Gaining weight can be a challenge, especially for men who find it hard to put on muscle or reach a healthy body weight. One of the easiest ways to achieve your weight gain goals is through a nutritious, calorie-dense shake. Here are 5 of the best weight gain shakes for underweight men to help you achieve your fitness and health goals effectively and deliciously.
1. Peanut Butter Banana Shake
The Peanut Butter Banana Shake is a perfect mix of healthy fats, carbohydrates, and protein, offering a rich source of calories that help you gain weight without feeling overly full. Blend together 2 tablespoons of peanut butter, 1 banana, 1 cup of whole milk, and a scoop of protein powder. This shake packs a caloric punch and offers a great balance of nutrients to promote healthy weight gain.
Key Benefits
- High in healthy fats and protein
- Rich in potassium and fiber from the banana
- Great for muscle recovery and building
2. Chocolate Avocado Shake
If you want a shake that’s packed with nutrients and flavor, the Chocolate Avocado Shake is an excellent option. With avocado as the base, you’ll get healthy fats, vitamins, and minerals essential for weight gain. Blend together ½ ripe avocado, 1 scoop of chocolate protein powder, 1 cup of milk, and 1 tablespoon of honey for a creamy, indulgent shake that supports your weight gain goals.
Key Benefits
- Rich in healthy fats and fiber
- Contains heart-healthy monounsaturated fats from avocado
- Supports muscle mass growth and energy levels
3. Oatmeal Protein Shake
The Oatmeal Protein Shake is a great way to start your day with a high-calorie, nutrient-rich breakfast. Oats are high in fiber and carbohydrates, providing long-lasting energy while also helping to build muscle. Simply blend ½ cup of rolled oats, 1 scoop of protein powder, 1 banana, 1 tablespoon of almond butter, and 1 cup of milk for a delicious and filling shake.
Key Benefits
- High in fiber and complex carbohydrates
- Promotes sustained energy throughout the day
- Perfect post-workout recovery shake
4. Greek Yogurt Mango Shake
The Greek Yogurt Mango Shake offers a protein-packed option with the added benefit of probiotics from Greek yogurt. It’s a great option for those looking to gain weight while improving digestion and gut health. Combine 1 cup of Greek yogurt, 1 mango, 1 tablespoon of chia seeds, and a scoop of vanilla protein powder with 1 cup of milk or almond milk for a creamy, tropical treat.
Key Benefits
- High in protein and probiotics for digestive health
- Rich in vitamins and minerals from the mango
- Promotes weight gain and muscle growth
5. Coconut Almond Weight Gain Shake
The Coconut Almond Weight Gain Shake combines coconut milk and almond butter to create a nutrient-dense shake that’s perfect for those looking to gain healthy weight. Blend 1 cup of coconut milk, 2 tablespoons of almond butter, 1 scoop of protein powder, and 1 tablespoon of flaxseed oil for an extra dose of healthy fats and protein.
Key Benefits
- Packed with healthy fats and protein
- Helps increase calorie intake without excess sugar
- Good for overall heart and muscle health
How to Make Your Weight Gain Shake More Effective
To make your weight gain shakes more effective, consider adding ingredients like oats, nut butter, avocado, or protein powder. These ingredients can help you increase your daily calorie intake and provide a good balance of protein, healthy fats, and carbs to support muscle growth.
Best Practices for Gaining Weight as a Male
It’s important to maintain a consistent eating routine that includes calorie-dense foods. Eating small meals throughout the day and ensuring that you get a mix of protein, fats, and carbohydrates will help you gain weight in a healthy and sustainable way.
FAQ
1. How many calories should I aim for to gain weight?
Aim for a caloric surplus, typically 500-1,000 extra calories per day, depending on your activity level and metabolism. This should help you gain 1-2 pounds per week. It’s crucial to track your food intake to ensure you’re meeting your calorie goals.
2. Can I drink weight gain shakes while trying to build muscle?
Yes! Weight gain shakes can help provide the extra calories and protein needed for muscle growth, especially if you are engaging in regular strength training. Combine these shakes with a proper workout routine for the best results.
3. Are weight gain shakes suitable for people with a fast metabolism?
Absolutely. If you have a fast metabolism, you may need to consume more calories throughout the day to gain weight. Weight gain shakes are an easy and effective way to add extra calories and nutrients, helping you reach your goals more efficiently.
Related topics:
- The Ultimate Guide to Protein Shakes for Weight Gain in Males
- What’s the Best 8 Protein Shakes for Women?
- The Best 5 Protein Powders for Weight Loss for Men
