Spooky season is here, and while most guys aren’t sprinting to Starbucks for the first pumpkin spice latte of fall, let’s be real, there’s no shame in the pumpkin game. Everyone loves a good slice of pie come Thanksgiving, and if you find yourself craving pumpkin every autumn, you’re in good company. Beyond looking killer on your front porch, pumpkins are seriously underrated when it comes to nutrition.
This low-cal veggie is a muscle-friendly powerhouse. One cup of cooked pumpkin clocks in at just 50 calories, but it’s loaded with fiber, vitamin A, vitamin C, vitamin E, potassium, and iron. All things essential for recovery, performance, and keeping your energy levels steady. It’s also low in calories but high in satiety, making it perfect for anyone who wants to lean out without sacrificing fullness.
And in case you haven’t noticed, pumpkin isn’t just for pies. Six-time Mr. Olympia Chris Bumstead recently shared his go-to pumpkin protein shake, packing a monstrous 36 grams of muscle-building fuel. Think of pumpkin as fall’s most anabolic ingredient hiding in plain sight.
Getty Images/ Zoryanchik
Seasonal PumpkinPower Shake
420 cal | 36g protein | 45g carbs | 10g fat
- 1 scoop whey isolate (vanilla)
- ½ cup canned pumpkin
- ½ frozen banana
- ½ cup oats
- 1 tbsp almond butter
- 1 tsp cinnamon + pumpkin spice
- 1 cup unsweetened almond milk
Throw everything into a blender and blend until smooth. This works great as a post-workout protein shake or a post-dinner dessert that just so happens to be packed with protein.
