People chasing body goals are mostly imagined sweating buckets on a treadmill while their stomachs growl. However, not everyone strives to shed pounds and trim waistlines. For some, the idea of gaining weight can be equally cherished and challenging. If you can relate, these special weight gain smoothies are all yours to shake up.
Do smoothies help you gain weight? Weight gain smoothies provide an effortless and effective way to increase your calorie consumption, which is crucial to bulk up. High-calorie smoothies can be high in micronutrients and minerals, too. Various fruits, greens, seeds, and syrups can help you in the process.
Should I Drink Smoothies to Gain Weight?
There are several reasons to look for a bulkier build. You may want to enhance your aesthetics, get stronger, or move into a new weight class for sport. Particular medical conditions also warrant diet changes to counter unintentional weight loss. Low body weight can compromise health – including cardiorespiratory fitness, mental sharpness, and immune response.
Having smoothies for weight gain can help with these goals. You can control the taste, quantity, frequency, and nutritional value of each drink. Following are some other benefits to sip your way to a fuller figure.
1. High on Calories
Increasing daily calorie intake is a surefire recipe to gain weight. Aim for a surplus of 300-500 calories per day for a gradual and sustainable increase in total body mass and weight. Don’t think it’s a lot of snacks and meals. One of these high-calorie smoothies will likely be enough.
2. A Healthy Choice
A weight gain routine requires as much discipline as any other body composition goal. You can’t stuff cakes, pizzas, and soda drinks to the gills. Junk foods are a leading cause of belly fat. Include nutrients into your diet, not just empty calories, with the help of smoothies.
3. Meal Replacement
Eating two or three large meals may make you feel full and satisfied for the day. But they may not supply as many calories as multiple smaller meals. In fact, studies have found that hunger and desire to eat increase with higher meal frequency. You can replace intermittent or post-workout snacks with weight gain shakes.
4. Quick and Easy
Last but not least, healthy weight gain smoothies allow you to hit your planned energy quota conveniently. You can enjoy them on the go or at your desk. You don’t have to sit for a lengthy meal. A typical recipe takes about five minutes to prep and even less to chug down.
Which Smoothie Is Best for Weight Gain?
Once you've settled on a dynamite combo of ingredients that tastes good and gentle, make sure it checks off the following criteria:
- Over 400 calories per serving
- A good distribution of macros
- Full-fat milk, yogurt, nut butter
- Fresh fruits and veggies
- No added sweeteners or flavors
What Makes the Best Smoothie for Weight Gain?
There are three macronutrients: carbohydrates, fats, and proteins. You can customize the ratio in your high-calorie drinks for weight gain.
- Carbohydrates carry 4 calories per gram. They exist in the form of sugars, fiber, and starches. For highly active/athletic individuals, 45-65% of your calories should come from carbs. They’re abundant in milk, beans, fruits, and vegetables.
- Proteins also have 4 calories per gram. They are critical for several bodily functions and are found in meat, eggs, and lentils, for example. The minimum recommended daily quantity is 0.8g/kg body weight.
- Fats have the most calories at 9 per gram. Healthy fats should replace saturated ones to reduce CVD risk. Your fat intake can be the remainder of total daily calories after calculating protein and carbohydrate intake. You’ll find them plenty in oils, seeds, and avocado.
Top-Rated Smoothie Recipes for Weight Gain
We’ve selected these five weight gain smoothie recipes for you. Loaded with antioxidants and minerals, they boast strikingly different ingredient lists. You’ll surely love one or more.
1. Peanut Butter Choco Mix – High Carb Protein Smoothie
Prep Time: 5 min
Building a high-protein smoothie is possible with these whole ingredients. You won’t need a protein powder separately. Peanut butter is everyone’s favorite because of its unique texture, taste, and – more importantly – dozens of calories in a single spoon. We’ll use a banana and chestnuts for this one.
- 1 medium banana
- 2 tbsp peanut butter
- 2 tbsp unsweetened cocoa powder
- 30g dried nuts (chestnuts, almond, etc.,)
- 1 cup soy milk (or any other non-dairy milk to keep fats in check)
Mix all these ingredients in a blender until smooth. Throw a couple of ice cubes in the mix to do away with the slimy texture and make it more drinkable. Enjoy! Try to stock up on frozen bananas in a zip-top bag.
California Avocado-Berry Shake – High Carb, High Fat Smoothie
Prep Time: 10 min
Fats are densely crammed with calories. We’ve brought this dairy-free, gluten-free fruit weight gain smoothie that packs a lot of healthy fats. Use dates to enhance creaminess and carbs toll. You can use any sort of berries and protein powder, as you prefer!
- 1 cup frozen blueberries
- ½ avocado, pitted and sliced
- 3-5 dates, pitted and chopped
- 2 tbsp/20g hemp seed (most complete vegan protein)
- 1 cup coconut milk, unsweetened
Blend berries, dates, and avocado with milk at a medium speed. Use tamper or include more fluid, as needed. Spread hemp seeds all over the mixture and finally jack up the speed. Enjoy!
2. Green and Gut-Healthy – High Protein, High Fiber Smoothie
Prep Time: 10 min
Although we avoided animal-based items for the first two smoothie recipes for weight gain, this one too, is vegan and also green. We’ll use a combination of green fruits and veggies to spike prebiotics and dietary fiber. If you don’t want to get as much protein, toss out the powder.
- 1 cup/30g baby spinach
- 1 medium celery stalk
- 1 medium Granny Smith apple
- ½ medium banana
- ¼ avocado, pitted and sliced
- 1 scoop/50g of plant-based protein powder (optional)
- 25ml lime juice, freshly squeezed ½ lime
- 1 cup coconut water
Roughly chop the celery and apple without its core, leaving the peel on. Put everything in a blender and wait for it to combine well, stopping and scrapping whenever necessary. Enjoy! It can be stored for one day.
3. Oats Energy Blast – High Carb Breakfast Smoothie
Prep Time: 5 minutes
Oats are crazy nutritious, containing carbs, fibers, fats, and proteins along with loads of vitamins and minerals. The protein – avenin – is similar to wheat gluten. But oats are safe for gluten intolerant people. This simple four-ingredient recipe qualifies for weight gain shakes of maximum calories.
- 100g rolled oats/oatmeal
- 1 large banana
- ½ cup/100ml whole milk
- 24 whole kernels of almonds
- 1 cup water
Oats and almonds drive the calorie and carbs count, whereas banana (being a fruit) makes it a smoothie. Water will thin out the mixture. Pulse the blender to break up the nuts before blending everything.
3. Pink Berry Shake – High Fat Protein Smoothie
If you’re looking for rich-flavored smoothies to gain weight besides peanut butter recipes, you can’t do better than this strawberry shake. Turn everyday into a cheat day with tasty weight gain smoothies, like this one. Try to limit high-fat shakes to one glass a day.
- ½ cup frozen strawberries
- ½ cup strawberry ice-cream
- ¼ cup frozen yogurt
- 1 cup whole milk
- 1 scoop/50g whey protein powder
All these fluffy and creamy things will mix up pretty quickly in the blender. If possible, you can replace milk and yogurt with slightly less than a full cup of half-and-half. However, this adjustment will increase saturated fats and cholesterol.
Why Is It Better to Make Smoothies Yourself?
Building high-calorie smoothies for weight gain at home is a good and fun idea. First of all, there are no strict rules. You can influence the recipe, composition, and frequency according to your needs. Some very effective and clean pre-made formulas are on the market, but the search can be long and annoying. Homemade high-calorie shakes for weight gain don't take much time to prepare. You can down it within a few minutes and be on your way.
1. Tips for Making the Best Smoothies for Weight Gain Yourself
- You only need a blender and a curated selection of energy-filled ingredients at your hand. Ensure the bulk of calories are coming from carbohydrates. Hit the USDA database to get nutritional facts of any item.
- Protein is a must for smoothies. A higher intake range of up to 2g/kg is advised for bodybuilding. Feel free to rely on whey or vegan protein powder. Supplements can enhance muscle mass and performance.
- There are always alternatives. Peanut butter can be swapped with other nut butter. Also, non-dairy milks are almost perfect substitutes for each other. Use flax, chia, or pumpkin seeds if hemp seeds aren’t available.
Our Recommended Weight Gainer - Transparent Labs Mass Gainer
Transparent Labs Mass Gainer is an exceptional Protein Series formula to gain weight. It’s a complete package to mix with a pint of milk to get about 750 calories. You’ll get at least 50g of whey-based protein and 100g of carbohydrates.
photo by @transparentlabs
Our Recommended Protein Powder - Future Kind Vegan Protein Powder
How Can a Skinny Person Gain Weight Fast?
Are Berry Smoothies Good for Weight Gain?
Which Fruit Is Best for Weight Gain?
Does Banana Help in Weight Gain?
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- Thomas M. Barber et al., "The Health Benefits of Dietary Fiber," Nutrients. 2020 Oct; 12(10): 3209
- Mohsin Rashid et al., "Consumption of pure oats by individuals with celiac disease: a position statement by the Canadian Celiac Association," Can J Gastroenterol. 2007 Oct;21(10):649-51
- Jose Antonio, "High-protein diets in trained individuals," Res Sports Med. 2019 Apr-Jun;27(2):195-203
Why Trust Us?
Doctor of Chiropractic, BSc Human Biology, CSCS
Chiropractor – 4 years
Strength coach (CSCS) – 10 years
Sasha is a Chiropractor and Kinesiologist practicing in Kelowna, BC, Canada. He has been practicing Chiropractic since 2019, integrating manual therapy, strength training and programming principles, and nutritional strategies to get his patients optimal results. He currently scratches the competitive itch in fitness, and the occasional endurance race, and plays golf and snowboards for fun. He has an interest in all strength and fitness-related sports.
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