Voltraa

Nutrition notes · 4 min read

The hardest part of building muscle is eating enough

A five-part shake formula, one full recipe to try today, and 100 more when you want them.

Get the book · $19.97 Instant PDF · Secure checkout by Gumroad

By Voltraa · Recipes and nutrition notes

600+ kcal per shake
100 Healthy Shake Recipes: three thick shakes with peanut butter, banana and almonds
100 recipes · 5 chapters
100Recipes
600+Calories each
5Min to make

Why gaining is harder than it looks

If you train and still struggle to put on size, the first thing to check is usually food. Plenty of people feel like they eat a lot but fall short of what their training needs. Smaller appetites, busy days and skipped meals all add up.

Liquid calories are easier. A thick shake goes down fast, doesn't leave you stuffed, and packs in more calories than most snacks. The trick is building it from real food so the calories come with protein and carbs, not just sugar.

The five-part shake formula

Every shake in the book follows the same pattern. Learn it once and you can make your own.

1

Liquid base

Whole milk, soy or oat milk, or coconut milk for richness.

150–225 kcal
2

Protein

A scoop of whey, casein or plant protein, or full-fat Greek yogurt.

~120 kcal
3

Smart carbs

Banana, rolled oats, dates and fruit for energy and sweetness.

100–300 kcal
4

Healthy fats

Nut butters, seeds, avocado. The easiest way to add calories.

90–200 kcal
5

Flavor

Cocoa, cinnamon, vanilla, coffee or a squeeze of citrus.

5–50 kcal

Try one free: Chocolate Peanut Butter Power Shake

Recipe from the book · serves 1 · 5 minutes

Chocolate Peanut Butter Power Shake

760Calories
51 gProtein
70 gCarbs
34 gFat

Ingredients

  • 1 cup whole milk
  • 1 scoop chocolate whey protein
  • 2 tbsp natural peanut butter
  • 1 medium ripe banana
  • ¼ cup full-fat Greek yogurt
  • ¼ cup rolled oats
  • 1 tbsp chia seeds

Method

  1. Pour the milk into the blender. Add the protein powder, oats and chia seeds.
  2. Add the peanut butter, banana and Greek yogurt.
  3. Blend on low for 15 seconds, then on high for 30 to 45 seconds until thick and smooth.
  4. Add a splash of milk if it's too thick. Pour and drink right away.
Gain tip: add 1 tbsp honey for about +60 calories. No whey? Use 2 extra tbsp Greek yogurt and 1 more tbsp peanut butter.

Liked that one?

There are 99 more, laid out the same way

Exact amounts, five-minute methods and full nutrition numbers on every page.

Unlock all 100 recipes $19.97 · One-time payment

What's inside the book

Five chapters of twenty shakes each, plus short guides at the front.

IMuscle & Mass BuildersIIRich & Creamy ClassicsIIIBreakfast & All-Day FuelIVFruity & Tropical BlendsVDessert-Style Gainers

Every recipe has a Gain Tip to add calories, a Swap for allergies or pantry gaps, and a Chef's Note. Here are real pages:

Chapter opener page Recipe page with nutrition and method Another recipe page

Who it suits

  • Hard gainers. You eat plenty and the scale barely moves.
  • Gym beginners. You want a clear, food-first way to fuel training.
  • Active people. You run or play sport and need more energy.
  • Small appetites. You fill up fast or skip meals.

Quick answers

What do I get?

A PDF with 100 shake recipes, plus guides on building a shake, stocking your pantry and using the book safely. You can download it right after checkout.

Do I need protein powder?

Many recipes use a scoop, and each page includes a Swap so you can use yogurt or another protein source.

Will it make me gain weight?

No book can promise that. These recipes make it easier to add calories. Results depend on your overall diet, training, sleep and health, and vary from person to person.

Any problem with my download?

Reply to your Gumroad receipt email and we'll sort it out.

Read before you start. This is general recipe information for healthy adults, not medical advice. Drink one serving at a time and keep to the amounts shown. If you have a medical condition, take medication, are pregnant or nursing, are under 18 or have food allergies, talk to a doctor or dietitian first.

Start with tomorrow's breakfast

Get your 100 shake recipes

One book, one payment, yours to keep on any device.

Get instant access · $19.97 Secure checkout by Gumroad