If you don’t already know, your fitness goals will depend largely on how you diet and focus on nutrition.
If you eat like crap, more likely than not, you will look like crap…
But if you consume high quality, organic, whole foods, you’ll look and feel great!
One of the best ways to help you achieve your fitness and nutrition goals is by drinking a protein shake filled with a multitude of nutritious ingredients!
The real question is what ingredients will your protein shake be comprised of?
The answer will largely depend on your bodybuilding goals.
If you want to bulk up and put on more muscle mass, you’re going throw more carbs and calories into your blender.
But if you want to burn fat and cut weight, you’re going to throw in more protein powder while still retaining fewer calories.
Let’s take a look at how to make the perfect vegan muscle-building shake for both bulking and cutting!
Caloric Surplus vs Caloric Deficit
If you want to bulk up and put on muscle mass, you need to consume more calories than your body burns.
Those extra calories will help repair your muscles and put on more weight.
When you want to cut weight and burn fat, you need to consume fewer calories than your body burns.
Since your lacking calories and energy in this state, your body will take and burn fat storages to make up for the lost energy.
Why am I telling you this?
Because the protein shake you create will have a large impact on whether or not you’re shooting for a caloric surplus or caloric deficit.
If you don’t create a shake that matches your goals, you might as well not even exercise in the first place.
Vegan Protein Shake For Bulking
We’re going to aim for a higher number of calories for this bulking shake. Remember, we’re shooting for a caloric surplus here.
Here’s a list of ingredients you’re going to need:
- 1-2 Cups of Plant-Based Milk
- 1-2 Servings of Protein Powder
- 1 Banana
- ½ Cup of Oats
- Optional: ¼ Cup of Berries
- Optional: ¼ Cup of Seeds or Nuts
Let’s break down the ingredients.
For plant-based milk, I recommend one that is higher in calories, either Soy Milk or Pea Milk. Personally, I prefer to use these because they’re also high in protein (around 8g per cup). I do not recommend using almond milk, as it’s usually much lower in calories. Calories: 100-150 Protein:
Now for the protein powder. This is probably the most important ingredient, as it’s going to supply you with a good deal of protein and amino acids to help you refuel those muscles. Any plant-based powder will do, but I highly recommend using Less Naked Pea Protein Powder or Orgain Organic Protein Powder. Both are high in protein, taste great and get the job done.
Next up, the banana. Why does everyone seem to be throwing bananas into their shakes? It’s because they have a great deal of potassium and nutrients that help promote recovery. Bananas are also high in fiber, help your digestive tract, and lowers your risk of cardiovascular disease. It’s one of the healthiest foods on the planet! Why not throw it in your protein shake?
Oats are another fantastic superfood high that are high in carbohydrates and some protein. Carbs are important here because they’ll help supply you with a good deal of energy. Not to mention they are also rich in antioxidants and substances have shown to lower your risk of cancer and disease.
The last two options I added are optional but are highly recommended, especially when it comes to making a protein shake for bulking.
Berries are another superfood that are high in antioxidants that help heal the muscles as well as fight inflammation. They are an excellent choice to throw into a post-workout shake. Try throwing in a handful of blueberries, raspberries, and goji berries, as they are some of the healthiest foods you can eat.
Nuts and Seeds are high in calories, which is perfect to help you replenish the calories you lost from a grueling workout, as well as help you reach your caloric surplus. They are also extremely healthy and high in protein. Try adding either hemp seeds, walnuts, or chia seeds to your shake and see your gains increase!
Vegan Protein Shake For Cutting
Now if we’re cutting, we’re going to shoot for fewer calories, but still retain a high amount of protein in our shake. That way we can still preserve that muscle mass we worked so hard for, while still burning fat.
- 1 Cup of Water or Almond Milk
- 1-2 Servings of Protein Powder
- 1 Banana
- ¼ Cup of Berries
Break down of the ingredients.
When it comes to cutting, your liquid base should be comprised of water or almond milk. Water doesn’t have any calories and almond milk has about 40 calories per cup. Remember, we’re shooting for a low-calorie shake here. Almond milk is super smooth and high in both Vitamin D and calcium.
Protein powder is essential for any protein shake, but even more so for a shake designed to help you cut weight. When you cut weight, it’s necessary to retain a higher protein profile – around .8g per lb of bodyweight. Because you need more protein, I recommend throwing in more protein powder in your shake, maybe 2 servings?
Lastly, add some fruit. That includes a banana and a mix of berries. You already know both ingredients will help speed up your recovery. But adding fruit, especially a banana will help sweeten your shake and make it tastier! Overall, the shake is super low in calories, but still high in protein. Use this shake as a meal replacement if need be!