Looking for some quick whey protein recipes to help you build muscle?
You're right, if it's a quality product, you can do a lot more with whey protein than just drink it in one go after a workout.
Tasty desserts, extra snacks to boost calorie intake, quick snacks... the possibilities are endless! Today we present 15 recipes for protein shakers for mass gain, an excellent complement to our 25 whey-based recipes.
With a simple blender and the addition of healthy but high-calorie ingredients like peanut butter and oatmeal, you can create your own homemade mass gainer that delivers calories without being too heavy or satiating.
Tip: sometimes, and especially with lecithin-free whey, the mixture may foam more than desired when blended in an electric blender. To avoid this, simply reconstitute the whey (in a little milk or water, depending on the recipe) in a shaker, mix with the other ingredients in the blender, and then reconstitute in the shaker.
If necessary, see our article on the best time to drink your gainer to promote mass gain or our article on the number of meals per day to gain muscle.
Perfect as gainers for ectomorphs, these high-calorie homemade shakers are also often more affordable and healthier than some store-bought gainers.
Not to mention the additives and sweeteners you'll avoid with homemade shakers based on quality whey.
Contents
- How to prepare protein shakers for weight gain?
- Homemade vanilla and banana whey shaker
- Homemade whey cacao and peanut butter shaker
- Cocoa, banana and peanut butter whey shaker
- Strawberry whey shaker with oats
- Caramel and apple whey shaker
- Vanilla and blueberry whey shaker
- Cocoa and coconut whey shaker
- Caramel and coffee whey shaker
- Vanilla and mango whey shaker
- Whey cocoa and chia seed shaker
- Shaker whey cocoa-red fruit flavour with Greek yoghurt
- Caramel and avocado whey shaker
- Cocoa and dried fruit whey shaker
- Strawberry whey shaker with pomegranate seeds
- Frequently asked questions
How to prepare protein shakers for weight gain?
The ingredients of homemade mass gain shakers
Protein powder: opt for a product with no sweeteners or additives, and preferably a whey made in France. This will guarantee that the whey contains no traces of doping products, is rich in amino acids (BCAAs) and avoids the ingestion of dubious chemicals. Find out more in our guide to choosing your protein powder.
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Whey protein with decaffeinated coffee - Classic range
Gluten-free, High protein, Solvent-free decaffeinated coffee
29,95€
750 g
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Whey protein vanilla - Classic range
Gluten-free, High protein
29,95€
750 g
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Whey protein cocoa-red fruit flavour - Classic range
Gluten-free, High protein
29,95€
750 g
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Whey protein caramel flavour - Classic range
Gluten-free, High protein
29,95€
750 g
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Whey protein mint flavour - Classic range
Gluten-free, High protein
29,95€
750 g
-
Whey protein strawberry flavour - Classic range
Gluten-free, High protein
29,95€
750 g
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Whey protein with cocoa - Classic range
Gluten-free, High protein
29,95€
750 g
Do not use protein powders containing food additives. Although authorized by the health authorities, they have no short-term effect on performance and are detrimental to athletes' long-term health. Choose quality products, without additives or sweeteners, made from milk from French pastures, with impeccable traceability.
Oat flakes: pre-cooked oat flakes are interesting, as they make a thicker smoothie.
Peanut butter or almond butter: adds essential lipids for mass gain and appropriate calories. Butters from other sources (sunflower butter, for example) are also suitable, but will alter the taste and texture - it's up to you to try them out!
Maple syrup, agave syrup or honey: adds that little sweet taste and simple carbohydrates, which is very important nutritionally if your protein powder is unsweetened, but if you opt for a Protéalpes whey with whole cane sugar, this may not be necessary.
Milk of your choice: the milk you like. Nutritional content varies greatly according to the milk used. It's up to you to adapt to your objectives, the rest of the recipe and your taste.
Finally, you can choose between whey with cocoa, vanilla, caramel flavour, cocoa/red berry, strawberry, mint or even mix them together.
Other possible ingredients for a protein shaker or smoothie
While you can resort to a pre-prepared protein powder product to gain weight (such as a mass gainer), you can also increase the calories in your general diet by choosing one of these rather calorie-dense but healthy options.
- Avocado: adds omega-3 fats, which are good for the metabolism (especially the heart), as well as fiber. An average avocado contains around 400 calories.
- Whole yoghurt or fromage frais: provides extra protein and creaminess. One serving generally contains over 200 calories.
- Coconut flakes: add shredded coconut to your recipes, or to chocolate smoothies, for example. A 25 g portion provides 180 calories.
- Ice cream : the most indulgent option for turning your mass-building smoothie into a milkshake! Choose good quality ice cream and add it to your smoothie or shaker.
- Chia seeds: twenty g of these seeds add fiber, protein and healthy fats. A 20 g serving contains 90 calories, 4 g protein and 6 g fat.
- Spirulina: this superfood is rich in proteins, vitamins and essential minerals. But it is only used in very small quantities. As a result, the protein and calorie content is negligible. That said, the combination of spirulina and protein can be appreciated for its iron, vitamin B12 and antioxidant content. Spirulina adds a pretty green hue and a pronounced flavor (appreciated or not) to your smoothie.
If you opt for an additive- and sweetener-free mass gainer, here are the flavors available based on organic maltodextrin:
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Mass Gainer with decaffeinated coffee
Gluten-free, High in calories, High in protein, Solvent-free decaffeinated coffee
49,95€
2 kg
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Mass Gainer with cocoa
Gluten-free, High in calories, High in protein
49,95€
2 kg
-
Vanilla Mass Gainer
Gluten-free, High in calories, High in protein
49,95€
2 kg
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Mass Gainer caramel flavour
Gluten-free, High in calories, High in protein
49,95€
2 kg
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Mass Gainer strawberry flavour
Gluten-free, High in calories, High in protein
49,95€
2 kg
Whatever diet you're following, you can easily adapt these drinks for weight and muscle gain. Just check the nutritional information before adding anything, so that you can tailor these intakes to your goals and general diet.
A few tips:
- If you're gluten-intolerant, make sure it's gluten-free, by ensuring that the protein powder is suitable for coeliacs (as is the case with Protéalpes whey).
- Look out for traces of allergens advertised by manufacturers around the ingredients list.
- Peanut butter is affordable and adapts really well to classic recipes, but don't hesitate to try other butters of this type (almond butter, sunflower butter...).
- Use other cereals such as buckwheat flakes, brown rice flakes or any other.
Tip: if you opt for a protein smoothie, change the fruit to vary the flavours with pineapple, banana, raspberry, blueberry, apple, etc. Give preference to fresh fruit in season, but you can also use frozen fruit. Give preference to fresh seasonal fruit, but you can also use frozen fruit.
If you take several shakers a day as part of your weight gain, changing recipes regularly keeps things varied and prevents fatigue.
Storage and preparation instructions
Smoothies suitable for weight gain should generally be enjoyed within two hours of preparation, but can be stored in the refrigerator for up to two days.
Preparation takes no more than 5 minutes. When it's time to prepare your shaker, simply place it in a blender with the nut butter, maple syrup, milk and any other ingredients and blend until you have a homogeneous mixture that suits you texture-wise.
Remember! Whey without additives or lecithin tends to foam naturally. To incorporate it into a smoothie, it's best to mix the ingredients in the blender WITHOUT the whey. Dilute the whey in 150 ml of liquid in a shaker, then add the contents of the blender to the shaker to blend.
Cocoa, banana and peanut butter whey shaker
- Quantities: 30 g Protéalpes no-sugar-added whey cocoa, 1 tablespoon peanut butter, 200 ml oat milk, 200 ml water, 1 banana
- Difficulty: easy
- Cost: medium
- Preparation time: 5 minutes
- Ideal season: all year round
- Calories: 416 kcal
- Macros: 30 g protein, 41 g carbohydrates, 13 g fat
Strawberry whey shaker with oats
- Quantities: 40 g Protéalpes strawberry-flavoured whey, 30 g rolled oats, 300 ml oat milk, 20 g frozen strawberries or raspberries
- Difficulty: easy
- Cost: medium
- Preparation time: 5 minutes
- Ideal season: spring/summer
- Calories: 394 kcal
- Macros: 29 g protein, 51 g carbohydrates, 6 g fat
Cocoa and coconut whey shaker
- Quantities: 40 g Protéalpes cocoa whey, 1 tablespoon grated coconut, 300 ml coconut milk
- Difficulty: easy
- Cost: medium
- Preparation time: 5 minutes
- Ideal season: all year round
- Calories: 482 kcal
- Macros: 27 g protein, 36 g carbohydrates, 24 g fat
Shaker whey cocoa-red fruit flavour with Greek yoghurt
- Quantities: 40 g Protéalpes whey cocoa/red fruit flavour, 100 g plain Greek yoghurt, 200 ml almond milk 200 ml water
- Difficulty: easy
- Cost: medium
- Preparation time: 5 minutes
- Ideal season: all year round
- Calories: 360 kcal
- Macros: 30 g protein, 30 g carbohydrates, 13 g fat
Cocoa and dried fruit whey shaker
- Quantities: 40 g Protéalpes cocoa whey, 30 g dried fruit mix (almonds, walnuts, raisins), 300 ml oat milk, 50 ml water
- Difficulty: easy
- Cost: medium
- Preparation time: 5 minutes
- Ideal season: autumn/winter
- Calories: 459 kcal
- Macros: 31 g protein, 36 g carbohydrates, 21 g fat
Strawberry whey shaker with pomegranate seeds
- Quantities: 40 g Protéalpes strawberry whey, 50 g pomegranate seeds, 300 ml almond milk
- Difficulty: easy
- Cost: medium
- Preparation time: 5 minutes
- Ideal season: autumn/winter
- Calories: 317 kcal
- Macros: 26 g protein, 43 g carbohydrates, 5 g fat
Frequently asked questions
How can I gain weight in 7 days?
Mass gain is a complex process that involves more than simply consuming a fixed number of calories over a given period of time. To be carried out correctly,the normal duration of mass gain is between 3 and 18 months, not 7 days!
Physical activity, and more specifically strength training, plays a crucial role in this process. It directly influences protein synthesis, physiological adaptation and, consequently, muscle mass gain. This means that it's not just a question of consuming calories, but above all of ensuring that training is well adapted to this phase.
The basis of calorie intake must of course remain the "classic" diet: meals. Ideally, this will be supplemented by protein smoothies adapted to weight gain, to achieve the 45 to 55 kcal/kg/d targeted for weight gain.
Is weight gainer good for skinny men?
High-calorie protein shakes, whether homemade or ready-made, are suitable for lean men or ectomorphs, as they provide extra calories without adding excessive bulk due to conventional solid foods.
Combined with appropriate physical exercise, they make it easier to reach weight targets.
Are weight shakers safe to use?
Weight gainers sold by nutrition brands are all high in calories but, like wheys, the ingredients they contain may, at times, not be healthy.
Most of them contain sweeteners, various additives, refined sugars and thickeners to bulk them up, instead of the whole food ingredients used in homemade gainers or some conscientious brands.
Those that you make yourself with quality whey and the most raw, healthy ingredients possible are safe for your health, as long as you use the right dosages and keep your protein intake below 2.2 g/kg/d.
It's all a question of quantity, and it's obvious that, as with any other food, any excess could have harmful consequences in the long term.
Remember that proteins do not cause kidney and/or liver disease, but that these conditions require controlled use validated by a specialist health professional.
When should you take your whey shaker to build muscle mass?
Whey is generally recommended for post-workout use by bodybuilders, but intake remains flexible according to individual needs.
Some people prefer to consume a dose of protein powder before going to bed to promote muscle synthesis during sleep.
Consuming whey in the evening can also make it easier to fall asleep, thanks in particular to tryptophan and glutamine (via glutamic acid). For those looking for a similar effect to casein, taking whey after a meal can slow down digestion and help with weight loss, when its appetite-suppressant effect is used to reduce food intake.
Finally, consuming whey in the morning helps block muscle breakdown caused by fasting at night.
How much protein do I need every day to build muscle?
When building mass, the amount of protein to be consumed per day depends on various individual factors, but an intake of 1.6 to 2.2 grams of protein per kilogram of body weight per day is often recommended, combined with a general calorie intake of 45 to 55 kcal/kg/d.
This recommendation applies to a wide range of individuals, including those who train intensively. Ectomorphs, characterized by a rapid metabolism and a natural difficulty in gaining weight, may benefit from a slightly higher intake than endomorphs or mesomorphs to effectively support muscle growth.
Whatever the case, it's important to consider not only the quantity but also the quality of proteins, choosing a variety of sources for a balanced intake of essential amino acids.
However, these general guidelines need to be adapted to each individual's specific needs and objectives.
Should I take casein for weight gain?
Casein can be beneficial for mass gain, as it is a slow-digesting protein that provides a constant supply of amino acids over an extended period. This supports muscle protein synthesis and aids recovery after training.
As casein protein is a little different from whey protein, the question arises as to the best time to consume casein. In this respect, taking casein before bed is particularly interesting, as it can promote muscle repair and growth during the night by slowing down muscle catabolism.
However, it's important to note that this type of slowed amino acid intake can also be found with whey, a so-called "fast" protein, when accompanied by lipids or a substantial food bolus.
Should I take creatine when building muscle?
Creatine is different from whey in that it is not consumed regularly for its impact on muscle structure, but rather as a course of treatment.
Creatine can be beneficial when building mass, as it helps improve athletic performance, particularly in high-intensity, short-duration exercise. It increases the body's ability to produce energy quickly, which can enable more intense sets and heavier lifts, indirectly promoting muscle growth.
What's more, creatine promotes muscle cell hydration, which can also contribute to mass gain. It is recommended to follow a creatine supplementation protocol to maximize its effects. This generally involves a loading phase at 0.3g/kg/d, followed by a maintenance phase at 0.03g/kg/d.
However, it's important to note that creatine is a dietary supplement in the strict sense of the term, and should not replace a balanced diet and a well-structured training program. Mass gain will largely depend on these factors, as well as on calorie intake and sleep.
