bulk shake zelf maken met havermout en pindakaas private supplements

Make a bulk shake with oatmeal and peanut butter

What is a bulk shake

A bulking shake is a nutritious drink specially formulated to increase your calorie intake and provide you with the nutrients you need to build muscle mass during a bulking phase. Such a shake usually contains a combination of proteins, carbohydrates and healthy fats.

Why take a bulk shake

A bulking shake is taken during a bulking phase to increase calorie intake and get the right nutrients needed for muscle growth and recovery. Here are a few reasons why people take a bulking shake:

  1. Calorie surplus: When bulking you aim for a positive energy balance, which means that you take in more calories than you burn. A bulk shake can help you easily add extra calories to your diet, especially if you have trouble eating large amounts of food.

  2. Muscle growth: To build muscle mass, sufficient protein intake is essential. A bulk shake usually contains protein powder, which is a concentrated source of protein. Proteins are the building blocks of muscles and support muscle growth and recovery after intense workouts.

  3. Convenience: A bulk shake can be useful for people who have busy lifestyles or are on the go. It is quick and easy to prepare and can serve as a meal replacement when you don't have time to prepare a full meal.

  4. Nutrient supplementation: A well-composed bulk shake can contain carbohydrates, healthy fats and other nutrients in addition to proteins. This helps to provide your body with the necessary energy and nutrients for optimal performance and recovery.

It is important to note that a bulking shake should complement a balanced diet and not be the sole source of nutrition. It is always best to get nutrients from a variety of foods and ensure a balanced and varied diet.

Recipe for a bulk shake with oatmeal and peanut butter

Here's a recipe for a simple bulking shake:

Bulk shake ingredients 1

  • 250 ml milk (skimmed milk, almond milk, soy milk, etc.)
  • 1 scoop protein powder (e.g. whey protein , isolate protein or vegan protein )
  • 1 banana
  • 2 tablespoons peanut butter or almond butter
  • 1 handful of oatmeal
  • Optional: 1 tablespoon honey or maple syrup for extra sweetness

Preparation method bulk shake 1

  1. Place all ingredients in a blender.
  2. Blend everything to a smooth consistency.
  3. Taste the shake and add extra sweetener if necessary.
  4. Pour the shake into a glass and serve immediately.

This shake contains a good balance between proteins, carbohydrates and fats. It provides your body with the building blocks and energy it needs for muscle growth while bulking.

Bulk shake ingredients 2

  • 300 ml whole milk
  • 1 scoop vanilla protein powder
  • 1 ripe banana
  • 2 tablespoons peanut butter
  • 1/4 cup Greek yogurt
  • 1/4 cup oatmeal
  • 1 tablespoon of honey
  • Optional: a handful of spinach or kale for extra nutrients

Preparation method bulk shake 2

  1. Add all ingredients to a blender.
  2. Blend on high speed until all ingredients are well mixed and have a creamy texture.
  3. Taste the shake and add additional honey for sweetness if necessary.
  4. Pour the shake into a tall glass and serve.

This shake is packed with calories, protein, carbs and healthy fats to help you bulk up. It's also a great option for after your training sessions as it aids recovery and promotes muscle growth.

Remember that you can always adjust the ingredients and proportions based on your own preferences and nutritional needs. For example, you can add other types of fruit, replace nut butter or use different types of milk. Experiment and make the shake to your taste!