You may wish to gain weight to look more muscular, make yourself stronger for sport, or if you are classed as underweight on the Body Mass Index scale. In order to gain weight, you need to consume more calories than you burn. These calories should preferably come from nutritious sources, and while pre packaged weight gain shakes can help you gain weight, a much better option would be to purchase a basic protein powder, and add in other ingredients to make a high calorie, healthy weight-gain shake.
Choose Your Protein
Protein is extremely important as it helps to build and repair cells and produces enzymes and hormones. It should be the base of your weight-gain shake, as it can aid with gaining lean weight. Look for a basic whey protein powder, and put 30 g of it into a blender. According to nutritionist Dr Jonny Bowden, whey protein helps you maintain a strong immune system. Check with your doctor before purchasing any supplements.
Add in Carbohydrate
To get more calories into your shake, add some carbohydrates. Look to include carbohydrates which score low on the glycemic index such as whole grains, fresh fruits and vegetables, as nutritionist Dr Mike Roussell advises that these are better at keeping your blood sugar levels stable. A good choice for your shake may be a cup of oats, a banana or a cup or 2 of mixed berries.
Fats
Fats can help with muscle growth and control hormone levels, while also being very calorie dense, which is ideal when gaining weight. You could put a tablespoon of an oil, such as olive, walnut or macadamia in your shake, or try some nut butter. Likewise you may add some coconut milk to give your shake a creamier taste.
Blend
Add a small amount of water to the ingredients, and blend for 20 seconds. If you prefer your shake to be thinner, then repeat this process until you get the desired consistency. If you feel the need to increase the calories further, use milk instead of water. Remember that these shakes should be used as part of a balanced diet. You should still consume whole foods where possible.
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