How can thin people gain muscle and weight? What's good to drink

Thin people can drink high protein milkshakes, muscle powder, whole milk, soybean milk and nut milk to increase muscle weight. These drinks can provide high-quality protein and calories, and when paired with scientific training, can promote muscle synthesis.

1. High protein milkshake

High protein milkshakes are mainly made from whey protein or plant protein, and each serving can provide a large amount of high-quality protein. Drinking it within 30 minutes after exercise can help repair muscle fibers, and pairing it with bananas or oats can increase carbohydrate intake. Lactose intolerant individuals can choose hydrolyzed whey protein or pea protein formula to avoid gastrointestinal discomfort.

2. Muscle building powder

Muscle building powder usually contains components such as protein, carbohydrates, and creatine, and has a high calorie density. People with low body weight can supplement between meals, and choosing low sugar formula products is healthier. The first use should start with half a serving, observe the body's tolerance, and gradually increase.

3. Whole Milk

Whole milk is rich in casein and natural milk fat, and drinking it before bedtime can continuously provide amino acids. Each 250 milliliters contains 8 grams of protein and 150 calories, and can be added with honey or peanut butter to increase energy density. Lactose intolerant individuals are advised to choose zero lactose milk or yogurt as a substitute.

4. soybean milk

soybean milk contains soy protein isolate and phytoestrogen, which is suitable for vegetarian people with muscle enhancement. Self made soybean milk can be added with black sesame or walnut to increase the content of fatty acid, and commercial products should choose sugar free formula. Individuals with thyroid dysfunction need to control their daily intake.

5. Nut milk

Almond milk or cashew milk is rich in unsaturated fatty acids and can be used as a low lactose substitute. Paired with whey protein powder can improve protein utilization, and drinking it after exercise can help reduce muscle breakdown. People who are allergic to nuts should avoid such drinks.

It is recommended to reach a daily fluid intake of 40 milliliters of body weight in kilograms during muscle building, and to replenish electrolytes promptly after exercise. In addition to drinking high nutrient density drinks, it is necessary to ensure sufficient intake of staple food and lean meat for three meals, and to conduct resistance training every week. Weight gain should be controlled at 1-2 kilograms per month, as excessive growth may lead to fat accumulation. Lack of sleep can affect the secretion of growth hormone, it is recommended to maintain a regular schedule. If there is persistent indigestion or weight loss, it is recommended to consult a nutritionist to adjust the diet plan.