Medium Protein Gainer Shake for Additional Energy and Muscle Growth

I’ll share my very-easy-to-make protein-gainer shake that I drink. The included ingredients are very easy to come by. Here is what you are going to need:

Medium Protein Gainer Shake
  • 10 ounces (+- 300 ml) of cow milk
  • 1 scoop (30-35g) of oat flakes
  • 1 scoop of protein powder
  • 1 banana
  • Cinnamon powder (optional)

Note: You can replace the cow milk with almond milk, if you’d like.

I call this shake ‘medium protein gainer shake’ because it has a total amount of 483 kcal, 61g of carbohydrates and 39 grams of protein, which is not only good for energy boost, but also for muscle growth.

The preparation is really simple. First, pour the milk into the blender, then add the rest of the ingredients. The banana should be sliced to 6-10 equal pieces, depending on what your blender can chew. The cinnamon powder is optional, although it does add a very good flavor taste to the shake, if you ask me. Now if you have everything in the blender, blend it for 30 seconds.

That’s it! Pour the drink into a tall glass or a shaker and enjoy!

Below I have outlined the exact nutrition values per ingredient of my medium protein gainer shake.

Nutrition Values:
Cow Milk (10 ounces)
  • 144 kcal
  • 4.5g fat (of which 2.8g saturated)
  • 14.7g carbs (of which 14.7 sugars)
  • 10.2g protein
1 Scoop of Oat Flakes (35g):
  • 130 kcal
  • 2.5g fat (of which 0.5g saturated)
  • 3.5g fiber
  • 20.5g carbs (of which 0.3g sugar)
  • 4.7g protein
1 Scoop of Whey Protein – chocolate (30g):

(Note: these values may vary depending on the protein powder used)

  • 121 kcal
  • 1.9g fat (of which 1.1g saturated)
  • 2.8g carbs (of which 2.2 sugars)
  • 23g protein
1 Medium-sized banana (100g):
  • 88 kcal
  • 0.3g fat (of which 0.1g saturated)
  • 2.6g fiber
  • 23g carbs (of which 12g sugar)
  • 1.1g protein

  • 483 kcal
  • 9.2g fat (of which 4.5g saturated)
  • 6.1g fiber
  • 61g carbohydrates (of which 29.2g sugars)
  • 39g protein

Last Notes

Also please note that if you use almond milk instead of cow milk, the nutrition values will differ a bit.

I hope that you enjoy my recipe of the medium protein gainer shake.

Last Updated on August 20, 2021