What should I drink to bulk up? A definitive guide to high-calorie liquids

October 12, 2025 •

5 min read

Liquid calories can be an easy way to meet the necessary calorie surplus for muscle growth, as they don't trigger the same level of fullness as solid food. Choosing the right beverages is critical, and understanding what should I drink to bulk up? is a key step toward achieving your physique goals.

Quick Summary

Strategic beverage choices are a powerful tool for adding calories during a bulking phase. Options range from nutrient-rich homemade shakes to convenient mass gainers, which supplement high-calorie diets and support muscle protein synthesis.

Key Points

Opt for Nutrient-Dense Liquids: Whole milk and homemade smoothies blended with oats, nuts, and healthy fats offer a powerful way to add calories and macros.
Leverage Protein Shakes Strategically: Use fast-acting whey protein shakes post-workout and slow-digesting casein protein before bed to maximize muscle protein synthesis and recovery.
Consider Mass Gainers for Convenience: If whole foods are insufficient, mass gainers can help meet high-calorie needs. Always check labels for quality ingredients and avoid excessive sugar.
Stay Adequately Hydrated with Water: Water is crucial for muscle function, nutrient transport, and efficient recovery, especially when on a high-protein, high-calorie diet. Aim for 3-4 liters daily.
Time Your Drinks for Maximum Gains: Strategically consume high-calorie shakes in the morning, between meals, and after workouts to ensure a consistent calorie surplus.
Avoid Empty Calories from Unhealthy Drinks: Minimize intake of excessive alcohol and sugary sodas, which can hinder muscle building and lead to fat gain.

A high-calorie, protein-rich diet is essential for muscle growth, and beverages can provide a convenient, effective way to meet increased nutritional needs. Incorporating the right drinks can help you achieve the caloric surplus required to build mass without feeling overly full from solid food. This guide explores the best liquid options, from whole-food shakes to commercial supplements, along with important hydration tips to maximize your bulking success.

The Power of Protein and Calories

To build muscle, your body needs a consistent supply of protein, carbohydrates, and fats. Liquid calories are ideal for this because they are easier to consume in large quantities throughout the day. Instead of forcing down another heavy meal, a quick shake or a glass of milk can top off your daily intake and provide your muscles with the fuel they need.

The Importance of Whole Milk

Whole milk is a long-standing favorite for those looking to bulk up, and for good reason. It offers a balanced profile of protein, carbohydrates, and fats, along with essential vitamins and minerals like calcium and vitamin D. Its protein content consists of both fast-digesting whey and slow-digesting casein, providing a sustained release of amino acids for muscle repair. Studies show that drinking whole milk after resistance training can lead to greater muscle mass gains than a carb-only drink.

Higher Calorie Density: Whole milk has more calories per serving than lower-fat varieties.
Dual-Protein Source: Whey and casein proteins support both immediate recovery and sustained muscle building.

Nutrient-Packed Homemade Smoothies

For those who prefer a whole-food approach, homemade smoothies are highly customizable and can be packed with nutrient-dense ingredients. By blending various items, you can create a high-calorie, macro-balanced drink that perfectly fits your diet.

Ingredients for a Bulking Smoothie

Protein Sources:
- Plain Greek Yogurt or Cottage Cheese: Adds creamy texture and a dose of slow-digesting protein.
- Protein Powder (Whey or Casein): Provides a concentrated protein boost. Whey is best post-workout, while casein works well before bed.
Healthy Fats and Calorie Boosters:
- Nut Butters (Peanut or Almond): High in calories and healthy fats.
- Avocado: Adds healthy fats and a smooth texture.
- Coconut or Olive Oil: A tablespoon can add over 100 calories.
Carbohydrates:
- Oats: A great source of complex carbohydrates for sustained energy.
- Frozen Bananas or Berries: Add natural sugars, vitamins, and thickness.
- Honey or Maple Syrup: Provides a quick energy source.

Mass Gainers: When to Use Supplements

For some individuals, often called "hard gainers," consuming enough calories from whole foods can be challenging. Commercial mass gainers are designed specifically to address this issue by providing a large number of calories, protein, and carbohydrates in a single, convenient shake.

Choosing a Mass Gainer

Check the Macros: Look for a balanced ratio of carbohydrates to protein, typically around 2:1 or 3:1.
Evaluate Ingredients: Opt for a product with high-quality protein sources (like whey or casein) and complex carbohydrate sources (like oat flour or tapioca) over simple sugars.
Consider Extras: Some mass gainers include creatine or digestive enzymes, which can aid performance and absorption.

The Critical Role of Hydration

While focusing on calorie-dense drinks, it's vital not to neglect plain water. Hydration is a cornerstone of muscle gain and recovery, influencing performance, nutrient transport, and waste removal.

Benefits of Proper Hydration

Enhances Muscle Function: Muscles are about 75% water, and dehydration can lead to fatigue, cramping, and reduced performance.
Improves Nutrient Transport: Water transports vital nutrients, including amino acids, to your muscle cells to facilitate growth and repair.
Aids Recovery: Hydration flushes out metabolic waste and supports protein synthesis after a workout.

For bodybuilders on high-protein diets, adequate water intake is especially crucial for kidney function and overall health.

Timing Your Drinks for Maximum Gains

When you consume your bulking drinks can be as important as what you drink. Strategic timing helps maximize nutrient delivery and muscle protein synthesis throughout the day.

Post-Workout (The Anabolic Window): Within 60 minutes after exercise, your body is primed for nutrient absorption. A fast-acting whey protein shake with carbohydrates helps replenish glycogen stores and repair muscle tissue quickly.
First Thing in the Morning: After a night of fasting, a high-calorie shake can provide a quick influx of nutrients, kickstarting your metabolism and helping you avoid an early-day calorie deficit.
Before Bed: A slow-digesting casein protein shake before bed supplies your body with a steady stream of amino acids throughout the night, preventing muscle breakdown during sleep.
Between Meals: Drinking a shake between solid meals is an easy way to increase your overall calorie intake without sacrificing your appetite for larger meals.

What to Avoid While Bulking

Not all liquids are created equal when it comes to healthy bulking. Certain drinks should be minimized or avoided entirely to ensure your gains are clean and healthy.

Excessive Alcohol: Alcohol impairs muscle protein synthesis, can negatively affect sleep, and adds empty calories, which can lead to fat gain instead of muscle.
Excessive Sugary Drinks: While carbs are needed, excessive intake of sugar-sweetened beverages like soda can lead to unwanted fat gain and offer minimal nutritional value. Focus on whole-food carbs and natural sugars instead.


Feature	Homemade High-Calorie Smoothie	Commercial Mass Gainer
Cost	Can be more budget-friendly.	Often more expensive per serving.
Customization	Full control over ingredients and macronutrients.	Pre-formulated ratios and ingredient lists.
Ingredients	Whole foods, natural sugars, no additives.	Often contains added sugars and artificial ingredients; quality varies.
Calories	Variable, depending on ingredients used.	Consistently high-calorie counts per serving.
Convenience	Requires preparation time and a blender.	Powder form, easy to mix quickly with a shaker bottle.

Conclusion

To effectively bulk up, your choice of drinks plays a crucial role alongside your solid-food diet and training regimen. Whether you opt for nutrient-dense homemade shakes packed with whole foods like whole milk, oats, and nut butter or choose the convenience of a commercial mass gainer, the key is to ensure you meet your caloric and protein needs. Proper hydration with water throughout the day is equally essential for maximizing performance, recovery, and muscle growth. By strategically incorporating the right liquids and timing their intake, you can provide your body with the consistent fuel it needs to build mass and achieve your fitness goals.

Find more bulking tips at Healthline.

Frequently Asked Questions

While protein shakes are excellent for muscle building, you'll need additional calories to bulk up. To increase a standard shake's calorie density, add ingredients like whole milk, oats, nut butter, and healthy oils.

Yes, chocolate milk is an effective post-workout drink because it provides a good ratio of carbohydrates and protein for recovery. For cleaner gains, consider homemade chocolate milk to control the amount of added sugar.

No, mass gainers are not necessary, but they can be a convenient tool for individuals who struggle to consume enough calories through whole foods alone. It is possible to bulk up effectively with nutrient-dense, homemade drinks.

During a bulking phase, your body needs extra hydration due to increased food intake and protein metabolism. Aim for 3-4 liters of water daily, increasing your intake around workouts to prevent dehydration.

A homemade shake gives you complete control over the ingredients, using whole foods for nutrition. A mass gainer is a pre-formulated, high-calorie powder that offers maximum convenience, though ingredient quality can vary between products.

Yes, drinking a shake with slow-digesting casein protein before bed provides a steady release of amino acids overnight. This helps to prevent muscle breakdown and supports continuous muscle repair while you sleep.

Liquid calories are generally less satiating than solid food, which is why they are so beneficial for bulking. They help you increase your total calorie intake throughout the day without feeling uncomfortably full.