Getting your nutrition in check is the first thing you need to do when striving to reach your goals. Whether your goals are strength building, fat loss, or just pure aesthetics, exercise alone is not going to help you reach your full potential.
One of the easiest ways to gain more time for both exercise and nutrition is to decrease the amount of time spent in the kitchen. That's where quick, efficient, nutrient-rich smoothies come into play. With smoothies there's no cooking needed, and you can blend an unlimited amount of nutrients into one power glass of delicious gains.
I'm not talking about blending your chicken, rice, and broccoli into some disgusting Fear Factor challenge sludge for consumption. Adding a smoothie or two to your daily nutritional intake is an easy way to stay on point with your diet while at the same time reaching any protein, carbohydrates, or fat maximum or minimums you have set within your nutritional regime.
The 5 smoothie recipes below vary in their nutritional facts and provide options for any individual based upon their individual goals.
5 Weight Gain Shakes for Lean Mass
The Oat-TeinIt's time to ditch your morning cup of oats. Substitute your bowl of oatmeal for this protein-packed breakfast smoothie and show Mr. Quaker how to make some serious morning gains.
- ¼ Cup Oats
- ½ Frozen Banana (chop up some bananas and put into Ziploc bags to keep in the freezer)
- 1 Cup Unsweetened Almond Milk
- 2 Scoops MTS Machine Whey Vanilla
- 1 Tbs. Peanut Butter
- Pinch of cinnamon
- 3 Ice Cubes
- Calories: 549
- Total Fat: 19g
- Total Carbohydrates: 39g
- Total Protein: 58g
The Berry-LiciousThis is another great smoothie to have in the morning. It brings some life to your berries while packing a protein punch. This smoothie is going to give you the protein you need while keeping the fats and carbohydrates low. It is the perfect smoothie for those looking to shed some fat or have on a low carbohydrate day while in a cutting phase.
- 1 Cup Coconut Water
- ½ Cup Fresh or Frozen Berries (Strawberries, Raspberries, Blueberries, etc.)
- ¼ Cup Non-Fat Strawberry Greek Yogurt
- 1 Scoop MTC Machine Whey Chocolate
- 3 Ice Cubes
- Calories: 240
- Total Fat: 4g
- Total Carbohydrates: 22g
- Total Protein: 28g
The MonsterThe Monster is the perfect post-workout smoothie for those who have a tough time gaining weight and trying to add some mass. I call it The Monster because the nutritional facts can be a little scary, but also because this smoothie will transform you into a monster. And, don't freak out about the avocado. It's going to provide some healthy fats while giving the smoothie a nice creamy texture.
- 2 Cups Water
- 1 Frozen Banana
- 1 Cup Oats
- 1 Tablespoon Flaxseed
- 1 Avocado
- 2 Scoops Cellucor Cor-Performance Whey Molten Chocolate
- 2 Ice Cubes
- Calories: 770
- Fat: 23g
- Carbohydrates: 84g
- Protein: 65g
The Fine, I'll Eat My Veggies'If you just can't stand another forkful of asparagus or broccoli this smoothie is a great addition or substitute for your mid-day meal. This veggie blast packs a solid amount of micronutrients while still giving you the fats, carbohydrates, and protein you need to grow.
- ½ Cup Water
- ½ Cup Chocolate Coconut Water
- 1 Cup Frozen Spinach
- 1 Scoop MTS Machine Greens
- 1 Cup Frozen Blueberries
- ½ Frozen Banana
- ½ Avocado
- 2 Scoops ON Gold Standard Whey Vanilla Ice Cream
- Calories: 640
- Fats: 20g
- Carbohydrates: 68g
- Protein: 57g
The Muscle and BrawnWant to finally grow some hair on your chest? Want to garner the power and strength to wield the hammer of Thor? If so, you need to add this mass gainer smoothie to your diet. This is a great smoothie to have post-workout or at the end of your day if you missed one of your mid-day meals and need to pack some calories and serious carbohydrates.
- 1 Cup Vanilla Almond Milk
- ½ Frozen Banana
- ½ Cup Frozen Blueberries
- 2 Tablespoons PB2 Powdered Peanut Butter
- 3 Scoops Muscle & Brawn Huge Gainer Chocolate
- Calories: 700
- Fat: 14g
- Carbohydrates: 120g
- Protein: 32g
Maintain gains while maintaining taste because these smoothies are not a game.