Protein Shake Recipes for Bulking

Here are some of the shakes I made for bulking purposes. I usually drink one in the morning, another 1-2 hours before dinner, and then another one at night after my workout. Usually I’ll just make the Honey Roasted PB & Banana Shake because it takes the least time to make.

Honey Roasted Peanut Butter & Banana Shake (~900 calories)

  • 2 Cups of whole fat plain yogurt
  • 1 banana
  • 4 Tbsp of honey roasted peanut butter
  • 2 Cups of whole fat plain yogurt
  • 2 Cups of milk

Green Smoothie (~1000 calories)

  • 1/2 Cup Dates
  • 2-3 Bananas or 2 Avocados
  • 1 Cup Kale
  • 1 hand full of Spinach
  • 1 hand full of blueberries
  • 1 Tbsp Olive Oil
  • 1 Cup Milk
  • 2 teaspoons of peanut butter or protein powder

Tropical Fruit Smoothie (~1400 calories)

  • 1 Banana
  • 1 half of a Papaya
  • 1 half of a Mango
  • 1 cup Coconut Milk
  • 1/4 cup Macadamia Nuts
  • 2 Tbsp of peanut butter or protein powder

Granola Shake (~1500 calories)

  • 2 Cups Whole Milk
  • 1.5 Cups of Granola
  • 2 Scoops Peanut Butter or Protein Powder
  • 1 Cup Greek Yogurt
  • 2 Tbsp Almond Butter
  • 1 Tbsp coconut oil
  • 1 Banana

Mega Shake (~2000 calories)

  • 2 Cups of Whole Milk
  • 2 Bananas
  • 2 Tbsp of Peanut butter
  • 1 Cup Ice Cream
  • 2 Tbsp Olive Oil
  • 1/2 Cup Granola
  • 4 Tbsp Peanut Butter

Honestly, I wouldn’t recommend drinking the Mega Shake everyday. If you’re target is 3000 calories per day, it’s highly unnecessary to consume 2000 of them in one sitting. Plus, you’ll hate eating food for the rest of your day.

For the Honey Roasted PB & Banana Shake, you can use any old cheap blender like this one here. However, for the other recipes, I would recommend getting a bigger & more powerful blender (especially for the granola and nuts). If you have extra money to spend, get a Vitamix blender. In my opinion, they are simply the best you can get in terms of functionality (you can even make hot soup in them). Here is the one I use:

Vitamix A2300

I think drinking one protein shake consisting of just the powder and some milk per day is highly inadequate for ectomorphs. There is simply not enough calories and protein. Buff your shake up with those fruits, vegetables, oats, yogurt, etc. If you’re feeling especially cheap, I don’t even think you NEED protein powder. Peanut butter is an acceptable substitution.

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