Protein alone is not enough for those who cannot gain weight | Powdered starch syrup (maltodextrin) is the fastest solution [For those who want to gain weight]

Hello! I'm Torimune, and I've been doing home workouts for 8 years.

“I want to get out of this skinny physique!”
I'm sure many of you started by drinking protein shakes with that thought in mind.

However, as someone who used to be skinny, let me tell you one thing.

If you can't gain weight, drinking protein alone won't help you gain it easily.

Actually, what you need to gain weight is not just "protein," but increasing calories with carbohydrates.

・You drink protein every day but don't gain weight
・You get full quickly even when you try to eat more
・You are starting to give up, thinking "maybe I just have a body type that can't gain weight"

I think there are really many people who have these worries.

I myself believed that just drinking protein would change my body when I first started working out. Like, if I took in protein, I would build muscle and get a bigger build.

But even though I drank it every single day without fail, my weight barely changed. I even felt hopeless, wondering, "Is protein even worth it?"

However, re-learning about nutrition made the cause clear. That is
"calorie deficit".

And what solved this problem all at once was
powdered starch syrup (maltodextrin).

In this article, I will explain based on my actual experience:

・Why you can't gain weight with protein alone
・Why carbohydrates are important
・Specific ways to increase calories without strain using powdered starch syrup

I will explain this in an easy-to-understand way.

You can definitely solve the "inability to gain weight" problem with the right knowledge and actions.

Commonalities of people who cannot gain weight | The cause is calorie deficit, not body type

“I can't gain weight because it's my body type, so it can't be helped.”

I'm sure many of you think this way. Actually, I thought so too for a long time. From birth until I turned 30, I was always skinny.

But based on my own experience of gaining 13kg since I started working out, most of the causes of not being able to gain weight are "calorie deficit." It is not your body type.

There are several common traits among people who cannot gain weight.

First, there is the case where the amount of food consumed is absolutely insufficient. Even if you think you are eating a lot, it is common to find that you are not eating nearly enough when you actually calculate the calories.

Next, there is the case where one gets full quickly. Perhaps due to a small stomach, a feeling of fullness arrives shortly after starting to eat, making it impossible to meet the necessary calorie intake through meals alone.

And the most common case is when "calories burned > calories consumed.".

If you are moving around a lot at work or have a high metabolism, you will use more calories than you consume. When that happens, no matter how much you eat, your weight will not increase.

The principle of gaining weight is simple.

"Calories consumed > calories burned," that is all.

Blaming your constitution leads to a dead end in thinking, so it is important to first adopt the perspective that "I am not getting enough calories."

Why protein doesn't help you gain weight | Protein is low in calories

I often hear people say, "I'm drinking protein, but I can't gain weight."

Protein is "powdered protein."
While it is certainly necessary for building muscle, it is actually surprisingly low in terms of calories..

It becomes clear when you compare the numbers.

• 1 serving of protein (30g) → approx. 110–120 kcal

• 1 bowl of white rice (150g) → approx. 252 kcal

Protein has less than half the calories of a bowl of white rice.

What is needed to gain weight is not "protein" but "calories."

And it is the role of carbohydrates, not protein, to efficiently increase calories.

In other words, even if you keep drinking only protein, you won't gain weight if you aren't getting enough calories.
In fact, you might just end up feeling full and unable to eat more rice.

Protein is necessary as "material for muscle," but it is not "something for gaining weight."

Just knowing this difference makes it clear what you need to do.

The solution for those who cannot gain weight | What is powdered candy (maltodextrin)?

So, how can you increase your calories?

The answer is a "drinkable carbohydrate," powdered candy (maltodextrin).

In a nutshell, powdered candy is "carbohydrates in powder form."

If protein is "protein powder," then powdered candy is "carbohydrate powder."

It is a powdered supplement made by hydrolyzing starch, consisting of almost 100% carbohydrates.

Its main features are as follows.

• Almost 100% carbohydrates (protein and fat are almost zero)

• About one-tenth the sweetness of sugar, so you won't get tired of drinking it

• A collection of glucose molecules, so unlike sugar which contains a lot of fructose, it quickly becomes energy

• Easily dissolves in water, and doesn't clump easily when mixed with protein

• Digests and absorbs quickly, and is gentle on the stomach

• Inexpensive (costs only a few dozen yen per serving)

About 228 kcal with two included scoops (approx. 60g). You can consume calories equivalent to a bowl of white rice as a drink.

Calories that would be difficult to eat as solid food can be easily consumed as a liquid.

This is the most revolutionary point of powdered candy.

Effects and benefits of powdered candy | The best reason for weight gain and bulking up

When I actually used it, I found that powdered candy had more benefits than I expected.

1. Calories increase without having to increase food intake

This is its greatest strength. You don't have to force yourself to stuff in solid food. Since you can add calories to a single drink, there is almost no burden on your stomach.

② Excellent compatibility with protein

Just mix them together in a shaker. There is no need to drink them separately, and the taste of the protein hardly changes.

③ Gentle on the stomach

It is easy to digest, so it won't cause stomach heaviness even if you drink it first thing in the morning or before and after exercise. Even on mornings when you have no appetite, you can keep this up.

④ Great cost performance

About 4,000 yen for 5kg. When converted to a per-serving basis, it is truly cheap. If you are working on long-term weight gain, cost is a factor that cannot be ignored, so this is a big deal.

How to actually drink it | This alone will change your weight gain pace

[Basic way to drink]

• Protein: 30-40g

• Powdered starch syrup: 30-60g (start with a smaller amount at first)

• Water: 200-250ml

Just put everything in a shaker and shake it up.

[When to drink]

• Before and after training (ideal for energy replenishment and recovery)

• As a breakfast substitute (you can get calories even if you have no appetite)

• As a snack (add calories between meals)

I make it a habit to have a "drinkable breakfast" by mixing protein and powdered starch syrup every morning.

Since I started this, the way my weight increases has clearly changed. My stomach feels better than when I was forcing myself to eat solid food, and above all, I can keep doing it.

If you are unsure about the amount, please start with 30g of powdered starch syrup.
That alone will increase your daily calorie intake by about 110kcal.

If you continue this every day, you will add about 3,300 kcal in one month. This is an increase of about 0.5 kg in body weight.

Because you are adding protein and powdered starch syrup, a small shaker will have less empty space for shaking, so it will not mix well.

The shaker I use is the perfect size. It has enough empty space, so I can shake it thoroughly without it clumping.

Please also refer to this article for recommended protein shakers.

Recommended product | This is the powdered starch syrup I actually use

Honestly, there is no major difference in quality between brands of powdered starch syrup. However, for consistency, "solubility" and "cost-effectiveness" are important.

What I have been taking for over 5 years is GronG Maltodextrin.

The reasons I chose it are simple:

• Best cost-effectiveness when buying 5kg in bulk

• Dissolves easily in water and does not clump when mixed with protein

• Contains no unnecessary sweeteners, so it goes well with flavored protein

These are the three points.

This is what I have actually been drinking for over 5 years.

If you want to try it out first, you can start with the smaller 2kg size. However, the 5kg size is definitely a better value if you plan to continue for a long time.

Caution | People with a standard body type or larger should be careful not to take too much

Powdered starch syrup is high in calories, so taking too much will speed up your weight gain.

While that is in a sense perfect for those aiming to gain weight or bulk up, please be careful if you are of a standard body type rather than a thin one.

It is recommended to start with a small amount and adjust while watching how your weight increases.

As a guideline, a pace of gaining about 0.5kg in 1 to 2 weeks is an appropriate range.

If you are gaining more than that, reduce the amount; if it is not changing, increase it slightly. You will be fine if you keep this in mind.

Summary | People who can't gain weight are calorie deficient. Solve it with powdered starch syrup, not protein.

To summarize it again, it comes down to this.

• The reason you can't gain weight is not your 'constitution' but a 'calorie deficit'.

• Protein is great for supplementing protein, but it's low in calories, so it's insufficient for gaining weight.

• To increase calories efficiently, you need to supplement carbohydrates.

• The best solution for that is 'powdered starch syrup (maltodextrin)'.

I want to tell my past self, who kept drinking only protein and wondering 'why can't I gain weight?', this fact right now.

Knowing this or not makes a huge difference in the speed at which your body changes.

Just mix powdered starch syrup into your usual protein. That alone will skyrocket your calories and your weight will start to move.

If you are worried about being thin, please try one bag first.

Thank you for reading to the end this time as well!

✳️ For those who are wondering 'what should I buy' for home training

'I don't know what to buy in the end'
'If I'm going to buy something, I want to choose something that will last a long time'

If that's you, start with this article ↓

🏆 For those who want to know the equipment that was truly worth buying

Based on my 8 years of home training experience, I introduce the strength training equipment that was truly worth buying in a ranking format, from the perspective of 'What would I choose if I were starting home training from scratch now?'.

📚 For those who want to search for a wide range of home training supplies

I have compiled a wide range of recommended items for home training, such as dumbbells, benches, pull-up stands, training supplies, protein, and powdered starch syrup.

Based on my own usage experience, I introduce things that I think 'I would choose this if I were me now'.

🏋️ For those who are serious about changing their body with home training

I have summarized what I learned while changing my body through years of home training, despite being skinny, as a 'complete guide for beginners to avoid taking the long way around'.

From choosing equipment to training, diet, and the mindset for consistency.
This is the definitive edition of home training, which can be called the culmination of my muscle training life.

If you 'don't want to take the long way around anymore' or 'want to seriously change your body with just home training', please take a look at this as well.

*This article contains Amazon Associate links. As an Amazon Associate, Torimune earns income from qualifying purchases. The products introduced are those I have actually used myself or those I feel I can truly recommend after many years of home training🙏