What protein shake will make you gain weight?

According to Healthline, individuals aiming to gain weight or build muscle can benefit significantly from high-calorie, nutrient-dense shakes. A high-quality mass gainer or a fortified homemade protein shake will make you gain weight by helping you achieve a necessary caloric surplus.

Quick Summary

This guide explains the difference between regular protein powder and high-calorie mass gainers designed for weight gain. It offers expert tips on creating a calorie surplus through shakes and provides several high-calorie, nutrient-dense recipes, both commercial and homemade, suitable for different dietary needs.

Key Points

• Mass Gainer vs. Protein Powder: Mass gainers are high-calorie supplements specifically formulated to help you add weight by creating a calorie surplus, whereas standard protein powders are lower in calories and focus on lean muscle support.

• Caloric Surplus is Essential: To gain weight, you must consume more calories than your body burns. Mass gainers make this easier, but you can also create a surplus with a homemade shake.

• Homemade Shakes Offer Control: DIY shakes allow you to customize ingredients, avoid artificial additives, and use high-quality whole foods like nuts, seeds, and full-fat dairy to boost calories and nutrients.

• Combine with Strength Training: For the weight gained to be primarily muscle mass instead of fat, you must incorporate a consistent resistance training program. The extra calories will fuel muscle repair and growth.

• Don't Over-rely on Shakes: Shakes are a supplement, not a meal replacement. Over-relying on them can lead to nutrient deficiencies. A balanced diet with whole foods is crucial for overall health.

• Consider Your Metabolism: Individuals with a very fast metabolism, or "hardgainers," often find mass gainers particularly useful for meeting their high caloric needs.

• Monitor Your Progress: Tracking your weight and body composition ensures you're gaining weight at a healthy pace. Adjust your caloric intake if you're gaining too quickly, which could indicate excessive fat accumulation.

Mass Gainer vs. Standard Protein Powder: What's the Difference?

When the goal is to gain weight, especially muscle mass, simply increasing protein intake isn't enough. You must be in a caloric surplus, meaning you consume more calories than you burn. This is where specialized mass gainer shakes become highly effective compared to standard protein powders. While both contain protein, their overall macronutrient profile is drastically different.

Standard whey or plant-based protein powders are low in calories and primarily focused on providing a concentrated dose of protein for muscle repair and growth. A typical scoop offers 20–30 grams of protein with minimal carbohydrates and fats, resulting in a calorie count of 100–150 calories. These are best for those maintaining their weight or building lean muscle without adding significant bulk.

Mass gainers, on the other hand, are formulated specifically for adding mass. They are calorie-dense supplements, with a single serving often ranging from 500 to over 1,500 calories. The additional calories come from a balanced mix of high-quality proteins, complex carbohydrates, and healthy fats. This makes them ideal for individuals known as "hardgainers," or ectomorphs, who have a fast metabolism and struggle to consume enough calories through food alone.

How to Choose the Right Protein Shake for Weight Gain

Selecting the right shake depends on your specific goals and dietary needs. High-quality mass gainers, which are rich in a blend of proteins, carbs, and fats, are the most direct answer to what protein shake will make you gain weight. For those who prefer a more controlled or natural approach, creating your own high-calorie shake at home offers complete customization and avoids artificial ingredients.

• Evaluate Your Metabolism and Goals: If you have a high metabolism and find it difficult to eat enough to gain weight, a mass gainer supplement is a convenient solution. For moderate weight gain or lean muscle, a standard protein powder fortified with extra ingredients may suffice.
• Prioritize Ingredient Quality: Look for mass gainers that derive calories from clean, natural sources rather than excessive sugar or low-grade carbohydrates like maltodextrin, which can cause digestive issues and lead to unwanted fat gain. Some brands, like Naked Mass, use organic sources like coconut sugar.
• Consider Third-Party Testing: For athletes or those concerned about purity, choose products that are third-party tested by organizations like Informed Sport or Informed Choice to ensure there are no banned substances.

High-Calorie Homemade Shake Recipes

Creating your own shakes gives you full control over the ingredients, macros, and total calories. Use a standard whey or plant-based protein powder as your foundation and add calorie-dense whole foods.

Chocolate Peanut Butter Power Shake

• Ingredients:
  • 1-2 scoops chocolate whey protein powder
  • 1.5 cups whole milk or full-fat coconut milk
  • 1 large banana, preferably frozen
  • 2 tablespoons natural peanut butter
  • 0.5 cup rolled oats
• Instructions:
  • Combine all ingredients in a blender. Blend until smooth. Add ice for a thicker consistency if desired. This shake provides a balanced mix of carbs, fats, and protein.

Tropical Mango Coconut Shake

• Ingredients:
  • 1 scoop vanilla protein powder
  • 1 cup chopped mango, fresh or frozen
  • 0.5 cup full-fat coconut milk or Greek yogurt
  • 2 tablespoons shredded coconut
  • 1 tablespoon chia seeds
• Instructions:
  • Blend all ingredients until smooth. Garnish with extra shredded coconut for added calories. This is a refreshing, high-calorie option ideal for post-workout recovery or as a midday snack.

Oatmeal Cookie Dough Shake

• Ingredients:
  • 1-2 scoops vanilla protein powder
  • 1.5 cups whole milk
  • 0.5 cup rolled oats
  • 1 tablespoon honey or maple syrup
  • 2 tablespoons almond butter
  • 1/2 teaspoon cinnamon
• Instructions:
  • Blend oats first for a smoother texture. Add remaining ingredients and blend until creamy. The complex carbohydrates from the oats provide sustained energy for your muscles.

Comparison Table: Mass Gainer vs. Homemade Shake

Feature	Commercial Mass Gainer	High-Calorie Homemade Shake
Convenience	High. Ready-made powder; just mix and drink.	Moderate. Requires measuring and blending multiple ingredients.
Calorie Count	Very high (500–1,500+ per serving), designed for significant surplus.	Variable (300–800+ per serving), customizable based on ingredients.
Ingredient Control	Low. Relies on the manufacturer's formula; may contain fillers.	High. Total control over ingredients, quality, and macros.
Cost	Can be expensive per serving for high-quality brands.	Generally more cost-effective as it uses whole food ingredients.
Nutrient Density	Good, but can contain added sugars and artificial sweeteners.	Excellent. Uses nutrient-dense whole foods like nuts, seeds, and fruits.
Digestibility	Can cause digestive issues due to high calorie/carb load or lactose.	Generally well-tolerated, can be adjusted for sensitivities.

Optimizing Your Weight Gain Strategy

While protein shakes can be a powerful tool for weight gain, they should not replace a balanced diet. Here are some additional strategies to maximize your results:

• Maintain a Calorie Surplus: To gain weight, you must consume more calories than your body expends. A daily surplus of 500-1000 calories is a common target for steady weight gain. Use an online calculator to estimate your daily energy expenditure and adjust your intake accordingly.
• Incorporate Strength Training: For the calories to be converted into muscle rather than fat, consistent resistance training is crucial. Lifting weights provides the necessary stimulus for muscle protein synthesis, using the extra calories for growth.
• Eat Nutrient-Dense Whole Foods: Shakes are supplements, not meal replacements. Supplement your shakes with other high-calorie, nutrient-dense foods like nuts, avocados, whole milk, and lean meats.
• Don't Over-Rely on Shakes: While convenient, over-reliance on mass gainers can lead to an imbalanced diet lacking the micronutrients found in whole foods. Space out your shakes and meals throughout the day.
• Track Your Progress: Regularly monitor your weight and body composition. If you're gaining weight too quickly, you might be adding more fat than muscle. You can then adjust your calorie intake to slow the rate of gain.

Conclusion: Finding the Right Shake for You

Determining what protein shake will make you gain weight ultimately depends on your individual needs and approach. For those needing a rapid, convenient caloric boost, a commercial mass gainer offers a streamlined solution. For a more controlled, nutrient-dense, and customizable option, building your own high-calorie shake at home is an excellent alternative. Regardless of the choice, remember that a shake is a supplement to, not a replacement for, a consistent, balanced diet and a solid strength training program. The key to healthy weight gain lies in a sustainable calorie surplus combined with exercise, and the right shake can make achieving that surplus much more manageable. When in doubt, consulting with a nutritionist can provide personalized guidance to help you reach your goals safely and effectively.

Sources:

• Healthline, "12 Healthy Protein Shakes for Weight Gain."
• Transparent Labs, "Mass Gainer vs. Whey Protein: Which is Right For You? (2025)."
• MedicineNet, "What Shakes Help You Gain Weight?"
• SQUATWOLF, "Mass Gainer vs Whey Protein | Differences, Benefits & Uses."
• Garage Gym Reviews, "Mass Gainer vs Whey Protein."
• Fit Life Regime, "Weight Gain Calculator: Know Your Calorie Requirement."
• Verywell Health, "How Many Calories You Need for Weight Loss, Weight Gain."
• Nutrimuscle, "Best Gainer for Ectomorph: Gain Weight and Gain Muscle Mass."
• Beastlife, "Mass Gainer: Good or Bad? Pros and Cons."
• Healthline, "6 Best Protein Powders for Weight Gain for 2025."
• Practo, "Mass Gainer Powder Usage - Hello, What Are The Side Effects."
• Vinmec, "18 healthy foods to gain weight fast and effectively."
• SNS Health, "Pros and Cons Of Mass Gainers."
• MedicineNet, "12 Healthy Protein Shakes for Weight Gain."
• FreshMenu, "High-Protein Shake Recipes for Weight Gain."
• Healthy With a Chance of Sprinkles, "High Calorie High Protein Chocolate Peanut Butter Smoothie."
• YouTube, "1000 CALORIE BULKING PROTEIN SHAKE."
• Healthshots, "Protein shakes for weight gain: 14 healthy recipes."
• Nanavati Max Super Speciality Hospital, Mumbai, "7 Day Weight Gain Diet Plan (Chart) | Foods to Eat & Avoid."

Frequently Asked Questions

Can I gain weight just by drinking a protein shake?

No, drinking a protein shake alone will not cause weight gain. Weight gain occurs when you consume more calories than your body burns. If you add a high-calorie protein shake to your diet without reducing other calorie sources or increasing exercise, the resulting calorie surplus will lead to weight gain.

Are mass gainer shakes bad for you?

Mass gainers are generally safe when used correctly, but excessive consumption or reliance on low-quality, high-sugar versions can lead to unwanted fat gain and digestive issues like bloating. Choosing high-quality mass gainers with cleaner ingredients and using them in moderation is key.

What is the best time to drink a weight gain protein shake?

The ideal time to drink a weight gain shake is often post-workout to help replenish muscle glycogen stores and stimulate protein synthesis. It can also be consumed between meals to increase your overall daily calorie intake and avoid feeling overly full.

How can a skinny person gain weight with protein shakes?

A skinny person, or ectomorph, can gain weight with protein shakes by using them to create a consistent calorie surplus. A mass gainer shake or a homemade shake fortified with high-calorie ingredients like nuts, oats, and full-fat milk can help meet the daily calorie goals needed for weight gain.

How many calories should I aim for in a weight gain shake?

The calorie count for a weight gain shake depends on your personal goals and needs. For gradual, healthy weight gain, a shake in the 500-800 calorie range is effective. For 'hardgainers' who need a more significant boost, some commercial mass gainers can exceed 1,000 calories per serving.

Can I make my own high-calorie shake instead of buying a mass gainer?

Yes, making your own high-calorie shake at home is an excellent and often healthier option. By using whole-food ingredients like nut butters, oats, fruits, and full-fat dairy, you can create a nutrient-dense shake that is free of artificial additives and fully customized to your taste.

Will I gain fat or muscle from weight gain protein shakes?

The type of weight you gain depends heavily on your exercise routine. When combined with consistent resistance training, the calories and protein from shakes will primarily contribute to muscle growth. Without exercise, the excess calories are more likely to be stored as fat.