how to make a smoothie


How to make Smoothies.

Firstly, before making any smoothie, you need a smoothie maker, hand blender or food blender.

Smoothies are so easy to make: all you do is place all the ingredients into a jug and blend.The hardest process of smoothie making is getting the measurements right. If you don’t get these right, youcan end up with thick paste or milky flavoured fruit drink.

Why smoothies are so good

They deliver the nutrients faster, than solid food . A smoothie is great for breakfast as it helps you kick-start your body into the day.

They are great for your body’s regeneration process, A smoothie will help the lock away all the effort from training. After a hard session you need to replenish fuel, activate anabolism and re-hydrate. Do this by drinking a smoothie within 30 minutes of completing your exercise session.

So remember, to build muscle and maintain strength, you need protein intake. It is essential to drink directly after your workout as this will help quickly replenish all muscles worked and speed up the regeneration process. Training also speeds up the digestion so drinking after exercise is necessary.







My protein smoothie recipe.


  • 250 ml Yoghurt
  • 1 tbsp honey
  • 2 tbsp Flaxseed
  • 1/2 almonds
  • 50 g blue berries
  • 100g frozen berries
  • 50 ml soy milk


  1. blender together and  the smoothie is ready in a matter of minutes.
  2. This smoothie is ideal for a power boost post workout, offering protein from the almonds and nutrients from honey, flaxseed  & berries.

They are so easy to make you can use any fruit, add a little milk, yoghurt with a few nuts and your set.

Getting your protein levels right? ” Workout your protein is just by using a simple formal”

1kg = 0.1g of protein

55 kg = 5.5g of protein per day.

People whom over intake on protein often can suffer from the following;

Protuberant belly (pot belly), dermatitis or permanent discolouration of skin

Protein is not an energy source it provides and helps with a lot more body functions.

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.
  • Muscle growth

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