Which shakes are best for weight gain?

December 18, 2025 •

4 min read

According to Healthline, gaining weight requires a consistent caloric surplus, and liquid calories from shakes are a concentrated way to increase intake without feeling overly full. The key is knowing which shakes are best for weight gain, balancing high-calorie density with nutritious, wholesome ingredients for healthy mass development.

Quick Summary

This guide compares homemade and store-bought options, detailing essential high-calorie ingredients like protein powders, healthy fats, and carbs. It explains how to choose and create nutrient-dense beverages tailored to individual goals and dietary preferences for effective and healthy weight gain.

Key Points

Homemade Shakes: Offer maximum ingredient control, are often more cost-effective, and use whole foods, but require more preparation time.
Store-Bought Mass Gainers: Provide unmatched convenience and accurate calorie counts, but can contain added sugars or artificial ingredients.
Essential Ingredients: Include high-quality protein (whey, casein, or vegan), healthy fats (nut butters, avocado), and complex carbs (oats, bananas) to maximize calories.
Strategic Timing: Consume shakes in the morning, between meals, or post-workout to support muscle synthesis and meet your calorie surplus goals effectively.
Potential Risks: Be aware of excessive sugar content in some commercial gainers, which can lead to unwanted fat gain and digestive issues.
Informed Choice: Always prioritize a balanced diet and exercise, using shakes as a supplement rather than a complete meal replacement.
Dietary Needs: Opt for plant-based proteins or dairy-free ingredients if you have allergies or intolerances to avoid digestive discomfort.

Homemade vs. Store-Bought: Which is Right for You?

When aiming for a healthy caloric surplus, you can choose between making shakes at home or purchasing pre-formulated mass gainer powders. Both have distinct advantages and disadvantages depending on your budget, time constraints, and dietary preferences.

Homemade Shakes

Making your own shakes at home offers maximum control over ingredients, allowing you to avoid artificial sweeteners, additives, and fillers often found in commercial products. A homemade shake can be more cost-effective in the long run and is typically easier on the digestive system since it's made from whole foods. However, preparation is more time-consuming, and nutritional consistency can vary without careful measuring.

Store-Bought Mass Gainers

Commercial mass gainers are convenient and time-saving—just scoop, mix, and drink. Reputable brands provide accurate nutritional labeling, making it easier to track your caloric and macronutrient intake. Some high-end mass gainers also include additional supplements like creatine or digestive enzymes. The main downsides are the cost and the potential for added sugars, artificial ingredients, or digestive issues.

Essential Ingredients for High-Calorie Shakes

To create an effective weight gain shake, focus on packing in calories from quality sources of protein, carbohydrates, and healthy fats. Here is a list of top ingredients:

Protein Sources: Whey or casein protein powder for convenience, or natural options like full-fat Greek yogurt, cottage cheese, pasteurized egg whites, and tofu.
Healthy Fats: Nut butters (peanut, almond), avocado, nuts (almonds, walnuts), seeds (chia, flax, hemp), and coconut oil. Fats are calorie-dense, adding many calories without a large volume.
Carbohydrate Sources: Rolled oats, bananas, dates, honey, and whole fruits (berries, mangoes, pineapple). Complex carbs like oats provide sustained energy.
Liquid Base: Whole milk, full-fat kefir, or plant-based milks like coconut milk can boost both calories and flavor.

Sample High-Calorie Shake Recipes

The Classic Banana-Nut Butter Shake (approx. 700+ calories)

1.5 cups whole milk
2 tbsp natural peanut butter
1 large frozen banana
1 scoop whey protein powder
1/2 cup rolled oats
1 tbsp honey
Blend until smooth and enjoy.

Rich Chocolate-Avocado Shake (approx. 650+ calories)

1 cup whole milk
1/2 large avocado
1 medium banana
2.5 tbsp unsweetened cocoa powder
1 tbsp ground flaxseed
1 scoop chocolate whey protein powder
Blend all ingredients for a creamy, nutrient-packed shake.

Timing Your Shakes for Maximum Gain

The timing of your weight gain shake can be strategically used to support your goals throughout the day.

Morning: A high-calorie shake in the morning helps break the overnight fasting period, providing your body with a rapid influx of nutrients to start the day in an anabolic, or muscle-building, state.
Between Meals: For those who struggle to eat enough total calories, drinking a shake between regular meals can prevent fullness and ensure you meet your daily calorie surplus.
Post-Workout: Consuming a shake within 30-60 minutes after resistance training is an ideal time for muscle recovery and growth, as your body is primed to absorb nutrients.
Before Bed: A shake containing slow-digesting casein protein can provide a steady release of amino acids overnight, supporting muscle repair while you sleep.

Comparison Table: Homemade vs. Store-Bought


Feature	Homemade Shakes	Store-Bought Mass Gainers
Cost	More cost-effective over time by buying bulk ingredients.	Higher upfront cost per tub, but can be cost-effective per serving.
Ingredient Control	Complete control; avoid artificial flavors, sugars, and fillers.	Ingredients vary by brand; may contain additives or high sugar content.
Convenience	Less convenient; requires more time and cleanup.	Highly convenient; quick to prepare and consume.
Nutrient Density	Can be nutrient-rich with whole-food ingredients like fruits, seeds, and oats.	Formulaic blend of macros; may lack micronutrient variety from whole foods.
Digestibility	Often easier to digest for sensitive stomachs due to whole foods.	Some people experience bloating or gas from processed ingredients.
Add-ins	Easily customizable with any fruits, vegetables, or spices.	Limited to manufacturer's flavors and standard formula.

Potential Considerations and Side Effects

While shakes are effective for weight gain, there are potential pitfalls to avoid. Some mass gainers contain excessive simple sugars and fillers like maltodextrin, which can lead to fat gain rather than muscle. High-calorie intake without sufficient physical activity can also result in unwanted fat storage. Some individuals may experience digestive issues, bloating, or allergies, particularly with dairy-based products. Always consult with a healthcare professional or registered dietitian to determine your specific caloric needs and ensure your plan aligns with your health goals. For high-quality, scientifically-backed information on nutrition and health, the National Institutes of Health (NIH) website is an excellent resource.

Conclusion: Choosing Your Best Shake for Weight Gain

Determining which shakes are best for weight gain ultimately depends on your personal preferences, budget, and health priorities. Homemade shakes offer superior nutritional control and value, relying on wholesome ingredients for clean calorie intake. This approach is ideal for those who prioritize natural food sources and have time for preparation. Conversely, commercial mass gainers provide unmatched convenience and high-calorie density for those with busy lifestyles or extremely high metabolic rates. A balanced diet of whole foods and a consistent resistance training program should always form the foundation of any weight gain strategy, with shakes serving as a powerful tool to supplement your calorie and nutrient intake effectively. By understanding the options and incorporating high-quality ingredients, you can find the best shake to help you achieve your weight gain goals safely and healthily.

Frequently Asked Questions

Yes, protein shakes can help you gain weight by increasing your overall caloric intake. However, for healthy weight gain in the form of muscle, they should be combined with resistance training and a balanced diet.

A mass gainer is specifically formulated for weight gain, providing a higher calorie count and a blend of protein, carbohydrates, and fats. A standard protein shake typically contains 20-30g of protein with minimal carbs or fats.

Some commercial mass gainers can be unhealthy due to excessive simple sugars, artificial flavors, and processed fillers. It's crucial to check labels and choose reputable brands with minimal additives to avoid issues like fat gain or digestive problems.

To boost calories in homemade shakes, add calorie-dense ingredients like nut butters, avocados, rolled oats, dates, whole milk, and coconut oil. Including healthy fats is a particularly effective strategy for increasing the caloric load.

For optimal results, consume a shake at strategic times, such as in the morning to fuel your day, between meals to boost calories, post-workout for muscle recovery, or before bed for sustained protein release.

Yes, plant-based proteins like pea, soy, or brown rice protein are effective for weight gain, especially for those with dairy allergies or who follow a vegan diet. Many commercial mass gainers also offer vegan formulations.

Potential side effects can include digestive issues like bloating, gas, cramps, and diarrhea, especially with mass gainers high in processed ingredients or if you are lactose intolerant. Allergic reactions are also possible.

The ideal number of shakes depends on your total daily calorie and protein needs. Most individuals benefit from 1-2 shakes per day, used as supplements to a diet rich in whole foods, not as meal replacements.