Strawberries and Cream Smoothie

I ❤ to lift weights, heavy weights.  The only cardio I do is to lift weights faster! A lot of the nutrition research I do revolves around how to eat to fuel your workout – when’s the best time and what’s the best way to eat carbs, protein, fats for maximum bang for your buck muscle-gain-wise and fat-loss-wise. Whilst it’s true that most protein powders on the market are filled with synthetic, toxic rubbish, there are a handful or brands that actually tick the boxes for me and I consume these on a daily basis. It’s one of my most asked questions – what protein do I use?

Post workout smoothie refreshment

A recent ebook purchase by a well known strength coach explains the timing of macro nutrients as follows:

“Timing the consumption of your carbs to have most of them of them fall in the period after working out for the day will optimize their use for fuel as well as muscle repair and growth. Consuming carbs in a short window before training will help fuel your workout. Timing is important”.

To that end, please enjoy my Strawberries and Cream post workout smoothie!

  • 1/4 C Frozen berries
  • 1 tsp chia seeds
  • 1/2 Frozen banana
  • 30g protein powder*
  • 250ml Almond milk
  1. Blitz frozen berries and chia seeds together and layer at the bottom of a glass.
  2. Blend together the rest of your ingredients and add to the top of your shake.  Enjoy 🙂


  1. I use Protein Supplies Australia or Eagle Nutrition Whey Protein Concentrate. Their products are both 100% grassfed and chemical-free, their cows roam in and eat exclusively unsprayed grass.  I alternate almost daily with a non-dairy protein powder to give my system a break from the dairy and this is usually Garden of Life or Sun Warrior vegan proteins.
  2. When frozen banana is blended the sugars stretch, giving it a very smooth and creamy ice-cream-type consistency, perfect for your smoothies. Plus it’s a bit sweeter too
  3. Optional add-ins:
  • Maca powder (shown to help balance hormones)
  • Lucuma (a natural sweetener)
  • Stevia for extra sweetness if you prefer it sweeter

Strawberries and cream!!


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