6 Delicious Post-Gym Shakes to Help Build Muscle

You can push as hard as you like in the gym, but if you’re not feeding your muscles after your workout then progress will be slow. These 6 shakes are not only designed to help you refuel in a way that’s optimised for muscle growth, but they’re so tasty that you’ll be rushing through your workout just to have a sip! Drink 15-60 minutes after your workout for maximum bulking power.

Peanut Butter Banana Protein Shake

1 cup of fat free milk

1 banana (we recommend that it’s frozen, but it’s not necessary)

1 tbsp of peanut butter

2 scoops of protein powder

Add all ingredients to a blender and blend until smooth. Add more peanut butter and whole milk if you want some extra protein (perfect for if you don’t have protein powder).

Creamy Strawberry Protein Smoothie (No Protein Powder!)

1.5 cups quartered strawberries

1/3 cup reduced fat cottage cheese

½ cup fat free milk

1 cup ice

Optional: 1 tsp chia seeds

Add all ingredients to a blender and blend until smooth. Top with a few extra chia seeds if you’d like.

The Ultimate Muscle-Gaining Shake

2 cups fat free milk

½ cup heavy whipping cream

1 scoop protein powder (banana or vanilla works best)

1 cup oats

1 cup mashed banana

1 cup strawberries

Add milk to a blender and begin to blend. Add each of the ingredients in the order listed to the blender until combined and smooth.

Chocolate Protein Shake (No Protein Powder!)

1 banana (we recommend that it’s frozen, but it’s not necessary)

¼ cup oats

2 tbsp peanut butter

1-2 tbsp cacao powder

1.5-2 cups fat free milk

Optional: 2 tbsp hemp seeds and 1 tbsp chia seeds for extra protein, 1-2 pitted dates or some maple syrup for sweetness

Add all ingredients to a blender, starting with the lesser amount of milk. Blend until smooth and add more of any ingredient to adjust flavour to taste. Stores in the fridge for 1 day, but best when enjoyed fresh. Delicious topped with some raspberries!

Coffee Protein Shake

1 scoop protein powder (vanilla recommended)

1 cup water or milk

1 tsp instant coffee or 1 shot of espresso

1 banana (we recommend that it’s frozen, but it’s not necessary)

Handful of ice cubes

Add all ingredients to a blender and blend until smooth.

Gourmet Tropical Haven

1 scoop protein powder (vanilla recommended)

1 tbsp honey

½ cup shredded coconut

1 tbsp vanilla yoghurt (normal works fine too)

1 banana (we recommend that it’s frozen, but it’s not necessary)

½ cup mixed frozen berries

3 mint leaves

Add all ingredients except yoghurt and some of the coconut to a blender and blend until smooth. Add the dollop of yoghurt and a sprinkle of coconut on top to serve. Truly a treat!

 

Remember that you can always adjust these recipes to suit your taste and caloric needs, and add another protein rich ingredient if you don’t have protein powder available (e.g. peanut butter). Enjoy building muscle in the most delicious way possible!

One thought on “6 Delicious Post-Gym Shakes to Help Build Muscle

  1. @durbanstar says:

    Making your own post-workout smoothie will not just help you save money but keep you healthy and energised. It’s also a fun way to upskill your kitchen game. I personally add a scoop of whey to all my smoothies including a bowl of ice cream. Will try this recipe and let you guys know. The final result.

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