Which drink is the best for weight gain? A complete nutrition guide

October 27, 2025 •

4 min read

According to a 2022 study, millions of adults and children globally are underweight, highlighting a significant need for healthy weight gain strategies. When it comes to reaching a caloric surplus, a simple and effective method is incorporating calorie-dense beverages, which raises the question: Which drink is the best for weight gain?.

Quick Summary

This guide explores the most effective and healthy drinks for achieving weight gain goals, from nutrient-packed homemade smoothies to whole milk and commercial supplements, and compares their pros and cons. It provides practical recipes and advice for adding healthy, concentrated calories.

Key Points

Homemade Smoothies are Superior: Customizable, nutrient-dense smoothies made with whole ingredients offer the best balance of calories, protein, and healthy fats.
Milk is a Classic Gainer: Whole milk and dairy alternatives provide a balanced macronutrient profile, aiding muscle growth alongside weightlifting.
Utilize Healthy Fats: Adding calorie-dense fats like avocado, nuts, and seeds to drinks can significantly boost your intake without high volume.
Be Cautious with Supplements: Commercial mass gainers and supplements offer convenience but may contain unhealthy additives; use them to supplement, not replace, a whole-foods diet.
Prioritize Calorie Quality: Focus on nutrient-rich, high-calorie drinks instead of empty-calorie sugary sodas for healthy weight gain and overall well-being.
Pair with Strength Training: For muscle mass gain, consistently combining a high-calorie diet with resistance exercises is most effective.

Understanding Healthy Weight Gain

Healthy weight gain requires a sustainable approach focused on increasing muscle mass and subcutaneous fat, not just adding empty calories. For many, consuming enough calories through solid food alone can be challenging due to a poor appetite or getting full quickly. This is where high-calorie, nutrient-dense drinks can be a game-changer, providing a concentrated source of energy without excessive volume. The key is to choose beverages rich in protein, healthy fats, and complex carbohydrates to fuel your body and build muscle, especially when combined with a strength training regimen.

The Power of High-Calorie Smoothies

Homemade protein smoothies are often the most recommended and customizable option for weight gain. They allow you to control every ingredient, ensuring you get a balanced mix of macronutrients while avoiding excessive processed sugars found in many store-bought alternatives. By combining protein sources, healthy fats, and carbohydrates, you can create a delicious and highly effective tool for increasing your daily calorie intake.

Here are a few high-calorie smoothie recipe ideas:

Chocolate Peanut Butter Shake: Combine 1 banana, 1 scoop chocolate whey protein, 1-2 tablespoons of natural peanut butter, and 1.5 cups of whole milk. Oats can be added for extra carbs and fiber.
Banana Nut Butter Shake: For a tropical twist, blend frozen bananas, a couple of scoops of whey or casein protein, milk, and a handful of nuts or a spoonful of nut butter.
Green Smoothie: Blend a ripe banana, a scoop of vanilla protein powder, a handful of spinach, half an avocado, and a cup of whole milk or a plant-based alternative.
Berry and Oat Smoothie: Mix 1 cup of whole milk or Greek yogurt, 1/2 cup of rolled oats, 1 cup of mixed berries, and a tablespoon of flaxseed or chia seeds.

Whole Milk and Fortified Drinks

For decades, whole milk has been a classic and effective tool for muscle building and weight gain. It provides a balanced blend of protein, carbs, and fats, along with essential nutrients like calcium. Studies have shown that the combination of casein and whey protein in milk can lead to greater mass gains when combined with weightlifting. For those with lactose intolerance, soy milk or other fortified, high-calorie dairy-free alternatives can also work well.

Fortified milks and drinks are also an option. For a simple caloric boost, you can mix dry milk powder into regular milk or add it to other foods like mashed potatoes or soups. This provides extra protein and calories without a significant increase in volume.

Commercial Mass Gainers and Nutritional Supplements

Ready-to-drink nutritional beverages and mass gainer powders offer convenience, especially for those with busy schedules or a very poor appetite. Brands like BOOST® and Ensure® provide a balanced mix of macronutrients and are often fortified with vitamins and minerals. Mass gainer powders, often marketed to bodybuilders, contain a high concentration of protein and carbohydrates to support muscle growth.

While convenient, it's important to be mindful of the ingredients. Many commercial supplements contain added sugars, artificial sweeteners, and fillers. Over-reliance on these can lead to an unbalanced diet, and improper use or pre-existing conditions (like kidney or liver problems) can cause adverse effects. It's always best to supplement a whole-foods-based diet with these products rather than using them as a complete replacement.

Comparison: Homemade vs. Commercial Options


Feature	Homemade High-Calorie Smoothies	Commercial Mass Gainers/Supplements
Cost	Generally more cost-effective as you control ingredients.	Can be expensive, especially for high-quality products.
Control	Full control over nutritional content, ingredients, and flavor.	Limited control; depends on brand formulation and flavor options.
Nutritional Quality	Allows for the use of whole food, nutrient-dense ingredients like fruits, nuts, and natural proteins.	May contain artificial sweeteners, flavors, and fillers. Quality varies by brand.
Customization	Highly customizable for taste preferences and dietary restrictions (e.g., lactose-free, vegan).	Flavor and nutritional profile are set by the manufacturer.
Potential Risks	Minimal, as you use natural, whole foods.	May cause digestive issues like bloating or cramps due to high sugar or lactose content.
Convenience	Requires preparation time for blending ingredients.	Ready-to-drink options or quick powder mixing are highly convenient.

Potential Risks and Healthy Practices

When using any drink for weight gain, it's crucial to follow a healthy approach. A significant risk comes from consuming drinks with empty calories, such as sugary sodas, which lead to unhealthy weight gain and potential health issues. For healthy weight gain, focusing on nutrient-rich, high-calorie drinks is the optimal strategy. If using mass gainers, be aware of the potential for digestive discomfort, especially if you are lactose intolerant or sensitive to certain additives. Overconsumption of supplements can also lead to adverse effects, and it's recommended to consult a healthcare professional before starting any new supplement regimen, especially if you have pre-existing conditions.

For healthy, sustained weight gain, consider these best practices:

Use healthy fats: Add sources like avocado, nut butters, coconut oil, and chia seeds to smoothies to boost calories without increasing volume.
Prioritize whole foods: Use supplements to assist, not replace, a balanced diet of nutritious whole foods.
Combine with exercise: To gain muscle mass, pair your increased caloric intake with regular strength training.
Choose wisely: Read labels carefully and look for high-quality, transparently labeled products with minimal artificial ingredients.

Conclusion

The question of which drink is the best for weight gain has a nuanced answer, dependent on individual goals, preferences, and dietary needs. For most people seeking healthy, sustainable gains, homemade, high-calorie smoothies made with whole ingredients offer the greatest control and nutritional value. They provide a concentrated source of healthy fats, protein, and carbohydrates. Whole milk is another reliable, classic option, especially when paired with a strength training routine. For those needing maximum convenience, commercial supplements and mass gainers can be effective, but should be used carefully alongside a balanced, whole-foods diet. Ultimately, a conscious and consistent approach is the best route to achieving healthy weight gain. You can explore more ideas for healthy foods that support weight gain from reputable sources like Healthline for additional inspiration.

Frequently Asked Questions

No, protein shakes typically focus on providing pure protein for muscle repair, while mass gainers are designed to provide a much higher calorie count with a mix of protein and carbohydrates for overall weight gain.

Yes, many plant-based options like soy milk and coconut milk are great for weight gain, especially when fortified. Combining them with other high-calorie ingredients like nuts and seeds in a smoothie is very effective.

To gain weight quickly, focus on consistently consuming a caloric surplus with high-calorie drinks. Homemade smoothies with high-fat ingredients like avocado, nut butter, and whole milk, along with regular strength training, are a very effective combination.

Yes, it is unhealthy to drink soda for weight gain. Sugary sodas provide empty calories and contribute to unhealthy weight gain without providing essential nutrients. Focus on nutrient-dense, high-calorie drinks instead.

You can increase calories by adding ingredients like full-fat yogurt, nut butters, oats, avocado, whole milk, coconut cream, or a scoop of protein powder.

Drinking a high-calorie protein shake after a workout is excellent for muscle recovery. However, consuming calorie-dense beverages throughout the day, in addition to regular meals, is crucial for maintaining a consistent caloric surplus.

Over-consuming mass gainers can cause digestive issues such as bloating and diarrhea, lead to excessive, unhealthy fat gain, and, in some cases, cause more serious health problems, especially if you have pre-existing conditions.