Top Shakes for Muscle Gain

Building muscle isn’t just about training hard — it’s about fuelling your body consistently with high‑quality calories. Shakes are one of the easiest ways to do that. They’re fast, convenient, and when built properly, they deliver serious nutrition without feeling heavy.

For 2026, we’re moving away from old‑school meal replacement powders and maltodextrin. Instead, we’re using a cleaner, tastier, more digestible base. I've gone for Per4m as they seem to be churning our some very palatable flavours. We've gone for Per4m whey because it's become a favourite with the team here.

• 60 g Per4m Whey Concentrate (try code POWER25 for 25% off)

• 120–150 g frozen banana

• 15–30 g honey

• 250–350 ml water or skim milk

This gives you high‑quality protein, natural carbs, great texture, and flavours you’ll actually enjoy.

Below are the top shakes for muscle gain, complete with macros so you can track your intake with precision.

Apple Pie Shake 

Warm, comforting, and perfect for autumn or early mornings. A means of using up apples from the garden.

Ingredients

• 60 g Per4m Vanilla Whey

• 120–150 g frozen banana or ice and banana

• 150 g stewed apple

• 20 g honey

• Cinnamon + nutmeg

• 300 ml water or skim milk

Macros (approx.)

• Calories: 480 kcal

• Protein: 42 g

• Carbs: 70 g

• Fat: 4 g

• Fibre: 5 g

Banana Nut Bread Shake

Sweet, nutty, and ideal for breakfast or post‑workout.

Ingredients

• 60 g Per4m Vanilla Whey

• 120–150 g frozen banana

• 15 g almond butter

• 20 g honey

• 300 ml water or skim milk

Macros

• Calories: 500 kcal

• Protein: 42 g

• Carbs: 65 g

• Fat: 10 g

• Fibre: 4 g

Banana Split Shake

A dessert‑style shake that still fits your macros.

Ingredients

• 60 g Per4m Vanilla Whey

• 120–150 g frozen banana

• 75 g strawberries

• 20 g honey

• 300 ml water or skim milk

Macros

• Calories: 470 kcal

• Protein: 42 g

• Carbs: 68 g

• Fat: 3 g

• Fibre: 5 g

Cappuccino Shake

Perfect for mornings or pre‑workout energy.

Ingredients

• 60 g Per4m Vanilla Whey

• 120–150 g frozen banana

• 30 ml espresso

• 20 g honey

• 300 ml water or skim milk

Macros

• Calories: 450 kcal

• Protein: 42 g

• Carbs: 63 g

• Fat: 3 g

• Fibre: 3 g

Chocolate Banana Shake

Thick, creamy, and always reliable.

Ingredients

• 60 g Per4m Chocolate Whey

• 120–150 g frozen banana

• 20 g honey

• Optional: 10 g ground flaxseed

• 300 ml water or skim milk

Macros

• Calories: 480 kcal

• Protein: 42 g

• Carbs: 63 g

• Fat: 6 g (with flax)

• Fibre: 5 g

Chocolate Mint Shake

Fresh, light, and surprisingly nutrient‑dense.

Ingredients

• 60 g Per4m Chocolate Whey

• 120–150 g frozen banana

• 1 ml peppermint extract

• 20 g honey

• Optional: 20–30 g spinach

• 300 ml water or skim milk

Macros

• Calories: 460 kcal

• Protein: 42 g

• Carbs: 62 g

• Fat: 3 g

• Fibre: 4 g

Chocolate Peanut Butter Cup Shake

A mass‑phase favourite — thick, rich, and satisfying.

Ingredients

• 60 g Per4m Chocolate Whey

• 120–150 g frozen banana

• 30 g natural peanut butter

• 20 g honey

• 300 ml water or skim milk

Macros

• Calories: 560 kcal

• Protein: 43 g

• Carbs: 62 g

• Fat: 16 g

• Fibre: 4 g

Orange Split Shake

Bright, refreshing, and perfect post‑workout.

Ingredients

• 60 g Per4m Vanilla Whey

• 120–150 g frozen banana

• 120 ml fresh orange juice

• 20 g honey

• 1 tsp vanilla bean paste

• 300 ml water

Macros

• Calories: 460 kcal

• Protein: 42 g

• Carbs: 70 g

• Fat: 3 g

• Fibre: 3 g

Pina Colada Shake

A tropical twist with great mass‑building macros.

Ingredients

• 60 g Per4m Vanilla Whey

• 120–150 g frozen banana

• 80 g pineapple

• 20 g coconut cream

• 20 g honey

• 300 ml water or skim milk

Macros

• Calories: 520 kcal

• Protein: 42 g

• Carbs: 68 g

• Fat: 10 g

• Fibre: 4 g

Final Thoughts

These shakes are designed for real‑world muscle building — simple ingredients, easy prep, and flavours that keep you consistent. Whether you’re training hard at Office Gym Club or just trying to stay on top of your nutrition during busy weeks, these recipes give you everything you need to fuel growth without overcomplicating your diet.