Can plant-based protein powders pack the punch for building muscle and adding mass? Separating hype
In Short, the answer is yes, but what I am about to say is about weight gain and not fat gain.
Gaining weight comes from having good muscle mass, on the contrary, the belief lies that only fat and obese have more weight.
It is true that fat and obese have more weight but a lean person can gain weight by increasing muscle mass. So to remove all this confusion let us go through the post thoroughly.
As we have seen in recent years, the popularity of vegan protein powders has skyrocketed, and with good reason. These plant-based alternatives offer many benefits, from supporting muscle recovery to aiding weight loss. However, a common misconception persists that vegan protein powders are not suitable for weight gain. In this post, I will delve into the world of vegan protein powder, focusing specifically on almond and flaxseed-based options, to explore whether they can indeed be a valuable tool for those seeking to gain weight. Let’s separate the facts from the fiction!
Understanding Vegan Protein Powders:
Before we dive into the specifics of almond and flaxseed protein powder, let’s establish some foundational knowledge. Vegan protein powders are derived from plant sources, such as legumes, grains, nuts, and seeds, rather than animal-based products like whey or casein. These powders are known for their high protein content, which is essential for muscle repair, growth, and overall health.
The Power Duo: Almond and Flaxseed Protein Powder:
Almond and flaxseed protein powder is a combination that offers an array of nutrients and health benefits. Let’s explore some key reasons why it can be an excellent choice for weight gain:
High Protein Content: Almond and flaxseed protein powder are rich in protein, which is essential for building and repairing muscles. Protein is also known for its role in boosting metabolism and increasing feelings of fullness, both of which can contribute to weight gain.
Healthy Fats: Flaxseeds and almonds are excellent sources of healthy fats, including omega-3 fatty acids. These fats are vital for maintaining overall well-being, promoting heart health, and providing energy. While fats are calorie-dense, they are crucial for healthy weight gain when consumed in moderation.
Fiber-Rich: Flaxseeds, in particular, are high in dietary fibre. Fibre aids digestion, regulates blood sugar levels, and promotes satiety. By keeping you feeling full and satisfied, it can prevent excessive snacking and aid in reaching calorie surplus, essential for weight gain.
Essential Vitamins and Minerals: Almond and flaxseed protein powder is packed with essential vitamins and minerals like vitamin E, magnesium, calcium, and iron. These nutrients are crucial for supporting overall health and ensuring proper bodily functions during the weight gain process.
Proving the Effectiveness:
To provide concrete evidence of almond and flaxseed protein powder’s effectiveness for weight gain, let’s consider some scientific studies:
A study published in the “Journal of the International Society of Sports Nutrition” found that consuming a vegan protein blend (including almond and flaxseed) significantly increased lean body mass and muscle thickness in resistance-trained individuals. This suggests that vegan protein powders can support muscle growth, which is crucial for weight gain.
Another study published in the “American Journal of Clinical Nutrition” concluded that a high-protein diet can lead to greater weight loss and improved body composition. Almond and flaxseed protein powder can contribute to a positive weight gain journey by providing ample protein.
Incorporating Vegan Protein Powder into Your Routine:
To optimize weight gain, and I mean positive weight gain through muscle mass and not by increasing body fat, it’s crucial to incorporate almond and flaxseed protein powder strategically into your diet. Here are a few tips:
Post-Workout Recovery: Consume almond and flaxseed protein powder after workouts to aid in muscle repair and growth. Blend it with fruits,
Steps to gain weight Naturally by gaining muscle mass.
For easy representation, I have laid out a plan.
Steps to gain weight by increasing muscle mass.
Now let us see how Almonds and Flaxseed help us to achieve our goals.
Almonds are a nutrient-dense food that can be a valuable addition to a weight-gain diet. They are rich in healthy fats, fibre, protein, and various vitamins and minerals. While there might not be specific studies focused solely on almond consumption for weight gain, I can provide some insights into their potential benefits in a weight gain context based on their nutritional profile:
Protein Content: Almonds contain a moderate amount of protein. Protein is essential for muscle repair, growth, and overall weight gain. Including almonds in your diet can contribute to meeting your daily protein needs.
Fibre Content: Almonds are high in dietary fibre. Fibre adds bulk to the diet, promotes feelings of fullness, and aids in healthy digestion. It can help regulate appetite and prevent excessive snacking, supporting weight gain in a controlled manner.
It’s important to note that weight gain is a complex process influenced by various factors such as overall calorie intake, macronutrient balance, exercise, and individual metabolism. Almonds can be a nutritious component of a balanced diet for weight gain, but they should be consumed in appropriate portions.
Flaxseeds too are a nutrient-rich food that may have some potential benefits for weight gain. Here are some points to consider:
Fibre Content: Flaxseeds are rich in dietary fibre, particularly soluble fibre. Fibre adds bulk to the diet, promotes feelings of fullness, and aids in healthy digestion. This can help regulate appetite and prevent overeating, which can be important for weight management.
Healthy Fats: Flaxseeds are a good source of alpha-linolenic acid (ALA), an omega-3 fatty acid. While fats are calorie-dense, consuming healthy fats in moderation can be beneficial for overall health.
Protein Content: Flaxseeds also contain some protein, although the amount is relatively moderate compared to other protein sources. Protein is crucial for muscle repair, growth, and weight gain. While flaxseeds can contribute to protein intake, they may not be a primary protein source for weight gain purposes.
It’s important to note that individual responses to flaxseeds and weight gain can vary. Factors such as overall calorie intake, macronutrient balance, exercise, and individual metabolism also play significant roles in weight management. Flaxseeds can be a nutritious addition to a well-rounded diet, but they should be consumed in moderation.
Conclusion:
Hence we can see that Plant Protein powders, specifically if they are made of Almond and Flaxseed, along with exercise and a positive plan do help in gaining weight by increasing muscle mass.
Now, here are Few Facts before I finish:
These are the same lines from my book “Great Health Comes from Exercise & Nutrition”
a) Everyone is an individual, so what suits me, may or may not suit the next person.
b) If a person has a medical condition, a doctor’s advice and prescribed medication will only help.
c) While buying any protein powder from the market read the labels carefully, and Watch out for various codes, and words like Anti-caking agent, and INS 551( Also known as Silicon dioxide), All these are Laboratory made chemicals, and although approved by regulatory bodies think twice, will you consume a spoon of Silicon dioxide? And Silicon dioxide is just one product, there are numerous others like BHA ( Butylated hydroxyanisole ), BHT ( Butylated hydroxytoluene ) and the list of lab-made chemicals goes on and on with various codes, that we generally ignore.
Hence read the labels especially the ingredients list of the product before buying.
If you are interested in buying chemical-free Natural vegan Protein powder, Health drinks for kids or our delicious but chemical-free Energy bars and Protein bars shop @ Sheer MADness.
One can also buy our Products From Flipkart, Jio Mart or ONDC in India.
d) Exercise is the key to fitness, we should always keep in mind that exercise and nutrition are two sides of the same coin and always go hand in hand. So only nutrition will not help you attain any goals till it is not supplemented with Exercise.
e) Excess of anything is wrong, it can be the best nutrient-filled superfood, but one should consume only recommended quantities.
f) Regarding health, fitness, and nutrition, remember that Rome was not built in a day. Your discipline and consistency is the key.
g) It’s not only Exercise and protein that builds muscles, there are numerous other factors like a healthy gut, numerous macro and micronutrients, your body type and DNA, the amount of rest the body gets, the lifestyle an individual lives, and on and on it goes. Out of all these, exercise and nutrition are within our control, and one should focus on these two primary aspects.
h) For More benefits related to Vegan Protein Powder, I will request you to read the Post: Muscle Growth to Health, Plant Protein Powders are the future.
i) To clear any doubt related to the topic of “Protein” I would request you to read my post “Protein, Everything you should be aware of.”
j) And the most important part: Nothing is better than a balanced meal.
Article by Chef Ashutosh Awasthi.
Disclaimer: Our products are a source of HEALTHY NUTRIENTS and COMPLETELY FREE OF ANY ADDED CHEMICALS.
We do not claim to cure any medical condition.
The information provided is informational, and we do not claim to diagnose or treat a person with any specific medical condition.
