3 Quick Smoothies for Muscle Gain

Smoothies are a fast, tasty, and effective way to get the nutrients your body needs for muscle growth. Packed with protein, healthy fats, and carbs, these three smoothies are perfect before or after your workouts.

1. Banana Peanut Butter Protein Smoothie

Ingredients:

1 banana

1 scoop protein powder (whey or plant-based)

1 tbsp natural peanut butter

1 cup milk or almond milk

Ice cubes (optional)

Instructions:
Blend all ingredients until smooth. This smoothie is high in protein and healthy fats, giving your muscles energy and building blocks for growth.

2. Berry Oat Muscle Smoothie

Ingredients:

½ cup oats

1 cup mixed berries (fresh or frozen)

1 scoop protein powder

1 cup milk or yogurt

1 tsp honey (optional)

Instructions:
Blend until creamy. Oats provide slow-digesting carbs for sustained energy, while protein and berries support recovery and muscle repair.

3. Green Power Protein Smoothie

Ingredients:

1 handful spinach

1 banana

1 scoop protein powder

1 tbsp almond butter

1 cup almond milk or water

Ice cubes

Instructions:
Blend everything until smooth. Packed with vitamins, minerals, and protein, this smoothie boosts recovery while keeping you energized.

Tip: Drink your smoothie within 30–60 minutes after training for maximum muscle-building benefits. You can adjust ingredients to your taste or calorie needs.