Premier Protein shakes are not an efficient choice for weight gain. At just 160 calories per shake with 30 grams of protein, they’re designed more for people trying to lose weight or maintain lean muscle. Gaining one pound per week requires eating roughly 500 extra calories per day, so you’d need to drink three or more shakes just to hit that surplus, and the high protein content would likely suppress your appetite along the way.
Why 160 Calories Falls Short
Each Premier Protein shake contains 160 calories, 30 grams of protein, 3 grams of fat, and 4 grams of carbohydrates. That nutritional profile is nearly the opposite of what you want for weight gain. The calories are too low, the carbohydrates are negligible, and the fat content is minimal.
Compare that to mass gainer supplements, which are specifically formulated for weight gain. Mass gainers pack in high carbohydrates, moderate fats, and a balanced amount of protein, often delivering 500 to 1,200 calories per serving. They’re calorie-dense by design. Premier Protein is calorie-sparse by design. The two products exist for fundamentally different goals.
The Appetite Problem
Here’s the less obvious issue: whey protein actively works against weight gain by making you feel fuller. When you consume whey protein, it gets digested quickly and spikes amino acid levels in your blood. This triggers the release of gut hormones that signal fullness to your brain. A meta-analysis of controlled trials found that whey protein significantly reduced long-term appetite and lowered the desire to eat more food afterward.
If you’re struggling to gain weight, appetite suppression is the last thing you need. Drinking a Premier Protein shake between meals could actually reduce how much you eat at your next meal, leaving you no better off or even at a calorie deficit. This is exactly why these shakes are popular with people trying to cut calories. The 30 grams of protein keeps them satisfied on fewer total calories.
How to Make It Work If You Already Have It
If you’ve already stocked up on Premier Protein and still want to use it for weight gain, the strategy is to treat it as a base ingredient rather than a standalone drink. Blend a shake with calorie-dense additions to dramatically change its nutritional profile. A tablespoon of flaxseed oil adds 120 calories and 14 grams of healthy fat. A banana adds roughly 100 calories and carbohydrates. Two tablespoons of peanut butter contribute around 190 calories. A half cup of oats adds another 150 calories.
By building a smoothie this way, you can turn a 160-calorie shake into a 600 to 800 calorie meal. The added fats and carbohydrates slow digestion, provide sustained energy, and give your body the caloric surplus it actually needs to put on weight. The 30 grams of protein in the shake then serves a useful purpose: supporting muscle growth alongside your increased calorie intake.
Better Options for Weight Gain
If your primary goal is gaining weight, you’re better off choosing products built for that purpose. Mass gainers deliver far more calories per serving and include the carbohydrate-heavy profile that drives weight gain. You can also skip supplements entirely and focus on calorie-dense whole foods: nuts, avocados, whole milk, cheese, dried fruit, olive oil, rice, and pasta.
The math is straightforward. Adding 500 to 1,000 extra calories per day promotes roughly one to two pounds of weight gain per week. That’s your target. Whether you reach it through shakes, food, or a combination of both matters less than consistently hitting that surplus day after day. Premier Protein’s 160 calories barely registers against that goal on its own, which is why it’s a poor standalone choice for anyone trying to put on weight.
When Premier Protein Does Make Sense
Premier Protein works well for a different set of goals. If you want to increase your protein intake without adding many calories, build lean muscle while staying at a stable weight, or replace a high-calorie snack with something that keeps you full longer, it’s a solid option. The 30 grams of protein per 160 calories is an excellent ratio for those purposes. It’s just not the ratio you want when the scale needs to move up.