Introduction
Gaining weight and muscle mass is a common goal for many people looking to bulk up and increase strength, especially athletes and bodybuilders. While exercise is essential, consuming enough calories is also key for building mass. Mass gainers can be an effective way to increase calorie and protein intake to promote muscle growth. A high-calorie mass gainer allows you to get in more calories with lower volumes of liquid, which can be difficult to achieve from food alone. With some simple ingredients and preparation, you can make your own 1000-calorie mass gainer shake at home.
Benefits of Mass Gainers
Mass gainers provide a number of benefits:
- High calorie count – Mass gainers are designed to provide a high amount of calories and protein in one serving to support muscle growth. A 1000-calorie gainer allows you to significantly increase your calorie consumption.
- Gain weight – By consuming more calories from a weight gainer, you can more easily gain weight, especially when combined with strength training.
- Convenience – Mass gainers provide a simple, easy way to get in more calories. Rather than having to eat large volumes of food, you can drink a gainer.
- Build muscle – The protein, carbs and calories in a mass gainer provide the building blocks to support increased muscle mass.
- Improved recovery – The carbs and protein may help speed recovery after workouts and improve energy.
For hardgainers and athletes with fast metabolisms, a mass gainer can make it more feasible to get enough daily calories to meet weight gain goals.
Macronutrients in Mass Gainers
The three macronutrients found in mass gainers are:
- Protein – Provides amino acids to support muscle protein synthesis. Most mass gainers contain 20-60g protein per serving.
- Carbohydrates – Supplies energy and helps replenish glycogen stores. Sources include oats, rice, quinoa and wheat.
- Healthy Fats – Essential for hormone production, energy and nutrient absorption. Often from nuts, nut butters and avocado.
Good mass gainers contain a balance of these nutrients to optimize muscle growth and weight gain. The ideal calorie split is around 50% carbs, 25% protein and 25% fat.
Benefits of Making Your Own Mass Gainer
While you can purchase pre-made mass gainers, making your own has some advantages:
- Control ingredients – You can select wholesome, high-quality ingredients.
- Avoid artificial additives – Many commercial gainers contain artificial colors, sweeteners and preservatives.
- Customize nutrition – Tailor proteins, carbs and fats to your needs and preferences.
- Cost savings – Homemade can be cheaper than buying a commercial product.
- Adjust taste – Cater the flavors to your liking with different mix-ins.
Crafting your own 1000-calorie gainer allows you to control the nutrition and ingredients to create the perfect muscle-building blend.
How to Determine Calorie Needs
When formulating your own high-calorie mass gainer, it’s important to determine your daily calorie needs. Here are some tips:
- Calculate your basal metabolic rate (BMR) using an online calculator. This estimates the minimum calories you need per day at rest.
- Factor in your activity level. If you exercise frequently or have an active job, you need more calories than someone sedentary.
- Consider your weight goals. Add 300-500 calories per day to your maintenance calories to gain 0.5-1 pound per week.
- Adjust over time. Track your progress and increase calories if not gaining as expected.
A 1000-calorie mass gainer would provide around one third to one half of most people’s total daily calorie needs. Spread out your calories from the gainer over your day.
Example Calorie Targets Based on Goal:
| Goal | Additional Calories |
|---|---|
| Maintain Weight | 0 calories |
| Gain 0.5 lb/week | +250-500 calories |
| Gain 1 lb/week | +500-1000 calories |
Ingredients for 1000-Calorie Mass Gainer
Here are some common ingredients and amounts to include in a 1000-calorie DIY mass gainer recipe:
Protein Powders
- Whey protein: 2 scoops (50g protein)
- Casein protein: 1 scoop (25g protein)
- Egg white protein: 1 scoop (25g protein)
Aim for a total of at least 50-100g protein from a blend of fast and slow digesting sources.
Carb Sources
- Oats: 1 cup (300 calories)
- Banana: 1 large (100 calories)
- Granola: 1⁄4 cup (200 calories)
- Dried fruit: 1⁄4 cup (250 calories)
Choose complex carbs like oats over simple sugars. Bananas, granola and dried fruit add carbs, calories and nutrients.
Healthy Fats
- Peanut butter: 2 Tbsp (200 calories)
- Olive oil: 1 Tbsp (120 calories)
- Coconut oil: 1 Tbsp (120 calories)
- Chia seeds: 1 Tbsp (60 calories)
- Flaxseeds: 1 Tbsp (60 calories)
Nut butters, oils and seeds boost the fat content to help you meet your calorie goal.
Flavorings
- Cacao powder
- Vanilla
- Cinnamon
- Fruits like berries
- Honey or maple syrup (minimally)
Add small amounts of cacao, extracts, spices and fruits to enhance flavor. Limit added sugars – the carbs and fats should provide enough sweetness.
Liquid
- Milk: 1 cup (100 calories)
- Yogurt: 1 cup (150 calories)
- Water or ice
Use milk, yogurt or water to get your desired consistency for drinking. Milk provides carbs, protein and calories.
Sample Macronutrient Breakdown
Based on the sample ingredients above, your ~1000 calorie gainer may provide:
- Protein: 75-100g
- Carbs: 100-150g
- Fat: 25-50g
This meets the recommended ratio of around 50% carbs, 25% protein, 25% fat.
Equipment
Having a good blender is essential for mixing up a smooth, lump-free mass gainer. Here is some helpful equipment:
- Blender – Choose a high-powered blender like a Vitamix or Ninja to properly process thick shakes.
- Scale – Useful for accurately measuring servings of powders.
- Large shaker bottles – To easily take your gainer on-the-go.
- Mason jars – Helpful for storing batches of your mass gainer.
You may also want to use a food processor if including oats to finely grind them.
Instructions for Mixing
Follow these steps to mix up your 1000-calorie DIY mass gainer:
- Add your protein powders to the blender.
- Pour in your liquid such as milk or yogurt.
- Include your nut butter, oils or other fats.
- Add any seeds like chia or flax.
- Include your carb sources like oats or banana.
- Sprinkle in any additional flavors like cacao or extracts.
- Blend until smooth and creamy. You want a thick, shake-like consistency.
- Pour into a glass and enjoy immediately after mixing for best taste and texture.
- Store any extra in jars in the fridge for later.
Be sure to properly combine your wet and dry ingredients. Blend for 1-2 minutes to fully break down any chunks.
Tips for Maximizing Benefits
Follow these tips to get the most out of your 1000-calorie weight gainer:
- Drink 2-3 times per day – Space it out rather than drinking all at once for better nutrient absorption.
- Have it post-workout – Consuming after your training helps replenish glycogen and feed muscles.
- Use creatine – Can help boost strength gains and performance in the gym.
- Take a probiotic – Supports digestion and gut health when consuming higher calories.
- Stay hydrated – Shoot for 1 gallon of water daily in addition to your gainer.
- Exercise regularly – Lift weights consistently to ensure calories go towards muscle gain.
Pair your mass gainer with heavy strength training 4-5 days a week for best results.
Potential Add-Ins
Consider adding some of these nutrition boosters into your 1000-calorie DIY gainer:
- Greens powder – Boosts antioxidant content and micronutrients.
- Glutamine – May enhance muscle recovery after workouts.
- Beta-alanine – Can support muscular endurance and reduce fatigue.
- MCT oil – Provides fatty acids that can be used for energy.
- Creatine – Helps increase strength and muscle mass gains.
Start with smaller amounts like 1-2 tsps or Tbsps and increase if tolerated.
1000-Calorie Gainer Recipes
Here are some specific recipes for delicious 1000-calorie weight gain shakes:
Chocolate Peanut Butter
- 2 scoops chocolate whey protein – 200 calories
- 2 Tbsp peanut butter – 200 calories
- 1 banana – 100 calories
- 1 cup milk – 100 calories
- 1⁄4 cup oats – 150 calories
- 1 Tbsp olive oil – 120 calories
- 1 tsp cocoa powder – 20 calories
A tasty combo of chocolate, peanut butter and banana. Oats and olive oil boost calories.
Vanilla Caramel Protein Smoothie
- 2 scoops vanilla whey – 200 calories
- 1⁄2 cup Greek yogurt – 100 calories
- 1⁄4 cup steel cut oats – 150 calories
- 1 Tbsp almond butter – 100 calories
- 1 medium banana – 100 calories
- 1 Tbsp honey – 60 calories
- 1 tsp vanilla extract – 20 calories
- Pinch of cinnamon
Banana, vanilla yogurt and honey mimic caramel flavors. Almond butter provides healthy fats.
Blueberries and Cream
- 2 scoops vanilla whey – 200 calories
- 1 cup full fat milk – 150 calories
- 1⁄2 cup frozen blueberries – 40 calories
- 1⁄4 cup dry oats – 150 calories
- 1 Tbsp flaxseeds – 60 calories
- 1 Tbsp almond butter – 100 calories
- 1 tsp vanilla
- Pinch of cinnamon
Milk gives a creamy base while blueberries provide antioxidants. Flaxseeds add healthy fats.
Pre-Made Powder Options
For convenience, you can purchase pre-made mass gainer powders and mix with your choice of ingredients:
- Optimum Nutrition Serious Mass – 1250 calories with 50g protein per serving.
- Dymatize Super Mass Gainer – 1270 calories and 52g protein per serving.
- Isopure Mass – 600 calories with 53g protein per serving.
Look for options with higher protein and lower sugar. Then customize with your own added fruits, nut butters or oils.
Troubleshooting Tips
Here are some tips if you have trouble tolerating or drinking your 1000-calorie gainer:
- Slowly increase serving size – Start with smaller portions and work up to 1000 calories.
- Use more ingredients – Adding more ingredients can improve texture and flavor.
- Change type of protein – Try blending different proteins like whey and casein.
- Adjust liquid – Add more or less milk, yogurt or water to change thickness.
- Improve taste – Mix in more fruits or spices like cinnamon if too bland.
- Drink over longer time – Consume your gainer over 2-3 servings rather than all at once.
Give your body time to adjust to the increased calories from a weight gainer shake.
Conclusion
Crafting your own 1000-calorie mass gainer is an easy and cost-effective strategy to increase your calorie and protein intake to promote muscle growth. With a powerful blender and quality ingredients like protein powder, banana, nut butters, oats and healthy fats, you can create the perfect muscle-building shake. Make sure to consume your mass gainer alongside regular strength training for optimal results. Adjust the ingredients and quantities as needed to find the right formula that provides clean calories and fuels your workouts.
