When it comes to building and maintaining muscle mass, a well-balanced diet that includes adequate protein intake is crucial. However, sometimes it can be challenging to get all the necessary nutrients through food alone, which is where a creamy bulking shake recipe comes in. In this article, we will explore 18 delicious and nutritious recipes that combine the perfect blend of protein, carbohydrates, and healthy fats to support muscle growth.
From classic combinations like chocolate peanut butter to more unique flavors like chai spice, these recipes are designed to provide a boost of energy and support muscle recovery after a workout. Whether you’re looking for a quick post-workout snack or a meal replacement option, we’ve got you covered with our collection of creamy bulking shake recipes.
Chocolate Peanut Butter Protein Shake
Get ready to treat yourself right with this indulgent yet nutritious shake that combines the richness of chocolate and peanut butter with the power of protein. This recipe is perfect for post-workout recovery or a quick pick-me-up any time of day.
Ingredients:
– 1 scoop vanilla whey protein powder
– 1/2 cup frozen banana
– 1 tablespoon creamy natural peanut butter
– 1 tablespoon unsweetened cocoa powder
– 1/2 cup unsweetened almond milk
– Ice cubes (as needed)
Instructions:
1. Combine the protein powder, frozen banana, peanut butter, and cocoa powder in a blender.
2. Add the almond milk and blend on high until smooth and creamy.
3. Add ice cubes if you prefer a thicker consistency.
4. Blend again until the ice is fully incorporated.
5. Pour into a glass and serve immediately.
Cooking Time: 1-2 minutes (depending on blender speed)
Enjoy your delicious and protein-packed Chocolate Peanut Butter Protein Shake!
Banana Oatmeal Mass Gainer Shake
This recipe combines the natural sweetness of banana with the creamy texture of oatmeal to create a nutritious and filling mass gainer shake. Perfect for post-workout recovery or as a healthy snack.
Ingredients:
– 1 ripe banana
– 2 tablespoons rolled oats
– 1 scoop vanilla protein powder (30g)
– 1 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (optional)
Instructions:
1. In a blender, combine the banana, oats, and protein powder.
2. Add the almond milk and honey. Blend until smooth and creamy.
3. Add ice cubes if you prefer a thicker consistency.
4. Blend again until the ice is crushed and the shake is well combined.
Cooking Time:
– Preparation time: 5 minutes
– Blending time: 30 seconds to 1 minute
Vanilla Almond Butter High-Calorie Shake
This rich and creamy shake is perfect for those looking to replenish their energy stores after a workout or as a post-meal treat. With the combination of vanilla, almond butter, and honey, this indulgent drink is sure to satisfy your sweet tooth.
Ingredients:
– 1 scoop vanilla protein powder
– 2 tablespoons almond butter
– 1 tablespoon honey
– 1 cup unsweetened almond milk
– 1/2 cup whole milk
– 1/4 teaspoon salt
– Ice cubes (as needed)
Instructions:
1. In a blender, combine the vanilla protein powder, almond butter, and honey.
2. Add in the unsweetened almond milk, whole milk, and salt.
3. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
4. Taste and adjust sweetness or consistency as desired.
5. Pour into a glass and serve immediately.
Cooking Time: 0 minutes (blender time)
Strawberry Banana Muscle Builder Shake
Recharge with a refreshing blend of strawberries, bananas, and protein-rich ingredients to fuel your active lifestyle.
Ingredients:
– 1 ripe banana
– 1 cup frozen strawberries
– 1/2 scoop whey protein powder
– 1 tablespoon almond butter
– 1/2 cup unsweetened almond milk
– 1/4 cup plain Greek yogurt
– Ice cubes (as needed)
Instructions:
1. Combine the banana, strawberries, and whey protein powder in a blender.
2. Add the almond butter and blend until smooth.
3. Pour in the almond milk and Greek yogurt. Blend until well combined.
4. Add ice cubes if desired for a thicker consistency.
5. Blend again to crush the ice.
6. Pour into a glass and serve immediately.
Cooking Time: 2-3 minutes
Enjoy your Strawberry Banana Muscle Builder Shake as a post-workout snack or a healthy pick-me-up anytime!
Chocolate Coconut Mass Gainer Shake
This indulgent treat combines the richness of chocolate with the creaminess of coconut, making it the perfect post-workout snack or quick breakfast on-the-go. With its blend of protein-rich peanut butter and mass gainer powder, this shake is designed to support muscle growth and recovery.
Ingredients:
– 1 scoop mass gainer powder
– 1/2 cup unsweetened almond milk
– 1/4 cup plain Greek yogurt
– 2 tablespoons creamy peanut butter
– 1 tablespoon unsweetened shredded coconut
– 1 teaspoon vanilla extract
– 1/4 cup melted dark chocolate chips (at least 70% cocoa)
– Ice cubes (as needed)
Instructions:
1. In a blender, combine the mass gainer powder, almond milk, Greek yogurt, peanut butter, and unsweetened shredded coconut.
2. Blend on high speed until smooth and creamy.
3. Add the vanilla extract and melted dark chocolate chips. Blend until well combined.
4. Taste and adjust sweetness or flavor as needed.
5. Pour into a glass and serve immediately.
Cooking Time: None (blending only)
Blueberry Cashew Protein Shake
This protein-packed smoothie combines the sweetness of blueberries with the creaminess of cashews, perfect for a quick and satisfying breakfast or post-workout snack.
Ingredients:
– 1 scoop vanilla protein powder
– 1/2 cup frozen blueberries
– 1/4 cup cashews
– 1 tablespoon chia seeds
– 1/2 banana, sliced
– 1/2 cup unsweetened almond milk
– Ice cubes (as needed)
Instructions:
1. In a blender, combine protein powder, blueberries, cashews, and chia seeds.
2. Add sliced banana and unsweetened almond milk.
3. Blend on high speed until smooth and creamy, stopping to scrape down the sides as needed.
4. Add ice cubes if desired for an extra-thick consistency.
5. Blend again until ice is fully incorporated.
Cooking Time: 2-3 minutes
Mocha Espresso Bulking Shake
A rich and energizing blend of coffee, chocolate, and protein to fuel your workout and support muscle growth.
Ingredients:
– 1 scoop whey protein powder
– 2 tablespoons unsweetened cocoa powder
– 1/4 cup strong brewed espresso or mocha-flavored instant coffee
– 1/2 cup unsalted almond milk
– 1 tablespoon honey or sugar-free sweetener
– Ice cubes (as needed)
Instructions:
1. In a blender, combine protein powder, cocoa powder, and brewed espresso.
2. Add almond milk, honey or sugar-free sweetener, and blend until smooth.
3. Taste and adjust sweetness or flavor as desired.
4. Pour into a glass filled with ice cubes, if desired.
Cooking Time: None
Enjoy your Mocha Espresso Bulking Shake after your workout for a delicious and nutritious boost!
Peanut Butter and Jelly Mass Gainer Shake
This creamy shake is packed with protein-rich peanut butter, nutritious jelly, and a blend of mass-gaining ingredients to help your muscles recover after a tough workout. Enjoy as a post-workout snack or meal replacement.
Ingredients:
– 1 scoop vanilla protein powder
– 2 tbsp creamy peanut butter
– 1/4 cup grape jelly
– 1/2 cup unsweetened almond milk
– 1/2 banana, sliced
– 1 tsp honey
– Ice cubes (as needed)
Instructions:
1. Combine protein powder, peanut butter, and grape jelly in a blender.
2. Add almond milk, sliced banana, and honey. Blend until smooth and creamy.
3. Add ice cubes if you prefer a thicker consistency. Blend again until frosty.
4. Pour into a glass and serve immediately.
Cooking Time: None required!
Avocado Spinach Protein Power Shake
A nutrient-packed smoothie that combines creamy avocado with protein-rich spinach, perfect for a post-workout boost or a quick breakfast on-the-go.
Ingredients:
– 1 ripe avocado
– 2 cups fresh baby spinach leaves
– 1 scoop vanilla protein powder
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (as needed)
Instructions:
1. Add all ingredients to a blender and blend until smooth.
2. Taste and adjust sweetness or thickness as desired.
3. Pour into a glass and serve immediately.
Cooking Time: None! Just blend and enjoy!
This shake is packed with healthy fats from the avocado, protein from the spinach and protein powder, and natural sweetness from the honey. The unsweetened almond milk adds creaminess without adding refined sugars. Perfect for a quick and nutritious boost anytime of the day!
Cookies and Cream Bulking Shake
Get ready to refuel with this decadent Cookies and Cream Bulking Shake! Packed with protein, complex carbs, and creamy goodness, this shake is the perfect post-workout treat or snack.
Ingredients:
– 1 scoop of your favorite whey protein powder
– 1/2 cup frozen vanilla yogurt
– 1/4 cup heavy cream
– 1 tablespoon unsweetened almond butter
– 1 teaspoon instant coffee powder (optional)
– 1-2 cookies and cream flavored protein pudding mix (depending on desired thickness)
– Ice cubes as needed
Instructions:
1. Combine protein powder, yogurt, heavy cream, almond butter, and coffee powder (if using) in a blender.
2. Add protein pudding mix and blend until smooth and creamy.
3. Taste and adjust sweetness or thickness as needed by adding more pudding mix or ice.
4. Blend for an additional 10-15 seconds to ensure everything is well combined.
5. Pour into a glass and serve immediately.
Cooking Time: None! This shake takes only a few minutes to blend and enjoy.
Enjoy your delicious and bulking-friendly Cookies and Cream Bulking Shake!
Pineapple Mango Tropical Mass Shake
Escape to a tropical paradise with this refreshing drink, combining the sweetness of pineapple and mango with the creaminess of coconut milk. Perfect for hot summer days or as a post-workout treat.
Ingredients:
– 1 cup frozen pineapple chunks
– 1/2 cup frozen mango chunks
– 1/4 cup coconut milk
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– Ice cubes (as needed)
– Fresh mint leaves or whipped cream for garnish (optional)
Instructions:
1. In a blender, combine pineapple, mango, coconut milk, honey, and vanilla extract.
2. Blend on high speed until smooth and creamy.
3. Add ice cubes if desired to thicken the shake.
4. Blend again until well combined.
5. Pour into glasses and garnish with fresh mint leaves or whipped cream, if desired.
Cooking Time: None! Simply blend and serve.
Chai Spice High-Calorie Protein Shake
Warm up with a comforting blend of spices and protein-rich ingredients. This Chai Spice High-Calorie Protein Shake is perfect for post-workout recovery or as a cozy pick-me-up any time of the day.
Ingredients:
– 1 scoop vanilla whey protein powder
– 1/2 cup plain Greek yogurt
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– 1/4 teaspoon ground cinnamon
– 1/8 teaspoon ground ginger
– 1/8 teaspoon ground cardamom
– 1/4 teaspoon black tea powder (or brewed chai tea)
– Ice cubes
Instructions:
1. Combine protein powder, Greek yogurt, almond milk, and honey in a blender.
2. Add cinnamon, ginger, cardamom, and black tea powder.
3. Blend until smooth and creamy.
4. Add ice cubes and blend until fully incorporated.
5. Pour into a glass and serve immediately.
Cooking Time: None
Almond Joy Inspired Bulking Shake
Get ready to fuel your muscles with a delicious and nutritious bulking shake inspired by the classic Almond Joy bar!
Ingredients:
– 1 scoop of whey protein powder (30g)
– 1/2 cup frozen pineapple
– 1/4 cup unsweetened almond milk
– 1 tablespoon creamy peanut butter
– 1/4 teaspoon coconut flakes
– Ice cubes (as needed)
Instructions:
1. Combine the whey protein powder, frozen pineapple, and unsweetened almond milk in a blender.
2. Add the peanut butter and blend until smooth.
3. Sprinkle the coconut flakes on top and blend for an additional 10 seconds to distribute evenly.
4. Add ice cubes if you prefer a thicker consistency.
5. Blend again until the ice is crushed and the shake is creamy.
Cooking Time: None, as this is a blender-based recipe!
Enjoy your Almond Joy Inspired Bulking Shake and watch your muscles grow!
Cherry Vanilla Muscle Builder Shake
This refreshing shake combines the sweetness of cherry and vanilla with the muscle-building power of whey protein to help fuel your fitness journey.
Ingredients:
– 1 scoop of chocolate whey protein powder
– 1/2 cup frozen cherries
– 1/2 cup unsweetened almond milk
– 1 tablespoon vanilla extract
– 1 ice cube
Instructions:
1. In a blender, combine the whey protein powder, frozen cherries, almond milk, and vanilla extract.
2. Blend on high speed for 20-30 seconds or until smooth and creamy.
3. Add the ice cube and blend until crushed and well combined.
Cooking Time: None! This shake is ready in just a few minutes.
Enjoy your delicious and nutritious Cherry Vanilla Muscle Builder Shake!
Caramel Macchiato Protein Shake
Elevate your post-workout routine with this delicious and protein-packed Caramel Macchiato Protein Shake. With the perfect blend of rich caramel, creamy coffee, and velvety texture, you’ll be hooked from the first sip!
Ingredients:
– 1 scoop vanilla protein powder
– 1/2 cup unsweetened almond milk
– 1/4 cup strong brewed coffee
– 1 tablespoon caramel syrup
– 1 teaspoon instant espresso powder
– Ice cubes (as needed)
– Whipped cream and caramel sauce (optional)
Instructions:
1. Combine protein powder, almond milk, brewed coffee, caramel syrup, and espresso powder in a blender.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add ice cubes if you prefer a thicker consistency.
4. Blend again until the ice is crushed and the shake is the desired thickness.
5. Pour into a glass and top with whipped cream and caramel sauce, if desired.
Cooking Time: None! Just blend and enjoy!
Pumpkin Spice Mass Gainer Shake
Get ready to fuel your gains with this delicious and nutritious Pumpkin Spice Mass Gainer Shake! This recipe combines the classic flavors of pumpkin spice with a boost of protein, complex carbohydrates, and healthy fats to support muscle growth and recovery.
Ingredients:
– 1 scoop vanilla whey protein powder
– 1/2 cup frozen pumpkin puree
– 1/4 cup unsweetened almond milk
– 1 tablespoon honey
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 teaspoon salt
– 1/2 cup rolled oats
– 1/4 cup chopped walnuts
– Ice cubes (as needed)
Instructions:
1. Combine the vanilla whey protein powder, frozen pumpkin puree, unsweetened almond milk, honey, cinnamon, nutmeg, and salt in a blender.
2. Add the rolled oats and chopped walnuts to the blender.
3. Blend the mixture on high speed until smooth and creamy, adding ice cubes as needed to achieve desired thickness.
4. Pour into a glass and serve immediately.
Cooking Time: None required!
Mixed Berry Oatmeal Bulking Shake
Kick-start your day with this delicious and nutritious shake that combines the benefits of oatmeal with the sweetness of mixed berries. This recipe is perfect for those looking to add some extra calories and protein to their diet.
Ingredients:
– 1/2 cup rolled oats
– 1 scoop whey protein powder (30g)
– 1 cup mixed frozen berries (blueberries, strawberries, raspberries)
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– Ice cubes (as needed)
Instructions:
1. In a blender, combine oats, protein powder, frozen berries, almond milk, honey, and vanilla extract.
2. Blend the mixture on high speed for about 20-30 seconds, or until smooth and creamy.
3. Add ice cubes if you prefer a thicker consistency.
4. Blend again for another 10-15 seconds to crush the ice.
5. Pour into a glass and serve immediately.
Cooking Time: None! Just blend and enjoy.
Chocolate Hazelnut High-Calorie Shake
Indulge your sweet tooth with this indulgent treat that combines the richness of chocolate, the nutty flavor of hazelnuts, and a boost of calories to satisfy any craving.
Ingredients:
– 2 cups vanilla ice cream
– 1/2 cup whole milk
– 1/4 cup unsweetened cocoa powder
– 2 tablespoons hazelnut spread (e.g. Nutella)
– 1 tablespoon honey
– 1/2 teaspoon salt
– Ice cubes (as needed)
Instructions:
1. In a blender, combine ice cream, milk, cocoa powder, hazelnut spread, and honey.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides as needed.
3. Add salt and blend until well combined.
4. Taste and adjust sweetness or flavor as desired.
5. Pour into a glass and serve immediately.
Cooking Time: None
Servings: 1
Summary
Get ready to fuel your muscle growth with these 18 creamy bulking shake recipes! From classic chocolate peanut butter to unique avocado spinach and chai spice, there’s something for every taste. These high-calorie shakes are packed with protein, oats, and other nutrients to support muscle gain and recovery. Try the banana oatmeal mass gainer, vanilla almond butter high-calorie shake, or strawberry banana muscle builder – the perfect post-workout treat to help you build strong muscles.
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