Ingredients

20g whey protein isolate powder
300ml skimmed milk, chilled
50g blueberries
50g blackberries
Half a banana

This post-workout smoothie is rich in easily absorbed protein to aid muscle recovery and growth. Blend the protein powder with the blueberries and blackberries, which provide antioxidants to fight the free radical damage caused by exercise. The banana tops up your body’s glycogen store, which will be depleted after a workout.

If you train at a gym, prepare this smoothie beforehand. Take it along in a sealed drink bottle and glug it down in the changing room after your workout. To prevent stomach bugs when picnicking this summer, aim to consume perishable foods such as meat and fish within two hours of taking them from the fridge. Or one hour if it’s a really hot day.