Smoothies are an excellent way to provide your body with a quick boost of nutrients and if you add protein, this is a great on the go shake and can also help rebuild damaged muscle tissue from previous training sessions.

In a liquidizer mix:
½ pint of semi skimmed milk
1 banana mashed up
1 tbls of Milo malt powder
¼ cup of porridge oats
2 ice cubes
1tsp of homemade Almond butter (see my almond butter recipe)
½ scoop of whey protein powder