The Low Down on Protein & our FAV Protein Shake Recipes

What is the big deal about protein? Lets keep it simple. Protein is a VERY important component of our bodies which is used to repair muscle, hair, bone, skin, cartilage and even blood! Protein also supports the creation of enzymes and hormones.

Like fat and carbohydrates, protein also has an energy value, 17kj per gram – so you actually cant just eat as much protein as you like without it having an impact on your weightloss goals. However body prefers fat and carbohydrates for energy use – which means protein is directed to repair and maintain the human body.

When we eat protein it is digested and broken down into amino acids. Amino acids are essentially the building blocks for protein and are absorbed in the small intestines before being distributed to relevant cells elsewhere in the body. Those cells essentially take what they need, rearrange those amino acids to synthesise new proteins and repair old or damaged ones.

Additional protein can be converted by the body into glucose, Glycogen is used as energy if carbohydrate levels are low – or converted into fat and stored. This is why you don’t simply get a free pass to eat as much protein as you like. BUT – ensuring you are having adequate amounts of protein and the right time will directly impact your body’s ability to build and maintain muscle mass!

Protein can be found in a variety of whole food sources, some of which include meat, poultry, fish, dairy, eggs, legumes, nuts, seeds, soy and even grains. Sources such as meats, poultry, fish, eggs, and soybeans carry complete proteins, meaning that they provide all of the required amino acids that the body requires. Whole foods such as legumes, some nuts & seeds and grains do not carry all the essential amino acids – those that are missing must be consumed from other sources such as appropriate supplementation.

Protein shakes are a quick, simple, delicious way to quickly provide your body with protein. You can be as creative as you like when making protein shakes. It is important to consider whether the shake you make is appropriate for your goals.

We sell Protein Power at The Training Room Geelong and stock products that we personally use ourselves and highly recommend. Please speak to one of our team members for further information and product information. 

Here are our favourite Protein Shake recipes!


1 scoop Vanilla Whey Protein Powder

25g frozen pineapple
250ml coconut water
1 handful ice
50g frozen mango 



1 Scoop chocolate whey protein
10g peanut butter
250ml almond milk unsweetened
3 handfuls ice




1 scoop vanilla whey protein
25g frozen raspberries
50g frozen strawberries
25g frozen blueberries
250ml water
1 handful ice



1 scoops chocolate whey protein
250ml cup milk
1 handful ice
1  espresso coffee shot