Smoothies with homemade protein can be a highly nourishing and successful strategy to gain weight.
You have complete control over the ingredients when you make your own smoothies, which can also help you increase calories.
Here are some delectable alternatives you can try. If you have a lactose allergy, you can combine each with 2 cups (470 mL) of soy milk or dairy milk. Compared to other milk replacements, both have more nutrients and calories.
Blend 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut butter or another nut butter to make a chocolate banana nuts shake.
Blend 1 cup (237 mL) of fresh or frozen mixed berries, 1 cup (237 mL) of high protein, whole milk Greek yogurt, and 1 scoop of vanilla protein powder to make a smoothie. Since decades, people have used dairy milk to increase weight or build muscle (1 reliable source). In addition to being a healthy source of calcium and other vitamins and minerals, it offers a balanced balance of proteins, carbohydrates, and fats (2 trusted sources). Milk is a fantastic source of casein and whey proteins if you're wanting to gain muscle mass. According to a 2018 assessment of the literature, drinking cow's milk while weightlifting can help you gain muscle (3). Furthermore, research has shown that milk, or the combination of whey and casein protein, can promote greater bulk gain than other protein sources (4). If you're trying to lose weight, try consuming 1 cup of whole milk (237 mL) as a snack, with a meal, or before and after exercise. Rice is a practical, inexpensive food source that can be included in a diet for weight gain. 204 calories, 44 grams of carbs, and hardly any fat are included in just 1 cup (158 g) of cooked white rice (5 trusted sources). Additionally, rice has a large amount of calories per serving, so you can get a lot of calories and carbs from a single dish. This encourages you to eat more, especially if you don't feel particularly hungry or are easily satisfied. You can mix 2-minute packs of microwaveable rice with other protein sources if you're pressed for time. Another common technique is to make a big pot of rice, portion it out into servings, and then mix it with various proteins and fats for a meal. Nuts and nut butter can help with a diet that aims to make you gain weight. A mere 1/4 cup, or 32 g, of uncooked almonds has 170 calories, 6 g of protein, and 15 g of fat (6 trusted sources). Just two handfuls of nuts daily with a meal or as a snack can quickly add hundreds of calories due to their high calorie content. Smoothies, yogurt, and crackers are just a few examples of foods that may be quickly transformed into high-calorie snacks by adding nut butter. Try this smoothie with only three ingredients—peanut butter, bananas, and whole milk—for a quick pick-me-up. Replace the nuts with another nut that is well-tolerated and safe if you are allergic to peanuts or other nuts.
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