3 Ingredient Mass Gaining Shake!

Muscle gain requires a caloric surplus to fuel muscle repair and the physical growth of new tissue.

The cellular processes of metabolising macro and micronutrients, and transcribing new proteins to physically create new muscle fibres is in itself, a monstrously inefficient process that requires significant fuel in the form of caloric intake to occur.

Now you may have heard the expression that your physique is achieved by 80% diet and 20% training.

Whilst gross over simplifications like this is not ideal, they are very effective at highlighting that most of the work is in fact in the kitchen. The caloric intake is actually the hardest part of a muscle gaining phase and so any short cuts to increase caloric intake are a god send to the typical gym rat struggling to scoff down his 4000 calories of Basa and Broccoli.

To this end let us look at a healthy, balanced calorie dense (and thus mass gaining) shake you can whip up in seconds!


  • 2 Scoops Whey Protein
  • 2 tbsp Peanut Butter
  • 100g Oats


Blend in 500ml Skim Milk or water depending on intake. Skim milk will add 160 calories, 16g protein and approx 17g of carbohydrates to your shake.


Total Calories:

Milk-1044 cals

Water-884 cals



Milk- 87g

Water- 71g



Milk- 87g

Water- 63g



Milk- 33g

Water- 33g


Take Home:

The addition of over 1000 wholefood calories to your day can be represent nearly 1/3rd of the average trainees lean muscle gain phase caloric intake. It has a huge hit of protein, carbs and some health fats from the peanut butter and will support growth throughout the day without taking up half of it in the kitchen!