The Best Drink to Help Gain Weight Healthily

December 28, 2025 •

4 min read

According to Healthline, homemade protein smoothies are a highly nutritious and effective way to gain weight by controlling ingredients to boost calories. For those looking to increase their body mass, understanding what's the best drink to help gain weight can be a simple and convenient method to add extra calories and nutrients to their daily diet. This guide explores the most effective and healthy liquid options to help you achieve your goals.

Quick Summary

This article explores the most effective high-calorie drinks for healthy weight gain, focusing on nutrient-dense options like homemade protein smoothies, mass gainers, and whole milk. It details the benefits and ingredients of each, provides simple recipes, and offers a comparison to help readers choose the best option for their needs. Practical tips for integrating these drinks into a balanced diet are also included.

Key Points

Homemade Smoothies: The most customizable option, allowing you to maximize calories and nutrients with whole foods like fruits, oats, and nut butters.
Mass Gainer Shakes: Extremely calorie-dense supplements designed for individuals with very high-calorie requirements or fast metabolisms.
Whole Dairy Milk: A classic and inexpensive source of protein, fats, and calcium to easily increase daily calorie intake.
Combine Nutrients: For best results, blend protein sources (powder, yogurt) with healthy fats (nut butter, avocado) and carbohydrates (oats, fruit).
Integrate with Exercise: Combining high-calorie drinks with resistance training is crucial for ensuring weight gain is primarily healthy muscle mass.
Consistent Consumption: Regularly adding high-calorie drinks to your daily routine is the key to creating a sustainable calorie surplus.
Meal Replacement Shakes: These can be added alongside regular meals to increase total calorie intake effectively, though they offer fewer calories than mass gainers.

Why Choose Drinks for Healthy Weight Gain?

For many people, consuming a sufficient number of calories through solid food alone can be challenging, especially for those with a fast metabolism or a small appetite. High-calorie drinks, such as smoothies and shakes, offer a convenient and palatable way to increase your daily energy intake without feeling overly full. Liquid calories are often easier for the body to consume and digest, making them an efficient tool for achieving a calorie surplus necessary for weight gain. When created with nutrient-dense ingredients, these beverages also provide essential vitamins, minerals, protein, and healthy fats that support overall health and muscle growth.

The Best Options to Help You Gain Weight

Choosing the right drink for weight gain involves understanding your goals, dietary needs, and preferences. Here are some of the top choices available:

Homemade High-Calorie Smoothies

Creating your own smoothies offers complete control over the ingredients, allowing you to maximize calorie and nutrient density while avoiding added sugars and artificial ingredients often found in commercial products. A high-calorie smoothie can easily exceed 500 calories per serving by combining whole-food ingredients.

Delicious and Effective Homemade Smoothie Recipes

Chocolate Peanut Butter Shake: Blend 1 cup whole milk, 1 large banana, 2 tablespoons of peanut butter, and 1 scoop of chocolate whey protein powder.
Banana Nut Butter Shake: Use a base of whole milk or Greek yogurt, and blend with a frozen banana, rolled oats, nut butter, and a scoop of protein powder for a thick, high-calorie treat.
Tropical Smoothie: Blend full-fat coconut milk with frozen pineapple, mango, and a scoop of vanilla protein powder. Add a handful of cashews for extra healthy fats and calories.
Super Green Shake: Combine 1 cup spinach, 1 avocado, 1 banana, 1 cup pineapple, and a scoop of vanilla or unflavored protein powder for a nutrient-dense option.

Whole Milk and Milk-Based Drinks

Whole dairy milk has been a classic weight-gaining beverage for decades and is an excellent source of protein, carbohydrates, and fats. It is also rich in calcium and other essential nutrients.

Classic Whole Milk: A simple yet effective choice, a cup of whole milk adds about 149 calories and 8 grams of protein.
Chocolate Milk: Using chocolate whole milk can add more calories and is a tasty option for post-workout recovery.

Mass Gainers and Protein Shakes

For those who need a significant and convenient calorie boost, mass gainer supplements are specifically formulated to help increase body mass.

Mass Gainer Shakes: These are extremely high in calories, with some containing over 1000 calories per serving from a balanced blend of protein, carbs, and fats. They are best for individuals who struggle significantly to consume enough calories through food.
Whey and Casein Protein Shakes: While lower in calories than mass gainers, a protein shake can still contribute to muscle gain when combined with resistance training. You can boost its calorie count by blending it with milk, nut butter, and fruit.

Meal Replacement Shakes

High-calorie meal replacement shakes can also be used as a supplement alongside regular meals to create a calorie surplus. They are a balanced source of protein, carbs, and healthy fats, and typically contain around 400 calories per serving.

Other High-Calorie Liquid Additions

Nut Butters: Add a spoonful or two of peanut, almond, or cashew butter to any shake or smoothie for a quick calorie and healthy fat boost.
Oats: Rolling oats into your blender adds a source of complex carbohydrates and fiber.
Heavy Cream or Full-Fat Greek Yogurt: These ingredients significantly increase the calorie and fat content while adding a rich, creamy texture.
Fruits and Dried Fruits: Bananas, dates, and avocados are high in calories and offer beneficial nutrients.

Comparison of High-Calorie Weight Gain Drink Options


Feature	Homemade Smoothies	Mass Gainer Shakes	Whole Milk	Meal Replacement Shakes
Calorie Range	400-1000+ calories	500-1500+ calories	~150 calories per cup	~400 calories per shake
Nutrient Quality	Highly customizable with whole foods	Can be high-quality, but depends on brand	Naturally balanced (protein, fat, carbs)	Balanced macro profile
Primary Goal	Healthy calorie boosting with whole foods	Maximum calorie and muscle gain	Convenient protein and calcium source	Supplementing a balanced diet
Cost	Can be more affordable long-term	Generally more expensive per serving	Relatively inexpensive	Mid-range cost
Best For	Those who prefer control over ingredients	Individuals with very high-calorie needs or fast metabolisms	A simple, healthy addition to meals and snacks	Creating a consistent, moderate calorie surplus

Creating Your Own Healthy Weight Gain Drink

To make your own effective weight gain drink, remember these key tips:

Prioritize Protein: Use high-quality protein sources like whey protein powder, whole milk, Greek yogurt, or plant-based protein powders (soy, pea). This helps build muscle mass rather than just fat.
Add Healthy Fats: Incorporate calorie-dense healthy fats from nut butters, avocado, or chia and flax seeds.
Boost with Carbohydrates: Oats, bananas, and other fruits provide energy for workouts and overall health.
Use a High-Quality Blender: A good blender is essential for achieving a smooth, palatable texture.
Be Consistent: Regular consumption, alongside a balanced diet and exercise, is key to achieving your weight gain goals.

Conclusion

While many options exist, the best drink to help gain weight for most people is a homemade, high-calorie smoothie. It offers the perfect blend of control, nutrition, and convenience, allowing you to tailor the ingredients to your taste and calorie needs. For those with extremely high-calorie demands, commercial mass gainers can be a powerful supplement. Regardless of your choice, remember that a balanced diet and regular strength training are crucial components of a healthy weight gain journey. By focusing on nutrient-dense ingredients, you can ensure that the weight you gain is healthy muscle and not just fat.

For more expert advice on healthy weight gain, consider checking out resources like Healthline's guide to foods that help gain weight.

Frequently Asked Questions

While high-calorie beverages help increase your total calorie intake, combining them with a balanced diet of solid foods and consistent resistance training is necessary for healthy and sustainable weight gain, particularly in the form of muscle mass.

Mass gainer supplements are generally safe for healthy individuals but are best suited for those struggling to consume enough calories. Excessive intake can cause unwanted fat gain, so it is important to monitor consumption and consult a healthcare provider if you have pre-existing conditions.

The ideal number depends on your individual calorie needs and goals. Many people see results by adding one or two high-calorie shakes a day in addition to their regular meals to create a moderate calorie surplus.

A protein shake focuses primarily on providing protein for muscle repair and growth with minimal calories. A mass gainer, however, provides a much higher calorie count per serving by including a blend of protein, carbohydrates, and fats for overall weight gain.

Store-bought meal replacements are convenient but often contain added sugars and fewer whole food ingredients. Homemade shakes give you complete control over the nutrient profile, but some high-quality meal replacements can be effective if used correctly.

If you are lactose intolerant, you can use dairy-free alternatives for your shakes and smoothies. Opt for soy milk, almond milk, or coconut milk, and choose plant-based protein powders like pea, soy, or hemp.

While adding healthy fats like nut butter and avocado is effective, it's important to maintain a balance of protein, carbs, and fats. A combination ensures you gain muscle and not just fat, providing your body with the necessary building blocks for growth.