Muscle Building Smoothie

muscle building smoothie

Drink this muscle building smoothie right after a workout and start to replenish your muscles by providing the amino acids they need to repair the micro tears caused by training. 

A series of posts on smoothies

This is the fourteenth in a series of posts on Smoothies. Here is the full list you can click on:

Muscle building smoothie

First we’ll list the muscle building recipe ingredients and then we’ll get into the benefits of each. 

Muscle building smoothie Ingredients:

  • 2 cups whole milk
  • 1 helping of chocolate protein shake
  • ½ a banana
  • 2 tablespoons peanut butter
  • 1 cup cherries
  • Kiwi fruit
  • 1 tablespoon of honey. 

Whole milk

Whole milk is important for testosterone because testosterone is made from healthy saturated fats. And there is plenty of saturated fat in  whole milk. 

Testosterone has the effect of increasing our growth hormone levels, such that exercise is more likely to build muscle mass.

Protein shake

Protein shakes are a source of amino acids that are well absorbed by the body. Increases in amino acid levels are associated with increases in muscle synthesis, especially when combined with resistance training. We will normally use a  whey protein.


Bananas are very dense in carbs. They will help rebuild glycogen levels in the muscles and help prevent muscle breakdown. They are also rich in potassium, which is an electrolyte helpful for muscle contraction.

Peanut butter

Peanut butter is here in part to provide an additional source of protein, so that the testosterone can put it to work building muscle.


Honey is perfect for providing energy both slowly and quickly. This is because its fructose and sucrose are absorbed into the bloodstream at different rates. Muscle building requires energy. And the sugar from the honey in the smoothie will restore glycogen to the muscles.


As well as being a great source of vitamin C and an excellent antioxidant.

Cherry juice also seems to improve the recovery of muscle strength after a workout.

Kiwi fruit

kiwi fruitKiwi fruit is carefully chosen for its synergistic effect with the peanut butter and the banana. 

Within these three ingredients there are ample sources of zinc, magnesium and vitamin B6. These are the very same ingredients that make up the popular supplement ZMA. 

ZMA is a supplement used by athletes to encourage muscle growth, deeper sleep, and also to produce more testosterone. 

A bedtime smoothie too

You can also drink this smoothie just before bed. This will give you another anabolic window in which you can gain muscle growth. But in this case use a casein protein instead of whey. Casein releases protein much more slowly, which makes for a steady supply of energy during the course of sleep.

Smoothie equipment

You can’t make a good muscle building smoothie without the right equipment. So here are some things to have on hand. Make sure you have sharp knives for cutting, a good cutting board, and the following.

Blenders for smoothies

The blender is at the center of the smoothie universe.

nutribullet pro

We like the Nutribullet Pro as having the best individual overall value for money out there. But it is not really big enough for making smoothies in bulk, which is what we recommend here. Click on the red Nutribullet Pro link below.


The Vitamix is the Top of the line premium choice  but, in our opinion,  there is no need to spend so much. Click on the red Vitamix link below. 

NInja BL770

Our best overall choice is the Ninja BL770. Click on the red Ninja BL770 link below.

Mason Jars for smoothies

As explained elsewhere, we don’t like the “smoothie pack” prep. technique. We know it’s popular but, for us, it’s just inefficient.

mason jars

We much prefer to make smoothies in bulk (at least a week’s supply) and freeze them in individual wide-mouth, “ready-to-drink” Mason jars.

Remember to leave an inch or so at the top to allow for expansion of the liquid as it freezes.

We like the jars that have holes for straws. And you can travel with them too. 

Click on the red link below.

Spatula for smoothies


You must have a long, flexible spatula to make sure you scrape all of the good stuff out of the blender.

Click on the red link below.

Reusable Smoothie straws

reusable smoothie straws

You don’t want to be throwing all those used straws away. Click on the red link below for the reusable kind.

Smoothies for weight loss

Many of us (maybe even most of us) started out with smoothies as a way to lose weight. So, while we are not advocates of crash or fad diets, here is a great fast start introduction to smoothies and losing weight.

 in the 21-Day Smoothie Diet by Drew Sgoutas,  Drew returns you to a regular diet that includes smoothies, after the 21-Day period.

Click on the red underlined link below. The program is digitally delivered.  And it has a 60-day money-back guarantee. So there is no risk to you.

And, just below the link, you can see what Amanda has to say about it.

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