Celebrity chef Robert Irvine shares his go-to protein shake for energy and muscle-building

• Celebrity Chef Robert Irvine said he travels with a blender to make protein shakes on the go. 
• One of his recipes is a peanut butter banana shake he likes to have after a workout. 
• The shake has 5 ingredients and 44 grams of protein, along with healthy fats and carbs for energy.

When Chef Robert Irvine packs for a trip, you'd better believe he's bringing some personal food prep tools along for the ride, whether he's on his way to film a hit Food Network show or tackle a 54-mile hike for military charities.

The 58-year-old Royal Navy vet told Business Insider that he eats every two and a half hours to keep his muscles and metabolism strong.

But getting enough nutrients to fuel daily workouts while traveling 345 days of the year requires a little planning.

"I carry protein powder and a blender with me all the time," Irvine said (his brand sells a portable personal blender that allows users to make shakes directly in a drinking bottle.)

One of his favorite recipes is a high-protein shake with banana and peanut butter. To make it, blend together:

• ½ cup peanut butter protein powder (Irvine uses his own brand, FITCRUNCH — you can also try other flavors)

• 2 tablespoons peanut butter

• 1 tablespoon slivered almonds

• half a banana

• 1 cup low-fat milk

In total, the shake packs 44 grams of protein and just over 400 calories — it's worth noting if you're not a buff chef eating more than 4,000 calories a day, you can modify the portions to suit your own calorie goals.

The shake provides a balance of carbs for energy with protein to build muscle and fats to help you feel full, making it perfect for recharging after a workout on a busy schedule, according to Irvine.

"I love this one for an easy post-workout meal. It's got plenty of protein from the whey, plus the peanut butter and almonds give you even more protein and healthy fats," he said.