Weight gain smoothies aren’t exactly revolutionary. It is a smoothie packed with plenty of protein hence the name protein shake. They are a quick and easy way to beef up muscles.
While most folks make them with commercial protein powder you can also choose to make an organic one. If you are hoping to join the green wagon you’ve come to the right place. But first, let delve a little deeper on all things protein and protein shakes.
What are protein shakes?
Protein is the body building element that is vital in the formation of your muscles, bones, skin and other tissues. Eating a diet devoid of this nutrient will leave you wasted and emaciated.
Protein shakes are simply a protein-rich drink. While they cannot substitute a meal they sure can augment your daily protein intake. They are particularly popular among athletes and body builders.
Why you ask?
Well, in addition to increasing strength they also quickly repair damaged muscle cells after an intense marathon or workout.
Myths about protein shakes
One of the most widespread myths about this type of nutritional supplement is that it is somewhat unnatural. Well, the proteins that are included in these shakes are just that: proteins. It is something that our body assimilates to perfection to nourish our muscles.
In no shape or form does this smoothie pose any danger to you like the intake of anabolic steroids. That said you also ought to take into account that too much of anything is poisonous. Of course, an excess of proteins can make your body work more than it should.
Another widespread myth is that protein shakes will cause your body to swell and retain fluids. Nothing could be further from the truth. No such thing will happen if you are of good health. You also need not fret over your muscles deflating when you stop taking protein shakes.
How to make homemade weight gain smoothies
Now that we know that protein shakes are not a magic potion and that they only contain proteins (and carbohydrates and fats in some cases), we are prepared to make our homemade protein shakes.
The first thing is to know what foods provide the highest protein content and be clear that the liquid base we use will be skimmed milk, whey or soy milk.
A good ingredient to add to our shakes is egg whites but beware of adding them raw because your body will not assimilate them and you will not be ingesting proteins.
Other key ingredients to include in our homemade protein shake can be (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
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 boast of about 2 grams of protein. This is approximately 3% of the recommended daily amount.
- Two or three bananas
- A little milk
- 2 tablespoons of honey
- A little bit of cinnamon
- 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, responsible for building tissues, such as those of our muscle mass, and regulate body fluids.
- 1 apple
- Natural yoghurt
- 1 tablespoon of pure honey
- 1 handful of peeled and raw almonds
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 with almost is 0.80g in every 100 grams. What’s more strawberry extracts positively activate a protein in the body called “Nrf2”, which is known to increase antioxidants and other protective activities.
This protein shake also works to lower blood lipids and cholesterol, that have been linked to causing cardiovascular problems.
- 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 more easily. An egg white provides 17 calories and 7 grams of protein of high biological value.
- 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 have has unsaturated fats that are of great value when playing sports.
- 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 cutting it, you can also dabble in the following commercial protein powders. 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 raise plasma amino acids. Therefore, whey protein provides the basis for the recovery of muscles after strenuous activity.
Whey protein is extracted during the creation of cheese. This protein has a great biological and nutritional value to you as many scientific studies have shown.
Casein is another milk-based protein. Milk contains 3.5% protein. Of this, 80% is casein and only 20% is whey protein. Casein supplements are available in a wide range of flavours, much the same as whey protein supplements. Studies suggest that combining whey and casein protein shakes significantly improve muscle growth and weight gain when consumed post workout.
3. Creatinine powder
Yes, creatine is one of the most consumed supplements in the world of fitness, and if something is clear at this point is that it works. Creatine supplements are popular in the gym, as they not only help you gain weight but help you produce energy quickly. The best ones to gain weight are those derived from creatine monohydrate. They are also the healthiest and most efficient.
Mix one teaspoon of creatine supplement powder in 250 ml of milk or water (hot or cold) and enjoy your creatine protein shake. The ideal time to have this protein shake is before a workout.