High Calorie Protein Shake: Chocolate, Banana, Peanut Butter

June 07, 2023

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If you’re new to our blog, you may not have heard us badger on about how important a calorie surplus (eating more calories than you burn daily) is for building muscle.

The fact of the matter is that if you’re not eating in a calorie surplus, then you’re not going to build muscle.

While in theory this sounds simple, putting it into practice may be a different story. Eating in a calorie surplus is not always easy. Sometimes it’s a slog getting in the additional calories required for muscle building. Especially when we’re trying to keep the calories clean (which we should be doing for the majority of the time).

And that’s why many people turn to a muscle building shake to get those additional calories.

A high calorie protein shake is relatively easy to consume and makes a decent dent in your daily calorie target.

Plus, they taste great – it’s a win, win.

Today's muscle building protein shake contains 729 calories! Let’s have a look at the recipe.

 

Muscle Building Protein Shake Recipe

As you can tell by the title, today’s muscle building protein shake is Chocolate, banana, and peanut butter.

Simply wack all of the ingredients into the blend and blend for 30 seconds – bingo, we’re done!

1.      Chocolate protein powder

How much: 30 grams of protein powder (1 Scoop)

Our favourite choice protein powder has got to be Serious Protein by The Bulk Protein Company.

Not only is it one of the cheapest protein powders, but it tastes great and provides a combination of both whey and casein protein (quick and slower absorbing protein).

 

2.      Banana

How many: 1 Medium sized banana

A banana is a great source of nutrients, antioxidants, and fibre. Plus, it’s 1 of your 5 a day! 

 

3.      Milk

How much: 350ml of semi-skimmed milk

We have opted for the semi-skimmed milk. We felt like whole milk made the shake too thick, but if you’re wanting to increase the calories even further – then you can always use whole milk instead.

 

4.      Peanut butter

How much: 40g of smooth Peanut butter

Any smooth peanut butter will do here, it doesn’t matter on the brand unless of course you have a favourite.

 

5.      Oats

How much: 30 grams of oats

Oats are a great source of slow-releasing carbohydrates. They also have a range of health benefits including: lowering cholesterol, aiding in digestion, and lowering blood pressure.

We have opted for a 30g serving as anything over this makes the shake overly thick.

 

Summary

• 30grams (1 scoop) of protein powder
• 1 medium-sized banana
• 350ml of milk
• 40grams of smooth peanut butter
• 30grams of oats

 

Muscle Building Protein Shake Macros

The macros for the protein shake are:

As you can see, if you're on a bulking diet of 3000 calories, you've consumed 25% of those in one shake! 

 

Final Thoughts

If you find yourself struggling to hit your daily calorie goal when building muscle, then including a muscle building shake into your diet could be your answer.

A high calorie protein shake is easy to consume, can be taken on the move, is packed full of protein, carbohydrates, and fats, plus it’s a little chocolate treat!  

End the struggle of reluctantly eating and incorporate a shake today.

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