natural protein shake

gregglll

hi all
i am a begginer and just wanted to know how to make a natural protein shake without protein powder.

Rusty740

hmmmm, does bulk whey isolate count? It does come from the cheese process, so it is pretty 'natural'.

Greek yogurt? It's pretty high in protein. Your milk will have 8-9 grams protein in a cup anyhow. Plus greek yogurt and you'll be up around 20-25 grams.

I hope this shake doesn't end up have beans in it. yuch.

gregglll

yes it count but i want a shake that contain 50g of protein. do you think that 25g of protein will be enough for a person who want to get 0.25 kg a day?

Rusty740

gregglll wrote: »

yes it count but i want a shake that contain 50g of protein. do you think that 25g of protein will be enough for a person who want to get 0.25 kg a day?

I'm not sure what you mean by "...want to get 0.25 kg a day". You mean you are aiming for 250 g protein per day?

gregglll

no not to get 250 of protein but get 0.25kg of body mass.

gregglll

because by aim is to gain 1kg of body weight a week.

Rusty740

gregglll wrote: »

no not to get 250 of protein but get 0.25kg of body mass.

Oh, not a problem. All you need is about 1g/lb bodyweight of protein, 2 g/lb bodyweight of carbs and the rest fat. Those are a bit rough though. That protein number might be a bit high for you, it depends.

To gain weight the only thing you need is more calories. 0.25 kg/day is a lot though. You'll need an additional 1,925 calories/day above your maintenance. That could be 4,000 calories per day total.

Long story short, you don't need protein to do this, any calories will do. Fat will be the easiest because it has 9 calories per gram when carbs and protein only have 4 calories per gram.

Why would you want to put on weight so fast?

gregglll

ohh thank for these advise. humm i want to gain weight because i am so skinny and i just started to lift. before lifting i was a pole vaulter athlete and now what to change a bit and lift because i am skinny.

Rusty740

Perfect.

Aim for about 0.5 kg per week of bodyweight gain. Since you are lifting (I hope it's a structured good program because that will make all the difference) you'll likely be well-served to get 1 g/lb protein and 2 g/lb carbs like I mentioned above and fat being the rest.

You can expect to gain about 0.1-0.25 kg/week of muscle in your condition (You look kind of youngish and you are a former athlete) which is pretty good. You're going to try to go for about 500 extra calories per day above your maintenance and see how it goes. The longer you lift the slower your gains will be. The maximum is about 2 lbs muscle per month. This is a very high number.

Do you have any way to measure you're progress besides the scale? Photos would be good (once per month or so), the best is probable a tape measure and a body fat scale. Although the body fat scale will not tell you accurately what your body fat is, it will tell you how it's increasing or decreasing and you can use this to guess how much muscle vs fat you are gaining.