Homemade high-calorie: how to make and gain muscle mass

to make homemade hypercaloric

When it comes to gaining muscle mass, homemade hypercaloric foods are a great success. In this sense, do you know how to make and gain muscle mass? If your answer was negative, in this article you will learn a lot about the subject.

Hypercaloric is a product that will work on those people who have difficulty gaining weight. Among the ingredients used, those that have many nutrients and are also rich in energy value.

Despite being easily found in stores that sell sports supplements, there are some homemade recipes that provide the same effects, with the advantages of being prepared with ingredients you have at home.

However, before including it in your diet, it is best to consult a doctor specialized in the area. This will reduce the possibility of developing some type of problem related to the patient’s health.

How to make homemade hypercaloric

Among a large list of ingredients, some of them are considered essential when the subject is related to homemade hypercaloric foods. Oats, peanuts, maltodextrin, albumin/whey protein and chocolate milk are some of them.

It is not because hypercaloric is homemade that it is free from contraindications. He needs some care, whether in the choice of ingredients and the reaction he can bring to the patient’s health.

“People with hypersensitivity to hypercaloric ingredients, people with diabetes and dysbiosis (deregulation of the intestinal microbiota) can have complications”, says sports and performance physician Victor Hugo Costa.

See a prescription provided sports and performance doctor Victor Hugo Costa:

High calorie with banana and oats

To prepare this recipe, you will need 2 bananas , 2 tablespoons of oatmeal, 2 tablespoons of peanut butter, 30g of pure albumin or concentrated whey and 300ml of whole milk or water.

With all ingredients on hand, combine everything in a blender and blend at once. This is a recipe that provides around 750 kcal. “The recommended thing is to use high-calorie as a complement to your diet”, advises Victor Hugo Costa.

Now, see other homemade hypercaloric recipes:

High calorie with albumin

For this recipe you will need 2 kg of oatmeal, 500g of peanut flour, 500g of maltodextrin, 500g of albumin and 500g of cocoa or chocolate milk.

To prepare this homemade high calorie, take a container and mix all the ingredients. Afterwards, store the mixture in a closed jar and keep it in a cool place. This recipe has approximately 480 kcal.

Hypercaloric with Brazil nuts and whey protein

To prepare this recipe, you will need 2kg of oatmeal, 500g of whey protein, 1kg of Ovaltine and 500g of Brazil nuts. In preparation, place the Brazil nuts in a blender and blend until you get a powder.

In another container, place the Brazil nut powder, add the other ingredients and mix well until you get a very homogeneous mixture. Finally, store in a jar with a lid.

High calorie whey protein with oats and chocolate

To prepare this recipe, use 1 pot of concentrated chocolate whey protein, 1 bag of chocolate-flavored albumin, 1kg of fine flaked oatmeal, 1kg of oatmeal and 500g of roasted and ground peanuts.

Get a container big enough to mix all the ingredients. The ideal point is until it becomes very homogeneous. After that, put in a container and store in a cool place.

Homemade high-calorie with powdered milk

To prepare this recipe, you will need 1 kg of powdered milk, 1 kg of rolled oats and 1 kg of lemon or pineapple flavored maltodextrin with mint. Using a large bowl, mix all the ingredients together.

After that, the next step is to pack the hypercaloric powdered milk in a container with a lid. If you prefer, you can divide the recipe into individual pots. This can make everyday use easier.

Simple homemade high calorie

As the name suggests, this is one of the easiest recipes to be prepared. To do this, just separate 1 kg of oat flakes, 2 kg of powdered milk and 500 grams of roasted peanuts.

The first step is to preheat the oven to 180º for 10 minutes. Separate the peanuts in a form so that they are well spread out. Place the peanuts in the oven for 25 minutes to roast. Allow to cool and grind the peanuts. Then mix the oats and powdered milk.

Benefits of hypercaloric

As the name suggests, one of the main benefits of hypercaloric drugs is to help the patient gain weight. However, for it to have the desired effect, regardless of whether it is homemade or industrialized, the doctor needs to be consulted.

“Hypercaloric ones provide something that is essential for anyone looking for hypertrophy, or positive energy balance. When made the consumer himself, he can adjust the components in a more individual way, adapting to the person’s biological individuality”, explains sports and performance doctor Victor Hugo Costa.

Hypercaloric drugs are recommended for patients who have an accelerated metabolism. Usually this product is composed of a series of ingredients that can help with weight gain.

It has high biological value proteins such as whey protein , soy protein, soy protein, casein and albumin. Added to this, amino acids, lipids, vitamins and mineral salts can also be found in the product.

Combined with a balanced diet, hypercaloric foods can also help gain muscle mass. But professionals warn that a thorough evaluation is needed in relation to this point.

“A clinical evaluation is needed, especially considering not only the consumption and caloric expenditure, but also the basal metabolic rate, thyroid health and intestinal physiology so that the use of hypercaloric substances brings the desired effects”, explains Victor Hugo.

What is the right time to consume hypercaloric

Based on the isolated case of each patient, there is no ideal time for the consumption of hypercaloric substances. He just has to respect the recommendation of the professional who is accompanying him.

It is also important to keep in mind that these products work as a complement to the meal and not as a substitute. This is also true for those mixed with water, juice, shakes, fruit smoothies, as well as snacks or breakfast.

Homemade high-calorie vs. industrialized high-calorie: which is better?

This is a very recurrent question, especially after coming across the homemade hypercaloric recipes presented here. To answer this question, the sports and performance doctor Victor Hugo Costa will speak.

“The main difference is that in the homemade hypercaloric period we can vary the ingredients, optimizing their benefits and adapting this resource to the patient’s metabolic particularities. The industrialized ones, in turn, bring the convenience of being ready-made”, explains Victor Hugo.

The best ingredients for homemade high-calorie

Betting on the power of food is the difference in any homemade recipe. This is also true for hypercaloric ones. So keep an eye out for the benefits of some of the ingredients used to prepare homemade high-calorie foods.

  • Rolled oats
  • oat bran
  • Powdered milk
  • Peanut
  • Sesame
  • Amaranth
  • maltodextrin
  • Albumin
  • Whey protein

Now it’s time to learn a little more about the ingredients listed:

Rolled oats

Oat flakes are rich in fiber and nutrients. Until reaching the supermarket, the product does not suffer any loss in terms of nutrients. The ideal for homemade hypercaloric products are fine grains.

oat bran

When preparing oat bran, the external part of the grain is used. The ingredient is rich in fiber, which provides greater satiety, especially when included in the hypercaloric product prepared at home.

Powdered milk

This is an ingredient that has nutritional information similar to whole milk. However, the value that it is marketed can represent an advantage for those who consume a lot of high calories.


Peanuts are considered an excellent source of good fats. One of its outstanding functions is to assist in the production of good cholesterol (HDL), which causes testosterone production to be increased.


The sesame is rich in vitamins and minerals. Like peanuts , sesame is considered an excellent source of fat.


The amaranth is a rich grain in vitamins and minerals. Among them, what stands out most are: vitamin C, calcium, zinc, magnesium, iron and potassium. Bulk amaranth is the most suitable for preparing high-calorie foods at home.


Maltodextrin is a carbohydrate that is slow to digest. It originates from corn starch. The key point of this supplement is the possibility to change the taste of your homemade hypercalorie.


This is a protein produced using the egg. Among the main benefits is the construction and maintenance of muscle tissue and transport of nutrients through the bloodstream.

Whey protein

This type of protein has the highest biological value compared to others. When choosing whey protein, the tip is to pay attention to the reports, as it can present nutritional information relevant to your diet.

The power of homemade hypercalorics

From all the guidelines and indications that were given in this article, you certainly learned a little more about the use of homemade hypercaloric substances. Thus, it is easier to include its use in the daily diet.

However, before that, it is most advisable that your doctor is consulted. This ensures that the results are more effective.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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