Muscle Building Smoothie Recipes

Aside from the constant barrage of date requests I get from a fully intoxicated Britney Spears (that chick won’t take no for answer), one of the most frequent emails that’s been coming my way lately is a request for muscle building smoothie recipes.

So today I’m going to show you how to make a few of my favorite drinks. The ones that don’t kill brain cells, that is.

First things first- like mom always said…

“Turn down that goddamn music!”

“I found another condom wrapper and empty six pack under your bed!”

“You history teacher called and said you missed class AGAIN!”

“You failed STUDY HALL, you nitwit!”

“You’re ruining your body with all those tattoos!”

Wait…actually that’s what MY mom said.

What your mom probably said was, “Don’t eat junk food.” And she was right.

Most of the pre-made muscle building smoothies you buy in the health food store are full of artificial ingredients, sugar and junk food.

So use a high quality, grass fed protein powder and blend in the other stuff on your own. You don’t want my mom on your ass; trust me.

Like Snoop Dog I like to get an ample amount of fresh greens on a daily basis. Only I throw the greens in my shakes.

The question that always follows this statement is, “Can you taste the spinach (or kale)?”

And the answer is no, you can’t.

Aside from the greens I also like to throw in fruit, healthy fat and some protein.

Below are four of my favorite muscle building smoothie recipes.

Banana Berry Bang Busprotein smoothies
2 scoops protein
1-2 cups mixed frozen berries
1 banana
handful spinach
16 oz water
8 oz vanilla almond milk
dash of cinnamon

The Sticky Icky
2 scoops protein
1 banana
1 tbsp peanut butter
handful cashews
1/2-1 cup frozen spinach
8-16 oz water
8 oz sugar free chocolate hemp milk
1 tbsp cacao nibs



Virgin Sex on the Beach
2 scoops protein
1-2 cups tropical frozen fruit (papaya, mango, pineapple)
1 banana
1 cup coconut milk
1 tbsp shredded coconut
1 tbsp macadamia nuts
8-16 oz water

The Fixer
2 scoops protein
1 cup frozen berries
1 banana
1tbsp hulled hemp seeds
1 handful spinach
1 tsp coconut oil
1 handful macadamia nuts
dash of cinnamon
16-24 oz water

Give those a try and let me know what you think. I’ll hit you back with some more kick-ass shake recipes real soon.

Please leave your questions and comments below. And feel free to share any recipes of your own.

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16 Responses to Muscle Building Smoothie Recipes

  1. Mike Kerr April 29, 2010 at 8:18 am #

    When I made the switch to rice protein for my breakfast shakes (from either whey or a whey/casein blend) I noticed a significant texture to the shakes. I wouldn’t so much say the protein was grainy, but it wasn’t as smooth as the whey or whey/casein, and I’m wondering if that’s just something I’ll have to get used to with rice protein, or if it’s because I got a cheaper rice protein instead of SW. I know it’s been a long time since you took whey to be able to compare them, but would you say the SW is smooth?

    Also, is there a benefit to using kale instead of spinach in the shakes since you can’t taste either? Do you just mix it up because they have different nutritional properties?

    Finally, and off topic (because I keep forgetting to ask at the gym), can I be eating black beans? Just after training?

    Thanks, Jay.


  2. Taylor April 29, 2010 at 8:48 am #

    Love the post Jay, I’m a big fan of smoothies myself as I hate eating breakfast straight when I get up in the morning. Since Sun Warrior doesn’t ship to Canada, I was looking at Pro Grade and I like what I see. I was just wondering though, for trying to slab on muscle would you recommend their Protein Powder or their Pre and Post workout drink, I’m not sure which one to choose. I can’t keep buying weight gainer because it’s to expensive and I rather eat whole foods. But I obviously need something to drink after a hard ass weight training workout. (currently doing the Maximum Mass in Min Time Program) Please help a brother out. Thanks a lot for taking the time.

  3. Jonathan April 29, 2010 at 8:49 am #

    Do you like sun warrior over hemp protein? I typically use manitoba harvest 70% protein, I have also been experimenting with the Vega protein mix, have you tried it?
    Here is my go-to morning smoothie…
    1 Bananna
    3-4 handfuls of spinach
    handful of raw almonds
    1 spoonful ground flax
    3 tbls hemp protein
    2 spoonfuls of hemp oil
    1 cup of unsweetened hemp/almond milk
    1 stevia packet

    Just started following your blog, great stuff, thanks for all the good info.


  4. Jesse April 29, 2010 at 9:41 am #

    I love it man. I love your previous muscle building shake of : rice milk (that’s what I use) sun warrior protein, frozen berries, spinach, banana, cinnamon, steel oats~this one addition ingredient makes this smoothie extra thick~and thick is good ;-) top with gogi berries.

    Another really good one is Mocha Madness for those times when you need a kick in the A$$.
    A cup or two of Rice or Almond Milk depending on how think you want it, protein of choice depending on body weight, tbsp or two of flax ground seeds, heaping tbsp of almond butter or peanut butter, a tbsp (or two) of instant coffee, banana (really imp or else its to bitter) and a tbsp of chocolate syrup if its post workout. If not you can eliminate or substitute cacao nibs. This shake taste like a Reese’ peanut butter cup, really nutty and THICK (see above).

  5. Ryan The Mick April 29, 2010 at 10:55 am #

    I love how you named one of your shakes after a Pearl Jam song, keep up the good work bro!

  6. Jeremy April 29, 2010 at 11:00 am #

    Great post Jason! I too hate solid food in the morning so a smoothie is a great idea.

    You mentioned Sun Warrior protein and suggested Pro Grade (which I will have to get)…I know this question may require a lengthy answer, but how can you determine (among the thousands of brands) whether or not a specific brand of protein is “schlock”?

    I have a whey protein that I have been using for a few months. It tastes fine, mixes well and has the ideal ingredient balance that I would want. But how do I know if those ingredients are quality and that this stuff is worth my $$?

    Thanks for the input!


  7. Steve April 29, 2010 at 11:17 am #


    I’ve purchased and am a big fan of both MGS and Triple Threat Muscle. Is there any way to access the Advanced Mass Building Guide that John Alvino references in “The Best Gains of my Life” post from Aug 12, ’09?



  8. Jamin Thompson April 29, 2010 at 2:50 pm #

    I am definitely going to have to try and whip up the Banana Berry Bang Bus (it sounds pretty damn good) & since snoop dogg says so, I wont slack & I’ll be throwin in some greens into the mix as well lol

    By the way, you were dead on about ProGrade, their stuff is legit.

  9. jasonferruggia April 29, 2010 at 4:10 pm #

    Mike- the SW isn’t as smooth as whey. But I don’t notice a difference anymore since it’s been so long. I would mix up the kale and spinach. And yes, you can eat black beans.

    Taylor- you could get the protein and mix it in with some rice or oat milk post workout.

    Jonathan- I also mix in some hemp and pea protein as well. I am a big fan of Vega.

    Jesse- it’s all about the thickness…

    Ryan- I’d name my kids after a Pearl Jam song ;)

    Jeremy- I am fortunate enough to be in a position where I know the owners of companies and also get to see lab results from many supplements. So I have an inside track on what’s good and what’s schlock. Although, in all honesty I haven’t been keeping up with it as much lately.

    Steve- send an email to RengadeGym at and someone can set you up with a way to purchase that.

    Jamin- Nice…

  10. Ryan The Mick April 29, 2010 at 4:14 pm #

    Do it! I think it would be cool to hear someone yell in a large crowd,
    “Hey foxymophandlemama get your butt over here!”

  11. jasonferruggia April 29, 2010 at 4:17 pm #

    Haha. But how could I allow someone to talk to my daughter like that?

    Maybe get your “ass” over here.

  12. Jose April 30, 2010 at 7:02 am #

    Do you juice the spinachs in a juicer or you just blend it with the rest of ingredients.
    Thanks for your answer

  13. Niel Rishoi April 30, 2010 at 4:50 pm #

    I can’t eat solid food very well in the morning either, and agree, smoothies are SO palatable. I take it on the road, in a coller in my car: therefore, I’m never without a complete food source.

    I do:
    Frozen rganic strawberries, several
    1 cup raw milk
    1 cup cottage cheese (terrific slow bsorbing casein)
    1 scoop whey protein
    half cup yogurt
    2 tablespoons coconut oil, melted
    3 tablespoons raw, uncooked honey
    or sprinkles of stevia

    i use peaches, blueberries and mangos on alternate days – all frozen

  14. Jay May 2, 2010 at 11:01 pm #

    Your diet looks incredibly healthy…do you feel excellent all the time?

  15. deb roby May 3, 2010 at 8:47 am #

    While not exactly any of these recipes, I mix up a similar shake every day. Carry it to work (I’m a personal trainer) and use it as mid-morning/mid-afternoon snack. Amazed that I never taste the kale/spinach.

    With summer coming, try adding a bit of cucumber. You may taste it, but it’s a cool refreshing taste in these drinks.

  16. Tyler Young May 11, 2010 at 11:20 am #

    i used Stevia extract as a sugar substitute because i am diabetic. Stevia is really sweeter than sucrose.,-*