Are you struggling to gain weight and build muscle? Do you want to add more calories and protein to your diet without feeling too full or bloated? If so, you might want to try some protein powder recipes.
Protein powder is a popular supplement that can help you increase your protein intake and support muscle growth. It can also provide other nutrients, such as carbs, fats, vitamins, and minerals, depending on the type and quality of the product.
However, protein powder alone is not enough to make you gain weight. You need to consume more calories than you burn, and eat a balanced diet that includes whole foods, healthy fats, and complex carbs. Protein powder can help you achieve this goal by adding extra calories and protein to your meals and snacks.
In this article, we will show you some of the best protein powder recipes for weight gain. These recipes are easy to make, delicious, and nutritious. They can help you boost your calorie and protein intake without making you feel too full or sick. Plus, they are suitable for different dietary preferences, such as vegan, gluten-free, or dairy-free.
So, if you are ready to gain some weight and muscle with protein powder, keep reading and try these recipes!
What Kind of Protein Powder Should You Use?
Before we get into the recipes, let’s talk about the different types of protein powder and how to choose the best one for you.
There are many types of protein powder on the market, each with its own benefits and drawbacks. Some of the most common ones are:
- Whey protein: This is one of the most popular and widely used types of protein powder. It comes from cow’s milk and is a complete protein, meaning it contains all nine essential amino acids. It is also fast-digesting, which means it can quickly reach your muscles and stimulate protein synthesis. Whey protein is suitable for most people, except those who are lactose intolerant or allergic to dairy.
- Casein protein: This is another type of protein that comes from cow’s milk. It is also a complete protein, but it is slow-digesting, which means it can provide a steady supply of amino acids to your muscles for a longer time. Casein protein is ideal for consuming before bed or when you go for long periods without eating, as it can help prevent muscle breakdown and promote recovery.
- Soy protein: This is a plant-based protein that comes from soybeans. It is also a complete protein and a good option for vegetarians and vegans. Soy protein can help lower cholesterol, improve bone health, and support hormone balance. However, some people may be allergic to soy or have concerns about its effects on estrogen levels.
- Pea protein: This is another plant-based protein that comes from yellow peas. It is low in carbs and fat, and high in fiber and iron. Pea protein is easily digestible and hypoallergenic, making it suitable for people with food sensitivities or digestive issues. However, it is not a complete protein, as it lacks some amino acids, so it should be combined with other protein sources.
- Rice protein: This is a plant-based protein that comes from brown rice. It is also easily digestible and hypoallergenic, and has a mild flavor that can blend well with other ingredients. Rice protein is not a complete protein either, so it should be mixed with other protein sources as well.
- Hemp protein: This is a plant-based protein that comes from hemp seeds. It is rich in omega-3 fatty acids, fiber, and other nutrients, making it a superfood for your health. Hemp protein is also a complete protein, but it has a lower protein content and a higher fat content than other protein powders. It also has a nutty flavor that may not appeal to everyone.
As you can see, there are many types of protein powder to choose from, and each one has its pros and cons. The best type of protein powder for you depends on your personal goals, preferences, and needs. You should also consider the quality, price, and taste of the product, and read the label carefully to check the ingredients and nutrition facts.
Some general tips to help you choose a good protein powder are:
- Look for a protein powder that has at least 20 grams of protein per serving, and a low amount of sugar, fat, and additives.
- Choose a protein powder that matches your dietary requirements, such as vegan, gluten-free, or dairy-free.
- Experiment with different flavors and brands until you find one that you like and that works for you.
- Mix and match different types of protein powder to get the benefits of each one and to avoid getting bored of the same taste.
How to Make Protein Powder Recipes for Weight Gain
Now that you know what kind of protein powder to use, let’s see how to make some delicious and nutritious protein powder recipes for weight gain.
The basic formula for making a protein powder recipe is:
- Protein powder: Choose your favorite type and flavor of protein powder and add one or two scoops to your recipe. This will provide the bulk of the protein and calories in your recipe.
- Liquid: Choose a liquid that complements the flavor of your protein powder and add enough to achieve the desired consistency. You can use water, milk, almond milk, soy milk, coconut milk, or any other liquid of your choice. For extra calories and creaminess, you can use full-fat milk or coconut milk.
- Fruits: Choose some fresh or frozen fruits that add natural sweetness, flavor, and vitamins to your recipe. You can use bananas, strawberries, blueberries, raspberries, mangoes, pineapples, or any other fruits that you like. For extra calories and healthy fats, you can also add some avocado to your recipe.
- Nuts and seeds: Choose some nuts and seeds that add crunch, healthy fats, and minerals to your recipe. You can use almonds, walnuts, cashews, pistachios, sunflower seeds, pumpkin seeds, chia seeds, flax seeds, or any other nuts and seeds that you like. For extra calories and protein, you can also add some nut butter or tahini to your recipe.
- Extras: Choose some extras that add flavor, texture, and nutrients to your recipe. You can use cocoa powder, vanilla extract, cinnamon, nutmeg, honey, maple syrup, dates, oats, granola, coconut flakes, chocolate chips, or any other extras that you like.
To make a protein powder recipe, you just need to combine all the ingredients in a blender and blend until smooth and creamy. You can adjust the amount of liquid and extras to suit your taste and preference. You can also add some ice cubes to make your recipe colder and thicker.
You can enjoy your protein powder recipe as a meal or a snack, depending on your calorie and protein needs. You can also store your protein powder recipe in the fridge for up to a day, or in the freezer for up to a month.
Protein Powder Recipes for Weight Gain
Here are some examples of protein powder recipes for weight gain that you can try at home. These recipes are based on the formula above, but you can modify them according to your liking and availability of ingredients.
Chocolate Peanut Butter Banana Smoothie
This smoothie is a classic combination of chocolate, peanut butter, and banana. It is rich, creamy, and satisfying, and provides 587 calories and 30 grams of protein per serving.
Ingredients:
- 1 large banana
- 3/4 cup (180 mL) whole milk
- 3 tbsp. (21 grams) unsweetened cocoa powder
- 3/4 cup (170 grams) full fat plain Greek yogurt
- 1 tbsp. (21 grams) honey
- 1 tbsp. (16 grams) peanut butter
Instructions:
- Combine all ingredients in a blender and blend on high speed until thick and smooth. It’s recommended to add the cocoa powder gradually to prevent caking.
- Enjoy your smoothie as a meal or a snack.
Green Smoothie with Greek Yogurt
This protein smoothie features full fat Greek yogurt as the base and is chock-full of nutrient-dense fruits and veggies. It has banana and pineapple for natural sweetness, spinach for iron and folate, and orange juice for vitamin C and hydration.
Ingredients:
- 1 ripe medium banana
- 1 cup (165 grams) fresh, canned, or frozen pineapple
- 3 cups (30 grams) spinach
- 1 cup (245 grams) full fat plain Greek yogurt
- 6 ounces (180 mL) fruit juice of your choice
Instructions:
- Combine all ingredients in a blender and blend until smooth.
- Enjoy your smoothie as a breakfast, snack, or dessert.
Nutrients:
- Calories: 495
- Protein: 28 grams
- Fat: 11 grams
- Carbs: 71 grams
Coffee Protein Smoothie with Whey Protein
This irresistible treat combines coffee and chocolate protein powder to help jump-start your weight gain. It also has banana for potassium and energy, almond butter for healthy fats and calories, and oats for fiber and carbs.
Ingredients:
- 1 medium banana, frozen
- 1 scoop (25 grams) whey protein powder (chocolate or peanut butter flavor)
- 2 tbsp. (14 grams) unsweetened cocoa powder
- 2 tbsp. (32 grams) almond butter
- 1 1/2 cups (360 mL) whole milk
- 2–3 ice cubes
- 1/4 cup (60 mL) brewed coffee, chilled
Instructions:
- Combine all ingredients except coffee in a blender and blend on high speed until smooth and creamy.
- Add coffee and blend again until well combined.
- Enjoy your smoothie as a breakfast, snack, or dessert.
Nutrients:
- Calories: 672
- Protein: 37 grams
- Fat: 35 grams
- Carbs: 58 grams
