Homemade High Protein Shake with Milk or Water for Weight Gain

While most people want to lose weight, there are plenty of folks who want to gain weight. Bodybuilders, scrawny teenagers, people recovering from an illness—everyone’s after that elusive weight gain. And by weight gain, I mean muscle gain. Because any fool can gain weight by eating cheeseburgers for breakfast, lunch, and dinner—but that weight is going to be unsightly, unhealthy fat and appear around your stomach, jaws, and thighs. So gaining muscle–lean, shapely, and (for you wannabe meatheads out there) BIG muscle–is the key here.

Long story short, you must still eat healthy foods if you want to gain weight, and since to gain one pound of weight, you must eat approximately 3500 more calories than what you’re eating now, high protein shake with milk or water are a way to go. Eat breakfast, lunch, and dinner, then drink 2-3 high protein shake with milk or water between the meals, and you’ll be on your way to healthy weight gain. Get a few high calorie recipes for those smoothies, and you’re good to go. Assuming, of course, you’re pumping weights and not on the couch watching old Sanford and Son reruns.

Here are some ingredients you might want consider for your shake. After this list of ingredients will be 3 protein shake recipes for men and women.


protein shake with milk or water

  1. Protein powder is calorie dense, containing over 100 beneficial calories per 30-gram scoop. Protein is essential for building lean muscle. Sometimes, bodybuilders create their shakes entirely from one protein powder source.
  2. Oatmeal contains high-quality protein and is an excellent source of fiber. Oatmeal is well known for its cholesterol-lowering properties.
  3. Natural yogurt has a low fat content and is a great source of protein, multiple B vitamins, calcium, phosphorus, and zinc. Frozen yogurt is a healthy alternative to high-fat ice cream.
  4. Honey is calorie dense and overloads the body with important energy necessary for weight gain.
  5. Sports drinks, such as Ion-X Protein Water are an excellent source of quick energy and help to replace the electrolytes needed to maintain the body’s water-to-sodium ratio.
  6. Bananas are high in fructose and a good source of essential carbohydrates. Also high in Vitamin C, bananas can help lower cholesterol and boost immunity. A popular source of potassium, bananas is noted for lowering blood pressure. A banana contains just over 100 beneficial calories.
  7. Nutritional drinks, such as Ion-X Protein Water can be a superb base for high-protein shake with milk or water. The plus varieties provide extra valuable calories.
  8. Instant breakfast powder, such as Carnation, can also be a great base for a high-calorie shake when mixed with non-fat or low-fat milk. One packet mixed with 8 ounces of non-fat milk provides 220 calories and 13 grams of protein.
  9. Low-fat or nonfat milk. Often hailed as nature’s “perfect food,” milk is an ideal base for high-protein shake with milk or water. One cup of milk contains 29 percent of the recommended daily allowance (RDA) of calcium, essential for bone health. Nonfat and low-fat milk are actually higher in protein content than whole milk.
  10. Berries are a tasty addition to any shake and help to reduce the risk of cancer. A cup of strawberries contains over 100 mg. of Vitamin C plus calcium, magnesium, folate, and potassium. Raspberries are another great source of Vitamin C and potassium and along with blueberries contain vital lutein needed for healthy vision.


Very Berry Shake

  • 1/2 c. uncooked oats
  • 1 T. ground flaxseeds
  • 1 banana
  • 8-10 fresh or frozen strawberries
  • 1 c. frozen mixed berries
  • 1 c. nutritional drink (Ensure, Boost, etc.) or milk

Clean, peal and prepare fruit and other solid ingredients, place in blender. Add nutritional drink, blend all together.

Creamy Peanut Butter Banana Shake

  • 1 c. nutritional drink (Ensure, Boost, etc.) or milk
  • 1 tsp. creamy peanut butter
  • 1 banana, sliced
  • 1/2 c. vanilla frozen yogurt

Place ingredients in blender and mix until smooth.

Neapolitan Shake

  • 1 pkg. vanilla instant breakfast powder or protein powder
  • 1 c. low-fat milk
  • 1 c. chocolate frozen yogurt
  • 1 c. fresh or frozen strawberries

Place ingredients in blender and mix until desired consistency.

We hope you’ve enjoyed this article about weight gain shakes for men and women.

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