Weight Gainer Smoothie
Enjoy this delicious weight gainer smoothie recipe that takes uses 4 ingredients and takes just 2 minutes to make. It’s an effective way for people trying to gain weight quickly and healthily.
How to Gain Weight
Gaining weight is a science. To gain weight someone must be in a calorie surplus which means consuming more calories than your body burns.
- To increase your weight slowly, aim for 300 to 500 calories more than you burn each day. This should roughly translate to 0.7 to 1 pound gained per week.
- To increase your weight fast, aim for 700 to 1000 calories more than you burn each day. This should roughly translate to 1.7 to 2 pounds gained per week.
It’s about a 500 daily calorie surplus to gain 1 pound per week.
Calculating Your Caloric Needs
If you haven’t lost or gained weight for some time, the most effective way is to not change your diet and add the calories you consume daily for a week. If you are still about the same weight in a week, your average daily calories for that week are about your maintenance calorie levels.
Another way to estimate your daily calorie maintenance levels is to use a calorie calculator. These are more generic but can give you a rough figure of your maintenance levels. People with a high metabolism rate or/and large muscle mass will need to increase the number of daily maintenance calories from the calorie calculator.
Now you have figured out your base level of calories to need your weight stable, you can add the additional calories to your weight gain plan depending on how much weight your want to gain per week or month.
How to get the most out of this recipe
To get the most out of this smoothie for weight gain, use it for a calorie surplus, not a meal replacement. This means adding it on top of your maintenance calories, as this will cause you to have a calorie surplus and gain weight.
Adding this smoothie on top of your maintenance calories will give you an 855-calorie surplus, meaning you should gain approximately 1.8 to 1.9 pounds a week.
I also recommend exercising so that you are putting on muscle and not just fat. This is a much healthier approach for the vast majority of people.
Plus, having a calorie surplus and high protein diet (also known as a bulking diet), is one of the best times to exercise. As your body has adequate protein and calories for recovery and muscle growth.
One of my favorite times to drink this shake is for my post-work shake, as it’s packed with a lot of protein and carbohydrates to refuel my body.
Nutrition Information
To make this recipe the most accessible for everyone, I have calculated the nutrition with and without the weight gain protein powder. This will allow you to use different brands of protein powder and be able to calculate your macros.
With weight gainer protein powder
Without weight gainer protein powder
Ingredient Notes
- Milk: Use whole milk instead of semi-skimmed or skimmed milk for the most calories. If you’re lactose intolerant, oat milk, almond milk or soy milk is a good alternative.
- Banana: Ripe bananas are best as they add a natural sweetness to the smoothie, plus essential vitamins and minerals.
- Peanut Butter: Look for a brand that doesn’t have any added sugars. For people with a peanut allergy, almond butter is a great alternative. And sunflower seed butter is an excellent option for people with a nut allergy.
- Weight Gainer Protein Powder: Use a high-quality weight gainer protein powder, and look for one that is low in sugar. You can typically find these powders in a variety of flavors, i found that chocolate complimented this recipe the best.
Expert Tips
This is a straightforward recipe to make, so that aren’t many tips you’ll need. I have two that make cleaning the blender much easier, as the minutes add up when making this recipe regularly.
Tip 1: How to make cleanup easier – Add the milk first
Adding the milk first stops the other ingredients, especially the peanut butter, from sticking at the bottom of the blender. Sometimes the peanut butter can stick underneath the blender’s blades, stopping it from incorporating well into the smoothie. This makes cleanup harder and makes your micro count less accurate.
Tip 2: How to make cleanup easier – Start the blender on slow
By starting the blender slowly and increasing it to medium or high slowly, you allow the weight gain powder to incorporate until the shake. If you start the blender on high, the powder will splatter against the edges and stick. This means wasted protein powder and more cleanup.
Step by Step Instructions
1) Begin by pouring the whole milk into your blender. This can be done directly if your blender has measurement markings, saving you some cleaning effort.
2) Add the weight gainer protein powder into the blender with the milk.
3) Break the banana into halves or thirds, then place it in the blender. Follow up by adding the 2 tablespoons of pure peanut butter.
4) Blend the ingredients together for approximately 15 to 20 seconds or until you observe no lumps remaining in the mixture.
5) Pour the smooth and creamy smoothie into a glass or a protein shake bottle. It’s ready to serve immediately.
Storage and Leftovers
After preparing this high-calorie smoothie, drink it immediately for the best taste. If you need to store it, pour it into a mason jar or glass and cover then place it in the fridge. It will stay fresh for up to one day.
After storing your smoothie, you might notice that the protein powder has settled at the bottom. Just give it a good shake or a brief blend to bring back its smooth texture.
Frequently Asked Questions
Can I use a regular protein powder instead of a weight gainer protein powder?
While this recipe specifically calls for a weight gainer protein powder, a regular protein powder can be used. However, keep in mind that weight gainer powders typically have more calories and carbohydrates, contributing to this smoothie’s high caloric content.
What time of the day is best to consume this smoothie?
While it can be consumed anytime, this smoothie is particularly effective as a post-workout drink because it’s high in protein and carbs to help your body recover.
Can I make this recipe vegan?
Absolutely! To make this smoothie vegan, you can swap the whole milk for a vegan milk substitute such as almond, soy, or oat milk. Additionally, ensure you use a vegan weight gainer protein powder.
Can teenagers drink this smoothie?
Yes, teenagers can drink this smoothie, especially if they are very active or need to gain weight. However, because of its high caloric content, it’s crucial to balance it with regular physical activity and a balanced diet. It’s always a good idea to check with a healthcare provider or dietitian for personalized advice.
Can I drink this smoothie more than once a day?
Yes, you can certainly drink this smoothie more than once a day, especially if you’re trying to gain weight quickly and are engaged in high-intensity or endurance physical activities. It can provide the extra calories and protein needed to fuel your workouts and recover effectively.
More Recipes You May Like
If you’re looking for alternative weight gainer smoothies to mix things up, try this high-calorie fruit smoothie. It’s refreshing and delicious!
- Baked Chicken Kabobs in the Oven
- Beef Kabobs in the Oven
- Traditional Slow Cooker Hungarian Goulash
- Vegan Hungarian Goulash
- Vegan Keto Smoothie
Weight Gainer Smoothie
Equipment
Ingredients
- 500 ml Whole Milk
- 1 Banana
- 2 tbsp Peanut Butter
- 60 g Weight Gainer Protein Powder
Instructions
- Pour whole milk into a blender. This can be done directly if your blender has measurement markings, saving you some cleaning effort.
- Add the weight gainer protein powder into the blender with the milk.
- Break the banana into halves or thirds, then place it in the blender. Follow up by adding the 2 tablespoons of pure peanut butter.
- Blend the ingredients together for approximately 15 to 20 seconds or until you observe no lumps remaining in the mixture.
- Pour the smooth and creamy smoothie into a glass or a protein shake bottle. It’s ready to serve immediately.
Notes
- This weight gainer smoothie is best used for a calorie surplus, not as a meal replacement. Adding it to your regular diet on top of your maintenance calories will help you achieve a calorie surplus and aid in weight gain.
- The timing of consuming this smoothie can impact its benefits. It’s particularly effective as a post-workout drink because it’s high in protein and carbs, aiding in muscle recovery.
- To make this recipe vegan, swap the whole milk for a vegan milk substitute such as almond, soy, or oat milk, and ensure you use a vegan weight gainer protein powder.
- To make the cleaning process easier, add the milk first before other ingredients. This prevents ingredients, especially the peanut butter, from sticking at the bottom of the blender.
- Begin blending at a slow speed and gradually increase it to avoid the protein powder splattering against the blender’s sides.
- After preparation, it’s best to consume the smoothie immediately. However, if you need to store it, ensure it’s kept in a sealed container in the refrigerator and consumed within 24 hours. After storing, you may need to shake or briefly blend the smoothie to regain its smooth texture.
Thank You For This Amazing content.
No problem! Thank you for the comment 🙂
Jack
Did I read this right, 800+ calories in one drink?
I have a 6’7 155 pound 15 yr old. Zero fat! He was up to 170 but lost 15 pounds in one varsity basketball season. Metabolism is extremely high and an athlete year round. We try to get 4,000 calories a day in him, but am thinking we need to try for 6,000. I am very concerned about injuries with his body structure and weight.
Would drinking this 3/4 times a day be ok? Or suggestions on other ingredients to add to each drink to get the calories over 1000 calories a drink and only having 2 a day?
His 17 yr old brother is 6’6 and 200 pounds. He also needs to gain weight, but not as extreme.
Thanks!
Jack, I have the PE protein powder.
The label says 120g of powder per shake but I’m assuming that’s just with milk.
So my question is do I add the 120g or just the 50g?
Hey Aneesah, you can go ahead and add just 50g. The shake would become overly thick and powdery if you were to add much more.
Beautiful
Thanks!
Hi Jack,
I am trying to help my son gain weight, but he is lactose intolerant and has peanut allergies. I plan on using sunflower butter to substitute the peanut butter, but what can I use instead of whole milk?I know this recipe will help him tremendously and are looking forward to using it! We appreciate your time!
@Kayli, you can use Oatly full fat milk instead of cow’s milk! It has 160 calories per cup. Hope this helps!
@Kayli, Juat dont use the link to weight gain powder it contains milk
Hey Kayli,
It looks like you’ve had some great suggestions already!
Sunflower butter is an excellent substitute for peanut butter; it’s packed with many energy-packed nutrients.
Oat milk and Soy milk are both great substitutes for whole milk too. Oat milk is higher in calories and carbs, and Soy milk is higher in proteins, fats, and calcium.
If you’re planning on adding a weight gainer or protein powder, double-check that they are lactose-free because a lot of weight gain and protein powders use milk.
If you’re struggling to find one, a safe bet is to use a vegan protein powder because lactose is only present in animals.
I hope this helps,
Jack
@Kayli, there lactofree milk. I’m also lactose intolerant and this milk actually helps.
My son has always had a really high metabolism. I didn’t worry and it too much because he was always a good eater. (He’s got my build and appetite) He is a freshman in high school, had a weights class every day before school and wrestling practice/meets after school and on weekends. He just turned 14 years old, his height is 5′ 4″ weight is 106 pounds. His body fat is 3.2%! He is literally pure muscle. The last couple meets he hasn’t done his best. Looked tired and sluggish after the first match. I kept telling him to eat in between matches but he says he’ll eat after. I found out the wrestlers are all skipping lunch at school… I’m getting worried because he can’t afford to lose any weight! He doesn’t want to drink a weight gain drink or fat bombs because he thinks he’ll go over his weight class. I think he’ll burn off those extra calories in his sleep. What do you think? Is this safe for him?
Hey Kelly,
Going off those statistics, it makes a lot of sense that your son looks tired and sluggish.
It might sound backwards, but you need a certain level of body fat to perform, especially when doing extensive training like your son.
There is a good reason why professional athletes don’t look like bodybuilders (even when performing). You need a big enough stored energy source to compete and an even more significant source to train daily. It’s also why athletes train at a higher weight than they compete because they need even more energy for their intensive training.
3.7% is around the level of essential bodily functions, which doesn’t leave much room for performance: Healthline Link: https://www.healthline.com/health/exercise-fitness/ideal-body-fat-percentage#for-men. It’s probably a good idea to get to a bare minimum of 6%+ (but speaking to a nutritionist recommended because of individuality).
It might be a good idea for you and your son to make a ‘performance plan’ and do some performance research on nutrition for athletes.
Have a look at when they eat, the types of foods they eat, their body fat percentages. It will provide good insight and might even motivate your son.
When I was his age, I know I thought leaner was always better, but it’s a ‘half truth’. Being lean is great, but you want to get to your optimal performance level of leanness.
General Nutrition Tips
• Consume protein as soon as possible after training.
• Consume an energy source (carb or healthy fats) after training but within 30-45 minutes of the training sessions. Otherwise, your risk your body burning muscle for energy. Unrefined sugars like fruit work great here, but a wholesome meal is better.
• Drink plenty of water.
• Consume plenty of vitamins and minerals.
• Try to keep saturated fats on the lower side.
I hope this was helpful!
Jack
My daughter has been struggling with weight gain for at least a few years now and it was such a relief to finally find this blog! It’s been so helpful to read about the different people this has worked for, though she’s hesitant to try it out because she’s unsure if the recipe would work for her size.
She’s about 50kg and 132cm (uk measurements), would this still work for her?
hello there. my father was just diagnosed with cancer and was told he needed to gai weight before starting treatments since he already has a hard time eating. do you think this may be a good option?
Hey Jennine,
I’m sorry to hear about your situation. I hope you are holding up okay!
This is a tricky answer because there is a ton of variables that could go into this answer. The best thing to do would be to show this recipe to your father’s doctors.
If the recipe is okay’d by the doctor, just make sure to buy the best quality ingredients, especially the weight gainer/protein powder.
It’s quite an easy drink to consume, but I know from similar experience that you can buy/get specialized drinks for people at risk for malnutrition (that may be better suited). It might be handy to ask your doctor about these too.
Sending love,
From Jack
Just made this today. Tastes good! I’m not needing for workouts, rather I keep losing weight and need more healthy calories. Having a constantly moving/hyperactive toddler, I needed something fairly quick to replace full meals I don’t always get. Already full halfway through. Very happy to have found this easy recipe. Thank you!
Hey Eva,
Thanks for the comment :).
A moving/hyperactive toddler is as close to a cardio day as you get haha!
I’m glad you enjoyed it!
Jack
Is there a possible substitute for the peanut butter if you’re allergic to nuts?
Thanks.
Hey Kristopher,
The best substitute for peanut butter would probably be seed butter, like sunflower seed butter. Sunflower seed butter is packed with healthy fats, proteins, fiber, vitamins (especially vitamin B6), and minerals (especially magnesium and iron). The taste and texture would also be good!
Hope that helps,
Jack
What would happen if I used the whey protein powder instead??
Hey Shakir!
I assume you’re talking about protein powders that are the vast majority protein instead of weight gainers. Weight gainers tend to be around 30% protein.
If this is the case, I’ll recommend adding 20 grams instead of 50 grams. 50 grams of a concentrated protein powder would be too much protein in one sitting which can lead to adverse effects.
If you would like to work out your micro’s, a nutrition label is calculated without adding protein powder in the blog post.
I hope this helps, and if you have any more questions, just ask!
Jack
is this made and drank once a day?
Hey Celeste,
There isn’t a rule on this because it also depends on your diet. You can use this recipe in many ways. An after workout shake, an additional meal shake, a calorie/protein catchup shake etc.
I recommend adding this weight gainer shake as a daily 4th or 5th meal to gain weight.
So if your question was can this recipe be drank once a day, the answer is yes.
I hope this helped,
Jack
Amazing shake. I was wondering if kids can have it
Hey Beckett,
Thank you for the feedback, and I’m happy you enjoyed it!
This depends on a couple of factors. This kid’s age, the type of weight gainer/protein powder used, and the quantity.
For young kids 5-12
This recipe is suitable without a weight gainer/protein powder in smaller quantities. A suitable amount for a smaller 5-8 year old would be 100ml and for an 8-12 year old 200mls.
This recipe provides a lot of healthy nutrition without the protein powder like healthy fats, protein, unrefined sugar, vitamins and minerals like calcium and potassium.
I suggest not using the protein powder because it’s unnecessary for young kids to consume that much additional protein powder, and some powders can have other added ingredients.
Older Kids 13-16
This recipe is suitable with a kid-friendly protein powder that doesn’t contain excessive amounts of creatine.
Older Teenagers 16 – 19
This recipe is suitable for older teenagers, just make sure to use a good quality weight gainer/protein powder.
I hope this was helpful and somewhat answered your question. If you have any more just let me know.
Jack
I’m a runner and I’ve just started training in the summer, this is gonna be perfect for me! thansk for the tips!
No problem Kierstin! I’m glad I can help 🙂
Super recipe, can my son age 15,weight 36,height 5.4 feet drink this smoothie. Is needed workout or not
Hey Rajni,
Thank you!
Could you please tell me your son’s weight again? Is that in kilograms?
Jack
I haven’t tried it but I will definitely give it a good try but I would love to know if this weight gainer will add to ones appetite and what good effect does it has on the female body aside from the weight gain
Hey Eunice,
I hope you enjoy/enjoyed it if you’ve already made it! This weight gainer shake is a lot less filling per calorie compared to food, so it will help keep your appetite up. It has a lot of essential vitamins and minerals too, that give you a multitude of different health benefits for both female and male bodies.
If you have any more questions just ask away!
Jack
This looks delicious! Can’t wait to try.
Thank you Karen 🙂
Hi, i’m looking to gain weight as i am a naturally underweight person and am wanting to have a bit more fat on my body through a healthy weight gain. are these smoothies suitable for me as well as of course my diet or is it recommended more for people who are fitness oriented and would like to bulk up??
Hey Emily,
These smoothies are perfectly acceptable for exercisers and non exercisers. They are very high in protein so I would recommend having one every other day if you didn’t workout.
It’s not recommended to consume very high amounts of protein unless you have a high muscle mass or are exercising at least occasionally. This is because extra protein is not used as efficiently as other nutritions, and too much can lead to some adverse effects.
I hope this helped. If you have anymore questions feel free to ask!
Jack
I will definitely show this smoothie to my husband as it’s right up his alley. A great way to gain weight!
Yes its super quick too, takes me 1 minute to make and 1 minute to wash the blender after 😛
Hi
I am trying your smoothie but would like to increase cals as I lost some weight
Can I add nuts, and chocolate spread ?
I would like about 1000 cals if possible after training
Can I replace the powder with something else?
Thanks
Hi Arthur,
I wouldn’t suggest adding too many calories into your post training shake. Its much better to have the smoothie asp post workout, then eat a meal or snack 30 minutes later. This is because the more calories and fat you consume at once, the slower your body will absorb the protein and carbs, which is something you want ASP after training for muscle growth/repair.
If you want to increase the calories, try adding an extra tablespoon of peanut butter (extra 100 calories) and a larger banana (extra 15-31 calories). This is way better nutritionally than chocolate spread.
If you need to add serious calories to your diet, try adding this smoothie to your diet twice a day on your training days with an extra tbsp of peanut butter and banana, you will be adding around 1630 calories a day to your diet. Without the protien powder this will be around 1242 calories a day.
I hope this helped, if you have any more questions just ask away!
Jack
Super recipe, can my son age 15,weight 36,height 5.4 feet drink this smoothie. Is needed workout or not
Great recipes for weight gain
Thanks Jazree!
I did try your smoothie and its definitely good,but I wanted to ask if i added oats and honey to add more calories and taste (because the peanut butter i use is unflavoured).
Hey Hamza,
Sorry for this late reply! And thank you, I’m happy you like it!
Are you using an unflavoured weight gain powder too? A lot of flavours comes from the type of protein powder you use. I love this shake with a chocolate flavoured weight gainer powder!
As for honey and oats, I haven’t personally tried them. I don’t see why not try a bit of honey. Just keep in mind when you add oats you’ll need to add extra milk or else the shake will become very thick.
Let me know how it goes.
Jack
I have a few relatives that I will send this too its really difficult for them to gain weight back after having Chemo this is a great post thank you
I hope they enjoy it! And I wish them a speedy recover!!
I’m trying this out for my fiance, he’s struggled to put weight on his whole life. Right now he’s at about 115, hoping this will help, he really likes how it tastes (:
Simple but does the trick! And can’t complain when peanut butter is involved!
Agreed, peanut butter smoothies are delicious!
What a great recipe, looks tasty too!
Thank you Amy 🙂
I used to be obsessed with gaiing weight when I was younger and this is the perfect kind of thing to do that. Helps build mucles too 🙂
Yes! It’s packed with loads of protein. I hope you found your ideal weight now 🙂