Exercise enthusiasts have gone mad for protein shakes and different supplements for years. So what’s so good about them? Well the appeal is that they claim to help increase muscle size and function, and increase muscle strength.

Protein intake is an important factor to consider when exercising, especially if you are doing a lot of weights when training at the gym.

The science behind the muscle gains after a workout is as follows….

When you place a lot of pressure on your muscles, it causes your muscle fibres to tear and break. But when they rebuild themselves, they come back bigger and stronger.


Our muscles need the protein to grow and repair, to repair the damage during exercise, our body needs protein. On average in the UK, we exceed the recommended daily amount, which is 55g and 45g for men and women respectively – or more specifically, around 0.8g per Kg body weight every day. Your muscles can only utilise and certain amount of protein, and anything over that just goes to waste. Infact too much protein can put pressure on the liver and kidneys causing health implications. Post-workout protein intake can effect your gains in a positive way, but it’s also important to remember that after a workout your muscles store’s of glycogen (essentially energy) will be depleted, so including carbohydrate into your post-workout recovery fuel is equally as important.

We have put together a couple of smoothie ideas which are my favourites for you to try yourself..

1 Banana peeled

150g low fat natural yoghurt or you can use soya yoghurt

100ml semi-skimmed milk or dairy free milk

1 tbsp peanut butter

1 tbsp chia seeds

1 1/2 tsp cinnamon (or to your personal taste)

Then it’s simple! Just whizz all of the ingredients into a blender, and there you go! It’s ready to drink.


This will keep you satisfied for hours and tastes like a chocolate peanut butter banana milkshake.

And the best thing is, you dont even need to add protein powder, as there is naturally occurring protein in the soymilk, greek yoghurt and the peanut butter, so it makes it more cost effective for you too…


1 cup unsweetened vanilla soymilk

3/4 cup sliced frozen babana

1/2 cup reduced fat plain greek yoghurt

1 tbsp cocoa powder

1 tbsp natural peanut butter

Combine the soymilk, banana, yoghurt, peanut butter, cocoa powder into your blender and blend until smooth. AND ENJOY!

For more advice recipes and ideas, drop us a message and we will happy to help.

Also here are some blenders we have tried and tested and would recommend if you want to get going at home with your own smoothie creations.

So we have a few blenders as we have them at home and in work. I do like this one as its nice and compact, very simple to use, and very easy to clean (which is the part i hate) The pulse action blends whole fruits, vegetables, nuts, seeds, and crushes ice. It comes with 2 dishwasher safe cups, 2 sip and seal lids, and a recipe book. Really worth the money.

If you are looking for something a little larger so can make more, then we love love love this Ninja 2-in-1 Blender. It;s easy to use – simple controls, manual settings and dishwasher safe parts.

It is durable and powerful with a 1200w motor that drives stainless-steel blades to blend tough ingredients.

Includes 2.1litre jug, 700ml cup with lid, pro-extractor blade, stacked blade and a recipe guide.

This is by far my favourite, and the one which we tend to use the most.

So get buying, and get making those smoothies. We look forward to seeing and hearing your creations.


Damian Gilder

Author Damian Gilder

With almost over 20 years of personal training experience, helping people to achieve goals like weight loss, fat loss, lean muscle building and improve fitness. Whatever your goal, let us help you reach it in a friendly, welcoming gym. Take the first step today and get in touch.

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