The ultimate guide to making the perfect fitness fuel.

Making sure you obtain enough protein in your diet to sustain your health and fitness needs can be a challenge. Whether your busy lifestyle means that you’re regularly having meals on the go, or you don’t always have the time to cook from scratch, protein-based powders can be an easy way to pack in the macronutrient.

The fact is, we need protein. It’s crucial for repairing and rebuilding muscle after a fitness session, for replenishing old cells, keeping our energy levels high and our hunger levels low. Protein powders are one of the best ways to get the extra protein that your body craves. These specially formulated supplements often contain added extras, such as specific vitamins and minerals with women’s needs in mind, but not all powders make the cut. From flavour to texture, finding a protein powder that dissolves well in liquid whilst passing the taste test can often be a struggle.

That’s why we love SCI MX’s extensive range of whey and plant-based protein powders. They have been specially designed to help women successfully navigate their protein priorities, plus they come with helpful nutritional additions such as BCAA’s and l-glutamine, and, best of all, they don’t cost the earth. If you want to jump on the protein bandwagon, here are some ways to supercharge your shakes.

1. Upgrade to plant milk

Blending protein powder with water thins out the consistency which make the end product less palatable, and often results in a lumpy texture. The quick way to remedy this is to switch your choice of mixer.

Varying your choice of mixer will ensure you’re constantly obtaining a broad spectrum of nutrients – just make sure you always choose unsweetened varieties as some brands pack in the sugar. ‘Use plant milk instead of water as many plant milks are fortified with extra vitamins which can ensure sufficient intake of key nutrients,’ shares Matt Durkin, a sports nutritionist for SCI-MX, (sci-mx.co.uk). Almond milk will add nuttiness, blending with oat milk results in silky smoothness, whilst using hemp milk offers an earthy flavour.

2. Blend with coconut water

Coconut water doesn’t just help to cool you down on a sticky summer’s day, the liquid from the young coconut fruit is chock full of fluid-regulating electrolytes which help to replenish nutrients lost through sweat. In practice, this means that blitzing your protein powder with the tropical water can be a beneficial way to refuel after an intense workout. ‘Coconut water is high in key electrolytes such as potassium which help to maintain fluid balance and normal blood pressure,’ says Durkin. It’s also rich in sodium, magnesium and calcium to support nerve and muscle function.

3. Sprinkle in spice

Adding zing and warmth to your shakes with spices will add extra depth to the flavour profile of your shake, and elevate the nutrient profile with anti-inflammatory antioxidants that help heal post-workout niggles and speed up recovery – it’s a double win. ‘Spices such as ginger and cinnamon are high in polyphenols which are beneficial to health. For example, ginger has been shown to support digestion, immune function and help to naturally lower inflammation,’ explains Durkin. Sprinkling around half a teaspoon of ground spices into your shake is the best way to harness the health benefits.

4. Add frozen fruit

From berries to banana, adding fruit will ramp up your shake with a variety of vitamins and minerals that can help to improve general health and wellbeing, but you might be surprised to hear that frozen fruit could be a better option than fresh. The long shelf life makes frozen fruit a more economical and environmentally-friendly choice, and when blended into shakes, frozen fruit such as strawberries, blueberries, peach and banana provide a lovely milkshake-like thickness. ‘Frozen fruit is as nutritious as fresh fruit but can be more convenient, and when blended into a protein shake, it can help lower the temperature of the drink, making it more refreshing,’ believes Durkin. Add a handful of ice for an extra taste boost.

5. Get a veggie kick

Tipping a load of veggies into your shake is an easy way to work towards the recommended 30 plants-a-week quota, which can otherwise feel like an unattainable long shot. There are no rules – just add in the veggies you love and play around with quantities to find the perfect balance. ‘Throw in vegetables like spinach, cucumber and avocado to increase your intake of vegetables, fibre and micronutrient requirements,’ says Durkin. Avocado will add creaminess, whilst cucumber provides refreshment, and greens will help to cleanse you from the inside out.

6. Swap to a high speed blender

It’s not just about what you put into your shake that adds punch, the tool you use is equally as important for a pleasant end-product that tickles your tastebuds. Manual protein shakers are great to throw into your gym bag but they just don’t offer the same finesse as using a high speed blender, so it’s worth the long-term investment.  -‘Using a high speed blender instead of a hand blender can help to improve texture, especially if you are adding other ingredients,’ adds Durkin.

7. Expand your repertoire

Enjoy the versatility that protein powders offer by sneaking a spoonful or two of the powder into your favourite foods. You’ll be surprised how well a little protein combines into sweet treats, breakfast bowls and healthy snacks, plus you get extra peace of mind that you’re working towards your daily protein needs. ‘Add protein powder to pancakes, porridge or energy balls to aid muscle recovery following exercise,’ explains Durkin.

5 recipe ideas that use protein powder

Pancake rolls


20g flour

20g SCI-MX Vanilla Ultra-Muscle Protein

1 egg white

3g baking powder

150ml almond or coconut milk

1 tsp honey


200g curd

40g (less sugar) jam




  1. Mix together all the ingredients for the pancakes.
  2. Make 3 pancakes out of the pancake mix (fry them in a pan).
  3. Mix the curd with your jam and berries and spread it on all three pancakes.
  4. Roll them up and top them off with some extra berries.


Green breakfast smoothie


1/2 avocado

60g spinach

1 frozen banana

2 tbsp blueberries

1 tsp chia seeds

1 scoop unflavoured protein powder

200ml coconut water

Pinch of turmeric


  1. Blitz together the ingredients until nice and smooth.
  2. Pour the smoothie into a tall glass and top with a sprinkle of ground turmeric.

Double chocolate protein balls


30g oat flour

30g SCI-MX Chocolate Ultra-Whey Protein Powder

20g maple syrup

70g milk

10g dark chocolate chips


  1. All you need to do is mix all the ingredients together in a bowl.
  2. Roll the mix into seven balls and keep in the fridge for an hour. Enjoy!

Strawberry banana protein smoothie


1 ¼ cups sliced fresh strawberries

1 banana

10 whole almonds

2 tbsp water

1 cup ice cubes

30g SCI-MX Strawberry Ultra-Whey Protein powder


  1. Place your strawberries, banana, almonds, and water into a blender; blitz to


  1. Then add in a cup of ice cubes and blend again until smooth.
  2. Finally, add protein powder and mix until smooth.

Banana protein ice Cream


500g frozen bananas

250ml plain Greek yoghurt

50ml milk

100g banana protein powder


  1. Blend all the ingredients together until creamy and lump-free.
  2. Pour the blended mixture into an airtight container and place in the freezer until set.
  3. Serve with slices of strawberries, chopped nuts and melted dark chocolate.