This peanut butter bulking smoothie recipe requires simple ingredients, which are present at everyone’s home.
Gain weight and bulk with this easy smoothie, and of course, very tasty smoothie!
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Peanut Butter Bulking Smoothie (Weight Gain)
Try this Peanut Butter Bulking Smoothie for weight gain – packed with protein, healthy fats, and essential nutrients for effective muscle growth.
- Total Time: 5 minutes
- Yield: 1 1x
Ingredients
- 1 scoop protein powder
- 1 cup frozen banana slices
- 2 tbsp peanut butter
- 1 tablespoon of rolled oats
- 1 cup almond milk
- 3–4 cubes of ice
Instructions
- To a blender or a Nutribullet, add the frozen banana slices and ice first, followed by the rest of the ingredients.
- Start blending at a low speed for 30 seconds, gradually increasing it. (Only possible when using a blender)
- The blending should take 2-3 minutes until the texture of the smoothie is smooth and creamy.
- Drink the smoothie within 30 minutes for the best taste.
Notes
*Scroll past the recipe to find recipe tips and smoothie variations!
- Prep Time: 3 minutes
- Cook Time: 2 minutes
- Category: Smoothie
- Cuisine: American
- Diet: Vegetarian
Nutrition
- Serving Size: 1 smoothie
- Calories: 503
- Sugar: 18.7g
- Fat: 21.fg
- Carbohydrates: 43.2g
- Fiber: 10.2g
- Protein: 36.5g
How This Smoothie Helps You Bulk
While the weight gain smoothie was tested on me in terms of the bulking and weight gain effect, some of the key factors that make this smoothie ideal for bulking include:
- High Caloric Content: With ingredients like peanut butter, protein powder, and banana, this smoothie packs a significant calorie punch, which is essential for creating a caloric surplus needed for muscle growth during the bulking phase.
- Rich in Protein: The inclusion of protein powder and peanut butter provides a good amount of high-quality protein, crucial for muscle repair and growth after workouts.
- Carbohydrate Energy: Bananas and rolled oats offer healthy carbohydrates, which provide the energy required for intense training sessions and aid in muscle recovery.
- Healthy Fats: Peanut butter adds healthy fats to the diet, which are essential for hormone production, including hormones like testosterone that play a key role in muscle building.
- Nutrient Dense: Besides macronutrients, this smoothie also contains vitamins and minerals from its natural ingredients, supporting overall health, which is important for sustaining a heavy workout regimen during bulking.
Along with this bulking smoothie, you should also try some of my other weight gain smoothies, such as my 3000-calorie shake recipe, and my 2000-calorie smoothie!
Oh, and you absolutely have to try my cashew butter smoothie too!
Recipe Variations And Tips
There are numerous ways to make this weight-gain bulking smoothie.
From making it chocolate flavored, to boosting the calorie content even more.
Some of the variations I tested included:
#1. Chocolate Flavored:
Add 1 tablespoon of cocoa powder for a rich chocolate flavor. This not only enhances taste but also adds antioxidants.
Alternatively, instead of vanilla protein powder, use chocolate-flavored powder.
#2. Boost with Berries:
Include 1/2 cup of mixed berries (like blueberries, strawberries, or raspberries).
Berries add natural sweetness and are rich in antioxidants and vitamins.
On top of that, some types of berries can add a tiny bit of tanginess, which helps cut through the richness of the peanut butter.
#3. Go Green
Add a handful of spinach or kale. These greens are nutrient-dense and will increase the fiber content without altering the taste significantly.
You can also use frozen leafy greens; that way the texture of the smoothie will become even thicker!
#4. Lower Fat Version
A community member commented on the video recipe on my YouTube channel, with the following:
“Honestly it’s not the banana that makes it a “bulking” smoothie, it’s 200kcal worth of peanut butter. Replace it with powdered peanut butter, and you got yourself a high protein, low fat smoothie with 140 less kcal”
If you want a lighter bulking smoothie, follow this person’s advice and use powdered protein powder!
Blender Compatability
As a professional smoothie recipe developer, I own 10+ blenders.
Each recipe I develop goes through most of my blenders.
Surprisingly, not all blenders are suitable for some of my recipes.
In today’s case, the blender compatibility is as follows:
| Blender Type | Suitability |
|---|---|
| Nutribullet | ✓ |
| Vitamix Blender | ✓ |
| BlendJet | x |
| Ninja Blender | ✓ |
| Oster Blender | x |
| Hamilton Blender | ✓ |
| AMZChef Blender | ✓ |
Smoothie Making Tips:
Some key tips I can offer you include:
- Add the frozen banana slices and ice first to your blender. These ingredients are difficult to blend, so you want them closer to the blender blades.
- Start blending at a low speed, gradually increasing it. Let the blades work through the tough ingredients first. From there, increase the speed. First 30 seconds at low, and the next 2-3 normal speed.
- Drink the smoothie within 30 minutes. Since the smoothie contains ice and frozen fruit, you want to drink it pretty quickly, otherwise the texture will be altered as it warms up.
Smoothie FAQs:
How Much Weight Can I Gain Drinking This Smoothie?
With an overall increased calorie consumption for the day, you should see increases of 2-3 pounds in 2 weeks. It all depends on your workout regime. I personally gained 2.2 pounds in 2 weeks.
How Many Bulking Shakes Should I Drink a Day?
I recommend consuming one bulking shake per day. It's important to also include a variety of other foods in your diet to ensure a balanced intake of nutrients.
When Is The Best Time To Drink This Smoothie?
The time very much depends on your workout regime. I personally consumed the smoothie just before the gym, or during the first 10 minutes into my session.
How Long Should I Be Drinking This Weight Gain Smoothie?
I consumed the smoothie daily for 2 weeks in a row. Combined with an intensive workout regime, and increased calorie consumption, I saw great results!