Smoothies and shakes are great allies and supplements in the diet of anyone who wants to gain weight. All experts agree that the secret to increase a few extra pounds lies in eating more than energy spent. If during the day, you do lots of exercise or are under stress, hurry, anxiety, a lot of physical activity such as walking, climbing stairs, etc., your physical fatigue can be severe.

Now: it’s not just about eating "whatever", because if you eat without quality, you will damage your body. Also, if you eat, for example, many meals, fats or refined sugars, you feel sated quickly, and this will not help you at all to gain weight.

The key is in knowing how to mix certain and have an adequate protein and energy intake to your muscles start to gain weight, volume and consistency.

Well! Here are some smoothies that will help in this mission. We recommend using supplements of protein powder that are great to help gain volume and weight.

Natural Yogurt Shake

Ingredients:

• A cup of yogurt preferably homemade, no sugar
• 1 egg yolk
• One-half cup of strawberries
• One tablespoon of soy milk or protein supplement.
• A drop of pure water or more as you like.
• Rice molasses or brown sugar to sweeten. Avoid white sugar.

Procedure:

Blend everything and drink slowly

Pecans and Soy Shake

Ingredients:

• 2 tablespoons of chopped pecans
• 1 cup of skim milk
• 2 tablespoons of soy milk or protein powder
• A little cinnamon
• Molasses rice or other cereal

Procedure:

Blend all and serve

Oats and Amaranth shake

Ingredients:

• 4 tablespoons of granulated oatmeal
• 1 cup of soy or almond milk
• Molasses rice or barley
• 3 tablespoons of amaranth
• 2 tablespoons of protein supplement
• Strawberries or bananas to taste
• Water, the necessary

Procedure:

Blend all, if too thick, add more water.

Quinoa Shake

Ingredients:

• 1 glass of soy milk with cooked quinoa
• Molasses or honey to sweeten
• One tablespoon of chopped almonds

Procedure:

Blend everything and drink slowly.

Almond and Cocoa Smoothie

Ingredients:

• 1 cup of almond milk
• 5 almonds
• Half a cup of yogurt
• 2 tablespoons of protein powder
• 2 tablespoons of cocoa
• Molasses or honey to sweeten

Procedure:

Blend everything and drink slowly.

Lemon and Spirulina Shake

Ingredients:

• 3 lemons
• A glass of water
• 2 tablespoons of Spirulina
• 1 kiwi
• Rice syrup
• 1 cup of amaranth

Procedure:

Blend juice from the lemons with the rest of the ingredients. Drink slowly without strain.