Banana & PNB Mass Gainer

Rather than weight loss, this recipe has been designed using simple ingredients for athletes wanting to bulk up or gain weight.  This tasty, satiety, smoothie will enable you to get more calories down the hatch without feeling full.

Protein powder provides a ton of low satiety protein that will fuel muscle growth and recovery.  Milk is also a super grow food, with lower protein and a perfect combination of fat and carbs together that enables growth and recovery.  Oats and banana will provide more carbs to fuel rapid recovery while the energy-dense peanut butter makes this recipe even more hyperpalatable with energy from fat and carbs together.  


One serve provides 1060 calories, 86 g protein, 37 g fat, 90 g net carbs and P:E = 0.7.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 2 scoop protein powder
  • 2 cups whole milk
  • ½ cup raw oats
  • 1 banana
  • 1 tbsp natural peanut butter
  • 3 ice cubes 


  • Combine all ingredients in a blender and enjoy fresh.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

Nutrient Optimiser

Take your nutrition to the next level with Nutrient Optimiser and get your free food list and more recipes based on your goals.  Nutrient Optimiser is designed to be the quickest and easiest way to optimise your nutrition at the micronutrient level.  

Our recipe database contains over five hundred recipes to ensure you will get the nutrition you need to thrive.  When you track your current diet for a few days, Nutrient Optimiser will identify foods that are missing macro and micronutrients in your diet.