Protein in general adalah asas supplement untuk:

  • membina otot
  • membaiki otot
  • memelihara otot

Untuk weight/muscle gain, anda perlu makan lebih dan training yang intensif. Makanan balanced in terms of carbs, protein & lemak (dalam nisbah lebih kurang 50:35:15) dan lain lain lagi…supplements helps tetapi we have to get the basics right jugak.

  • Whey Protein adalah supplement calorie rendah hanya dengan kandungan protein (whey) dan mungkin 1-2g carbs/lemak. Protein supplement alone will not make you gain weight.
  • Weight Gainer adalah campuran protein (whey, casein, egg dll) dan carbs ringkas (dextrose atau maltodextrin).

Mana yang lebih baik, whey protein or weight gainer?

– Hmmm kalau duit tidak menjadi halangan, weight gainer lebih sesuai kerana mengandungi kedua-duanya.
– Whey protein lebih ekonomi dan carbs (daripada gainer) bole diganti dengan carbs tempatan (roti, nasi) dll.
– Kalau anda kurang rajin makan dan beli makanan THAN weight gainer lebih sesuai kerana ia sudah mengandungi kesemuanya.
– Pun tak menjadi masah untuk menggunakan kedua-duanya. Ambil protein sepanjang masa dan weight gainer time anda nak gain weight (dengan training yang berpatutan)
– Ingat bahawa mengambil weight gainer tanpa training yang sesuai pun tidak akan menaikkan berat badan anda.

Supplement Lain yang sesuai untuk weight gain (jika digabungkan dengan training yang intensif):

  • Glutamine
  • Creatine
  • Others

For more information on gaining weight, check out my fitness book – Fitness 24/7

Kevin Zahri

I am a US certified personal trainer and nutritionist with over 12 years experience. Over the years, I have published over 10 books, written for Men's Health, other fitness and lifestyle magazines, hosted TV shows and appeared on various TV shows, programs and magazines. I am also an avid corporate wellness speaker and web entrepreneur.

More about me here or follow me on Facebook or Twitter.

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  • Ugly Betty

    Can u take Whey Protein as a supplement to lose weight as well?

    Ive been working out regularly & eating healthy foods for 3weeks. Ive read somewhere that if ure working out, u really need to take protein supplement for your muscle development.

    Is this true?

    Many thanx Zahri =)

  • curious n worried

    hye kevin,

    salam puase :)

    i need ur help, or rather ur pendapat or cadangan pasal i punye problem ni. u see, m in my early twenty, height about 164cm, n weigh about 46kg (last i checked lah :D). i went to a seminar before, n got my BMI rated, n i was underweight. i memang naturally kurus, same go for all my sibling (kot haha). i dah try nak naikkan sikit berat i tapi tak menjadi la…it just wont go up. why eh? n then lately i lost my appetite, thus effecting my pemakanan as i have no appetite to eat, even on junkies. i read n heard that maybe this is due to the environment (work, stress etc lalala…) so i cuba un-stress kan mental n fizikal i. i dont do workout as my daily routine already acquires me to ‘exercise’. at some point in my life, i risau i suffered from anorexia, tapi doc said no. before this i tak pernah tak ada selera; i’d eat n munch all the time, n (thank God) my weight stayed around the same number. do i need some penambah selera?

    1 more, how to lose the unwanted fat dekat upper paha? m a kurus girl, with big bottom, which if possible, nak ‘kuruskan’ jugak sikit :D.

    please advice. million thanks in advance.

  • aware

    im one of your seminar attendee. if i remember correctly, u said berat yang seimbang/sesuai bagi seseorang itu adalah jika lihat diri sendiri di cermin, urself nampak elok di mata. izit?

  • for those interested in using creatine, it is better if you read up about it first. http://www.creatinemonohydrate.net has a lot of solid information about dosing, how it works and some side effects information.

    while effective for building muscle, there is also a host of side effects. the current creatine on the market is also not extremely bioavailable and will put a strain on kidney functions due to the high amount being taken. definitely not recommended for under 18s and older people.

    i also dont know much about the weight gainer products but i believe whey protein shakes are sufficient, and will work better when taken soon after training, with some fruit to spike insulin levels. This increases protein bioavailability and also protein production for muscle growth.

  • just to add that the dextrose/maltodextrin in weight gainer also serve to increase insulin levels in the blood. this makes cells take up glucose, amino acids, and also creatine (actually a component found in normal meat too), quickly – the things you need for muscle building. so as mentioned in my comment before this, take some fruit or better, fruit juice or sports drinks with dextrose, together with whey protein. i got all this information from the guide sold on http://www.creatinemonohydrate.net and it has helped my understanding of supplements and muscle building in general, not just creatine use.

    kevin, your blog is nice in that a lot of malaysians see it as something local they can emphatize with but i don’t think you back up your articles or arguments with enough facts. looking forward to some higher quality posts!

  • aware – yes, most importantly adalah that you are happy with your appearance. thanks for attending my seminar.

    chia – thanks for the input. feel free to add on whatever facts you feel are missing. if you want “all” the facts, buy my book ;)

  • ichi

    kevin nk tanya bentuk badan sy dh besar…..tp muscle sy xde….protein mane yg sesuai

  • peterpetreli

    i baru start gym training for 1 week.monday-wednesday,thursday rest,fridat-saturday,sunday rest.masa rehat cukup tak?i takut nanti overtraining…i makan weight gainer juga(dymatize super mega gainer),waktu apa makan tu paling sesuai??

  • LAI LEE NEO

    dear kevin,

    i am 47 years old, 163cm and weighs about 44/45 kgs. i want to put on weight tapi tapi susah betul. tried many2 products but tak jalan, stil kurus. what can i do?

  • ilham

    hi, i just bought whey protein. want to know how many scoop per serve and how many serve per day? i dont understand the sugestion at the contain. my weight is 71kg. Please advise. Thanks

  • ilham

    hi, i just bought whey protein. want to know how many scoop per serve and how many serve per day? i dont understand the sugestion at the contain. my weight is 71kg. I want to tone up.Please advise. Thanks

  • hello ilham,

    you should take 1 scoop (about 20-25g) BEFORE and AFTER your workout. You can also take a scoop in-between your meals.

    You can take whey protein any time (except malam) whether you want to lose, gain or tone up.

  • zalaina

    Hai Kevin,
    Sye ingin tye apa itu diet protein?
    Gf sye ingin amalkan diet protein so bleh x kevin bg cnth dan cre amalannye…thanx

    zalaina

  • @Zalaina – search my blog for diets …… I ada seneraikan a variety of diets

  • feroz ahmad

    just one question.

    what is the best weight gainer that have in Malaysia ?

  • according too bb.com 2008 supplements award,
    1) BSN TrueMass
    2) UN MuscleJuice
    3) CytoSport Cytogainer

  • Fhiz

    Mr Kelvin

    apa akan terjadi kalau saya ambil nitrotech hardcore protein dengan produk asid amino dlm 1 masa?

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  • fizi

    mcm mane nk naik kn berat badan??
    ape yg patot saya minum?
    skrg tggi 181,berat 55..xstabil la..
    penah try weight gain nurtiplus tp xberkesan..
    ada cara lain tak?

    • kilinawa

      makan + angkat berat + rehat= muscle gain

      pegi gym 3 / 4 kali seminggu.
      tidur awal (pkol 10 –> 5 pagi)
      makan 6 kali / setiap 2 / 3 jam. (makan sikit tapi byk kali) (jangan mkan byk sekaligus)

      ketika nak pegi gym:
      makan 2 jam b4 gym, minum byk air sblm gym, 15min sblm mula, minum kopi.

      lepas gym minum whey protein…20min lepas tu makan..

      minum green tea, makan kurma.

      kene sabar dan komitmen mesti tinggi.
      dlm masa 6 bulan dh boleh nampak perubahan.
      teruskan, jangan berhenti. amalkan gaya hidup sihat cmne..

      • fizi

        dlu slalu pg gym tp skrg mase da xde la..
        workout kat umah je tp xnek gak..
        ok2 thx ea kilinawa..

  • BrilExcel

    kelvin,u bagitahu elok minum sebelum dan selepas workput
    saya selalu amalkan sblm tidur dan juga selepas bangun
    sebelum tidur saya akan workout
    adakah ia berkesan juga?

  • training yg sesuai tu macam mana? boleh tlg jelaskan lebih detail? bcoz i’ve already consume the weight gainer n do some exercises/workout. but i didn’t gain much weight.

    • Bonzaimy

      Have u try to calculate ur calories intake. Kalau x tau, cuba check kat internet. Calories calculation is very important.Dari situ u akan tahu berapa calories u should consume in one day. Kalau still x naik gak, cuba weight gainer lain. I also tried many different brands until jumpa yang bebetu sesuai. weigh gainer ni different for different ppl.

  • afdi

    Salam bro kevin, nak tanya apa tu compounded exercise? Cth thruster exercise. Saya cadang nak buat pagi2 after joging dan boleh solat subuh berjemaah. Adakah tu dah mencukupi utk buat muscle dan myself will look masculin? Cthnya broad shoulder, v shape and flat abs. Boleh dpt tak dgn hanya thruster exercise?

  • din

    is it true creatine can cause barren

    • En Mard

      Seriously?