What Drink is Best for Gaining Weight? A Comprehensive Guide

According to a 2022 review, consuming cow's milk combined with resistance training can help increase muscle mass, making it a reliable choice for those aiming to bulk up. For individuals struggling to meet their daily calorie needs, figuring out what drink is best for gaining weight is a key strategy for adding nutrient-dense liquid calories without feeling overly full.

Quick Summary

This guide breaks down the most effective high-calorie drink options for healthy weight gain, focusing on homemade smoothies, whole milk, and commercial mass gainers. It explains how to choose and customize beverages to maximize calorie and nutrient intake, with specific recipes and comparisons to aid your weight-gaining goals.

Key Points

• Homemade Smoothies Are Highly Customizable: Control your nutrient balance and calorie density by blending protein, carbs, and healthy fats yourself.

• Liquid Calories Add Up Easily: For those with low appetite, drinking calories from shakes and smoothies is easier than eating large solid meals.

• Whole Milk Offers Simple, Balanced Nutrition: A classic, affordable weight-gaining drink with a good mix of protein, carbs, and fat.

• Protein Supplements Aid Muscle Growth: Adding whey or casein protein powder supports muscle protein synthesis, especially when combined with resistance training.

• Timing Is Important: Consume high-calorie drinks between meals or post-workout to maximize nutrient absorption and calorie intake without affecting appetite.

• Check Commercial Mass Gainers for Sugar: While high in calories, some pre-made supplements can contain excessive added sugars that are less ideal for healthy weight gain.

For many, gaining weight in a healthy, sustainable way can be as challenging as losing it. Liquid calories offer a powerful solution, providing a concentrated source of nutrients that is easier to consume in volume than solid food. The key is to choose drinks that are not only high in calories but also packed with beneficial macronutrients like protein, carbohydrates, and healthy fats.

The Power of the Homemade Smoothie

Homemade smoothies are arguably the most versatile and effective drink for healthy weight gain, offering complete control over ingredients and calorie density. You can pack a significant number of calories and a balanced nutritional profile into a single, delicious glass.

Here are some essential components for building a high-calorie smoothie:

• Protein Source: Add a scoop or two of protein powder (whey, casein, soy, or pea protein), a handful of nuts, or a dollop of Greek yogurt.
• Carbohydrates: Oats provide complex carbs and fiber, while fruits like bananas and mangoes offer natural sugars and a creamier texture.
• Healthy Fats: Nut butters (peanut, almond), avocado, chia seeds, and flaxseed are excellent sources of calorie-dense, heart-healthy fats.
• Liquid Base: Use full-fat dairy milk, coconut milk, or even whole milk kefir to increase calories and creaminess.

Recipe Example: The Mega Chocolate Peanut Butter Shake

This recipe packs a serious calorie punch and is designed for maximum weight gain.

1. Ingredients: 2 tablespoons chocolate protein powder, 3 tablespoons peanut butter, 1 frozen banana, and 1.5 cups whole milk.
2. Instructions: Blend all ingredients until smooth. For a thicker consistency, add a handful of ice cubes.
3. Calories: Over 800 calories per serving.

Comparing Top Weight-Gaining Drinks

To help you decide which drink fits your lifestyle and goals best, here is a comparison of some of the most popular options.

Drink Category	Pros	Cons	Ideal For	Calorie Estimate
Homemade Smoothie	Highly customizable, nutrient-dense, versatile.	Requires preparation time and ingredients.	Individuals who prefer whole foods and full ingredient control.	400-1100+ calories
Whole Milk	Simple, affordable, provides balanced macros (protein, carbs, fat).	Can be high in saturated fat; not for those with lactose intolerance.	A classic, simple weight gainer for muscle building.	~150 calories per cup
Mass Gainer Supplement	Extremely high calories in a single, convenient shake.	Can contain high levels of sugar and artificial ingredients.	Serious bodybuilders and athletes needing a very high-calorie supplement.	500-1200+ calories
Fortified Milk	Adds extra protein and calories to a basic beverage.	Can taste chalky or clumpy if not blended properly.	Easing into higher calorie intake without a major diet change.	Varies based on additives
100% Fruit Juice	Contains natural sugars for quick energy.	Lacks fiber, leading to faster calorie absorption and potential blood sugar spikes.	Quick, simple calorie boost; best in smaller portions.	Varies widely by juice type

The Role of Timing and Consistency

Beyond simply choosing the right drink, the timing of your consumption and consistency are critical for successful weight gain. Drinking a high-calorie shake between meals can prevent you from feeling too full to finish your next solid food meal. A post-workout shake is also beneficial, providing your muscles with the protein and carbs they need to recover and grow. Consistency is key—making a high-calorie drink a regular part of your daily routine will ensure you consistently meet your caloric surplus goals.

The Verdict: Selecting Your Best Option

Ultimately, the "best" drink for gaining weight depends on your personal goals, diet, and lifestyle. For most people seeking a healthy and customizable option, homemade smoothies are an excellent choice due to their nutrient density and versatility. For serious athletes needing a massive calorie boost, a commercial mass gainer might be the most practical solution. Whole milk remains a simple, classic option. The critical takeaway is that any effective weight-gaining drink should be part of a larger, balanced, high-calorie diet and consistent routine.

Conclusion

Finding the best drink for gaining weight is a matter of prioritizing calorie-dense, nutrient-rich liquid options. Homemade smoothies, fortified milk, and mass gainer supplements offer effective ways to increase your daily calorie intake to achieve a calorie surplus, which is necessary for weight gain. By focusing on drinks rich in protein, healthy fats, and complex carbohydrates, you can support muscle growth and overall health rather than just adding empty calories. Remember to listen to your body and adjust your choices based on your energy levels, appetite, and progress toward your weight gain goals.

Frequently Asked Questions

Can I gain weight just by drinking smoothies?

While smoothies are an effective tool, healthy weight gain requires a calorie surplus achieved through a balanced diet of both liquid and solid foods. Relying solely on smoothies can lead to nutritional deficiencies and isn't a sustainable strategy.

Is whole milk or skim milk better for weight gain?

Whole milk is better for weight gain as it contains more calories and healthy fats than skim milk. Full-fat dairy products are generally more calorie-dense and provide more energy.

Are commercial mass gainer supplements necessary?

No, they are not necessary but can be a convenient option for athletes or bodybuilders who need a very high calorie intake. Most people can achieve their weight gain goals with whole foods and homemade shakes.

How many extra calories should I aim for daily to gain weight?

To gain weight, you generally need a calorie surplus of 300 to 500 calories per day above your maintenance level. For faster gain, some may increase this to 700 to 1000 calories, depending on their goals.

What are some high-calorie vegan drink options for weight gain?

For vegans, great options include smoothies made with full-fat coconut milk, soy milk, pea protein powder, and additions like nut butter, avocado, oats, and chia seeds.

Can drinking too much fruit juice cause unhealthy weight gain?

Yes, excessive consumption of 100% fruit juice can contribute to weight gain, as it is high in natural sugars and lacks the fiber found in whole fruit. This can lead to blood sugar spikes and should be consumed in moderation.

When is the best time to drink a weight gain shake?

The ideal times to drink a weight gain shake are between meals to avoid spoiling your appetite, or post-workout to help with muscle recovery and growth.