Summer smoothies

The health booster
100g fresh/frozen berries, 300ml skimmed milk, four ice cubes
The science: Berries provide a low-fat source of energy while boosting your antioxidant count, which boosts immune function and reduces swelling.

The muscle builder
One banana, 300ml skimmed milk, 200g low-fat yoghurt
The science: These ingredients will combine to pack extra carbs into your system, while the quality proteins from milk and yoghurt will help build bulk.

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The energy boost
200g tin of drained peaches, 125g pot low-fat mango and peach yoghurt, 300ml skimmed milk
The science: High in energy and carbs, this tropical fruit hit will give you the zip to power through summer five-a-side.

The recovery doctor
300ml skimmed milk, 125g low-fat vanilla yoghurt, one banana, 100g frozen/fresh berries, one teaspoon honey, one tablespoon on flaxseeds
The science: It combines carbs and protein with the added benefit of fibre and essential fats from the flaxseeds, providing your body the medicine to overcome workout pain.

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