Best milk in Nigeria for weight gain

Gaining weight in a healthy, sustainable way requires dedication to a muscle-building fitness routine along with a strategic nutrition plan. Milk can be an excellent addition to a high-calorie diet thanks to its natural proteins, vitamins, minerals and sugars like lactose.

This article dives into the top milks available in Nigeria for supporting fitness goals and packing on pounds in a nutritious manner. We will cover the nutritional benefits, leading brands, pricing, availability and more on the following top milks for weight gain:

• Full Cream Milk
• Powdered Milk
• Evaporated Milk
• Flavored Milk
• Nut-Based Milks (Soy, Almond, Coconut)

By the end of this guide, you will understand the pros and cons of each variety and be able to choose the best options to incorporate into your diet based on your nutritional needs, taste preferences and budget. Let’s get started!

Full Cream Milk for Weight Gain

Full cream milk, sometimes labeled as whole milk or full-fat milk, contains between 3-4% milk fat, making it the highest in fat and calories compared to reduced-fat, low-fat and skim milk varieties.

Description

As the name suggests, full cream milk contains the full natural fat content of milk from cows, goats or other mammals, giving it a rich, creamy texture and white color. During processing, none of the natural milk fats are removed. This gives it a higher calorie and fat content per serving compared to other conventional milks.

Nutritional Profile

One cup (237ml) of full cream cow’s milk contains on average:

• Calories: 148
• Fat: 8g
• Protein: 8g
• Calcium: 276mg (28% DV)
• Vitamin D: 127 IU (24% DV)
• Vitamin A: 395 IU (10% DV)
• Vitamin B12: 1.2mcg (20% DV)

Leading Brands

Some of the top brands for full cream cow’s milk in Nigeria include:

• Miksi: This brand offers full cream milk from grain-fed cows. It has a smooth, rich taste and creamy texture.
• Fulani: Fulani provides full fat milk with an average 4% fat content. It comes from grass-fed cows raised by the Fulani pastoralists.
• Bellevita: Bellevita full cream milk is another trusted dairy brand in Nigeria. Their whole milk provides essential proteins and fats.
• Numil: This brand provides quality full fat cow’s milk fortified with vitamins and minerals.

Availability and Cost

Full cream milk is widely available at major supermarkets, local markets and neighborhood shops across Nigeria. The average cost for full cream milk ranges from:

• ₦200-500 per liter for plastic sachet packages
• ₦1000-1500 for a 4-5 liter reusable gallon container

The sachets are convenient for grabbing on-the-go, while the gallons offer better value for money. You can often find promotional deals on full fat milk at supermarkets.

Benefits for Weight Gain

Here are some of the top reasons why full cream milk can support healthy weight gain:

• High Calorie Content: The high fat content of whole milk significantly increases the calorie density and energy intake from each serving compared to lower fat varieties like 2% or skim milk. The extra calories can help create the needed caloric surplus for weight gain.
• Muscle-Building Protein: With 8g of protein per cup, the high-quality proteins in whole milk help maintain and build new muscle when combined with strength training. Supporting muscle growth is key for healthy weight gain.
• Nutrient Profile: Along with protein, whole milk provides calcium for bones, vitamin D for immune health, vitamin A for cell growth and vitamin B12 for energy production. The range of micronutrients aids metabolism and development.
• Appetite Stimulant: The rich, indulgent taste and creamy mouthfeel of full fat milk can help stimulate the appetite. The high fat content also leaves you feeling satiated after drinking it, which may decrease cravings.

Overall, incorporating full cream milk into smoothies, hot cereals, coffee drinks and other recipes can be an effective strategy to increase caloric intake from nutrient-dense foods critical for healthy weight gain.

Powdered Milk for Weight Gain

Powdered milk is a shelf-stable dried dairy product made by removing about 95% of the water content from fresh milk through a process called spray drying. It offers a convenient way to get the calorie and protein benefits of fresh milk in a portable product with a long shelf life.

Description

Powdered milk, sometimes labeled as dry milk, is simply fresh milk with almost all of the water content removed. To make powdered milk, fresh milk is sprayed into hot air which quickly evaporates the moisture, leaving behind only milk powder. All of the proteins, sugars, vitamins and minerals remain but in a concentrated, dry form.

Leading Brands

Some of the top powdered milk brands available in Nigeria include:

• Cowbell: This popular brand provides full cream and skimmed milk powder options. Their powder dissolves easily in water or milk for a quick protein boost.
• Dano: Dano milk powder comes in full cream, low fat and non-fat varieties. Their individual sachets make powdered milk portable.
• Loya: Loya offers affordable 400g tins of whole milk powder that can last for months without refrigeration.
• Miksi: Along with liquid milk, Miksi also provides full fat milk powder in different tin sizes.

Nutritional Profile

When prepared, powdered whole milk contains:

• Calories: 120 per 30g serving dissolved in water
• Protein: 8-9g per 30g serving
• Fat: 7-8g per 30g serving
• Calcium: 30% DV
• Vitamins A, B12, D

Benefits for Weight Gain

Here are some benefits of powdered milk for healthy weight gain:

• Shelf Stable: Powdered milk can be stored for months without refrigeration. You can keep tins at home, the office, or take single serve sachets on-the-go.
• Add to Foods & Drinks: It’s easy to sneak in extra protein and calories by adding powdered milk to smoothies, shakes, hot cereals, coffee drinks and even soups.
• Nutrient Density: Reconstituted powdered milk provides the same essential proteins, vitamins and minerals as fresh dairy milk in a convenient form.
• Higher Calorie Density: With only water removed, powdered whole milk has a higher concentration of calorie-containing fats, carbs and proteins per gram compared to fresh milk.
• Affordability: Powdered milk is typically cheaper than fresh milk in Nigeria. The longer shelf life also prevents wasting milk.

Availability and Cost

Dried milk powder is widely available at supermarkets, convenience shops and online vendors. Expect to pay:

• ₦200-600 per 400g tin of powdered milk
• ₦50-150 for single-serve sachets containing 20-30g

Buying in bulk offers the best value for this pantry staple. Compare brands and shop sales to get the best deals.

Evaporated Milk for Weight Gain

Evaporated milk is a canned milk product in which about 60% of the water content has been removed through evaporation. This gives it a thick, creamy texture perfect for adding extra calories and nutrients to drinks, recipes and more to support weight gain goals.

Description

To make evaporated milk, fresh milk is simmered gently until enough water evaporates to reduce the volume by 60%. This gives it a thicker, more concentrated texture while preserving the proteins, vitamins and minerals of fresh milk.

Leading Brands

Popular brands of evaporated milk in Nigeria include:

• Three Crowns: Three Crowns provides quality evaporated milk in 197g cans, ideal for coffee, recipes and drinking.
• Miksi: Along with fresh and powdered milk, Miksi also offers evaporated milk in a 200g tin.
• Peak: Peak is another leading brand name for evaporated milk sold in tin cans.
• Loya: Loya evaporated milk comes in 180g tins and provides thick, creamy milk useful for weight gain diets.

Nutritional Profile

A half cup (122ml) serving of evaporated milk contains:

• Calories: 130
• Protein: 7g
• Fat: 7g
• Calcium: 30% DV
• Vitamin D: 25% DV

Benefits for Weight Gain

Here are some benefits of using evaporated milk to support a high-calorie diet:

• Energy Dense: With about 60% of the water removed, each serving provides more calories, protein and fat per gram compared to regular milk.
• Creamy Texture: The thick, creamy consistency makes it easy to add to drinks, smoothies, shakes, coffee, oatmeal, sauces and recipes.
• Shelf Stable: Canned evaporated milk can be stored without refrigeration for over a year, making it handy to keep on hand.
• Nutrient Retention: Heat processing removes water while preserving the proteins, vitamins and minerals found in fresh dairy milk.
• Affordable: Evaporated milk tends to cost slightly less than fresh milk per serving.

Availability and Cost

Evaporated milk in canned form can be found at most supermarkets, local markets and many convenience shops across Nigeria. Expect to pay:

• ₦300-600 per 180-200g tin
• ₦1000-1500 for a pack of 6 tins

Buying in multi-packs often provides the best value when purchasing evaporated milk.

Flavored Milk for Weight Gain

Flavored milk refers to conventional milk with added flavors and sweeteners like chocolate, strawberry or malt. The additional calories and sweet taste of flavored milk can help increase caloric intake.

Description

Flavored milk starts with fresh white milk, usually full cream or low-fat. Sugar or artificial sweeteners are then added for sweetness along with natural or artificial flavorings to give it a chocolate, strawberry, malt or other flavor profile.

Leading Brands

Some top flavored milk brands in Nigeria include:

• Loya: Loya provides delicious chocolate and strawberry flavored milk in 200ml Tetra Pak cartons.
• Miksi: Miksi’s flavored milk comes in chocolate, strawberry and vanilla varieties made with full cream milk.
• Hollandia: Hollandia offers rich-tasting chocolate and strawberry flavored UHT milk in convenient packs.
• Nutricima: Nutricima provides long-life chocolate, strawberry and banana flavored milk in cartons and cans.

Nutritional Profile

A 200ml pack of chocolate milk contains:

• Calories: 208
• Carbs: 36g
• Protein: 8g
• Fat: 4g
• Calcium: 32% DV

Benefits for Weight Gain

Here are some benefits of flavored milk for weight gain:

• Higher Calorie: The added sugars increase the calorie density substantially, with 200ml providing over 200 calories.
• Sweet Taste: The sweet flavors can help stimulate appetite and make it easier to consume more calories.
• Nutrient Retention: Flavored milk still provides protein, calcium and vitamins found in regular milk.
• Convenience: Individual packs are portable and ready-to-drink.

Availability and Cost

Flavored milk can be found sold chilled or shelf-stable at most grocery stores, supermarkets and convenience shops across Nigeria. Expect to pay:

• ₦100-300 per 200ml individual flavored milk pack
• ₦500-1,500 per 1 liter carton or bottle

Go for larger cartons or multi-packs to get the best value. Flavored milk is often reasonably priced.

Nut Milks for Weight Gain

Nut milks, also called plant-based milks, are made by blending nuts or seeds like almonds, coconuts or soybeans with water to create dairy-free milk alternatives. They tend to be higher in fat and calories than dairy milk.

Description

Nut milks provide a useful option for those with dairy allergies/intolerances or who follow a vegan diet. To make nut milks, nuts or seeds are soaked, blended with water and then strained to create a creamy, plant-based beverage. They can be found in a variety of flavors.

Leading Brands

Top nut milk brands found in Nigeria include:

• SoyaLife: SoyaLife produces nutritious soy milk in flavors like chocolate and strawberry.
• Silk: Silk makes soy and almond milk varieties including vanilla and chocolate flavors.
• Chi: Chi offers lactose-free soy milk along with almond and coconut milk options.
• Eden: Eden specializes in soy milk but also makes delicious almond and coconut milk.

Nutritional Profile

One cup of plain soy milk contains:

• Calories: 100
• Fat: 4g
• Protein: 7g
• Carbs: 4g
• Calcium: 300mg

Benefits for Weight Gain

Here are some benefits of nut milks for weight gain:

• Higher Calories: Most nut milks contain more fat and calories per serving compared to skim or low-fat dairy milk. This supports increased calorie intake.
• Protein Source: Soy milk in particular provides plant-based protein important for muscle building.
• Shelf Stable: Many nut milks are sold in aseptic cartons that allow for storage without refrigeration.
• Dietary Friendly: Nut milks are lactose-free and suitable for vegan and dairy-free diets.
• Fortified with Nutrients: Many brands fortify their nut milks with calcium, vitamin D and vitamin B12 to match the nutrient profile of dairy milk.

Availability and Cost

Nut milks can be found in the dairy or health food sections of major supermarkets and grocery stores. Expect to pay:

• ₦400-800 per 1 liter aseptic carton
• ₦1,500-2,500 per 3-pack of 1 liter cartons

Shop sales and bulk packs to get the best value. Prices vary by brand.