Why Am I Still Skinny Even Though I Think I Eat a Lot?
15 Apr 2025
When it comes to bulking, one of the biggest challenges is consistently eating enough calories to fuel muscle growth. This can be a daunting task, especially if you have a smaller appetite or a fast metabolism. This is where liquid calories come into play – they can be a game-changer for those struggling to hit their daily caloric goals.
Why Liquid Calories Matter
Liquid calories are particularly useful because they are less filling than solid foods, allowing you to pack in more calories without feeling overly full. This can help you avoid the uncomfortable bloat that sometimes comes with trying to consume large quantities of food. Additionally, liquid calories are often digested more quickly, providing a fast source of energy and nutrients for your muscles.
Best Sources of Liquid Calories for Bulking
Mass Gainer Shakes Mass gainers are designed specifically for those trying to bulk up. They are packed with protein, carbs, and sometimes even healthy fats, providing a calorie-dense option that can add hundreds or even thousands of calories to your daily intake. Many contain 500-1000 calories per serving, making them a quick and efficient way to reach your goals. Customize your shake by adding ingredients like peanut butter, oats, banana, and full-fat milk for even more calories.
Fruit Juices (e.g., Orange Juice) While often overlooked, fruit juices can be a great source of liquid calories. Orange juice, for example, is rich in natural sugars and essential vitamins like vitamin C, making it a perfect addition to your daily routine. Just a few glasses a day can add an extra 300-400 calories without too much effort. Be mindful of the sugar content, though – while it’s natural, it can still add up if you're not careful.
Homemade High-Calorie Smoothies Smoothies are another excellent way to pack in the calories. Blend together calorie-dense ingredients like whole milk, Greek yogurt, nut butter, honey, fruits, and even a scoop of protein powder to create a tasty, muscle-building drink. These can easily surpass 500-700 calories per serving, depending on your ingredients.
Chocolate Milk Often considered a post-workout recovery drink, chocolate milk is another calorie-dense option. It contains a good mix of protein and carbs, making it ideal for muscle recovery and growth. Plus, it’s relatively inexpensive and widely available.
Tips for Maximizing Liquid Calorie Intake Drink Throughout the Day: Instead of chugging a massive shake all at once, consider sipping on your calorie-rich drinks throughout the day to avoid overwhelming your stomach.
Use Full-Fat Options: Choose whole milk, full-fat yogurt, and other high-fat options for maximum calories.
Add Calorie-Dense Mix-Ins: Ingredients like peanut butter, oats, avocados, and oils can dramatically increase the calorie content of your shakes.
Keep It Convenient: Have your shakes or juices prepped and ready to go to reduce the temptation to skip them.
Final Thoughts Incorporating liquid calories into your diet can make a massive difference in your ability to bulk up. They are convenient, efficient, and can be tailored to your taste and nutritional needs. Whether you’re slamming back a mass gainer shake post-workout or sipping on orange juice with breakfast, these liquid options can be a crucial part of your mass-gaining strategy.