Are you on a mission to bulk up and build muscle? If so, getting the right balance of nutrients is as crucial as your workout routine.
That’s where our Ultimate High-Protein Bulking Shake comes into play.
Packed with 934 calories and balanced macros—55g of protein, 106g of carbs, and 37g of fats, this shake is designed not only to satisfy your taste buds but also to fuel your muscle growth and recovery effectively.
Let’s dive into what makes this shake a powerhouse of nutrition and how you can whip it up in no time!
Ingredients
First, gather your ingredients. This shake combines everyday items with a few power-packed extras to deliver both flavor and a nutritional punch:
250 ml whole milk: The base of our shake, providing a creamy texture and a dose of calcium.
100 g 5% Greek yogurt (brand: Fage): Adds creaminess and protein.
30 g rolled oats: A great source of carbs and fiber, oats will give you sustained energy.
1 medium banana: For natural sweetness and potassium.
100 g frozen blueberries: Packed with antioxidants and perfect for flavor.
30 g peanut butter: Adds a nutty flavor and healthy fats.
15 g honey: A touch of natural sweetness.
30 g vanilla protein powder: A protein boost to help muscle repair and growth.
1 tbsp chia seeds: These tiny seeds are a powerhouse of fiber, omega-3 fatty acids, and other nutrients.
Nutritional Breakdown of The Ultimate High-Protein Bulking Shake
Understanding what goes into your body is key to optimizing your health and fitness gains.
Here’s a detailed look at the nutritional content of our bulking shake, ensuring you know exactly how it supports your goals:
| Ingredient | Quantity | Calories | Protein (g) | Carbohydrates (g) | Fat (g) |
|---|---|---|---|---|---|
| Whole milk | 250 ml | 150 | 8 | 12 | 8 |
| Greek yogurt (5% Fage) | 100 g | 120 | 9 | 4 | 5 |
| Rolled oats | 30 g | 115 | 4 | 20 | 2 |
| Medium banana | 1 | 105 | 1.3 | 27 | 0.3 |
| Frozen blueberries | 100 g | 50 | 0.6 | 12 | 0.3 |
| Peanut butter | 30 g | 188 | 8 | 6 | 16 |
| Honey | 15 g | 45 | 0 | 12 | 0 |
| Vanilla protein powder | 30 g | 120 | 24 | 3 | 1 |
| Chia seeds | 1 tbsp | 41 | 1.7 | 3.7 | 2.7 |
| Total | – | 934 | 55.6 | 99.7 | 35.3 |
Each ingredient in this shake is chosen not only for its flavor but also for its contribution to your dietary goals, from muscle repair and growth to sustained energy release throughout the day.
Equipment
- Blender (Ninja Mega Kitchen System)
- Measuring cups and spoons (Digital Kitchen Scale)
- A glass or shake bottle for serving
How to Make The Ultimate High-Protein Bulking Shake
Step 1: Prepare Your Ingredients
Make sure all your ingredients are ready to go. Measure out each component to ensure the shake blends smoothly and tastes consistent every time you make it.
Step 2: Start with the Liquid Base
Pour the 250 ml of whole milk into the blender. Adding the liquid first prevents the other ingredients from sticking to the bottom, ensuring a smoother blend.
Step 3: Add the Greek Yogurt
Scoop 100 g of Greek yogurt into the blender. Greek yogurt is not only rich in protein but also adds a creamy texture to the shake that makes it more enjoyable.
Step 4: Incorporate Oats
Add 30 g of rolled oats. Oats are a fantastic way to add fiber, which can aid in digestion, and they blend well into the mix without overpowering other flavors.
Step 5: Throw in the Banana and Blueberries
Peel and add one medium banana along with 100 g of frozen blueberries. These fruits are not just for sweetness; they’re also packed with essential vitamins and nutrients.
Step 6: Add Peanut Butter and Honey
Spoon in 30 g of peanut butter and drizzle 15 g of honey over the mix. The peanut butter provides healthy fats, which are crucial for hormone production and overall health, while honey offers a touch of sweetness and energy.
Step 7: Protein Powder and Chia Seeds
Add 30 g of your favorite vanilla protein powder and a tablespoon of chia seeds. This step is crucial for your protein intake, especially post-workout, and the chia seeds boost the fiber content, which is great for your digestive health.
Step 8: Blend It Up
Once all ingredients are in the blender, close the lid tightly and blend on high for about 30-45 seconds or until the mixture is smooth. If the shake seems too thick, you can add a bit more milk or some water to reach your desired consistency.
Step 9: Taste and Adjust
Give your shake a quick taste. If you prefer it sweeter, you can add a little more honey or a dash of vanilla extract. If it’s too thick, add a bit more liquid.
Step 10: Serve
Pour the shake into a large glass or a shaker bottle. If you’re not going to drink it immediately, you can store it in the refrigerator for up to 24 hours. Shake well before drinking if you’ve stored it.
FAQs
1. Who should consider drinking this high-calorie shake?
This shake is ideal for anyone looking to gain weight, particularly muscle mass. It’s especially beneficial for athletes, bodybuilders, or individuals who have high metabolic rates and struggle to consume enough calories through regular meals alone.
2. Can this shake replace a meal?
Yes, due to its high caloric content and balanced macronutrients, this shake can serve as a meal replacement. It’s particularly useful for those with busy schedules who might need a quick, nutrient-dense meal option.
3. Is it suitable for people with dietary restrictions?
The shake contains dairy products and peanuts, which are common allergens. However, substitutions can be made to accommodate dietary restrictions. For example, almond milk or soy milk can replace whole milk, and almond butter or sunflower seed butter can replace peanut butter.
4. How often should I consume this shake?
The frequency depends on your individual caloric needs and dietary goals. If you’re using it to bulk up, consuming it daily as part of a balanced diet can be beneficial. However, it’s essential to monitor your overall calorie intake to ensure you’re not exceeding what you need for healthy weight gain.
5. Can I add other ingredients to the shake?
Absolutely! This recipe is versatile. You can add other fruits, such as strawberries or mango, for different flavors and additional nutrients. Adding spinach or kale can increase the vitamin and mineral content without significantly altering the taste.
6. How should I store the shake if I can’t drink it right away?
If you prepare the shake but aren’t ready to drink it immediately, store it in a sealed container in the refrigerator. It’s best consumed within 24 hours. Before drinking, give it a good shake or stir to mix any ingredients that may have settled.
7. Is this shake suitable for weight loss?
Given its high caloric content, this shake is not typically suitable for weight loss. It’s designed for gaining weight or bulking up. If you are looking to lose weight, consider shakes that are lower in calories and focus more on high protein and fiber content with fewer carbohydrates and fats.
8. What is the best time to consume this shake?
This shake is great as a post-workout meal because it helps replenish energy stores and supports muscle repair and growth with its high protein content. It can also be consumed as a breakfast shake to start your day with a nutrient-rich meal.
Conclusion
This high-calorie bulking shake is not just a treat for your taste buds but also a serious tool in your muscle-building arsenal.
It’s perfect for consuming either as a meal replacement or as a post-workout recovery shake.
With balanced macros and high-quality ingredients, it supports your fitness goals while satisfying your cravings for something sweet and satisfying.
Enjoy the boost to your daily routine!
