HIGH-CALORIE PROTEIN SHAKE: CHOCOLATE, BANANA, PEANUT BUTTER
If you’re new to our blog, you might not have seen our emphasis on consuming more calories than you burn daily, known as a “calorie surplus,” for building muscle.
The bottom line is that you will only pack on muscle if you eat more calories than you burn.
While this concept seems straightforward, making it happen can be challenging. Eating more calories than usual is only sometimes a walk in the park. Sometimes, getting in those extra calories needed for muscle growth feels like a struggle, especially when we aim to keep those calories healthy (which, for the most part, we should be doing).
That’s where muscle-building shakes come in handy for many people.
A protein shake packed with calories is a convenient way to increase your daily intake.
And the best part? They taste delicious – it’s a win-win situation.
Today’s muscle-building protein shake clocks in at 729 calories! Let’s dive into the recipe.
MUSCLE BUILDING PROTEIN SHAKE RECIPE
As the title suggests, today’s muscle-building protein shake features chocolate, banana, and peanut butter.
Simply toss all the ingredients into a blender and blend for 30 seconds – easy as pie!
1. CHOCOLATE PROTEIN POWDER
Protein Powerhouse: Chocolate protein powder
How much: 30 grams of protein powder (1 Scoop)
Our go-to protein powder choice is Serious Protein by The Bulk Protein Company.
Not only is it affordable, but it also tastes fantastic and provides a mix of whey and casein protein, offering fast and slow absorption.
2. BANANA
Quantity: 1 Medium-sized banana
A banana is packed with essential nutrients, antioxidants, and dietary fiber. Plus, it counts as 1 of your five recommended daily portions of fruits and vegetables!
3. MILK
Semi-skimmed milk
Quantity: 350ml of semi-skimmed milk
We’ve chosen semi-skimmed milk for this recipe. Whole milk tended to make the shake too thick, but if you’re looking to increase the calorie content, you can always swap in whole milk instead.
4. PEANUT BUTTER
Quantity: 40g of smooth peanut butter
Any brand of smooth peanut butter will work here; the brand only matters if you have a favorite.
5. OATS
Quantity: 30 grams of oats
Oats provide a fantastic source of slow-releasing carbohydrates. They come with various health perks, including reducing cholesterol levels, aiding digestion, and regulating blood pressure.
We recommend sticking to a 30g serving for this shake to avoid it becoming too thick.
SUMMARY
- 30 grams (1 scoop) of protein powder
- One medium-sized banana
- 350ml of milk
- 40 grams of smooth peanut butter
- 30 grams of oats
MUSCLE BUILDING PROTEIN SHAKE MACROS
- Here are the macronutrients for the protein shake:
- Macros for high-calorie protein shake
- Calories in high-calorie protein shake
As you can see, if your bulking diet targets 3000 calories, one shake alone fulfills 25% of that goal!
FINAL THOUGHTS
If you’re struggling to meet your daily calorie intake while aiming to build muscle, incorporating a muscle-building shake into your diet could be the solution you’ve been searching for.
