It’s 9pm, you’re down 1,000 calories, and you NEED to go to bed soon, so you’re up in time for work tomorrow. How are you going to get those calories?
An easy option for hitting your calorie goal in limited time is to whip up a homemade weight gainer shake.
The difference between your average protein shake, and a weight gainer shake, is the calories. A protein shake could simply be 2 cups of water and a scoop of protein powder. A weight gainer will contain a varied mix of ingredients designed to make consuming a large amount of calories easier.
There is only 1 rule to consider when creating your own weight gain concoction: make sure the lid is secure on the blender!
Aside from the golden rule, you are free to put ANYTHING into your homemade weight gainer, as long as you’re ready to drink it.
5 Staple Ingredients for a High Calorie Protein Shake
Ice might not have any calories, but don’t let that diminish its importance on this list.
A successful weight gainer isn’t only measured by the amount of calories you’ve managed to liquify, you’re also shooting for a flavor you enjoy drinking on a daily basis (if needed).
Ice belongs in your shake for two reasons:
- A cold shake will taste considerably better than a warm shake. This is subject to opinion; but the consensus is that a cold shake is MUCH better.
- Blending ice with your shake gives it the same texture as an everyday smoothie – delicious.
Bananas are always a key ingredient in any kind of shake I make. They’re awesome for your health, taste great, and add to the consistency of the shake.
Even if you don’t like bananas, I’d recommend putting one into your shake. You probably won’t taste it, and if you do, it will hardly be noticeable.
Here are some more reasons to add bananas to your homemade weight gainer:
- High in potassium
- High in fiber
- High in tryptophan
- High in vitamin B6
- Contains iron
Nutritional information for 1 medium sized banana:
- Calories: 105
- Fat: 0g
- Carbohydrates: 26.9g
- Protein: 1.2g
Bananas also synergize incredibly well with…
Peanut butter serves an important job in our weight gainer shakes, especially if you don’t like the taste of your protein powder.
Peanut butter delivers a strong, tasty, flavor that out-powers any other ingredients you decide to throw in the blender strictly for the health benefits.
Smooth or crunchy, it doesn’t matter which you use in your homemade gainer. At 90 calories per tablespoon (I add 2 tablespoons) peanut butter is a staple for any gainer looking for a calorie boost that tastes great.
Nutritional information for 1 tbsp of crunchy peanut butter:
- Calories: 90
- Fat: 8g
- Carbohydrates: 7g
- Protein: 8g
Oats are an easy calorie add to our weight gainer shake.
Oats contain many vitamins and positive health benefits that go farther than the scope of this post. You can get a detailed explanation to learn why oats are so great over at WH Foods.
Pro tip: Grind up the oats into ‘oat dust’ before putting them into the blender. Otherwise you may get pieces of unblended oats stuck in your teeth.
Nutritional information for 1/4 cup (dry) natural steel cut oats:
- Calories: 150
- Fat: 2.6g
- Carbohydrates: 26.8g
- Protein: 5.3g
Olive oil is my secret weight gaining ingredient that I put into every shake I make.
It is extremely calorie dense! Just a single tablespoon of olive oil will provide you with about 120 calories.
I typically add two tablespoons of oil to my homemade weight gainers. You could probably get away with adding more without effecting the flavor, but I am content with the 240 calorie bonus.
Olive oil is extremely good for you. Check out some of the health benefits here.
Nutritional information for 1tbsp olive oil:
- Calories: 120
- Fat: 14g
- Carbohydrates: 0
- Protein: 0
The Key to Creating the Perfect Weight Gainer Shake
The secret to the perfect shake is experimentation.
My first 4-5 shakes weren’t great. They weren’t terrible, but I didn’t look forward to drinking them.
If you follow the tips in this post AND experiment with your own favorite ingredients, you will wind up creating a weight gainer you can’t wait to drink every morning.
There are few better feelings than knocking nearly 1,000 calories off of your required intake within a couple hours of waking up. Keep an eye on the Getting Calories category for our personal favorite weight gainer shake recipes.
What’s your BEST weight gainer shake recipe? Let me know in the comments below and I’ll try it out.