1. Stay Hydrated

Up to 60% of the human body is made up of water including your vital organs. Staying hydrated ensures consistent cognitive and physical performance.

2. Ensure you have adequate levels of Vitamin D3

Vitamin D3 can be absorbed into the body through sun exposure and can have many positive benefits on mood and physical wellbeing. Increase time spent outdoors and in nature to maximise absorption levels.

3. Minimize added Sugar Intake

The average added sugar intake is 30kg per year. Added sugar can have various detrimental health risks and consumption should be controlled and regulated. (Top tip – majority of sugars are consumed in carbonated beverages - reducing your intake of these drinks can be the first step to reducing daily intake.)

4. Avoid Highly Processed foods

Highly processed foods have been modified from their original form and as a result lose nutritional quality and often come with unwanted chemical additives.

5. Eat the Rainbow

Having a diet which includes lots of variety of fruits and vegetables insures you get a wide variety of nutrients within your diet.

If you’re looking to tick all the boxes post-gym, a smoothie is a great way to go about it. Check out Luke’s recommended recipes below, and let us know what you think! 

Note: these smoothies contain protein supplements from our great partners at MyProtein, however you don’t need to include these – add or detract depending on your own nutritional regime! 

Salted Caramel 

With salted caramel flavouring, this shake tastes delicious and is full of the good stuff, including a hefty 38g of protein, good sources of fat and simple and complex carbohydrates. 

- 1 scoop Salted Caramel Impact Whey Protein 

- 1 scoop Instant Oats or rolled oats blended to a fine powder 

- 1 small banana 1 tbsp. Almond Butter 

- 250ml whole milk 

Mint Chocolate 

This shake makes a delicious post-workout treat that tastes like mint chocolate chip ice cream.

- 1 scoop Chocolate Mint Impact Whey Protein 

- ½ tsp. peppermint extract 

- 300ml almond milk

- 25g Cacao Nibs

Creamy Raspberry Blast 

This raspberry protein smoothie is super-creamy from the yoghurt and banana.

- 100g frozen raspberries 

- 250ml skimmed milk 

- 2 tbsp. quark or Greek yogurt 

- ½ banana 

- 1 scoop Raspberry Impact Whey Protein 

Honey Banana 

Shake yourself together with this honey and banana blend. Packed with Vitamin A, Iron, Potassium, Fibre and Phosphorus. 

- 1 frozen banana 

- 25g Organic Whey Protein 

- 1 tsp. honey 

- 1 tsp cinnamon 

- 10g Bee Pollen

Kiwi, Lime & Strawberry 

This strawberry protein smoothie is packed with protein and bursting with vitamins and minerals – perfect for after a workout or for a filling breakfast. 

- 2 kiwi fruit (peeled) 

-  ½ pint apple juice or water 

- 5 large strawberries 

- 1 scoop Strawberry Impact Whey Protein 

- ½ tbsp. Manuka Honey 

- 1 cup ice cubes ½ lime (juice)   

And finally, a special deluxe post gym smoothie… Vanilla Crème Frappe 

The key ingredients to make your frappe thick and creamy are whey protein, milk and ice, while the ginger and cinnamon give it a spicy kick.

- 1 scoop Vanilla Crème Whey protein powder 

- ½ tsp. ground ginger or ½ thumb fresh ginger (peeled) 

- ½ tsp. cinnamon 

- 250ml milk of choice 

- 8 ice cubes 

- Drizzle Sugar-Free Syrup 

- Crumbled Baked Cookie (Optional)