Proteins

Protein is the main building block of muscle. Sports protein is a convenient, quick and precisely dosed source of it, usually 20–30 g of pure protein per serving.

Types: whey concentrate (the most popular, best value), isolate (up to 90% protein, low lactose), hydrolysate (fastest absorbing), casein (slow, for night-time), beef protein (dairy-free) and vegan protein (pea, rice, soy).

How much: active people are generally advised to get about 1.4–2 g of protein per kg of body weight per day (including food). A shake is handy after training, at breakfast or between meals.

When choosing, look at protein per serving, carbs and sugar, lactose sensitivity, taste and mixability.

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