If you have a naturally quick metabolism and find it hard to put on mass, weight gain shakes can be an effective way to supplement your diet with the daily calories you need.

Always remember…

If you want to gain lean muscle and increase your overall body weight, you have to create a “calorie surplus” by consistently consuming more calories than you burn.

This is a fundamental law of weight gain, and if you aren’t in a calorie surplus, you aren’t going to gain an ounce of weight.

However, this can be hard to achieve through whole foods alone.

You can only eat so much chicken breast, steak and potatoes before you start to lose your appetite. In addition, preparing and eating so many meals can be tedious and time consuming.

This is where high quality weight gain shakes come in handy.

Weight gain shakes provide your body with a calorie dense mix of protein, carbohydrates and fats and can be prepared and consumed in just a few minutes.

A couple shakes a day in combination with two or three whole food meals and anyone can easily create a daily calorie surplus that supports healthy weight gain.

What are the best weight gain shakes available?

Well, always keep this in mind: your goal should not merely be togain weight, but to gain lean body weight without excessive fat.

If you just start aimlessly cramming weight gain shakes down your throat, you’re likely going to end up putting on far more body fat than quality lean muscle.

This is why you have to choose carefully and select the proper high quality weight gain shake for your diet.

Most of the typical “all in one” weight gain shakes that you find at your local supplement store are far from ideal.

This is because most of the carbohydrate content of these shakes is derived from a low quality food additive known as maltodextrin.

Maltodextrin has almost zero nutritional value, no fiber and is as rapidly absorbed in the bloodstream as pure glucose. It tastes sweet and lasts on the shelf though, and this is why most companies cram huge amounts of the stuff into their weight gain shakes.

Although these shakes do contain whey as the protein source (which is great, because whey is the highest quality protein available), the maltodextrin content is a big downside.

If you want to put on lean, muscular weight and provide your body with high quality nutrition at the same time, there’s a far better way to go about this…

Purchase a pure whey protein powder on its own and then blend in your own healthy carbohydrates and fats.

Instead of 80 grams of sugary maltodextrin, go with some ground oats, fruit (banana, berries, oranges and apples all work well) or yogurt.

To get some additional calories and essential fatty acids, toss in some natural peanut butter, flaxseeds, nuts or a teaspoon of olive oil.

This way you’ll be getting the maximum quality protein from the whey… the nutritionally dense, high fiber carbs… the healthy fats… plus all the calories you need to support healthy weight gain.

Not only that, but it will taste far better than the commercial stuff and only requires an extra couple minutes of prep time.

Don’t be afraid to get creative and mix things up; there’s literally no end to the huge variety of different weight gain shakes you can put together.

Here’s one that I used for many years as part of my diet…

Healthy Weight Gainer Shake Recipe

Skim milk: 8-12 ounces
Whey Protein: 2 scoops of any flavor you like
Banana: 1 large
Ground Oatmeal: 1/2 cup
Natural Peanut Butter: 2 tablespoons
Cinnamon: 1/2 teaspoon
Ice Cubes: 3

This particular shake provides 805 calories, 76 grams of protein, 80 grams of carbohydrates and 20 grams of fat, and is just one of an endless number of different possibilities you can prepare.

If you’re serious about gaining lean body weight without the fat, throw those commercial “mass gainers” down the drain and stick with a homemade whey protein-based weight gainer shake.

– Sean

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