Mass gain snack: 8 recipes to gain muscle

To obtain results in bodybuilding, it is essential to pay attention to the quality of your diet. This aspect is just as important as the content of your training sessions. Having already presented 6 protein snacks for athletesBut this time, let's turn our attention specifically to those who want to gain weight while limiting their body fat. Discover 8 easy recipes for weight gain snack.

The role of diet in building muscle mass

If you're an athlete looking to increase your muscle volume, you'll need to make sure you've got the right training program in place. caloric intake enough. In fact, the quantity and quality of the food you eat play an essential role in your weight gain.

To succeed in gaining several kilos on the scales, you must place yourself in a situation of caloric surplus. In other words, you need to eat more calories than your body consumes each day. But not just any old way.

In fact, it is just as important to monitor the quality of your nutritional inputsparticularly with regard to macronutrients (carbohydrates, proteins and lipids).

Here are a few tips for win in a big way without putting on fat:

• Eat a daily protein intake of between 1.6 and 2 grams per kilogram of body weight.
• Limit products rich in refined sugars as much as possible.
• Favour unprocessed and natural foods rich in carbohydrates (fruits and vegetables, rice, sweet potatoes, legumes, honey, etc.).
• Don't neglect the good lipids (avocado, oily fish, vegetable oils, etc.), essential for good health.

For optimum muscle growth, I recommend increasing your calorie intake by 250 to 300 calories. Depending on your results, you can then continue to gradually increase your intake.

To help you adopt a mass-building diet, I suggest 8 recipes for protein snacksfor consumption at any time of day.

8 snack recipes to build muscle fast

1. Homemade mass gainer: the most effective mass-building snack

The mass gainers are a quick and easy way to boost your protein and calorie intake, to optimize your muscle building. If you're unable to put on weight, they can be a great help!

Depending on the recipe and ingredients used, you may be able to include more than one ingredient. 1,000 calories in a single shaker! In fact, I dedicated a complete article on the use of gainers in bodybuilding.

To say the least, this is an easy-to-make, easy-to-carry mass gain snack. You'll need :

• Almond milk or cow's milk
• 70 g rolled oats
• 10 g of grated coconut
• 2 bananas
• 90 g organic peanut butter
• 20 g honey
• 40 g of protein powder

Blend until a slightly thick liquid is obtained, to be enjoyed as is. Of course, it's up to you to adjust the quantity of ingredients to suit your needs.

If you are vegansimply replace the honey with maple or agave syrup, and opt for plant proteins powder rather than whey.

2. The protein-rich smoothie

Just as quick to prepare as the gainer, the smoothie is an excellent snack for rapid weight gain. Fresh and fruity, it's a pleasure to eat at any time of year.

Once again, you're free to adapt the ingredients you use to your own preferences. Of course, it's best to use seasonal fruit.

Simply add the following ingredients to a blender and blend to obtain a homogeneous liquid:

• 1 banana
• Fruits of your choice: strawberries, raspberries, pineapple, orange, mango, etc.
• Almond milk or cow's milk
• 40 g whey protein isolate

3. Cottage cheese or Greek yoghurt

If there's one protein snack I love, it's the white cheese or Greek yoghurt. More affordable than skyr, these two healthy products are excellent sources of protein. They will delight even the most demanding gourmets, whether for breakfast or as a snack after a workout or before bedtime.

Personally, I regularly opt for a low-fat fromage frais, topped with stevia, fresh fruit or almonds.

Prepared in a matter of seconds, it's very practical when you don't have time to cook a more elaborate snack.

4. Homemade protein bars

Are you looking for a homemade, protein-rich, gourmet mass-building snack? How about trying protein bars ?

You can already find on my blog the no-bake recipe for a low-calorie bar (less than 280 calories per serving!). But this time, I'm offering you a higher-calorie version to meet your needs.

To do this, we will use the same ingredients, but in larger quantities or portions:

• Almond or cow's milk
• Whey protein
• Peanut butter
• Honey
• Oat flakes
• Pecan nuts
• Stevia

If you don't have the time to prepare your bars in advance, you can also turn to delicious Billion bars from Prozis (315 calories and 15 g protein). Don't forget to use promo code JULIENQ10 for a discount of 10 % and free gifts.

5. Pancakes

I've already shared this with you on my blog. an excellent recipe for protein pancakes.

Today I'd like to suggest another recipe based on sweet potato flourThe new "B" line is just as ideal for gaining mass.

To prepare approximately 3 pancakes (415 calories), you will need :

• 50 g of gluten-free sweet potato flour
• 1 egg
• 75 ml almond milk or cow's milk
• 30 g whey native isolate (vanilla or chocolate flavour preferred)
• 1 half sachet baking powder
• Optional: a few dark chocolate chips

Prepare your dough with all the ingredients, then pour it gradually into a hot non-stick frying pan with a little fat.

You can increase the calorie intake of your pancakes with fresh fruit or peanut butter.

6. Porridge

Very popular in Anglo-Saxon countries, the porridge is an excellent mass-building snack. Made with oatmealThis preparation is a good source of carbohydrates, vitamins and minerals.

Here is the list of ingredients to make a porridge of about 400 calories:

• 50 g rolled oats
• 300 ml milk (cow's or vegetable) or water
• 30 g whey native isolate (choice of flavors)

Bring the chosen liquid to the boil in a saucepan over low heat. Add the oat flakes and stir regularly for 5 minutes. Pour into a bowl, then add your protein powder and mix again.

Depending on your taste, porridge can be eaten hot or cold.

You can make this mass-building recipe more calorific by incorporating peanut butter, almonds, hazelnuts or banana pieces.

7. Energy balls

Consume before or after your bodybuilding workout, energy balls are veritable energy bombs.

Easy to store and transport, this protein snack will give you everything you need to stay in shape during your session, or to recover afterwards.

To prepare your energy balls, bring the following items:

• 30 g whey protein
• Almond powder
• 50 g rolled oats
• Honey
• Coconut oil

Mix all the ingredients together to form a thick paste, then shape into small balls before placing in the fridge for a few hours.

8. Salmon and avocado bagel

Prefer a salty bodybuilding snack? Discover this delicious salmon and avocado bagel.

You'll find excellent bagel breads in shops or on the road. on Prozis. You can also make them at home with just a few ingredients: white flour, yeast, salt, eggs, warm milk and water.

All that's left to do is top your oven-baked bagel rolls with salad, fromage frais (Philadelphia or St Moret type), avocado slices and smoked salmon.

Conclusion

Thanks to these 8 snack recipes protein-rich mass gainers, you'll no longer find it difficult to be in a caloric surplus on a daily basis. Keep in mind that your diet is the key to success. As a complement to your training, simply implementing the right diet will help you achieve your goals. And for more bodybuilding recipes discover the e-book available on my website.