How to Make High-Calorie Bulking Smoothies

Those big muscles that make you want to flex in the mirror all day long… Everybody wants them, but there’s a lot that comes into making them grow. If you want big muscles, you need to lift heavy weights and that’s all, right? 

Nope! If that’s all you do, you’re probably beyond frustrated right now because you can’t get your muscles to grow even though you’re killing yourself at the gym. The thing is, you’ll never get really big muscles unless you get your body into a calorie surplus, which means you need to take in more energy than you’re burning. This surplus is what fuels muscle growth and that’s what will give you the abs and biceps you’re dreaming about.

A Man Holding a Plastic Tumbler

Here’s where smoothies come in to save the day. And we’re not talking about your regular kale and spinach kind – we’re talking about healthy, tasty concoctions that are rich in nutrients and calories. The best thing about them is that they’re insanely easy, even for those culinary-challenged or just plain lazy. 

The possibilities are almost endless when it comes to smoothies, so go grab your blender and let’s make some smoothies!

 Top 4 Ingredients for High-Calorie Smoothies

If you want to make a good smoothie, you need to have a basic understanding of the ingredients, so let’s talk a little bit about the building blocks every smoothie should have.

  1. Carbohydrate Sources

There are many tasty, healthy sources of carbohydrates. Carbohydrates are your body’s primary source of energy, so they’re important for anyone looking to bulk up. Oats, dates, bananas, and berries are excellent for smoothies because they are a mix of fast-acting and slow-digesting carbs, which means they’ll keep your energy levels stable throughout the day. All of these ingredients are great before or after a workout. 

  1. Protein Sources

Protein-rich ingredients support muscle repair and grow, so you’ll recover faster from workouts and build lean muscle mass better. Whey protein is the holy grail of muscle-building supplements, and many of them also include added creatine, so this is a really convenient way to fuel your muscles with both creatine and protein in one go. Greek yogurt and peanut butter are also really popular for bulking smoothies because they have a hefty dose of protein combined with additional nutrients like probiotics and healthy fats. 

  1. Healthy Fats

When you have ingredients with healthy fats in your smoothies, you get a boost in your calorie intake. They promote satiety, meaning you stay satisfied and energized throughout the day. Avocado, nuts and nut butters, and chia seeds are fantastic sources of healthy fats because they provide a mix of monounsaturated and polyunsaturated fats that support heart health and improve absorption of nutrients.

  1. Liquids and Flavor Enhancers

This is what will add taste and texture to your smoothie, so they’ll be tasty and, well… drinkable. Without a liquid, your smoothie won’t be a smoothie, it will be a paste. 

You can use milk (dairy or plant-based), which will be a base and it will provide hydration and creaminess. Honey is good for sweetness because it won’t spike your blood sugar levels, and a bit of cocoa powder will add a rich flavor with a dose of antioxidants. 

 Smoothie Recipes

Now let’s get into the fun part – how to make smoothies!

Chocolate Peanut Butter Banana Smoothie

Chocolate Peanut Butter Banana Smoothie

Peel the banana, slice it into chunks and throw it in a blender. Add protein powder, peanut butter, milk, and cocoa powder. Blend it until it’s smooth and creamy. You can add ice cubes after and blend it again if you’d like, but this part is optional. 

Pour it into a glass and enjoy! It tastes more like a chocolatey treat than anything else. 

Tropical Avocado Nut Smoothie

Tropical Avocado Nut Smoothie

Scoop out the flesh of your avocado and put it in a blender. Add pineapple and mango chunks, almond butter, honey, and coconut water. Blend it until it’s nice and creamy and then taste it. If it’s not as sweet as you would like, add some more honey. 

Pour it in a glass and enjoy your tropical delight! If you want to be fancy, garnish it with a slice of avocado or sprinkle some coconut flakes on top.

Berry Oats Yoghurt Smoothie

Berry Oats Yoghurt Smoothie

Combine rolled oats, Greek yogurt, berries, honey, and milk in a blender. Blend it until the texture is smooth and creamy and taste it. Add more honey if you want it to be sweeter, and you can also add some ice cubes.

And you’re done! Pour it in a glass and enjoy!


How many calories are in a typical high-calorie bulking smoothie?

You can count on about 300-800 calories, depending on the ingredients that were used and the serving size. 

What is the best time to drink a bulking smoothie?

The best time is around the time you work out. It can be before or after, whatever ends up being better for you. But if you’re not working out that day, you can also drink a smoothie as a meal replacement or a snack throughout the day to support your overall calorie intake. 


Nobody wants to eat or drink anything that doesn’t taste good, but sometimes, we bite the bullet and do it for the sake of our health. But hopefully, now you’ve enriched your idea cabinet and have realized that not all healthy goods need to taste like a pair of socks. Healthy can actually be tasty!

The recipes we’ve provided are only scratching the surface when it comes to the possibilities. The main thing is that you consider the base that we’ve covered before the actual recipes and then build upon that. This way, you’ll ensure a good foundation for bulking up, while still creating something that you’ll actually look forward to. Be sure to tweak and experiment and adjust the taste (sweetness, how cold it is, etc.) to your liking.

Now, what we’d like to hear is about your opinions, your secret recipes, and your way of creating the perfect high-calorie smoothie for maximum bulking. Leave all your thoughts, questions and suggestions in the comments section below!

Stay smooth! 


1. E. Jequier “Carbohydrates as a Source of Energy,” The American Journal of Clinical Nutrition 59, no. 3 (1994): 682S-685S.

2. Richard B. Kreider, Bill Campbell “Protein for Exercise and Recovery,” The Physician and Sportsmedicine 37, no. 2 (2009): 13-21.

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