20 Healthy Foods To Add To Your Protein Shake If You Want To Put On Size
Blend For Bulk
If you're aiming to bulk up cleanly, your blender is your best friend. With the right additions to your daily shake, you can turn a basic blend into a powerhouse of healthy fats and calories that fuel muscle growth and recovery. Here are 20 nutritious, clean, and bulk-friendly foods you can throw into your protein shake without sabotaging flavor or gains.
1. Avocado
For someone wanting to add size, avocados are gold. Packed with heart-healthy fats and approximately 240 to 320 calories per fruit, they thicken your shake while ramping up the calorie load. Creamy and full of potassium and fiber, they sneak in major gains.
2. Chia Seeds
These tiny warriors are calorie-dense, omega-3-rich, mineral-packed, and full of fiber. Chia seeds expand in liquid, making your shake thicker and more filling, perfect when trying to eat more. Scatter them into the shake. Blending is not necessary. Just one spoonful delivers long-lasting energy and muscle-building nutrition.
3. Almond Butter
A bulker’s best friend, almond butter blends in with rich, nutty flavor while delivering monounsaturated fats, fiber, vitamin E, and magnesium. One scoop turns a boring blend into a mass-gain masterpiece. It’s calorie-dense and smooths your shake while supporting muscle recovery and energy.
4. Spinach
Spinach may not scream "mass gainer," but it adds nutrients like iron and antioxidants that support muscle function and overall growth. It blends seamlessly without ruining flavor, making it the ultimate stealth health boost for those bulking smart, not sloppy.
5. Oats
Oats bring the carbs and fiber your shake needs when you’re chasing size. They're slow-digesting, which means sustained energy and a thicker, meal-worthy blend. Rich in beta-glucan and other muscle-friendly nutrients, half a cup adds serious substance to your shake and your gains.
6. Banana
Bulking without bananas? It's a mistake. This naturally sweet fruit adds creamy texture, fast-acting carbohydrates, and essential minerals like potassium for muscle repair and hydration. Great before or after workouts, bananas fuel recovery and keep your shake tasting dessert-like without needing sugar or artificial sweeteners.
7. Sunflower Seed Butter
A lesser-known but powerful bulking ally, sunflower seed butter delivers healthy fats, plant-based protein, and over 90 calories per tablespoon. It’s nut-free, subtly sweet, and blends smoothly into any shake. Ideal for those with allergies or just looking to shake things up.
HOW TO MAKE SUNFLOWER SEED BUTTER | Allergy-Free Peanut Butter Alternative by Food to Live
8. Cacao Powder
Dark and antioxidant-loaded, cacao powder brings a chocolatey kick and real health perks. It supports circulation and mood, which is important when training hard and eating big. Add a tablespoon for deeper flavor and bonus compounds that work behind the scenes to support performance.
9. MCT Oil
For a calorie bump that goes down easy, MCT oil is king. This fast-digesting fat delivers clean energy, supports metabolism, and boosts your overall intake without chewing more food. It supports muscle growth and size gains by providing a readily available energy source.
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10. Whole Milk
Forget water—whole milk levels up your shake with real bulking benefits. It brings casein, whey proteins, calcium, and a nice 149-calorie boost per cup. It’s satisfying and nutritious for days you need more than flavor without sipping something skimpy.
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11. Peanut Butter
A bulking essential, peanut butter delivers healthy fats, protein, and over 180 calories in just two tablespoons. It adds creaminess and a savory kick to your shake while supporting muscle repair and sustained energy. Always choose natural versions without added sugar to keep your gains clean.
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12. Quinoa (Cooked And Cooled)
Quinoa is a complete plant protein with complex carbs and muscle-repairing minerals like iron and magnesium. When cooked and cooled, it blends smoothly into shakes, adding subtle texture and a nutrient bump. It’s perfect for those who want slow-digesting calories that fuel long-term size and recovery.
13. Cottage Cheese
Cottage cheese brings slow-digesting casein protein and creamy texture to your shake. It’s especially useful before bed, as it helps your muscles repair overnight. Packed with calcium and muscle-nourishing protein, cottage cheese blends surprisingly well and is ideal for gaining size while keeping blood sugar steady.
14. Olive Oil
This may not scream “shake ingredient,” but it’s a smooth operator. Just a tablespoon adds heart-healthy fats, 120+ calories, small amounts of Vitamins, and anti-inflammatory antioxidants. Olive oil is neutral enough to hide in most blends and helps you meet your macros without chewing another bite.
15. Pumpkin Seeds
Pumpkin seeds are muscle-friendly nuggets full of iron, magnesium, calories, and healthy fats. A spoonful adds protein and fiber. They are perfect for bulking with nutritional value, especially when you want more than empty calories. You can also opt for pumpkin seed butter as a smooth alternative.
16. Rice (Cooked And Cooled)
Leftover rice? Mix into your shake. Rice is a classic clean carb, ideal for adding size when you've got room to gain. Add cooled, cooked rice for a quick energy boost and a texture upgrade. It's mild in flavor but high in calories and easy on the stomach, so it's great for post-workout shakes that support growth.
17. Tofu (Silken Or Soft)
Silken tofu is like the stealth ninja of protein shake ingredients. It vanishes into the blend, leaving behind a thick texture and a dose of plant-based protein. It’s also rich in iron and calcium—great for dairy-free gainers looking for extra oomph.
18. Dates
Dates bring natural sugar, fiber, vitamins, minerals, and fast-burning carbs to your shake, ideal for pre-or post-workout fueling. With around 130 calories in just two Medjool dates, they offer energy and sweetness that blend beautifully with nut butter.
19. Dried Figs
Dried figs add fiber, iron, protein, and subtle sweetness to your blend. Soak them briefly before blending to soften them, then drop them in for a mineral-rich, bone-supportive boost. They’re a great way to bulk up your carb intake while adding a jammy flavor to your shake.
20. Acai Berry Powder Or Pulp
Acai delivers antioxidants and a deep berry flavor without excess sugar. It supports recovery and blood flow, lowers blood sugar, and enhances cell health, which is key when training hard. Go for unsweetened pulp or powder to keep your shake lean while packing a performance punch.
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