7 smoothies to help with muscle building

This may even seem like a basic rule. A smoothie to be good, rich in protein and edible, you have to take banana or peanut butter and you will have to take chocolate-flavoured protein powder. However, the result of this smoothie is always the same.

There are better combinations, which are super quick to make and give more nutrients to the body than that boring and unappetising smoothie.

Creamy peach - 430 calories, 52g of protein, 49g of carbohydrates, 3g of fat (drink right after training)

• 2 cups of peaches

• 1⁄4 cup of fat-free Greek yoghurt

• 1⁄2 cup of orange juice

• 2 tablespoons of vanilla whey or egg white protein powder

Strawberry - 378 calories, 46g of protein, 37g of carbohydrates, 6g of fat (meal substitute)

• 1 1⁄2 cup of frozen strawberries

• 1 tablespoon of 100% canned strawberry for all fruits

• 1 cup of unsweetened vanilla almond milk

• 2 spoons of cookies and whey protein cream powder

Tropical - 467 calories, 46g of protein, 59g of carbohydrates, 8g of fat (drink right after training)

• 1 1⁄2 cup of frozen pineapple

• 4 ice cubes

• 1⁄2 cup of freshly squeezed orange juice

• 1⁄4 cup of light canned coconut milk

• 1⁄4 cup of 100% pomegranate juice

• 2 tablespoons of vanilla whey or egg white protein powder

Refreshing Citrine - 433 calories, 47g of protein, 61g of carbohydrates, 3g of fat (drinking after training)

• 2 cups of frozen strawberries

• 1 cup of pink grapefruit juice

• 1/3 cup of freshly squeezed lemon juice

• 2 tablespoons of vanilla whey or egg white protein powder

• 6 ice cubes

Peanut Lover - 422 calories, 31 g of protein, 35 g of carbohydrates, 20 g of fat (meal substitute)

• 1 cup of frozen strawberries

• 4 ice cubes

• 2 tablespoons of natural peanut butter*

• 1 tablespoon of strawberry, 100% fruit

• 3⁄4 cup of unsweetened vanilla almond milk

• 1 tablespoon of strawberry whey protein powder

Black Forest - 405 calories, 49g of protein, 43g of carbohydrates, 7g of fat (dessert)

• 1 1⁄2 cup of frozen cherries

• 1 cup of spinach leaves, packaged

• 1 cup of unsweetened vanilla or almond milk with chocolate

• 2 tablespoons of chocolate protein powder of egg white or whey powder

Exotic - 514 calories, 49g of protein, 54g of carbohydrates, 12g of fat (30-60 minutes before training)

• 1 cup of frozen blueberries

• 6 ice cubes

• 1 1⁄4 cup unsweetened vanilla almond milk

• 1⁄4 cup of old-fashioned oats

• 2 tablespoons of vanilla whey or egg white protein powder

• 3 tablespoons of açai powder

• 2 teaspoons of light agave nectar