Which Shake Has 1000 Calories? Homemade vs. Commercial Options

December 15, 2025 •

3 min read

Research from the National Institutes of Health indicates that a sufficient caloric intake is critical for muscle growth and weight gain. Hitting a significant caloric surplus, such as 1000 calories from a single drink, is effectively achieved through both homemade recipes and commercial supplements.

Quick Summary

This article explores how to make a 1000-calorie shake. Recipes include those made at home using whole foods, and commercial mass gainer supplements, comparing the pros and cons of each approach.

Key Points

Homemade shake customization: Create a 1000-calorie shake with full control over ingredients by using calorie-dense items like oats, nut butter, and whole milk.
Commercial gainer convenience: Commercial supplements, like Optimum Nutrition Serious Mass, offer a quick and consistent way to get 1000+ calories with a specific macronutrient blend.
Key calorie boosters: To hit 1000 calories, focus on adding calorie-dense ingredients such as whole milk, nut butters, oats, and frozen fruits.
Recipe flexibility: Homemade shakes can be easily adapted for dietary needs, including vegan versions that use full-fat coconut milk and plant-based protein powder.
Macronutrient balance: A 1000-calorie shake is typically high in protein to support muscle repair, with ample carbohydrates and healthy fats for energy and weight gain.
Best timing: For maximum impact, consume a mass gainer shake post-workout to aid recovery or between meals to boost overall caloric intake throughout the day.

For athletes, bodybuilders, and individuals seeking weight gain, a 1000-calorie shake is a useful method to meet high energy demands without eating a large volume of solid food. This guide examines two primary methods to create such a shake: mixing ingredients at home using nutritious ingredients or selecting a commercial mass gainer supplement.

The DIY 1000-Calorie Homemade Shake

Making a shake from scratch provides control over ingredients. This allows for tailoring macronutrients, avoiding artificial additives, and adjusting flavors. To reach 1000 calories, a combination of high-energy components is key.

Classic Peanut Butter and Banana Gainer

This recipe uses high-calorie staples for a rich shake.

Ingredients:

1.5 cups whole milk or full-fat coconut milk
2 scoops (approx. 50g) whey protein powder (vanilla or chocolate)
1 cup (approx. 80g) rolled oats, ground into a powder first
2 medium frozen bananas
2-3 tablespoons natural peanut butter
1 tablespoon honey or maple syrup

Instructions:

Add rolled oats to a blender and process until a fine powder forms.
Add milk, protein powder, frozen bananas, peanut butter, and honey.
Blend on high speed until smooth. Add more milk if the shake is too thick.

Vegan-Friendly Tropical Weight Gain Smoothie

Reaching 1000 calories on a plant-based diet is possible. This uses high-fat coconut milk and nutrient-dense fruit.

Ingredients:

1.5 cups full-fat coconut milk
2 scoops vegan protein powder
1 cup frozen pineapple
1 frozen banana
1/4 cup cashews
1 tablespoon chia seeds
Optional: 1 tbsp flaxseed oil for extra calories

Instructions:

Combine all ingredients in a blender.
Blend on high until smooth and creamy.
Serve immediately.

Commercial Mass Gainer Supplements

For convenience, commercial mass gainers deliver high calories, along with a blend of protein, carbohydrates, and fats.

How to Use a Commercial Mass Gainer

Most products, like Optimum Nutrition's Serious Mass, provide instructions to achieve a 1000+ calorie serving.

Common steps:

Mix the recommended scoops with water or milk using a blender.
For higher calories, blend with milk, peanut butter, and a banana.
Consume post-workout to replenish glycogen stores or between meals to boost calories.

Comparison of 1000-Calorie Shake Options


Feature	Homemade Shake	Commercial Mass Gainer
Cost	Typically less expensive per serving.	Higher upfront cost for the tub, but consistent serving size.
Convenience	Requires gathering and blending multiple ingredients.	Quick and easy; just mix powder with liquid.
Ingredient Control	Total control over sugar, fat, and protein sources.	Limited to the product's formula; may contain added sugars or fillers.
Nutrient Density	Can be packed with fiber and micronutrients from whole foods.	Fortified with vitamins, minerals, and often includes creatine.
Flavor	Endless customization possibilities based on ingredients.	Comes in limited, pre-determined flavors (e.g., chocolate, vanilla).
Texture	Can vary depending on blender power and ingredients.	Typically mixes into a smooth, consistent drink.

The Science Behind High-Calorie Shakes

Both homemade and commercial high-calorie shakes rely on the principle of consuming more calories than you burn. These shakes provide a high concentration of calories in liquid form. For muscle gain, the protein content supports muscle repair and synthesis, while carbohydrates replenish glycogen and provide energy.

For scientific insight into the role of protein in muscle repair and growth, refer to research on protein intake published by the National Institutes of Health.

How to Ensure Your Shake Reaches 1000 Calories

To hit your target, focus on adding calorie-dense components.

Calorie-Boosting Add-Ins:

Healthy Fats: Use extra peanut butter, almond butter, avocado, or flaxseed oil. Fats contain 9 calories per gram.
Carbohydrates: Increase servings of rolled oats or add ingredients like dates, which are rich in fiber.
Protein: Ensure enough protein powder is used. Some recipes call for two or more scoops.
Dairy: Swap regular milk for whole milk or add a scoop of full-fat Greek yogurt.
Fruits: Add more frozen bananas, which provide calories and a creamy texture.

Conclusion A 1000-calorie shake is an effective way to increase caloric intake, whether homemade or commercial. Homemade options offer customization and cost control. Commercial gainers provide consistency and convenience. A commercial supplement might be ideal for those seeking micronutrient profiles or performance ingredients. The best option depends on dietary preferences, budget, and lifestyle. Combining the right high-calorie ingredients helps create or find a shake that meets energy needs for muscle gain and recovery.

Frequently Asked Questions

A 1000-calorie shake is typically for individuals with high caloric needs, such as bodybuilders, hard gainers, or those undergoing specific nutritional therapy. It is not suitable for average individuals and can lead to unhealthy weight gain if not balanced with an active lifestyle.

Yes, you can. You would need to use a larger volume of other high-protein ingredients like Greek yogurt, nuts, seeds, and higher-calorie liquids like whole milk or full-fat coconut milk to achieve the calorie and protein goals.

Mass gainers are formulated to provide a very high number of calories, primarily from carbohydrates and protein, for individuals aiming to gain weight. Standard protein powders are lower in calories and focus on delivering a concentrated source of protein.

This depends on your specific fitness and weight goals. For muscle gain, it might be used once daily, especially on training days. Consult a nutritionist or healthcare provider to determine the right frequency for your needs.

Some people find that liquid calories are easier to consume than a large meal. However, the high fiber and fat content in some homemade shakes, or the sheer volume of a commercial shake, may cause some people to feel full. Starting with a smaller version and building up is often recommended.

For extra calories, consider adding nut butter, olive oil, flaxseed oil, full-fat Greek yogurt, extra rolled oats, avocado, and dates. These are excellent, nutrient-dense options to increase the caloric load.

Absolutely. Use ingredients like full-fat coconut milk, vegan protein powder, nut butters, seeds (chia, flax), and high-calorie fruits like bananas and dates to build a plant-based shake that exceeds 1000 calories.

Commercial mass gainers are not necessary but are a convenient option. You can achieve the same caloric surplus by carefully tracking and consuming high-calorie whole foods, or by creating your own calorie-dense shakes at home.