Muscle Building Smoothie Recipes

Some favourite recipes for great tasting smoothies that help build muscle and fuel healthy bodies.
The following are some popular recipes for great smoothies.
PEACHES AND CREAM

INGREDIANTS
2 cups peaches
¼ cup fat free Greek yoghurt
½ cup orange juice
2 scoops vanilla whey protein powder/ egg white protein powder

METHOD
Place all ingredients in blender in order listed.
Blend on high until smooth, serve
Makes 1 600ml smoothie
430 calories- 53gram protein/49gram carbs/ 3gram fat

BAHAMA BRO

INGREDIANTS
1 ½ frozen pine apples
4 ice cubes
½ cup orange juice
¼ cup canned light coconut milk
¼ pomegranate juice
2 scoops vanilla whey protein powder/egg white protein powder

METHOD
Place all ingredients in a blender in order listed.
Blend on high until smooth, serve
Makes 1 500ml smoothie
467 calories- 46 gram protein/59 gram carbs/8 gram fat
STRAWBERRY SHORT CAKE

INGREDIANTS
1 ½ cup frozen strawberries
1 tablespoon strawberry 100% all fruit preserves
1 cup unsweetened vanilla almond milk
2 scoops cookies & cream whey protein powder

METHOD
Place all the ingredients in blender in order listed.
Blend on high until smooth, serve
Makes 1 650 ml smoothie
378 calories- 46 gram protein/ 37 gram carbs/6 gram fat
TART GRAPEFRUIT MARGARITA

INGREDIANTS
2 cups frozen strawberries
1 cup pink grapefruit juice
½ cup lime juice
2 scoops vanilla whey protein powder/egg white protein powder
6 ice cubes

METHOD
Place all ingredients into a blender, in order listed.
Blend on high until smooth, serve
Makes 1 650ml smoothie
433 calories- 47gram protein/61gram carbs/3gram fat
PEANUT BUTTER AND JELLY

INGREDIANTS
1 cup frozen strawberries
4 ice cubes
2 tablespoons natural peanut butter
1 tablespoon strawberry 100% fruit spread
¾ cup unsweetened vanilla almond milk
1 scoop strawberry whey protein powder

METHOD
Place all the ingredients into blender, in order listed.
Blend on high until smooth, serve
Makes 1 600ml smoothie
422 calories- 31gram protein/35 carbs/20grams fat
ACAI BLUEBERRY COBBLER

INGREDIANTS
1 cup frozen blueberries
6 ice cubes
1 ¼ cup unsweetened vanilla almond milk
¼ cup oats
2 scoops vanilla whey protein powder/egg white protein powder
3 tablespoons ACAI powder
2 tablespoons light algave nectar

METHOD
Place all the ingredients in blender, in order listed.
Blend on high until smooth, serve
Makes 1 600ml smoothie
514 calories- 49gram protein/54 carbs/12gran fat

BLACK FORREST

INGREDIANTS
1 ½ cups frozen cherries
1 cup spinach leaves
1 cup unsweetened vanilla/ chocolate almond milk
2 scoops chocolate whey protein powder/ egg white powder

METHOD
Place all ingredients into a blender, in the order listed.
Blend on high until smooth, serve
Makes 1 500ml smoothie
405 calories- 49gram protein/43 carbs/7gram fat
PEACH COBBLER

INGREDIENTS
250ml water
1 scoop vanilla whey protein powder/ egg white powder
½ tin sliced peaches in juice
¼ cup oats
4 ice cubes

METHOD
Combine all ingredients listed.
Blend on high until smooth. Serve
305 calories- 24gram protein/49gram carbs/2gram fat/3gram fiber
ORANGE CREAMSICLE

INGREDIENTS
250ml orange juice
1 scoop vanilla whey protein powder/egg white powder
120 gram fat-free vanilla yoghurt
4 ice cubes

METHOD
Combine all the ingredients listed in a blender.
Blend on high until smooth, serve
280 calories-29gram protein/43grams carbs/1gram fat/1gram fiber
ICED JOE

INGREDIENTS
1 cup 250ml coffee
½ scoop chocolate whey protein powder
4 ice cubes

METHOD
Combine all the ingredients in a blender.
Blend on high until smooth, serve
150 calories- 25gram protein/5 gram carbs/3.5 fat
MOCHA

INGREDIENTS
1 cup 250ml coffee
1 scoop chocolate whey protein powder
2 tablespoon honey
4 ice cubes
½ cup grated dark chocolate

METHOD
Combine all the ingredients listed except dark chocolate.
Blend on high until smooth, add dark chocolate stir through, serve
215 calories- 20gram protein/ 36gram carbs/ 0 fat & fiber
CHOCOLATE ALMOND BROWNIE

INGREDIENTS
250ml skim milk
1 scoop chocolate whey protein powder
½ brownie bar (finely chopped)
25 gram chopped almonds
4 ice cubes

METHOD
Combine ingredients listed in a blender.
Blend on high until smooth, serve
457 calories- 39gram protein/41gram carbs/17gram fat/8gram fiber
PINEAPPLE POWER

INGREDIENTS
250ml pineapple juice
1 scoop vanilla whey protein powder
1 tablespoon unsweetened coconut
4 ice cubes

METHOD
Combine all the ingredients listed in a blender.
Blend on high until smooth, serve
22gram protein/39gram carbs/9gram fat
CRANBERRY KICK

INGREDIENTS
250ml 100% cranberry juice
1 scoop vanilla whey protein powder/egg white powder
250ml soda water
4 ice cubes

METHOD
Combine the protein powder and cranberry juice in a large glass, mix with a fork.
Add soda water and serve
201 calories- 21gram protein/32gram carbs/0 fat
PB AND CB

INGREDIENTS
250ml skim milk
1 scoop whey protein powder
2 tablespoon natural peanut butter
1 medium sized sliced banana
4 ice cubes

METHOD
Combine all ingredients in a blender,
Blend on high until smooth, serve
461 calories- 37gram protein/46gram carbs/11gram fat/2gram fiber
ROOT BEER FLOAT

INGREDIENTS
1 scoop vanilla whey protein powder/egg white powder
1 scoop vanilla casein protein powder
120 gram fat-free vanilla yoghurt
375ml root beer
4-6 ice cubes

METHOD
Slowly mix the protein powders into the yoghurt, adding a little at a time. Stirring well to avoid clumping. Pour root beer into a large glass and carefully add the yoghurt mixture. Do not stir, serve
443 calories- 48gram protein/61gram carbs/1 gram fat

COOL MINT

INGREDIENTS
250ml water
1 scoop vanilla whey protein powder/egg white powder
4 mint candy canes
4 ice cubes

METHOD
Put all the ingredients listed into a blender.
Blend on high until smooth, serve
427 calories- 28gram protein/69gram carbs/2gram fat
LEMON DROP

INGREDIENTS
500ml lemonade
1 scoop vanilla whey protein powder/ egg white powder
1 scoop vanilla casein protein powder
4 ice cubes

METHOD
Add all the ingredients listed into a blender.
Blend on high until smooth, serve
445 calories- 43gram protein/65gram carbs/1gram fat
ORANGE ZEST

INGREDIENTS
500ml water
2 scoop vanilla whey protein powder/egg white powder
5 gram glutamine
2 scoops orange flavoured vitargo with creatine
4 ice cubes

METHOD
Combine all ingredients listed into a blender.
Blend on high until smooth, serve
416 calories- 40gram protein/62gram carbs/0 fat
VANILLA CHEESECAKE

INGREDIENTS
250ml water
1 scoop vanilla casein protein/egg white powder
112gram low-fat cottage cheese
2 MA capsules
Omega 3 gel capsules

METHOD
Combine the first three ingredients and blend well.
Drink with a dosage ZMA and Omega 3 capsules.
Following the label recommendations.
194calories- 38gram protein/9gram carbs/0 fat
CHOCOLATE SMOOTHIE

INGREDIENTS
250ml water
1 scoop chocolate casein protein
5-10gram glutamine powder
10gram arginine powder
2gram carnitine capsules

METHOD
Put the first four ingredients into a shaker/blender.
Blend/shake well, serve
120calories- 23gram protein/4gram carbs/1gram fat
MONSTER SHAKE

INGREDIENTS
250ml skim milk
1 scoop vanilla whey protein powder/egg white powder
35gram wheat germ
½ teaspoon cinnamon
2 teaspoon cocoa powder
2 tablespoon chia seeds
5-10gram glutamine powder
1 teaspoon matcha green tea powder
1 scoop red or green powder
1 tablespoon freeze dried ACAI powder

METHOD
Combine all ingredients listed in a blender.
Blend on high until smooth, serve
485calories- 43gram protein/57gram carbs/12gram fat/18gram fiber/ 880mg sodium
STRAWBERRY SHIZAM SHAKE

INGREDIENTS
400ml water
3 scoops whey protein powder
30gram carb and BCAA formula (strawberry flavour)

METHOD
Combine all ingredients listed in a blender.
Blend on high until smooth, serve
312 calories- 49gram protein/24gram carbs/4gram fat
BANG BANG BOOGIE SHAKE

INGREDIENTS
175ml-24ml water
1 serving dextrin 30gram
3 scoop whey chocolate protein isolate

METHOD
Combine all ingredients listed in a blender.
Blend on high until smooth, serve
560 calories-101gram protein/26gram carbs/6gram fat
QUIET STORM SHAKE

INGREDIENTS
3 scoop chocolate whey protein isolate
475ml grape Gatorade
80gram oats
½ banana
1 teaspoon cinnamon
6 ice cubes

METHOD
Combine all ingredients listed into a blender.
Blend on high until smooth, serve
866 calories- 87.5gram protein/106.5gram/9.5gram fat
POST-WORKOUT SHAKE

INGREDIENTS
5 gram creatine
10gram glutamine
50gram whey protein isolate
75gram malto dextrin
1 teaspoon electrolytes drink powder
4 ice cubes

METHOD
Combine all the ingredients listed in to a blender.
Blend on high until smooth, serve
496 calories-40gram protein/81gram carbs/0 fat
CHOCOLATE FRUIT SURPRISE

INGREDIENTS
2 ½ scoops chocolate whey protein powder
2 scoops creatine
1 tablespoon natural peanut butter
75gram bananas
50gram blueberries
50gram strawberries
300ml water
4 ice cubes

METHOD
Combine all the ingredients listed into a blender.
Blend on high until smooth, serve
442 calories-57gram protein/40gram carbs/0 fat
MONSTER MASS ATTACK

INGREDIENTS
2 scoops mixed protein powder
115gram beef liver protein
2 scoops weight gainer
500ml water
4 ice cubes

METHOD
Combine all ingredients listed into a blender.
Blend on high until smooth. Serve
891 calories-117gram protein /99gram carbs/17gram fat
BIG BAD SHAKE

INGREDIENTS
2 scoops whey protein powder
1 large banana
3 gram Omega 3 supplement
300ml water
4 ice cubes

METHOD
Combine all the ingredients listed in to a blender.
Blend on high until smooth, serve
865 calories- 57.5gram protein /108 carbs/23gram fat
MASS MAKER SPECIAL

INGREDIENTS
1 packet meal replacement
1 scoop whey protein powder
2 tablespoon natural peanut butter
500ml water

METHOD
Combine all ingredients listed into a blender.
Blend on high until smooth, serve
573 calories- 73gram protein/21 carbs/21gram fat

FULL ON MASS SHAKE

INGREDIENTS
240ml water
80gram oats (soaked in water over night)
90gram whey protein isolate
1 tablespoon almond butter

METHOD
Combine all ingredients listed into a blender.
Blend on high until smooth, serve
770 calories- 90gram protein/ 63 carbs/19gram fat
BOLD BOOGIE SHAKE

INGREDIENTS
45gram dextrose
30gram glutamine
5gram creatine
2000mg vitamin c
9gram arginine
Oxygenated water- 3ooml

METHOD
Combine all the ingredients listed into a blender.
Blend on high until smooth, serve
350 calories- 44gram protein/43gram carbs/0 fat
ATOMIC MASS ATTACK

INGREDIENTS
3 scoops whey protein powder
½ banana
85gram sliced strawberries
300ml water
4 ice cubes

METHOD
Combine all the ingredients listed in to a blender.
Blend on high until smooth, serve
403 calories-75gram protein/30 carbs/ 0 fat

KISS ASS OFF SEASON SHAKE

INGREDIENTS
2 scoops chocolate whey protein powder
5gram glutamine powder
1 tablespoon natural peanut butter
240ml unsweetened vanilla almond milk
4 ice cubes

METHOD
Combine all the ingredients listed into a blender.
Blend on high until smooth, serve
313 calories- 51gram protein/8gram carbs/8gram fat

(Ref  MUSCLE & FITNESS Pty Ltd)

,

SOCIALICON
SOCIALICON
SOCIALICON
SOCIALICON