Protein Shakes for Muscle Gain – 7 solid recipes

AndI’ve been making smoothies ever since I started my fitness routine. So is the day I’m going to share my smoothie knowledge with you all. Here you can find protein shakes for muscle gain recipes. We are going to make some for bulking, meaning some with high calories, and some lower calorie ones for when your cutting.

Materials needed

First of you need a proper blender to create your perfect smoothies. I am using this Ninja professional one at the moment.

An image of the Ninja proffesional 72 Oz countertop blender usefull for making protein shakes for muscle gain.

I also used to own a NutriBullet one, they are both very good. You can check them out here. To be honest there are many good blenders on the market, just don’t go for the cheapest of the cheapest, as they will break. A scale is also handy if you want to do make it more of an exact science, or you can eyeball it, like I often do. Its best to use frozen fruit otherwise it wont be that cold and your consistency isn’t that good.

Protein powders for protein shakes

No besides a proper blender and a scale, you obviously need the protein powder.

I have many flavours myself, but I understand that not everybody starts with many flavors So if you want to be a bit more economical and just get one flavor, I would go with the vanilla because that is the most versatile. This is a vanilla ice cream one from Gold standard. I love the taste in smoothies.

Images of Gold Standard vanilla ice cream whey powder for muscle building

You can pretty much get away with vanilla in any smoothie. Now you might be tempted to go for an unflavored whey out, but I would say avoid that because you need the sweetness of the powder, especially in some of the smoothies that you’re not putting many sweet ingredients into like the next one.


1. Protein shakes for muscle gain – Tropical

First one is a tropical smoothie. Go in with some banana and pineapple and mango. Next, we use i a scoop and a half of vanilla whey protein and some unsweetened coconut milk. Lid on tight blend that. Check the consistency and alter to your preference. This is the exact recipe:

-100g banana
-100g pineapple
-100g mango
-45g vanilla whey
-300ml coconut milk

2. Protein shakes for muscle gain – Merry Berry

Start with some pineapple and avocado. I’m going for a full avocado. But you can also just start with a half and and a bit of baby leaf spinach. Again, I’d go easy on the spinach. I’m also adding some fresh ginger. Next some vanilla protein again and I’m adding some of this complete greens supplement in just for extra nutrients. Next add a good bit of lime or lemon juice. And the finally some honey.
Here the measurements:

-150g pineapple
-1 small avocado (roughly 100g),
-a few spinach leaves (roughly 5-10g
-small chunk of ginger
45g vanilla whey
-teaspoon of complete greens
-juice of a lime
-15g honey
-ice & 300ml almond milk

You can also use vanilla whey powder if you prefer.

Protein shakes for muscle gain – Chocolate

So it’s chocolate smoothie. Start with frozen banana, peanut butter, and Nutella. Obviously there’s one might not be particularly diet friendly.
Chocolate protein powder going in next and ice. I’m using skimmed milk for a change.

-150g banana
-25g peanut butter
-20g nutella
-45g chocolate whey
-ice and 250ml skimmed milk

Protein Shakes for muscle gain – Low calorie cutting smoothie

Next up. We’re going low calorie slash cutting smoothie. And the key to a low-calorie smoothie is berries, lots of berries. I’m keeping it simple with just some raspberries and strawberries and the protein part as vegan white chocolate protein powder. Berries and white chocolate are a good combo.

I’m using almond milk because it tends to be the lowest in calories.

-120g raspberries
-120g strawberries
-45g white chocolate protein powder or vanilla whey
-300ml almond milk or any other low fat milk

Protein Shakes for muscle gain – Super bulking smoothy

Next up a super bulking high dense calorie smoothie! Add some protein powder and almond butter to the blender. Add bananas and dates, oat milk and oat. I make sure my banana’s and dates are frozen. That’s took my dates and a frozen as well to make frozen dates. Next I toss in my almond butter and use around 30 grams of protein powder. I am using oat milk but you can even go higher with the calories by adding a fattier milk.

-125g banana
-100g dates
-25g almond butter
-30g oats
-45g banana whey
-300ml oat milk.

Now this one is super high in calories so you definitely want to fit this into the right place of your training schedule.

Protein shakes for muscle gain – No powder still protein

Now, what if you want to make a protein smoothie without protein powder? In that case you go for this no powder – high protein smoothie. Use some fat-free Greek yogurt, some peanut butter, frozen banana and strawberries. Add some honey for a bit of sweetness. If you need a bit sweeter fruits you might not need it though.

-150g banana
-150g strawberries
-170g fat free greek yogurt
-300ml skimmed milk
– 20g honey (optional)

It is nice to alternate your smoothies with a powder free one, but I wouldn’t do it to often because it just costs much more then adding the protein from the powder. It is much more cost efficient.

Hope you enjoy these!

How many calories to gain muscle?

Lets discuss a common problem when starting out with fitness: How many calories to gain muscle? We will go through this process step by step so you know exactly what you need to gain muscles, lose weight or retain. For your body type.

How many calories to gain muscle – everybody is different

I wish there was some way I could just tell you a generic number. But to be honest, it is different for every single person, because we all have different energy needs just through our day-to-day life. Whether you work a really physical job like construction, or you’re a student and work at a desk most of the day, you see you’re going to burn a lot more calories during the construction than you are just sitting at your desk all day. On top of this we all have different body types.


Step 1- Know your current goal

So the first step that you really need to do is you need to know your current goal And this could be a number of things. Do you want to gain weight, lose weight, or maintain your current weight? So to gain weight, you need to eat a surplus of calories . In other words you need to eat more calories then you burn in a day. Which is the exact opposite of losing weight. And then if you want to maintain weight, it is equal. So you’re going to eat the exact amount that you are burning through your day to day activity. Once you figure this out, lets move on to step 2.

Step 2 – Figure out your BMR

next you calculate your BMR a:basal metabolic rate. And this is the amount of energy that you need just to survive. Let’s say you were not doing anything, just laying in a bed. This is how many calories you would need for your body just to keep going, because believe it or not, you do need calories, for your heart, breathing, digesting etc. All of that takes energy. So going on a no calorie diet is really dangerous and you shouldn’t do it. So to figure out your BMR, you need to know four things and I’ve made up an example person here, pretty similar to what I am in real life.

You also need your gender and age. You need to know how tall you are in feet and inches (use Google in case you need to change your metrics). Once you have all this use a BMR calculator and plug it all in.

Step 3 – Find your activity factor

Now that we have our BMR we know how many calories we burn at total rest, next we have to take into account our activity factor. And this is a part where it’s really different for everyone based on your job and how often you work out. You can find activity rates here in this link. But to clarify they go from very minimum activity to a very very active lifestyle and you have a factor from 1.2 til 1.9.

A factor of 1.2 is sedentary, and this is basically nothing. You sit on your computer all day. You don’t have a job that is really physically demanding and you don’t really work out at all. So if that’s you, you remember that you’re sedentary.

While 1.9 is super active and you do lots of physical work and activities by day.

Hopefully you can look at these categories right here and determine which one suits you the best. So both the BMR and the activity rate vary from person to person.

SO BMR is the base rate and the activity rate goed on top of it.
So if we for example have 2050 calories, we’re going to do is multiply that by our activity factor. Lets say this person is very active, we are going to multiply it by this number right here. So active is 1.7, and we get roughly 3,500 calories. And this is if he wants to maintain his current weight, because remember what we did was we took his basal rate and multiplied it by his activity factor. And this number is going to be a good indicator of what he should eat every single day, just to maintain his weight.

How many calories to gain muscle – what is you want to loose weight?

If you guys remember back to step one, I said that you should know your current goal gain, lose or maintain your current weight. This should be taken into consideration when you want to gain muscle.

If you want to loose weight you just have to do some basic addition or subtraction. Most of the math is out of the way besides this part right here. So let’s look at weight loss first.In that case you subtrack 500 to 600 calories from the calorie amount you calculated earlier.

How many calories to gain muscle

And then on the other end of the spectrum, we have a surplus. So our example would be eating more calories in a day than he burns putting them into a calorie surplus. And just for this, I would put around 300 calcories.

So now you have what you need to get in calories to gain, retain and loose weight.

These numbers are really just starting points. And this is a good place to start. If you have no idea what you’re doing and over time, if you’re tracking your macros and your calories, you can weigh yourself periodically or just kind of look in the mirror and say, how do I feel? How do I look?

Do I really think I’m gaining enough weight? Or maybe you’re gaining too much weight. In that case, you can cut back on the calories and just tweak it. It’s trial and error, like I’ve said, and it’s something that takes a long time to get down, but this is probably the most accurate way to figure it out. And it’s a great starting point.

Best supplements for weight loss and muscle gain

In this article I will take you trough the best supplements for weight loss and muscle gain. I will break down 4 supplements for you, which in my opinion are crucial for your body’s build up and recovery. These four I take on a daily basis. I will also break down why each supplement is important.

Best supplements for weight loss and muscle gain – are they necessary?

Now lets start of by saying that supplements are not necessary. They are only there to support a good training ethic and a very solid nutritional plan. So if you’re not getting a good amount of food in, there’s no amount of supplementation that you could take in order to counteract a poor diet and poor training routine.

However, if you want to loss weight and gain muscles you can make use of these supplements to speed up your process significantly. Lets get into the best supplements for weight loss and muscle gain!

Whey Protein for muscle gain

The first supplement that I am going to recommend to you guys is going to be whey protein. And as I mentioned before, by no means are any of these supplements magical and are going to make you blow up over night, but they do help in a very significant way. So the whey protein that I like to go with is ISoPeptzero. This is an isolate protein. You’ve probably heard a lot of protein names being thrown around.

There’s are different products on the markters in concentrate form, there are different blends of proteins and there’s casein. You can also opt for vegan protein if that is your thing.

Image of whey protein supplement by Optimum Nutrition.
Whey powder for building muscle

This is Optimum Nutrition Gold Standard whey protein, which you can get easily from Amazon.

Ultimately, it’s going to come down to how you feel about the certain protein. So I’ve noticed that when I take whey protein, my stomach doesn’t get bloated whatsoever. It digest very, very well. And there’s absolutely no complications with it on my end. If you struggle with digestive problems you might want to try a few different ones to find one that works for you.

Whichever protein powder you choose, they can all benefit your body, so dont get to hung up on the type of protein you go for. The most important part is to get started.

Protein powder is just a powdered form of protein. You could get a similar benefit from having a chicken breast or a steak or some eggs, some egg whites. It’s just in a more convenient and tasty form within this. You can incorporate it in your cereal. You can have a shake post workout. It’s going to digest a lot quicker. And ultimately it’s just a good thing to have on hand.

But try not the skip this supplement because you will need protein in order to build muscle mass. It is the building blocks of muscle. So if you are not getting enough protein within your daily diet, then whey protein is definitely something that you might want to consider.

Creatine for strength

The second supplement is creatine. Now, while it does sound a bit sketchy, there’s nothing wrong about it.

It’s the most consistently researched supplement on the market with very, very consistent results. Ultimately it is going to lead to a significant increase in strength. It is also very affordable.

Image of a creatine supplement made by Thorne Research.
Creatine supplement from Thorne Research

The one I use is Creatine from Thorne Research which is a certified brand. But there are many good brand out there.

I personally take 6 grams per day. It doesn’t have to be post-workout or pre-workout. It could be any time throughout the day, but I would recommend you trying to build it into a habit because that way you won’t forget about it.

Fat burner supplement AKA “Oxyshred

The third supplement is one of my personal favourites. This is going to be Oxyshred, AKA fat burner supplement. Now the name is a little bit misleading.

It is not going to magically burn fat off your body. It is just going to make that process a little bit easier. And if your goals are going to be fat loss based, this can definitely help in that process.

Image of the fat burning supplement called Oxyshred one of the best supplements for weight loss and muscle gain
Oxyshred supplement for weight loss

Again, this is not going to magically burn fat. It is just something that is going to make the negative effects of being in a caloric deficit, a little bit less harsh. I have one scoop in the morning, most mornings. And if I do cardio, I will have this. Honestly, it is a big lifesaver. If you get up pretty early or, this is phenomenal. You can get it from amazon here.

Pre-work out supplement –JNX Sports The Curse

My fourth and last recommended supplement is one for before your work out. This is just to help your blood flow increase and make sure you get all those benefits to get you going and ready to pump hard.

it’s going to increase blood flow to the muscle on top of providing you with the energy benefits that you get from certain fat-burners. The one I go with is from JNX Labs The Curse Pre Workout supplement.

Image of the pre work out supplement JNX sports, the best supplement for weight loss and muscle gain
Pre work out supplement from JNX labs The Curse

Now I don’t take these every day. I might take these two times a week, or maybe 3 times per week. It really depends. If I’m cutting down on calories and getting quite lean, then I will have more of this because I want that extra boost before I start my work out.

We want to get those pre-workouts in, and this supplement can help you do that. Now on the days that I don’t take this one, because it is a little bit harsh, I will combine my other supplements.

That just going to be a nice clean energy complex. I have no crush whatsoever with this one and I can take that in the morning and I’d feel pretty good the whole way through the day. Honestly, try this one and then the creatine before you work out and I guarantee you, you will have the best work of your life.

Best supplements for weight loss and muscle gain – Conclusion

That was a quick overview of my top four supplementations. Protein, creatine, a fat burner, and then pre-workouts.

If I was to recommend one and only one supplement, it’s going to be creating because it does provide actual 100% benefits in terms of strength increases that you can’t really get from anywhere else. You can get a bit of creatine through your diet but it never covers how much you can get with a supplement. Just 5 grams per day can get you going.

Hoped this overview of best supplements for weight loss and muscle gain is helpfull, also check out my other article about supplements here.