Post-Workout Mass Gainer Shake

700+ calorie shake for muscle building — whole food ingredients instead of commercial mass gainers. 50g protein with fast and slow carbs for recovery.

Ingredients

• 2 scoops whey protein (50g protein)
• 1 large frozen banana
• 1/2 cup oats (blended to powder first)
• 2 tbsp peanut butter
• 1.5 cups whole milk
• 1 tbsp honey
• 5g creatine monohydrate
• Pinch of salt

Method

1. Blend oats alone for 10 seconds to make oat flour — this prevents chunky texture.

2. Add milk, peanut butter, and honey. Blend to combine.

3. Add frozen banana, protein powder, creatine, and salt.

4. Blend until completely smooth, about 60 seconds. This is a thick shake — add more milk if needed.

What You're Practicing

Mass gainer strategy:

• Commercial mass gainers are mostly maltodextrin (cheap sugar). This whole-food version is better nutrition for the same calories.
• The 2:1 carb-to-protein ratio is optimal for post-workout recovery and muscle protein synthesis.
• Oats provide slow-digesting carbs, banana provides fast carbs — both are useful post-workout.
• Drink within 2 hours of training for best results, though total daily intake matters more than timing.

Supplement add-ons (nutritional impact per serving):

• Dextrose powder (30g): +120 cal, +30g carbs. Pure glucose that spikes insulin within 15 minutes, creating an anabolic window that drives amino acids and creatine into depleted muscle cells. Only beneficial immediately post-workout — otherwise it's just empty sugar. Brings total carbs to 108g.
• Glutamine (5g): +20 cal, +5g protein. Most abundant amino acid in muscle tissue, depleted by 30-40% after intense training. Supplementing may reduce muscle soreness and support immune function during heavy training blocks. Flavorless.
• Digestive enzymes (1 capsule with protease + lactase): +0 cal. Consuming 700+ calories in liquid form can overwhelm digestion. A broad-spectrum enzyme blend helps break down the whey protein and milk sugars, reducing bloating and gas.
• Creatine monohydrate (5g): Already included in the recipe. The high-carb, high-protein environment of this shake is the optimal vehicle for creatine absorption — insulin drives creatine into muscle cells alongside glucose and amino acids.