You’re ready to start stacking on gains. Lifting heavy five days a week, optimizing your diet, and kicking up your protein intake is working, but now it’s time to level up. Weight gain shakes are a perfect addition to increase your caloric intake and put yourself in a surplus to start gaining some clean weight and build more muscle mass. We’re going to talk about a few ways you can bulk up your weight gain shake, to stack on more gains, more plates, and fill out that XL tee.

Before we get into the heavy details, there a few things you need to know about gaining weight in an efficient and healthy way as opposed to eating the house and living off fast food.

You Have To Be In A Caloric Surplus 

To gain weight, you need to be in what’s called a caloric surplus. This means, that you need to be eating more than your Total Daily Energy Expenditure (TDEE). Your TDEE is the total amount of energy (calories) you expend in a day. TDEE is comprised of three key components: resting metabolic rate (RMR), the thermic effect of food (TEF), and the thermic effect of physical activity (TEPA). TEF is the energy expended when chewing, swallowing, digesting, and absorbing food. TEPA is the energy of activity, during and not during exercise.

RELATED ARTICLE What Is Basal Metabolic Rate

Great, so you have to eat more than your TDEE. But what if you don’t know what your TDEE is? The calculation is pretty simple, and I’ve got it all laid out so you can quickly calculate how many calories you burn per day, so you can plan on eating more and put yourself in a caloric surplus.

You can calculate your RMR using the Harris and Benedict (H&B) equation, with the formula below.  

MEN: 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)

WOMEN: 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)

The next step is to include your daily activities based upon your lifestyle, multiplied by your resting metabolic rate. Use the table below 

Once you calculate your BMR and multiply it by your activity level, you will have your Total Daily energy expenditure.

You Need To Track Your Macros

To get the best results, you need to measure and keep track of what you’re eating. Otherwise, you may think you are hitting your caloric intake goals, and you could be missing them without even knowing it.

My suggestion is to get a macro tracking app such as myfitnesspal or hiring a nutrition coach to help you calculate your daily macros and get you the guidance you need to start hitting your intake goals and gaining more weight and muscle mass like The Swole Kitchen.

How To Make The Best Weight Gain Shake

1. Add More Fat

Sound simple right, that’s because it is. Believe it or not, avocados, are one of the best ingredients for a weight gain shake that will make it remarkably smooth, creamy and delicious. And don’t worry you will not taste it all.

A whole medium avocado contains about 240 calories, 13 grams carbohydrate, 3 grams protein, 22 grams fat (15 grams monounsaturated, 4 grams polyunsaturated, 3 grams saturated), 10 grams fiber, and 11 milligrams sodium. Along with their low sodium levels, avocados contain no cholesterol. 

Peanut butter is also another great addition to a weight gain shake to make it taste delicious. A 2-tablespoon (32-gram) serving of peanut butter offers 188 calories and 16g of fat, and 8g of protein.

So with just two tablespoons of peanut butter and an avocado added to your shake, your caloric intake goes up to nearly 450 additional calories.

MCT Oil is also a great option, with 115 calories and 145g of healthy fats per tablespoon.  

Best fat sources for a weight gain shake

• Avocado
• Peanut Butter
• Almond Butter
• MCT Oil
• Chia
• Flax Seed

2. Add More Protein

Protein powder will always be a staple in a weight gain shake. The type of protein doesn’t matter as much as the protein content. Protein will help build more muscle mass and strength, as well as help recovery by initiating muscle protein synthesis or the muscle rebuilding process. You can use whey protein isolate, whey concentrate, plant protein, egg isolate or whatever else your heavy heart desires. The only type of protein I would suggest you do not use, at least as your main choice is a beef isolate, chicken isolate, or collagen. These types of protein are missing essential amino acids, and do not initiate muscle protein synthesis as well as whey, pea protein, or egg. You can always add a scoop of collagen for an extra 10g of protein and some joint health properties, but do not use it as your main source of protein.

Another way to get some great protein is to add Greek yogurt into that shake. It will also help with the creamy consistency.

Best protein sources for a weight gain shake

• Whey Protein Isolate
• Plant Protein
• Swolverine POST (Carbs & Protein)
• Greek Yogurt
• Chicken Breast (don't knock it until you try it)

3. Add More Carbohydrates

Do not, I repeat do not add more carbohydrates from a carbohydrate supplement like maltodextrin, dextrose, or highly branched cyclic dextrin. Dextrin is just added sugar, and if you want sugar, then go eat a candy bar, eat a cookie, or have some ice cream. Enjoy yourself. Don’t waste your money on a tub of sugar marketed as a carbohydrate for recovery.

When you’re making a weight gain shake, think healthy complex carbohydrates, like fruit such as apples, kiwi, strawberries, mangos, raspberries, blackberries, and blueberries. You can also add a complex carbohydrate powder like Swolverine’s Clean Carbs to add a fast 24g of carbs and 100 additional calories from sweet potatoes, yams, oats, and blueberries.

Best carbohydrate sources for a weight gain shake

• Fruit (Banana, Ginger, Dates, Kale, Berries, Mango, Kiwi, Strawberry)
• Swolverine Clean Carbs
• Swolverine POST (Carbs & Protein)

4. Change The Base

The base, as I like to call it, is the liquid source that will help you blend this heavy weight gain shake. If the goal is to add calories, then you will want to add a different or additional base. Instead of water, let’s add some milk.

Moo milk, aka milk OG, will help you add more protein, more calories, and make your shake taste amazing. On average you’ll get 10-15g of protein and ton of added calcium with some original moo milk.

Oat milk is another solid addition with around 120 calories and 16g of added carbohydrates per serving.

Other milk alternatives like pea milk is also a great option especially if you want more added protein.

Best base for a weight gain shake

• Moo Milk
• Pea Milk
• Macadamia Nut Milk
• Oat Milk

Best Weight Gain Shakes

MicroGreen Power Shake

• Kale - 1 bunch
• Banana - 1
• Dates - 5
• Ginger - Small piece
• Whey Protein Isolate (Vanilla, or Honey Cinnamon PB) or Plant Protein - 2 scoops
• Avocado - whole or half
• Ice Cubes - Hand full
• Milk
• Greek Yogurt - 1 tablespoon

Chocolate Peanut Butter Dream

• Peanut Butter - 2 Large Tablespoons
• Dates - 5
• Whey Protein Isolate (Vanilla, or Honey Cinnamon PB) or Plant Protein - 2 scoops
• Avocado - whole or half
• Ice Cubes - Hand full
• Milk (Chocolate) or Regular
• Greek Yogurt - 1 tablespoon
• Swolverine POST

Mint Chocolate Chip Shake

• Dates - 5
• MCT Oil - 1 Tablespoon
• Whey Protein Isolate (Mint Chocolate Chip) - 2 scoops
• Avocado - whole or half
• Ice Cubes - Hand full
• Milk (Chocolate) or Regular
• Greek Yogurt - 1 tablespoon
• Swolverine Collagen

Weight Gain Shake: Takeaway

There are 1000 different weight gain shake variations that you can make. The easiest way to start incorporating a healthy weight gain shake to help you reach your goals is by starting with the basics and building into it. Start with a protein powder, like whey isolate, add some greek yogurt, milk, and some healthy fat. Then, you can get creative, with the type of fruit you want, and little extras for tate. Having options makes it fun. You can also check out this great smoothie recipe e-book that has 64 amazing smoothies to help you gain more more weight.

Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You've Been Waiting For?

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