As noted, my kid wants to gain weight for his sport (hockey) so I’m asking for easy protein smoothie recipes to help him add some pounds. He is very fast on the ice and has not got one extra ounce on him. All muscle but wants to “get bigger”. Yes, he works out, too.
Thanks!

A gallon of milk a day plus homemade biscuits!

Amino acids from Perfect Health. Some aminos will convert to sugar, but I believe that Perfect Health does not use those aminos.

I lost 20 lbs. from a covid related problem. Later gained 3 lbs. of muscle a month from taking aminos, plus working out.

Add bananas to the smoothies.

I don’t know about smoothies, but get him a weekend job with a concrete contractor. He’ll gain muscle mass and be able to help with the costs. That’s one darn expensive sport. Best of luck irreverent.

Protein powder, nanners and peanut butter

Thanks, guys!

So he wants to increase his fat. More fats and carbs will do the trick but ideally more complex carbs as simple carbs like refined sugar/soda pop can really spike his glucose level though that varies among people. Pizza and pasta should do the trick but not sure that will work well in the blender. Potatoes too if he likes them. Snacking on nuts like almonds/cashews/walnuts as they typically have high fat content.

This is a bulking protein blend I did when I was in my early 30s and lifting 5 days a week.

Start off with a quality whey protein isolate (e.g. Dymatize Iso 100) in favorite flavor (btw, their cocoa pebbles flavor is delicious). Mix with:

milk instead of water

spoonful or two of peanut butter. Preferably one with two ingredients (peanut and salt) that you have to stir the oil. I like Laura Scudders.

diced banana

1 Tbsp flaxseed oil

1/4 cup of old fashioned oats. The texture is better if you blend the oats into a powder first and add the rest of ingredients. If you have digestive issues from this, cook up 3 to 5 days worth at once and store in fridge.

The above is a lot healthier than the "weight gainers" sold at supplement store or on-line. Those are pure sugar.

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Ego is the anesthesia that deadens the pain of stupidity

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If he is a growing teenager just tell him to consume more of everything he already eats. He will only have that luxury for a few more years - but it will work for him.

If your family does not already have one, he may also appreciate a smart scale that can help him keep track of what percent of his body weight is fat. Now they may not be as accurate as an expensive DEXA scan they are helpful at seeing how a baseline has changed. Even the less expensive ones seem to do a decent job on that. We are happy with this one from Renpho. The HumeHealth one is suppost to be among the best but a bit more complicated to use and close to $200.


https://www.amazon.com/dp/B0D2...t_b_fed_asin_title_2

https://humehealth.com/pages/h...er_id=2&utm=utmvalue

I appreciate all the incoming advice guys. Unfortunately, this guy has my metabolism (or at least the metabolism I had up to my 40s). He can burn stuff off faster than I can put it in front of him, and he’s not a super big eater. I don’t want him to eat junk to gain weight, therefore I’m looking for healthy options to put on more muscle and bulk up so he can take a decent hit when he gets to Bantams next year.
The one thing I saw were smoothies, and if I add a protein powder and just throw in a couple of, I don’t know, vegetables or fruits, that should help?
Thank you for the recipes. I will incorporate them in. We just got the blender today along with the protein powder, so it’s just making it taste good at this point.

I do whey protein powder (about 30 grams of protein) + PB Blast (You can get it at many retailers) + fruit, either strawberries or a banana. 8-10 oz of lactose free milk. That’s post workout or for a meal replacement. Oh and I add a little bit of spinach leaves, whatever they are called at the supermarket. And I’ll add either some honey to it for taste or some of the low cal/no cal Hersheys syrup. Those alone in between meals should help.

He will need to up his caloric intake. Whatever his weight is, a gram of protein per body pound per day. Michael Phelps was notorious for having a 10,000 calorie a day diet because he was burning that much fuel (calories). You have to get mathematical with calories. You have to count them. If he isn’t getting enough, increase by 500. Test that for a week. If not enough, another 500 calories. A dietician would help if your insure would cover it. Macros/micros can be a real PITA for an athlete. I still consider myself one but it’s all weights, cardio, etc.

I eat or drink 6 meals a day to get the protein I need for my weight. 3 full meals, and 3 meal replacements, each at about 500 calories. It’s a real PITA too because most all of the food needs to be prepared and cooked in the kitchen vs. a drive thru line. I stay away from bread, eat a lot of fish and chicken, fruit, steamed rice and sweet potatoes.

Good luck to him for wanting to push and get better. So many don’t and just wanna stay home and video game it out. Kudos to your parenting!

Since there are plenty of serious responses, here is a video of Homer Simpson gaining 61 lbs so he could get on disability and work from home:


The paper test cracks me up

Ironmind.com sells good quality, reasonable powder.

A major part of it is never going negative - so he needs to eat cottage cheese/eat casein at night to avoid glycogen starvation.

Part of training is learning to eat enough/constantly.

Essentially, he needs a schedule, and to be eating, sleeping or active.

I had to do that as a super-heavy and it gets exhausting.