Are you looking for effective protein shakes for weight gain in Nigeria?
You're in luck! I've compiled 12 top-notch protein shake recipes specifically designed to help you gain weight.
These shakes are packed with essential nutrients, including protein, carbohydrates, fats, vitamins, and minerals, to fuel your body without making you feel overly full.
Let's dive in...
Protein Shakes For Weight Gain In Nigeria
Here are 12 top-notch protein shake recipes designed to support weight gain:
1. Chocolate Peanut Butter Shake with Greek Yogurt
Ingredients:
- Large banana
- Whole milk
- Unsweetened cocoa powder
- Full-fat plain Greek yogurt
- Honey
- Peanut butter
Instructions: Blend all ingredients until thick and smooth.
Nutrients: Calories: 587 | Protein: 30g | Fat: 23g | Carbs: 65g
2. Triple Berry Smoothie with Egg Whites
Ingredients:
- Pasteurized egg whites
- Fresh or frozen strawberries, blueberries, raspberries
- Small avocado
- Orange juice
Instructions: Blend until smooth.
Nutrients: Calories: 491 | Protein: 26g | Fat: 23g | Carbs: 45g
3. Green Smoothie with Greek Yogurt
Ingredients:
- Ripe medium banana
- Fresh, canned, or frozen pineapple
- Spinach
- Full-fat plain Greek yogurt
- Fruit juice
Instructions: Blend until smooth.
Nutrients: Calories: 495 | Protein: 28g | Fat: 11g | Carbs: 71g
4. Coffee Protein Smoothie with Whey Protein
Ingredients:
- Brewed coffee (cold)
- Ice cubes
- Frozen banana
- Cocoa powder
- Almond butter
- Chocolate or mocha whey protein powder
- Chia seeds
Instructions: Blend until smooth.
Nutrients: Calories: 413 | Protein: 33g | Fat: 17g | Carbs: 32g
5. Apple Cinnamon Hemp Heart Protein Smoothie
Ingredients:
- Whole milk
- Small apples
- Rolled oats
- Almond butter
- Hemp hearts
- Chia seeds
- Medjool date
- Vanilla extract
- Cinnamon
- Ice cubes
Instructions: Blend until smooth.
Nutrients: Calories: 895 | Protein: 32g | Fat: 47g | Carbs: 86g
6. Strawberry Banana Smoothie with Kefir
Ingredients:
- Fresh or frozen strawberries
- Ripe medium banana
- Whole milk kefir
- Oats
- Ice cubes (optional)
Instructions: Blend until a puree consistency is reached.
Nutrients: Calories: 403 | Protein: 14g | Fat: 11g | Carbs: 62g
7. Chocolate Avocado Smoothie with Flaxseed
Ingredients:
- Whole milk
- Large avocado
- Pitted dates
- Unsweetened cocoa powder
- Banana
- Chocolate whey protein powder
- Ground flaxseed
Instructions: Blend until smooth.
Nutrients: Calories: 671 | Protein: 36g | Fat: 27g | Carbs: 71g
8. Blueberry Smoothie with Silken Tofu
Ingredients:
- Silken tofu
- Unsweetened soy milk
- Medium banana
- Fresh or frozen blueberries
- Honey
Instructions: Blend until smooth.
Nutrients: Calories: 493 | Protein: 28g | Fat: 13g | Carbs: 66g
9. 1000-Calorie Smoothie with Whey Protein
Ingredients:
- Frozen strawberries
- Peanut butter
- Banana
- Honey
- Oats
- Whey protein powder
- Whole milk
Instructions: Blend until smooth.
Nutrients: Calories: 1100 | Protein: 69g | Fat: 36g | Carbs: 125g
10. Bedtime Casein Protein Smoothie
Ingredients:
- Frozen banana
- Casein protein powder
- Unsweetened cocoa powder
- Peanut butter
- Whole milk
- Ice cubes
Instructions: Blend until smooth.
Nutrients: Calories: 655 | Protein: 44g | Fat: 31g | Carbs: 50g
Green Smoothie with Pea Protein
Ingredients:
- Unsweetened coconut milk
- Frozen banana
- Peanut butter
- Fresh spinach
- Vanilla pea protein
- Ice
Instructions: Blend until smooth.
Nutrients: Calories: 363 | Protein: 27g | Fat: 15g | Carbs: 30g
12. Pumpkin Pie Shake with Egg White Protein
Ingredients:
- Whole milk
- Frozen banana
- Pumpkin puree
- Vanilla egg white protein powder
- Almond butter
- Pumpkin pie spice
- Cinnamon
- Ice cubes
- Graham cracker crumbs (optional)
Instructions: Blend until smooth.
Nutrients: Calories: 535 | Protein: 36g | Fat: 19g | Carbs: 55g
Best Weight Gain Shake Ingredients
When creating weight gain shakes, opt for calorie-dense ingredients without compromising on nutrition. Here's a list of top ingredients categorized by nutrient type:
Proteins:
- Whey protein powder
- Casein protein powder
- Pea protein
- Pumpkin protein
- Brown rice protein
- Egg whites or egg white protein powder
- Greek yogurt
- Kefir
- Hemp protein
- Chia seeds
- Silken tofu
- Cow's milk
- Soy milk
Checkout the complete list of protein-rich Nigerian foods here
Carbs:
- Fruit juice (orange, pineapple, cranberry, cherry, apple, pomegranate)
- Whole fruits (bananas, mangoes, berries, peaches, apples, oranges)
- Oats and other grains
- Honey
- Dates
Fats:
- Flaxseed
- Avocado
- Nut butters
- Coconut oil
- Nuts (almonds, walnuts, cashews)
- Full-fat Greek yogurt
- Chia seeds
Additional Tips:
- Favor Fats: They contain 9 calories per gram, enhancing the calorie content without increasing volume significantly. Opt for sources like nut butters, avocado, and flaxseed.
- Choose Full-Fat Versions: Utilize full-fat milk, yogurt, and kefir for an extra calorie boost.
Summary
When aiming for weight gain, consuming more calories than you burn is essential. Incorporating liquid calories from protein shakes and smoothies is a straightforward strategy. The provided protein smoothie recipes include a range of nutritious ingredients to get you started. Don't hesitate to experiment with your favorite ingredients to craft your unique blends.
