5. On the shelf

THIS smoothie is aimed at trying to preserve as much muscle mass as possible when a boxer is injured whilst also trying to minimise the amount of fat added. Therefore, the inclusion of milk and whey protein will contribute to increasing the overall amount of protein in a boxer’s diet with the inclusion of creatine and HMB also being useful in the recovery phase from injury, from a muscle-maintenance perspective.


  • 300mls milk/almond milk/water
  • 25-30g whey protein
  • 3-5g creatine monohydrate
  • 1.5g HMB
  • 1/2 lemon, squeezed into shake
  • Tsp flax seeds
  • Tsp chia seeds
  • Handful of frozen blueberries/blackcurrants/raspberries/cherries


Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk

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