Protein shakes for weight gain

Protein shakes for weight gain: Gaining weight demands consuming more calories than you expect. Protein drinks or smoothies made with bananas, eggs, yoghurt, avocado, and tofu can provide adequate nourishment without creating bloating.

• These beverages provide a concentrated source of nutrients, including protein, carbohydrates, and lipids, as well as vitamins and minerals.
• Taking in too many calories for weight gain might be difficult and monotonous. So, why not consume liquid calories, which are pleasant, satisfying, and flavorful.
•  Although it may take time and be a little challenging, once you have decided to be in shape, everything will seem simple.
• Thousands of people consume protein shakes as part of their diet, but have you ever tried homemade protein shakes for weight gain? Certainly not.

What exactly is a protein shake?

A protein shake is a blended drink that resembles a milkshake and contains significant doses of protein. This is an excellent addition to a diet for both weight gain and loss, depending on how you make it, when you consume it, and how much you consume.
So, in this article, we will discuss homemade protein drinks that can help you gain weight.

How much protein do you require?

• Protein’s Recommended Daily Allowance (RDA) is 0.8 to 1 g per kilogramme of body weight. However, the amount of protein consumed varies according to age, gender, and lifestyle.
• A person who has a sedentary lifestyle, for example, may require less protein than someone who leads an active lifestyle. As a result, it is always preferable to see a doctor to evaluate your body’s ideal protein requirement and then change your diet accordingly.
• You can satisfy your daily protein requirements by eating protein-rich foods such as yoghurt, milk, kefir, chia seeds, hemp seeds, basil seeds, almond butter, tofu, and soy milk.
• People with a high body metabolism frequently struggle to gain muscular mass and weight. In such instances, a well-balanced diet combined with protein drinks might produce visible results and help you gain weight.

Types of protein powders

• Protein from Whey: It is produced as a by-product of the cheese-making process. The liquid (whey) left over after cheese is collected, processed, and dried to produce a powder that helps in muscle growth. Whey protein has a bitter taste and is therefore usually accessible in flavoured forms.
• Casein Protein: Casein is a milk protein that is used to supplement body mass development and muscular building.
• Protein from Brown Rice: Brown rice protein powder has been available for a long time, but it is thought to be inferior to whey protein when it comes to muscle growth. All of the necessary amino acids are found in rice protein. Brown rice protein powder can be consumed for its important nutrient value.
• Soy Protein Powder: To make soy protein powder, soybean flakes are washed in water to remove carbohydrates and fibre. Dehydrated flakes are ground into powder. People prefer it because of its low fat content.
• Hemp Protein: This protein is derived from hemp seeds and is suitable for vegans who do not favour animal-derived protein. Hemp seed protein contains a variety of nutrients and vitamins that help the body and muscles grow properly.
• Protein from eggs: Egg whites are used to make egg protein powder. Although it is high in protein, the absence of high-fat yolks may cause a lack of fullness.
• Pea Protein: People who are allergic to dairy or eggs choose pea protein powder. It is made from yellow split peas, a high-protein legume. Pea protein powder provides a feeling of fullness while also increasing muscular growth and strength.

What body type do you have?

• Endomorphs have the easiest time putting on weight. They store fat relatively quickly but struggle to lose it, and they have the slowest metabolism of the three body types.
• Mesomorphs, like endomorphs, gain weight easily, but their weight is typically in the form of lean muscle. Mesomorphs can also burn fat quickly.
• Ectomorphs have a light frame, tiny bones, and long limbs. Because of their metabolism, ectomorphs have a tough time developing muscle and weight. Ectomorphs have the fastest metabolism of the three body types.

Protein shakes for weight gain

1. Banana Shake with silken tofu

Bananas are the best way to gain weight, but let us drink them instead of eating them this time. Yes, this is one of the high-protein shakes that will undoubtedly help you gain weight.

Tofu is commonly associated with stir-fries or scrambles, but it may also be used in smoothies as a fantastic source of plant protein. Tofu is available in a variety of hardness degrees. Silken tofu, the softest kind, is used in this recipe because it combines beautifully in shakes and smoothies.

Ingredients

• 1 cup silken tofu (260 g)
• 1 cup unsweetened soy milk (240 mL)
• 1 banana, medium
• 2-3 cubes of ice (optional)
• 190 g (one cup) blueberries, either fresh or frozen
• 1 tablespoon (21 grammes) honey

Instructions

• To eliminate extra water, drain the tofu.
• Blend for 30 seconds the tofu, milk, banana, and ice (if using).
• Blend in the blueberries and honey until smooth.

Nutrients

• 493 calories
• 28 grammes of protein
• 13 g of fat
• Carbohydrates: 66 g

2. Whey protein coffee protein smoothie

It combines coffee and chocolate protein powder to help with weight gain. Moreover, the coffee’s caffeine content makes this smoothie a great beverage to have before working out.

Ingredients

• 2/3 cup (160 mL) cold brewed coffee, plus more as needed
• 6–8 cubes of ice
• 1 frozen, medium banana
• 1 tablespoon (7 grammes) cacao powder
• 1 tablespoon (16 grammes) almond spread
• 1 scoop chocolate or mocha whey protein powder, or 1/4 cup (25 grammes)
• 2 tablespoons (30 grammes) the seeds of chia

Instructions

1. In a blender, combine all the ingredients.
2. Blend until smooth, adding more coffee as required to thin out.

Nutrients

• 413 calories
• 33 grammes of protein
• 17 grammes of fat
• Carbohydrates: 32 g

3. Smoothie made with greens and Greek yoghurt

Although weight gain smoothies emphasise calorie intake, they can also incorporate a variety of healthy ingredients. This protein smoothie is loaded with nutrient-dense fruits and vegetables and is made with full-fat Greek yoghurt as the basis.

Ingredients

• 1 medium ripe banana
• 165 grammes (1 cup) pineapple, fresh, canned, or frozen
• 30 grammes of spinach (3 cups)
• 1 cup (245 g) plain full-fat Greek yoghurt
• 6 ounces (180 mL) fruit juice of choice

Instructions

1. In a blender, blend each ingredient until it’s smooth.

Nutrients

• 495 calories
• 28 grammes of protein
• 11 grammes of fat
• Carbohydrates: 71 g

4. Flaxseed chocolate avocado smoothie

Although chocolate and avocado seem like a good match, they complement each other well in this high-nutrient smoothie.
Strong omega-3 fatty acid supplementation from ground flaxseed may help with digestive, musculoskeletal, and heart health.
This smoothie is a great snack in between meals.

Ingredients

• 1 cup whole milk (240 mL)
• 1/2 large avocado, ripe and free of brown spots
• 4 to 6 pitted dates
• 2 1/2 tablespoons (18 grammes) cocoa powder without sugar
• a couple of ice cubes
• 1 tsp. (5 mL) vanilla flavouring
• 1 banana, medium
• a quarter cup (25 g) whey protein powder in chocolate
• 1 tablespoon (7 grammes) flaxseed meal

Instructions

1. Put all the ingredients in a blender and run it on high until everything is smooth.
2. If desired, add more dates to increase the sweetness.

Nutrients

• 671 calories
• 36 grammes of protein
• 27 g of fat
• Carbohydrates: 71 g

5. Green protein smoothie with peas

This vegan smoothie is delicious. Although plant-based protein powders have been criticised in the past for being chalky and flavourless, their taste. This easy green smoothie combines only a few ingredients to produce a healthy breakfast or post-workout snack.

Ingredients

• 1 cup unsweetened coconut milk (240 mL)
• 1 frozen, medium banana
• 1 tablespoon (16 grammes) puffed rice
• 60 grammes (2 cups) new spinach
• 1 tablespoon (25 g) protein from vanilla peas
• A pinch of ice

Instructions

1. In a high-speed blender, combine all the ingredients, beginning with the coconut milk.
2. Blend on high until completely smooth.

Nutrients

• 363 calories
• Protein content: 27 g
• 15 g of fat
• Carbohydrates: 30 g

6. Shake with chocolate peanut butter and Greek yoghurt

What could be tastier than chocolate and peanut butter? This delicious smoothie has high calorie ingredients like peanut butter and honey to stimulate weight gain and uses Greek yoghurt as the major protein source.

Ingredients

• 1 banana, large
• 3/4 cup (180 mL) whole milk
• 3 tablespoons (21 grammes) cocoa powder without sugar
• 170 grammes (1/3 cup) plain, full-fat Greek yoghurt
• 1 tablespoon (21 grammes) honey
• 1 tablespoon (16 grammes) peanut butter

Instructions

1. In a blender, combine all of the ingredients and blend on high until thick and smooth.
2. It is best to add the cocoa powder gradually to avoid caking.

Nutrients

• 587 calories
• 30 grammes of protein
• 23 g of fat
• Carbohydrates: 65 g

7. Smoothie with berries and egg whites

Egg whites are a great way to increase the protein content of smoothies without changing the flavour. Because pasteurisation removes any hazardous bacteria, most packaged egg whites are safe to eat raw. For a quick calorie boost, combine antioxidant-rich berries with orange juice and egg whites in this smoothie.

Ingredients

• 3/4 cup pasteurised egg whites (180 mL)
• a half cup (72 g) Strawberries, fresh or frozen
• a quarter cup (37 g) blueberries, either fresh or frozen
• a quarter cup (37 g) raspberries, fresh or frozen
• 1 small avocado (about 140 g)
• 1/2 cup orange juice (120 mL)

Instructions

1. In a blender, combine all of the ingredients and blend on medium speed until smooth.

Nutrients

• 491 calories
• 26 grammes of protein
• 23 g of fat
• Carbohydrates: 45 g

8. smoothie with strawberries, bananas, and kefir

Kefir is a fermented milk beverage with a yoghurt-like flavour. Beneficial bacteria that are produced during fermentation are abundant in this drink. Furthermore, kefir has approximately 12 grammes of protein per 1 cup (240 mL), making it an excellent addition to a weight gain smoothie.
This simple recipe includes full-fat kefir to slightly increase the calorie content.

Ingredients

• 1 cup (144 g) strawberries, fresh or frozen
• 1 medium ripe banana
• 1 cup (240 mL) Kefir made from whole milk
• a quarter cup (20 g) oats
• A handful of ice cubes (recommended)

Instructions

1. In a blender, combine all of the ingredients and blend until the mixture achieves a pure consistency.

Nutrients

• 403 calories
• 14 grammes of protein
• 11 grammes of fat
• Carbohydrates: 62 g

9. Casein protein smoothie for bedtime

If you want to gain weight, you should not go to bed on an empty stomach. Some people, however, may not want to have a large dinner before going to bed. This tasty night time smoothie contains casein, a slower-digesting milk protein, to keep you fed while you sleep.

Ingredients

• 1 frozen, medium banana
• 1 tablespoon (25 g) (chocolate or peanut butter flavour) casein protein powder
• 2 tablespoons (14 grammes) cocoa powder without sugar
• 2 tablespoons (32 grammes) puffed rice
• 1.5 cups (360 mL) whole milk
• 2-3 cubes of ice

Instructions

1. In a blender, combine all the ingredients and process until smooth.

Nutrients

• 655 calories
• 44 grammes of protein
• 31 grammes of fat
• Carbohydrates: 50 g

Things to Consider Before Consuming Protein Shakes

• Protein smoothies, in moderation, are likely to be safe. Excessive and uncontrolled usage of protein supplements and shakes, on the other hand, may result in food allergies.
• Excess protein can also cause bone abnormalities, kidney malfunction, bloating, vomiting, and coronary or artery difficulties. To avoid serious adverse effects, eat protein shakes in moderation and always consult a doctor before including them in your diet.

Conclusion

To gain weight, you must consume more calories than you burn on a regular basis. Incorporating liquid calories from protein shakes and smoothies is an easy method to increase your calorie consumption. To get you started, the protein smoothies listed above use a range of nutritious ingredients. Don’t be scared to experiment with some of your favourite components to create your own combos.

FAQs

Can protein shakes help you gain weight quickly?

Yes, protein drinks can help you gain weight quickly.

Can I gain weight by drinking three protein shakes per day?

For most people, consuming 1 to 2 protein shakes per day is sufficient to meet their nutritional needs.

How long does it take for protein shakes to help you gain weight?

Protein smoothies can take up to 6 weeks to help you gain weight.