When it involves packing your muscular tissues and constructing them nicely, there are two vital and important issues, that are; to embrace the principles in coaching and getting correct diet. You could turn into one of the best individual within the health club by making certain that you’re doing all the mandatory exercises, however miss on the diet half, which isn’t good in any respect and a easy clarification in layman’s language is – you’re kissing off your dream physique step after step. Since I’ve already been by means of all of this, with all of the expertise and analysis, this text will speak concerning the significance of wholesome meals to assist achieve weight, why you need to deal with diet and the checklist of greatest weight achieve meals.
Something you need to know concerning the two processes of constructing muscular tissues and gaining wholesome weight is that; the coaching half breaks your muscular tissues down whereas the diet half ensures that you simply construct your muscular tissues once more by offering the important nutritional vitamins, vitamins and minerals to maintain you rising. Therefore for higher muscle constructing process you can’t neglect both of the 2 elements.
While many of the inhabitants strives to drop pounds and get toned, hard-gainers and thin guys lookup for tactics to placed on weight although good bulking meals and get in the suitable form. It is essential that earlier than starting a health routine or diet plan, you rigorously look at your physique sort alongside and observe the suitable plans that are greatest suited notably in your physique sort. Once you’re positive about your physique sort and have a dream physique in thoughts, it’s time to work upon the objectives with the suitable diet and exercises. The beneath talked about excessive calorie meals for weight achieve are solely useful when you’ve found out your objectives.
Must Read: List of Best Exercises to Gain Weight
Macro Nutrient Checklist
There are sure meals that show you how to achieve weight, however earlier than that, you need to know the significance of diet in gaining weight. When it involves diet, you can’t simply gulp down pizzas and drink coke and count on your physique to realize wholesome weight. While you could embody cheat meals right here and there, nearly all of your health objectives will rely upon a top quality, protein wealthy, calorie dense meals. This means, between the three macro vitamins: Proteins, Carbohydrates and Fats, you must particularly select meals that wealthy in a number of of them. Don’t fear, we’ve executed the homework and can checklist down some particular weight achieve meals, so that you simply get the suitable thought.
The three macronutrients assist your physique carry out particular capabilities and provide sufficient vitality to carry out actions. Due to this motive, we require them in massive quantities to ensure that our physique to perform correctly, develop and get well. While all three macronutrients are essential, they don’t seem to be to be consumed in equal portions. For instance, every gram of carbohydrates and protein accommodates Four energy, whereas simply 1 gram of fat accommodates 9 energy. See the distinction?
Talking about muscle constructing and gaining weight, whereas all three macro-nutrients are essential, Protein particularly has a higher hand and is the precedence in the case of diet. As mentioned in different articles, once you work out, you create micro tears within the muscle which should be fed to have the ability to get well and develop stronger. This is the place protein comes into play. The greatest weight achieve meals will at all times be wealthy in protein or carbohydrates.
Muscles in our physique are made up of two varieties of filaments, specifically Actin and Myocin. Both of those are proteins and are product of amino acids. For a layman, in the event you’re trying to achieve weight and construct muscular tissues in your physique wants extra Actin and Myosin by combining amino acids within the muscle. Since protein helps you construct muscle and get well nicely from exercises, it’s a very powerful macro-nutrient in the case of muscle constructing.
How Much Protein Do You Really Need?
There is a components that’s sometimes used to find out how a lot protein an individual wants; nonetheless, there are variables that need to be accounted for throughout this course of as nicely. The fundamental protein components is 0.Eight grams of protein per kilogram of physique weight.
To get the correct quantity of protein utilizing this components, you merely divide your present weight in kilos by 2.2 which gives you your weight in kilograms. That quantity is then multiplied by 0.Eight to find out your day by day protein wants. However, in case you are a really lively individual, your day by day protein wants will robotically go a lot greater. If you aren’t lively in any respect, your protein wants will probably be decrease.
In addition to exercise ranges, you must know your fundamental well being situation as nicely to find out the correct quantity of protein that you simply want as a result of sure well being situations imply that you’ll want to get extra protein to regain your well being.
While excessive protein diets could push protein above this 0.Eight gram per kg mark, it won’t go that a lot farther. The common bodybuilder solely will get about 1.5 to 1.7 grams of protein per kilogram of their very own physique weight to get greater. They don’t construct their outstanding our bodies with protein alone, however with good general diet, dedication, and exhausting work. Genetics additionally play a big position of their dimension and the flexibility to construct massive muscular tissues.
Confused? Use our Daily Calorie Calculator to calculate the approximate energy and macro-nutrient amount you want in a day to realize/drop pounds.
How High is Too High?
Most of the excessive protein diets get round 30% of their day by day calorie consumption from protein with carbohydrates and fat making the opposite 70%. Taking protein consumption as much as 35% and reducing fats consumption to round 15% is useful for weight reduction and will help the dieter really feel full for longer than the decrease protein quantity.
However, protein consumption of upper than 35% shouldn’t be advisable as a result of it could result in various severe well being situations together with heart problems, hypertension, kidney illness, and kidney and gall stones. The American Heart Association means that protein consumption is proscribed to no greater than 35% for security and that the majority of the protein comes from very lean meat or plant sources at any time when potential.
What about Carbohydrates and Fats?
While carbohydrates and fat might not be as essential as protein in the case of constructing and repairing muscular tissues, they’re nonetheless of excessive precedence in the case of general macro-nutrient dependency. Fats present 9 energy per gram in comparison with protein and carbs which solely present Four energy per gram. Hence it’s important to steadiness the macro nutrient ratio in a approach that advantages your physique.
The precedence is at all times to get in additional protein, adopted by carbohydrates and fat. Since fat comprise comparatively extra energy, it’s wanted in lesser amount. The greatest thought is to get sufficient protein as precedence, after which fill in gaps within the remaining energy. Carbohydrates just remember to get well nicely from exercises, and at all times really feel energized to carry out day by day capabilities. Hence, meals wealthy in protein and carbohydrates will at all times be classifies as wholesome meals to realize weight.
Sticking to those excessive protein meals ought to assist your muscle manufacturing and offer you sufficient vitality. Just keep in mind that meals excessive in protein imply nothing in the event you don’t use them correctly and observe a sound dietary plan. Maintain a steadiness with the suitable exercise and these wholesome meals to realize weight and get the physique you need.
Vegetarian Weight Gain Foods
Some of the strongest animals like gorillas, horses, and oxen are herbivorous. It’s, due to this fact, essential to determine greatest meals to realize weight in such a approach that there’s at all times an additional surplus of energy. Even if energy have been burned by means of train and coaching, vegetarians can nonetheless get the required vitamins from fruits, seeds, and greens. Here is the vegetarian weight achieve meals checklist for constructing muscle:
If you’ve problem in gaining weight, nuts are one sensible choice for you. 1 ounce of the almonds or the cashew comprise as much as 150 to 170 energy. This type of meals is the combination of many compounds, like: fat, protein, and fiber. They present you the mandatory energy with out affecting to your waistline. Nuts are straightforward to be introduced together with you. They may be served as a snack in the event you want extra vitality in the midst of the day. Excellent excessive calorie meals for weight achieve, nuts ought to at all times be on prime of your diet stack.
2. Protein shake
Protein along with the carbohydrate is the essential compounds in gaining the muscle. You ought to drink a shake which accommodates protein and carbohydrate earlier than you begin exercising. This will assist your exercise to succeed in the efficient purpose. Scientists have carried out many varieties of analysis and say that this mixture has many advantages. For instance, the muscle breakdown will probably be braked, the protein synthesis will probably be jacked up, and the vitality is refilled. In addition, with the help of the shakes, the quantity of blood flows to your muscle far more, the transportation of the creatine will probably be regulated. Moreover, the method of utilizing the carbohydrate after your health can be improved.
Oats too are loaded with energy and most of it coming from coming from carbohydrates. 100grams of cooked oats comprise round 360 energy, 66g carbs and round 15g protein. Oats are one of many excessive calorie meals to realize weight. Oats are only once you add them to your breakfast meal because it gives you a lift for the day. I generally add uncooked oats to my shake with bananas, chocolate syrup and peanut butter and mix them to make a thick and creamy handmade weight gainer shake.
Looking for an ideal snack after your exercises? Then look no additional. Greek yogurt accommodates double protein quantity than plain yogurt. When you’re taking a spoonful of this yogurt, you’ll have your physique generate the required vitality to maintain you going. It’s a greater approach of wrapping up your exercises and bettering your immune system as nicely.
For higher outcomes from this yogurt, keep away from the packed flavored yogurt and go for the one that’s pack with muscle activating amino acid and benefit from the outcomes massive time. You don’t need to drink extra of Greek yogurt as you’ll do with different milk merchandise to get the suitable outcomes. This is the one complete milk product that offers you added benefit in the case of muscle constructing course of.
5. Dark Chocolate
This can be wholesome sufficient so that you can achieve weight. However, it has a whopping 546 energy to be gained per 100 grams served. In return, it has a number of well being advantages for you apart from gaining weight alone. It accommodates highly effective antioxidants, lowers the chance of coronary heart illness and blood strain, and improves the perform of your mind. Go on the market and eat some darkish chocolate bars as they’re one of many meals for bulking up.
Bananas comprise excessive potassium content material that helps prevents situations similar to puffiness and bloating in addition to cramps and soreness. It is without doubt one of the greatest protein wealthy fruits.You could expertise these situations after rigorous exercise classes or physique constructing time. Potassium additionally helps to maintain the physique’s glycogen refilled and promotes the transportation of different vitamins to the muscular tissues. Instead of consuming ripe bananas, go for inexperienced bananas. The greatest time to eat bananas is earlier than going for a exercise.
7. Full-fat cottage cheese
Cottage cheese consists of a large amount of casein, one type of the protein, which make the digesting course of slower. The casein helps the quantity of amino acid in your blood enhance regularly and stays on the appropriate degree longer. This type of meals additionally consists of dwell cultures that are thought-about pretty much as good micro organism to your well being on account of which cottage cheese is without doubt one of the greatest meals to realize muscle mass. This will assist you for absorbing the mandatory vitamins so that you turn into more healthy.
8. Sweet potatoes
You could also be questioning what this meals product is doing on this checklist of vegetarian meals for constructing muscle. Sweet potatoes may be termed as low energy powerhouse carbohydrates that can make sure that your vitality is excessive in the course of the exercise session. They are additionally a wealthy supply of dietary fibers which might be crucial for controlling urge for food, burning fats, and sustaining a wholesome digestive system. It has a excessive potassium content material that performs an essential position in sustaining electrolyte steadiness, nerve perform, and muscle well being. The greatest time to eat candy potatoes is earlier than going for a exercise.
This is the meals which you need to at all times have in your meals as it’s the greatest meals for constructing muscle mass. When you’re feeling that your weight is growing, you need to eat chickpeas as a substitute of rice or grain. A cup of chickpea gives you 45 grams of carbs that are slow-acting in addition to 12 grams of the fiber.
Lentils play an essential position in your exercise. A cup of lentils consists of 18 grams of protein in addition to 40 grams of carbohydrate which make the digesting course of slowly. You should buy this type of meals on the low value and it may be saved for a very long time. You can use lentils as an ingredient in a single dish of your meal. Cook the lentils for about 10 minutes, the combination them together with the brown rice or sprinkle over a salad. You can also eat them alone.
11. Brown rice
With rice being probably the most essential sources of carbohydrates, it’s usually troublesome for folks to compromise its consumption. If you wish to construct your muscular tissues you could contemplate together with rice in your food regimen. Brown rice has advanced carbohydrates that guarantee that there’s a gradual launch of vitality over a protracted time period, which is precisely why they’re one of the best weight achieve meals. During digestion, carbohydrates break down into glucose that gives the utmost vitality required by the cells. It’s advisable that 60% of our energy consumption are offered by means of consuming advanced carbohydrates.
12. Fermented dairy merchandise
Just some folks know that fermented dairy merchandise are a goof product in your exercise. Kefir gives loads of efficient vitamins with a view to construct in addition to form the muscle. One cup of kefir consists of about 150 energy and about 10 billion good micro organism. That is why kefir milk makes your digest course of turn into simpler than any common milk. The wholesome micro organism will function on the peak degree in order to interrupt down and assimilate the energy that are included in your meal.
13. Chia seeds
The chia seeds are often called probably the most nutritious meals. For the indigenous South American, chia seeds present them the vitality in addition to the energy. The merchandise consists of loads of omega-Three together with omega-6 fatty acids, potassium, soluble fiber, along with antioxidants. You can eat chia seeds by making a shake or utilizing them together with the oatmeal.
14. Milk (natural)
Milk consists of many essential parts, like whey, casein and is filled with amino acid glutamine. Compared to the standard milk, the natural milk accommodates far more omega-Three fatty acids. If you’re in search of meals to realize muscle mass, then milk ought to be on prime of your checklist.
Apple is one type of the fruit which is excellent for the muscle energy with the help of polyphenols content material. This merchandise additionally helps you scale back the muscle fatigue and you may follow longer and more durable as nicely. Polyphenols assist for burning the fat very nicely. Apples ought to be added in your on a regular basis food regimen.
Beans comprise a large amount of the protein and price fairly low cost. One cup of navy beans gives an quantity of 13 grams of the fiber.
Hempseed is often equipped as a protein powder. This type of deed is called the nice supply of many parts, like: protein, omega-Three together with omega-6 fatty acids. It is excellent in your well being and likewise an incredible alternative you probably have problem in digesting the whey.
18. Green peas
Green peas are a mandatory merchandise you need to at all times retailer a bag in your fridge. It additionally accommodates a large amount of the fiber, and are wonderful weight achieve meals.
19. Wheat germ
There are three parts which create the wheat grain. They are: bran, germ in addition to the endosperm. The germ consists of a large amount of plant-based protein. Wheat germ can be utilized as an ingredient of the protein increase just like the oatmeal or a shake.
20. Soba noodles
Soba noodles are one type of noodles following the Japanese model. Compared to different wheat-based noodles, this merchandise accommodates a larger quantity of the protein. And you may scale back the time of cooking this noodle.
Quinoa is the entire grains coming from the South American. It consists of loads of amino acids and is a superb supply of proteins and carbohydrates. It is without doubt one of the greatest excessive calorie meals for weight achieve.
22. Dried lentils
Dried lentils don’t value very a lot. This type of lentils is wealthy within the fiber, protein in addition to numerous mandatory minerals.
Avocados are excessive in fats and that is the rationale why most people contemplate them of their weight achieve diets. The fats avocados comprise is monounsaturated fats which helps scale back ldl cholesterol within the physique. In brief, avocados comprise wholesome fat so that you shouldn’t be worrying about including these weight achieve meals to your food regimen.
The seed of the flax flower accommodates loads of parts, similar to: the fiber, fatty acids together with the protein. Scientists imagine that the flaxseed can restrict hypertension, keep away from the pores and skin most cancers and the illness associated to your liver may be decreased. Flaxseed is used as an ingredient in lots of varieties, like: complement tablets, oil or the ground-up powder.
25. Almond butter
Compared to the peanut butter, almond butter features a larger quantity of the protein. On addition, almond butter additionally accommodates B2 nutritional vitamins in addition to E which enhance your immune system. The weight achieve meals checklist is incomplete with out almond butter due to its diet properties.
26. Peanut Butter
To be sincere with you guys, that is one among my favourite wholesome meals for bulking. Peanut butter has round 588 energy per 100 grams of consumption. Peanut butter may be simply consumed alone, or together with complete wheat bread to make it a thick, scrumptious peanut butter sandwich. Since peanut butter is a calorie dense, top quality meals merchandise, it’s protected to qualify it as one of many wholesome meals to realize weight.
27. Wheat Bread
The complete wheat bread is definitely one of many healthiest breads in addition to greatest bulking meals out there available in the market. Per 100 grams, it accommodates 247 energy that show you how to achieve weight in a wholesome approach. You may even unfold it with a peanut butter or cheese if you wish to. The wheat bread may be changed with Oatmeal or Multigrain, however will nonetheless stay a superb weight achieve meals due to its excessive carbohydrates content material.
28. Pea protein
Are you stunned of this merchandise? The pea protein is best in your abdomen than different types of the protein. This product additionally consists of glutamine and amino acids that are nice in your follow.
29. Dried Fruits
Dried fruits are my favourite go to snacks once I’m out. Loaded with energy, they are often helpful for anybody who has a busy schedule and wishes to hold calorie dense meals alongside with a view to fulfill their caloric wants. For instance, one cup of raisins have round 390 energy, and don’t want any preparation. My recommendation? Always carry them in a packet wherever you go, and also you’re good to go!
Non Vegetarian Weight Gain Foods
Because proteins are the muse of bodybuilding, vegetarian sources might not be sufficient to get top quality protein within the amount which is required in your physique to realize weight. This is why a number of the richest sources of proteins embody fish, lean meat, turkey, and pork. While there are first rate vegetarian whey protein and mass gainer dietary supplements that you would be able to contemplate, it’s at all times higher to go together with complete meals first. If you’re in search of the non vegetarian weight achieve meals checklist, right here it’s:
30. Omega Three eggs
For a very long time, eggs had been thought-about because the meals which brought about the artery-clogging issues. But then, the consultants researched that the ldl cholesterol in eggs doesn’t relate to the guts illness. Now, eggs are regarded as wholesome for the human physique and play an essential position in constructing the muscle, and are excessive calorie meals for weight achieve. The eggs yolks comprise the quantity of the ldl cholesterol which helps the steroid hormones. Moreover, ½ gram of the leucine in an egg additionally helps your follow loads on account of which eggs are among the finest muscle constructing meals.
31. Lean beef
For a very long time, lean beef has nonetheless existed within the checklist of the nice meals for gaining muscle. Why do folks imagine it to be good? Here are the explanations. Beef consists of loads of mandatory compounds, similar to: B vitamin, amino acids, together with creatine. Lean beef can be good for the guts well being with the help of the saturated fats. In addition, scientists on the Melbourne University imagine that in the event you eat the purple beef loads, you may scale back the sensation of your nervousness in addition to the stress.
32. Rotisserie hen
Rotisserie hen may be present in many of the supermarkets. This meals consists of the protein which is within the top quality and likewise out there. There are loads of selections, like: one or to breasts, darkish or mild meat. You ought to select which is appropriate for you. Chicken is claimed to be the highest mass gaining meals on account of it’s protein content material.
There are some compounds within the salmon, just like the high-quality protein, the lengthy chain omega-Three fat (EPA, DHA). These sorts of omega-Three are thought-about to be excellent for the guts well being. These parts additionally restrict the flexibility to interrupt down the muscle whereas the amino acids are within the anabolic course of. If fish shouldn’t be your favourite meals, fish oil is one other sensible choice for you. Salmon may be thought-about as one of the best meals to realize muscle mass.
Bison is taken into account as the choice to the lean beef. In Three to five ounce of bison, there are simply 2 or Three grams of fats. In a comparable piece of beef, there are as much as Eight to 9 grams of fats. Bison doesn’t embody the protein a lot per ounce. This type of meals is appropriate for the one who needs to remain lean.
Scallops are one type of the seafood and comprise a large amount of the protein. They are softy in addition to tasty. A 3.5-oz.scallop consists of as much as 15 grams of protein together with ½ gram of fats. This is a very sensible choice which you need to add in your meal with a view to assist for gaining your muscle.
36. Beef ( from grass-fed cattle)
Beef is believed an excellent merchandise for constructing your muscle. Beef accommodates loads of essential compounds, similar to: zinc, iron, ldl cholesterol, B nutritional vitamins. Specially, the quantity of conjugated linoleic acid (LCA) within the beef from grass-fed cattle is larger when in comparison with the conventionally raised cattle. That is why it is a fantastic alternative in your meal.
Beets comprise a excessive degree of betaine which will increase the operation of your liver in addition to the joint. Scientists additionally imagine that beets will help to enhance the energy of your muscle. NO increase can be included in beets and this is ready to get well the vitality.
38. Chicken breasts (boneless and skinless)
Compared to different poultry cuts, hen breasts present a larger quantity of the protein. It is without doubt one of the greatest muscle constructing meals out there available in the market.
Tuna could be very wealthy in premium-quality protein which helps your digest course of simpler. A 5-oz.can of chunk white tuna, one type of the tuna household, consists of about 30 grams of protein. The excessive protein content material of Tuna makes it among the finest meals to realize weight.
Halibut is one type of the white flesh fish and it accommodates the best quantity of the protein amongst its species. A 3-oz.halibut consists of simply 2 grams of fats as nicely. This is one mandatory merchandise in your meal.
41. Pork tenderloin
Though bacon is wealthy within the protein, it accommodates an excessive amount of fatty. So pork tenderloin is a mandatory various. Pork tenderloin is fairly lean and features a excessive degree of the protein. You can discover it simply on the markets and you may eat it by grilling it up.
Anchovies are thought-about as small species which is wealthy within the canned protein. Anchovies are tiny, which can be means they comprise fewer toxins than different species, making it to the checklist of greatest meals to realize weight.
Taking an entire meat of turkey meat ensures you absolutely the protein your muscular tissues must construct. For a very long time, hen meat has been counted as probably the most helpful meat in the case of constructing your muscular tissues, however a special style from turkey makes the entire distinction. It’s extra helpful particularly once you eat turkey that’s un-skinned, this ensures that you simply eradicate all of the pointless physique fat and preserve the energy low as required.If you’re in search of meat that can drive your health and muscular tissues enthusiasm to larger heights, then turkey is the best choice. Apart from being nutritious it has the key it’s good to get right here you’re heading.
Take a special root and say goodbye to the standard dimension of beef you’re taking and alternate it with the deer meat. For each 6-ounce serving, deer accommodates 42 grams of protein which is way significantly better than beef. Deer is an all-star meat with all of the minerals which might be required to spice up testosterone manufacturing. Its additionally one of the best dietary in sourcing of creatine, which helps athletes and bodybuilders to raise heavier weights for improved muscle constructing. Deer has meat that’s mentioned to be probably the most superior dietary that gives extra omega fat in comparison with all different grain-fed beef.
Unlike some other varieties of fish, the sable fish gives you with 26 grams of protein per 6-ounce servings and that gives you with the tremendous omega-Three fat that’s a lot wanted in your muscular tissues to develop. These dietary advantages are eight instances greater than what you’re going to get from consuming tilapia.
Studies have proved that common consumption of sable fish, guarantee your muscular tissues are protected throughout exercises, and you’re extremely protected against the onset of muscular fatigue. This fish additionally tends to cut back stress hormones that intervene with testosterone and muscle breakdown.
46. Protein Bars
Protein Bars are chocolate bars wealthy in protein, carbohydrates and fat. They are the simplest and most handy in the case of getting top quality protein and carbs, making them among the finest bulking meals. Quite a lot of these bars additionally comprise big quantities of fibrous carbs, which can additionally show you how to with digestions. Considering that these bars are excessive in fiber and protein, they’re categorised as wonderful weight achieve meals.
47. Whey Protein Supplements
A whey protein complement will help you in some ways, starting from serving to you get well nicely from exercises to offering you additional energy that can assist you attain your weight achieve objectives sooner. A whey protein complement could comprise between 20-40 grams top quality protein, which is straightforward to digest and provides you instantaneous protein with minimal carbohydrates and fat share. In case you want, right here’s a whole information to utilizing whey protein for weight achieve.
48. Mass Gainers
Categorized as a complement, a mass gainer is a good way to gulp down additional energy in a day with out feeling full. These shakes comprise over 1000+ energy with every serving, and comprise wonderful high quality elements. Though some folks could not have the ability to get the specified outcomes because of the additional energy from sugars and quick performing carbohydrates, these gainers are wonderful in the event you’re trying to placed on weight no matter the fats features. Since there’s quite a lot of mass gainers on the market, I’ve mixed the checklist of prime mass gainers world wide so that you don’t need to do a seperate analysis on every.
As mentioned all through the article, the one secret to gaining wholesome weight is consuming extra energy than you burn. Once you realize this, the one step is to incorporate top quality, nutrient wealthy weight achieve meals in your food regimen.
Second, in the event you’re not presently figuring out or indulged in any bodily exercise, I’d advocate you to do. Physical actions not simply show you how to keep match, but additionally just remember to’re on a path on constructing stronger muscular tissues. The greatest meals to realize weight will assist higher in the event you’re figuring out with the suitable depth and take correct relaxation. Good exercise, proper diet selections and ample sleep. Easy sufficient?
At final, whereas the suitable food regimen with complete high quality meals can actually take you to the following degree, you may additionally want to think about taking dietary supplements with a view to increase the method. For others, consuming top quality meals by means of out the day may not appears a simple activity, possibly due to a busy schedule. This is the place dietary supplements come into play. There are some nice weight achieve dietary supplements out there available in the market that may show you how to accomplish your objectives sooner. Not positive which of them are one of the best? Checkout these articles that can assist you get an thought:
Whey Protein for Weight Gain
Best Mass Gainers Around the World
How to Use Creatine For Weight Gain
Mass Gainer vs Whey Protein: How to Choose?