Are you looking for effective mass-gainer shakes?
With the right recipe, homemade shakes can be brimming with calories, protein, carbohydrates, and vital amino acids, positioning them as a prime choice for muscle enhancement.
I spent hours researching fantastic homemade mass gainer shake recipes and have tried them out myself.
Find out the secrets to gaining muscle mass as we explore recipes that could reshape your perspective on nutrition.
Quick Summary
- Peanut butter chocolate, peanut butter and hazelnut, and creamy chocolate banana are some mass-gainer shake recipes worth trying out.
- Mass-gainer shakes can be tailored to individual needs, considering factors like calorie intake and body type.
- Statistically, mass-gainer shakes can increase your calorie intake by up to 500–1000 calories per serving, making them beneficial for those struggling to gain muscle weight.
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I'm convinced that fortifying a homemade shake with wholesome ingredients and then blending it with a commercial mass gainer results in a superior mix for energy, muscle recuperation, and growth.
5 Delicious Protein Shake Recipes for Mass Gain
Here are some delicious weight-gain smoothie recipes for more pounds of muscle.
1. Peanut Butter Chocolate Mass Gainer
Ingredients
- 2 cups whole milk (473ml)
- 2 scoops of chocolate protein powder
- 1/2 cup of peanut butter cup ice cream
- 2 tbsp. peanut butter
Instructions
Put all ingredients in a blender and blend until smooth and powder lumps are dissolved, ensuring a perfect texture.
Nutrition
- Calories: 964
- Protein: 76g
- Carbohydrates: 73g
- Fat: 42g
Nutritional Benefits
- Peanut Butter: A great source of protein, healthy fats, and essential nutrients like magnesium and vitamin E.
- Chocolate Protein Powder: Provides essential amino acids necessary for muscle repair and growth.
Vegan Dietary Customizations:
- Use almond or soy milk and vegan chocolate protein powder.
2. Peanut Butter and Hazelnut Mass Gainer
Ingredients
- ⅔ cup milk (150 ml)
- 2 scoops of protein powder vanilla flavor
- 20g natural peanut powder
- 10g melted hazelnut spread
- 50g frozen banana
- 1 handful ice cubes
Instructions
Combine all the weight-gain shake ingredients in a blender. Blend until the texture is smooth and the powder lumps are dissolved.
Nutrition
- Calories: 50
- Protein: 28g
- Carbohydrates: 50g
- Fat: 18g
Nutritional Benefits:
- Hazelnut Spread: Contains healthy fats and can boost heart health.
- Banana: Provides quick energy and is rich in potassium, aiding muscle contractions and bone health.
Vegan Dietary Customizations:
- Use almond or soy milk, vegan protein powder, and vegan hazelnut spread.
3. Creamy Chocolate Banana Mass Gainer
Ingredients
- 1 cup whole milk
- 1 cup egg whites
- 1 scoop of protein powder chocolate or vanilla flavor
- 50g oats
- 80g banana
- 2 tbsp. chocolate syrup
Instructions
Combine all the weight gain shake ingredients in a blender. Blend until the texture is smooth and the powder lumps are dissolved.
Nutrition
- Calories: 711
- Protein: 71g
- Carbohydrates: 85g
- Fat: 11g
Nutritional Benefits:
- Egg Whites: A pure source of protein without the fats found in yolks.
- Oats: Provide sustained energy and are rich in fiber, aiding digestion.
Vegan Dietary Customizations:
- Use almond or soy milk, vegan protein powder, and a vegan substitute for egg whites.
4. Strawberry Cheesecake Smoothie Mass Gainer
Ingredients
- 2 scoops of vanilla protein powder
- 2 digestive biscuits
- 100ml milk
- 200g frozen strawberries
- 50g Greek yogurt
Instructions
Blend all the ingredients except the digestive biscuits. Do it until everything is smooth. Pour the mixture into a bowl and crumble the biscuits over the top before tucking in.
Nutrition
- Calories: 522
- Protein: 26.8g
- Carbohydrates: 65g
- Fat: 16g
Nutritional Benefits:
- Strawberries: Packed with vitamins, fiber, and antioxidants, they can boost heart health and improve blood sugar control.
- Greek Yogurt: A protein-rich dairy product that also provides probiotics for gut health.
Vegan Dietary Customizations:
- Use almond or soy milk, vegan protein powder, and vegan yogurt.
5. Cookies and Cream Mass Gainer
Ingredients
- 1 scoop vanilla protein powder
- 2 protein-rich cookies
- 1 handful of ice cubes
- 200ml milk
- 75g frozen banana
Instructions
The banana should be frozen for two hours before making the mass-gainer shake. After that, place all the ingredients in a blender and blend until everything is smooth. You're done!
Nutrition
- Calories: 580
- Protein: 32g
- Carbohydrates: 80g
- Fat: 12g
Nutritional Benefits:
- Cookies: While they add a delightful flavor, remember they also add sugar. Consume in moderation.
- Banana: A great source of quick energy, rich in potassium, which aids muscle contractions and bone health.
Vegan Dietary Customizations:
- Use almond or soy milk, vegan protein powder, and vegan cookies.
As you figured out by now, a typical weight gain smoothie contains milk, protein powder, chocolate, banana, and nuts, offering a balanced mix of macros.
Beside vegan customization, feel free to customize your weight-gain shake in other ways to match your nutritional needs and personal taste.
For example, you could use cocoa powder, avocado, and other kinds of nut butter, such as almond butter, for the savory taste. Whey protein powder is also a good source of essential amino acids.
Customize Your Gains Accordingly
Mass-gainer shakes can also be tailored to individual needs, considering calorie intake and body type.
Some body types burn fat quickly and can easily form lean muscles.
However, other body types have a difficult time with weight gain to build muscles, and they need a different approach.
If you want weight gain for bulking, you must aim for 700–1000 calories per day.
If so, here's another straightforward, calorie-packed shake recipe for you:
Ingredients
- 2 cups whole milk (can be almond milk or dairy) (474ml)
- ½ cup raw oats (40 grams)
- 1 banana
- 2 scoops of protein powder of any flavor
- 1 tbsp. natural peanut butter
- 3 ice cubes
Instructions
Combine all ingredients in a blender. Blend until the texture is smooth and the ingredients are well mixed.
Nutrition
- Calories: 949
- Protein: 73g
- Carbs: 92g
- Fat: 32g
4 Benefits of Homemade Mass Gainers
One lesson I've learned is that while these weight-gain smoothies are fantastic, they shouldn't replace balanced meals.
Trust me, complementing them with solid meals makes all the difference. Make sure to listen to your body and start with smaller portions, gradually increasing as you become accustomed, to avoid digestive issues.
Bearing this in mind, let's delve into the myriad benefits of quality mass-gainer shakes.
1. Speeding up Gain Weight for Increased Lean Muscles
Mass-gainer shakes can increase your calorie intake up to 500–1000 calories per serving [1].
Not-so-skinny or underweight people who find gaining more pounds of muscle a problem may benefit from drinking these weight-gain smoothies. The increased calorie and carbohydrate intake also means you have more energy for your workout.
2. Supplying Your Protein Needs
According to a 2019 study published in a Nutrient journal, protein is vital for muscle building, enhancing muscle mass, and facilitating swift recovery [2].
For those aiming to bulk up, the milk used in shakes is a prime source of protein, abundant in both casein and whey protein.
3. Providing Balanced Nutrition
These weight-gain shakes contain a variety of foods—fresh fruit, whole grains, dairy, and protein—to meet the macros and essential nutrients you may need every day.
These shakes also provide carbs for energy and some amino acids for muscle recovery and growth.
When consumed pre-workout, they ensure enduring energy. Post-workout, they expedite muscle recuperation, and when taken before bedtime, they bolster overnight muscle development.
"Avoid filling up on soda, coffee, and other drinks with few calories and little nutrition; instead, consume healthy shakes for weight gain to bulk up muscles."
- Katherine Zeratsky, R.D., L.D., Certified in Dietetics by the American Dietetic Association
4. They are Easy to Make
I've whipped up these weight-gain shakes in my kitchen countless times. They're not just nutritious and perfect for muscle gain, but also super easy and quick to prepare.
Unlike commercial products in a supplement store that are expensive and may contain a lot of sugar, you also have complete control over the taste and the nutrient content of your weight gain powder recipes.
And these weight-gain shakes save you money and offer you wholesome drinks. The only potential drawback is the need to consume them promptly, preferably within 24 hours.
FAQs
What Do You Put in a Mass Gainer Shake?
Some of the ingredients you can put in your mass gainer shake are milk, protein powder, raw oats, bananas, some nut butter, such as peanuts or almonds, and chocolate for a flavorful taste. These ingredients will give you the motivation to consume them as needed since they taste good.
Is Homemade Mass Gainer Good?
Yes, homemade mass gainers are good. Homemade weight gainer shakes are made from different types of food, such as fresh fruits, whole grains, protein, and dairy. So, they are a great source of a balanced diet packed with macros, vitamins, essential amino acids, and more calories than your body can burn.
Should I Take Mass Gainer With Milk or Water?
Whether you should take mass gainer with milk or water is a matter of personal preference. Milk is an excellent source of whey protein, which is helpful for loading protein into the muscles. However, if you are lactose intolerant, it may not be your best option. Going for water reduces the number of calories in your homemade weight gainer shake.
Is Mass Gainer Good For Skinny Guys?
High-calorie weight gainer shakes are best for skinny or underweight individuals who struggle with muscle weight gain with their normal diet because these shakes increase their calorie intake, making it easier to bulk up.
Will Mass Gainers Make Me Fat?
Some mass gainers may make you fat. A high-calorie mass protein shake helps with weight gain by bulking up your muscles. However, individuals who consume these weight-gain shakes without a regular workout may have more body fat than muscles.
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Thanks for sharing this. My favorite weight gainer recipe though would be the peanut butter chocolate. Delish!