What to drink to get thicker? A nutritional guide to healthy weight gain

October 13, 2025 •

4 min read

For many, gaining weight in the form of lean muscle and mass can be just as challenging as losing it. To increase body size, one must consistently consume more calories than they burn, and knowing what to drink to get thicker is a highly effective strategy for boosting your daily intake in a healthy, manageable way.

Quick Summary

This guide provides a nutritional breakdown of high-calorie, protein-rich beverages designed for healthy weight gain. It covers homemade protein shakes, milk-based options, and other drinks that can help achieve a calorie surplus, alongside a discussion of homemade versus store-bought products.

Key Points

Consume a Calorie Surplus: To gain weight healthily, consistently consume more calories than you burn, which can be easily achieved with high-calorie beverages.
Choose Nutrient-Dense Liquids: Opt for drinks like whole milk, soy milk, or homemade protein shakes packed with healthy fats, complex carbs, and protein for sustained energy.
Customize Homemade Shakes: Making your own shakes allows for full control over ingredients, enabling you to add calorie-dense foods like nut butters, oats, and avocado while avoiding excess sugar.
Incorporate Dairy Wisely: Whole milk and full-fat Greek yogurt are effective for muscle growth when paired with exercise, but alternatives exist for those with dietary restrictions.
Pair Drinks with a Balanced Diet: Use high-calorie drinks as supplements between meals rather than replacements to ensure a balanced intake of whole foods and nutrients.
Add Strength Training: Pair your increased calorie intake with consistent resistance training to ensure the weight gained is lean muscle rather than fat.

The Science Behind Healthy Weight Gain

Achieving a thicker, more muscular physique requires a fundamental principle of nutrition: consuming a consistent calorie surplus. This means ingesting more calories than your body expends daily. However, the quality of these calories is crucial. Simply eating more junk food will likely lead to unhealthy fat gain, while focusing on nutrient-dense, high-calorie foods and beverages, combined with strength training, helps build lean muscle mass. Drinks are an excellent tool for this, as liquid calories are often easier to consume and less filling than solid food, allowing you to increase your overall energy intake without feeling uncomfortably full.

High-Calorie Shakes: The Best Option for Boosting Intake

Protein shakes and smoothies are arguably the most effective and popular drinks for healthy weight gain. They offer a potent, concentrated dose of calories, protein, and other essential nutrients in a single, convenient serving. By customizing your shake with key ingredients, you can easily create a beverage that aligns perfectly with your dietary and fitness goals.

DIY Homemade Shakes for Maximum Control

Making your own shakes at home gives you complete control over the ingredients, allowing you to avoid excessive sugar, artificial flavors, and preservatives often found in commercial products. Here are some ideal components for a healthy weight-gainer shake:

Liquid Base: Start with a high-calorie liquid like whole milk, almond milk, or soy milk.
Protein Source: Add a scoop of protein powder (whey or plant-based), Greek yogurt, or pasteurized egg whites.
Complex Carbohydrates: Include rolled oats, a frozen banana, or other starchy fruits to provide sustained energy.
Healthy Fats: Boost calories with nut butters (peanut, almond), avocado, chia seeds, or flaxseed.
Natural Sweeteners/Flavor: A touch of honey, dates, or pure cocoa powder can enhance the taste naturally.

The Role of Milk and Dairy in Weight Gain

Milk has been a staple for decades for those looking to build muscle and gain weight. Whole milk provides a great balance of proteins (whey and casein), carbs, and fat, making it an ideal choice. Research indicates that combining milk with resistance training can lead to significant muscle mass gains. For those who are lactose intolerant or prefer a different option, lactose-free milk, soy milk, or kefir are excellent alternatives. Full-fat Greek yogurt is another versatile dairy option, packing in protein, carbs, and fat, and can be easily mixed into smoothies.

Plant-Based Alternatives for Thicker Drinks

For vegans or those with dairy sensitivities, numerous plant-based alternatives can help you get thicker healthily. Instead of whole milk, use soy milk or coconut milk, which are both high in calories and nutrients. Protein sources like pea protein, silken tofu, or hemp hearts can provide the necessary amino acids for muscle growth. Combining these with avocado, nuts, and fruit creates a thick, nutrient-dense smoothie perfect for boosting weight gain.

Commercial vs. Homemade Weight Gainers: A Comparison

While the goal is the same, the method can differ. Choosing between a homemade shake and a store-bought mass gainer depends on your priorities regarding convenience, budget, and ingredient control.


Feature	Homemade Weight Gainer Shake	Store-bought Mass Gainer
Ingredient Control	High. You choose every single ingredient based on nutritional quality and preference.	Low to Moderate. Depends on the brand, often contains artificial sweeteners and fillers.
Cost Efficiency	High. Buying bulk ingredients is cheaper in the long run.	Moderate to Low. High upfront cost, and per-serving price can be expensive.
Convenience	Low. Requires time for preparation, blending, and cleaning.	High. Simply scoop and mix, ideal for people with busy schedules.
Nutritional Quality	Potentially very high. Uses whole-food ingredients for better nutrient absorption.	Varies widely. Can be very high in calories but may lack whole-food micronutrients.

Beyond Shakes: Other Nutritious Drinks

While shakes and smoothies are primary choices, other liquids can contribute to healthy weight gain. Natural fruit juices, especially those mixed with higher-calorie liquids, offer carbs and vitamins, but watch out for high sugar content. A glass of whole milk with a meal is another simple way to increase your calorie and protein intake. Even nutrient-rich soups or stews with an enriched milk base can help boost calories.

The Importance of Pairing Drinks with Solid Food

Liquid calories are an aid, not a replacement for a balanced diet. To get thicker in a healthy way, it is essential to consume a variety of whole foods rich in protein, complex carbohydrates, and healthy fats. Your calorie-dense drinks should supplement your regular meals and snacks, not substitute them. For example, have a high-calorie shake as a mid-morning or afternoon snack to fill the gaps between meals. Additionally, combining your nutrition strategy with consistent resistance training is crucial for ensuring the weight you gain is lean muscle mass and not just fat. Regular exercise also helps stimulate appetite.

Conclusion: Sipping Your Way to Healthy Gains

To effectively and healthily get thicker, the key is a consistent calorie surplus coupled with strength training. Incorporating high-calorie, nutrient-dense drinks like homemade protein shakes and whole milk into your diet is an efficient way to achieve this goal. By controlling the ingredients in your shakes, you can maximize nutritional benefits while minimizing unwanted additives, helping you build a stronger, more muscular physique. Remember to view these beverages as a supplement to a balanced diet of whole foods, and consult a healthcare professional for personalized guidance if needed.

For more expert advice on healthy weight gain strategies, consider checking out the resources on Memorial Hermann's Sports Nutrition website.

Frequently Asked Questions

Protein shakes are a useful tool, but they work best when combined with a calorie surplus from a balanced diet and consistent strength training. They supplement your intake but shouldn't be your only source of calories.

For gaining weight, whole milk is often the best choice due to its higher fat and calorie content compared to low-fat or skim versions. It provides a balanced mix of proteins, carbs, and fats.

Store-bought gainers are convenient but may contain added sugars and artificial ingredients. Homemade shakes offer more control over nutrition and are often more cost-effective in the long run.

Use a plant-based milk like soy or coconut milk, and incorporate plant-based protein powders (pea, rice), nut butters, avocado, and oats for a creamy, high-calorie, and dairy-free shake.

Consuming a high-protein, high-carb shake after resistance training can be especially effective for muscle recovery and growth. However, they can also be used as a convenient, high-calorie snack at any time.

Yes, but only if you consume it in addition to your regular meals, not as a replacement. Meal replacement shakes are typically designed for calorie restriction, but adding them as an extra snack creates a necessary calorie surplus for weight gain.

Besides shakes, you can opt for full-fat kefir, whole milk with meals, or nutrient-dense soups with added calorie sources like enriched milk or cream.