When it comes to shifting heavy metal in the gym, size matters.
Whether it’s the plates you’re stacking on the barbell or the nascent pecs you’re proudly sculpting; bigger equals bragging rights. But while finding an hour to hit the gym is easy, fuelling your gains with the correct nutrition is a 24/7 commitment.
Related: 7 Ingredients You Should Add To Your Smoothies If You Want To Lose Weight
With no time to cook slap-up steak for every meal, the reality is a battle to work enough nutrients into your diet around a busy schedule – which is where these shakes come in.
Online personal trainer Scott Baptie has prepared three quick-to-make and perfectly balanced smoothies – each one targeting a critical time of day to any bulking phase – for you to try. With a healthy blend of supplements and natural ingredients, these mass-builders are all you need to pack on pounds in all the right places. We’ll drink to that.
Super-quick breakfast filler
In a blender, blitz the following:
200g low fat Greek yoghurt
300ml water
1 tbsp peanut butter
1 handful of raw spinach
100g strawberries
2 or 3 ice cubes
Protein at breakfast is a winner if you want to minimize hunger throughout the day. Add a dollop of Greek or natural yoghurt for a protein hit and chuck in fruit for some much-needed vitamins. Don’t be afraid of the spinach, once it’s been blended you won’t know it’s there and it’s a great source of dietary fibre.
KCAL: 367 | PRO: 19g | CHO: 19g | FAT: 19g
Pre-workout energy-booster
In a blender, blitz the following:
1 banana
500ml milk
150mg caffeine
3g beta alanine
The milk’s protein will help minimise muscle damage during a tough session, while the carbohydrates in the banana will stock energy levels and fuel extra reps. Caffeine and beta-alanine are proven to boost training intensity when you’re struggling for motivation.
KCAL: 246 | PRO: 24g | CHO: 33g | FAT: 2g
Post-workout mass builder
In a blender, blitz the following:
100g frozen berries
100g raw oats
1 scoop of whey protein
3g creatine monohydrate
400ml water
After a workout it’s important to refuel and to kick-off the mass-building process, known as protein synthesis. Don’t forget to add Creatine to the mix; it’s a gold-standard supplement that helps increase both muscle size and strength.
KCAL: 533 | PRO: 34g | CHO: 79g | FAT: 9g
