Starting off the day with a high-protein breakfast can help you slim down, add muscle and have a more productive day. The carbs in this smoothie will top up your glycogen stores, while the protein will feed your muscles with the essential amino acids they need to grow.

Ingredients
100g oats
1tbsp peanut butter
150g blueberries
1 scoop vanilla whey protein powder
2tbsp low-fat Greek-style yoghurt
100ml skimmed milk
1tbsp of flaxseeds

Directions
blend the ingredients together in a blender.

Why you should have it
Oats are full of slow-digesting carbohydrates that will provide you with plenty of sustainable energy to see you through the morning. They are also packed with B vitamins, which help convert proteins and sugars into energy. Yoghurt contains protein, potassium and calcium, which together help build muscle and burn fat. Peanut butter is a great source of energy and protein and contains fibre and healthy fats, which can help regulate your appetite by stabilising blood-sugar levels.

Blueberries are one of the best sources of antioxidants among berries. They are also low GI, low in calories and count towards your five a day. Flaxseed has nearly 1.5g of omega 3 fatty acids per tablespoon. These essential fats lock protein into your muscle fibres and boost the metabolism.

Want a pre-workout shake? Then try this trail mix treat. More muscle-boosting shakes in the mag too so subscribe and we'll hook you up with five issues for £5.