Micronutrient Sources: Keeping Yourself Healthy And Fueling The Body
Speaking of kale and spirulina, you should try and get a specific nutrient-dense vegetable or other source into your smoothies to gain weight fast.
These kinds of deep greens and other plant foods are a great choice to sneak some nutrients into your smoothie. These are an important part of any diet and when youre gaining weight its important to pair them with your calorie intake wherever possible.
The last thing you want is empty calories that dont come with nutrients. Thats a rapid route to overlooking the important health functions of your diet healthy weight gain is based on these weight gain foods.
Kale, spinach, and spirulina are three of the easiest choices and should be on-hand if youre thinking of picking up a weight gain smoothie habit but youre free to experiment!
Protein Source For Smoothie Recipes
High protein smoothie recipes are key. This is the ingredient that builds muscle mass and ensures your metabolic wellbeing as well as workout performance while youre gaining weight .
Protein powder is the most common and effective way to make a high protein smoothie.
Whether youre using whey protein powder, or a plant based protein powder alternative, the result is still the same: a weight gain smoothie that focuses on quality as well as just supporting calorie numbers.
Protein powders are convenient for their blending and variety of flavors. Focus on vanilla and chocolate protein powders initially, since these provide a blending base for a wide range of flavors from orange juice to whole milk to almond milk. Getting this right prevents unpleasant taste-clashes.
You can use some other ingredients to support better protein intake. Mixed nuts are a good topping for a smoothie, while soaked chia seeds can be used as another protein source .
Zero-fat greek yogurt is also a great choice for its high protein content.
Homemade Protein Smoothies For Weight Gain: Green Machine
A delicious way to add some nutrient-rich greens to your smoothie. Contains 341 calories and 24 grams of protein.
Ingredients:
½ cup Greek yogurt
½ cup whole milk
¼ teaspoon ground cinnamon
Pinch ground nutmeg
1 tablespoon maple syrup
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Mixed Fruit Weight Gainer Shake
Another amazingly delicious weight gain smoothie, the mixed gainer shake is going to make you full right after you drink it, since it is loaded with protein, carbohydrates, healthy fats and essential vitamins and minerals. Instead of sticking to the same fruits, you can try experimenting with different fruits every time to ensure you do not get bored of it.
Ingredients:
This mouthwatering weight gain smoothie is perfect for hot weathers, and is going to give you benefits for your skin and hair as well.
Naturally Sweetened & Flavored
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.
Thats why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
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Oats Weight Gainer Shake
A carbohydrates rich protein shake, drinking just 2 glasses of this a day will give you a good amount of carbs for your daily intake. If you are looking to bulk up and get big fast, look no further than this high-calorie oat smoothie!
Ingredients:
Since this high calorie shake is rich in fiber, expect health benefits in terms of digestive health, heart health, and diabetes.
How Do You Make Great Smoothies For Weight Gain
A great weight-gain smoothie covers everything from your calorie needs to great taste , as well as providing the right balance of carbs and protein.
The idea is that it should not only be a nutritionally complete approach to extra weight-gain, but also a convenient and palatable choice. You want to enjoy the weight-gain process as much as possible, even though that can be a real challenge sometimes.
Lets go step-by-step through the things that a weight gain smoothie needs to bring to the table.
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High Calorie Smoothie Recipes For Weight Gain
Smoothies are a great option to add extra calories to your diet. Not only are they quick and easy to make, but theyre also a delicious way to get the nutrients your body needs.
However, not just any smoothie will do when it comes to weight gain.
To ensure youre getting the most bang for your calorie buck, its important to choose ingredients that are high in calories, healthy fats, and proteins.
Keep reading for 15 delicious high-calorie smoothie recipes.
How Often Should One Take Protein Shakes
It all depends on your weight goals. If your goal is to lose weight, which is not the case here, you should replace meals with protein shakes. If your goal is to gain weight, protein shakes should be in addition to your regular meals. This helps increase your daily calorie intake as you are taking in the calories you normally take plus the calories from the protein shake. This helps make the weight gain journey easier. Remember, for one to gain weight, they need to take in more calories than their bodies burn. It is also important to check the amount of protein you take in as too much protein intake might come with complications, as highlighted earlier. Apart from accompanying protein shakes with meals, you can take them as snacks, which will also work as an advantage to your weight gain goal.
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Hot Summer Days Smoothie Recipes For Weight Gain
The next smoothie on our list is perfect for those hot summer days when you need something cool and refreshing. Its packed with fruits and veggies, making it the perfect meal replacement or snack.
Ingredients:
½ cup frozen mango chunks
½ cup frozen pineapple chunks
¼ cup spinach
¾ cup coconut water or almond milk
Instructions: Blend all ingredients in a blender until smooth. Enjoy immediately!
How Often Should You Drink Protein Shakes
How often you drink protein shakes depends on your goals. If you want to gain weight, you can have a protein-filled shake every time you do resistance training to help build muscle. For weight loss, you can reduce your calorie intake and ensure that you are still getting enough protein by maybe drinking two shakes a day.
But remember, the important thing is that the protein shake is not a protein replacement. You still need to get your requirements from other sources, too.
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How Much Protein Should You Put In Your Muscle Gain Shake
How much protein do you need in your post-workout smoothie? Try for between 0.14 and 0.23 grams of protein per pound of body weight. If you are looking to gain muscle mass, then lean toward the higher end of the spectrum. For example, a 170-pound person can add as much as 39.1 grams of protein to their post-workout smoothie.
What happens if you add even more protein to your smoothie? Will you get even greater muscle gains? Nope. Your body can only process so much protein. Any excess that you consume will be passed through your urine. Thats not a very good use of your high protein smoothie. Also, eating especially high amounts of protein could result in kidney stones. Yikes!
One last thing to consider iscarbs! No matter what the latest diet craze says, carbs are not the enemy. In fact, you need them to refuel your glycogen after your workout. When adding carbs to your post-workout smoothie for muscle gain, look for complex carbs. Many vegetables and certain fruits can be excellent sources for low-glycemic index carbs.
Ready to try some tasty muscle protein shakes? Here are some of the best protein shake recipes for muscle gain.
The Incredible Bulk Vegan Shake
If youre looking for a plant-based shake, you can simply substitute the whey protein used in most of the shakes on this page for a vegan protein powder, though there are a few with other ingredients youll also need to switch out. Or you can just enjoy one of these two vegan shake recipes created by the good people from Starks Fitness . The recipes feature Starks Fitnesss own vegan protein powder, but any plant-based vanilla protein will work.
Blend these ingredients for a fruity and refreshing shake that tastes a little like a Twister ice lolly. Sold!
- 200ml coconut milk
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Why Focus Particularly On Protein
While there are three macro-nutrients required by our body to function, protein is no doubt the most important, especially when it comes to building muscles. Some of the reasons have been mentioned above.
Since muscles are made up of protein, it is important that you consume enough protein to gain healthy weight, in form of quality muscles. If you focus more on carbohydrates and fats, youre ultimately going to gain just unhealthy extra fat.
While trying to put on healthy weight, aim for 0.7-1 grams of protein per pound of body weight, or twice your body weight in kilograms.
There are multiple ways to include protein in your weight gain diet, out of which eating protein rich foods is the best thing you can do to gain weight safely. Some high quality protein rich foods include Chicken Breast, Whole Eggs, Salmon, Tuna, Dairy Products and Nuts.
Make sure you consume most of your diet in form of whole foods and only use supplements to fill in the gaps. If youre someone with a good appetite and have access to quality meals throughout the day, it is best to take all most of your protein from whole foods.
The next step is to supplement your diet with a whey protein powder to gain weight.
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Why Weight Gain Smoothies
If you dont consume enough calories your body wont be able to function properly because it will lack vital nutrients. Without them, youll likely feel tired during the day and start getting sick more often since your immune system will become weaker. On top of that, you may experience dry skin, hair loss, and teeth problems. These are some of the most common symptoms of being underweight. Note that you can experience more serious health problems if you dont reach a healthy weight status, including:
- Increased risk of surgical complications
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Can You Gain Weight On Smoothies
If you are wondering whether weight gain from smoothie consumption is possible, it certainly is. However, its important that you increase your overall calories for the day in order to gain weight.A smoothie alone wont magically make you gain weight unless you consume more calories than you burn. However, smoothies are easy to consume, and often pack a lot of calories, making it easier for you to get your calories.
What To Avoid Adding To Your Smoothie
Generally, you dont want to put water or ice cubes in a high-calorie smoothie because water has zero calories, so it will not help you gain weight and will only occupy volume.
Instead of water, you can add milk, yogurt, or juice to your smoothie because these liquids are higher in calories.
Regarding ice cubes, you can replace them in your smoothie by putting frozen juice in the ice-cube tray or by adding frozen fruits. Alternatively, you can use frozen milk or some half-and-half.
As a good example of how to make a high-calorie smoothie, here is 25-year-old Laura Leth blending her daily weight gain drink:
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Why Smoothies And Shakes Are Great For Adding Extra Pounds
Because smoothies are such an easy way to consume calories, theyre perfect for packing more into your day.Lets face it its far easier to drink several of those high calorie shakes over the course of a day than to fit in the equivalent amount of whole foods – especially if youre on the go a lot.
You can potentially consume thousands of calories just by drinking smoothies, and best of all, downing them takes a lot less time than cooking and chewing the same foods!Smoothies are a particularly good option if you dont have a great appetite as they can be easier to tolerate than whole foods.The trick is to make sure that your smoothies are full of healthier types of foods, rather than sugary ingredients.
How To Store Extra Smoothie
The most obvious option to store your leftover smoothie is in the refrigerator. If you do this, you should finish it the same day. You will need to either re-blend with more liquid or stir in extra milk because the oats will expand and thicken your smoothie.
Another option for storage of your leftover 1000 calorie smoothie is the freezer. Although it will take longer to thaw, the smoothie should stay good for about a month. You could also make leftover smoothie into high calorie freezer pops as a cool treat for later.
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Chocolate Strawberry And Peanut Butter Smoothie
This is yet another high-calorie protein smoothie. It is very sweet, as you can already tell from the name.
Ingredients:
- 1 cup of full-fat plain Greek yogurt
- 2 teaspoons of protein powder
- ¼ cup of strawberries
- ½ cup plain, unsweetened nonfat Greek yogurt
- 1 cup of unsweetened almond milk
- 1 cup of baby spinach
- ¼ teaspoon of vanilla extract
- 1 tablespoon of almond butter
High Calorie Smoothies: Calorie Dense Liquids For Healthy Weight Gain
High calorie, weight gain smoothies are a way that you can add more calories to your diet without adding more meals.
The liquid calories help you gain weight without too much fullness, which is perfect if youve struggled to eat enough to build muscle.
There are also a wide range of calorie dense healthy ingredients, which means that you can experiment. The versatile nature of smoothie recipes means you can tailor them to your specific tastes: a green smoothie and a chocolate peanut butter smoothie have very little in common on the taste buds.
The range of healthy nutrients that can go into smoothie recipes also include the base liquid. You can use soy milk, almond milk, full fat whole milk, orange juice and other fruit juices, or coconut milk .
This gives you even more control and all you need to do is match healthy ingredients to your base liquid of choice.
You can make a thicker smoothie with more calories, use a chocolate flavor high calorie shake as a decadent treat, or tailor your high protein smoothie to a plant based diet. As long as its high calorie, you can really make these weight gain smoothie recipes your own.
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Peanut Butter Banana Chocolate Smoothie
Ingredients:
- 1 cup of whole milk
- 2 tablespoons of peanut butter
- 1 scoop of chocolate protein powder
- 1/2 scoop chocolate ice cream
Directions:
To make a peanut butter banana chocolate smoothie, combine all ingredients in a blender and blend until smooth.
If you find the smoothie is too thick, you can add additional milk until desired consistency is reached.
Enjoy!
- 1 cup of whole milk
- 1/4 cup of heavy cream
- 1/2 cup of strawberry ice cream
- 1/2 cup of frozen strawberries
- 1 scoop of vanilla protein powder
Directions:
To make the strawberry cheesecake smoothie, combine all ingredients in a blender and blend until smooth.
If you find the smoothie is too thick, you can add additional milk until desired consistency is reached.
Enjoy!
- 1 cup of whole milk
- 1/2 cup of spinach
- 1 scoop of vanilla protein powder
- 1 tbsp flax seed oil
Directions:
To make the green smoothie, combine all ingredients in a blender and blend until smooth.
If you find the smoothie is too thick, you can add additional milk until desired consistency is reached.
Enjoy!
What About Carbohydrates And Fats
While gaining healthy weight, carbohydrates and fats are also important macro nutrients that you should keep in check.
Along with the right amount of protein, only focus on eating foods rich in complex carbohydrates and healthy fats. Include foods like Whole Wheat Bread, Dried Fruits, Peanut Butter and Oats which are nutrient as well as high in calories.
TIP: Dried Fruits are a great way to add calories to your diet. Make sure to include them in your diet for extra quality calories.
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Healthy Fats: Almond Milk Coconut Milk Nut Butter And More
Fats are great for weight gain smoothie recipes because theyre very high calorie, while still offering some excellent health benefits.
What we mean by healthy fats is hard to be 100% clear with, because some fats are much better than others.
Saturated fat isnt bad for you by itself, but unsaturated fats are typically the main focus. These usually offer a creamy texture, and theyre often mild enough to be amazing for the flavor and texture.
The best high quality fats for your weight gain smoothie include:
- Cashew butter, almond butter, peanut butter, sunflower seed butter, and others
- Dark chocolate and cocoa powder
- Shredded coconut
- Heavy coconut milk
- Mixed nuts or pumpkin seeds
- Chia seeds, again
- Coconut milk the thick kind
These are a few of the best healthy fats, but you can experiment for yourself. Remember that you dont want all the ingredients to be fats, and only some will pair with each other.
While peanut butter, frozen banana, and dark chocolate go well , they wont work as well with avocado or shredded coconut.
These are just some ideas and you will get the best results if you really lean into the experimentation process!