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Post-Workout Chocolate Almond Shake Durham

Once you've finished training, bosh this shake for an increased muscle-building effect. Read on and learn more.

Dragons Health & Fitness Club
020 83936011
27 Ruxley Lane
Epsom

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Spirit Health & Fitness Club
01228 533688
Within Holiday Inn
Carlisle

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Junction One Fitness Centre
0121 5800777
28-32 High Street
West Bromwich

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The Toning Studio
01986 875007
3 London Road
Halesworth

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Banana Fitness
01223 416735
Abbey Pool
Cambridge

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Fitness First Plc
0870 8980705
Mansfield Leisure Centre
Mansfield

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Old Hall Country Club
01244 311593
Old Hall Farm
Chester

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Esporta Health & Fitness Club
020 83628444
264 Princess Park Manor
London

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The Warehouse
0161 7978420
Unit 7-8 Britannia Mill
Bury

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Intrim
01765 603880
3 Queen Street
Ripon

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Post-Workout Chocolate Almond Shake

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Training can break down muscle protein, so it's vital you take in a decent amount of protein after a session to repair and regenerate muscles. The high-GI carbs help drive protein into the muscles, replenish depleted glycogen and speed the recovery process.

Ingredients
150ml almond milk
1 scoop chocolate whey protein powder
1tbsp maple syrup
1 banana
2tbsp low-fat Greek-style yoghurt
1 drop vanilla extract

Directions
Blend the ingredients together in a blender.

Why you should have it
Almond milk contains muscle-building protein and is rich in magnesium, which is good at relaxing and relieving stiff muscles. Yoghurt, besides being a good source of protein and calcium, is rich in vitamin B12, which is needed for muscle growth and appetite control. Maple syrup contains quick-release carbs which help the body to refuel. It will also replenish glycogen reserves depleted by exercise, which will speed the recovery process and prevent fatigue.

Bananas contain B vitamins that can help build the red blood cells you need to recover after strenuous exercise. They will also help restore the body's potassium levels to rehydrate cells after a workout. Vanilla's rich flavour comes from powerful antioxidants that can reduce muscle soreness, improve digestion and strengthen the immune system.

Check out our smoothie section for loads more tasty smoothies. More in the mag too so subscribe and we'll hook you up with five issues for £5 .

Read more from Mens Fitness: Post-workout chocolate almond shake

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