These 7 Bulking Smoothie Recipes Are Perfect for Building Muscle
When it comes to smoothies, some believe there are unwritten rules. For example, of you want to make a high-protein, muscle-building smoothie palatable, you have to mix it with banana or peanut butter. Or, you have to use use chocolate-flavored protein powder, because you can’t trust other flavors to taste good.
Unfortunately, even following such rules, the result is always the same—a boring, OK-tasting shake that doesn’t look very appetizing. And then there’s the element of repetition. You drink said smoothie two or three times a day, every day. Before long the mere sight of the thing makes your stomach turn.
It’s time to rewrite the rules. We racked our imaginations—and test-drank the results—to come up with more exotic, flavorful, and visually appealing options that offer nutrition that’s equal to or even greater than the standard-issue muscle shakes out there. Better yet, each takes only five minutes or less to make. See the recipes that follow and our instructions on when to blend them for the best results, and start mixing up shakes you and your muscles will both look forward to.
Related: How to Choose the Leanest Cut of Beef for a Healthy Steak Night
Best Protein Smoothie Recipes for Muscle Gain
2 cups peaches
1?4 cup fat-free Greek yogurt
1?2 cup orange juice
2 scoops vanilla whey or egg-white protein powder
Place all ingredients in blender in order listed. Blend on high until smooth. Serve.
Makes 1 (20 oz) smoothie: 430 calories, 52g protein, 49g carbs, 3g fat
Drink it: right after your workout.
1 1?2 cups frozen strawberries
1 tbsp strawberry 100% all-fruit preserves
1 cup unsweetened vanilla almond milk
2 scoops cookies & cream whey protein powder
Place all ingredients in blender in order listed. Blend on high until smooth. Serve.
Makes 1 (18 oz) smoothie: 378 calories, 46g protein, 37g carbs, 6g fat
Drink it: anytime, as a meal replacement.
1 1?2 cups frozen pineapple
4 ice cubes
1?2 cup fresh-squeezed orange juice
1?4 cup canned light coconut milk
1?4 cup 100% pomegranate juice
2 scoops vanilla whey or egg-white protein powder
Place all ingredients in blender in order listed. Blend on high until smooth. Serve.
Makes 1 (18 oz) smoothie: 467 calories, 46g protein, 59g carbs, 8g fat
Drink it: right after your workout.
2 cups frozen strawberries
1 cup pink grapefruit juice
1/3 cup fresh-squeezed lime juice
2 scoops vanilla whey or egg-white protein powder
6 ice cubes
Place all ingredients in blender in order listed. Blend on high until smooth. Serve.
Makes 1 (22 oz) smoothie: 433 calories, 47g protein, 61g carbs, 3g fat
Drink it: right after your workout.
1 cup frozen strawberries
4 ice cubes
2 tbsp natural peanut butter*
1 tbsp strawberry 100% fruit spread
3?4 cup unsweetened vanilla almond milk
1 scoop strawberry whey protein powder
*the only ingredients should be peanuts and salt
Place all ingredients in blender in order listed. Blend on high until smooth. Serve.
Makes 1 (20 oz) smoothie: 422 calories, 31 g protein, 35g carbs, 20g fat
Drink it: anytime, as a meal replacement
1 1?2 cups frozen cherries
1 cup spinach leaves, packed
1 cup unsweetened vanilla or chocolate almond milk
2 scoops chocolate egg-white or whey protein powder
Place all ingredients in blender in order listed. Blend on high until smooth. Serve.
Makes 1 (18 oz) smoothie: 405 calories, 49g protein, 43g carbs, 7g fat
Drink it: as a dessert.
1 cup frozen blueberries
6 ice cubes
1 1?4 cups unsweetened vanilla almond milk
1?4 cup old-fashioned oats
2 scoops vanilla whey or egg-white protein powder
3 tbsp acai powder
2 tsp light agave nectar
Makes 1 (20 oz) smoothie: 514 calories, 49g protein, 54g carbs, 12g fat
Place all ingredients in blender in order listed. Blend on high until smooth. Serve.
Drink it: 30–60 minutes before training.
Related: Our 12 Favorite Protein Bars Are Healthy, Filling, and Perfect Before or After Workouts
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