Gaining weight, whether for muscle building, athletic performance, or overall health, often involves strategic dietary choices. Milk, a nutrient-dense beverage, is an excellent addition to a weight gain diet due to its rich content of calories, protein, fats, vitamins, and minerals. This article explores the ten best types of milk for weight gain, highlighting their unique benefits and nutritional profiles.
10 Best Milk to Drink to Gain Weight
1. Whole Milk
Overview
Whole milk, also known as full-fat milk, contains about 3.5% fat, making it the highest-calorie milk among common types.
Nutritional Profile
- Calories: 150 per 8-ounce serving
- Protein: 8 grams
- Fat: 8 grams
- Carbohydrates: 12 grams
Benefits
High Caloric Content: Ideal for adding extra calories to your diet.
Rich in Nutrients: Provides essential vitamins (A, D, E, K) and minerals (calcium, phosphorus).
Best Time to Consume
With Meals: Enhances overall caloric intake.
Post-Workout: Provides a good mix of protein and carbs for recovery.
2. Goat Milk
Overview
Goat milk is often easier to digest than cow’s milk due to its different protein structure and smaller fat globules.
Nutritional Profile
- Calories: 168 per 8-ounce serving
- Protein: 9 grams
- Fat: 10 grams
- Carbohydrates: 11 grams
Benefits
Easier Digestion: Suitable for those with mild lactose intolerance.
High in Medium-Chain Fatty Acids: Quickly absorbed and utilized by the body for energy.
Best Time to Consume
Morning or Evening: Can be consumed at any time for a calorie and nutrient boost.
3. Almond Milk (Fortified and Sweetened)
Overview
While naturally lower in protein and fat, fortified and sweetened almond milk can be a good option for weight gain when combined with other nutrient-dense foods.
Nutritional Profile
- Calories: 110 per 8-ounce serving
- Protein: 1 gram
- Fat: 2.5 grams
- Carbohydrates: 22 grams
Benefits
Low in Saturated Fat: Good for heart health.
Fortified with Vitamins and Minerals: Often contains added calcium and vitamin D.
Best Time to Consume
Smoothies and Shakes: Enhances the calorie content when blended with other ingredients.
With Cereals and Snacks: Increases overall caloric intake.
4. Soy Milk
Overview
Soy milk, made from soybeans, is a popular plant-based milk alternative rich in protein and essential nutrients.
Nutritional Profile
- Calories: 131 per 8-ounce serving
- Protein: 8 grams
- Fat: 4 grams
- Carbohydrates: 15 grams
Benefits
High in Protein: Comparable to cow’s milk, making it suitable for muscle building.
Contains Isoflavones: These compounds have antioxidant properties and support heart health.
Best Time to Consume
Any Time of Day: Versatile and can be included in various meals and snacks.
5. Oat Milk
Overview
Oat milk is made from whole oats and is known for its creamy texture and natural sweetness.
Nutritional Profile
- Calories: 120 per 8-ounce serving
- Protein: 3 grams
- Fat: 5 grams
- Carbohydrates: 16 grams
Benefits
High in Fiber: Supports digestive health.
Naturally Sweet: Adds flavor without the need for added sugars.
Best Time to Consume
Breakfast: Pairs well with cereals and smoothies.
Midday Snack: A nutritious and filling option.
6. Cashew Milk
Overview
Cashew milk, made from blended cashews and water, is a creamy, rich plant-based milk alternative.
Nutritional Profile
- Calories: 60 per 8-ounce serving
- Protein: 1 gram
- Fat: 4 grams
- Carbohydrates: 9 grams
Benefits
Creamy Texture: Ideal for adding richness to recipes.
Rich in Healthy Fats: Supports overall health and weight gain.
Best Time to Consume
In Cooking and Baking: Enhances the calorie content of dishes.
As a Beverage: Can be enjoyed alone or with snacks.
7. Coconut Milk
Overview
Coconut milk is derived from the flesh of mature coconuts and is known for its high fat content and distinct flavor.
Nutritional Profile
- Calories: 552 per 8-ounce serving (canned, full-fat)
- Protein: 5 grams
- Fat: 57 grams
- Carbohydrates: 13 grams
Benefits
High in Calories and Fat: Excellent for those needing to increase caloric intake quickly.
Contains Medium-Chain Triglycerides (MCTs): These fats are easily digested and used for energy.
Best Time to Consume
Smoothies and Soups: Adds richness and calories to drinks and dishes.
Curries and Sauces: Enhances the flavor and nutritional content of savory dishes.
8. Rice Milk
Overview
Rice milk, made from milled rice and water, is naturally sweet and a good option for those with multiple food allergies.
Nutritional Profile
- Calories: 120 per 8-ounce serving
- Protein: 1 gram
- Fat: 2 grams
- Carbohydrates: 22 grams
Benefits
Hypoallergenic: Suitable for individuals with dairy, nut, or soy allergies.
Natural Sweetness: No added sugars needed for flavor.
Best Time to Consume
Any Time of Day: Can be enjoyed with meals or as a standalone beverage.
9. Hemp Milk
Overview
Hemp milk is made from hemp seeds and is rich in omega-3 and omega-6 fatty acids.
Nutritional Profile
- Calories: 70 per 8-ounce serving
- Protein: 2 grams
- Fat: 5 grams
- Carbohydrates: 1 gram
Benefits
Rich in Healthy Fats: Supports heart health and overall wellness.
Good Source of Vitamins and Minerals: Contains magnesium, calcium, and iron.
Best Time to Consume
Morning or Evening: Can be consumed at any time to add healthy fats and calories to your diet.
10. Buffalo Milk
Overview
Buffalo milk is richer and creamier than cow’s milk, with higher fat and calorie content.
Nutritional Profile
- Calories: 237 per 8-ounce serving
- Protein: 9 grams
- Fat: 16 grams
- Carbohydrates: 12 grams
Benefits
High Caloric and Fat Content: Ideal for those looking to gain weight.
Rich in Nutrients: Contains higher levels of calcium and protein compared to cow’s milk.
Best Time to Consume
With Meals: Enhances caloric intake and nutrient absorption.
Post-Workout: Provides a rich source of protein and calories for recovery.
See Also: 9 Foods to Avoid Combining with Milk
Conclusion
Choosing the right type of milk can significantly impact your weight gain journey. Whether you prefer dairy-based options like whole milk and goat milk or plant-based alternatives like soy and oat milk, each type offers unique benefits that can help you achieve your weight gain goals. By incorporating these nutrient-dense milks into your diet, you can ensure a balanced intake of calories, protein, fats, and essential vitamins and minerals, supporting healthy and sustainable weight gain.