Whey & Casein Shakes

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Whey or Casein protein’ shakes should be consumed for their convenient and easily ingested, readily absorbable, high biological value protein. They are generally relatively low in calories (approx 100kcal made up with water) and are very useful in developing muscle, lean fat free mass, tone and definition.

HOWEVER

Weight gainers’ can provide you with (on average) around 1000kcal per serving! So in consuming as little as approximately 300-400mls a day, you can consume the same number of calories obtained from 2 average sized meals! Combine this with 4-6 small meals, and depending on your activity levels...weight gain should soon follow.

An approximate way of calculating your calorie requirements is this:

25-35kcal x ‘your weight’ e.g. 80kg male = approx 2000- 2800kcal
(NOTE: This is an approximation)

You can + or - 500kcal depending on your activity levels, or whether you wish to gain or lose weight.

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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