If you’re looking to pack on muscle, then you know getting in enough protein and calories can be hard if you are trying to eat all those calories. Shakes and smoothies can be a great way to get a whole lot of extra calories quickly, without having the sit-down meal. Putting on size means you need to eat more and more often – getting in 250 to 500 extra calories per day will do – and getting those calories can be as easy as trying one of these five nutrient-dense, protein packed shakes.
CHOCOLATE PEANUT BUTTER BANANA SHAKE
2 scoops Chocolate Protein Powder
½ Frozen Banana
½ cup Non-Fat Greek Yogurt
2 tbsp Crunchy Peanut Butter
1 tsp Cocoa Powder
8 oz Water
2 to 3 Ice Cubes
Nutrition Info: 460 calories, 64g protein, 29g carbs, 11g fat
OATS AND WHEY SHAKE
1/3 cup Oatmeal
½ cup Skim Milk
½ cup Blueberries
½ Frozen Banana
2 Scoops Vanilla Protein Powder
1 tbsp Unsweetened Shredded Coconut
½ tsp Cinnamon
2 to 3 Ice Cubes
Nutrition Info: 460 calories, 63g protein, 39g carbs, 8g fat
CREAMY SUPER BERRY SHAKE
½ cup Chopped Raw Beets
½ cup Frozen Black Cherries
½ cup Fresh Blackberries
1 tbsp Chia Seeds
½ cup Non-Fat Greek Yogurt
2 Scoops Vanilla Protein Powder
1 tsp Vanilla Extract
8 oz Water
2 to 3 Ice Cubes
Directions: Use frozen black cherries that have been de-pitted for easier use, combine all ingredients into a blend and blend until smooth.
Nutrition Info: 454 calories, 69g protein, 40g carbs, 5g fat
GREEN POWER SHAKE
½ Ripe Avocado
2 Scoops of Vanilla Protein Powder
1 Scoop Greens Powder
1 cup Fresh Spinach
½ cup Fresh Baby Kale
1 Chopped Kiwi Fruit
8 oz Water
2 to 3 Ice Cubes
Directions: Remove skin from Kiwi and Avocado. Remove Avocado seed. Chop Kiwi and Avocado. Combine all ingredients in a blender and blend until smooth and creamy.
Nutrition Info: 377 Calories, 55g protein, 21g carbs, 23g fat
MOCHA ALMOND ENERGIZING SHAKE
8 oz of Strong Coffee
2 Scoops of Chocolate Protein Powder
1 tbsp Cocoa Powder
1 tbsp Natural Almond Butter
½ cup Non-Fat Greek Yogurt
2 to 3 Ice Cubes
Directions: Brew coffee and let chill. Combine all ingredients in a blender and blend until smooth and creamy.
Nutrition Info: 462 calories, 63g protein, 19g carbs, 15g fat
