- What to eat to gain weight?
- How to prepare a homemade protein shake?
- 12 Juicing recipes For BodyBuilding
- 1- Homemade smoothie to gain weight with banana, avocado and yogurt
- 2- Protein shake to gain muscle mass with milk and almonds
- 3- High-carb shake to gain weight with banana and walnuts
- 4- Energy shake to gain weight with oats and banana
- 5- Sweet smoothie to gain weight with strawberries and yogurt
- 6- Peanut butter weight gain shake
- 7- Nutritious smoothie with kefir to gain weight
- 8- Nutritious smoothie with cooked rice and cinnamon
- 9- Smoothie with apple, oatmeal and papaya
- 10- Smoothie with fruits and avocado
- 11- Smoothies with fruits and chocolate
- 12- Vegan smoothie to increase muscle mass of red fruits and soy
- Can you add protein powder to shakes?
- How to take the Juices to Bodybuilding?
- Get advice if you want to gain weight in a healthy way
Just as some take juices or juices with the aim of losing weight. There are also those who want to gain muscle mass and rely on shakes. For that reason we bring you in this opportunity delicious recipes for homemade shakes to gain weight or juicing for bodybuilding.
And yes, there are people who are very thin, be it for genetic reasons, for some condition or disease, or because they simply have very bad eating habits, and they need or want to start gaining weight, increasing muscle mass because you would not want to increase in fat, and do it in a healthy way.
The shakes to gain weight will be an excellent tool to achieve your goal, as long as it is accompanied by a good diet, a good training and a good rest and recovery.
For those looking to give volume to those arms, legs, buttocks, etc., we have some recipes to prepare smoothies at home that will help you achieve your goal.
Which would be to achieve a caloric surplus, that is, eat more than what your body spends or needs.
They are very easy to prepare and with ingredients that you can easily find in the supermarket when you go shopping.
The shakes to gain weight that we are going to share with you are high in calories and also in protein.
That it is not just about taking these shakes and by magic you will increase muscle mass.
NO, that will not happen like this!
But you are going to add these drinks to your diet that will allow you to gain weight in a healthy way.
Simply because you are going to achieve, with the help of the shakes, the caloric surplus that your body needs to promote muscle growth (along with the stimulus of training and a good rest for muscle recovery).
A surplus of between 100-350-500 calories a day (depending on your level of experience) would be ideal.
That is, you will be consuming more calories than your body is burning with your daily activities thanks to the help of smoothies to gain weight.
Going over your caloric surplus can result in weight gain from just body fat and very little muscle.
And what we want to see happen is the cleanest possible muscle gain (with little or no body fat).
That is why you must bear in mind that there are ways to gain weight without entailing a health risk.
And this is precisely what you can achieve with the help of these shakes.
But. As long as you have healthy eating habits.
You should also remember that the shakes to “gain weight” that we are going to give you will not compensate in any way for your poor diet or your lack of physical activity. Increasing muscle mass in a healthy way is possible if the calories your body needs come from foods that are healthy and not from foods loaded with saturated fat or processed foods loaded with sugars.
That’s what people desperately looking for a method to gain weight fast tend to do.
Those who end up accumulating an excess of body fat and the increase in muscle mass is little or no.
So then they will have to resort to a muscle definition stage to get rid of all that fat that they accumulated.
Read more Star Fruit Juice
And in case it is still not clear to you, we repeat it:
It is not about ingesting fried foods, sauces, pastries and sugary drinks to reach the caloric surplus.
Yes, you could achieve it that way, but it is not the best strategy to achieve your goal, which is to increase muscle mass while keeping your body fat percentage low.
Because most of these foods, while high in calories, are just empty calories.
They do not provide any type of nutrients to your body.
And yes, to achieve your goal in addition to calories you also need nutrients.
It’s about eating, for example:
Complex carbohydrates, and not just any carbohydrate.
That you include proteins of both animal and plant origin and make sure you are meeting your daily protein requirements.
Along with foods rich in healthy fats, which should not be missing in your diet and could also help you achieve that excess calories necessary for muscle gain.
Because they are foods that in addition to being healthy are high in calories.
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.
And when you do.
Without a doubt, eating 5 or 6 times a day could help you achieve a caloric surplus.
Surplus that would otherwise be a bit more complicated to put in fewer meals.
But be careful!
If you want to eat 2 or 3 meals, it is also worth it and it would be much healthier and more efficient than spending the whole day eating.
The number of meals does not matter, what matters is that you are meeting 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 the fact that you must be consuming more calories (2) than your body is burning (caloric surplus), as we discussed earlier.
That is, you usually think that you are eating a lot when the reality is probably different.
The calories you consume should be more than your body is expending in its daily physical activities.
As we’ve discussed before, it should be at least 100-500 extra calories per day for you to meet your goal.
And this you can achieve precisely by helping you with the shakes to gain weight that we will share with you below.
But even these calories that you are going to obtain through shakes should provide you with nutritional value.
How to prepare a homemade protein shake?
Making a protein shake at home is very easy.
So much so that just 5 minutes will be enough.
For this you can incorporate foods rich in nutrients and especially in proteins, which are essential in your diet, such as:
- Whole and coconut milk (other vegetable milks)
- Lactose-free milk for those who have digestion problems
- Cocoa powder
- Greek yogurt
- Nuts: Walnuts, almonds or pistachios
- Peanut butter (if it is organic much better)
- Red fruits: strawberries, raspberries, blackberries and blueberries
- Whey protein
And those are some of the ingredients that could be present in the shakes to gain weight that you can include in your diet from today.
But be sure to combine them according to the flavors that you like the most.
To give you a little preview, we share with you a super simple infographic where you can see how to prepare your shakes to gain weight at home:
12 Juicing recipes For BodyBuilding
1- Homemade smoothie to gain weight with banana, avocado and yogurt
For those people who want to increase muscle mass, we leave you this good shake that will provide 40 grams of protein.
- 1 banana
- 50 grams of oats
- 3 eggs. 1 whole and 2 whites
- Peanut butter
- Ice and cinnamon
- Optional honey
Place the ingredients one by one in your blender and you should beat it until the ingredients are combined very well. You can change the consistency of the shake with the water.
Drink a large glass once a day.
2- Protein shake to gain muscle mass with milk and almonds
A very good option is protein shakes. And you can prepare one from home without problems.
- 1 cup of milk
- 5 crushed almonds
- 1 egg white
- 1 touch of honey and cinnamon.
All the ingredients go to the blender and you should always ensure that they are mixed well, they are integrated. You can add ice to the mix and it is much more enjoyable.
3- High-carb shake to gain weight with banana and walnuts
Another type of shake that we bring you is with a lot of carb, but complex. They release energy throughout the day and they do not cause any type of damage to health.
- 1 cup of milk
- 1 ripe banana or banana
- 5 walnuts
- 2 eggs
You can pour all the ingredients into the blender and let them blend well.
4- Energy shake to gain weight with oats and banana
- 1 glass of milk
- 1 banana
- ½ cup rolled oats
- 2 crushed almonds
- 2 crushed pistachios
All the ingredients should go together to the blender and let them mix properly.
5- Sweet smoothie to gain weight with strawberries and yogurt
- 1 yogurt
- ½ cup of milk
- 5 strawberries
- 5 cookies without filling
- 2 crushed almonds
All the ingredients to the blender until well mixed and serve in a glass with ice.
6- Peanut butter weight gain shake
- 1 cup of milk
- 1 egg white
- 5 peanuts
- 2 tablespoons peanut butter
- 1 touch of honey to sweeten
The peanuts must be well peeled and you pour it into the blender with the milk. Then the peanut butter that will accentuate the flavor and you can enhance it with a little honey. Ice is always an option.
7- Nutritious smoothie with kefir to gain weight
- ½ yogurt
- 1 kefir
- 5 pistachios
- 1 handful of spinach
- 1 banana
- ½ avocado
All the ingredients to the blender and serve very cold.
8- Nutritious smoothie with cooked rice and cinnamon
- 1 cup of cooked rice
- ½ cup of milk
- 1 kefir
- 1 tablespoon of cocoa powder
- Sweeten with honey and cinnamon
It will be a pretty thick shake. You can dilute with a little more milk or you can try coconut milk, which will give it a great flavor and texture.
9- Smoothie with apple, oatmeal and papaya
- 1/2 apple
- 1 tablespoon of oat flakes
- 1/2 papaya
- 1 banana
- 300 ml of skim milk
You simply have to cut the apple without removing the skin and removing the seeds.
Cut the papaya and remove the skin and seeds.
Put everything in the blender and voila.
10- Smoothie with fruits and avocado
- 1 ripe avocado, pitted
- 2 tablespoons whole grain milk powder
- ½ jar of vanilla yogurt
- 1 tablespoon of honey
- ice cubes
11- Smoothies with fruits and chocolate
- 250ml of skim milk or vegetable milk
- 2 tablespoons of 100% cocoa powder
- 2 tablespoons oatmeal
- 2 medium bananas.
- Optional peanut butter
12- Vegan smoothie to increase muscle mass of red fruits and soy
- 100ml unsweetened soy milk
- 1 red fruit pulp
- Chopped ice to taste
- 1/2 dose of strawberry flavor soy-based protein supplement.
Can you add protein powder to shakes?
Here are some smoothie options to gain weight.
There are many more that exist because you can combine an endless number of ingredients like the ones we have left you in the list above.
Always looking for them to have a high energy and nutritional value to help you with your goal.
You can change, remove, or add ingredients to give each shake more nutritional value.
All you need is a good blender and creativity.
If you have the possibility to buy protein powder, the one that is best for you, you can add it to all these shakes and it will not modify the flavor.
But it would not be necessary if you are already meeting your protein requirements through your diet.
Why add protein powder to shakes?
Because you need protein (the macronutrient) to fuel your muscles.
And it may be that with just your diet you will not be able to bring to your body the amount you need.
Although we will always recommend giving priority to foods rich in protein to cover your protein requirements before thinking of buying any whey protein.
Remember that the protein shake alone will not be enough.
You should also take a good strength training, which allows you to give that stimulus that your muscles need to grow.
And if you don’t know how to start training, we leave you a routine for 8 weeks ready so that you have no excuses:
But keep in mind that this routine has not been adapted to your needs, level of experience, objectives, etc. that is, it is not individualized.
It would be a mistake to just take any routine from the Internet without having adapted it to you.
And if you don’t have access to a gym due to lack of budget or time, don’t worry that you can also give your body and muscles the stimulation they need by training at home.
How to take the Juices to Bodybuilding?
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 would be ideal if you eat it as a snack mid-morning or mid-afternoon or after training.
In fact, shakes are a great option as a post-workout meal.
If you are a person who has a high energy expenditure, who performs a demanding exercise routine, you can take up to two daily shakes.
One in the morning and one in the afternoon.
But if, on the contrary, your caloric requirement is not so high, just one per day could be enough to supplement your diet.
Remember that strength training is essential to achieve that muscle gain.
Prioritize training over cardiovascular exercises.
Of course, you will be able to do some type of cardiovascular exercise, but it should not be the focal point of your routine.
Because it could get you out of the surplus that you have so hard to achieve.
Get advice if you want to gain weight in a healthy way
Although these shakes can be prepared at home without problems.
Ideally, if you want to gain weight, first visit a nutritionist to design a diet that meets your needs.