Bodybuilding 3 MIN READ 33439 VIEWS March 2, 2016

7 Muscle Building Smoothies

Written By Puneet

7 Muscle Building Smoothies

Imagine this- an exotic, visually appealing, full of flavour muscle-building smoothie that offers as much or maybe more nutrition than standard muscle-building shakes. Is that really possible? We say it is!

It is time you experiment and try each of these muscle-building smoothie recipes below which are packed with strong flavour for stronger muscles. They are easy and only take up to 5 minutes.

Use these tips and recipes below to get the maximum out of your blender.


The blueberries aren’t just super food for your brain, they also have antioxidant properties. The pinch of Acai powder in this recipe helps boost energy levels in your body.


1 cup frozen Blueberries

2 tbsp. Acai Powder

1 cup Ice

1¼ cup sugar-free Almond Milk

¼ cup Oats

2 scoops Vanilla flavored Whey/ Egg-white Protein Powder

Nutrition/ serving-

Calories 514

Protein 49g

Carbs 54g

Fat 12g

When to drink- 45 to 60 minutes before workout


It is sort of an unsaid rule that, in a palatable high protein smoothie recipe, you have to mix peanut butter and chocolate flavoured Whey. This protein smoothie is a popular one among the bodybuilders as it helps fuel up muscles and satisfies the taste buds.


2 tbsp. Peanut Butter

1 Banana

1 scoop Whey Protein 

½ cup fat-free frozen Chocolate Yogurt

1 cup fat-free Milk

Nutrition/ serving-

Calories 465

Protein 42g

Carbs 39g

Fat 17g

When to drink- Post workout


Peaches are very versatile fruits. You can toss them into a salad, bake a pie or blend them into a delicious smoothie. It is a creamy tropical paradise with the punch of orange.


2 cups Peaches

¼ cup fat-free Greek Yogurt

½ cup Orange Juice/OJ

2 scoops Vanilla Whey / Egg-white

Nutrition/ serving-

Calories 430

Protein 52g

Carbs 49g

Fat 3g

When to drink– Post Workout


Strawberries are rich in antioxidants and a treat for the taste buds. They enhance the flavour of the cookies and cream Whey protein powder. This smoothie is packed with both nutrients and flavour.


1 ½ cups frozen Strawberries

1 tbsp Strawberry (100% fruit preserve)

1 cup unsweetened Vanilla Almond Milk

2 scoops Cookies & Cream Whey Protein Powder


Calories 378

Protein 46g

Carbs 37g

Fat 6g

When to drink- Any time or as meal replacement


This recipe is protein packed, creamy, cold and a refreshing balance of sweet and citrus. To their stock of vitamins A and  Vitamin C Tablets, mangoes add a healthy dose of beta-carotene and helps in muscle recovery. Trust us; you won’t get enough of this mangolicious protein smoothie. Sheer bliss!


1 cup sugar-free Apple Juice

½ cup frozen Mango

½ cup frozen Pineapple

½ cup Greek Yogurt

2 tbsp. Orange Juice concentrate

2 scoops Vanilla Protein Powder


Calories 600

Protein 64g

Carbs 79g

Fat 4g

When to drink- Any time or as meal replacement


This smoothie is perfect for those who want to have a serving of vegetables packed in their drink apart from typical lunch or dinner. The added fiber in this smoothie will provide satiety, control hunger pangs and boost energy levels throughout the day.


1 cup Milk (dairy/ almond/ soy)

2 handfuls of Spinach/ Kale

1 frozen Banana

½ cup fat-free Greek Yogurt

Nutrition/ serving-

Calories 253

Protein 18g

Carbs 38g

Fat 4g

When to drink- Any time or as meal replacement


The magic of a protein shake occurs when you stray outside typical flavours and recreate the drinks you love, but in a healthier, protein-packed way. Say Aloha to this high-protein pina colada inspired smoothie recipe. Off course it tastes really good and is surprisingly refreshing.


1 ½ cups frozen Pineapple

4 Ice Cubes

½ cup fresh Orange Juice

¼ cup canned Coconut Milk

¼ cup 100% Pomegranate Juice

2 scoops Vanilla Whey/ Egg-white Protein Powder

Nutrition/ serving-

Calories 467

Protein 46g

Carbs 59g

Fat 8g

When to drink- Post workout
You may tweak these delicious muscle-building smoothie recipes as per your calorie needs as some of them have more carbs than the others, some have higher fat and some are great for cutting. So if you are on a ‘fat burning‘ mission currently, swap any almond or coconut milk for water. For those who are lactose intolerant, exclude the dairy or milk products.

So, blend away and watch the liquid magic.

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