Shaker recipe for mass gain: 4 ideas for gaining muscle

For gain muscleDiet is one of the main factors for success. But it can be difficult to reach your daily calorie targets. That's where these 4 shaker recipes for building muscle mass enter the scene. For breakfast or a snack, each of these preparations is an excellent source of protein. Ready in minutes, they'll help you achieve your physical and sporting goals. 💪

How to make a good shaker for weight gain?

A good shaker recipe for mass gain is based on several fundamental principles: 

• It must contain a sufficient proteinessential for muscle development.
• It must not neglect the others macronutrientsThe aim is to provide high-quality carbohydrates and lipids.
• It must include healthy foods and natural.
• It must be easy to digest.
• It must be rich in nutrients vitamins and minerals.

Mass gain: how to succeed in bodybuilding?

Here are a few essential ingredients for preparing a homemade protein shaker : 

• Whey protein This dietary supplement is the best way to meet your protein needs. Make sure you choose a natural product with the simplest possible composition. Of course, you can also use vegetable protein powder making sure they cover all amino acids.
• Oat flakes High in calories (370 calories per 100 grams) and dietary fiber, flakes are ideal for preparing a mass gainer.
• Peanut butter Peanut butter: in addition to its delicious taste, peanut butter (creamy or crunchy, as you prefer) is another good way to increase the calorie count of your recipe. What's more, it contains excellent fats!
• Milk Depending on your dietary preferences, you can opt for cow's milk or plant milk (coconut milk, soya milk, almond milk, etc.).
• Fresh fruit Bananas: while bananas are often the staple of a calorie-packed shaker, you can also liven up your recipes with raspberries, blueberries or even kiwi fruit.
• Sweeteners Adding honey, agave syrup, maple syrup or stevia: to give your gainer a great taste, feel free to add a portion of honey, agave syrup, maple syrup or stevia.

Let's take a look at some preparation ideas. Spoiler: the third shaker recipe for mass gain is my favorite! 😋

4 delicious protein-rich shaker recipes

Preparing your muscle-building shakers couldn't be easier! All you need to do is add all the ingredients to a blenderand blend until smooth. Enjoy without moderation!

1. Chocolate and almond shaker recipe

For this first weight gain recipeyou will need : 

• 30 g protein powder (chocolate flavor) 🍫
• 250 ml milk of your choice
• 1 banana
• 3 tablespoons rolled oats (about 15 grams)
• A small handful of almonds (or hazelnuts)

Nutritional values :

Calories	508
Protein	41 g
Carbohydrates	49 g
Lipids	16 g

2. Vanilla coffee shaker recipe 

Here are the ingredients for the second high-protein recipe : 

• 40 g protein powder (vanilla flavour)
• 300 ml milk of your choice
• 1 cup cold coffee ☕
• 3 tablespoons rolled oats
• 20 g agave syrup

Nutritional values :

Calories	400
Protein	40 g
Carbohydrates	27 g
Lipids	13 g

3. Peanut butter shaker recipe

Let's move on to my homemade protein shake (which I've prepared for you in the video below)! It's also the most calorific of the 4, so by including it in your diet, you'll be sure to gain mass.

Here are the necessary ingredients: 

• 250 ml milk of your choice
• 70 g rolled oats
• 10 g of grated coconut
• 90 g organic peanut butter 🥜
• 40 g protein powder (flavour of your choice)
• 2 bananas
• 20 g honey
• A few ice cubes

Nutritional values :

Calories	1 074
Protein	60 g
Carbohydrates	122 g
Lipids	38 g

4. Raspberry shaker recipe

For this last recipe muscular growthyou'll need : 

• 100 g frozen raspberries (you can also use strawberries 🍓)
• 250 ml milk of your choice
• 10 g of grated coconut
• 40 g protein powder (neutral or vanilla flavour)
• 50 g oatmeal

Nutritional values :

Calories	584
Protein	50 g
Carbohydrates	61 g
Lipids	14 g

Conclusion

Thanks to these 4 mass gainer shaker recipes, you'll no longer have trouble ingesting the amount of calories you need. And if you're a bodybuilder who wants to build muscleI also invite you to discover these 8 protein snack ideas.