Did you know that a well-balanced homemade protein shake can pack up to 30 grams of protein per serving while costing 50% less than store-bought options? That’s right! Homemade protein shakes for weight gain are not only budget-friendly but also customizable to suit your taste and fitness goals.
Studies show that combining protein with healthy fats and carbs after a workout can boost muscle recovery by 22% and help you gain lean muscle faster. Plus, they’re loaded with vitamins, minerals, and antioxidants from natural ingredients like fruits, nuts, and seeds.
No more boring shakes – it’s time to upgrade your fitness routine with delicious recipes that are as good for your taste buds as they are for your muscles. Ready to sip your way to a healthier, stronger you? Let’s get into some game-changing shake ideas!
What Is Protein Shake?
A protein shake is a drink that is blended and resembles a milkshake that contains high levels of protein.
This is good to add to a diet plan for weight gain and weight loss also, depending on how you prepare it, when you consume it, and how much you consume it.
Why Choose Homemade Protein Shakes?
- Homemade protein shakes allow you to control and customize the ingredients to your taste and dietary needs.
- They are free from artificial additives, preservatives, and excess sugar often found in store-bought options.
- You can ensure better nutrition and enjoy a healthier alternative with fresh, wholesome ingredients.
Why They Are Ideal For Weight Gain?
- Homemade protein shakes are nutrient-dense and packed with calories and protein, making them perfect for healthy weight gain.
- They combine high-calorie ingredients like nuts, seeds, bananas, and healthy fats, providing sustained energy and essential nutrients for muscle growth and overall health.
Key Components Of A Protein Shake:
Want to know why people prefer protein shakes? Here are the main reasons:
- Protein Source: The core element of a protein shake is the protein itself. This can come from various sources, such as whey protein, plant-based proteins (soy, pea, hemp), or other protein-rich ingredients like Greek yogurt.
- Liquid Base: Besides, liquid blends the protein powder or other protein sources into a drinkable consistency. Common choices include water, milk (dairy or plant-based), or fruit juices.
- Optional Add-ins: Depending on personal taste and nutritional goals, protein shakes may include additional ingredients. These can also include fruits, vegetables, nuts, seeds, flavorings (vanilla, chocolate, etc.), sweeteners, and ice.
Essential Ingredients For Protein Shakes
Protein shakes are a great way to boost your nutrition. To create a balanced and tasty shake, you can combine different ingredients. Here are some key categories of ingredients to consider:
- Protein-Rich Ingredients: To fuel your body with protein, include options like milk, curd, or paneer. These dairy products are great sources of protein and help with muscle recovery. Nuts and seeds such as almonds, walnuts, and chia seeds add healthy fats and protein. Pulses like soaked chickpeas or boiled lentils can also provide plant-based protein.
- Calorie Boosters: Add fruits like bananas, mangoes, or avocados for a more calorie-dense shake. These ingredients not only add a natural sweetness but also provide essential vitamins. Dates, honey, or jaggery are excellent natural sweeteners that can boost your shake’s calorie content and flavor.
- Optional Flavor Enhancers: Cocoa powder, vanilla extract, or cardamom are great for enhancing the flavor profile of your shake without adding unnecessary calories. Experiment with these to create a personalized taste.
- Healthy Fats: Adding ingredients like peanut butter, almond butter, or flaxseeds introduces healthy fats, which support overall health.
- Hydration Ingredients: Coconut water or fruit juices can help hydrate and refresh while adding a subtle flavor to your protein shake.
- Superfoods: Spirulina, moringa, or acai powder are nutrient-dense additions that provide antioxidants and other health benefits.
10 Best Homemade Protein Shakes For Weight Gain
Spending money every day on protein shakes can be difficult and unaffordable. So, why choose this way when you can choose an easy way out to make and drink them?
Yes, so here are the protein shake recipes for weight gain easiest and quickest protein shakes that will help you gain weight if you add them to your daily weight gain diet plan.
1. Chocolate Shake
Chocolate protein shakes are not only delicious but also a convenient and nutritious way to incorporate protein into your diet.
How to make it?
Ingredients:
- 3/4 cup milk
- 3 tbsp unsweetened cocoa powder
- 3/4 cup Greek yogurt
- 1 tbsp honey
- 1 tbsp peanut butter
Instructions:
Try and enjoy the rich blend in this protein-packed shake, perfect for a delightful weight gain journey.
- Firstly, add all these ingredients to a blender and blend well, to form a thick and smooth shake.
- Secondly, add some ice to it and serve it chilled.
2. Banana Shake
Banana is the best way to gain weight, but this time let us drink them instead of eating them. So, here is one of the high protein shakes for weight gain.
3. Berry Protein Shake
If you are a berry lover, then surely this is one of the best berry homemade protein shakes for weight gain that you can try. It is, easy to make and a perfect option to add to the diet.
How to make it?
Ingredients:
- 3/4 cup pasteurized egg whites
- 1/2 cup fresh strawberries
- 1/4 cup fresh blueberries
- 1/4 cup fresh raspberries
- 1 small avocado
- 1/2 cup almond milk
Instructions
Although, this nutritious blend combines egg whites and almond milk, offering a fulfilling option for those looking to support their weight gain journey.
- Firstly, in a blender add all the ingredients with ice cubes, and blend well.
- Now pour in a glass and you can also, garnish with a seeds mixture or dry fruits.
4. Green Yogurt Shake
This protein shakes calories is not only a reason to have it, but it offers a burst of flavor and also serves as an excellent choice for those seeking a tasteful yet effective way to gain weight.
How to make it?
Ingredients:
- 1 banana
- 1 cup fresh pineapple
- 3 cups spinach
- 1 cup plain Greek yogurt
- 1 cup almond milk
Instructions:
A refreshing shake that not only makes your taste buds happy but also supports your weight gain goals.
- Firstly, blend all the ingredients on high speed until you achieve a smooth and creamy consistency.
- Secondly, sip and relish the refreshing flavors of this green yogurt shake, packed with vitamins, minerals, and the goodness of yogurt.
5. Coffee Shake
The coffee shake offers a perfect fusion of freshly brewed coffee and the velvety texture of a shake.
Moreover, it’s not just a beverage; it’s a delicious experience that seamlessly combines the love for coffee with the comfort of a creamy shake for weight gain.
How to make it?
Ingredients:
- 2/3 cup brewed coffee
- 4-5 ice cubes
- 1 banana
- 1 tbsp cocoa powder
- 1 tbsp almond butter
- ¼ cup crushed dark chocolate
- 2 tbsp chia seeds
Instructions
This easy-to-make energizing fusion delivers a delightful boost to your weight gain journey.
- Firstly, blend all these ingredients in a blender.
- Secondly, serve it chilled and enjoy this chocolaty shake.
6. Apple Cinnamon Protein Shake
If you are looking for some tasty homemade protein shakes for weight gain ideas, then this recipe will surely help. Adding this to the 3000 calorie diet plan is not a bad idea.
How to make it?
Ingredients:
- 1 1/2 cups milk
- 2 small sliced apples
- 1/3 cup oats
- 2 tbsp almond butter
- 2 tbsp chia seeds
- 1 date
- 1 tsp vanilla extract
- Cinnamon to taste
- Some ice cubes
Instructions
Packed with protein and filled with oats, almond butter, and chia seeds, it’s a tasty treat to support your weight gain journey.
- Firstly, add these ingredients to a blender and blend until smooth.
- Next, serve it chilled.
7. Strawberry Banana Shakes
The combination of strawberries and bananas creates a delicious and refreshing shake that is not only mouth-watering but also a delightful way to enjoy your weight gain journey.
How to make it?
Ingredients:
- 1 cup chopped strawberries
- 1 banana
- 1 cup milk
- 1/4 cup oats
- 4-5 ice cubes
Instructions
Also, a mix of strawberries and bananas in this shake offers a refreshing and protein-rich solution for your weight gain journey.
- Firstly, add all the above ingredients to a blender.
- Secondly, blend well until it is smooth and ready to be served.
8. Blueberry Shake
Blueberries are the best homemade protein shakes for weight gain as they provide antioxidants, while protein powder, Greek yogurt, and nut butter contribute protein and healthy fats. Making this shake a well-rounded and satisfying option for those looking to gain weight in a nutritious way.
How to make it?
Ingredients:
- 1 cup chopped tofu
- 1 cup unsweetened soy milk
- 1 medium banana
- 2–3 ice cubes
- 1 cup fresh blueberries
- 1 tbsp honey
Instructions:
Blend tofu, soy milk, and fresh blueberries for a well-rounded shake that not only supports weight gain but also provides a burst of antioxidants.
- Firstly, mix all the above ingredients in a blender well.
- Secondly, serve in a glass chilled with honey.
9. Pumpkin Protein Shake
Pumpkin is not only supposed to be eaten as a sabzi but drunk as a shake as well. Moreover, adding pumpkin to your diet is one of the best tips to gain weight.
How to make it?
Ingredients:
- 1 cup whole milk
- 1 banana
- 3 tbsp pumpkin puree
- 1 scoop vanilla icecream
- 1 tbsp almond butter
- 1/8 tsp pumpkin pie spice
- 1/8 tsp cinnamon
- 3-4 ice cubes
- 1 tbsp graham cracker crumbs
Instructions:
This blend of pumpkin puree, vanilla ice cream, and almond butter is a flavorful and protein-rich option.
- Firstly, add these ingredients to a blender and blend well.
- You can also add stevia to sweeten your shake.
10. Chocolate Avocado Shake With Flaxseed
How about drinking chocolate with avocado and flax seeds? Surprised by the combination? Well, everyone would be, and it is one of the most worth trying, unique homemade protein shakes for weight gain.
How to make it?
Ingredients:
- 1 cup milk
- 1/2 large avocado
- 4–6 dates
- 2 1/2 tbsp unsweetened cocoa powder
- Ice cubes
- 1 tsp vanilla extract
- 1 medium banana
- 1 tbsp flaxseed
Instructions:
Try out chocolate in a whole new healthy way with this shake featuring avocado, dates, and flaxseed, offering a delicious to support your weight gain goals.
- Combine all ingredients in a blender and blend until smooth.
- You can also add stevia for more sweetness.
Adding homemade protein shakes into your diet can be an excellent way to support protein shakes for weight gain females and males. However, if you’re also looking to shed some extra kilos, read about Mac fat to fit transformation that can guide you through a balanced approach. By following the 100 day weight loss challenge chart, you can ensure you’re nourishing your body properly while staying on track for your fitness goals throughout your 100 day journey
How Much Protein Do You Need Per Day?
The recommended daily protein intake can vary based on factors such as age, sex, activity level, and overall health. However, a common guideline is to consume a certain amount of protein per kilogram (kg) of body weight.
- As per the National Library Of Medicine, the Recommended Dietary Allowance (RDA) for protein, is 0.8 grams of protein per kilogram of body weight for adults.
- Protein intake based on weight is considered sufficient to meet the needs of 97-98% of healthy individuals.
For example, if you weigh 70 kilograms (154 pounds), the general guideline would be to consume at least 56 grams of protein per day (70 kg * 0.8 g/kg).
However, individual requirements may vary, and some people may need more protein, especially if they are physically active, athletes, or have specific health conditions.
In such cases, protein needs could range from 1.2 to 2.2 grams per kilogram of body weight or even higher in some circumstances.
- It’s important to note that these are general guidelines, and individual protein needs may vary.
- Also, consulting with a healthcare professional or a registered dietitian can help determine the appropriate protein intake based on your specific circumstances and health goals.
Things To Know Before Consuming Protein Shakes?
Before incorporating protein shakes into your diet, there are several important considerations to keep in mind. Identify your specific dietary goals and needs.
- Consultation With A Healthcare Professional: If you have any existing health conditions or concerns, consult a registered dietitian before adding protein shakes to your weight gain diet. They can provide personalized advice based on your health status.
- Timing Of Consumption: Some people prefer having homemade protein shakes for weight gain post-workout to aid muscle recovery, while others use them as meal replacements or snacks.
- Quality Of Protein: Additionally, choose a high-quality protein powder. According to the Health website, common options for quality protein include whey, casein, soy, pea, and others. Also, read labels and choose products with minimal additives, fillers, and artificial ingredients.
- Total Macronutrient Intake: Ensure a balanced intake of macronutrients (proteins, fats, and carbohydrates) throughout the day. Relying solely on protein shakes may lead to an imbalance in your overall nutrient intake.
Tips To Help You Gain Weight!
Gaining weight in a healthy and controlled manner involves a combination of dietary, lifestyle, and exercise strategies. Here are some tips to help you gain weight:
- Caloric Surplus: Consume more calories than your body burns. This is fundamental for weight gain. Calculate your daily caloric needs and aim for a slight surplus.
- Eat More Frequently: Have smaller, more frequent meals throughout the day to make it easier to consume a higher overall calorie intake.
- Include Protein-Rich Foods: Also, include protein-rich foods in your diet to support muscle synthesis and growth. Good sources include lean meats, poultry, fish, dairy, eggs, legumes, and plant-based protein options.
- Healthy Fats: Further, incorporate healthy fats into your meals. Avocados, nuts, seeds, olive oil, and fatty fish are good sources of healthy fats that contribute to increased calorie intake.
- Protein Supplements: Although, if needed, have protein shakes or homemade protein shakes for weight gain to supplement your regular meals. These can provide additional calories and protein.
- Strength Training: Further, engage in strength training exercises to build muscle mass. Focus on compound movements like squats, deadlifts, and bench presses to target multiple muscle groups.
- Limit Empty-Calorie Foods: While gaining weight, try to avoid excessive consumption of sugary and processed foods. Focus on nutrient-rich options for overall health.
Protein Shake Vs Protein Smoothies
Often there is confusion between protein shakes and smoothies. People often think about which one to add to their diet to gain weight healthily.
So, here is a difference between both of them which will surely give you the right point of view.
Certainly, here’s a more structured table comparing protein shakes and protein smoothies:
| Aspect | Protein Shake | Protein Smoothie |
| Protein Content | Generally higher protein content. | Typically, it has a little less protein. |
| Ingredients | Typically include protein powder and milk. | Often contains fruits and vegetables. |
| Texture | Tends to be creamier in texture. | Usually has a thicker consistency. |
| Timing | Often consumed after working out. | Commonly consumed before working out. |
| Nutrient Profile | Focused on protein supplementation. | May have a broader nutrient profile due to fruits and vegetables. |
| Purpose | Primarily for muscle recovery and growth. | Can be a nutritious snack or meal replacement. |
| Preparation | Quick and easy to prepare with fewer ingredients. | May require more preparation, especially if using whole fruits and vegetables. |
| Customization | Limited in terms of flavor variations. | Highly customizable with various flavor options. |
| Examples of Ingredients | Protein powder, milk, and sometimes nut butter. | Fruits (e.g., berries, banana), vegetables (e.g., spinach, kale), yogurt. |
Conclusion:
In conclusion, protein shakes offer a versatile and convenient way to improve your daily nutrition, whether your goal is weight gain or weight loss.
- Nutrient-Dense Homemade Protein Shakes: These shakes are cost-effective and tailored to include essential nutrients, offering a convenient way to meet your weight gain goals without compromising on health.
- Customization is Key: Personalize your protein shakes with ingredients like bananas, oats, nut butter, and dairy or plant-based milk to suit your taste, dietary preferences, and calorie needs.
- High-Protein Ingredients: Incorporating protein powders, Greek yogurt, or seeds like chia and flax adds muscle-building proteins essential for healthy weight gain.
- Balanced Macros: Combine carbohydrates, proteins, and healthy fats to ensure your shakes provide sustained energy and support overall well-being.
- Ingredients: Ingredients like whey protein, nut butter, milk, oats, and fruits are essential for building a nutritious and calorie-dense shake.
- Homemade Protein Shakes for Weight Gain: Experiment with recipes like banana-oat shakes or peanut butter-chocolate shakes to meet your goals without compromising on flavor.
- How Much Do You Need Per Day?: Protein requirements vary but generally range from 0.8–1.2 grams per kg of body weight for weight gain.
- Tips For Gain Weight: Pair protein shakes with strength training and a well-balanced diet to achieve healthy weight gain effectively.
- Protein Shake Vs Protein Smoothies: Protein shakes prioritize macronutrients for muscle growth, while smoothies focus on overall nutrition with more fruits and veggies.
Further, incorporating these homemade protein shakes for weight gain into your routine can be a tasty and efficient way to meet your weight gain objectives.
Frequently Asked Questions
How To Make Protein Shake For Weight Gain At Home?
Blend whole milk, banana, peanut butter, oats, protein powder, and honey for a calorie-rich shake. Add Greek yogurt or nuts for extra protein and nutrients.
Which Shake Is Best For Weight Gain?
A banana peanut butter shake with whole milk, whey protein, and oats is best. It’s high in calories, protein, and healthy fats, effectively promoting weight gain.
Which Homemade Drink Is Best For Weight Gain?
A smoothie combining whole milk, avocado, banana, peanut butter, and cocoa powder is ideal. It’s nutrient-dense, calorie-rich, and naturally sweetened, aiding healthy weight gain.
How To Make 1 Kg Protein Powder At Home?
Mix roasted soybeans, almonds, pumpkin seeds, oats, and dry fruits. Blend into a fine powder. Store and use for homemade protein shakes, offering natural protein and nutrients.
Can You Drink Protein Shakes For Weight Gain Every Day?
Yes, you can drink protein shakes for weight gain every day, it can be a convenient and effective way to supplement your daily caloric and protein intake.
Which Is Better Homemade Protein Shakes Or Smoothies For Weight Gain?
The choice between homemade protein shakes and weight gain smoothies depends on personal preferences and dietary needs. If you prioritize protein intake, a protein shake may be suitable.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.
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