The role of liquid calories in gaining weight
For some individuals, eating enough solid food to achieve the necessary calorie surplus for weight gain can be a challenge. Liquid calories, however, are often easier to consume in larger quantities without feeling overly full. High-calorie beverages like shakes and smoothies can provide a concentrated dose of protein, carbohydrates, and healthy fats, which are essential for adding mass. Unlike sugary sodas, these drinks can be packed with beneficial nutrients to support overall health and muscle growth.
Top drink choices for healthy weight gain
There are numerous options for weight-gaining drinks, ranging from simple additions to your diet to more robust, homemade concoctions.
Homemade high-calorie smoothies
Homemade smoothies are a highly customizable and nutritious way to pack in calories. By using a blender, you can combine a variety of nutrient-dense ingredients to create a delicious, high-calorie meal or snack.
For a healthy, nutrient-packed smoothie, consider these ingredients:
- Base: Whole milk, Greek yogurt, or full-fat coconut milk.
- Healthy Fats: Avocado, nut butter (peanut, almond), seeds (chia, flax, hemp), or coconut cream.
- Protein: Protein powder (whey, casein, plant-based), Greek yogurt, or silken tofu.
- Carbohydrates: Oats, bananas, dates, or other fruits like mango and berries.
- Flavor Boosts: Unsweetened cocoa powder, vanilla extract, cinnamon, or honey.
Whole milk and fortified milk
For decades, dairy milk has been a go-to for weight gain and muscle building. A glass of whole milk contains more calories and fat than its low-fat or skimmed counterparts, offering a simple way to increase calorie intake. Whole milk provides a balance of protein, carbs, and fats, along with essential vitamins and minerals like calcium and Vitamin D. For an even bigger boost, you can fortify milk by adding a tablespoon of non-fat dried milk powder to each cup, which significantly increases protein and calories.
High-calorie juices and yogurt drinks
While sugary juice drinks should be avoided, 100% fruit juices can provide extra calories and vitamins. However, it is best to use them in moderation due to their high natural sugar content. Yogurt drinks and kefir are other excellent choices, offering probiotics for gut health along with calories and protein, especially when opting for full-fat versions.
Exploring weight gain supplements: Mass gainers vs. protein shakes
For those who need a substantial calorie boost or are struggling to meet their needs through diet alone, supplements can be a practical solution. The choice between a mass gainer and a standard protein shake depends on your specific goals.
Mass gainers
Mass gainers are calorie-dense supplements designed for significant weight and muscle gain. They contain a blend of protein, carbs, and fats, often providing upwards of 500-1,500 calories per serving. They are ideal for 'hardgainers' or athletes in a bulking phase who need a large caloric surplus. Popular brands like Optimum Nutrition Serious Mass or Dymatize Super Mass Gainer offer a convenient way to meet high-calorie targets.
Protein shakes
Standard whey or casein protein powders contain primarily protein with minimal fats and carbs, typically providing 100-300 calories per scoop. They are excellent for muscle repair and growth without adding excessive calories, making them better suited for those who want lean muscle gains without significant weight increase. You can blend protein powder with high-calorie food items to make your own version of a mass gainer.
Comparison of weight gain drinks
| Feature | Homemade Smoothie | Commercial Mass Gainer | Whole Milk | |
|---|---|---|---|---|
| Calorie Count | Highly customizable (e.g., 500-1000+ kcal) | Very high (e.g., 500-1500+ kcal) | Moderate (approx. 149 kcal per cup) | |
| Nutrient Balance | Excellent; whole foods provide vitamins, minerals, and fiber | Varied; often high in refined carbs and less diverse micronutrients | Good; provides balanced protein, carbs, fats, calcium | |
| Control over Ingredients | Full control; you choose all ingredients | Limited; reliant on manufacturer's formula | Good; you can fortify it yourself with powder | |
| Convenience | Requires preparation and blending | Extremely convenient; just mix with water or milk | Very convenient; ready to drink | |
| Cost | Potentially more affordable long-term | Can be more expensive per serving | Relatively inexpensive |
Practical tips for incorporating weight gain drinks
- Drink with meals: Enjoy a calorie-dense shake with your meals rather than as a replacement to avoid feeling too full.
- Post-workout boost: A protein and carb-rich shake after resistance exercise can help replenish muscle glycogen stores and aid recovery.
- Between-meal snacks: Use shakes as a convenient, calorie-rich snack to add more to your daily intake.
- Consistency is key: Aim for regularity. Consuming high-calorie drinks consistently is crucial for a sustained calorie surplus.
- Pair with whole foods: Drinks should complement, not replace, a diet rich in whole foods. Blend fruits and vegetables into your shakes for maximum nutritional benefits.
Conclusion
For those asking "what to drink for gaining weight?", the answer is a combination of wholesome, high-calorie beverages that support your nutritional goals. Homemade smoothies offer the most control and nutrient density, while whole milk is a simple, effective option. For higher calorie needs, commercial mass gainers can provide a convenient boost, especially when combined with a consistent exercise regimen. By thoughtfully incorporating these drinks into a balanced diet, you can achieve healthy weight gain in a way that is both effective and delicious. For more on adding calories healthily, explore guides on the best foods to gain weight.
