Are you struggling to put on weight? It is harder than it looks. Gaining weight can be just as challenging as losing it. The key for someone trying to gain weight is to consume more calories than they burn regularly.
In the world of fitness and nutrition, protein shakes are frequently linked to muscle building and weight loss. However, they can also be a valuable tool for those looking to gain weight in a healthy and controlled manner. if you're aiming to put on weight and struggling with underweight issues, including protein shakes in your daily routine can make a significant difference.
People consume protein shakes for weight gain, but few have tried homemade recipes. Have you ever tried homemade protein shakes for weight gain? Now it is time to spend in the kitchen and try the amazing recipes of shakes on your own mentioned in this blog.
What is a Protein Shake?
A protein shake is a beverage blended to resemble a milkshake and is high in protein content. It can be a valuable addition to your diet plan for both weight gain and weight loss, depending on how you make it when you consume it, and how much you consume. In this article, we will focus on homemade protein shakes that will help you put on weight.
Can Protein Shakes Help in Weight Gain?
Yes, Homemade protein shakes are beneficial for weight gain as they offer additional protein crucial for muscle synthesis and repair.
Successful weight gain involves maintaining a calorie surplus, where you consume more calories than your body burns.
Integrating protein shakes into a well-balanced weight gain diet plan is essential, ensuring a balance of macronutrients and overall calorie intake.
Engaging in strength training or exercise increases the body's protein requirements, making protein shakes a convenient option to meet these needs. While protein shakes can help in weight gain, it's important to remember that they should be part of the nutrition strategy, as solely relying on them may not lead to healthy weight gain.
Yes, Homemade Protein shakes can help gain weight by providing additional protein essential for muscle synthesis and repair. However, they are not a magic solution on their own. Gaining weight involves a calorie surplus, which means consuming more calories than your body burns.
Protein shakes can be a convenient way to boost protein intake, especially if you struggle to get enough through whole foods. However, it is important to consider overall calorie intake and other macronutrients when drinking protein shakes to ensure healthy weight gain.
In this article, we will focus on homemade protein shakes that will help you put on weight.
Home-made Protein Shakes For Weight Gain:
Adding protein shakes to your daily weight gain diet plan can be both cost-effective and time-consuming. However, there are easy and quick ways to make and drink these shakes, making them a convenient and effective way to gain weight. Let’s see the top 10 protein shakes for weight gain.
1. Chocolate Peanut Butter Delight
Ingredients:
- 1 large banana
- 3/4 cup whole milk
- 3 tbsp unsweetened cocoa powder (add gradually to prevent caking)
- 3/4 cup full-fat plain Greek yogurt
- 1 tbsp honey
- 1 tbsp peanut butter
Combine all the ingredients in a blender. Blend on high speed until the mixture achieves a thick and smooth consistency.
Nutrition:
- Approximately Calories: 580
- Protein: Around 25-30 gms
[ Read: Is Dark Chocolate Good for Weight Loss? ]
2. Banana Protein Shake
The best way to gain weight is to eat bananas, but this time let's drink them instead. Yes, this is a high-protein smoothie that will undoubtedly help in your weight gain.
Ingredients:
- Banana: 2 medium
- Oats: 2-3 tablespoons
- Peanut Butter: 2 tablespoons
- Dates - 2-3 (as per your taste)
- Milk- 1 cup
- Vanilla Extract-½ tsp
- Almonds- 5-7
Add all the ingredients to the blender and grind them all. A delicious banana protein shake is ready to serve.
Nutrition:
- Calories: Approximately 350-400
- Protein: Around 25-30 grams
[ Read: Can Diabetics Eat Banana? ]
3. Berry Blast
You will undoubtedly enjoy this fruit shake if you enjoy berries. For this reason, it's a great addition to the diet and quite simple to make.
Ingredients:
- ½ cup of mixed berries(strawberries, raspberries, blueberries)
- 1scoop whey protein powder
- ½ cup of greek yogurt
- 1 tablespoon honey
- 1 cup of water
- Ice Cubes (Optional)
Combine all the ingredients and blend until it is smooth. Now enjoy your beery blast with high protein.
Nutrition:
- Calories: Approximately 300-350
- Protein: Around 25-30grams
4. Green Protein Powerhouse
Start your day right with the Green Protein Powerhouse, a nutrient-packed blend that combines the goodness of greens and protein for a refreshing kick.
Energize your day and fuel your body with this Green Protein Powerhouse Smoothie – a delicious way to include essential nutrients into your routine.
Ingredients:
- 1 cup spinach leaves
- 1 scoop vanilla or unflavored protein powder
- 1/2 avocado
- 1/2 banana
- 1 cup water or almond milk
- Ice cubes (optional)
Ready to energize your day and fuel your body with this Green Protein Powerhouse Smoothie – a delicious way to include essential nutrients into your routine.
Nutrition:
- Calories: Approximately 300-350
- Protein: Around 20-25 grams
5. Apple Cinnamon Protein Shake
Apple Cinnamon Protein shake, is a delightful blend of wholesome ingredients that not only satisfies your taste buds but also fuels your day with a protein-packed punch.
Ingredients:
- 1 1/2 cups milk
- 2 small sliced apples
- 1/3 cup oats
- 2 tbsp almond butter
- 2 tbsp chia seeds
- 1 date
- 1 tsp vanilla extract
- Cinnamon to taste
- Some ice cubes
Nutrition:
- Calories approximately 415
- Protein around 33gms
6. Dark Chocolate Almond Peanut Butter Protein Shake
Enjoy a flavorful and effective weight-gain recipe with the ideal balance of nutrition and richness. This power-packed recipe not only satisfies your taste buds but also helps in achieving your weight gain goals.
Ingredients:
- 250ml of milk
- 30 gms of dark chocolate
- 2 tables spoons almond butter
- 1 scoop protein powder
Nutrition:
- Approximately 550-600 calories
- around 30-35 gms protein
Enjoy this delightful treat that tastes heavenly and provides the essential calories and protein to support your weight gain goals.
7. Strawberry Avocado:
This shake is high in calories due to the avocado, strawberries, and other ingredients, making it a nutritious morning option.
Ingredients:
- ¼ cup of your preferred milk
- ¾ cup of plain or vanilla yogurt
- 1 whole ripe banana
- 1 ½ cups of luscious frozen strawberries
- ¼ avocado, perfectly ripe
- ¼ teaspoon of pure vanilla extract
- 1 scoop protein powder
8. Green Smoothie with Greek Yogurt
A refreshing shake that not only makes your taste buds happy but also supports your weight gain goals.
Ingredients:
- 1 ripe medium banana
- 1 cup of fresh, canned, or frozen pineapple
- 30 grams spinach
- 1 cup full-fat plain Greek yogurt
- 180 mL fruit juice of your choice
Nutrition:
- Approximately 500-550 calories
- 25-30 gms of protein
9. Nutty Protein Shake
Embark on a delicious journey with the Nutty Protein Shake, a calorie-dense drink designed to support your weight gain goals. This protein-packed blend combines an array of fruits, nuts, and milk for a satisfying and nutritious treat.
Ingredients:
- 1 cup of milk
- 1 ripe banana
- ¼ cup of mixed nuts
- 2 tablespoons of peanut butter
- two scoops of whey protein powder
- 2 teaspoons of honey
- 1 teaspoon of cocoa powder
Nutrition:
- Approximately 550-600 calories
- 30-35 gms of protein
10. Strawberry Mango Protein Bliss
This fresh, healthy protein shake recipe features a delicious strawberry and mango smoothie, enriched with phytonutrients from Greek yogurt and protein powder for added protein.
Ingredients:
- ½ cup chopped strawberries
- ¾ cup chopped mangoes
- 1½ cups yogurt
- 1 scoop unflavored whey or plant protein
Nutrition:
- Approximately 300 calories
- around 25gms of protein
Protein shakes can be a convenient way to boost protein intake, especially if you struggle to get enough through whole foods. However, it is important to consider overall calorie intake and other macronutrients when drinking protein shakes to ensure healthy weight gain.
Conclusion:
Protein shakes offer a convenient and versatile solution for improving daily nutrition, supporting both weight gain and weight loss goals. Made of essential components like protein sources, liquid bases, and optional add-ins, they provide various options such as Chocolate and Green Yogurt Shakes to suit different preferences.
For those seeking weight gain, including homemade protein shakes in a balanced diet can supply the necessary calories and nutrients.
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Also Read the Articles
- Top 10 Best Foods to Increase Metabolism
- Black Coffee Benefits for Weight Loss
- Top 10 Homemade Weight Loss Drinks for Men and Women
- 15 Best Protein-Rich Foods for Weight Loss in India
- Top 5 Amazing Benefits of Alkaline Water
| *** This Article is Written by Swetha Ramala, MSc. in Food, Nutrition & Dietetics. |
