Protein everything you need to know


After a heavy session its vital that you have a protein drink  replenish your body. After your workout its valuable consume proteins and carbs to start the regeneration process, training speeds up the digestion so drinking after exercise is necessary. All the hard work needs to be maintained, you can do this by increasing protein and carb intake this helps as a replenish fuel, activate anabolism and rehydrate. So remember to build muscle and maintain strength you need protein intake directly post workout. This will replenish all muscles worked on well and fast !


  • 250 ml Yoghurt
  • 1 tbsp honey
  • 2 tbsp Flaxseed
  • 1/2 almonds
  • 50 g blue berries
  • 100g frozen berries
Method blender together and  the smoothie is ready in a matter of minutes. This smoothie is ideal for a power boost post workout, offering protein from the almonds and nutrients from honey, flaxseed  & berries.   How do you know if your protein intake is to low ? Signs to look for;
  • Protuberant belly (pot belly)
  • Dermatitis
  • Permanent discolouration of skin
Protein is not an energy source Protein provides and helps with a lot more functions in our bodies Protein is essential for;
  • Structure of hair, nails, tendons & ligaments
  • Blood plasma ( prevents clotting)
  • Production of haemoglobin (oxygen transport)
  • Production actin & myosin (muscle enzymes)Enzymes are all proteins
  • Antibodies for white blood cells to fight infection.
Excessive protein intake can lead to;
  • Kidney failure
  • Result in dehydration
  • High body fat (weight gain)
  • Osteoporosis
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