Need a hand getting yourself in to Warrior shape? How about shaking things up a bit and adding some extra protein into your diet. Numerous studies show that protein shakes and in particular whey protein, can help you increase strength, gain muscle and lose significant amounts of body fat. There are thousands of protein powders for you to choose from, many of them of great quality, butbe weary and do your research to ensure you are getting exactly what you are paying for. Much can be said about the best timeto ingest your shakes, but it is of common belief that there are substantial benefits to both pre-workout and post-workout shakes alike. Don't be afraid to throw a few extra goodies in to your shake to keep things interesting and healthy, find what works best for you and reap the benefits. Here is our current favourite recipes - now get out there, work hard and Release Your Inner Warrior!


Good nutrition is important for everyone, but athletes in particular feel firsthand how not eating properly can affect performance. Their need for calories is greater than the average person, ranging from 2000 to 5000 calories a day, depending on gender. If you’re an athlete who lets good nutrition fall down on the priority list, consider the ways it can impact both your performance and health.

  • Handful of strawberries
  • Several slices of mango
  • 125ml orange juice
  • 2 tbsp honey
  • Banana
  • Handful of oats
  • 30g whey protein


The honey gives you 17g of carbs per tablespoon making it a great booster as a pre-workout meal. “The mango gives you potassium, which helps create both a healthier nervous system and releases energy from the rest of the protein, fat, and carbohydrates in the shake so your muscles stay energised for your entire workout.


  • 4 thick slices of fresh pineapple1 stick of celery
  • 1 inch piece of ginger
  • 200ml water
  • 30g flavourless whey protein powder


The pineapple has a compound known as bromelain – a natural anti-inflammatory and painkiller. “The celery is also a pain-zapping master so powerful it’s used against arthritis and gout, while the ginger has chemicals which have anti-inflammatory and painkilling properties. All of these ingredients work together with the protein to refuel your muscles and help you feel less sore the next day.”

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