Shake it!


Need a pre- or post-workout energy drink? Look no further than PT Chole Madeley’s homemade smoothies for fitties…

Chloe Madeley is a woman of many talents; she’s a nutritionist, personal trainer and creator the successful fitness blog,

Now she has revealed her nutritional tips for achieving maximum results pre and post workout, which come in the form of two delicious smoothie recipes.

And the good news is, both are based on a combination of ingredients that give you maximum energy and nutritional benefits, without adding too many calories.

Pre-workout smoothie
If you’ve ever taken part in an endurance event, it’s likely you’ll have been told to eat a banana pre-race. This is because bananas are packed with carbohydrates and potassium, which help maintain nerve and muscle function.

‘Bananas have been proven multiple times to be more effective than any sports drink on the market’, says Madeley. And, when combined with oats, you have a drink that means you can train harder, as oats give a slow release of energy and feed your muscle’s glycogen stores.

To prevent damage to your muscles, Greek yoghurt is a great addition because your body won’t go into catabolic (muscle-eating) mode.

Finally, Madeley suggests swapping cream or cow’s milk for almond milk, as it’s low in calories and will still give your smoothie a creamy texture.

1 banana
1 tbsp oats
1 tbsp Greek yoghurt
500ml unsweetened almond milk
1 tsp Truvia

Post-workout smoothie
Your post-workout fuel is ‘the most important food intake of the day’, according to Madeley. Because your body is in anabolic (muscle-building) mode, your muscles need to be ‘fed’ high-quality nutrients.

The best way to help muscle maintenance and growth, she believes, is with protein – in this recipe, protein powder. Just add a serving to give your smoothie a milk shake-like texture.

Carbohydrates are also important for re-feeding your glycogen muscle stores and giving you lasting energy – so add more oats!

For a fruity base, add berries – raspberries, blackberries or strawberries taste delicious, and are full of micronutrients.

Again add unsweetened almond milk for a rich, creamy texture.

1 scoop protein powder
1 tbsp oats
Handful of berries
500ml unsweetened almond milk
1 tsp Truvia

Sweet enough
A whole banana will give your smoothie plenty of sweetness, but if you still crave more don’t add sugar, try Truvia. A natural sweetener from the Stevia plant, you can add it to smoothies without piling on the calories.

It’s also ideal for baking, sprinkling on top of cereal and adding to tea or coffee.

Truvia doesn’t affect blood sugar levels, either, so it can help prevent cravings and mood swings, and is suitable for use by diabetics.