Muscle Shake: Drink Up Your Calories

Putting on incredible mass requires a serious caloric intake, especially if you’re a hardgainer. This power shake puts you into calorie overload.

By Matthew Kadey, MS, RD | January 11, 2013

1 Cup 2% Milk

A good bridge between high-fat whole milk and lower-calorie skim. A recent Canadian study found people who exercised daily while following a high-dairy diet for 4 months shed fat while simultaneously gaining muscle.

2 Tablespoons Peanut Butter

Adds about 180 calories as well as vitamin E, an antioxidant that can help weary muscles heal.

2 Scoops Whey Protein Isolate

Sneak in an extra scoop to beef up calories and muscle-building branched-chain amino acids.

1 Large Banana

Not just for monkeys, a large banana provides more calories than most other fruit. What’s more, it can help restock your energy store after a monumental workout.

2 Teaspoons Flax Oil

A concentrated source of fat calories, many of which come from beneficial omega-3 fatty acids that may help quell muscle inflammation.

Nutrition Information

Serves One

670 calories, 54 g protein, 50 g carbs, 30 g fat

About the Author

Matthew Kadey MS RD

Matthew Kadey, M.S., RD, is a Canadian-based dietitian, nutrition writer and recipe developer. A regular contributor for Oxygen and Muscle & Performance magazines, he is also the author of Rocket Fuel: Power-Packed Foods for Sports and Adventure (VeloPress, 2016), Muffin Tin Chef (Ulysses Press, 2012) and The No-Cook, No-Bake Cookbook (Ulysses Press, 2013). An avid cycle tourist, Matthew has pedaled his bike through Thailand, Cuba, New Zealand, Sri Lanka and Myanmar.