The Role of Drinks in a Healthy Weight Gain Plan
For many people, particularly those with a small appetite or high metabolism, consuming enough calories to gain weight can be a challenge. High-calorie, nutrient-dense beverages offer a practical way to supplement meals and increase overall energy intake. Drinking calories can feel less filling than eating them, making it easier to consume the caloric surplus necessary to put on pounds. However, the goal is to choose drinks packed with protein, healthy fats, and complex carbohydrates, not just empty calories from sugar.
Top Choices for Homemade High-Calorie Beverages
Homemade drinks, especially smoothies, give you complete control over the ingredients and nutritional content. They are highly customizable and can be tailored to meet your specific calorie and macro goals.
- Classic Peanut Butter Banana Shake: This is a powerhouse of calories and muscle-building protein. Blend a ripe banana, two tablespoons of natural peanut butter, a scoop of your favorite protein powder (whey or plant-based), and one cup of whole milk. Add a handful of rolled oats for extra complex carbs and a thicker consistency.
- Chocolate Avocado Smoothie: Avocados are rich in healthy monounsaturated fats and add a creamy texture without a strong flavor. Blend one whole avocado, a banana, two tablespoons of unsweetened cocoa powder, and one cup of whole milk or a high-fat milk alternative like coconut milk. You can sweeten it with a date or a dash of honey.
- Berry Oatmeal Smoothie: A great breakfast option, this shake combines complex carbs from oats with antioxidants from berries. Use one cup of whole milk, half a cup of rolled oats, one cup of mixed berries, half a cup of Greek yogurt, and a scoop of protein powder for an extra boost.
- Mango Coconut Cream Shake: For a tropical flavor, blend one cup of chopped mango with half a cup of full-fat coconut milk and a scoop of vanilla protein powder. Add a tablespoon of soaked chia seeds for fiber and extra fat.
Fortified and Commercial Nutritional Drinks
In addition to homemade shakes, pre-made nutritional drinks are a convenient and reliable way to increase calorie intake, especially for those with very low appetites or medical conditions.
Types of Pre-Made Drinks
- Mass Gainer Supplements: These are powders that, when mixed, provide a high concentration of calories, carbs, protein, and other nutrients. Look for reputable brands and check the ingredient list to ensure they align with your health goals.
- Nutritional Meal Replacements: Drinks like Boost Very High Calorie or Ensure Plus are formulated to provide a balanced mix of macronutrients and vitamins in a single serving. They are often recommended by doctors for those needing to gain or maintain weight due to illness.
- Protein Shakes: While mass gainers are typically higher in carbohydrates, standard protein shakes offer a concentrated protein source. They are excellent for post-workout recovery and muscle building when combined with sufficient calories from other sources.
High-Calorie, Nutritious Add-Ins
To maximize the calorie and nutrient density of any drink, consider incorporating these simple add-ins:
- Healthy Fats: Add a spoonful of nut butter (peanut, almond, or cashew), a few tablespoons of seeds (chia, flax, or sunflower), or a drizzle of coconut oil.
- Dairy: For a calorie and protein boost, use whole milk, full-fat yogurt, or a scoop of Greek yogurt in place of water.
- Sweeteners: Naturally sweeten your drinks with honey, maple syrup, or dates, which also provide extra calories.
- Extra Protein: Beyond protein powder, you can add a scoop of Greek yogurt, cottage cheese, or even egg whites (pasteurized) to some smoothies.
Comparison of Homemade Weight Gain Shakes
| Shake Name | Primary Benefit | Key High-Calorie Ingredients | Calorie Range (Approx.) | Protein (g) | Notes |
|---|---|---|---|---|---|
| Peanut Butter Banana | Excellent for muscle recovery and fuel | Banana, peanut butter, whole milk, protein powder, oats | 600–650 | 30–35 | Great for post-workout or breakfast. |
| Chocolate Avocado | High in healthy fats and fiber | Avocado, banana, whole milk, cocoa powder, dates | 500–550 | 20–25 | Very creamy texture, rich in micronutrients. |
| Mango Coconut Cream | Refreshing and high in fats | Mango, full-fat coconut milk, vanilla protein powder | 550–600 | 25–30 | Provides a taste of the tropics; great for midday. |
| Berry Oatmeal | Good source of fiber and antioxidants | Mixed berries, Greek yogurt, whole milk, oats, protein powder | 450–500 | 25–30 | Balanced nutrition for a sustained energy boost. |
Healthy Weight Gain Best Practices
Adding drinks to your diet should be part of a comprehensive strategy. Focus on a balanced diet rich in whole foods, and remember that strength training is key for ensuring the extra calories contribute to lean muscle mass rather than just body fat. Consult with a doctor or dietitian to determine the right caloric intake for your needs, especially if you have an underlying health condition. To learn more about other high-calorie foods, read this guide on 20 high calorie foods to gain weight naturally.
Conclusion
When it comes to answering the question, "what's a good drink for gaining weight?", the options are plentiful and customizable. Whether you opt for a nutrient-packed homemade smoothie using whole milk, fruits, nuts, and protein powder or rely on a pre-made nutritional supplement, incorporating high-calorie beverages is an effective way to meet your weight gain goals. By focusing on a balance of macronutrients and pairing it with a proper exercise routine, you can achieve healthy, sustainable weight gain and overall improved well-being.
