Recipe for a shake without the use of supplements with excellent nutritional values.
“I can’t gain weight…”
“I get tired of eating and that’s all I can do.”
OK enough.
We took the previous recipe from whey-free protein shake and we created the version hypercaloric.
If you have problems gaining weight, try adding this shake to your diet.
Ingredients
- 80g of oats
- 1 Banana
- 250g Quark Cheese
- 1 tablespoon of honey
- 10 Roasted almonds (optional to toast)
- 2 tablespoons of stevia
- 200ml semi-skimmed milk + 300ml water
Preparation method
- Grind all the ingredients either with a magic blender or in a blender until you obtain a homogeneous mixture.
Tip
To avoid residue at the bottom of the container, place the liquid ingredients first.
You can easily find quark cheese in Aldi supermarkets.
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Nutritional value
Calories 780
Protein 55g
Carbohydrates 100g
Fat 18g
I can't find quark cheese, what can replace it?
You can try it with low-fat fresh cheese but the flavor probably won't be the best.
Where do I find stevia?
You can find it in hypermarkets/supermarkets in the sweeteners section.
I liked the tips
When is the best time to drink this shake?
When is the best time to drink this shake: pre, post workout or on another occasion
You can use it at any meal, in the case of pre-workout it is best to leave some time between the shake and training because this ends up being a heavy meal.
Can it be eaten for breakfast or is it not the best option?
Yes, it can be used for breakfast :)
But is it a complete breakfast or not? As for milk and stevia, are there any substitutes?
It does, but it always depends on the rest of the food.
The milk can be replaced with water, or if you prefer, another type of milk, such as oat milk for example.
As for stevia, it is a sweetener, you can use another one.
Are you not supposed to feel full at breakfast with this smoothie? I already had it for breakfast, and I was hungry… :-/
Yes, it is possible.
The objective of this recipe is to gain weight in people who have difficulty doing so, and therefore, it has ~800 quality calories, easy to ingest, and not too filling like the solid food equivalent.
If after an hour you're already hungry, it's probably better to opt for something solid (e.g.: https://ginasiovirtual.mystagingwebsite.com/crepes-ricos-em-proteina/), or add some fat, especially if you have removed the milk.
Yes, that's the problem, after an hour I'm already hungry...
But I found this smoothie very practical for a breakfast, I've tried everything, oat pancakes, tapioca crepes, scrambled eggs, wholemeal bread, oatmeal, etc. but I get tired, I don't have the patience, nor the time during the week, to be preparing breakfasts, and I wanted something more practical, that wouldn't give me a lot of work, but I also didn't want a gallon and some toast first thing in the morning (although I would love it)
Try adding some fat, or use something to accompany the shake :)
do the basics, cook two cups of rice and buy a kilo of chicken and a kilo of beef
Cook the rice and place it in four lunch boxes and the chicken. enter the amount you need
2 or three for protein and 4 or five for carbohydrates if that's a lot more carbohydrates. more (rice)
Then you weigh your weight and always add a little more.
As soon as you buy the chicken, weigh it and keep it weighed with the amount you need, always adding a little more because after frying it becomes lighter.
I like to leave everything ready, I make four lunches, at 7pm they are ready, I work at dawn like one 21 hours later 00:00 then 3 hours five o'clock I have a sheike at seven o'clock like the fourth lunch box then I'll be back at 5 snack. I'm going to sleep nine hours! I wake up at 3 pm 6 meals, I go to the gym after training seven
always 7 meals if you are an ectomorph like me and want to gain gross mass, do the basics like this
put salad in two add salad I only add it when I'm at home, other than that it depends but I always add something extra like chicken, rice and 1 egg, or a piece of potato.
do it one week with just rice and then the next week with pasta, pasta is good and excellent before training
post training or pre training, if you can't eat lunch or if you can do something else, I advise you to cook 5 eggs and eat two yolks along with cassava or tapioca, very healthy, it's up to you.
bro, if you feel like eating and you're a naturally thin guy, don't have to, just don't overdo it and never stop eating what you eat in your diet
For example, sis, you don't need to eat all seven meals, make 4 or five and eat something soft and like not a lot of junk but also don't go hungry. and don't worry
In 3 months I gained 5 kilos and in 6 I had gained 10
Now it's much more difficult
And so naturally it's always more difficult because you have to eat more and train and rest much more much more.
hug