TRAINFITNESS | The smoothie recipe book 1
The strength of your results are only as sure as the
foundations upon which they are laid.
Once we understand that we are really only made from billions of tiny individual cells, and that these cells collectively are responsible
for our health, it becomes very clear that an unhealthy body will have a difficult time losing fat, gaining muscle, driving up energy
levels, thinking with greater clarity, possessing better skin and hair, having fewer colds and ills and many more!
The simple, yet highly effective principles mentioned in this book also form the bed-rock of the body fx “anti-diet” nutrition
programme, designed to incinerate fat via the optimisation of health. A physiological overhaul to balance hormones and cellular
function alongside a ‘metabolic tune-up’ will yield a body to be proud of.
body fx is a 16-week health and fat loss programme which is grounded in easy to grasp scientific principles. The science is blended
with hands-on nutritional and lifestyle coaching methods allowing participants to implement the fat-loss strategies into their busy
day-to-day routines.
Nutritional science and behavioural psychology is constantly evolving; body fx combines the latest proven strategies to lead and
engage participants through a series of brief weekly seminars so that they are able to fully ‘jump on board’ with what is being asked
of them by the body fx Coach. Understanding leads to empowerment which leads to adherence and results!
Accountability is a huge part of the body fx Programme. At regular intervals indices of health are assessed as these underpin how
the participant’s physiological systems are reacting to the nutritional interventions. Furthermore, the all-important anthropometric
measurements are taken bi-weekly to ensure fat loss results are moving in the right direction. In addition, weekly goal setting
strategies are laid out which are progressive and align with the topics of discussion presented in the seminars- all of these results are
recorded, collected and analysed with weekly feedback going straight out to the group!
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Why Smoothies?
Everyone loves a thick shake! Smoothies are really just very healthy thick shakes. Here are some other great reasons why you
smoothies are good for you.
1. Get your daily allowance of fruit and vegetables all in the one go. Making sure you get your daily allowance of fruit and vegetables
can sometimes be difficult. But it’s easy when you blend them altogether in one delicious drink.
2. Great taste, even though it’s healthy. Eating Kale and some other greens is not the most appetising. However, when blended
together with sweeter vegetables and fruit, you get all the benefits without the bad taste
3. No matter how busy you are, preparing a smoothie takes no time. Wash, chop, blend, you’re done! Smoothies take less than 5
minutes to prepare and clean up. There is just no excuse not to!
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SMOOTHIES
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PEACH DELIGHT
What do you do when summer come calling and the sweet tooth with it?
Whip up a delicious Peach Delight and celebrate the sweetness from the
natural sugars summer shares so well.
Peaches also offer a rich treasure of minerals such ascalcium, potassium,
magnesium, iron, manganese, phosphorous, zinc, and copper all inspiring
the summer glow, as well as the summer body. They are a low calorie snack
contain no saturated fat and offering a good source of dietary fibre.
Ingredients
2 peaches
1 banana
1/2 a cup of Vita Coco Coconut Water
A tbsp. 0% fage yoghurt
A squeeze of honey
Twice The Health A sprinkle of desiccated coconut
train.fitness
Method
Nutrition Facts
Servings 2.0 Pop everything in your nutribullet blender, whiz it up and top with
sprinkling of extra coconut for that summer kick!
Amount Per Serving
Calories - 357
Total Fat - 4 g
Total Carbohydrate - 81 g
Protein - 5 g
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BANANA BREAKFAST SMOOTHIE
Ingredients
(serves 1)
2 small bananas
200ml unsweetened almond milk
100g greek yoghurt
30g porridge oats
1 tbsp peanut butter
Method
Blend 2 bananas with 100g greek yoghurt until smooth.
Add almond milk and porridge oats and blend until incorporated.
Finally, add in a tbsp of peanut butter.
You can add plenty of mix ins for this – a scoop of protein powder will make it slightly
thicker, and you can play around with the proportions to make it to this thickness you want
(e.g. more yoghurt and more oats = thicker)
Katie Ferguson & Kate O’Connor
(These Girls Do)
www.thesegirlsdo.com
Nutrition Facts
Servings 1.0
Amount Per Serving
Calories - 501
Total Fat - 20 g
Total Carbohydrate - 67 g
Protein - 14 g
Sodium - 4 mg
Sugars - 29 g
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SNICKERS PROTEIN SMOOTHIE
Ingredients
1.5 Scoops of chocolate based whey protein
(I used ISOPURE zero sugar double chocolate whey from Musclefood. Chocolate peanut and chocolate
caramel flavours also work really well)
Handful of ice cubes
1 Handful spinach
I used Lucybee’s raw cacao powder
Unsweetened almond milk
or any alternative milk of your choice. The quantity depends on how thick or runny you would prefer your
smoothie to be. The less milk you use and the more ice you use, the thicker it will be!
15g ground flaxseeds
15g nut butter
I used Meridian smooth almond butter but any nut butter will do, OR a small portion of whole nuts such as
almonds or cashews (whichever nuts you prefer)
Courtney Pruce
teamleanuk.com
A few zero calorie caramel stevia drops
I used Musclefoods liquid flavour drops but any other caramel flavouring/stevia/sweetener/sugar-free
syrups of choice will do. Of course this is optional
Nutrition Facts
Servings 2.0 Optional:
Amount Per Serving Spinach leaves
Calories - 376 Frozen or fresh – frozen adds extra thickness to the smoothie
Total Fat - 18 g 1 serving of powdered psyllium husks for fibre
Total Carbohydrate - 8 g I get these here from Musclefood. It’s great to add to proats and smoothies to help reach your fibre intake
Protein - 51 g
Handful of fresh curly kale
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GREENER AND MEANER SMOOTHIE
Ingredients
Frozen Spinach
High volume but low in calories
Good source of fibre
Packed with vitamins and minerals, such as vitamin A, iron and magnesuim
Frozen Mango
Brings sweetness to the smoothie without added sugar
Antioxidants present that have been linked to a reduced risk in certain cancer
Rude Health Ultimate Almond
No cholesterol or saturated fat
This one is just made from water and almonds, so is less processed than alternatives
No refined sugar and very low in natural sugar, this helps to stabilise blood sugar levels
Rude Health Drinking Oats
Great source of fibre
Low GI, which prevents blood sugar levels from spiking
Many cardiovasuclar protective properties
Vanilla Essence Twice The Health
Small volume offers huge flavour train.fitness
Bursting with antioxidants
KMPT ‘In Your Greens’
Extra hit of plant based protein to aid growth and repair Nutrition Facts
A natural multivitamin Servings 2.0
Chia Seeds Amount Per Serving
Great source of fibre
Calories - 441
Offers up some texture to the smoothie
Total Fat - 10 g
Total Carbohydrate - 65 g
Protein - 22 g
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CHARLOTTE CLARKE SMOOTHIE
Ingredients
1 cup spinach
1 cup frozen mixed berries
200ml chocolate Vitacoco coconut water
1/2 tsp cinnamon
1/2 tsp Matcha powder
1 scoop STRIPPD vegan chocolate protein
Sprinkle chopped nuts x2 to garnish and blend
Method
Simply whizz it all up in a blender and enjoy!
Charlotte Clarke
charlclarke.com
Nutrition Facts
Servings 2.0
Amount Per Serving
Calories - 379
Total Fat - 13 g
Total Carbohydrate - 40 g
Protein - 30 g
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DOUBLE CHOCOLATE SUPER SMOOTHIE
Ingredients
(serves 1)
1 Frozen banana (120g)
1 serving Chocolate Whey
1 tsp Cacao powder
1/2 tsp Maca powder (optional)
Handful of Ice Cubes
175ml Unsweetened Almond Milk
Method
Whizz it all up in a nutribullet
Tally Rye
www.tallyrye.com
Nutrition Facts
Servings 1.0
Amount Per Serving
Calories - 270
Total Fat - 4g
Total Carbohydrate - 35g
Protein - 28g
Sodium - 220mg
Sugars - 16g
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THE ULTIMATE POWER SMOOTHIE
Ingredients
1 large Banana
for natural sweetness and body
200ml Rude Health Almond Drink
for a silky smooth base
1 tsp of Raw Honey, Agave or Date Syrup
for added sweetness
1 tbsp of Raw Cacao Powder
for your superfood fix
2 tbsp Rude Health Smoothie Oats
to thicken it up
1 tsp peanut butter
just because we can
Twice The Health
train.fitness Optional
1 tsp of Maca Powder
for an extra sprinkling of superfood goodness and a handful of ice
Nutrition Facts
Servings 2.0
Rude Health Ultimate Granola
for a cracking crunch
Amount Per Serving
Calories - 353
Total Fat - 10 g
Total Carbohydrate - 63 g
Protein - 7 g
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FANCY COMING UP
WITH YOUR OWN
RECIPE?
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ADD FRUIT & VEG
Choose 2-4 types of fresh or frozen fruit or vegetables. Try to pick a variety of colors to maximise the range of nutrients.
Watermelon Avocado Banana Kale Carrot
Kiwi Orange Pear Pineapple Strawberry Apple Pumpkin
CHOOSE A BASE
Add 1-2 cups of liquid base. The amount of liquid required may depend on the fruit and vegetables you’ve chosen.
Milk or Soy Almond Milk Water Coconut Water Iced Tea Fruit Juice
THICKEN IT UP
Thicken your smoothie to give it that luxurious taste and texture while also enhancing the flavour.
Nut Butter Yoghurt Ice Cubes Nuts or Seeds Tofu Muesli or Oats
ADD SOME FLAVOUR
A little something extra to give your smoothie that edge. A little extra sweetener goes a long way. Stevia Agave Nectar Cinnamon Honey Vanilla Extract Dates
PACK IN THE POWER
Build yourself a smoothie that packs a punch, topping it o with nutrient-rich superfoods or supplements. Fish Oil Protein Powder Flaxseeds BCAA Powder Spirulina Green Powder Wheatgrass Vitamin Powder Goji Berries
SHARE YOUR RECIPE
If you have a recipe you’d like to share, we’d love to hear it. Drop us an email support@train.fitness or find TRAINFITNESS on Facebook, Twitter or Instagram. The best recipes will be featured on our website and recipe book!
Most people are interested to know –
‘how many calories should I eat and what ratio of carbs,
fat and protein are relevant for me?’
This is in fact a very difficult question to answer as the scientific literature clearly demonstrates that metabolism is highly dynamic,
adaptable and individual. Simply, this tells us that no single calorie or macro-nutrient guidance will work for everybody. However, the
general, health-focused principles mentioned in this book will!
As a guide, this table may work to provide a useful start point:
Priority 2
Priority 1
Body type and goal Suggested macro-nutrient split
Suggested calories
(carb/fat/protein)
MALE FEMALE MALE FEMALE
Ectomorph – lean mass gain 3500 2250 35c/30f/35p % 35c/30f/35p %
Any – health maintenance 2500 1750 30c/35f/35p % 30c/35f/35p %
Endomorph – fat loss 2000 1500 25c/30f/45p % 25c/30f/45p %
Please understand, that the information within this table represents very ‘loose guidance’ and offers somewhere to start. Other
important variables such as your overall body mass, height and body composition will dictate more accurately where you should
begin with your calorie and macro-nutrient requirements. The most appropriate advice that can be offered is to continually monitor
your progress via changes in: overall body mass, circumferential (waist, hips, chest + back etc.), body fat, how your clothes fit, how
you look in the mirror, how you feel and the feedback others give you!
Then, each week, make small adjustments. First amend your calorie intake and second manipulate your macro-nutrient ratios.
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United Kingdom
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© TRAINFITNESS 2016
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