Part of building real muscle involves not only increasing the amount of protein you consume, but increasing your caloric intake as well. While on the surface it may looking like you get to stuff your face for weeks at a time, unfortunately it’s not that easy.
Getting the right kind calories is every bit as important as getting the right amount, and unfortunately pizza and ice cream doesn’t tick the right boxes. It’s also pretty tough to get your caloric intake up while eating reasonably clean.
Fortunately there are a few simple cheats you can use to top up without really deviating from a normal, healthy diet. A few simple modifications to the humble whey protein shake can easily add an extra 1000-1500 calories a day. They’re effective, inexpensive and relatively healthy.
Whole (Full Fat) Milk
Switch the water in your shake with whole milk. Whole milk contains approximately 70 calories per 100ml, and should taste a whole lot better than the standard water and whey combo. By using 400ml per shake you’re getting an extra 280 calories.
Calories added – 280 per shake
Olive Oil Shooters
Olive oil contains 120 calories per 15g shot, and is a great way to sneak some easy calories in to your shake. It won’t taste amazing, but the taste should blend with everything else and will be fairly hard to notice.
Calories added – 120 per shake
Peanut butter is a great source of protein and healthy fat. It also tastes great and blends well into shakes, so it’s a winner all round. It comes in at around 100 calories per tablespoon – just make sure you stick to natural peanut butter.
Calories added – 100 per tablespoon
Mixing up your shake by adding these three ingredients to your normal whey protein makes getting an additional 500 calories at a time insanely easy. There’s barely any prep, you don’t need to carry Tupperware around all day and it’s cheap. Stick with a double scoop of whey protein for each shake and you’ll be well on your way to hitting your daily protein targets as well.