, then there's no need to force it. There are other ways to gain weight.

Your weight gain journey will also develop over time and your protein needs will shift too. Patrycja explains that “once individuals reach their weight goals, the focus shifts to maintenance, which may require adjustments to their strategies and practices to sustain their progress. Consequently, their food options could change again”. 

How much protein do you need to consume to gain weight?

The amount of protein you need to consume to gain weight will really vary depending on a number of factors, including your age, sex, metabolism and, of course, how much exercise you do. If you want an exact plan, it might be worth consulting with a nutritionist who can help you work out the right amount of protein for your specific situation.

That being said, Patrycja says “15 to 25 grams of high-quality protein has been demonstrated to be enough for most people to help build and repair muscle tissue after exercise or a training session” (this is on top of the protein you eat as part of your regular diet).

Protein shakes can be useful here. Because you can very accurately measure out protein using scoops, you can be confident you are getting the exact amount you need. 

You might be tempted to increase your protein intake even higher to get those muscle gains faster. However, there is only so much protein your body can synthesise and turn into muscle in one go. Consuming hundreds of extra grams of protein each day won’t have any benefit. 

Patrycja explains: “The daily protein recommendations [about 1.6g protein per kg bodyweight a day for professional athletes] are the same for both endurance and strength athletes, so eating more protein isn’t necessary, even for those focused on building muscle. Any additional protein intake won't help with muscle growth and will just be used for energy”.

Are there any risks with consuming too much protein?

Many protein shakes contain a very high proportion of protein - and may mean you consume more than the recommended daily intake. So, can you have too much of a good thing?

Patrycja says that at present “the long-term effects of protein shake intake are not well understood. There is limited research on the potential side effects linked with a high intake of protein shakes.”

Perhaps the biggest potential drawback of consuming too much protein in protein shakes is that it simply won’t have the intended effects. 

As explained above, more protein doesn't necessarily equate to more muscle, since there is only so much protein your body can assimilate into your tissues each day. Anything that's not used for muscle growth just gets converted into energy. 

To reiterate, Patrycja says “eating too much protein can increase your overall calorie intake, which may lead to unwanted weight gain”.

When should you consume protein shakes for weight gain?

If you're looking to consume protein to gain muscle mass, you might have heard of the concept of the ‘protein window’. This is the idea that your body is more receptive to using protein for muscle repair and growth in the first hour after a workout.

However, the consensus among experts is that this ‘protein window’ is much wider than previously believed. Patrycja says: “It is now understood that the muscle remains sensitized to exercise up to 24 hours after a workout”.

Put simply, you don't have to consume protein immediately before or after your workouts if you're looking to gain muscle. Of course, there is certainly no harm in consuming protein shakes shortly after training. Many gym goers find that drinking a tasty protein shake after a tough session can feel like a reward for their hard work.

If it works for you, then having a protein shake shortly after a workout is fine. But don't sweat it if you forget. You can always catch up later. 

Pros and cons of using protein shakes for weight gain 

If you are thinking about using protein shakes as part of a weight gain strategy, it can be helpful to weigh up the advantages and disadvantages of this approach.

Advantages of protein shakes for weight gain 

• Accurate measurement: Protein shakes allow you to measure the exact amount of protein you are consuming with each drink. If you have a specific target in mind, using a protein shake means you can be confident you’re hitting your goals.

• Convenient: Making protein shakes is quick and easy. Often, you need nothing more than water, a scoop, and the protein powder. There is no cooking, cleaning, or food prep required.

• Easy to digest: Protein shakes and liquid foods in general can be easier to digest, making them an appealing alternative for people who don't have such a big appetite for solid foods.

• Affordable: Compared to meat, fish, and dairy, protein shakes often work out as a much cheaper way of increasing your protein intake. 

Limitations of protein shakes for weight gain

• Ingredient issues: Not all protein shakes are made the same. Some brands use high quantities of sugar, artificial flavourings or lower quality ingredients.

• Not always nutritionally complete: A nutritionally complete meal contains all three macronutrients and the micronutrients your body needs. Most protein shakes have a high proportion of protein, but may be lacking in other nutrients. 

• Limited variety: Let’s be frank: consuming protein shakes can get boring. While protein shakes are often available in various flavours, they’re just not comparable to the variety of textures, tastes and smells you get with whole foods. 

Shake it till you make it

At Huel, we believe that protein shakes can definitely play a role in weight gain strategies. They’re quick, easy, and give you a big dose of protein in an easy-to-consume drink. 

But they’re only part of the puzzle. We designed our high protein shakes to fit around your day and help you increase protein intake - but they’re not intended as a replacement for a balanced diet. 

We’d always recommend preparing well-balanced meals made with whole foods as your main source of nutrition. But, when you’re short on time, or just don’t feel like cooking up a big meal, our protein shakes can help you fill the gap and ensure you’re hitting your protein goals.