To gain weight, aim for 2-3 smoothies a day, incorporating calorie-dense ingredients like nut butters, bananas, and full-fat dairy or plant-based alternatives.
Gaining weight requires consuming more calories than you burn. Smoothies packed with nutrient-dense ingredients can help you achieve a calorie surplus. But how many should you drink daily for optimal results?
The Ideal Number of Weight Gain Smoothies Per Day
For healthy weight gain, consume 2-3 high-calorie smoothies daily between meals. Each 16-20oz smoothie should contain 500-800 calories from ingredients like:
- Nut butters (peanut, almond, cashew)
- Full-fat dairy or plant milk
- Avocados
- Oats and seeds
- Protein powder
- Dried fruits
Space them out – one with breakfast, one as a snack, and one post-workout or before bed. This approach adds 1,500-2,400 extra calories daily without making you feel overly full.
Sample Weight Gain Smoothie Schedule
| Time | Smoothie Type | Calories |
|---|---|---|
| 8 AM | Peanut Butter Banana | 650 |
| 3 PM | Chocolate Avocado | 720 |
| 9 PM | Cashew Berry | 580 |
Choosing the Right Blender for Weight Gain Smoothies
A powerful blender is essential for creating calorie-dense smoothies. The best blender for smoothies and ice can handle frozen fruits and tough ingredients like nuts and seeds. For single servings, consider a personal smoothie blender that’s quick to use and clean.
Key Blender Features for Weight Gain Smoothies
- 1000+ watt motor for thick blends
- 64oz capacity for large batches
- Tamper tool for pushing ingredients down
- Stainless steel blades that crush ice
High-Calorie Smoothie Ingredients to Boost Weight Gain
According to Men’s Health, protein supplementation can significantly aid muscle growth when combined with exercise. Here are the most effective ingredients:
Best Calorie Boosters
- Nut butters (2 tbsp = 200 calories)
- Full-fat Greek yogurt (1 cup = 230 calories)
- Coconut milk (1 cup = 550 calories)
- Oats (1/2 cup = 150 calories)
- Flax seeds (2 tbsp = 100 calories)
Protein Sources
- Whey protein powder (1 scoop = 120-150 calories)
- Silken tofu (1/2 cup = 100 calories)
- Cottage cheese (1/2 cup = 110 calories)
Weight Gain Smoothie Recipes
1. The Ultimate Mass Gainer (850 calories)
- 2 cups whole milk
- 1 banana
- 1/2 cup oats
- 2 tbsp peanut butter
- 1 tbsp honey
- 1 scoop vanilla protein powder
2. Chocolate Peanut Butter Power (780 calories)
- 1.5 cups chocolate milk
- 1/4 cup peanut butter
- 1/2 avocado
- 1 tbsp chia seeds
- 1 scoop chocolate protein powder
Nutritional Considerations
While smoothies help increase calorie intake, balance is crucial. The NHS recommends limiting free sugars to 30g daily. Focus on getting calories from healthy fats and proteins rather than just sugars.
Macronutrient Ratios for Healthy Weight Gain
| Macronutrient | Percentage | Calories per gram |
|---|---|---|
| Carbohydrates | 40-50% | 4 |
| Proteins | 25-35% | 4 |
| Fats | 20-30% | 9 |
When to Drink Weight Gain Smoothies
Timing impacts how your body uses the extra calories:
Best Times for Maximum Absorption
- Morning: Kickstarts metabolism with calories
- Post-workout: 30-minute window for nutrient uptake
- Before bed: Slow digestion fuels overnight recovery
For those struggling to eat enough, sipping a smoothie between meals prevents feeling overly full while still increasing calorie intake.
