By Elliot Fisher MS, ATC, CSCS, PES
It’s common for people to need strategies to lose weight, but a handful of people also need help gaining weight. The number one factor for weight gain or loss is caloric intake in response to your caloric expenditure. More calories than you expend results in weight gain, less calories than you expend results in weight loss. The bigger issue is handling your appetite. People who have trouble losing weight often are hungry and want to eat more food when they should. It is vice versa for gaining weight, people can’t eat enough to gain weight because they get full quickly. In this blog we’ll cover a protein shake recipe that will help most people gain weight.
- 3 cups whole milk (use lactaid milk if lactose intolerant)
- 1 cup oats
- 4 tablespoons peanut butter (use an alternate fat if peanut allergy)
- 1 tablespoon coconut oil or olive oil (coconut oil will give a coconut flavor, olive oil will be relatively flavorless in this large of a shake)
- 2 scoops of protein powder
- 1 frozen banana
Mix all the ingredients in a blender and drink up! You can modify this shake by adding or taking things away. You can also cut the ingredients in half if you can’t consume this much liquid at once.
Nutrition for this shake:
Protein 88 grams
Carbohydrates 133 grams
Fat 78 grams
Fiber 15 grams