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Protein shakes contribute to quick and easy weight gain, particularly after workouts. They effectively boost muscle mass, leading to healthy and secure weight gain. Additionally, protein shakes are calorie-rich and provide a healthy, convenient source of calories, as opposed to high-calorie foods that are typically unhealthy and filled with harmful ingredients.
Protein shakes are easily prepared with high-protein ingredients like milk, nuts, and fruit. However, they should be consumed mindfully and in healthy amounts. According to a 2022 article published on the Mayo Clinic’s official website, excessive protein intake over time can cause hyperlipidemia, heart disease, and kidney damage.
Therefore, the recommended daily protein intake should constitute 10-35% of total calorie intake. For example, on a 2,000 calories diet, this translates to 200-700 calories, equivalent to 50-175 grams.
This protein shake contains a substantial amount of protein, up to 30 grams, and 587 calories. It is made with simple ingredients: one large banana, ¾ cup of whole milk, ¾ cup of full-fat Greek yoghurt, three tablespoons of unsweetened cocoa powder, a tablespoon of honey, and a tablespoon of peanut butter.
Mix the ingredients in a high speed blender until the mixture is thick and smooth. Make sure to add cocoa powder gradually to prevent lumps.
This beverage contains 26 grams of protein and approximately 490 calories. It is made with ¾ cup of pasteurised egg whites, ½ cup of fresh or frozen strawberries, ½ cup of orange juice, 1/4 cup of fresh or frozen raspberries, and a small avocado. Blend thoroughly in a medium speed blender until a homogeneous, ready-to-drink mixture forms.
It is worth noting that egg whites are an excellent high-protein addition to the drink, typically without altering its flavour.
typically made of fruit and beneficial ingredients. They can be high in calories, up to a thousand calories per cup, effectively promoting weight gain. Key ingredients in these beverages may include coconut milk, whole milk, avocados, walnut butter, chia seeds, cream cheese, and dates.
This recipe is about 1000 calories! It includes one cup of coconut milk, one diced banana, half a cup of frozen strawberries or raspberries, a tablespoon of peanut or walnut butter, a tablespoon of cocoa powder (or 2-3 tablespoons for a richer chocolate flavour), a small handful of spinach and two dates. Mix all ingredients for 30 seconds until well combined, then serve.
This smoothie is rich in healthy fats and nutritious vitamins, making it ideal for vegetarians since it is dairy-free. It can be easily prepared by blending two cups of unsweetened almond milk, two tablespoons of maple syrup (a healthier sugar alternative), half an avocado, one frozen banana, two tablespoons of cocoa, and half a teaspoon of vanilla.
Fresh juice stimulates appetite and provides high levels of fibre, natural sugar, and essential vitamins crucial for healthy weight gain, especially varieties prepared with avocados, bananas, mango, and pineapples.
A recent study published in early 2024 in JAMA Pediatrics, a journal focused on paediatric medicine, revealed that consuming one or more cups of 100% natural fruit juice daily, without added sugar, resulted in weight gain in both children and adults participating in the study.
Avocado juice is known for its abundance of healthy fats, vitamins, minerals, and calories. It is easily prepared by blending one peeled and cubed avocado with the juice of half a lemon, and 3-4 tablespoons of honey.
Mango and pineapple are abundant in vitamins, especially vitamins A and C, along with minerals and antioxidants that support weight gain and muscle building. This juice can be prepared by blending one cup of mango, one cup of pineapple, one cup of ice cubes, and four tablespoons of honey.
Milkshakes, made primarily with milk, are considered among the best beverages for their richness in protein, calcium, and calories. Having milkshakes with breakfast is recommended for healthy and quick weight gain. Furthermore, various milk options, such as full-fat regular milk, coconut, almond, and soy milk, can be used to prepare nutritious and delicious milkshakes.
Chocolate milkshakes are not just tasty treats for children, they are also beneficial for adults looking to gain weight easily and quickly. They contain more calories than regular milk. For instance, one cup of full-fat chocolate milk contains 208 calories or more, depending on its cocoa powder content, whereas a cup of whole milk has only 149 calories.
To prepare this recipe, melt three bars of dark chocolate and blend them thoroughly with a cup of chocolate milk or regular milk. Optionally, add a tablespoon of protein powder to enhance nutrition.
The strawberry milkshake recipe has approximately 365 calories and 19 grams of protein. It can be prepared easily by blending a cup of whole milk, ½ cup of chopped strawberries, ¼ cup of powdered milk, a tablespoon of sugar, and ¼ teaspoon of vanilla.
There is no one-size-fits-all answer to this question, as the digestion and absorption times of drinks vary based on their type and ingredients. However, protein-rich weight gain drinks can be consumed at any time of day, leaving a 3-hour gap between them.
There are certain times that are more optimal than others to maximise results efficiently. It is particularly beneficial to consume these drinks approximately 30 minutes before bedtime as it aids in preserving and enhancing muscle mass during sleep. Another recommended time is after 15-60 minutes of intensive workouts to enhance muscle building and recovery. It is noteworthy that many nutritionists find little distinction between drinking high-protein drinks before or shortly after workouts.
Important note: remember that achieving ideal weight and good health stems from a healthy lifestyle that incorporates nutritious eating and drinking habits, exercising, sufficient sleep, and avoiding smoking.
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