Weight management challenges encompass both weight loss difficulties and weight gain issues, often arising from various factors such as eating disorders, underlying ailments, or a high metabolic rate. Weight gain powders can aid in addressing the latter concern. Multiple reasons drive the desire for weight gain, including muscle mass development and achieving a healthy weight. To accomplish weight gain, underweight individuals must consume more calories than they burn, leading to weight accumulation. In this context, the inclusion of homemade, protein-rich weight gain shakes can be a valuable dietary strategy.

Also Read: Tips to Gain Weight Fast and Safely

What to Factor in While Making Homemade Weight Gain Shakes?

Considerations for Crafting Homemade Weight Gain Shakes involve the advantage of ingredient control, as store-bought weight gain powders may not align with personal preferences or specific needs. Alternatively, individuals can combine fresh ingredients with weight gain powder to customize their shakes accordingly. The decision ultimately rests with the individual.

When formulating weight gain shakes, it is vital to select nutritious ingredients that provide sufficient caloric content and encompass essential macronutrients like fats, proteins, and carbohydrates. Protein plays a crucial role in weight gain; however, excessive intake can pose risks such as constipation, kidney stones, cardiovascular complications, or an elevated cancer risk. Therefore, whether utilizing weight gain powder or preparing homemade shakes, it is important to consume an appropriate amount of protein without exceeding recommended limits.

To determine the precise protein requirement, it is advisable to consult an expert before incorporating homemade protein shakes or utilizing commercially available weight gain powders. Alternatively, adhering to the recommendation of Harvard University suggests adding 2 grams of protein per kilogram of body weight. For instance, an individual weighing 45 kilograms would require 90 grams of protein daily.

Components Needed For Protein Shakes For Weight Gain

To create protein shakes for weight gain, you can utilize weight gain powder or opt for fresh ingredients. The process is simple and requires only a limited number of components. Here is a list of what you will need:

1. Blender for mixing all the ingredients.
2. High-protein base, such as milk, dairy products, or vegan alternatives.
3. Protein source, which can include weight gain powder like whey protein, ayurvedic medicine for weight gain, yoghurt, etc.
4. Nutritious carbohydrates, such as your preferred fruits, vegetables, or oatmeal.
5. Calorie-dense foods to enhance weight gain, like nuts, butter, healthy oils, avocados, yoghurt, etc.

Homemade Protein Shakes For Weight Gain

Sattu Protein Shake

Sattu powder, made from roasted gram flour, is an affordable plant-based protein option and is considered one of the best Indian weight gainer powders. It is widely available in supermarkets. Sattu serves as an excellent energy source and a good protein provider, although it is low in calories.

Ingredients:

• Sattu powder
• Roasted cumin powder
• Lime juice
• Chopped cilantro
• Water
• Salt to taste

Preparation: This weight gain shake is cost-effective as all the ingredients can be easily found in your kitchen. To prepare it, mix Sattu or weight gain powder with roasted cumin powder, cilantro, and salt. Gradually add water to avoid lumps. Finally, add lime juice, stir, and consume.

Peanut-Banana Protein shake

This popular protein shake for weight gain is an excellent protein source and serves as a satisfying post-workout meal. It contains peanuts, bananas, soy milk, and yoghurt, which provide ample protein. Notably, this recipe does not require weight gain powder as the ingredients themselves compensate for it.

Ingredients:

• Medium-sized bananas
• Peanut butter
• Greek yogurt
• Soy milk
• Chia seeds (optional)
• Cocoa powder

Preparation: To make this weight gain protein shake, blend bananas, soy milk, peanut butter, and yogurt until a thick smoothie consistency is achieved. Sprinkle chia seeds and cocoa powder for added flavor and enjoy this nutritious weight gain shake.

Dark chocolate and almond butter protein shake

This renowned protein shake, favored by vegans, is a well-known choice for weight gain. It boasts a high caloric content, making it an ideal option for individuals aiming to gain weight. It caters to those who prefer less sweetness in their beverages. Additionally, this shake utilizes a chocolate-based weight gain powder, which can be substituted with any ayurvedic medicine intended for weight gain. The calorie content is derived from chocolate, while the protein is sourced from milk and almond butter.

Ingredients:

• Whole milk
• Dark chocolate
• Almond butter
• Whey protein powder

Preparation: To create this weight gain shake, combine almond butter, protein powder, and dark chocolate with milk. Blend the ingredients thoroughly to enjoy this nourishing protein shake. In the absence of whey protein powder, oatmeal can be used as an alternative.

Apple-Oatmeal Protein Shake

This protein shake, combining apples, oatmeal, and milk, is an excellent choice for weight gain. It aids in regulating blood sugar levels due to the presence of phytonutrients in apples. As a breakfast option, it provides a prolonged feeling of fullness.

Ingredients:

• Oatmeal
• Milk
• Peeled and diced apple
• Almond butter
• Cocoa powder

Preparation: Blend all the ingredients at high speed to create a thick protein shake for weight gain. If available, weight gain powder or whey protein can be included. Sprinkle cocoa powder on top before enjoying the shake. Ayurvedic medicine for weight gain can also be added to mask any undesirable taste.

Oatmeal, strawberry, and chia seeds protein milkshake

This protein shake, recommended as a post-workout drink, is an excellent option for weight gain. It can also serve as a satisfying meal replacement, keeping you satiated for an extended period. Unlike other shakes, it does not rely on weight gain powder but rather incorporates protein-rich ingredients.

Ingredients:

• Strawberries
• Chia seeds
• Oatmeal
• Milk
• Peanut butter
• Honey

Preparation: Combine all the ingredients in a blender and blend on high speed to create a smooth and thick shake. If allergic to milk, whey protein can be added as a substitute. For a refreshing twist, add crushed ice and blend briefly. Transfer the shake to a glass and enjoy.

Banana, ragi, and chia seeds protein shake

Ragi, or finger millet, is a superb source of protein, fiber, and calcium. This shake combines pounded almonds and chia seeds with banana, creating a filling and highly beneficial Indian weight-gainer shake.

Ingredients:

• Bananas
• Sprouted Ragi Powder
• Milk
• Almonds
• Chia seeds
• Powdered Jaggery
• Warm water

Preparation: Begin by pounding chia seeds and almonds to create a weight-gain powder. Add the remaining ingredients and blend to achieve a thick shake. It is advisable to consume this weight-gain shake immediately.

Yoghurt Protein Shake

This Indian weight gainer drink, incorporating native ingredients, is made using almonds, which are rich in omega-3 fatty acids. It serves as a post-workout beverage, abundant in antioxidants and nitrates.

This Indian weight gainer drink, incorporating native ingredients, is made using almonds, which are rich in omega-3 fatty acids. It serves as a post-workout beverage, abundant in antioxidants and nitrates.

Ingredients:

• Yoghurt
• Milk
• Weight gain powder
• Beetroot
• Banana
• Carrot
• Almonds
• Ginger

Preparation: Add all the ingredients, including the weight gain powder, to a blender. Blend at high speed until a smooth and thick protein shake is obtained.

Mango, Turmeric, and Vanilla Protein Shake

This protein shake can accommodate weight gain powder, if necessary. With its calorie-rich content derived from mango and turmeric, it serves as an excellent Indian weight-gainer shake. Moreover, the presence of ginger and turmeric provides anti-inflammatory properties to the drink.

Ingredients:

• Yoghurt
• Weight gain powder
• Vanilla extract
• Shredded coconut
• Diced Mangoes
• Ginger
• Turmeric

Preparation: Combine all the ingredients in a blender and blend on high speed until a smooth shake is achieved. If weight gain powder is not available, Ayurvedic medicine for weight gain can be used as a substitute.

How Often To Consume Protein Shakes For Weight Gain?

The frequency of consuming these shakes depends on individual weight goals. Since the objective is to increase weight, they should be consumed alongside regular meals. This aids in surpassing the normal calorie intake. Remember, the body must store more calories than it burns to facilitate weight gain. However, it is important to monitor protein intake to avoid complications. Protein shakes, whether made with fresh ingredients or weight gain powder, can be consumed as snacks in addition to meals to reach your weight goal.

Also Read: How Can Ayurveda Help Me Gain Weight?

Tips For Weight Gain

In addition to using weight gain powder and consuming protein shakes, here are a few tips to effectively gain weight:

• Increase consumption of healthy fats such as nuts, seeds, nut butter, whole eggs, whole milk, cheese, and yogurt.
• Incorporate additional snacks in addition to three regular meals, allowing for increased calorie intake. Distribute calories across 2 to 3 snacks and 3 meals.
• Engage in weightlifting to promote healthy muscle mass gain. Consume a protein shake with weight gain powder before or after workouts for enhanced energy.

Experience the benefits of incorporating these homemade protein shakes into your dietary routine to facilitate healthy weight gain, while also implementing the aforementioned tips.

Alternatively, if time is a constraint and efficiency is a priority, consider opting for a pre-packaged, all-natural weight balance drink .

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.