Max Features, Minimal Mess: The Science Behind Hooper’s Bulking Shake
Final up to date on April third, 2025
Reigning three-time Arnold Strongman Classic champ, Strongest Man on Earth, and 2023 World’s Strongest Man (WSM) Mitchell Hooper not too long ago shared his nutrient-dense, time-efficient breakfast utilizing solely eight elements.
Takes about 10 minutes to make and one dish to scrub up.
—Mitchell Hooper
Hooper’s 1,200-calorie bulking breakfast follows his simplified strategy to nutrition: protein for constructing muscle, carbohydrates for power, and fat for joint, hair, and pores and skin well being. This stability helps him hit his macronutrient goals with out utilizing a range or oven.
[Related: Be Aware of These 5 Protein Myths]
A Strongman’s Hack for Breakfast
Beneath are the elements Hooper used to make his quick and straightforward morning shake:
Whole Macros
- Energy: 1,200
- Protein: 85 Grams
- Carbohydrates: 141 Grams
- Fat: 22 Grams
[Related: Can Creatine Reduce Depression?]
Oatmeal & Peanut Butter
Soluble fiber is usually missing in typical diets, so oatmeal earned its spot in Hooper’s blender. Soluble fibers have been proven to control blood sugar, permitting for sustained power all through the day. (1) Oatmeal has a low glycemic index and helps digestive well being. (2)
Hooper blended in peanut butter over pure peanut butter, a private desire, because it’s much less messy from the oil separation. It offers him with wholesome fat and may assist satiety, making it a simple addition. (3)
Nice for energy, nice for some fat.
—Mitchell Hooper
[Related: Do You Really Need High Glycemic Carbs Around Your Workout?]
Hitting Protein Targets
Hooper’s breakfast included 85 grams of protein; most got here from 1% fats milk and fast-digesting whey isolate. Milk has been proven to assist with post-workout recovery, physique composition, energy, and energy. (4) Whey isolate promotes muscle progress whereas being low in carbs and fat. (5)
Throw in a few scoops, and also you’re good to go.
—Mitchell Hooper
Ultimate Steps
One entire banana and two huge ice cubes improve the shake’s texture. Hooper consists of two scoops of creatine, which has been widely researched and linked to serving to with high-intensity train and rushing up energy restoration after coaching classes. (6)
Hooper’s closing ingredient is farm-sourced honey, however he cautioned that greater meals firms produce honey of lesser high quality, watering down potential advantages like improved immune well being. (7) Whereas honey is kind of candy, its combo of advanced carbs softens the blood sugar spike by slowing the digestion of straightforward sugars.
References
- Behall KM, Scholfield DJ, Hallfrisch J. Comparability of hormone and glucose responses of obese ladies to barley and oats. J Am Coll Nutr. 2005;24(3):182-188. doi:10.1080/07315724.2005.10719464 https://pubmed.ncbi.nlm.nih.gov/15930484/
- Valido E, Stoyanov J, Bertolo A, et al. Systematic Evaluation of the Results of Oat Consumption on Gastrointestinal Well being. J Nutr. 2021;151(10):3075-3090. doi:10.1093/jn/nxab245 https://pubmed.ncbi.nlm.nih.gov/34486656/
- Reis CE, Ribeiro DN, Costa NM, Bressan J, Alfenas RC, Mattes RD. Acute and second-meal results of peanuts on glycaemic response and urge for food in overweight ladies with excessive sort 2 diabetes danger: a randomised cross-over scientific trial. Br J Nutr. 2013;109(11):2015-2023. doi:10.1017/S0007114512004217 https://pubmed.ncbi.nlm.nih.gov/23122211/
- Pourabbas M, Bagheri R, Hooshmand Moghadam B, et al. Strategic Ingestion of Excessive-Protein Dairy Milk throughout a Resistance Coaching Program Will increase Lean Mass, Power, and Energy in Skilled Younger Males. Vitamins. 2021;13(3):948. Revealed 2021 Mar 15. doi:10.3390/nu13030948 https://pubmed.ncbi.nlm.nih.gov/33804259/
- Cooke MB, Rybalka E, Stathis CG, Cribb PJ, Hayes A. Whey protein isolate attenuates energy decline after eccentrically-induced muscle harm in wholesome people. J Int Soc Sports activities Nutr. 2010;7:30. Revealed 2010 Sep 22. doi:10.1186/1550-2783-7-30 https://pubmed.ncbi.nlm.nih.gov/20860817/
- Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Train and Sports activities Efficiency, with Restoration Issues for Wholesome Populations. Vitamins. 2021 Jun 2;13(6):1915. doi: 10.3390/nu13061915. PMID: 34199588; PMCID: PMC8228369. https://pmc.ncbi.nlm.nih.gov/articles/PMC8228369/
- Palma-Morales M, Huertas JR, Rodríguez-Pérez C. A Complete Evaluation of the Impact of Honey on Human Well being. Vitamins. 2023;15(13):3056. Revealed 2023 Jul 6. doi:10.3390/nu15133056 https://pubmed.ncbi.nlm.nih.gov/37447382/
Featured picture: @mitchellhooper on Instagram