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Mass gain requires a controlled and regular caloric surplus. When appetite is limited or main meals are not enough, incorporating a high-calorie recipe can facilitate an increase in daily energy intake.
Here is a simple, quick, and calorie-dense recipe, ideal as a snack or to supplement a meal as part of a mass gain strategy.
Why use a high-calorie recipe
To promote mass gain, it is essential to achieve a constant caloric surplus. However, simply increasing portions can become uncomfortable.
Liquid or semi-liquid recipes are often easier to consume and allow you to add several hundred calories without an excessive feeling of satiety.
Ingredients
This recipe combines carbohydrates, fats, and proteins to effectively increase energy intake:
- 60g of Nutrimuscle Organic Oat Flakes
- 1 ripe banana
- 30g of almond or peanut butter
- 250ml of whole milk or fortified plant-based drink
- 30g of Nutrimuscle Native Whey
- 1 tablespoon of honey
- 1 tablespoon of coconut oil or rapeseed oil
These ingredients provide an optimal mix of fast and complex carbohydrates, energetic fats, and complete proteins.
Step-by-step preparation
Preparation is simple and quick:
- Place all ingredients in a blender
- Blend until a homogeneous texture is obtained
- Adjust consistency by adding a little water or milk if necessary
The shake can be consumed immediately or kept refrigerated for a few hours.
Estimated nutritional values
Depending on the quantities and products used, this recipe provides approximately:
- 800 to 1000 kcal
- 35 to 45g of protein
- 90 to 120g of carbohydrates
- 35 to 50g of fats
These values can be adjusted by increasing or decreasing the portion of nuts or added oil.
How to incorporate this recipe into your routine
This type of shake can be consumed:
- As an afternoon snack
- After training to supplement caloric intake
- As a complement to a light breakfast
The goal is to integrate it into your daily caloric intake to maintain a moderate and controlled surplus.
Key takeaways
Mass gain is primarily based on the consistency of energy surplus. A well-constructed high-calorie recipe makes it easier to achieve this goal without complicating the diet.
By choosing quality ingredients and adjusting portions according to your needs, you can effectively increase your caloric intake while maintaining a structured diet.
