Personally, I stay low on the added sugars even when I'm on a gaining routine. I like to blend the following together: about a cup of whole milk, a scoop of protein powder, 1/4 cup skim milk powder, a couple eggs, a couple tablespoons of peanut butter, a chopped-up frozen banana or similar amount of another type of frozen fruit, half a cup of no-sugar-added ice cream, a squirt of sugar-free chocolate syrup (or other flavor), a couple tablespoons of quick-cook oats, spices such as cinnamon and nutmeg, and also fortify the whole thing with some old-school stuff like wheat germ, brewer's yeast, bee pollen, lecithin granules.
