If you thought losing weight is one of the biggest challenges in terms of fitness, then you must not have faced the challenge of gaining weight. For those who are tough gainers and have a fast metabolism, it is a big challenge to gain weight in a healthy way. You should include a weight gainer in your routine to get the extra calories and balance carbohydrates, protein, and essential vitamins. One of the best weight gainer supplements in India is by GNC.
Diet plan for weight gain
There is no single diet plan for weight gain, it has to be customized as per your requirements for best results. Here are some points that you should keep in mind when making a diet plan for weight gain –
- Determine your Total Daily Energy Expenditure (TDEE) using an online calculator. TDEE represents the total calories you burn in a day, including your basal metabolic rate (BMR) and physical activity.
- To gain weight, aim for a caloric surplus of about 250-500 calories per day above your TDEE. This surplus provides the extra energy needed for muscle growth and weight gain.
- Protein is crucial for muscle growth and repair. Include a good source of protein in each meal and snack. Aim for about 1.2 to 1.5 grams of protein per pound of body weight.
- Choose nutrient-dense foods like healthy fats – avocado, nuts, seeds, olive oil, coconut oil; complex carbohydrates – brown rice, quinoa, whole wheat pasta, oats, sweet potatoes, whole-grain bread; lean protein – chicken, turkey, lean beef, fish, eggs, Greek yogurt, cottage cheese, legumes (beans, lentils, chickpeas).
- In conjunction with your diet, engage in progressive strength training to stimulate muscle growth. Lifting weights and gradually increasing the resistance will help you gain muscle mass instead of just fat.
Smoothie recipes enriched with GNC weight gainer
- Peanut butter and banana smoothie
One of the best combinations for smoothies is peanut butter and banana. Both these ingredients add a creamy texture to the smoothie. This one is super easy to make and you can have it for breakfast, in-between meals as a healthy snack, or post workouts. It has the goodness of the best weight gainer – GNC Pro Performance Weight Gainer which will help you gain weight without adding any extra fat to your body.
Ingredients
- 1 frozen banana
- 2 scoops GNC Pro Performance weight gainer (vanilla)
- 1 tsp honey
- A few drops of vanilla essence
- 2 tbsp dark chocolate chips
- 1 cup almond milk (or any other milk of your choice)
- 2 tbsp peanut butter
Method
- Put all the ingredients, except mass gainer powder in a high-speed blender jar and blend well until you get smoothie-like consistency.
- Add the mass gainer powder and blend again.
- Adjust the consistency and sweetness as per your liking.
- Transfer to a glass and enjoy it chilled.
- Pina Colada weight gainer smoothie
On days when you want to escape to the beach but don’t have the time or leave work, this recipe will come to your rescue. It has all the benefits of a weight gainer supplement so you don’t have to worry about compromising your diet. The refreshing amalgamation of pineapple and coconut milk makes this recipe truly irresistible.
Ingredients
- 1 frozen banana
- 1 cup diced pineapple
- 1 cup low-fat coconut milk
- 2 scoops GNC AMP Amplified Mass XXX (vanilla)
- 1 tbsp coconut flakes (optional)
Method
- In a high-speed blender jar place all the ingredients and blend well until you get smoothie-like consistency.
- If the consistency is too thick, add water and blend again.
- Transfer to a glass or shaker and enjoy it chilled.
- Breakfast date smoothie
If you are bored of having your weight gainer supplement in the same old way, then it is time to switch things up and try these delicious smoothies. This smoothie recipe is perfect for those who don’t have the time to have an elaborate breakfast, yet don’t want to skip on nutrition. You can also have it post-workout to get a boost of energy and reduce muscle breakdown and tiredness.
Ingredients
- 2-3 dates (pitted)
- 1 tsp chia seeds
- Pinch of cinnamon powder
- 5-6 raisins
- ½ cup coconut milk
- 2 scoops GNC AMP Amplified Mass XXX (chocolate)
- 1 tbsp almond butter (or any other nut butter of your choice)
Method
- Add all the ingredients to a big blender jar and blend well for 1 minute or until you get smoothie-like consistency.
- Transfer to a glass and enjoy it chilled.
- Fruity tropical smoothie
If you are a fan of fruity smoothies, then this one is perfect for you. It is the perfect summer quencher, but has the goodness of the best weight gainer supplement so you can easily gain weight in a healthy way. It is vegan, gluten-free, and has no added sugar, so no compromise on your diet plan for weight gain.
Ingredients
- 1 cup chopped strawberries
- ½ cup chopped pineapple
- 1 orange (deseeded)
- 1 tsp honey or maple syrup (optional)
- 1 tsp chia seeds
- 1 cup coconut water
- 2 scoops GNC Pro Performance Weight Gainer (vanilla)
Method
- Put all the ingredients in a high-speed blender jar and blend well until you get smoothie-like consistency.
- Adjust the sweetness and consistency as per your liking.
- Transfer to a glass, add ice, and enjoy.
- Coffee lover’s weight gain Smoothie
Love to kickstart your day with a dose of coffee? Try this easy weight gain smoothie recipe and you’ll get all the benefits of a weight gainer supplement as well. The best part about this recipe is that you can easily convert it into a vegan recipe by using plant-based milk. You can even have it as a mid-meal snack or post-workouts to reduce muscle breakdown. Add your favorite weight gainer or mass gainer supplement and enjoy!
Ingredients
- ½ ripe banana
- A few drops of vanilla essence
- ½ cup low-fat milk (any plant or dairy-based milk of choice)
- 2 scoops GNC Pro Performance Weight Gainer (Chocolate)
- 1 shot espresso (cooled to room temperature)
- Cacao nibs as topping
Method
- Put all the ingredients in a high-speed blender jar and blend well until you get smoothie-like consistency.
- Adjust the sweetness and consistency as per your liking.
- Transfer to a glass, add cacao nibs, and enjoy this delicious smoothie.
Read the dosage instructions of any new weight gainer or mass gainer before consuming it. Remember that even the best weight gainer can have side effects if you consume more than the mentioned amount.
