Banana shakes can be an effective way to gain weight in a healthy way for some people. Bananas are nutritious, calorie-dense fruits that provide carbs, fiber, vitamins, and minerals. By blending bananas into a tasty shake along with ingredients like milk, peanut butter, protein powder, and nuts, you can create a drink that’s high in calories and nutrients.
When and how often you should drink a banana shake depends on your individual needs and goals. It’s important to ensure you’re consuming enough total calories and gaining weight at a healthy rate. Drinking banana shakes can be one part of an overall diet and lifestyle plan for weight gain.
Benefits of Banana Shakes for Weight Gain
Here are some of the top benefits of drinking banana shakes for weight gain:
- High in calories and carbohydrates – A banana shake made with milk, yogurt, peanut butter, etc. can easily contain 500-1000+ calories. The carbs help replenish glycogen stores.
- Nutritious – Bananas provide fiber, vitamin B6, vitamin C, manganese, and potassium. Additional ingredients boost the nutritional value.
- Convenient – It’s easy to whip up a shake, and you can drink calories more quickly versus eating whole foods.
- Goes down easy – Banana shakes tend to taste sweet and creamy, making them easier to consume than some other high-calorie foods.
- Anabolic effects – Bananas provide carbs to help fuel workouts and build muscle when combined with strength training.
When to Drink Banana Shakes for Weight Gain
Here is a guide to when and how often you may want to drink a banana shake for weight gain purposes:
As a snack
Drinking a banana shake makes for an excellent high-calorie snack between meals. The shake can provide a nutrient and energy boost to help you meet your total daily calorie intake goals.
Post-workout
Consuming a banana shake after your workout can help replenish glycogen stores and provide protein to aid muscle repair and growth. The post-workout window is prime time for getting in calories and nutrients.
With meals
Consider drinking a smaller banana shake along with meals like breakfast, lunch or dinner. This can help boost total calorie intake from the meal.
Before bed
A banana shake makes for a great pre-bedtime snack. Having carbs and protein before sleep can aid muscle growth and recovery overnight.
1-2 times per day
For most people looking to gain weight, drinking one or two banana shakes per day is reasonable. This contributes substantial calories without needing to consume massive shakes.
Ideal Ingredients for Weight Gain Banana Shakes
To optimize your banana shakes for weight gain, consider including these calorie-boosting ingredients:
Milk or yogurt
Use whole milk, 2%, full-fat yogurt or full-fat kefir as the liquid base for extra calories and protein.
Peanut or nut butter
Add 2-4 tablespoons of calorie-dense nut or peanut butter to your shake.
Oats
Blend in 1/2 cup dry oats for an extra carb boost.
Whey or mass gainer protein
Whey, mass gainer or other protein powders can add protein and calories.
Nuts and seeds
Mix in nuts like almonds, walnuts or seeds like chia or flax for healthy fats.
Coconut oil
A tablespoon of coconut oil adds 130 calories.
Fruits
Mix in calorie-sources like avocado, mango or berries to vary flavor.
Cocoa powder
A tablespoon of cocoa powder adds depth, calories and antioxidants.
Ice cream
Fold in ice cream to really boost the calorie content.
Sample Weight Gain Banana Shake Recipes
Here are two sample banana shake recipes to help with healthy weight gain:
Chocolate Peanut Butter Banana Shake
| Ingredient | Amount |
|---|---|
| Banana | 1 medium |
| Milk | 1 cup |
| Peanut butter | 2 Tbsp |
| Cocoa powder | 1 Tbsp |
| Whey protein | 1 scoop |
| Ice | 1 cup |
Blend all ingredients together until smooth. This shake provides around 530 calories and 25g protein.
Berry Banana Weight Gain Shake
| Ingredient | Amount |
|---|---|
| Banana | 1 medium |
| Greek yogurt | 1 cup |
| Milk | 1/2 cup |
| Almond butter | 2 Tbsp |
| Oats | 1/2 cup |
| Frozen mixed berries | 1/2 cup |
Blend everything together until smooth. This shake has around 650 calories.
Tips for Gaining Weight with Banana Shakes
Here are some helpful tips to support your weight gain goals with banana shakes:
- Use full-fat dairy and nut butters for extra calories.
- Add calorie-boosting supplements like mass gainers or oils.
- Drink your shake slowly to help get it down and keep it down.
- Have a shake before or after your meals to increase total caloric intake.
- Pair your shake with a source of protein and healthy fats for balanced nutrition.
- Work your way up to larger shakes as needed to meet your calorie goals.
- Do strength training to help build muscle and a healthy appetite.
- Talk to a doctor or dietitian if you have difficulty gaining weight.
Precautions with Banana Shakes
Here are some precautions to keep in mind:
- Don’t overly rely on shakes if you struggle with solid foods. Work on a balanced diet.
- Avoid excessive intake of added sugars like with ice cream shakes.
- Monitor your rate of weight gain and adjust intake accordingly.
- Talk to your doctor before significantly increasing calories or weight.
- Discontinue shakes if you experience adverse effects like GI issues.
- Ensure you’re eating enough fiber when increasing calories.
Conclusion
Drinking banana shakes can be an effective strategy to gain weight for some people struggling to meet their calorie needs. Bananas blended into shakes provide plenty of nutrition and calories.
To optimize the benefits, try having a banana shake once or twice per day in between meals or with meals. Use calorie-boosting ingredients like peanut butter, protein powder, and full-fat dairy. Drink your shakes slowly and pair them with solid food for balanced nutrition. Monitor your rate of weight gain and make diet adjustments as needed. Talk to a doctor or dietitian if you need personalized support.