Gaining weight in a healthy way requires a combination of increased calorie intake and regular strength training. For many people who struggle to put on weight, simply eating more of their regular diet is not enough. Instead, specific dietary changes and supplements may be needed to boost calorie intake and support muscle growth. In this article, we will explore what foods, drinks and supplements can be mixed together to help naturally increase calorie intake and support healthy weight gain goals.
High Calorie Smoothies
One of the easiest ways to significantly increase daily calorie intake is through weight gain smoothies. Smoothies provide a quick, convenient way to drink a meal, packing in hundreds of extra calories from calorie-dense ingredients. Here are some high calorie smoothie ideas:
Protein Power Smoothie
– 1 banana
– 1 cup Greek yogurt
– 1 cup milk
– 2 tablespoons peanut butter
– 2 scoops protein powder
– 1 tablespoon ground flaxseed
– 1 tablespoon honey
– 1 cup ice
Blend all ingredients together until smooth. This smoothie provides around 700 calories and 40g of protein.
Mass Gainer Smoothie
– 1 banana
– 1 cup oats
– 2 tablespoons olive oil or coconut oil
– 2 tablespoons almond butter
– 1 cup milk
– 2 scoops mass gainer powder
– 1 cup ice
Blend all ingredients together until smooth. This smoothie provides around 900 calories and 60g of protein.
Nutrient Booster Smoothie
– 1 cup whole milk
– 1 cup full fat Greek yogurt
– 1/4 cup dried fruit like dates, prunes or raisins
– 2 tablespoons almond butter
– 2 tablespoons chia seeds
– 1 teaspoon vanilla extract
– 1 banana
– 1 cup ice
Blend all ingredients together until smooth. This smoothie provides around 800 calories and 25g of protein.
High Calorie Snacks
In addition to smoothies, packing in calorie-dense snacks throughout the day provides an easy way to increase total caloric intake. Here are some high calorie snack ideas:
Trail Mix
Make your own trail mix using calorie-dense nuts, seeds and dried fruit:
– 1 cup mixed nuts (almonds, cashews, walnuts)
– 1/2 cup sunflower seeds
– 1/2 cup dried cranberries
– 1/2 cup chocolate chips
A 1 cup serving provides over 700 calories.
Energy Bites
– 1 cup oats
– 1/2 cup peanut butter
– 1/2 cup dark chocolate chips
– 1/3 cup honey
– 1 teaspoon vanilla extract
Mix ingredients together and roll into small balls. Makes around 16-20 bites. Each bite provides around 130 calories.
Protein Muffins
– 2 bananas, mashed
– 3 eggs
– 1/2 cup milk
– 1/2 cup Greek yogurt
– 1/2 cup oats
– 1 scoop protein powder
– 1 teaspoon baking powder
– 1 teaspoon cinnamon
Mix ingredients together and bake at 350°F for 20-25 minutes. Makes 12 muffins. Each muffin provides around 220 calories and 10g of protein.
High Calorie Meals
Focusing on more calorie-dense foods at mealtimes can help boost total daily calorie intake. Here are some tips for increasing calories in meals:
Add Healthy Fats
Use olive oil for cooking, add avocado or nut butters to sandwiches, eat fatty fish like salmon.
Choose Calorie-Dense Carbs
Swap out lettuce for bread wraps, rice or quinoa instead of veggies as a side, granola instead of fresh fruit.
Load up on Protein
Choose higher fat proteins like steak, pork chops or chicken thighs. Eat larger portions of meat, fish, eggs or tofu. Add cheese, beans or nuts.
Make Cream-Based Dishes
Alfredo pasta, cream soups, curry dishes made with coconut milk. Use full-fat dairy like whole milk, cheese, sour cream and yogurt.
Cook with Oils and Butter
Saute foods in olive oil or butter. Drizzle oil over roasted veggies. Add vinaigrettes to salads.
Weight Gain Shakes
Specialized weight gain shakes provide a very high calorie boost to help pack on pounds. These shakes contain a blend of protein, carbohydrates and healthy fats to optimize muscle growth and weight gain.
Here is an example of a homemade weight gain shake recipe:
Mass Gainer Shake
| Ingredients | Calories |
|---|---|
| 2 cups whole milk | 300 |
| 1 banana | 100 |
| 2 tablespoons peanut butter | 190 |
| 1 cup oats | 300 |
| 1 scoop mass gainer powder | 250 |
| 1 tablespoon olive oil | 120 |
| Total | 1260 |
This shake provides around 1260 calories and 60g of protein per serving. Drinking 2-3 per day provides an easy calorie boost.
Some good pre-made weight gain shake options include:
– Optimum Nutrition Serious Mass
– Dymatize Super Mass Gainer
– Isopure Weight Gainer
Additional Tips
Here are some additional tips for gaining weight in a healthy way:
– Focus on calorie-dense whole foods like nuts, seeds, nut butters, avocado, cheese, whole grains, fatty fish and meat.
– Try to space meals and snacks 2-3 hours apart to keep energy levels and metabolism boosted.
– Drink calorie-containing beverages like juice, milk or protein shakes between meals.
– Watch portion sizes of low calorie foods like fruits and vegetables to save room for more calorie-dense foods.
– Engage in strength training 4-5 days per week to build muscle and increase calorie needs.
– Aim for a 300-500 calorie surplus above your daily needs and adjust as needed to see weight gain.
– Be patient! Healthy weight gain takes time. Aim for 1-2 lbs per week.
Supplements that Support Weight Gain
Certain supplements may also assist with healthy weight gain when combined with the proper diet and exercise:
– Creatine – Boosts strength output, muscle mass and exercise performance. Take 5g daily.
– Vitamin D – Essential for calcium absorption and bone health. Take 2000-4000IU daily.
– Omega-3s – Helps reduce muscle damage and soreness. Take 2-3g of combined EPA/DHA daily.
– Weight Gainers – Provide extra calories, carbs and proteins. Use as directed.
– Protein Powder – Helps build and preserve muscle. Whey, casein and blends.
– ZMA – Zinc, magnesium and vitamin B6 to optimize testosterone. Take before bed.
Conclusion
Gaining weight in a healthy way requires a multi-faceted approach with diet, exercise and consistency over time. Consuming enough calories is key, focusing on calorie-dense whole foods as the foundation of the diet. Adding smoothies, shakes, snacks and meals with extra healthy fats, carbs and proteins can help boost total caloric intake. A variety of supplements may also assist with muscle building, performance and hormonal support. With the right dietary changes and habits, healthy weight gain goals can be achieved.