Every morning I have the same routine:
- I’m going for a 30-minute walk
- I’m going to practice.
- I’m drinking from a protein shaker
In this article, I’ll quickly share my favorite protein shake recipe for bulking up. I make the same one every day because it’s ideal: rich in protein and carbohydrates, and it tastes great. But of course, you can adapt it by adding or removing a few ingredients.
Special recipe for mass gain
- 1 banana
- 1 handful of oat flakes
- 1 scoop of whey protein (can be replaced with a vegetable protein powder )
- 1 tablespoon of almond butter
- 1 tablespoon of chia seeds
- 1/2 cup of semi-skimmed milk
- 1/2 cup of water
- ice cubes (optional)
The base of any muscle-building shake is protein powder + oatmeal + banana. Then adapt it to your taste. You can add spirulina, flax seeds instead of chia seeds, dried fruit (dates, figs, etc.), and so on.
I recommend investing in a blender to make your mixture. Get one that’s easy to clean, preferably glass. If you use it every day, you’ll be glad you did, because the hardest part is cleaning it…
If you don’t have a shaker, it’s still possible, but the mixture will be much less homogeneous… Follow this order:
- Mash the banana in a bowl and add it to the shaker.
- Add the oat flakes, protein powder, almond butter, and chia seeds.
- Pour the milk and water into the shaker and close it tightly.
- Shake vigorously for 30 seconds to 1 minute to thoroughly mix the ingredients.
- Add ice cubes if desired and shake again for a few seconds.
- Pour into a glass and enjoy your mass-gain smoothie.
