Athletes and exercise junkies have gone mad for protein shakes and supplements over the past few years. The appeal of these products is that they claim to increase muscle strength, function and size.
However, protein intake is an important factor to consider when exercising, especially if you are one of those who heads straight to the weights room to bench press your body weight. The science behind muscle gains after a workout is this: when you put a lot of pressure on your muscles, your muscle fibers tear and break. When they rebuild themselves, they rebuild bigger and stronger.
Because I do my exercise in the mornings, I have a couple of go-to recipes that I can quickly make up for a breakfast.
My favorite is this:
- 1 banana, peeled
- 150g low-fat natural yoghurt or soya yoghurt
- 100ml of semi-skimmed milk or dairy-free milk
- 1 tbsp peanut butter
- 1 tbsp chia seeds
- ½ tbsp cinnamon (or to taste)
Simply whizz all the ingredients together in a blender and drink right away!