Which Drink is Best for Gaining Weight? A Guide to Healthy Calorie-Dense Options

November 2, 2025 •

4 min read

According to a 2022 study, around 390 million adults worldwide were underweight, highlighting a significant need for effective weight gain strategies. If you're struggling to consume enough calories through solid foods alone, incorporating high-calorie beverages is an excellent and practical approach. The key to answering 'which drink is best for gaining weight?' lies in choosing nutrient-dense options that support muscle growth and overall health, rather than just adding empty calories.

Quick Summary

This article explores the most effective, nutrient-rich beverages for healthy weight gain. It details the benefits of homemade smoothies, the nutritional power of whole milk, and the role of mass gainer supplements. The content provides practical recipes, compares different options, and offers vital considerations for safely increasing calorie intake.

Key Points

Homemade Smoothies are Versatile: Create custom, nutrient-dense shakes with ingredients like milk, protein powder, nut butters, and oats to control calorie and macro intake effectively.
Whole Milk is a Reliable Staple: An affordable, classic choice that offers a balanced mix of proteins, carbs, and fats, supporting muscle growth.
Mass Gainer Supplements are Highly Caloric: Commercial mass gainers are best for individuals with extremely high caloric needs or those struggling to eat enough solid food, but choose them wisely.
Balance is Crucial: Avoid relying solely on drinks; a weight gain diet should still be centered around a variety of whole foods for a full spectrum of micronutrients.
Consider Digestive Tolerance: Some supplements or ingredients may cause digestive discomfort, so it's important to monitor your body's response, especially with new mass gainers.
Consult a Professional: For optimal and safe results, especially if you have health concerns, consult a dietitian or healthcare professional to personalize your weight gain plan.

Understanding the Fundamentals of Healthy Weight Gain

To gain weight, you must consistently consume more calories than your body burns through a process known as a calorie surplus. For some, this can be challenging due to a fast metabolism, decreased appetite, or high energy needs from intense physical activity. Liquid calories offer a convenient and palatable solution, providing a concentrated source of energy without the same bulk or fullness as solid foods. The best drinks for gaining weight are those that pack a punch with a balanced blend of protein, complex carbohydrates, and healthy fats, fueling muscle growth and overall health.

Homemade High-Calorie Smoothies: The Tailored Solution

Homemade protein smoothies are arguably the best drink for gaining weight because they give you complete control over ingredients, allowing you to maximize calories and nutrients efficiently. By combining a few simple, calorie-dense ingredients, you can easily create a custom shake that is both delicious and effective. A balanced smoothie should contain a protein source, healthy fats, and a carbohydrate component.

Ingredient Options for Homemade Shakes:

Protein Sources: Whey protein powder, casein protein powder, Greek yogurt, kefir, silken tofu, egg whites, or high-protein milk alternatives.
Healthy Fats: Nut butters (peanut, almond), avocado, chia seeds, flaxseed, coconut cream, or coconut oil.
Complex Carbohydrates: Rolled oats, bananas, dates, or cooked sweet potatoes.
Liquid Base: Whole milk, full-fat Greek yogurt, or a plant-based alternative like oat milk or soy milk.

Crafting the Perfect Homemade Weight-Gain Shake

Here are some delicious recipe ideas to help you get started:

Classic Peanut Butter Banana Shake: 1 ripe banana, 2 tbsp peanut butter, 1 scoop vanilla whey protein powder, 1.5 cups whole milk, and 1/2 cup rolled oats. This combination is a fantastic source of sustained energy and muscle-building nutrients.
Chocolate Avocado Smoothie: 1/2 ripe avocado, 1 cup whole milk, 1/4 cup chocolate whey protein powder, 4-6 pitted dates, 1 tbsp ground flaxseed, and 1 tsp vanilla extract. Avocado provides healthy fats for a creamy texture and extra calories.
Tropical Mango Coconut Cream Shake: 1 cup frozen mango chunks, 1/2 cup Greek yogurt, 3/4 cup coconut milk, and 1 tsp honey. A refreshing, high-calorie treat that is perfect for a midday boost.

The Power of Dairy: Whole Milk and Kefir

Whole milk is a time-tested and budget-friendly option for healthy weight gain. It naturally contains a balanced ratio of proteins (casein and whey), carbs, and fats, along with essential vitamins and minerals like calcium. A single cup of whole milk can provide a quick 150 calories and 8 grams of protein. Kefir, a fermented milk drink, is another excellent option. It is not only calorie and protein-rich but also contains probiotics that can support digestive health. You can use whole milk or kefir as the base for many of your homemade shakes to further boost the nutritional content.

Mass Gainer Supplements: For Major Calorie Needs

For athletes or individuals with very high-calorie requirements, a commercial mass gainer supplement can be the most efficient solution. These powders are specifically formulated to provide a large number of calories, primarily from carbohydrates and protein, in a single serving. While they offer unparalleled convenience, it's crucial to choose a high-quality product without excessive sugar or artificial ingredients. Many reputable brands offer products tested by third parties for quality and purity. Always read the label to understand the macronutrient breakdown and ingredient list before purchasing.

Potential Risks and Considerations

While high-calorie drinks are effective for gaining weight, there are potential risks associated with excessive or unbalanced consumption. Over-reliance on supplements without incorporating whole foods can lead to nutrient deficiencies and digestive issues like bloating and gas. It is essential to remember that weight gain drinks are meant to supplement a balanced diet, not replace it. Consulting with a healthcare professional or registered dietitian is always recommended, especially if you have underlying health conditions.

Comparison of Healthy Weight Gain Drink Options


Feature	Homemade Smoothies	Whole Milk	Mass Gainer Supplements
Calorie Density	Varies widely based on ingredients. Can be easily customized for high calories.	Consistent calorie count, moderate density. ~150 calories per cup.	Extremely high, designed for maximum calorie and carb intake per serving.
Cost	Generally more cost-effective as you use common kitchen staples.	Very affordable, especially as a daily staple.	Often the most expensive option, priced per serving.
Nutrient Control	Complete control over every ingredient. Can ensure high-quality, balanced nutrients.	Fixed nutrient profile, but naturally balanced with proteins, carbs, and fats.	Varies by brand. Some have better ingredient quality than others. Check for excessive sugar.
Convenience	Requires preparation and a blender. Highly portable when made in advance.	Requires no preparation. Easily available and portable in a container.	Highest convenience. Mix with water or milk for an instant, high-calorie meal replacement or supplement.
Taste	Highly customizable to personal preferences. Flavors are natural and fresh.	Consistent flavor, but can be flavored with syrup or powder.	Wide range of flavor options, but can sometimes have an artificial taste.

Conclusion: Finding Your Best Drink for Healthy Weight Gain

Ultimately, there is no single best drink for gaining weight that suits everyone. The ideal choice depends on your budget, time constraints, dietary needs, and personal preferences. Homemade, nutrient-dense smoothies offer the most control and versatility, allowing for healthy, whole-food-based calorie boosting. Whole milk remains a simple, affordable, and effective foundation for increasing daily calorie intake. For those with very high-calorie needs or intense training schedules, mass gainer supplements offer maximum convenience and caloric density. Whichever option you choose, remember to prioritize nutrient quality and balance to support your overall health while achieving your weight gain goals.

For more detailed, personalized advice on building a nutrition plan for healthy weight gain, consider consulting a registered dietitian or a healthcare professional.

Reference: Healthy Weight Gain Strategies - Memorial Hermann (https://memorialhermann.org/services/specialties/rockets-sports-medicine-institute/sports-nutrition/healthy-weight-gain-strategies)

Frequently Asked Questions

Yes, protein shakes are a good option for gaining weight, especially when fortified with high-calorie ingredients like whole milk, nut butters, and oats. They provide a concentrated source of protein and calories, helping to meet daily intake requirements.

You can, but it's more effective as part of a balanced diet. Drinking whole milk, which is a good source of protein, carbs, and fats, at each meal can help increase your daily calorie intake. For optimal results, combine it with a well-rounded diet and exercise.

A mass gainer is a supplement formulated with very high calories, primarily from carbohydrates and protein, to support significant weight and muscle mass gain. Regular protein powder is much lower in calories and typically contains only protein, designed for muscle repair and growth without the added carbs and fats.

To maximize calories and nutrients, include a liquid base (whole milk, soy milk), a protein source (protein powder, Greek yogurt), healthy fats (nut butter, avocado, chia seeds), and complex carbs (oats, banana, dates).

Excessive intake of mass gainers can sometimes cause digestive issues like bloating and gas. Relying too heavily on them over whole foods may also lead to nutrient imbalances. Always read labels and consider potential sensitivities to ingredients.

Liquid calories from drinks like smoothies are less filling than solid food because they have less bulk. This allows you to consume a higher number of calories more easily throughout the day, which is beneficial for those with a smaller appetite or faster metabolism.

Homemade drinks offer superior control over ingredients, allowing for high-quality, whole-food-based nutrition and potentially lower cost. Commercial products, particularly mass gainers, offer high convenience and extreme caloric density, which can be beneficial for those with very high demands.