Some people have trouble losing weight, while there are some who have a problem gaining weight. This happens to people who have different problems like, an eating condition, suffer from ailments or have a high metabolism. They can also use weight gain powder to gain weight. There are many reasons to gain weight; for instance, to build muscle mass, to have a healthy weight gain, etc. To gain weight, underweight people have to consume more calories than they can burn. These extra calories are stored and result in weight gain. Here are some healthy homemade weight gain shakes that are rich in protein.Also read Tips to Gain Weight Fast and Safely
What to Factor in While Making Homemade Weight Gain Shakes?
The reason for making weight gain shakes is that you have control over the ingredients you put into it. Many weight gain powders are available in the market, which helps you achieve your weight gain purpose. However, it might not be as per your taste or requirement. Hence you may want to make your weight gain shakes instead of buying a weight gain powder. One can also mix fresh ingredients and weight gain powder to achieve good results. So the choice is totally up to you!
When making weight gain shakes, it is important to use nutritious and healthy ingredients that contain enough calories. Also, make sure the protein shakes for weight gain have all the macronutrients like fats, proteins, and carbohydrates since protein is a crucial ingredient in your weight gain. However, too much intake can be risky and cause constipation, kidney stones, cardiovascular issues, or increases the risk of cancer. So whether you are using weight gain powder or making weight gain shakes, take the amount of protein you need and not more.
To determine the exact amount of protein needed by your body, talk to an expert before gulping down those protein shakes for weight gain that is homemade or before using a store brought weight gain powder. You can also go by the Harward University recommendation, which suggests adding 2gms of protein for every kg of body weight. So if you have a bodyweight of 45 kgs, then you would need 90gm of protein per day.
Components Needed For Protein Shakes For Weight Gain
Weight gain shakes can be made using weight gain powder or by using fresh ingredients. Either way, making them is easy as very few ingredients are needed. Here’s what you need:
- A blender to mix all the ingredients
- A base with high protein content like milk, milk products o,r vegan options.
- A protein source can be weight gain powder like whey protein for weight gain, ayurvedic medicine for weight gain, yoghurt, and so on.
- Nutritious carbohydrates can be your favourite fruits, vegetables, or oatmeal.
- Calorie-dense food should also be included in weight gain powder as it is protein shakes for weight gain. You can add nuts, butter, healthy oils, avocados, yoghurt, etc.
Homemade Protein Shakes For Weight Gain
Sattu Protein Shake
The Sattu powder (roasted gram flour) is a plant-based protein and is among the best Indian weight gainer powder. It is a relatively inexpensive whey protein for weight gain, and you can purchase it in any supermarket. Sattu is a great energy provider and is a good protein source but is low in calories.
- Sattu powder
- Roasted cumin powder
- Lime juice
- Chopped cilantro
- Salt to taste
This is among the most inexpensive weight gain shakes as the ingredients are easily available in your kitchen. To prepare this mix, Sattu or weight gain powder, you need roasted cumin powder, cilantro, and salt. Add water gradually so that there are no lumps formed. Next, pour lime juice, stir and drink.
Peanut-Banana Protein shake
This is among the most popular protein shakes for weight gain and is a great source of protein. Among the protein shakes for weight gain, it is a good meal post-workout. It is protein-rich due to the use of peanuts, bananas, soy milk, and yoghurt. Note that no weight gain powder is added as the ingredients make up for it.
- Medium-sized bananas
- Peanut butter
- Greek yoghurt
- Soy milk
- Chia seeds (optional)
- Cocoa powder
To make this protein shake for weight gain, add bananas, soy milk, peanut butter, and yoghurt to a blender. Blend to make a thick smoothie. Sprinkle chia seeds and cocoa powder and enjoy this weight gain shake.
Dark chocolate and almond butter protein shake
This is another famous weight gain shakes that is popular among vegans. It has a rich calorie count and is an ideal protein shake for weight gain. It is suitable for those who do not like sweetness in their drink. Also, this drink uses a chocolate-based weight gain powder which can be substituted with any ayurvedic medicine for weight gain. The calorie count comes from chocolate, and the protein comes from milk and almond butter.
- Whole milk
- Dark chocolate
- Almond butter
- Whey Protein powder
Add almond butter, protein powder, and dark chocolate to milk to make this weight gain shake. Now blend these thoroughly and enjoy this protein shake for weight gain. If you don’t have any whey protein for weight gain powder, you can substitute it with oatmeal.
Apple-Oatmeal Protein Shake
This is among protein shakes for weight gain that controls the blood sugar levels due to the phytonutrients present in apples. Combine this with oatmeal and milk, and this weight gain shake can be a great breakfast option to make you feel full longer.
- Peeled and diced apple
- Almond butter
- Cocoa powder
Add all the ingredients to a blender and run it at high speed to make a thick protein shake for weight gain. If you have a weight gain powder or whey protein for weight gain handy, you can use it too. Pour to a glass, sprinkle cocoa powder and enjoy this weight gain shake. One can also add ayurvedic medicine for weight gain to this shake to mask the taste.
Oatmeal, strawberry, and chia seeds protein milkshake
This protein shake for weight gain is an amazing post-workout drink. This weight gain shake can also be an ideal replacement meal as it can keep you full for a long time. This is another shake where a weight gain powder is not used but is prepared using ingredients that are rich in protein.
- Chia seeds
- Peanut butter
Add all the ingredients to a blender and run it on high speed to make a smooth and thick shake. If you are allergic to milk, add whey protein for weight gain. Add crushed ice and blend for a few seconds to make it a chilled drink. Transfer to a glass and enjoy.
Banana, ragi, and chia seeds protein shake
Ragi or finger millet is an excellent source of not just protein but also fibre and calcium. Almonds and Chia seeds are pounded to make a weight gain powder, and banana is added to this, which makes for a filling and best Indian weight gainer shake.
- Sprouted Ragi Powder
- Chia seeds
- Powdered Jaggery
- Warm water
Start making the weight gain powder by pounding chis seeds and almonds. To this, add the rest of the things and blend to make a thick shake. This weight gain shake should be had immediately.
Yoghurt Protein Shake
This is among the best Indian weight gainer drinks made using native Indian ingredients. It contains almonds which are a great source of omega-3 fatty acids. It is a post-workout drink that is rich in antioxidants and nitrates.
Add all the ingredients, including the weight gain powder, to a blender. Run it at high speed to make a smooth and thick protein shake.
Mango, Turmeric, and Vanilla Protein Shake
This is a protein shake where you can add weight gain powder if needed. The presence of mango and turmeric makes it the best Indian weight gainer shake as it contains a good amount of calories. The presence of ginger and turmeric makes this drink a good anti-inflammatory.
- Vanilla extract
- Shredded coconut
- Diced Mangoes
Add all the ingredients to a blender and run it on high speed to blend into a smooth shake. Instead of weight gain powder, you can also add Ayurvedic medicine for weight gain.
How Often To Consume Protein Shakes For Weight Gain?
The number of times to consume these drinks depends on the weight goals. Since the goal here is to increase weight, it should be had along with regular meals. That helps in adding more calorie intake than normal. Remember that your body should store more calories than it is burnt to gain weight. However, check the amount of protein intake as overdoing it can cause complications. Protein shakes with fresh ingredients or with weight gain powder can be had as snacks along with meals to attain your weight goal. Also read How Can Ayurveda Help Me Gain Weight?
Tips For Weight Gain
Apart from gaining weight using weight gain powder and consuming protein shakes, here are a few tips to gain weight quickly.
- Consume more healthy fat like nuts, seeds, nut butter, whole eggs, whole milk, cheese, yoghurt, etc.
- Apart from having three regular meals, aim to include a few more snacks as that helps to have more calories. Spread your calories across 2 to 3 snacks and 3 meals.
- Lift weights to gain muscle mass healthfully. Consume a protein shake with weight gain powder before or after the workout to get more energy.
Try these homemade protein shakes for weight gain and incorporate the tips mentioned above to see a healthy weight gain. If you are short of time and want to save time, try a readymade weight balance drink that is pure and natural.
Authored By: Divya Shankar
About Author: Divya Shankar is a multifaceted content writer with 7+ years of experience. She has exclusive writing expertise in ayurveda.