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.

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

Show More

Instructions

Calories in Concentrate

• 1

  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

  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

  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

  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