Weight gain smoothies aren’t exactly revolutionary. If you don’t already know what they are, it is actually a smoothie packed with plenty of protein hence the name “protein shake”. Now they sound familiar, eh?
Protein shakes are one quick and easy way to beef up muscles. While most folks make them using commercial protein powder, you can actually choose to make an organic one.
It’s easier than you thought, really. If you are hoping to join the green wagon, you’ve come to the right place. But first, let’s delve a little bit more on all things protein and protein shakes.
What Are Protein Shakes?
Putting it simply, protein is the body building element that is vital in the formation of muscles, bones, skin and other tissues. A diet devoid of this nutrient will leave you wasted and emaciated, to say the least.
Protein shakes are simply a protein-rich drink. While they cannot substitute a meal, they sure can augment your daily protein intake. Which is why they are particularly popular among athletes and body builders.
Why, you may ask?
Well, it goes without saying that protein shakes help them build their body in the way they want. It’s not just the increase in strength – protein shakes help them quickly repair their damaged muscle cells, a common occurrence amongst athletes/body builders especially after an intense marathon or workout session.
Myths About Protein Shakes
One of the most widespread myths about this type of nutritional supplement is that it is somewhat unnatural.
Well, that’s not quite true. In fact, the proteins that you find in these shakes are just that: proteins. It is something that our body assimilates to perfection to nourish our muscles, and by no means and in no shape or form do they pose any danger to the body. Unlike the intake of anabolic steroids – those you’d want to stay as far away as you can from.
That said, as with everything else, too much of anything wouldn’t be good for you. You therefore ought to take into account the amount that you consume – an excess of proteins can make your body work more than it should and you don’t want that.
Another widespread myth surrounding protein shakes is that they will cause your body to swell by retaining fluids. Nothing could be further from the truth of it. Rest assured, no such thing will happen if you are of good health.
And while we’re on the topic of myths, know that there is also no need to fret over your muscles deflating when you stop taking protein shakes – that too, is nothing but a myth and myth only.
How To Make Homemade Weight Gain Smoothies
Now that we know that protein shakes are not some magic potions, that they contain only proteins (and carbohydrates and fats in some cases) which are not harmful to the body, we are ready to make our homemade protein shakes.
The first thing is to know what food provide the highest protein content. Also, let’s be clear that the liquid base we will be using are either skimmed milk, whey or soy milk.
One good ingredient to add to our shakes is egg whites. You often see people doing that but beware of adding them raw – your body will not assimilate them. That means, you will not be ingesting proteins.
As you will see from our recipes below, other key ingredients to include in our homemade protein shake include:
- banana,
- fresh cheese,
- skimmed yoghurt,
- nuts,
- cereals,
- strawberries,
- sugar or honey.
Simply add the ingredients you want and mix them with the milk in a blender.
Weight Gain Smoothie Recipes
1. Banana Smoothie
It is no secret that bananas are chock full of minerals and vitamins. What you may not know is that they are also a good source of plant protein. A medium-sized banana boasts about 2 grams of protein. This is approximately 3% of the recommended daily amount.
Ingredients:
- Two or three bananas
- A little milk
- 2 tablespoons of honey
- A little bit of cinnamon
Recipe:
- Peel the bananas and cut them into several pieces.
- Put the bananas, milk, cinnamon, and honey in the blender jar.
- Beat it all well. Ready! Serve in a large glass and drink.
2. Apple Smoothie
The quantity of protein contained in 100grams of an apple is 0.30 g. These proteins are used in our body to generate new proteins and they are responsible for building tissues (such as those of our muscle mass) and regulating our body fluids.
Ingredients:
- 1 apple
- Natural yoghurt
- 1 tablespoon of pure honey
- 1 handful of peeled and raw almonds
- Milk
- Cinnamon
Apple shake recipe
- Wash the apple well, peel it and cut it into pieces.
- Put all the ingredients in the glass of the blender: cut apple, honey, yogurt, almonds, some milk, and cinnamon.
- Blend it all well. Serve and drink.
3. Strawberry Milkshake
Strawberries are rich in protein. We’re talking about almost 0.80g in every 100 grams. What’s more is that strawberry extracts activate a type of protein in the body called “Nrf2” positively, which is known to increase antioxidants and other protective activities.
This protein shake also works to lower blood lipids and cholesterols that are linked to cardiovascular problems.
Ingredients:
- 1 cup of strawberries
- Half a cup of oatmeal
- Natural yoghurt
- 1 little milk
- One quarter a cup of flaxseed
Recipe for a strawberry milkshake
- Wash the strawberries clearly, remove their top and cut them in half.
- Put all the ingredients in the blender jar, including the half cup of oatmeal.
- Beat everything well so that it mixes.
- Serve in a large glass.
4. Egg Whipped
Eggs are an excellent source of protein for athletes after their routine exercise. It digests very easily. An egg white provides 17 calories and 7 grams of high biological-value protein.
Ingredients:
- 3 egg whites
- A little milk
- A handful of oats
- 1 whole banana
Whipped egg shake recipe
- Carefully separate the whites from the yolks.
- Peel the banana and cut it into pieces.
- Put all the ingredients in the blender jar and whisk everything well.
- Ready, serve in glasses.
5. Oatmeal Milkshake
The amount of protein contained in 100grams of oats is 11.72 g. In addition to proteins, oats also have unsaturated fats that are of great value when playing sports.
Ingredients
- 60 gram of oatmeal
- 15 gram of wheat germ
- A little milk
- 1 tablespoon of honey
Oatmeal shake recipes
- Put all the ingredients in the blender jar.
- Add milk and honey to sweeten.
- Blend it all well and finally serve it in a large glass.
Commercial Protein Shakes
If homemade organic protein shakes for weight gain aren’t the one for you, you can also dabble in the following commercial protein powders.
Of course, the best way to enjoy them is by adding them to your smoothie of choice.
1. Whey Protein
Protein whey, also known as whey protein, is one of the most widely-used supplements when the goal is to increase muscle mass, weight gain or hypertrophy. The reason? They are a better source of essential amino acids and raised plasma amino acids. This is why whey protein is widely used as a basis for the recovery of muscles after strenuous activity.
Whey protein is extracted during the creation of cheese. Studies have shown that this protein has great biological and nutritional value so no worries in consuming it.
2. Casein
Casein is another milk-based protein. Out of the 3.5% protein that milk contains, 80% of them is casein and only 20% is whey protein.
Casein supplements are available in a wide range of flavours and they are very much the same as whey protein supplements.
Studies suggest that when you combine whey and casein protein shakes, they improve muscle growth and weight gain significantly especially when consumed post workout.
3. Creatinine Powder
Yes, creatine is one of the most consumed supplements in the world of fitness. If there is anything that is clear at this point, it is that it works.
Creatine supplements are popular in the gym as not only do they help you gain weight significantly, they also assist the body produce energy quickly.
The best ones to consume for weight gain purposes are those derived from creatine monohydrate. They are also the healthiest and most efficient ones.
Mix one teaspoon of creatine supplement powder in 250 ml of milk or water (hot or cold) and enjoy your creatine protein shake. Remember, the ideal time to have this protein shake is before a workout.
