What Should I Drink to Gain Muscle Mass? Your Guide to Optimal Beverages

December 19, 2025 •

4 min read

Did you know that adequate hydration is a cornerstone of muscle gain, directly influencing protein synthesis and performance? To achieve your physique goals, it's critical to understand what should I drink to gain muscle mass and how specific beverages can fuel your body for repair and growth.

Quick Summary

This guide examines the best beverages and supplements for building muscle, focusing on protein types, milk, essential hydration, and nutrient-rich juices for optimal performance and recovery.

Key Points

Fast vs. Slow Protein: Choose fast-absorbing whey for post-workout recovery and slow-digesting casein for sustained protein release, especially before bed.
Optimal Post-Workout Fuel: Chocolate milk offers an ideal carbohydrate-to-protein ratio for rapidly replenishing muscle glycogen and kickstarting the repair process.
Strategic Hydration: Beyond protein, prioritizing water intake is vital for muscle function, nutrient transport, and overall performance; electrolyte drinks can aid intense sessions.
Enhance Performance with Creatine: Adding creatine powder to your drinks can boost muscle energy, strength, and power during high-intensity training.
Homemade Smoothies are Versatile: Create calorie-dense smoothies with milk, protein powder, fruits, and nut butter to easily increase your caloric intake and nutrient load.
Consider Recovery Juices: Incorporate tart cherry or beetroot juice for their anti-inflammatory properties and ability to improve oxygen delivery and reduce muscle soreness.

Maximizing Muscle Growth Through Your Drink Choices

Building muscle isn't just about lifting weights; it's a comprehensive process where nutrition plays a starring role. While solid food forms the foundation of any muscle-building diet, what you drink can significantly impact your progress. The right beverages supply crucial nutrients like protein, carbohydrates, and electrolytes, especially around your workout window, to maximize protein synthesis, replenish energy, and accelerate recovery. From classic options like milk to targeted supplements, this guide breaks down your best drinking strategies.

The Power of Protein Shakes

Protein shakes are arguably the most popular drink for muscle gain, and for good reason. They offer a convenient, concentrated dose of protein to help rebuild and repair muscle tissue, especially post-workout when your muscles are primed for nutrient uptake.

Whey Protein

Derived from milk, whey is a fast-digesting protein rich in branched-chain amino acids (BCAAs), particularly leucine, which is a key trigger for muscle protein synthesis. It is ideal for consumption immediately after a workout to deliver a rapid supply of amino acids to tired muscles. Whey protein isolate is a purer form, containing less fat and lactose, making it suitable for many with dairy sensitivities.

Casein Protein

Also from milk, casein is a slow-digesting protein. It forms a gel-like substance in the stomach, providing a sustained release of amino acids into the bloodstream over several hours. This makes it perfect for a bedtime drink to prevent muscle breakdown (catabolism) while you sleep.

Plant-Based Protein

For vegans or those with dairy allergies, plant-based protein powders, such as pea, brown rice, or hemp, offer a complete amino acid profile, especially when blended. They are a viable alternative, though they may be less concentrated in protein per serving and offer slower digestion compared to whey.

Milk: The Timeless Muscle Builder

For decades, athletes and bodybuilders have relied on milk for weight gain and muscle building. It's a natural source of both fast-acting whey and slow-digesting casein protein, providing a balanced nutritional profile.

Whole Milk: Offers more calories and healthy fats, which is beneficial for those struggling to meet their caloric surplus for mass gain.
Chocolate Milk: Contains an optimal carbohydrate-to-protein ratio (approximately 3:1 or 4:1) that is excellent for replenishing depleted muscle glycogen stores post-workout.

The Role of Creatine

Creatine is a well-researched supplement known to increase muscle strength, power, and size. Adding creatine monohydrate powder to a pre- or post-workout drink is a simple way to incorporate this powerful ingredient. It helps fuel muscles during high-intensity exercise, potentially enabling more reps and increasing workout volume.

Hydration and Recovery Juices

Beyond protein and supplements, hydration is a non-negotiable for muscle growth. Water is essential for nutrient transport, temperature regulation, and muscle function.

Water: Staying consistently hydrated throughout the day is key. For every pound of water weight lost during a workout, aim to drink 16-24 ounces of water.
Electrolyte Drinks: For prolonged or intense workouts, sports drinks replenish electrolytes lost through sweat, which is vital for proper muscle contraction and hydration. Coconut water is a natural source of electrolytes.
Tart Cherry Juice: This beverage is gaining popularity for its anti-inflammatory properties, which can help reduce muscle soreness and speed up recovery.
Beetroot Juice: Contains dietary nitrates that can enhance blood flow and oxygen delivery to muscles, potentially improving performance and recovery.

Building Your Own Muscle-Gain Smoothie

Making your own shake gives you complete control over ingredients and caloric density. Here is a sample recipe for a high-calorie, nutrient-dense muscle-gain smoothie:

1-2 scoops of your preferred protein powder (whey, casein, or plant-based)
1 cup of whole milk or unsweetened soy milk
1 large frozen banana (for carbohydrates and creaminess)
1-2 tablespoons of nut butter (peanut, almond, or cashew) for healthy fats and extra calories
1/2 cup of rolled oats for complex carbohydrates
1 tablespoon of honey or maple syrup (optional, for taste and quick carbs)
Handful of spinach (optional, for added micronutrients)

Comparison of Protein Drink Sources


Protein Source	Absorption Speed	Ideal Timing	Best For	Considerations
Whey Protein	Fast	Immediately post-workout	Quick muscle repair, stimulating protein synthesis	Can contain lactose; may cause digestive issues for some
Casein Protein	Slow	Before bedtime or between meals	Sustained amino acid release, preventing muscle breakdown	May be heavier on the stomach due to slower digestion
Whole Milk	Mixed (Whey & Casein)	Any time of day, especially post-workout	Balanced macros and extra calories for gaining mass	Contains lactose and saturated fat; not vegan-friendly
Plant-Based Protein	Varies by source; generally moderate	Any time, as needed	Vegans, those with dairy intolerance; often higher in fiber	May be lower in specific amino acids; taste and texture can vary
Chocolate Milk	Fast (Carbs) & Mixed (Protein)	Immediately post-workout	Glycogen replenishment and rapid amino acid delivery	Higher in sugar due to chocolate; good for post-exercise

The Takeaway: Building a Smart Drinking Strategy

Choosing what to drink to gain muscle mass is a strategic process. For most people, a combination of these options will be most effective. A whey-based shake post-workout, a glass of milk with a meal, and a casein shake before bed cover the basics. For added performance, consider creatine and specific juices like tart cherry. Staying consistently hydrated with plain water is the constant, non-negotiable element. Remember that these drinks are complements to a balanced diet and consistent strength training. Building muscle is a marathon, not a sprint, and your fluid intake is a crucial part of your long-term success. For more information on healthy foods to gain weight, check out this guide on Healthline: 18 Best Healthy Foods to Gain Weight Fast.

Frequently Asked Questions

Milk is a great, whole-food source of both whey and casein protein, making it effective for muscle gain. A protein shake, especially whey, offers a more concentrated and faster-absorbing protein dose, which can be more convenient and targeted for specific timing, like immediately after a workout.

While proper hydration with water is crucial for muscle function and nutrient transport, water alone will not provide the protein and calories needed to build significant muscle mass. A calorie surplus and sufficient protein from food and drinks are necessary.

For whey protein, the best time is within 30-60 minutes after a workout to maximize protein synthesis. For casein protein, it's beneficial to drink it before bed to provide a slow release of amino acids overnight.

Whole milk, chocolate milk, or a homemade high-calorie smoothie blended with ingredients like Greek yogurt, whole milk, oats, and nut butter are excellent alternatives to standard protein shakes for adding calories and quality protein.

Both regular and low-fat chocolate milk can be effective. Regular whole milk provides more calories, which can be beneficial for those needing a caloric surplus. Low-fat versions still provide a great protein and carb ratio with fewer calories.

Weight gainer supplements are calorie-dense drinks that can help those who struggle to consume enough calories through solid food. However, they are not necessary if you can meet your calorie and protein needs with whole foods and other beverages like milk and homemade smoothies.

Whey protein naturally contains a high level of BCAAs. While BCAA supplements can help reduce muscle soreness and fatigue, research suggests they are most effective when consumed from a complete protein source like whey or milk, rather than in isolation.