6 Delicious High-Calorie Smoothie Recipes For Weight Gain

Are you tired of sipping on those light and airy smoothies that leave you feeling hungry an hour later?

Well, it’s time to shake things up with some high-calorie smoothie recipes that will keep you satisfied and energised for hours on end.

Whether you’re hitting the gym, powering through a busy workday, or simply need a tasty pick-me-up, these smoothies have got your back!

But First, Here’s Why You Should Use High-Calorie Smoothies For Weight Gain

When most folks think about smoothies, they usually picture them as part of a weight-loss plan or just a way to stay healthy. But there’s another side to the smoothie game.

Some of us are actually on the lookout for ways to put on a few extra pounds or bulk up those muscles.

If you’ve got a metabolism that’s faster than a cheetah on roller skates, or you’re an athlete training hard, or maybe you’re just bouncing back from a tough time like surgery or illness, slurping down some high-calorie smoothies might just be the trick to getting those much-needed extra calories in a way that’s actually good for you!

Here are all the reasons why someone might want a high-calorie smoothie for weight gain:

• Increased Caloric Intake: You know how it goes, getting enough calories throughout the day can feel like a struggle especially if you’re juggling work, family and everything else life throws at you! High-calorie smoothies are the ultimate hack for sneaking in those extra calories without leaving you feeling like you’ve just eaten a Thanksgiving feast!
• Muscle Building: For folks aiming to bulk up those muscles, especially if you’re into sports or pumping iron, getting extra calories is key. High-calorie smoothies can be packed with stuff like protein, good fats, and carbs—all the good stuff your muscles need to heal up and get bigger.
• Nutrient Density: Those sugary snacks and processed foods might leave you feeling like you just raided the candy aisle, but high-calorie smoothies are the total opposite of that—more like a rainbow of goodness, packed with fruits, veggies, nuts, seeds, and even protein-packed Greek yoghurt or protein powder. All those yummy ingredients are loaded with the good stuff your body craves: vitamins, minerals, antioxidants, and fibre. So you’re pretty much having your cake and eating it too (well, kind of), except it’s in smoothie form!
• Convenience and Portability: High-calorie smoothies are easy-peasy to whip up in a jiffy when life gets too busy—perfect for folks hustling through their day without a spare moment for a sit-down meal. Plus, they’re totally portable—toss one in your bag for a quick nibble between tasks or a tasty refuel after crushing it at the gym.
• Recovery and Healing: For individuals bouncing back from being sick, having surgery or experiencing unintentional weight loss, high-calorie smoothies can really lend a hand by providing the necessary vitamins, nutrients and calories needed for healing and regaining strength. Plus, they are easier to digest—a great option for individuals with digestive issues or those who may have difficulty eating solid foods during recovery.

Ultimately, the key to using high-calorie smoothies for weight gain is to ensure that they are balanced, containing a mix of protein, healthy fats, complex carbohydrates, and micronutrients.

Additionally, it’s important to listen to your body’s hunger cues and adjust portion sizes accordingly.

Anyhoo, let’s get on with it…

Delicious High-Calorie Smoothie Recipes For Weight Gain

1. Peanut Butter Banana Bliss

Ingredients:

• 2 ripe bananas
• 2 tablespoons of peanut butter
• 1 cup of whole milk or almond milk
• 1 tablespoon of honey
• Handful of ice cubes

Directions:

• Peel the bananas and blend with all the other ingredients until smooth and creamy.
• Pour into a glass and enjoy the nutty goodness!

2. Chocolate Avocado Dream

Ingredients:

• 1 ripe avocado
• 1 tablespoon of cocoa powder
• 1 cup of full-fat Greek yogurt
• 1 tablespoon of honey or maple syrup
• 1/2 cup of coconut milk

Directions:

• Blend until velvety smooth, then sip away on this delectable treat.

3. Tropical Mango Coconut Delight

Ingredients:

• 1 cup of frozen mango chunks
• 1/2 cup of canned coconut milk
• 1/2 cup of orange juice
• 1/4 cup of plain Greek yoghurt
• 1 tablespoon of chia seeds (optional)

Directions:

• Blend until creamy and pour into a fancy glass. Garnish with a sprinkle of shredded coconut if you’re feeling fancy!

4. Berry Blast Energy Booster

Ingredients:

• 1 cup of mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup of rolled oats
• 1 cup of whole milk or soy milk
• 1 tablespoon of honey or agave syrup
• Handful of spinach leaves (optional, but adds extra nutrients!)

Directions:

• Blend until smooth and vibrant. This one’s perfect for a quick breakfast on the go!

5. Vanilla Almond Protein Powerhouse

Ingredients:

• 1 scoop of vanilla protein powder
• 1 ripe banana
• 1 tablespoon of almond butter
• 1 cup of unsweetened almond milk
• Handful of spinach or kale

Directions:

• Blend until creamy and dreamy. Sip on this after a workout to help those muscles recover and grow!

6. Creamy Cashew Date Delight

Ingredients:

• 1/2 cup of raw cashews (soaked overnight or for at least 4 hours)
• 2-3 pitted dates
• 1 cup of unsweetened almond milk
• 1/2 teaspoon of cinnamon
• Handful of ice cubes

Directions:

• Blend until lusciously smooth. This one’s like a dessert in a glass!

10 Very Important Signs You Are Not Getting Enough Water

Drinking water may not be as exciting as a passionfruit and mango smoothie, but it IS essential for our overall health and well-being, yet many of us don’t drink enough of it.

Dehydration can sneak up on us, causing a range of symptoms that often go unnoticed.

In this blog post, we’ll explore 10 very important signs that indicate you may not be getting enough water.

From subtle cues to more obvious warnings, these signs serve as reminders to prioritise hydration in our daily lives.

How Much Water Should I Be Drinking Per Day?

The amount of water you should drink per day varies depending on several factors, including your age, weight, activity level, and climate.

According to the NHS website, it is recommended to aim for “six to eight cups of fluid a day”, which is equivalent to approximately 2 litres or half a gallon.

However, individual hydration needs may differ, and it’s essential to listen to your body’s cues for thirst and adjust your water intake accordingly.

I Hate The Taste Of Water, Are There Any Other Ways To Stay Hydrated?

If you dislike the taste of plain water, there are several alternative ways to stay hydrated and meet your fluid needs.

One option is to infuse your water with natural flavours, such as slices of lemon, cucumber, or mint, to enhance its taste without adding calories or sugar.

You can also try drinking herbal teas, coconut water, or flavoured sparkling water as refreshing alternatives to plain water.

Additionally, consuming water-rich foods like fruits and vegetables, such as watermelon, cucumber, and strawberries, can contribute to your daily fluid intake.

1. Persistent Thirst

One of the most obvious signs of dehydration is persistent thirst.

This sensation is regulated by hormonal mechanisms, including the release of vasopressin, which prompts the kidneys to conserve water when fluid levels are low.

Research has shown that the brain’s thirst centre, located in the hypothalamus, responds to changes in blood osmolality, triggering feelings of thirst to encourage fluid intake.

So, if you find yourself constantly reaching for a glass of water throughout the day, your body may be signalling that it’s not getting enough hydration.

2. Dark Urine

According to a study by Frontiers in Nutrition, the colour of your urine can be a clear indicator of your hydration status.

Dark yellow or amber-coloured urine suggests that you may be dehydrated.

Inadequate water intake leads to more concentrated urine, indicating that your body needs more fluids.

3. Dry Mouth and Lips

Dry or chapped lips can be caused by external factors such as certain weather conditions, particularly in cold, dry climates or during winter.

Exposure to harsh winds, low humidity, and cold temperatures can strip moisture from the delicate skin on the lips, leading to dryness, chapping, and discomfort.

Persistent dry lips, however, may also signal underlying dehydration. When the body is not adequately hydrated, it prioritises essential functions like maintaining blood pressure and regulating body temperature over less critical functions like keeping the lips moist.

As a result, the body may conserve moisture by reducing saliva production, leading to dryness in the mouth and lips.

4. Fatigue and Weakness

A British Journal of Nutrition study examined the effects of hydration status on cognitive performance and mood in healthy young women.

The findings showed that even mild dehydration led to impairments in cognitive function, including reduced attention, increased fatigue, and decreased alertness.

Additionally, participants reported more negative mood states, such as tension, anxiety, and fatigue, when they were dehydrated compared to when they were adequately hydrated.

These findings highlight the importance of maintaining proper hydration for optimal cognitive performance and mood regulation.

5. Headaches

Headaches are a common symptom of dehydration and can range from mild tension headaches to severe migraines.

Dehydration reduces blood flow and temporarily contracts the brain, leading to headaches.

A study titled “Increased Water Intake To Reduce Headache” has shown that increasing water intake can help reduce the frequency and severity of headaches, especially migraines.

Recognising headaches as a potential sign of dehydration is essential for maintaining hydration and preventing discomfort.

But don’t drink too much water! I know it may sound counterintuitive, but excessive amounts of water can lead to a condition known as water intoxication or hyponatremia, which can, in rare cases, cause headaches among other symptoms.

Water intoxication occurs when the balance of electrolytes in the body is disrupted due to an overload of water consumption, leading to a dilution of sodium levels in the blood.

In cases of water intoxication, the excessive intake of water overwhelms the kidneys’ ability to excrete it, causing the body’s sodium levels to become dangerously low.

This imbalance in electrolytes can lead to symptoms such as headaches, nausea, vomiting, confusion, seizures, and in severe cases, coma and even death.

6. Dizziness and Lightheadedness

According to Healthline, dizziness and lightheadedness can be warning signs of dehydration, often stemming from blood pressure and volume changes due to inadequate fluid intake.

When the body lacks sufficient hydration, blood volume decreases, which can lead to a drop in blood pressure upon standing up—a condition known as orthostatic hypotension.

This sudden decrease in blood pressure can cause dizziness and lightheadedness, especially when transitioning from a seated or lying position to standing.

These symptoms can be particularly pronounced in individuals who are already prone to low blood pressure or who engage in activities that promote fluid loss, such as exercise or exposure to hot temperatures.

Recognising dizziness and lightheadedness as potential signs of dehydration is crucial for taking prompt action to rehydrate and prevent further complications.

7. Dry Skin

Dry skin is a common symptom of dehydration and can result from inadequate moisture levels in the body.

This can compromise skin barrier function and reduce skin elasticity, leading to dryness and dullness.

Maintaining proper hydration is essential for supporting skin health and preventing dry skin.

By ensuring adequate water intake and using moisturisers to lock in hydration, you can help keep your skin soft, smooth, and hydrated.

8. Constipation

Constipation, characterised by infrequent bowel movements and difficulty passing stools, can be a sign of dehydration.

When the body lacks sufficient water, the colon absorbs more water from the stool, resulting in hardened stools that are difficult to pass.

Research has shown that dehydration can lead to reduced stool volume and slower transit time through the colon, contributing to constipation.

Increasing water intake can help soften stools, promote regular bowel movements, and alleviate constipation symptoms.

It’s important to note that some other lifestyle factors may cause constipation too:

• Inadequate dietary intake of fibre, carbohydrates, and fluids
• Reduced physical activity
• Fluid losses due to diarrhoea

9. Muscle Cramps

Muscle cramps are often an indication of dehydration and electrolyte imbalances.

When the body lacks sufficient fluids, electrolytes such as sodium, potassium, calcium, and magnesium become depleted, leading to muscle fatigue and increased susceptibility to cramps, especially during and after exercise.

A review by the Journal of Sports Sciences notes “Since it is established that dehydration will impair exercise capacity and can pose a risk to health, the intake of fluid during exercise to offset sweat loss is important.”

Proper hydration and replenishment of electrolytes are crucial for preventing muscle cramps and maintaining optimal muscle performance.

10. Reduced Urination

Reduced urination frequency or passing small amounts of urine can indicate dehydration.

This reduction in urine volume occurs as the kidneys conserve water in response to dehydration, resulting in concentrated urine.

If this is less than 400ml per day, the medical term for this is oliguria.

According to Healthline, the most common cause of oliguria is dehydration, but other causes are:

• Infection or trauma
• Urinary tract obstruction
• Medications

By staying attentive to changes in urinary habits and ensuring adequate fluid intake, you can support your body’s hydration needs and prevent the negative effects of dehydration.