Healthy Eating

4 (delicious ways) to shake up your workout

By Amy Abrahams
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Victoria Ling

Think protein shakes are just for beefcakes? Nope - more and more women are using them to fire up their regime. Why? "Protein is essential for the growth and repair of muscles," says Charlotte Kennedy, a sports nutritionist at Etixx. But our bodies can't store it, so we need to keep topping up. Will they bulk you up? Not unless you're "doing substantial exercise," adds Kennedy. And whatever you need, there's a shake for you.

Image may contain Drink Juice and Beverage
Victoria Ling
FOR A VITAMIN HIT

The Big Green by RhianStephenson, nutritionist and CEO of Psycle London

  • 250ml almond milk

  • 1 scoop vanilla-flavoured plant-based protein (pea, rice or hemp)

  • 1 frozen banana, chopped

  • ½ handful blueberries

  • Juice of ½ lemon

  • 1 handful spinach

  • ½ tsp spirulina

WHY IT'S GOOD: Spirulina is protein-dense, high in Omega-3, iron and potassium, and can help lower cholesterol. The spinach is an excellent source of vitamin K and A (for strong bones), plus the lemon will dose you up on vitamin C and aid digestion.

WE SAY: From its cool-mint hue to its fresh flavour, this is a great breakfast shake to start the day.

For energy

Coffee Cooler by Charlie Turner, co-founder of Neat Nutrition

  • 1 cup cold coffee

  • 2tbsp Greek yoghurt

  • 1 scoop vanilla whey protein powder

  • 1tsp cacao powder

  • 1 scoop ice

WHY IT'S GOOD: Coffee can help reduce muscle inflammation; protein-rich yoghurt keeps you fuller for longer, and has probiotics for better gut health.

WE SAY: The perfect pick-me-up after a morning workout.

FOR RECOVERY

Coco Loco by Sandy Macaskill, Barry's Bootcamp London co-owner and Nike Elite Trainer

  • 200ml coconut water

  • Splash of coconut milk

  • 2 scoops vanilla

  • whey protein

  • 1 scoop almond butter

  • 1tsp chia seeds

  • 1tsp cacao nibs

  • 1 scoop ice

WHY IT'S GOOD: The coconut water is full of potassium to help rehydrate, chia seeds are loaded with Omega-3, calcium, antioxidants and fibre, and cacao nibs are packed with magnesium - important for muscle and nerve function.

WE SAY: This delicious, protein-packed shake leaves you feeling replenished after a hardcore session.

FOR ADDED PUNCH

Berry Blast by Adele Ashley, founder of Filmore & Union health restaurants

  • 200ml almond milk

  • 4 blackberries

  • 8 blueberries

  • 1 banana

  • 1 tsp peanut butter

  • 1 scoop hemp powder (optional)

  • Scoop of ice

WHY IT'S GOOD: The berries are rich in antioxidants, which promote skin health, while the peanut butter provides good fats for heart health.

WE SAY: A light and refreshing smoothie - the optional hemp means you control how much you bulk it up.