How to Make Weight Gain Shakes
You'd think gaining weight in the United States would be easy, but in fact it requires intense effort to do it right---adding muscle, not fat. Gaining muscle is very helpful if you want to be a bodybuilder and look good onstage, or be a power lifter and lift big weights, or just have a healthy amount of muscle. A weight gain shake is an easy way to get in a lot of calories and protein to help you build muscle.
- Difficulty:
- Moderate
Instructions
Things You'll Need
- 1 cup whole milk
- 1 can coconut milk
- 2 scoops whey protein powder
- 2-3 tbsp. oil supplement (Udo's 3-6-9 Oil is optimal)
- 1-2 scoops maltodextrin (carbohydrate) powder
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Calories in Concentrate
-
1
Milk does your body good
Empty a can of coconut milk into your shaker cup. Coconut milk is very calorie-dense and is full of healthy fats. Don't worry about the saturated fats; in coconut and other clean sources, saturated fat is very healthy. Add 1 cup of whole milk (depending on the amount of powder added, you might need 2 cups and a blender). Remember, you're trying to gain weight, so don't skimp on the calories with 2% or skim milk.
850-1,000 calories
-
2
Whey Protein builds muscle
Add your whey protein. Two scoops should add 40-60 g of muscle-building protein. This is what is going to help you build your muscle.
250 calories
-
3
Omega-3's for health and calories
Add some oil. Udo's 3-6-9 Oil is good because of the omega-3 content, and it has more calories than fish oil. Oils are very calorie-dense, and a deficiency of omega-3s can impair muscle growth. Two to 3 tbsp. should be sufficient.
250-375 calories
-
4
Add some carbohydrate powder. Maltodextrin powder is a great source of carbs, and is often flavorless. Depending on how lean you want your gains to be, add one to two scoops.
200-400 calories
-
5
Stir it all up and enjoy
Close the lid on your shaker cup and shake vigorously until all the powder is dissolved. Drink.
Total calories: 1,550-2,025
Total protein: 51-75 g
-
1
Tips & Warnings
Sip your weight gain shake for one to two hours---the more protein it contains, the longer it should take to drink. Liquid protein can quickly saturate the body, so to get the most out of it, drink it slowly.
This shake will probably taste awful; the question then is how bad to you want the results. 1,500-plus calories is half your daily intake (probably more like a third if you're trying to gain weight). It is meant to be convenient, not necessarily pleasant. If you really need to sweeten it, use some stevia or chocolate syrup.
