Just as some drink juices to lose weight, some want to gain muscle mass and rely on shakes. This article talks about smoothie recipes for weight gain.
Some people are very thin either for genetic reasons, for any condition or illness. Some people are thin because they simply have very bad eating habits. They don’t need or want to start gaining weight. Also, they don’t focus on increasing muscle mass.
Smoothie recipes for weight gain are an excellent tool to achieve your goal. However, you must also focus on good workout frequency as well as a good rest and recovery. Just like weight loss, some people want to gain weight.
What to Eat to Gain Weight?
If you are a person who wants to gain weight and gain muscle mass, you must change the way you eat. Without a doubt, eating 5 or 6 times a day could help you achieve a calorie surplus. Weight training is important but diet is also vital.
The surplus that otherwise would be a little more complicated to put it in fewer meals. But watch out! If you want to make 2 or 3 meals, it is also worth it. This is healthier and more efficient than spending the whole day eating.
The amount of food does not matter. What matters is that you are reaching your caloric and protein requirements. You must take into account that to achieve this you can rely on foods that have a high energy density.
In addition to that, you must be consuming more calories than those that your body is burning. You tend to think that you are eating a lot when the reality is probably different. The calories you consume are than what your body is spending on your daily physical activities.
Make sure it is between 100-500 extra calories per day for you to achieve your goal. You can achieve precisely by helping yourself with the shakes to gain weight. These calories that you will get through the shakes should provide you with nutritional value.
How to Make Homemade Smoothie Recipes for Weight Gain?
Making a protein shake at home is easy. So much so that just 5 minutes will be enough. For this, you can incorporate foods rich in nutrients and especially protein, which are essential in your diet, such as:
- Eggs
- Complete and coconut milk (other vegetable milk)
- Lactose-free milk for those who have problems with their digestion
- Cocoa powder
- Yogurt
- Greek yogurt
- Nuts: Walnuts, almonds or pistachios
- Peanut
- Peanut butter (if organic much better)
- Banana
- Red fruits: strawberries, raspberries, blackberries, and blueberries
- Oats
- Spinach
- Whey Protein
Those are some of the ingredients that are present in the smoothies to gain weight. You can include them in your diet starting today. Make sure to combine them according to the flavors you like best.
Smoothie Recipes for Weight Gain
For those who are looking to give volume to those arms, legs, buttocks, etc., we have some recipes to prepare smoothies at home. These will help you achieve your goal.
1. Banana, Avocado and Yogurt
For those people who want to increase muscle mass, we leave you with this good shake that will provide 40 grams of protein.
Ingredients
- 1 banana
- 50 grams of oats
- 3 eggs. 1 whole and 2 whites
- Peanut butter
- Ice and cinnamon
- Water
- Optional honey
Put the ingredients one by one in your blender. You should beat until the ingredients combine very well. Also, you can change the consistency of the smoothie with the water. Drink a large glass once a day.
2. Protein Smoothie with Milk and Almonds
A very good option is protein shakes. You can prepare one from home without problems. It is one of the best smoothie recipes for weight gain.
Ingredients
- 1 cup milk
- 5 crushed almonds
- 1 egg white
- 1 touch of honey and cinnamon.
All the ingredients go to the blender and you should always try to mix them well, integrate them. You can add ice to the mix and it’s much more enjoyable.
3. Gain Weight with Banana and Walnuts
Another type of smoothie that we bring you is with many carbos but from the complexes. They release energy throughout the day and they do not cause any type of damage to health.
Ingredients
- 1 cup milk
- 1 ripe banana
- 5 walnuts
- 2 eggs
You can pour all the ingredients into the blender and let them blend together well.
4. Energy Shake to Gain Weight with Oatmeal and Banana
If you want to gain weight and have a lot of energy, then focus on this recipe. Experts say that this is one of the best and effective smoothie recipes for weight gain.
Ingredients
- 1 glass of milk
- 1 banana
- ½ cup rolled oats
- 2 crushed almonds
- 2 crushed pistachios
All ingredients should go into the blender together and allow them to mix properly.
5. Sweet Smoothie to Increase Weight with Strawberries and Yogurt
You can increase the weight with strawberries and yogurt. This is perhaps one of the most unique smoothie recipes for weight gain.
Ingredients
- 1 yogurt
- ½ cup milk
- 5 strawberries
- 5 cookies without filling
- 2 crushed almonds
All ingredients in a blender until well blended and serve in a glass with ice.
6. Vegan Smoothie to Increase Muscle Mass of Red Berries and Soy
You can drink a smoothie made of red berries and soy. This is one of the best smoothie recipes for weight gain. In particular, it helps you increase muscle mass.
Ingredients
- 100ml unsweetened soy milk
- 1 red fruit pulp
- Crushed ice
- 1/2 dose of strawberry-based soy protein supplement.
7. Smoothies with Fruits and Chocolate
If you like chocolate, then you can add it to fruits. This is one of the most effective smoothie recipes for weight gain, especially for women. It is because women love chocolates a lot. So, you can make this shake or smoothie at home easily. Make sure you have the following ingredients.
Ingredients
- 250ml skim milk or vegetable milk
- 2 tablespoons of 100% cocoa powder
- 3 tablespoons of oatmeal
- 2 medium bananas or 10 strawberries
- Optional peanut butter
8. Smoothie with Fruits and Avocado
Avocado is my favorite fruit. It is a rich source of proteins, vitamins, and minerals. Not only does this help you gain weight, but it also gives you a lot of energy. You must drink this smoothie to maintain your homeostatic balance. I consider this one of the most effective and favorite smoothies for weight gain.
Ingredients
- 1 ripe avocado, pitted
- 2 tablespoons of whole milk powder
- ½ bottle of vanilla yogurt
- 1 tablespoon of honey
- ice cubes
9. Smoothie with Apple, Oatmeal, and Papaya
This is also a great smoothie recipe for weight gain. Honestly, it is also my favorite. I recommend this to everyone who wants to gain weight.
Ingredients
- 1/2 apple
- 1 tablespoon of rolled oats
- 1/2 papaya
- 1 banana
- 300 ml of skim milk
Simply cut the apple without removing the skin and removing the seeds. You cut the papaya and remove the skin and seeds. Put everything in the blender and that’s it.
10. Nutritious Smoothie with Cooked Rice and Cinnamon
Again, I must say this is a nice smoothie recipe. People who want smoothie recipes for weight gain must also try this one.
Ingredients
- 1 cup of cooked rice
- ½ cup milk
- 1 kefir
- 1 tablespoon of cocoa powder
- Sweeten with honey and cinnamon
Can You Add Protein Powder To Smoothies?
Here are some smoothie options for weight gain. There are many more that exist because you can combine a host of ingredients like the ones we have left in the list above. Always looking for high energy and nutritional value to help you with your goal.
You can change, remove, or add ingredients to add nutritional value to each smoothie. All you need is a good blender and creativity. If you can buy protein powder, you can add it to all these shakes. It will not change the flavor. But it would not be necessary if you are already fulfilling your protein requirements through your diet.
Why Add Protein Powder To Smoothie Recipes For Weight Gain?
Because you need protein (the macronutrient) to fuel your muscles. And with just your diet you may not be able to bring the amount you need to your body. Although we are always going to recommend giving priority to foods rich in protein. This will cover your protein requirements before thinking about buying a whey protein.
Remember that the protein shake alone will not be enough. You should also carry out a good strength training. This allows you to give that stimulation that your muscles need to grow. So, it is better to add protein powder to smoothie recipes for weight gain. The routine has not been adapted to your needs, level of experience, objectives, etc. It is not individualized.
How to Drink Smoothies to Gain Weight?
We want to reiterate that these shakes that will help you gain weight should not replace your meals. On the contrary, the shakes to gain weight will be a complement to your daily diet. It is ideal if you eat it as a snack mid-morning or mid-afternoon or after training.
In fact, smoothies are a great after work out meal option. If you are a person who has a high energy expenditure, who performs a demanding exercise routine, you can take up to two shakes daily. One in the morning and one in the afternoon.
But if on the contrary, your caloric requirement is not so high with just one per day it is enough to complement your diet. Remember that performing strength training is essential to achieve that muscle gain. Prioritize training over cardiovascular exercises.
Of course, you can do some type of cardiovascular exercise, but it is the focal point of your routine. Because it could take you out of the surplus that you have so much trouble achieving.
Other Health Benefits of Smoothie Recipes for Weight Gain
Clean your body
It is the first great benefit. You will be free of free radicals that do so much damage and that the only thing they generate are diseases. Also, you are going to eliminate everything that is wrong with your body. You will even notice it in your mood.
Regulates cholesterol
Thanks to the presence of chlorophyll that is in most vegetables. Especially green leafy ones. It acts directly on bad cholesterol and reduces it to a minimum. As good increases.
Strengthens the immune system
Thanks to the presence of iron, folic acid and other vitamins present in fruits and vegetables. People’s immune systems will always be high. This way you will forget about many common illnesses and continuous illnesses. Since you will have a kind of shield throughout your body.
Eliminate constipation
Many vegetables contain a large amount of fiber. Some fruits too. It stimulates the digestive system. It will work much better and you will forget about gases, flatulence, liquid retention and you can evacuate regularly. The diuretic effect will be felt practically instantly. Especially when taking fasts.
Improves circulation
By not consuming as much fat and yes greater vitamins. Your arteries will not become clogged and your blood will circulate better throughout the body.
Increased oxygenation in the blood
Due to the presence of iron and also of chlorophyll the brain will work better. It is because the blood that reaches the organs is much cleaner. You will feel more concentrated and the fatigue will take time to appear.
Reduces stomach ailments
Thanks to the fact that the digestive system will work better because of the amount of fiber that will be in the body. Your stomach won’t bother you in a good time. No more cramps or constant pain.
Give energy
Because of the number of vitamins in the vegetables, you will receive an energy injection every time you drink one of these shakes. What will certainly come in handy not only to face the day-to-day? But when you go to the gym you can do your routine without fatigue appearing so fast.
Healthy skin
Due to the work of antioxidants and the elimination of all free radicals, the first one that feels these effects is the skin that will look smoother and brighter.
