Last Updated on November 7, 2022 by
Weight gain, muscle building, and improved body composition is as much about what you consume as it is about the workout that you do. Here, I’m going to recommend some foods that will help you reach your goals which can be consumed throughout the day.
Jumping on the fitness bandwagon is not an easy task. However, a lot more people are doing it these days and you might want to start too. If your goal is to gain weight, the best way to do this is by increasing your caloric intake. By the name of this post, you have probably guessed that I will be looking at liquids as an easy way to increase your daily calorie intake. If you want to know more about Liquid Calories For Weight Gain, make sure you read this article.
Liquid Calories For Weight Gain
You probably understand enough to know that if we are in a calorie surplus, we will likely gain weight. If we are in a calorie deficit the law says we should lose weight. When all of the body’s systems are functioning correctly, you would be right. So why might this not be working for you?
Granted, it could be a number of reasons. one of the biggest issues I regularly see that prevents people from achieving their desired body compositional goals is the consumption of too many “Liquid Calories”.
So if you regularly consume a lot of anything that isn’t water, black coffee or herbal teas, then this article may provide an insight on the problem area. Even seemingly healthy beverages like orange juice contains about 100cals and between 18-21 grams of sugar, is gone in seconds, and provides about as much of a satiety effect as a big gulp of air.
OVERVIEW
Any liquid that contains calories can fall into the bracket of ‘Liquid Calories’, however, some are a lot more calorie dense than others. In fact, all liquids except water will contain calories. However, there are different macronutrient breakdowns between different sources of liquid calories and some sources should be preferred to others. Sodas or sweetened beverages will be far less beneficial than protein shakes and vegetable soup and will affect the body’s systems differently.
EVIDENCE ON LIQUID CALORIES, SATIETY AND OBESITY
The evidence reviewed by Barron (2009) indicates that calories derived from food is actually acknowledged and registered in the brain, and subsequently restricts one’s desire for food. As a person eats real, whole, solid foods, the release of the hunger hormone known as ghrelin is suppressed.
Liquid calories fail to trigger this response. Therefore, individuals will continue to consume beverages and other types of drinks as long as they are available to them, unless of course they are cautious of their caloric intake. Usually a person will not restrict their intake of solid foods, despite a high intake of liquid calories. In the long-run, this leads people to consume more calories than required, resulting in a calorie surplus and subsequent weight gain.
Drewnowski and Bellisle (2007) notes that the frequent consumption of liquid calories leads to weight gain and is an influential factor in the obesity epidemic. For a lot of people liquid calories have no effect on appetite and subsequent food intake. Experimental studies on animals indicate that a high fructose liquid contained in many sweetened beverages prevents the secretion of insulin and production of leptin, subsequently resulting in weight gain.
Hence, without realizing it, by regularly consuming anything other than water, black coffee or herbal teas, you will find that you are likely to consume more calories than you actually require or desire. This could possibly be the driving force behind your weight gain or lack of weight loss.
DIFFERENCE IN DIGESTION
How liquid calories are digested will largely be determined by the macronutrient breakdown of the source. Most commonly consumed liquid calories are made up in large parts by carbohydrates (sugar). Whether sugar is added or it contains a lot of natural sugar, without fibre present, both will be rapidly digested, elevating blood sugar while providing minimal satiety. Solid whole food carbohydrates usually contain fibre, making them more satiating and slow down the digestive process allowing for better blood sugar regulation.
Food items like Peanut Butter are perfect real food options that are high in protein and fibre, helping to promote slower digestion and better blood sugar regulation.
BENEFIT OF LIQUID CALORIES IN MUSCLE HYPERTROPHY

There are benefits to ingesting liquid calories. As you are very much aware a high calorie diet is imperative in gaining muscle hypertrophy. With new clients who have not developed the habit, they often find it difficult to consume the recommended volume of food. Liquid calories can help them to meet their caloric requirements without feeling full; hence avoid stomach discomfort associated with eating a large portion size. Some of the best liquid calorie sources for muscle hypertrophy include yoghurt, liquid meal supplements and protein shakes. A liquid calorie post workout shake is important as it is more easily transported, ingested and absorbed then alternative post workout options. It also helps to initiate protein synthesis and counteract the effects of muscle breakdown.
The Australian Sports Commission (2009) recommends a liquid calorie high in carbohydrate and with adequate proteins. In a study conducted by Mitchell et al. (2014), individuals went through an MRI scan to determine the muscle volume of their right thigh after ingesting a protein rich beverage. The individuals engaged in a 5- day strength resistance training, but biopsies were taken at 1, 3, and 6 hours after the exercise. The biopsies revealed significant increases in myofibrillar protein synthesis from the first hour to the sixth hour. In addition, the muscle size had increased after the 5-day resistance training.
5 Best High Calorie Drinks
High calorie drinks are a great way to promote weight gain and prevent unintended weight loss. This article dives deep into high calorie drinks and includes our top 5 picks for the best high calorie drink options!
Low vs. High Calorie Drinks
Let’s talk low vs. high calorie drinks. When it comes to calories, not all drinks are created equal.
Nutrition Facts Label

The only way to really know how many calories is in a product you are consuming is to read the nutrition facts label. Be sure to look at the serving size (is it 8 ounces, 12 ounces, the whole container?!) and how many calories are in each serving.
You’ve got to do the math. Serving Size x Calories per Serving= Calories Consumed
For example, a 20-ounce bottle of soda contains 2.5 servings. Most people drink the whole bottle, right?!… so, you have to do the math and not simply rely on the number listed under calories.
Calories in drinks will vary by the type and amount of ingredients used. You can buy the same type of product from different manufacturers and each may have a different calorie count.
Low Calorie Drinks
The lowest calorie drink you are going to get is water. Water is essential for life and everyone should be drinking it… but it does not contain calories.
Coffee, tea, and sugar-free flavored beverages also contain zero calories. Now we can certainly add sugar and milk to make them high calorie. But served alone they are a low-calorie option.
Timing for High Calorie Drinks

The best timing for high calorie drinks depends on the person. For those struggling with poor appetite or those who can only eat small volumes of food/drink at a time, we need to be strategic.
Serving drinks with calories (like juice or milk) at meals is an effective way to add more calories. However, we don’t want to overload someone with so many calories that are too full eat the actual meal. A balanced meal has excellent nutrition that our bodies need.
High calorie beverages served in between meals is a great strategy to maximize calories throughout the day. Higher calorie options like shakes and smoothies that contain over 300 calories are best consumed in between meals.
5 Best High Calorie Drinks
Without further ado, our top 5 high calorie drinks include:
- High Calorie Shakes
- High Calorie Smoothies
- Fortified Milk
- High Calorie Cocoa
- Commercial Nutrition Shakes

Let’s dig a little deeper into these options.
High Calorie Shakes

High calorie shakes are one of my favorite high calorie drink options. They are versatile, flavorful, and nostalgic. Older adults who struggle with poor appetite and unintended weight loss find shakes to be a real treat.
High calorie shakes are simple to make and include:
- A liquid base
- A tasty flavor
- Some high calorie add-ins
We have a High Calorie SHAKES e-Cookbook available for sale which includes 25 delicious recipes.
High Calorie Malt Recipe
Ingredients:
- 3/4 cup whole milk
- 1 cup vanilla ice-cream
- 1/4 cup malted milk powder
- 1/4 cup flavored syrup
Directions:
- Add milk, ice-cream, malted milk powder, and flavored syrup into a blender.
- Blend ingredients until smooth.
- Pour into a glass and garnish with whipped cream and/or sprinkles
Pro tip: For this tasty treat you can make the malt ANY flavor. Just change the syrup flavor- chocolate, marshmallow, strawberry, caramel, fudge, etc.
Calorie Count: 605
You can download a free handout on High Calorie Shakes which includes The King of Calories with a whopping 1200 calories.
High Calorie Smoothies
High calorie smoothies are a great option because you can combine high calories with good nutrition. Smoothies include fruits and vegetables which are jam packed with nutrients- from vitamins to minerals to fiber to phytonutrients. You can’t go wrong with some tasty produce.
High Calorie Smoothie Recipes
We have an entire article dedicated high calorie smoothies where you can learn more and get some good recipe ideas. Here are some of our favorite high calorie smoothie recipes!
Fortified Milk
Fortified milk, also known as “double strength” milk is an easy and simple high calorie drink option. You simply combine liquid milk with powdered milk. You are getting a condensed version of milk, packed with calories.
Fortified Milk Recipe

Ingredients:
- 1 cup whole milk
- 1/4 cup dry milk (whole)
Directions:
- Combine ingredients and stir until smooth
- You can also mix the ingredients in a shaker
Calorie Count: 307
If you want to make a different volume (i.e. more!), the breakdown is 4 parts whole milk to 1 part dry milk. Store extras in the fridge, just shake well before serving. Be sure to note the “expired by” date from your milk on the storage container.
High Calorie Cocoa
Who doesn’t love some classic cocoa? Served hot or chilled. With whipped cream or marshmallows. We love cocoa.
This is a tasty high calorie options that can be served in the morning or evening (or anytime!). It is a sweet treat and doesn’t feel as much like a “forced” high calorie option.
High Calorie Cocoa Recipe

Ingredients:
- 1 cup half and half
- 2 Tbsp chocolate syrup
- 2 Tbsp dry milk (whole)
Directions:
- If desired, heat half and half first.
- Mix in chocolate syrup and dry milk until smooth.
- Pour into a mug and top with whipped cream or marshmallows if desired.
Calorie Count: 500
Commercial Nutrition Shakes
I am fan of commercial nutrition shakes for several reasons. The primary reason is that they are easy to keep on hand.
I am an advocate of food first, but I know it can be challenging to prepare meals/ snacks/ drinks all of the time. It’s not just making the drink, it’s cleaning the equipment, putting away the ingredients, having everything on hand… and you have a lot of other stuff going on in your day.
Commercial nutrition shakes are excellent for their convenience and high calorie count. Most nutrition shakes contain 250 calories per 8 ounces and “plus” varieties pack in 350 calories per 8 ounces.
Keep in mind there is a difference between a “protein shake” and a “nutrition shake”. Protein drinks aren’t always high calorie. Be sure to read the label. You can check out my video on IGTV to learn more. →
There are a lot of different brands to choose from. There are name brands, generic brands, “healthy” brands, etc. What’s the best type of nutrition shake? The one you will drink. Find your fav and there you go!
Other High Calorie Drinks
Let’s dive into other high calorie drink options. These are the single ingredient options you can buy or make. Again, keep in mind the calorie count will vary depending on the ingredients of an individual product. Always read the nutrition facts label!
Calories in Milk
Milk is a great source of calories and nutrition. But milk isn’t always just milk… when you go to the store you have a ton of choices. Whole milk, 2%, 1%, skim, chocolate, strawberry, etc. There’s buttermilk, kefir (cultured milk), half and half too!
Whole milk has more fat, meaning it has the most calories. Flavored milks also have more calories because there is added sugar in the flavoring. Here is the calorie breakdown for milk:
Drink Type | Calories in 1 cup |
Milk, whole | 149 |
Milk, whole chocolate | 204 |
Milk, whole strawberry | 201 |
Milk, 2% | 122 |
Milk, 1% | 102 |
Milk, Skim | 83 |
Half and Half | 320 |
Buttermilk | 152 |
Kefir, sweetened | 150 |
Goats milk, whole | 168 |
Calories in Juice
Juice is high in calories and micronutrients (vitamins and minerals!). You take a bunch of fruit or veggies and compress them down into a high calorie delicious drink.
Calories in juice will vary in calories depending on what is in the bottle. Some juices contain 100% fruit juice while others contain sugars to give it more flavor.
A good example is with cranberry juice… 100% cranberry juice may be too bitter for some. It’s more common to find cranberry juice “cocktails” which include sugar as a primary ingredient. Again, read your nutrition facts label!
Drink Type | Calories in 1 cup |
Grape Juice | 152 |
Cranberry Juice | 115 |
Orange Juice | 110 |
Apple Juice | 110 |
Tomato Juice | 50 |
Calories in Plant Based Milks
The calories in plant-based milks vary by manufacturer. Plain or unflavored versions will have the least number of calories. Sweetened, vanilla, or flavored versions will have more calories. The calories depend on the type of milk and how much sweetener is used.
The unsweetened plant-based milks with the most calories include soy and oat milks. Sweetened varieties have even more calories. The unsweetened plant-based milk with the least calories is almond milk.
Be sure to read the labels to get the exact calorie count!
Drink Type | Calories in 1 cup |
Soy milk | 131 |
Oat milk | 120 |
Rice milk | 112 |
Coconut milk | 75 |
Almond milk, sweetened | 92 |
Almond milk, unsweetened | 37 |
Calories in Other Beverages
Now let’s look at some other beverages which can be high calories, but don’t have the highest nutritional value. Milk, juice, and plant-based milks have a lot of nutrition in them. The beverages listed below are high in calories but not necessarily high in nutrition.
Please be aware alcohol should not be used as a high calorie drink to promote weight gain. It is only being listed to show the calorie count in each type. For those who choose to drink, limit to 1 drink for women and 2 drinks for women.
Drink Type | Calories in 1 cup |
Soda | 96 |
Sweet tea | 91 |
Beer | 104 |
Wine | 192 |
Liquor (note: 1.5 ounces is a serving of hard alcohol) | 560 |
Conclusion
High calorie drinks are a great way to stop unintended weight loss and add more calories to your diet (if needed). There is no “perfect” high calorie drink. Experiment with the many choices and find the ones which work best for you.