What is best to drink when bulking?

November 19, 2025 •

5 min read

Research indicates that consuming liquid calories can be a highly effective strategy for increasing overall caloric intake without feeling overly full, a key element for those wondering what is best to drink when bulking. This guide will explore the optimal beverages to help fuel muscle growth, aid in rapid recovery, and maximize results during your bulking phase.

Quick Summary

Liquid calories from homemade smoothies, dairy milk, and adequate water are essential for a successful bulk. Strategic drink choices aid muscle repair, boost calorie intake efficiently, and support intense training sessions for optimal growth.

Key Points

Prioritize Water: Drink plenty of water throughout the day to support nutrient delivery, muscle function, and recovery, as even mild dehydration can hinder performance.
Leverage Liquid Calories: Use high-calorie beverages like homemade protein smoothies and whole milk to increase your daily caloric surplus without feeling overly full, which is crucial for bulking.
Choose the Right Proteins: Dairy milk is an excellent source of both fast-digesting whey and slow-digesting casein, providing a prolonged release of amino acids for muscle repair.
Time Your Drinks Strategically: Consume protein and fast-digesting carbohydrates post-workout to maximize muscle repair, and consider a slow-release protein like casein before bed.
Avoid Empty Calories: Limit or avoid sugary sodas, cocktails, and excessive alcohol, as they provide empty calories that promote fat storage and hinder muscle growth and recovery.
Customize Your Smoothies: Create your own high-calorie, nutrient-dense bulking shakes with milk, protein powder, nut butters, oats, and fruit to meet your specific macronutrient goals.

The Essential Role of Drinks in a Bulking Diet

During a bulking phase, the primary goal is to consume a caloric surplus to support muscle protein synthesis and overall growth. While solid food is the foundation of any diet, incorporating strategic beverages can make it easier to hit your high-calorie targets. Liquid calories are less satiating than solid food, meaning you can consume a significant number of extra calories without feeling uncomfortably full. Proper hydration is also a non-negotiable part of muscle gain, supporting nutrient transport, performance, and recovery.

Optimal Drink Choices for Muscle Gain

Water: The Foundation of Hydration

More than just a thirst quencher, water is essential for virtually every bodily function related to muscle growth. Muscles are about 75% water, and even mild dehydration can decrease strength and endurance. Water helps transport nutrients, like amino acids from protein, to your muscle cells and assists in flushing out metabolic waste products. Aim to drink water consistently throughout the day, increasing your intake around workouts to replenish fluids lost through sweat.

Milk: A Timeless Bulking Staple

Dairy milk has been a go-to for bodybuilders for decades due to its balanced macronutrient profile. It contains both fast-digesting whey and slow-digesting casein proteins, providing a sustained release of amino acids for muscle repair and growth. Whole milk, in particular, offers a calorie-dense option with healthy fats, making it an excellent choice for bumping up your daily intake. For those who are lactose intolerant, soy milk can be a comparable alternative.

Homemade Protein Smoothies: The Ultimate Calorie Booster

Homemade smoothies give you full control over the ingredients, allowing you to create a high-calorie, nutrient-dense drink tailored to your needs. Unlike pre-made shakes, you can pack them with healthy, whole-food ingredients.

Classic Chocolate Peanut Butter Shake: Blend whole milk, a scoop of chocolate whey protein, a frozen banana, and a tablespoon of peanut butter. This is a fantastic source of protein, carbs, and healthy fats.
Mass Monster Shake: Combine whole milk, two scoops of chocolate protein powder, a scoop of ice cream, and a banana for a seriously high-calorie indulgence.
Super Green Shake: For a more nutrient-packed option, blend whole milk or soy milk with spinach, an avocado, a banana, pineapple, and a scoop of vanilla protein powder.

Specific Juices and Performance Drinks

While most sugary juices should be consumed in moderation, certain options can be beneficial, especially post-workout. Fruit juices like pomegranate or cherry juice are rich in antioxidants and have anti-inflammatory properties that can reduce muscle soreness. Beetroot juice, rich in nitrates, can improve oxygen delivery to muscles. For intense, long-duration workouts, a sports drink containing electrolytes can help replenish lost minerals, but for standard gym sessions, water is often sufficient.

Beverages to Limit or Avoid

To maintain a clean bulk and minimize unwanted fat gain, some drinks are best limited or avoided entirely.

Alcohol: Excessive alcohol consumption hinders muscle growth by interfering with protein synthesis, disrupting sleep, and increasing cortisol levels. It also provides empty calories that offer no nutritional benefit for muscle building.
Sugary Soda and Energy Drinks: These drinks are loaded with high-fructose corn syrup and refined sugars, which can lead to unwanted fat storage and blood sugar spikes and crashes. While a quick sugar hit might seem appealing, the negative effects on energy levels and body composition make them a poor choice.
Store-Bought "Weight Gain" Supplements: Many of these products are poorly balanced, containing excessive sugar compared to protein and fats. Opt for a homemade shake instead, where you can control the ingredients and quality.

Comparison Table: Bulking Drinks at a Glance


Drink	Pros	Cons	Best Time to Drink
Water	Essential for hydration, nutrient transport, and performance. No calories.	No caloric value for bulking.	Throughout the day, especially before, during, and after workouts.
Whole Milk	Excellent source of protein, carbs, and fat. Contains whey and casein.	Higher in saturated fat than skim milk. May cause issues for lactose intolerant.	With meals, pre-bedtime, or in smoothies.
Homemade Smoothies	Nutrient-dense and high-calorie. Customized ingredients. Easy to consume.	Requires preparation time. Can be high in calories, so monitor intake.	As a meal replacement or post-workout snack.
Pomegranate/Cherry Juice	Rich in antioxidants, aids in muscle recovery and reduces soreness.	High in sugar; less protein than milk.	Post-workout to aid recovery.
Alcohol	Minimal or no pros for bulking.	Inhibits muscle protein synthesis, impairs recovery, leads to fat storage.	Avoid, or consume sparingly.
Sugary Soda	Provides a rapid (but short-lived) energy boost.	Causes blood sugar spikes, leads to fat gain, empty calories.	Avoid entirely.

Sample Drink Schedule for Optimal Bulking

A strategic approach to your fluid intake can significantly impact your results. Here is a sample schedule for a typical bulking day:

Morning (Upon Waking): Start with a large glass of water to rehydrate your body after sleep.
Breakfast (with Meal): A tall glass of whole milk, or a high-calorie homemade protein smoothie incorporating oats, nut butter, and a banana.
Pre-Workout (30-60 mins before): A cup of black coffee can enhance your performance and focus.
During Workout: Sip on water to stay hydrated and prevent fatigue.
Post-Workout (within 30 mins): A fast-absorbing whey protein shake mixed with milk or a juice like pomegranate to kickstart muscle repair and replenish glycogen stores.
Evening (Pre-Bedtime): A glass of whole milk or a casein protein shake for a slow, steady release of amino acids to support muscle growth overnight.

Conclusion: Drink Smart, Bulk Better

Achieving successful muscle gain is about more than just lifting heavy weights; it requires smart, consistent nutrition and hydration. While the focus is often on solid food, strategic beverage choices play a crucial and often overlooked role. Prioritize water throughout the day, incorporate calorie-dense homemade protein smoothies, and utilize milk for its balanced and effective protein content. By making informed decisions about your drinks, you can effectively boost your caloric intake, enhance workout performance, and accelerate your muscle recovery for a more efficient and productive bulking phase. For further guidance on optimizing your bulking diet, refer to sources on nutrient-dense foods for weight gain, such as the comprehensive guide on Healthline, available at Healthline.

Frequently Asked Questions

Yes, milk is an excellent drink for bulking as it contains a high-quality blend of whey and casein proteins, carbohydrates, and fats. Whole milk is particularly effective for increasing calorie intake and supporting muscle growth.

A bulking smoothie should include a balance of protein, carbs, and healthy fats. Recommended ingredients include whole milk, protein powder (whey or casein), fruits like bananas or berries, oats, and healthy fats from nut butters or chia seeds.

Black coffee can be beneficial as a pre-workout drink due to its caffeine content, which can enhance performance and focus. However, avoid excessive intake, especially late in the day, as it can disrupt sleep which is vital for muscle recovery.

You should aim for consistent hydration throughout the day. A general guideline is 2-3 liters daily, but this may increase with intense training. Staying properly hydrated supports nutrient transport and prevents muscle fatigue.

Some fruit juices, like pomegranate or cherry, can aid in muscle recovery post-workout due to their antioxidants. However, they are high in sugar, so they should be consumed in moderation. Homemade smoothies with whole fruit are a better option to get fiber.

Yes, excessive alcohol is bad for bulking. It impairs muscle protein synthesis, negatively impacts sleep, and adds empty calories that can lead to unwanted fat gain instead of muscle.

While mass gainers offer a convenient way to consume large amounts of calories, they are not necessary. Homemade, nutrient-dense smoothies offer better control over ingredient quality and macro ratios, avoiding the excessive sugar often found in commercial products.