There’s a lot of jargon and tricky-to-understand acronyms to decipher when deciding on protein powder. However, there are three words to look for: concentrate, isolate and hydrolyzate.

These terms all describe a way of processing whey, and will affect the price, nutrition and digestibility. 

During cheese production whey is the liquid portion that splits off from the milk. A selection of amino acids can be siphoned off from this and processed to create protein powder. This is whey concentrate. 

“Concentrate is filtered and isolate is even more filtered,” says Onnit supplements product development scientist Steven Kahn. “It’s considered more pure. Per gram you’re getting more protein, as well as fewer carbs and fewer fats.”

It’s also a solid option if you’re lactose intolerant or struggle to digest whey concentrate. 

“In the carbs section, [the amount of] lactose is much lower, so there are many times where people are able to tolerate whey isolate better than whey concentrate if they have issues with lactose.”

However, Kahn warns this extra filtration comes at a cost and whey isolate will almost always be a pricier option than whey concentrate.

“There can be a difference in texture too,” he says. “While you’re siphoning out those other ingredients, you do change the texture.”

Many people feel the extra fats and carbs in a whey concentrate shake help give it a sweeter flavor and a creamier texture, which is why Kahn says some prefer it for cooking and baking. 

There’s also a third option to consider: whey hydrolysate. 

“That one’s interesting because not only is it taken from the isolate but manufacturers are also using enzymes to break down the amino acids and make it even easier to digest,” says Kahn. “There is another layer of cost there, but a lot of the time people who have issues digesting whey tend to tolerate that a bit better.”

Which one should you spend your hard-earned money on? It really comes down to your microbiome and how your gut responds to different things.

“If you can tolerate whey concentrate and the slightly larger amounts of carbs and fat aren’t an issue, you can go for that. But the best one for you is whatever your body responds best to. I know some people get bloated when they take certain wheys. If you’re able to find a product that’s in-budget and doesn’t have any negative impacts on you, go with that,” says Kahn.

I’ve run 12 marathons in the past seven years including doing the London Marathon six times, and right now I’m working harder in marathon training than ever before. The aim is a PR of 2hrs 27min (or faster, faster would be fine), and 10 weeks out from the race my weekly mileage is at its highest ever.

I’ve logged 70-80 miles in the past two weeks and there’s no letting up from my coach, with a couple of long and hard workouts each week, plus a long run and plenty of easy miles. In the past, I’ve run about 50 to 65 miles on average in marathon training, hitting 70 for the odd peak week, so it’s been an enjoyable challenge to increase my distance.

To get through the miles and hit targets during workouts, I’ve also had to be a bit smarter with my nutrition, and I’ve started using more sports supplements to make sure I’m not losing weight and getting the carbs, protein and other stuff the body needs when working hard. To this end, there are three main products I’ve been using regularly during marathon training.

1. Multivitamin Tabs

The main one of these I’ve been using is OTE’s Berry Multivitamin Tabs but they are currently  out of stock, and I’ve also been using more easily available tabs from Tesco, so I think you can substitute in any multivitamin drink for the same effect. A pint of water with multivitamins in it is a great way to start the day and a fixture in my routine when marathon training in the winter when I’m worried about getting ill, especially with two kids at school/nursery acquiring as many germs as they can.

2. Maurten Drink Mix 

This is expensive, but one of the best sports drinks you can get and I’ve really noticed the difference in how much better I feel in long workouts and races when using it compared with other drinks. With two or three runs of at least 12-13 miles each week, I’ve taken to using the Maurten Drink Mix regularly to ensure I have enough fuel in the tank during the runs so I’m not completely burned out by the end of them, which then compromises runs on the following days.

3. SiS REGO Rapid Recovery

One of the best recovery protein powders, SIS’s REGO contains 20g of protein, 23g of carbs as well as electrolytes, vitamins and minerals to help you bounce back after a hard run. In the past I haven’t felt the need for a dedicated recovery powder during marathon training, but with tough, long runs coming along every couple of days it’s been very helpful in speeding up recovery. It’s also a lot easier to get it down quickly after a run than making a meal, which can easily be delayed by pressing work or domestic matters. 

As a gym nut and Coach’s protein powder reviewer-in-chief, I’ve lost count of how many whey supplements I’ve tried. MyProtein Clear Whey Isolate is one of the best protein powders and if you’re organized you can buy a 500g tub for just 1p, rather than the usual £34.99. That’s a mindblowing 99.99% discount!

Myprotein’s Clear Whey stands in contrast to the dense, creamy shakes most protein powders offer. I for one struggle to stomach anything that heavy after a serious gym session. 

Clear Whey mixes easily with water to produce a squash-like taste and consistency, while still delivering a decent 20g towards your daily protein quota.

You will need to be quick on the draw to take advantage. The sale goes live at 8pm GMT on Thursday, November 16th and you need to apply a discount code to get the deal.

The code will be made available by email and in the Myprotein app at 7.50pm GMT. Myprotein advises downloading the app and allowing notifications so the code will pop up on your phone 10 minutes before the sale goes live. You can also sign up with your email on this Myprotein 1p Clear Whey webpage.

The sale is limited to 5,000 tubs, one tub per person and, if the currency hadn’t tipped you off already, the deal is only available to UK residents.

It’s well worth doing a dry run of the checkout process so you know where to enter the code and deciding on the flavor you want in advance. I’m sorry to say jelly belly, Vimto and cola flavors are excluded, but that still leaves 18 flavors from bitter lemon to Chupa Chups Strawberry and peach tea—a personal favorite.

This is the third year Myprotein has offered massive savings. The supplement giant offered an identical deal last year, and discounted its whey isolate powder in 2021. 

Energy gels are a great way to top up your reserves of carbohydrates if your run or cycle is going to last longer than 90 minutes, giving you an easily-digested boost of energy as you tick off the miles. We’ve tested loads to put together this selection of the best running gels and our pick of the best all-rounder is Science in Sport’s (SiS) GO Isotonic Energy.

Each gel has 22g of carbs and the isotonic formula means it’s easy to take without water. Multiple testers have used them without any—ahem—digestive trouble.

They’re a reliable option and with a Prime Day discount of 20% now’s a great time to stock up. You can nab a 30-pack of lemon and mint flavor for just £23.19, or a 15-pack for £17.19.

If you want to taste test a range of SiS flavors, a variety mixed pack of five will set you back just £5.40.

SiS is one of the main gels I use for long runs. I appreciate the variety of flavors (the cherry flavour is a 10 out of 10) and the sweetness of the gels isn’t overpowering.

The consistency isn’t too thick, so I don’t always take water after having one. They are, however, a bit bulkier to carry than other gels so plan on wearing a running belt when you’re out for more than a couple of hours. 

If you’re training for a marathon or half marathon and plan on using gels, you’ll need a lot to fuel your training (and get your gut used to digesting them on the run) and plenty on the day—up to three an hour—so I recommend stocking up on these gels now. You’ll save money in the long run.

All protein powders will help your body recover after a workout, but most – including the ones featured in our selection of the best protein powders – focus purely on repairing and rebuilding muscle. This means they are high in protein, but often low in pretty much everything else, because the aim is to support muscle growth without adding too many carbs and calories to your overall daily intake.

Sometimes you need those extra carbs and calories, though, and that’s where a recovery protein powder comes in. These are best suited to endurance athletes like runners, cyclists and triathletes who tackle longer training sessions, and to people hitting the gym multiple times each day, because the carbs replenish your energy reserves while the protein aids the rebuilding of your muscles. 

Along with carbs and protein, recovery powders will also often contain electrolytes to replace those lost in sweat in long workouts, as well as a mix of vitamins and minerals designed to support the body’s ability to handle a high training load.

We’re working our way through trying a wide selection of the options to help guide you to the right recovery protein powder for you. Of course, you may be able to get by without a supplement. Try this recovery smoothie recipe from runner Laura Muir or this green recovery smoothie recipe taken from The Runner’s Cookbook by Anita Bean to see you through a marathon training plan or 100-mile cycle training plan. 

The Best Recovery Protein Powders

REGO is the perfect shake to help see you through the toughest training weeks, and we’ve used it regularly during marathon training to bounce back between runs. The powder mixes easily into a shake, which contains 20g of protein and 23g of carbs, and it uses soy protein so it is suitable for vegans. Our main criticism is the unnecessarily small scoop that comes with it, which means you have to dip it three times to make one drink.

SIS also has the more expensive REGO Rapid Recovery+ powder, which contains more carbs and protein in a bigger serving. We’ve also tested that and it’s another great option, though probably overkill compared with the normal REGO powder for most people – as well as being pricier and less widely available.

Along with the 20g of protein and 19.5g of carbs per 50g serving, this has added electrolytes to replace those lost through sweat. The vegan protein is a blend of pea and rice protein, and the sweetener is stevia.

The texture is a little thinner than we’d have liked, but that’s the norm with a recovery drink compared with a traditional protein shake. The mint overpowers the chocolate slightly, but that made the shake surprisingly refreshing after a long run in the sun, and the powder mixes very easily with water.

Veloforte stands out in the world of supplements with its use of all-natural ingredients, producing tasty flavour combinations you’re unlikely to find anywhere else. The two recovery shakes in its recovery line-up are raspberry and acai with ginseng, and banana and cocoa with maca, and both are tasty with a lighter texture than the competition.

The protein per serving is a little lower than you’ll find on most recovery shakes, but 13g is still a good serving, and there’s a solid 39g of carbs to help replenish your stocks after a long workout. The price is high, though there is a subscribe and save option from Veloforte that brings the cost down a little.

OTE’s recovery drink focuses on protein rather than carbs, with 25g of protein in each serving – sourced from whey and casein – compared with just 19g of carbs. The powder doesn’t mix as smoothly as others we’ve tested, though any lumps in the drink were small and didn’t detract from our enjoyment of it.

If you’d prefer a vegan shake OTE also has a soy protein recovery drink that offers the same macronutrients. Both powders come in sachets as well as sacks, and the sachets have a dual-opening system with options for wide and narrow-neck bottles, which helps you avoid spilling powder everywhere.

The large serving size recommended with this vegan powder ensures that you get everything you need to refuel after your toughest and longest workouts, with lots of calories, carbs and protein, plus electrolytes and the added bonus of psyllium husk—a prebiotic chucked into the mix to boost gut health. You can scale down your serving size if your workout doesn’t demand the full 100g, which will obviously help a 1kg sack of powder last longer.

I found that even when using a full 100g serving the powder was easy and quick to mix with water, and while the texture isn’t completely smooth it was fine to glug down after a long run. The protein is sourced from pea, so—like all Rawvelo products—the powder is suitable for vegans. The brand also prides itself on using natural ingredients like cane sugar to deliver the carbs in its products.

Myprotein is one of the more active brands during the Black Friday period, not only offering great long-term deals throughout the week but also popping up with extra discounts for those who keep a sharp eye on its website.

At the moment you can get up to 80% off everything on the UK site using the code BLACK, and up to 40% off on the US site with the code DEAL. There have also been flash sales on the site where an extra 10% was knocked off protein products on top of the discounted price, and Myprotein even offered tubs of its Clear Whey powder for just 1p at one point.

We say this not to make you rue missed opportunities, but to alert you to the fact that more great deals are likely to land on the Myprotein site, so it’s worth checking here regularly as we’ll flag up when they do.

For now here’s some of the best deals we’ve picked out in the Myprotein sales on both sides of the pond. To see how Myprotein compares to other supplement brands, check the latest deals with our round-up of the best Black Friday protein deals.

Black Friday Myprotein Deals In The US

Black Friday Myprotein Deals In The UK

Finding a Cyber Monday protein powder deal isn’t difficult, and it’s smart to stock up on protein supplements since you’re usually able to get better than 50% off products from brands like Myprotein, Optimum Nutrition and PhD. The key is to ensure you’re picking a top-quality protein powder.

We’ve been taste-testing protein powders since 2017 for our selection of the best protein powders and best vegan protein powders, so we feel confident we can steer you towards a more pleasant-tasting protein.

It’s worth examining the quality of the protein, along with which other ingredients are added. Many brands bulk out their products with refined sugars, artificial sweeteners and flavorings, which may make it taste more pleasant but aren’t going to do your training plan any good. It’s also wise to go for whey isolate over whey concentrate, as the process to create isolate removes unnecessary ingredients, like fat or sugars.

Quick Links

Do you have a preferred brand that you’re hoping will get on the Cyber Monday deal train? Use our quick links below to check. We also have links to major retailers who will be offering discounts.

US Quick Links

Amazon: Today's deals on protein powders
Myprotein: Up to 70% off with code BLACK
Optimum Nutrition: Use code SAVEMORE

UK Quick Links

Amazon: Daily discounts on protein powders
Bulk: Up to 40% off
Maximuscle: Up to 20% off sitewide
Myprotein: Up to 70% off with code BLACK
PhD Nutrition: 20% off workout essentials
The Protein Works: Up to 60% off

Black Friday Protein Deals And Cyber Monday Discounts In The US

Black Friday Protein Deals And Cyber Monday Discounts In The UK

Black Friday and Cyber Monday FAQs

If you’ve been introduced to the world of protein supplements already, there’s a good chance that a whey protein shake has become a part of your post-workout routine. While these offer a convenient way of getting essential nutrients to your muscles to jump-start the recovery process, there are other times – such as when you’re asleep – when a slower, more sustained release of amino acids is more useful in aiding the repair and growth of your muscles.

Enter casein protein. The other protein to come from dairy, casein is the yin to whey’s yang. Rather than being absorbed quickly by the body, casein forms a gel-like substance in the gut and its nutrients are released into the bloodstream over hours rather than minutes.

I have personal experience of its effects because I take casein protein during intense training blocks where quick recovery is essential for consecutive days of workouts. A shake 30 minutes before bed gives me enough time to digest it without it feeling like it’s sitting on my stomach; eight hours later, I wake up feeling ready for a workout.

Compared with whey, there are a limited number of products available, but below are our picks of the best casein protein powders, followed by an expert explanation of casein: what it is, what the benefits are and any side effects.

If you are looking for whey powders, try our recommendations of the best protein powders, or for plant-based supplements, visit our best vegan protein powder round-up.

The Best Casein Protein Powders

Myprotein has two blends of casein powder: the standard slow-release micellar casein, and this “elite” version. In practice, both have identical nutritional profiles (116 calories and 25g protein per serving). However, this top-tier version is batch-tested by Informed Sport to ensure that it doesn’t contain any naturally occurring banned substances, making it safe for athletes who may face drug tests. While that may seem a bit much for the average weights room regular, it can provide added peace of mind for just 10p more per serving.

Chocolate taste test: The powder mixed well and didn’t leave a chalky feeling in the mouth. The flavour itself didn’t pack much of a punch, but wasn’t too thin and was easy to drink.

Editor’s note: Because Myprotein Casein Protein Elite is temporarily out of stock on Myprotein.com, here are the best deals on Myprotein’s slow-release casein.

I was a big fan of Bulk’s whey protein offering, so I was excited to see if the affordable supplement specialist could do it again with its casein creation. The impressive 26g of protein per serving looked promising and while the range of flavours plays it safe, they are all firm favourites.

Strawberry taste test: Unfortunately, the strawberry-flavoured offering from Bulk was the hardest to stomach of the powders tested. It was quite watery with minimal hints of strawberry and the texture was even worse. Despite vigorous mixing, it failed to mask the graininess that can hamper casein shakes, and coated my mouth with an unpleasant powdery residue.

The Protein Works positions itself as a premium-performance supplement producer, which makes its 100% Micellar Casein something of a steal at 90p per serving. It doesn’t match the alternatives tested for protein content, but is ideal for those looking to add slow-release protein to their daily training routine without a big hit on the scales.

Chocolate silk taste test: The name of the flavour might be a bit flowery, but is 50% right – the Protein Works powder was the smoothest I tried, although the chocolate flavour was somewhat lacking. Although nothing to do with the taste, the “super fresh seal” clogged up each time the packet was opened, meaning it was difficult to keep it “super fresh”. 

Casein Protein Buyer’s Guide

Right after a tough workout many turn to a fast-acting protein, such as whey, to deliver essential nutrients to your muscles quickly and initiate the recovery process. But at other times you don’t want such a sudden rush of amino acids, and instead need a slow and sustained release to keep your muscles well fed – like when you’re getting your all-important eight hours of sleep. That’s when casein protein comes into its own. For all the info on casein, we spoke to Adam Feit of PrecisionNutrition.

Running becomes a very different proposition when you’re doing it for longer than 90 minutes. Instead of stepping out of the door with the bare essentials and the freedom to run wherever you like, you need to plan your nutrition and tailor your route to include stops for refueling.

Planning your nutrition for before, during and after any long run is key to getting you through it in the speediest and most enjoyable manner possible. That’s especially true for races, where you might well be shooting for a PR. It’s vital to plan your nutrition for any road race of half-marathon distance or more, and even for shorter trail races if they’re going to last longer than 90 minutes.

In the past people endured long events just by swigging water and eating a chocolate bar at the halfway mark. Nowadays even amateur runners can enjoy the benefits of professional-level products, and running gels are the go-to option for many people keen on getting through long runs in the most efficient manner possible.

How I Test Running Gels

There’s only one way to test running gels, and that’s to consume them before and during runs. I usually run 50-70 miles a week and race regularly, and use gels to help fuel my weekly long runs and half marathon and marathon races, as well as some hard, short training sessions. 

I’ve tested a wide range of gels from different brands, and while they all get carbs into the body effectively, there are certainly differences between them. While choosing the best running gels is a little subjective, I’ve picked out a variety of options below and am confident there’s something there for every runner.

The Quick List

You’ll find detailed write-ups of many gels I’ve tested below, but here’s a quick run-down of the best options available. Click on any gel in The Quick List to jump to the more detailed review.

The Best Running Gels

Best Overall

SiS’s gels are easy to find in shops and online, come in a wide range of flavors and are pretty cheap, especially if you buy in bulk. They contain 22g of carbs and there are also variations that have added electrolytes or caffeine. The isotonic style means you can take them without water and I’ve found them among the easiest gels to stomach—I’ve successfully used them in three marathons. 

I would say it’s still best to have water to hand to wash them down, though, and one downside of the isotonic design is that the gels are bulkier than others, so carrying enough for a marathon requires a big running belt.

Taste test: SiS has a huge range of flavors, including loads of caffeinated options and some with added electrolytes. The texture is somehow both watery and lumpy, which sounds worse than it is, and they slip down the throat with minimal fuss. The flavors are less sharp than in the carb-only gels, so your teeth won’t start tingling from the sugar hit.

Best-tasting Gel

While it’s the taste of these gels that puts them in a different league, the underlying numbers are also excellent. Each 45g gel contains 30g of carbohydrates in a 2:1 maltodextrin-to-fructose ratio, which allows you to absorb more carbs per hour, and there are also five electrolytes thrown into the mix to help replace what you lose in sweat.

Taste test: Torq has absolutely smashed it on the flavor front, with a range of appealing options that means you’re not going to get sick of the gels even on a long run when you’re consuming several. Along with perennial dessert favorites like cherry bakewell, apple crumble and lemon drizzle, there are caffeinated options such as caramel latte and banoffee. I’ve yet to try one I don’t like—black cherry yogurt is another excellent option—and the gels are easy to get down while running, though I’d recommend having water with them.

Choice Of Elites

Maurten’s gels and sports drinks have become a common sight in the hands of elite runners like Eliud Kipchoge during marathons, and the gel in particular is a little different from everything else on this list. Part of that is the strange consistency—it’s firm enough to bite off chunks, rather than sipping like a syrup—but the key difference is that the hydrogel poses less risk of upsetting your stomach than a standard gel because it passes straight through and is absorbed in the small intestine instead. 

If you avoid using gels because of past gastrointestinal problems, Maurten’s gels are worth trying. I have not experienced significant stomach issues while using Maurten’s products, which have been my go-to for my past few marathons.

There are now two gels in Maurten’s range: Both are the same stuff but in different amounts. The 40g Gel 100 contains 25g of carbs, while the 65g Gel 160 contains 40g. The latter is handy for hitting high carb intake targets during long events, and I’ve found the Gel 160 easier to get down without stomach problems than other brands’ 40g carb gels I’ve tried.

Taste test: The texture will divide opinion, but I quite enjoy biting off a bit of the gel and letting it dissolve a little in my mouth before swallowing. For one thing, this removes the risk of getting unpleasantly sticky liquid on your hands during a run. The gels don’t really have much of a taste, just a vague sweetness, and they don’t need to be washed down with water to clear your mouth of any residue.

Best High-carb Gel

These gels are a convenient way to carry a lot of carbs. Each of them contains 40g of carbs per 60ml serving—almost double the standard 22g you get from most brands. The carbs are provided in a 1:0.8 ratio of maltodextrin to fructose, rather than the standard 2:1, and SiS says this makes it easy for the body to absorb the carbs in the gel. Along with the standard Beta Fuel gel there is a nootropic version, which contains 200mg caffeine, plus other ingredients to help you stay mentally sharp during your endurance events.

Taste test: The gel comes in two flavors: There’s orange, and there’s strawberry and lime, which is particularly tasty. It’s not too sweet and the fluid texture slips down easily on the move even if you don’t have water to hand. I found you have to be careful not to down the 40g of carbs in one go, which didn’t do my stomach any favors, and instead sip the gel over several minutes for the best results.

Best For London Marathon Runners

There’s nothing particularly special about the Lucozade Sport gels, which provide 30g of carbs in a serving, sourcing those carbs from a mix of fructose and glucose to maximize the amount you can absorb. However, they do have one unique feature, which is that they are the only gels handed out to runners on the London Marathon course. You can pick one (or more) up at around miles 14 and 19, which will reduce the amount of gels you have to carry yourself, a system that I’ve used at the London Marathon myself in the past. It’s not wise to suddenly switch to these gels on race day if you have not used them before, so it’s worth practicing with them in advance.

Taste test: The flavor will be familiar to anyone who has tried Lucozade’s orange drinks in the past, and the texture is fairly sticky. It’s a gel best taken with water.

Best Refillable Gel

If there’s one thing I have always envied hikers and mountaineers for, it was that they got to chow down on delicious Kendal Mint Cakes on the go. Sure, you could try scoffing the sugary treat during a run, but it wasn’t ideal. Fortunately that sweet minty stuff has now been released in gel form. As you can imagine, it’s all about the mint, and you can choose between mint, raspberry mint, citrus mint and chocolate mint flavors. The 70g gel contains 27g of carbs and sweetens the deal with electrolytes to help keep you hydrated, and there is a caffeinated version available.

One neat addition to the Kendal gel range is a large pouch of the stuff, which you can use with refillable soft flasks—a less wasteful option than single-serve gels. You can buy a suitable soft flask with the gel, but most flasks will work because the gel is fluid enough to get through sports lids with valves. Do make sure it’s a leak-free top though—you don’t want sticky gel escaping into your pockets or running belt.

Taste test: The Kendal gels are pleasingly fluid and although it’s best to take them with a drink, they’re easy to swallow on the move if you don’t have water to hand. Of the flavors chocolate mint is our favorite—the citrus mint was frankly a little much.

Best With Natural Ingredients

Most running gels are designed to provide fast-release carbohydrates in the simplest and cheapest manner possible, which tends to mean they use artificial ingredients. There’s nothing inherently wrong with that, but some people find them unpalatable and have stomach problems with standard gels, which might be resolved by switching to a more natural option like these gels from Veloforte. They’re highly portable thanks to their small size and the range of flavors is a little more adventurous, with beetroot, and lemon and ginger options. Despite the dainty 33g serving, they still pack in 22g of carbs.

Taste test: Having not checked the flavor before gulping the Primo gel down I was a little startled by the savory beetroot taste, but it’s not at all unpleasant. The Tempo gel will suit those who prefer a sweet offering, with the dates in it offset by lemon and ginger, while the Doppio gel, which also contains 75mg of caffeine, is my pick of the bunch with its maple and coffee flavor. Despite its compact size the consistency wasn’t too viscous either, though these are still best quaffed with a swig of water.

Best Gel With Caffeine

Caffeine is a proven performance-booster for endurance activities, helping to reduce your perception of fatigue, which makes it an ideal addition to running gels. Most brands have a caffeine gel in their line-up, but the SiS Beta Fuel Nootropics stands out to me because of the high caffeine content it delivers—at 200mg it has double the amount provided by many other gels.

Along with that caffeine you get 40mg of carbs, plus nootropics like taurine, theanine and citicoline, which can help to boost mental performance. It’s a potent mix that’s ideal for powering through your longest runs, but it is a gel that takes some getting used to, and I wouldn’t use too many of them in any one run because the caffeine content is so high.

Taste test: The lemon and lime flavor gel tastes good and it has a fairly fluid texture, so you can sip it easily over the course of several minutes to get the carbs and caffeine into your system gradually. There is also an apple flavor of the Nootropic gel.

The Leeds brand that helps fuel the triathlon-running Brownlee brothers has come up with a canny idea: Two different tear points on the top of the packet. One creates a small hole you can sip the gel through, while the other makes a big hole for a quick gulp, so you can consume according to your preference at the time and minimize the risk of sticky spillage. The range of seven gels available contains two caffeinated options, and each gel provides 20g of carbohydrates.

Taste test: Although there isn’t a huge range of flavors—five in total: apple and orange energy gels, pineapple caffeine gel, blackcurrant, and lemon and lime, which are both available in caffeinated and non-caffeinated forms—OTE has done well to create a mix that isn’t at all sickly and slips down easily.

These gels keep things simple. There’s only one flavor, which is so mild as to be essentially neutral, and it’s not hard to ascertain the amount of carbs they contain, with 30 in the name and “30g carb” in big letters on the front of the packaging. Those carbs come in a 2:1 ratio of glucose to fructose to make them easier to absorb. Precision Fuelling & Hydration also has a useful carb calculator on its website so you can work out how much you’ll need for your event. The gels are pleasingly small, making them one of the more efficient ways to carry 30g of carbs with you.

Taste test: The gels are slightly sweet and a little citrusy, but their predominant feature is that they don’t taste of anything much, which is fine by me. They are best taken with water, though in a pinch it’s possible to get them down without.

High5’s gel range covers all the bases: isotonic gels, straight-up energy gels and caffeinated gels, each containing 23g of carbs. The gels are even batch-tested to ensure you won’t accidentally fall foul of doping regulations, if that’s a concern for you.

Taste test: You have to hand it to High5—even its non-isotonic gels are pretty fluid and easy to consume, and none are so sugary that they make you wince. I found the isotonic gels, which go by the name Energy Gel Aqua, the tastiest: They’re more like a drink than a gel, making them very easy to get down while running.

OTE’s Super Gels double the carb count of its normal gels while keeping the pack size fairly small, making them a highly convenient way to carry a lot of fuel with you on long runs. The carbs come from a mix of maltodextrin and fructose for maximum-efficiency absorption, and the gels also contain magnesium and sodium to help you stay hydrated.

Taste test: Despite being so high in carbs, the gels aren’t too thick and I found that they slip down quite easily. It’s best to take them with water, though, and make sure you sip them slowly rather than downing the gel in one.

These tiny shots of gel that contain 22g of carbs are the best pick for those keen on minimizing the amount of weight they carry on the run. They are absolutely tiny, but also highly concentrated as a result, and this is one gel I’d definitely recommend testing extensively before any races to ensure your body can handle it.

Taste test: Gu stands out for the originality in its range of flavors, which includes the likes of Salted Watermelon and Chocolate Outrage. There are also caffeine-rich options available. However, the Gu gels are so sticky that it’s essentially impossible to get them down without water, so make sure you time them right on race day.

These all-natural gels offer something completely different from everything else on this list. They come as a dry powder that you mix with water, or coffee/juice/whatever else you have to hand. You wait 10 minutes and then suck down the gel. It’s not quite as inconvenient as it sounds and can be made mid-run, although when it comes to races it’s more suited to ultra-distance events where you have a backpack to carry it.

It’s designed to be a stable release of energy rather than the usual spike you get from a gel. The gel contains only 11g of carbs compared with the usual 20g, but I’ve found the energy benefits seem to be similar, and it’s more palatable than most options—great news if you’re not a fan of the usual super-sweet gels.

Taste test: The texture of the gel is unusual, with an almost porridge-like consistency plus crunchy chia seeds that add even more texture, and the vanilla flavor is mild but pleasant. It’s not one I’d use for an all-out marathon myself, but for longer, slightly slower events it’s a welcome alternative to very syrupy gels.

They might have “velo” in the name, but I can assure you the energy gels from this company work just as well for runners. There are three gels in Rawvelo’s range, two without caffeine—blood orange, and passionfruit and coconut—and a blueberry and hibiscus gel that contains 50mg of caffeine. All the gels are made from natural, organic ingredients, delivering 20g of carbs via rice syrup and fruit juices.

Taste test: The Rawvelo gels slip down easily. The flavors are a little less dramatic than they sound but still very tasty and different from the norm—aside from blood orange, which just tastes of orange.

When tackling long events like a marathon, many people aim to consume around 60g-90g of carbs every hour to ensure they don’t run out of fuel. That quickly adds up to a whole lot of 20g-30g gels that you have to carry if you’re running or cycling for several hours, and carrying this 90g pouch of Precision Fuel & Hydration’s gel can be a more efficient approach. You can sip on the gel aiming to finish it over a period of time in line with your fuelling targets, and reseal it with the twist lid between sips. It’s also a good option for ultramarathons and Ironman events because you can reseal it.

Taste test: The gel has a neutral, slightly citrusy flavor and a fairly fluid texture that means it is possible to take it without water, but usually it’s best to wash it down.

Running Gels Explained

Why do people use running gels?

It hardly needs saying that running for a couple of hours or more requires a lot of energy, and the main source of muscle fuel over the course of a long event is carbohydrates, which your body stores as glycogen. Your body can store about 90 minutes’ worth of glycogen if you stock up via pre-race carb-loading, but after that you face the risk of running out so you need to take on some extra fuel during the race.

There are many ways to do this. Sports drinks, energy bars and dried fruit are all options, but many people find that the best method of refuelling is using energy gels. These generally contain 20-30mg of carbs, are easy to slip into a running belt and can be consumed quickly without breaking your stride.

What kinds of gel are there?

All energy gels have the same purpose, to help fuel your run, and while they come in different shapes and sizes, there are two main types: isotonic gels and energy gels.

Isotonic gels come pre-mixed with water, which means not only that they’re more fluid and easier to take on the go, but also that you don’t have to worry about carrying water or eating the gels near a water stop during a race. The downside of this is that they’re a little bulkier.

Energy gels, on the other hand, just pack in a load of carbs. This type might be stickier – some of them are tough to get down without water – but you can pack more into a small race belt and reduce the weight of what you have to carry. The trade-off is timing them around water stations in races, or having to carry water with you on long training runs.

Both of these kinds of gels also have options that contain caffeine too, for a little extra mental boost, which can be very welcome in the latter stages of a marathon.

How many will you need for a race?

The first thing to know about gels is that if you wait until you feel your energy levels dropping before you take one, it’s already too late. You need to maintain a steady stream of energy, starting well before your reserves run dry.

How many you should take during a race will depend on your experience and the intensity you’re running at. If you’re an elite or a hardened amateur used to chugging down gels and going flat-out for a PR, you might aim for 60-90g of carbs per hour during long activities. But that’s a lot of gels.

A more common strategy is to aim for 30-60g of carbs per hour, which provides sufficient fuel for most runners and will be easier for your stomach to absorb. Remember the amount of gels you take will be governed by how practiced you are with them and how well your stomach copes with them, as much as by your carb targets.

Many gels contain 20-25g of carbohydrates, so if you’re aiming for 30-60g of carbs, taking one every 20-30 minutes starting from the 30-minute mark is a solid strategy. If you’re aiming to hit higher carb numbers then using high-carb gels that contain 40g of carbs will help limit the amount you have to carry. 

Fortunately, the gels you bring with you won’t be the only carbs available. Almost all marathons have stands where you can grab a carb-rich sports drink and some even hand out gels. For example, at the London Marathon you pass two Lucozade Sport gel pick-up points en route, so that’s two fewer you need to carry yourself.

Make sure to test your gels before race day, including the type you plan on grabbing on the course. Different people react differently to each product, so you need to make sure your stomach can handle the type you choose and the frequency with which you take them. And while swigging water to wash down a gel generally makes them easier to take, don’t use a sports drink for this purpose—you’re just asking for an unpleasant sugar overload that your stomach won’t welcome.

Q&A

More About Running Supplements

• What should you eat before a run? Find out what and when to eat before high-intensity, race pace and recovery runs – as well as races
• Why Maurten's running supplements, used by Eliud Kipchoge and Mo Farah, are a different kind of rocket fuel for your running, whatever your level
• All the info on marathon running supplements: gels, tabs, beetroot juice and anything else that can make running 42.2km easier
• When you’re training hard, water alone just won’t cut it, these are the best hydration tablets for running

When you’re in need of some fast fuel before or during a tough training session there’s no better source of energy than a sports drink. The carbs and electrolytes they contain will hit your system quickly to replenish your body’s reserves so you can keep on keeping on, and it’s generally more enjoyable to gulp down a sports drink from your water bottle than to take a gloopy energy gel during training.

You need to be a little wary of using sports drinks willy-nilly, however. They’re designed to provide a lot of energy, so the carb and sugar count is high. If you’re only going out for a 30-minute easy run you probably don’t need that kind of energy hit, especially if you’re running to lose weight.

Along with carbs, a good sports drink will also contain electrolytes to replace those lost in sweat during a workout. This is especially important during sessions that last more than 90 minutes, when just rehydrating with water won’t get the job done.

You can obviously buy sports drinks like Lucozade ready-made, but picking up a powder to mix with water yourself is often more portable, especially if it’s a single-serve sachet you can take with you to mix up just before a workout.

We’ve tried a lot of sports drinks and powders and chosen the best to include below. 

We’ve used these to fuel the last three marathons we’ve run and the most important training sessions leading up to the race, and we rate them as the best available. You don’t have to take our word for it either: Maurten was also used by Eliud Kipchoge when he ran the first sub-2hr marathon in history, and many other elites use it too.

Crucial to the success of Maurten’s mix is that it forms a hydrogel when it hits the stomach, which means it’s absorbed more slowly. This makes the high-carb drink easier for the body to take in without causing gastrointestinal distress. The 320 mix contains a substantial 80g of carbs for a 500ml drink, and it’s ideal for longer events like the marathon, while the 160 contains 40g of carbs in a 500ml drink and will help fuel shorter events and short training sessions. The Drink Mix 320 CAF 100 is the latest addition to the range, adding 100mg of caffeine to the 80g of carbs for an extra boost during your exercise.

All the powders have a neutral, faintly sweet taste, which is unlikely to either delight or disappoint – just get it down you and enjoy the results, we say. The only downside is that Maurten products are comparatively expensive, so be prepared to use them sparingly.

Like Maurten, SiS’s Beta Fuel drink provides a mammoth 80g of carbs per serving and it even comes in a similar-looking black sachet. However, the new, revamped Beta Fuel has a key difference from both Maurten and the original product, and that is the ratio of maltodextrin to fructose. The first Beta Fuel drink stuck with the standard 2:1 ratio you’ll find in many products, but this has now been tweaked to 1:0.8. According to SiS, this results in more of the carbohydrates being used or “oxidised” by your muscles, taking the percentage up from 62% to 74% compared with a 2:1 ratio drink. Even if all that sounds a little too elite and marginal gains-y to you, the Beta Fuel drink is a great way to get all the carbs you need during endurance activities, and we’ve found it’s easy on the stomach even when running.

Extremely high-carb drinks like Maurten’s mixes and SiS’s Beta Fuel can be a game-changer for endurance athletes, but they cost a pretty penny so you might not want to use them regularly during training. Bulk’s Vitargo is the first alternative we’ve come across that provides similar benefits without breaking the bank.

Each 75g serving contains 69.8g of carbs, in the form of Bulk’s patented Vitargo S2, which is formulated from barley starch. The drink created is unflavoured, and the absence of taste makes it extremely odd to consume without adding some kind of flavouring (we used squash), but if you want a whole load of fuel for a long run or ride it gets the job done, and we haven’t had any gastric distress using it. You can pick up a kilo (just over 13 servings) of Vitargo for £19.99, which is substantially less than the £40-£50 you'll pay for 14 sachets of Maurten.

We always appreciate it when a brand works in round numbers, because it helps when working out how to reach a macro target. Each 500ml serving of Torq’s powder provides 30g of carbs, 10g of which are sugars, and 120 calories, in a 2:1 ratio of maltodextrin (glucose) to fructose that allows you to absorb as many carbs per hour as possible. There are also five electrolytes thrown into the mix to help replace those you’ll lose in sweat during hard training. The range of flavours includes all the usual fruity options as well as an unflavoured powder; but our favourite is the delightfully sharp Pink Grapefruit, which makes a welcome change to the predominantly very sweet sports products.

Each 40g serving of this drink contains over 35g of carbs, from mixed sources to improve uptake, and it also contains a range of electrolytes including sodium to ensure you’re well hydrated for your workout. It’s also a great-value powder, working out to 55p per serving, and both the flavours available – mixed berry and orange – are pretty tasty. It’s one to stock up on ahead of a busy training plan, while perhaps saving more carb-rich options like Maurten’s mix or SIS’s Beta Fuel for one or two key training sessions and race day.

It’s sold everywhere, usually available in some kind of deal, and comes in a range of tasty flavours, so if you’re in need of a sports drink at short notice there’s nothing better than a trusty bottle of Lucozade Sport. There are 32g of carbs in each 500ml bottle, with 18g of sugars, plus sodium to top up your reserves after a sweaty session. You’ll be glugging down 130-140 calories depending on the flavour, of which raspberry is the best. No need to debate us on that.

These folks lose a little credit for championing the use of Himalayan pink salt in the electrolyte powders, since it has no real benefits compared with standard salt, but that credit is clawed back by an impressively unusual range of refreshing flavours for its drink mixes – Wild Strawberry and Basil being the tastiest in our book. The drinks available offer different sporting benefits: Attivo, which is the Wild Strawberry and Basil flavour, contains electrolytes, 22g of carbohydrates and 75mg of caffeine, while Vivo (Peach, Raspberry and Rosehip) and Passo (Mango and Passionfruit) pack in electrolytes and carbs, and Solo (Golden Apricot and Sage) is just electrolytes. All the sachets are small enough to slip into a running belt so you can mix your drinks on the move.

These handy packs are the same shape as a gel sachet so they fit into a pocket easily, making them ideal for runners in long-distance events to carry until a water source is reached. Each stick pack contains two servings – you can buy single-serving packs in the US – and each serving contains 25g of carbs. There is a good range of flavours including several caffeinated options.

As great as Kendal mint cakes are, they’re not always what you want to hydrate and fuel intense exercise, and they’re somewhat tricky to eat during a hard run. That’s why Kendal Mint Company made this refreshing drink, which retains the minty flavour of the cakes (with added citrus notes) and delivers 34g of carbs plus electrolytes in each serving. It tastes great, especially on hot days, and we’ve found that it doesn’t upset our stomach during runs.

As soon as you see Himalayan salt mentioned in an ingredient list you know you’re going to be paying through the nose, but it might be worth it for these all-natural powders because both the lemon and raspberry flavours taste fantastic. The carb count isn’t the highest at 21-23g per serving, depending on which flavour you opt for, but it’s a useful hit of energy to get alongside the hydrating electrolytes.

The Gnarly Fuel2O powder might have a name that makes little sense, but we’ll forgive that because of the impressive flavour of the drinks. The cherry cola caffeinated powder is the best, but there are also limeade and tropical options (caffeine-free), with all three creating a lightweight drink that quenches thirst and provides energy.

A standard serving contains 25g of carbs and 250mg of sodium to replace what you lose in sweat, but you can also add more scoops to your drink to get more carbs, though this will make the texture thicker. You can get a sack of the powder or buy single-serve sticks that are handy for making drinks during endurance events.

Following Maurten’s success, high-carb drinks are becoming more popular with endurance athletes and OTE’s Super Carb drink provides 80g of carbs per serving. It forms a gel when it comes into contact with your stomach acid to potentially reduce gastrointestinal distress. The drink also contains electrolytes to aid in hydration during your longest activities.

Unlike Maurten, however, the OTE drink is flavoured: you can choose blackcurrant or lemon and lime. Both are a little more palatable than Maurten’s inoffensive but blandly sweet drinks. They’re also nicer than SIS’s Beta Fuel, so if you’re struggling to choose between the high-carb options, OTE has the edge in the flavour stakes. 

More About Supplements

• Discover the best running gels and how to use them in your training
• All the info on supplements for marathon runners: gels, tabs, beetroot juice and anything else that can make running 42.2km easier
• Prefer your energy sources in solid form? Here are the best energy bars to fuel your exercise and help you avoid running out of gas 
• When you're training hard, water alone just won't cut it. Here are the best hydration tablets for running

While few, if any, amateur athletes need protein powder to support their exercise regime, it can be a highly convenient way to ensure you have all the fuel required to repair and build muscle after a workout.

You might assume that all of them do the same job, but that’s not the case. Coach spoke to Dr Daniel Fenton, clinical director and GP at London Doctors Clinic, and Lily Chapman, a performance coach and nutritionist at digital coaching site P3RFORM, about the differences between protein powders, how much price matters and whether they contain any ingredients you should be wary of. I then assessed the best protein powders out there using Fenton and Chapman’s criteria and tasted them too, so you have a better idea of what you’re buying.

Fenton’s in-depth advice is below, but here’s his takeaway: “I suggest you choose a low-fat, low-carbohydrate, high-protein powder. While you require all three to aid muscle development, balance is key.”

The good news is those three qualities describe the majority of the supplements in our selection of the best protein powders below. 

The Quick List

In a hurry to know which protein powders are best? I've listed the top-scoring products in various categories here. Click on the link to jump to the full review with specs and tasting notes further down the page.

How I Choose The Best Protein Powders

Protein powders have been a staple part of my training plans for the last decade, topping up my tank to help me hit my daily protein quota (usually upwards of 2g per kg of bodyweight, depending on my goals). 

In that time I’ve tried a wide variety of supplements, and that number has increased since becoming Coach’s chief protein powder tester. So if it’s a tasty shake you’re after, I’m your guy. 

My laptop is home to a spreadsheet filled with scores and notes for every protein powder I’ve tested. Each one is rated for its nutritional offering and affordability, as well as its taste, texture and mixability. 

To save you from adding an unnecessary spreadsheet into your life, I’ve summarized this info below in a far more easy-to-digest format, including reasons to buy, reasons to avoid and my final verdict on each one. 

The Best Protein Powders

I’ve tried a lot of protein powders of all different stripes, but the most common and popular type is whey protein which is mostly what we’ll cover here, with a couple of exceptions that include slower-releasing casein protein (see the section on types of protein powder).

For more about the benefits of casein, head over to our guide to the best casein protein powders. And if you prefer a plant-powered protein pick-me-up, our round up of the best vegan protein powders has a wide range of tried-and-tested options.

Best Overall

It’s bold to call your product “gold standard” but in this case it’s not unwarranted. It’s reasonably priced, with a chunky serving of protein, under 2g of carbs and 116 calories per 31g serving. With 29 servings in each standard 908g tub you won’t have to replace it as often as others, and there are plenty of flavours to choose from. 

Taste test: Double rich chocolate This shake marked a notable step up from other similarly-priced options I’ve tried, bettering its rivals’ taste and texture. The double rich chocolate flavour tastes more decadent than a supplement should, and the powder mixed well too. A couple of shakes produced a smooth, thick milkshake-like drink that masked the fact it was mixed with water. Despite this, it didn’t feel as heavy in my stomach as other protein powders I’ve tried.—Harry Bullmore 

Best Value

Bulk is used by heavyweight boxer Anthony Joshua—and if it’s good enough for AJ there’s a high chance it’s good enough for you. With the variety of flavors available (including eight different chocolates), your tastebuds are sure to be tickled. Each serving packs a punch of 22g of protein, while the inclusion of 5g of branched-chain amino acids (BCAA) per serving is a nice touch at this price.

Taste test: Chocolate It says a lot about a protein powder if it tastes good with plain old water. The chocolate Pure Whey Protein didn’t take too much shaking to get silky smooth and the result was a flavoursome blend. Although there are powders out there that taste more like a real milkshake, the final result was most drinkable.—Charlie Allenby

Best Clear Whey

Clear whey is great in principle, offering a drinkable protein top-up without the heavy creaminess of standard whey shakes. But it can be hit-and-miss. This supp is one of the winners, balancing great taste with a nutritional profile we can get behind—plenty of protein without unwanted sugars and carbs. 

Taste test: Orange and mango I was impressed with both flavors, but the orange and mango option just edged this contest. It took a few more seconds of shaking than other clear powders I’ve used, but after this the consistency was smooth and the taste was indiscernible from a refreshing fruit drink—extra impressive given the decent 21g of protein per serving.

Best For Muscle Gain

All protein powders offer at least a decent protein content—that comes with the territory. But Innermost always tries to give a little more. As well as a generous 34g of protein, each serving supplies 3g of power-boosting creatine and 5g of glutamine, which has been linked to reduced muscle soreness. 

Taste test: Creamy vanilla I tested all four protein powders in Innermost’s range and the Strong Protein was a clear winner. I liked the combination of creatine, glutamine and a higher-than-average amount of protein, and was surprised to find the creamy vanilla flavor beat my default chocolate option in the flavor stakes. It blended immediately and tasted great. The texture was a little thin, but this might be remedied by mixing it with milk. 

Best For Weight Loss

This is Protein Works’ premier clear diet whey, with just 86 calories per serving and less than a gram of carbs and sugar. It also packs 20g of hydrolyzed whey protein isolate for faster absorption and easier digestion—good news if you’re sensitive to lactose and struggle to find a protein powder that works for you.  

Taste test: Blue raspberry Unlike other clear powders I’ve tried, this shake didn’t froth up uncontrollably or leave my shaker in need of a deep clean. Instead, it mixed immaculately with minimal shaking to make a light, refreshing drink. I liked the flavor too. I expected the blue raspberry to echo the sickening sweetness of candy from my childhood, but the flavor was surprisingly understated and enjoyable. 

Best For Before Bed

Released alongside a cocoa-flavored Protein + Focus drink, this supplement sets out to provide more than just a 22g helping of protein. The bulk of its protein comes in the form of slow-absorbing casein, helping support muscle recovery and growth overnight if you drink it before bed. It’s also enriched with a litany of vitamins including B12, B6, vitamins C and D, zinc, magnesium, calcium and iron, as well as the supplement of the moment, ashwagandha, which may boost strength and muscle growth and have a calming effect on the mind. 

Taste test: Honey and spices This doesn’t taste like any other protein powder I’ve tried, especially if you heat it up (as Foodspring recommends). The honey and spices flavor is less stimulating than the artificial sweetness of rivals if you want a protein top-up before bed, and I found it far less dense than other casein drinks I’ve tried when looking to maximize overnight muscle growth. 

Best Tasting

Dymatize has paired with the likes of Dunkin’ Donuts and Pebbles Cereal for its current crop of Iso100 flavors, making it a top choice for sweet-thing fiends. It has more than just high-profile partners too. Each drink has 25g of hydrolyzed whey protein for faster absorption, and just 120 calories. 

Taste test: Dunkin’ glazed donut 

Dymatize’s new Dunkin’ Glazed Donut option surpassed Fruity Pebbles to become my favorite flavor. It has the brand’s customary sweetness, and I found it does an impressive job of recreating the taste of glazed sugar in liquid form. This flavor may be too decadent for some, but if you’re looking to top-up your protein intake and satisfy a sweet tooth then it’s an ideal solution. 

Most Indulgent-tasting

This Grenade shake’s elevated protein (30g) and calorie (147) content makes it an attractive option for those looking to bulk up. The main drawback I found was that there wasn’t enough of it—I tested a 480g pouch containing 12 servings, which left me scraping the bottom of the bag in no time. The other option is a 2kg, 50-serving bag, which may be too much if you just want a month’s worth.  

Taste test: Fudged up

Grenade does a better job than most at mimicking the thick, creamy texture of a bona fide milkshake, even when I mixed it with water. Despite the slightly larger (40g) serving size, there were no unwanted lumps after 10 seconds of shaking either. Add to this the fact that the fudge flavor not only tasted great but smelled great too, and you’ve got yourself an impressive protein powder. 

Best For Daily Use

Smart Protein is a newcomer to the supplement game, and it does a lot right. It’s made with whey concentrate, offering a clean hit of protein (an incredibly specific 22.28g per serving) with minimal calories, fat and carbs. 

Taste test: Chocolate 

This powder served up a smooth drink with minimal mixing time. The chocolate option isn’t as indulgent as rivals like Optimum Nutrition and Grenade, but that might suit some people. I found the less intense flavor was really easy to drink, making it a solid option as a daily shake. 

Best Chocolate Flavor

If you’re a fan of bougie workout classes and have a membership at a boutique gym, then there’s a good chance you’ll love Hermosa. The protein shake is aimed at the Lululemon/Barry’s Bootcamp crowd, but it’s more than a status symbol. The 21g of protein per serving is around par, but its flavor is worth the price alone. Although it’s slightly on the calorific side, you can forgive it when what you’re drinking tastes this good.

Taste test: Chocolate The powder mixed well and had a smooth, enjoyable mouthfeel. Even with water, the shake tasted of chocolate (rather than the synthetic profile that plagues some cheaper powders) and its richness would only be enhanced with milk.—CA

More Great Protein Powders

Myprotein is renowned for producing great nutrition supplements that don’t cost the earth. Its Clear Whey Isolate is slightly pricy when bought at RRP—but as with most Myprotein purchases, it will often be discounted, leaving you with a cost-effective way of getting your protein. Clear Whey Isolate has a high level of protein per serving (20g) without the calories commonly found in whey powders. It also doesn’t have a milky taste or texture—handy if you’re put off by the normal profile of a protein shake.

Taste test: Orange mango The orange mango clear whey isolate had a look and mouth feel much more like an energy drink compared with standard whey protein, making it a refreshing way of refueling that was easy to consume. The orange mango flavor mixed seamlessly and didn’t taste at all like E numbers and additives.—CA

Foodspring tubs look better than most protein powders on the shelf, and their contents taste better than the majority of competitors too. And the authentic flavors don’t come from heaps of hidden sugar. Sugar is replaced with a purified extract of stevia, helping to keep the calorie count down. As a result, the nutrient breakdown is dominated by its 24g protein offering. 

Taste test: Cookies and cream Every shake I’ve tried from the Foodspring range has been delicious, but the cookies and cream flavor is a cut above the rest. The taste isn’t that different from the Oreo doppelganger on the front of the tub, balancing the substance of the biscuit element with a creaminess that comes from the filling. The powder also tastes great in porridge or overnight oats, and didn’t leave me feeling too heavy like other protein supplements.—HB

This shake delivers a higher-than-average protein hit—25g rather than the usual 20g. This comprises a combination of fast- and slow- release proteins for a “multi-phased release”. Each serving also provides added vitamins, digestive enzymes and glutamine to support your post-workout recovery, digestion and immune system. The larger 35g serving size means you only get 17 servings per 600g bag, rather than the standard 20 per 500g pouch, but this is a small drawback. 

Taste test: Speculoos Biscuit Heaven I love Lotus Biscoff flavor stuff—who doesn’t? And while Protein Works’ branding team might not be able to say it, I’m happy to report that the brand’s Speculoos Biscuit option is almost a dead ringer. There were a few small lumps left after the recommended 10 seconds of shaking, but the drink was so delicious that I barely noticed these as I quaffed it in one.—HB

Ultimate Performance’s Whey Protein is the cheapest whey (sorry) to start your protein journey. It doesn’t scrimp on the nutritional side either, leaving you with a well-formulated shake that is relatively low in calories and high (21.8g) in protein. The limited number of flavors may disappoint more adventurous palettes, but they are three classics so they’ll be suitable for most.

Taste test: Strawberry ice cream The luminous pink color of this shake might be a mite off-putting for some, but it didn’t taste half as synthetic as it looked and the only downside was that some clumps were left even after vigorous shaking.—CA

Leave it to PhD to make a smart protein drink. Enjoy all the benefits of your average shake—20g of protein, low carbs and minimal sugar— without the milky aftertaste, making it a solid pre-exercise option for those in need of a protein boost. 

Taste test: Lime and mint This flavor was previously labeled “mojito” and while a pre- or post-workout cocktail may sound unorthodox, somehow this booze-free alternative pulls it off. I found the lime and mint flavor delivered the balance of sweetness and tartness that defines a mojito, making it a refreshing option around exercise. Some extra shaking was needed to get rid of a few stubborn lumps too, but that’s my only criticism. 

This protein powder isn’t like others on the list, bragging about offering a clean protein hit with most other macros kept to minimal amounts. Instead, it’s designed for those looking to pack on mass and/or support their sporting performance, dealing out a hefty 75g of carbs and 548 calories per serving. You’re also getting 5g of creatine and 7.8g of BCAAs.

Taste test: Vanilla I’ve had bad experiences with mass gainers and their ilk before, with cement-like textures, cardboardy flavors and post-drink bloating that leaves a bitter taste in my mouth (often literally). The 150g serving size here left me worried about more of the same, but it was fairly smooth and the flavor—while definitely on the sweeter side of my usual shakes—was enjoyably drinkable. There were some small lumps left in the mixture after 20 seconds of shaking, so make sure you mix well before guzzling.  

Some protein powders promise a lot, with added BCAAs, creatine, glutamine and whatever else to boost your performance. This Foodspring shake keeps things more simple: It’s high in protein (25g per 30g serving) without coming with extra unwanted carbs (less than a gram) or calories (112). As an aside, the attractive tub design also deserves some recognition.

Taste test: Peach iced tea and hibiscus After a hard workout, the last thing I want is a creamy protein drink to challenge my innards. Clear whey is a welcome alternative, although I’ve found many flavors too sweet to quaff post-metcon. Foodspring’s peach iced tea and hibiscus offers a Goldilocks-like balance, offering a light and refreshing texture with a pleasant, understated flavor that I’d genuinely choose over many fruit drinks. 

This protein powder ticks a lot of boxes, with 24g of protein and 5.7g of BCAAs per serving, as well as fairly standard amounts of calories (138) and carbs (5.7g).  One slight gripe is that each scoop is a hefty 37.5g, which means you’re getting fewer drinks from each pouch. But it promises rigorous testing “for a wide range of substances banned by the World Anti-Doping Agency (WADA)”—important if you’re a serious athlete. 

Taste test: Chocolate Healthspan’s clear whey is one of the tastiest supps I’ve tried, unlike the brand’s mass gainer, which was among the worst. This sits right in the middle with a slightly earthy flavor that’s drinkable but nothing to write home about. It mixes well, especially considering its larger serving size, which is always a plus. 

This whey from the Organic Protein Company does what it says on the tin (bag, really). Made with five ingredients—in contrast to some of the lengthy lists of additives seen elsewhere—it’s one of the “cleanest” whey protein powders on the market. The downsides of this are a relatively small serving of protein per serving and flavors that won’t be to everyone’s tastes. Even so, its sub-100 calories will tick the boxes for those looking for the benefits of protein without calorie gains elsewhere. 

Taste test: Raw cacao and maca Cacao is an acquired taste and it’s bitter compared with the milk chocolate many of us know and love. Once you get over the initial shock, the shake is drinkable, though it remained watery, with a grittiness from unmixed powder.—CA

Gnarly’s whey concentrate powder is a little higher in carbs than most non-recovery powders, but that will help to top up your energy levels if you’re using it to recover after HIIT or cardio sessions. Along with 25g of whey, each serving also contains prebiotics and probiotics to support your gut health, as well as digestive enzymes to help the shake settle in your stomach.

Taste test: Chocolate The powder mixes very easily and the texture of the drink is silky smooth without any lumps at the bottom. The chocolate flavor was the typical bland affair you get from protein shakes, but entirely inoffensive and easy to get down in a hurry. Gnarly could use a few more flavors in its range, though, with only chocolate and vanilla available.—Nick Harris-Fry

Tri-Protein’s pitch is that it mixes six types of protein powder which will be absorbed at three different rates to avoid stomach aches and curb hunger pangs. Whey isolate and hydrolysate is digested in the first phase, followed by whey concentrate and milk protein concentrate, and finally micellar casein and calcium caseinate. It’s worth bearing in mind that our expert calls milk powders a “cheap bulking agent” below which are high in lactose.

Taste test: Vanilla I can’t validate Crazy Nutrition’s digestion claims with a simple taste test, but necking this shake after a workout did leave me feeling less heavy than most whey powders. It tasted good too, although the texture was quite thin when mixed with water. Where it really excelled, however, was in recipes; namely, protein pancakes and a protein cheesecake. It added a pleasant flavor to both without proving overpowering or leaving any unwanted lumps in the mixtures.—HB

Best Protein Powder Buyer’s Guide

Picking between the huge range of protein powders available is difficult, especially when each and every one of them makes grand promises about the effect they will have on you.

You might assume that all of them do the same job, but that’s not the case, as we discovered when we quizzed Dr Daniel Fenton, clinical director and GP at London Doctors Clinic.

Types Of Protein Powder

The most common type of protein powder product will create a shake that contains protein and virtually nothing else. These are designed to fuel lean muscle growth following a workout, and so avoid extra carbs and sugars and keep the calories to a minimum to deliver on the “lean” part.

Mass gainer shakes go in the other direction and contain huge amounts of everything. They are high in calories and carbs as well as having more protein than a standard shake. People tend to use mass gainers during a period of bulking up, usually during the winter before cutting (reducing body fat but retaining muscle) in the spring, a well-worn bodybuilding technique. A mass gainer is useful for those in serious physique training, but less so when you’re just aiming for a higher protein intake each day.

Recovery shakes are another common option, and these are aimed more at endurance athletes who need a high amount of carbs and electrolytes as well as protein to recover after their training sessions. Recovery protein powder often also contain vitamins and minerals to support the immune system, and are popular with those who play team sports like football and rugby, as well as among runners, cyclists and swimmers.

Meal replacement shakes are generally categorized as entirely different products from protein shakes, but often use whey protein and can have a similar nutritional profile as recovery shakes. Meal replacement shakes can be used as a meal substitute when you’re short on time, or they can be a low-calorie option that helps you to lose weight. They often are high in protein to increase satiety while still low in calories overall.

Glossary

Whey protein

Whey is the liquid portion of milk, which separates from the rest during cheese production. A mixture of proteins can be isolated from this whey and processed into whey protein powder which contains all nine essential amino acids, making it a complete protein source. This is then used as a supplement by people who want to increase their protein intake, build muscle and support athletic performance. 

Casein protein 

Whey makes up about 20% of the protein content of cow’s milk, while casein fills the remaining 80%. Like whey, casein is a byproduct of cheesemaking and can also be made into a powder then used as a supplement, providing the amino acids needed to build muscle. However, it’s not absorbed as quickly as other protein sources like whey, so many people take this supplement before fasted periods like a night's sleep. 

Whey protein concentrate

Whey protein can come in three forms: concentrate, isolate and hydrolysate. They are all made from whey obtained during cheese production, but each one is produced slightly differently to deliver distinct features and nutritional profiles. Whey concentrate goes through less processing, and tends to be the cheapest of the three as a result. But it has a slightly lower protein content and a few more grams of carbs, fat and lactose than more processed forms. 

Whey protein isolate

Whey protein isolate undergoes extra processing steps to deliver a higher protein content than whey protein concentrate, as well as negligible (1g or below) amounts of carbs, fat and lactose. That means it is usually more expensive than whey protein concentrate. 

Whey protein hydrolysate 

The benefit of whey protein hydrolysate is that it’s absorbed more quickly than other forms of whey protein because it has been pre-digested. This makes it a popular post-workout option. A 2019 study into its use concluded that “ingestion of the whey protein hydrolysate was associated with greater post-exercise muscle protein synthesis compared with intact whey protein”.

Clear whey isolate

Clear whey isolate is a fairly new innovation in the supplement world. The main difference from other whey shakes is the texture, which is light and watery in contrast to the usual creamy drinks. Despite this, it still delivers a high protein content with minimal carbs, fats and sugars, while also having a lower calorie content than most standard whey supplements. It is usually more expensive though. 

BCAAs

BCAAs stands for branched-chain amino acids. Amino acids are molecules that combine to form proteins, which the body can use to maintain and build muscle. The body needs 20 amino acids to function properly, and nine of these fall under the bracket of “essential amino acids” which can’t be created by the body and need to be consumed as food. Three essential amino acids—leucine, isoleucine and valine—are classed as branched-chain amino acids in reference to their chemical structure. 

BCAA supplements are sold with the listed benefits of helping maintain and contribute to the growth of muscle mass. A study published in the journal Nutrients also found that BCAA supplementation over eight days “decreased perceptions of soreness in resistance-trained individuals with several years of experience”. 

EAAs

EAAs stands for essential amino acids—the nine necessary amino acids your body cannot produce and which need to be consumed. EAA supplements aim to deliver these amino acids, including all three BCAAs, in powder form. 

Suggested benefits of EAA supplementation overlap heavily with those listed for BCAAs. These include improved exercise performance and boosted recovery.

Creatine

Creatine can be found in protein-rich foods such as red meat, seafood and animal milk, as well as supplements. It’s one of the most heavily researched supplements on the market and one of the most popular, boasting benefits such as improved exercise performance, enhanced recovery, and increased strength and muscle mass.

When creatine is delivered to your muscles, it can merge with phosphate to create phosphocreatine, which is then stored. When needed, this can then be used for rapid energy production—useful in speed and power sports like powerlifting and bodybuilding. 

Leucine

Leucine is one of the three branched-chain amino acids described above. It can be taken as a supplement. 

It is suggested that these amino acids can be used by muscles to provide energy during exercise and improve exercise performance. However, a University of Rochester article states that “studies have not consistently shown that taking supplements of these amino acids improves exercise performance, builds muscle mass or helps you recover from exercise”.

Isoleucine

Despite the similar name, isoleucine is a separate amino acid from leucine, and another in the group of nine essential amino acids. It is also a branched-chain amino acid and can be bought as a supplement, as well as featuring in BCAA powders. 

Reported benefits include helping control blood sugar, improving endurance, speeding up the healing of injured muscle and supporting muscle growth, according to the University of Rochester research. 

Valine

After leucine and isoleucine, valine is the third and final branched-chain amino acid. It is available as a supplement and will also be present in BCAA powders. As such, it is often taken to support muscle growth, enhance athletic performance and boost the immune system. 

Maurten’s energy drinks and gels are by now familiar to most keen runners and cyclists, who have watched elite athletes like Eliud Kipchoge, Flora Duffy and Molly Seidel use them to fuel Olympic medal-winning and world record-setting performances.

We’re not winning medals or breaking records, but we are also big fans of Maurten’s running supplements and rate them among the best running gels and best sports drinks that you can get, even given their high price. That’s down to the hydrogel technology Maurten has developed, which makes it possible to consume vast amounts of carbs to fuel your performance with less risk of upsetting your stomach.

The new Maurten Solid 225 bar is a step away from that hydrogel technology, however, taking sports nutrition back to basics. It’s a mix of oats, rice and sugar, and delivers a huge hit of carbs in a chewy form that makes it ideal for pre- or post-training, or to eat during long, lower-intensity runs and rides where you’re able to chew on the go. During races and high-intensity activities, the hydrogel drinks and gels would remain your best option as they’re easier to get down.

There are a lot of high-carb bars out there – we’re partial to chocolatey cereal bars before our runs – but Maurten says the Solid 225 stands apart as a performance-focused product, rather than a snack bar. 

One way this is achieved is by keeping the fibre content low, which should reduce the risk of gastrointestinal distress during your activities if you eat the bar beforehand. Top of the ingredients list is fructose-glucose syrup, which also marks the bars out as similar to other sports energy products, rather than being a tasty snack.

The bars cost $3 each in the US and £2.50 in the UK or you can buy a box of 12 bars for £30. They come in two flavours – the standard Solid 225 and Solid 225C, which contains cocoa. Individual bars and boxes are on sale from maurten.com now.

Each 60g bar contains 225 calories, around 44g of carbohydrates, of which 18-20g is sugars, and not a lot else with just 2-3g of protein and 3.6g of fat. 

Maurten Solid 225 Taste Test

The bars have a fairly mild flavour to start with and an enjoyable texture that’s a little chewier than a classic Rice Krispies bar. The sweetness does kick in hard after a few chews, but doesn’t linger in the mouth so you’re not left with itching teeth and an urge to immediately whip out your toothbrush.

The bars very much feel like fuel for exercise, rather than a treat, something enhanced by the stark black packaging and the fact they’re called Solid 225, which is hardly an appetising name. That’s probably a good thing – all too often I’ve chowed down on sporty energy bars just for a nice snack, but I’d save the Solid 225 for training days, especially at $3 a pop.

Given that Maurten has gone back to basics here, the price is pretty high for what seems to be a syrupy mix of oats and rice. These will be effective energy bars, and lighter on the stomach than the fibre-rich cereal bars I would usually eat when rushing to get something down just before heading out for an early run, but as with other Maurten products you pay a premium.

Many people are now accustomed to taking supplements such as protein powder after a workout, but it’s not so common to consume a pre-workout supplement. These are intended to help you excel in your training session and kick-start the recovery process before you even begin the workout.

But what’s in them, what do they do and will you actually benefit from using them? We asked dietitian Anna Groom, speaking on behalf of the British Dietetic Association, for more info on pre-workout supplements. 

You’ll find the interview below our picks of the best pre-workout supplements, but the key points are that this type of supplement generally contains a combination of carbohydrates, amino acids and caffeine, and can provide a boost to help you get through training sessions. There’s no doubt all three of these elements can be useful and they all feature in our guide to the best supplements (well, we don’t think individual amino acid supplements are worth it because you’ll find these in ample quantities in the best protein powders), but they aren’t strictly necessary for most people. 

The Best Pre-Workout Supplements You Can Buy

It’s one thing understanding what goes into pre-workout supplements. It’s quite another deciding which tub is worth buying. While we aren’t scientists and can’t authoritatively speak to how effective each product is, we can chug down a load of them and tell you which we’d buy. Coach contributor Rory Mellon took on the task, and here are his impressions along with the vital stats. The ones Mellon has kept using have been labelled as recommended.

Optimum Nutrition's Gold Standard range has long been a Coach favourite and this offering is another winner. With creatine (3g per 11g serving), beta-alanine (1.5g), amino acids such as L-citrulline (750mg) and a dose of caffeine (175mg), this has everything you’d want from a pre-workout supplement. The inclusion of a host of vitamins, which ON claims have a positive effect on your metabolism, gives this powder that extra edge.

Watermelon taste test: Between the reasonably small 11g serving size, and comparatively high recommended 350ml of water, it doesn’t come as shock that this powder mixes very well. Sweetened with sucralose and acesulfame K, it goes down extremely well. The benchmark by which other pre-workout supplements should be measured.

Buy from ON | £21.99 for 330g

Putting aside the awful name, N.O.-Xplode is a powerful pre-workout supplement that has been around for more than 15 years. In each 20g serving you’ll find 150mg of caffeine, 1.3g of beta-alanine, 3g of creatine, 3g of L-arginine and plenty of vitamins to support your metabolism doing its thing. A decade and a half on, this formula is still one of the best around.

Blue raspberry taste test: Pro tip, N.O.-Xplode really froths up, causing some spillage after a particularly vigorous shake. This is a very sweet drink, probably too cloyingly sweet for some, but if you can’t stomach the sour kick that comes with some other pre-workout powders, it’s a great choice.

With no added caffeine, THE Pump aims to give your evening workout a boost without having a detrimental effect on your sleep. Containing 300mg of VASO6, a patented ingredient containing catechin (which is said to help weight loss), as well as a dose of vitamin C and 3.2g of beta-alanine, this pre-workout powder hits quickly and had me itching to get moving.

Orange and mango taste test: The Pump is rather sweet and the mango overpowers the orange, but it’s pleasant and very drinkable. Unfortunately, the suggested mix instructions resulted in a powdery aftertaste, so I’d advise using more water than recommended. Also, the formula leaves a foamy residue in the shaker that was annoying to wash out.

Supreme Nutrition has packed this powder with good stuff to give your workouts a boost, including BCAAs (5g per serving), creatine monohydrate (5g), citrulline malate (2.7g) and beta-alanine (1.5g), plus 300mg of caffeine to keep you sharp. One oddity in the ingredients list is pine bark extract, but according to SN it reduces recovery time so we’re not complaining.

Blue raspberry taste test: The dark turquoise colour of the drink once mixed gives the impression it’s going to be sickly, but it strikes the right balance between sweet and tangy. The recommended amount of water (250-350ml) is higher than some on this list, and it creates a thin drink that went down easily, although it did leave some specks of powder in the bottom of the shaker.

Elevate combines 12 active ingredients in a unique formula. The inclusion of vitargo (10g per 33g serving), a sports performance carbohydrate, and an impressive 5g of citrulline malate to assist blood flow helps Elevate offer more than just an energy boost. There’s also 3.5g of beta-alanine and 200mg of caffeine.

Orange and mango taste test: This sucralose-sweetened drink tastes a lot like orange squash, but with a slightly sour kick. It mixes rather well and, unlike some supplements on this list, has a really pleasant aftertaste. It’s not especially filling, though, and since you’re advised to take it on an empty stomach, you’ll be working out hungry with this one.

One of the few vegan-friendly pre-workout supplements, the powder packs 6,900mg of branched-chain amino acids and 2,500mg of L-glutamine into each 11g serving – plus, it has no added sugar. There’s also an 11mg dose of vitamin B6 in each scoop, which reduces tiredness and fatigue, and helps you to power through tough sessions.

Tangerine taste test: The recommended mixture of two 11g scoops and 500ml of water creates a bright orange-coloured drink that is rather artificial in taste – the inclusion of sucralose and acesulfame-K are most probably responsible. Thankfully, the drink is thin enough to get down fast.

This tweaked version of Bulk’s pretty great pre-workout supplement has slightly less sugar (from 0.27g down to 0.22g per serving) and a lower carb count (10.5g down to 1.76g) compared with the original. There’s no vitargo here, but there’s still 2.5g of beta-alanine, 5g of citrulline malate and 200mg of caffeine.

Pineapple and grapefruit taste test: Unsurprisingly, Elevate Zero tastes a lot like regular Elevate, except that ditching some of the sugar leads to quite a bitter aftertaste. A large quantity of tiny brown flecks collected at the bottom of the shaker as well, which made the final few sips very unappealing.

Pre-Workout Supplements Explained

What ingredients do pre-workout supplements usually contain?

There are many different pre-workout drinks on the market, but the majority will contain a combination of carbohydrates, amino acids and caffeine.

What are the possible benefits of using them?

The idea is to provide additional nutrients to promote performance and subsequent recovery from exercise. By providing easily digestible energy in the form of glucose or fructose this ensures adequate provision of energy for working muscles. Amino acids are the building blocks of protein, which is important for recovery of muscles and to support growth of muscle following resistance training.

Will the average gym-goer or amateur athlete benefit from using them?

The average gym user would benefit from following a healthy diet and meeting macronutrient and micronutrient requirements before considering any supplementation. Choosing a healthy diet and snacking on items such as fruit, yogurt, nuts and dried fruit can provide sufficient energy in those doing recreational activities.

It’s worth focusing on hydration as well as energy provision, because – regardless of carbohydrate or protein intake – if a person or athlete is dehydrated they will not be able to perform and train to their potential. Dehydration can also become a serious health risk.

Those training regularly or training for a specific event may benefit from further dietary support to meet their increased needs.

Are pre-workout supplements something you should use before every workout, or only tougher sessions?

You have to take care not to overcompensate for energy expenditure through excessive nutritional intake. From experience, I have often found that individuals overestimate the energy burned during exercise and subsequently eat high-calorie snacks like protein smoothies or bars, or flapjacks. If exercising for weight management, this negates the beneficial effect of creating a calorie deficit through exercise. Therefore individuals should carefully plan their training and log their eating to ensure there is increased nutritional provision only on days of increased energy expenditure and intensity.

Are there any downsides to using them?

Care should be taken when using any supplement because of the potential inclusion of other ingredients. Some supplements will contain caffeine, which while typically harmless to most people in small quantities (with the exceptions of children, pregnant women and those sensitive to caffeine), in larger doses can potentially cause side effects.

Some supplements may also contain creatine. This has been proven to potentially improve performance in specific sports but it can also cause unwanted weight gain from fluid retention.

There is also the risk that supplements may contain undesirable contaminants that are not permitted in sport. Always check any supplements on the UKAD Supplement Hub information database.

Protein is so much more convenient these days. Where once gym-goers had to tuck into a couple of rotisserie chickens to refuel their muscles after a hefty workout, they can now mix up a protein shake or, more convenient still, tuck into a protein bar.

These are now widely available, involve zero preparation, and the best protein bars taste good enough to seem like a treat as well as a way to help build muscle. However, there are downsides, mainly involving the diamond-hard texture and artificial flavour of some, and you can’t assume all are a healthier snack bar – some very much aren’t.

That’s what we discovered when we spoke to Kurtis Frank from nutrition and supplement encyclopaedia examine.com for expert advice on what to look for when buying protein bars. The entire conversation is further down the page, but in brief, the first thing to check is the ratio of protein to calories – 15g of protein in a 200-calorie bar or 25g in a 250-calorie bar are good yardsticks. If you can find a bar you like the taste of with a decent amount of fibre, that’s also a welcome bonus. Make sure the carbs are low too, although if you’re an endurance athlete looking for a pre-session snack to top up your glycogen stores, try one of the best energy bars instead. 

Frank recommends being sensitive to price as well, because on a cost-per-calorie basis protein bars can be surprisingly expensive. Of course, go too cheap and the taste and especially texture will suffer. “Whether or not it can be used as a brick cannot easily be conveyed through the label,” says Frank. “It will ultimately require some taste testing to find out which ones can break a window when thrown.”

Fearing for your teeth, we bravely chomped our way through as many as possible. In some cases, that really did take a lot of bravery, but that does mean we’ve weeded out the duds and we feel confident that if you stick to our list of the best protein bars your teeth will remain uncracked.

Of course, a varied diet is always preferable so make sure you don’t come to rely too heavily on protein bars. You can mix things up (literally) with the best protein powders or best vegan protein powders, but nothing can compare to the advantages of eating high-protein foods instead of protein supplements. 

The Best Protein Bars

Our favorite flavor: Chocolate sea salt crunch

For me, it’s a race between this Optimum Nutrition bar and Grenade’s Oreo option for the title of “best-tasting protein bar on the market”. It’s rich and indulgent, providing a ready-made substitute for an actual chocolate bar if you’re looking to make more nutritious switches in your diet. Even the aftertaste is enjoyable, something I’ve found to be a rarity among protein bars.

The fine details: It’s not just the flavor that earns this protein bar a glowing review. It has a decent macro profile too, with lower values for fat (10g), carbs (20g) and sugar (1.9g) than most competitors I’ve tried. With 221 calories, it sits within the “average” bracket among protein bars, and the 18g serving of protein is solid without being anything to write home about.

Our favorite flavor: Chocolate and salted caramel 

Vegan protein bars, like their plant-based powder counterparts, can often be tasteless and grainy. This Healthspan bar bucks the trend. It has a generous helping of a caramel substitute on top of its protein-rich fudge-like center, all wrapped in a thin layer of chocolate. The result is a bar that’s richer than many vegan options. The bars can be a little dry and there remains a hint of grainy aftertaste, but it’s still an enjoyable sweet treat. 

The fine details: This HiLo bar does exactly what it promises: It delivers high amounts of protein and minimal sugar. In each bar, you’ll get a solid protein serving of 21g, as well as a 14g carb hit, 11g of fat and 1.2g of sugar.

Our favorite flavor: Soft caramel

This won’t give you the same 20g protein hit as rivals like Optimum Nutrition and Grenade, but these bars do provide a flavorsome low-sugar option. Having tried all five flavor options I emerged with two clear favorites—soft caramel and double chocolate cashew. The soft caramel was the runaway winner, with a chocolate exterior and Malteser-like balls topping a caramel and nougat-esque filling. This layered approach delivered a winning texture and satisfying levels of sweetness post-workout. However, if you don’t have such a sweet tooth, the dark chocolate and cashew combo is more likely to float your boat. 

The fine details: While the protein content is nothing to write home about, just look at that barely-there sugar content—0.4g, the lowest we’ve found! Maltitols are the chief sugar substitutes, with the sweetener sucralose also appearing further down the ingredient list.

Our favorite flavor: Cookies and cream

I tried two flavors—dark chocolate and raspberry, and cookies and cream—and while the former’s quick hit of raspberry was pleasant, the latter blew it away on the taste front. It delivered the sweet hit you want from a dessert-flavored snack bar, with a milky cookie taste and a texture that made it easy to eat. It comes in two 32g portions too, which I appreciated because it allowed me to eat one and stash the second half away for later in the day. 

The fine details: At 20g per 64g serving (both snack portions in the packet), the protein provision is enough to rank the SiS bar with the best of them. The carb (24g), fat (12g) and calorie numbers are a little higher than average, but it maintains a low sugar content of 2.2g.

Our favorite flavor: Chocolate caramel

The caramel in this vegan bar means that it easily avoids the common protein bar problem of being too dry, and the overall flavor is rich without being too sweet. Taste and texture both get a big tick from us, and the other flavor we tried—chocolate hazelnut—is almost as good, just a bit drier.

The fine details: Misfits knows what’s good about the bar and broadcasts it in huge digits on the front of the packaging. There’s 16g of protein (in the chocolate caramel bar, 15g in other flavors) in each 45g bar, and under 1g of sugar. The amount of protein is a little light compared with some other options, but the calorie count is also low at 186, and the hidden bonus is the massive 8g of fiber each bar also contains.—NHF

Our favorite flavor: Chocolate chip

This beast of a bar is one to use after intense workouts when you need a generous helping of protein, carbs and calories to help your body recover. It’s not going to replace the sheer joy of biting into a real chocolate chip flapjack, but it is a satisfying snack loaded with a lot more protein than you’d get from a standard flapjack.

The fine details: Each 85g bar contains 21g of protein, 32g of carbs and 337 calories. There’s also a pleasing 7.6g of fiber, with oats helping to beef up that number, but watch out for the sugar here—at 12g per bar it’s higher than you’ll find in most other options on this list.—NHF

Our favorite flavor: Caramel Crunch

I tried this alongside PhD’s chocolate brownie Smart Plant Bar and the original Smart Bar was the clear flavor winner. The taste wasn’t overwhelming, but the addition of a thin caramel layer on top of the creamy, fudgy center did give it a light quality. This isn’t the bar to reach for when you want to satisfy a serious sweet craving, but the subtle flavors make it a good fit for a more regular post-workout protein top-up. 

The fine details: The first thing I look out for on bars like these is a protein content of 20g or more—and it's a “yes” to that. Then it’s time to look at the carbs, fats, sugars and calories (23g, 12g, 1g and 256, respectively). All, aside from the sugar, are a little higher than most of the bars I’ve tried before, but the overall balance is still solid. 

Our favorite flavor: Forza

The Forza is hands down the best-tasting protein bar I’ve come across, which means I'm prepared to overlook its downsides, like the high price and relatively low protein content at 12g per bar. This all-natural bar contains a winning blend of apricots, almonds and fennel, and if the word fennel puts you off, try the mix of hazelnuts, coffee and cocoa in Veloforte’s Mocha bar instead.

The fine details: The Forza bar contains three times more carbs than protein with 38.3g of the former (and 27.3g of sugar), making it a better pick for endurance athletes seeking to refuel after a long training session than weightlifters looking for a pure protein punch. It also contains 7.4g of fiber.

A number of protein bar versions of well-known chocolate snacks have been released in the UK. The M&M bar was a hit. The white chocolate Snickers a miss. The Bounty bar marks a return to form and even has a valuable lesson for the rest of the industry: desiccated coconut hides a multitude of sins. Not that the rest of this bar gets much wrong. The center is gooey, rather than chewy, there’s a milk chocolate casing, and in a move which will keep traditionalists happy, there are two mini bars in each pack.

The fine details Part of the reason coconut tastes so delicious is that it’s so fatty, so you’re using up a third of your daily recommended allowance of saturated fat if you polish off the pack. Artificial sweeteners aren’t used so sugars are also comparatively high at 8g. With all that going on, it’s impressive that 18g of protein was squeezed into a 207-calorie bar. Like the M&M bar, this is a treat with a protein bonus, rather than a healthy staple. But who doesn’t like a bonus with their treat?

Our favorite flavor: Chocolate mint 

If you’re going to buy the Optimum Nutrition Plant Bar, I’d recommend plumping for the chocolate mint snack over the double rich chocolate flavor (the only two options). I found the latter didn’t deliver on its decadent promises, but the chocolate mint bar delivered great taste not unlike an After Eight. It’s less showy than the caramel-laden sweetness of many competitors too, giving it a more understated taste that I enjoyed on the walk home from my daily workouts. 

The fine details: This vegan-friendly bar is a decent all-rounder, offering 18g of protein and 222 calories in each 60g bar. It’s also a great option for anyone who’s lactose intolerant, saving your stomach unnecessary stress. The fat and carb levels are higher than you might like if you’re looking for a post-gym hit of pure protein, but endurance and hybrid athletes may appreciate this balanced macro profile.—HB

Our favorite flavor: Chocolate hazelnut

Write-up: If you’re sick of the jaw ache that comes from eating chewy protein bars, this is the snack for you. It offers the same 15g protein hit as Myprotein’s more traditional protein bars like the Crispy Layered and Lean Layered protein bars, but delivers it in lighter, tastier and arguably more fun wafer form. A word to the wise, though: If you’re eating this crumbly bar at your desk, don’t expect to do it neatly. 

The fine details: The protein-to-calorie ratio is a little underpowered compared with the standard recommended by Frank, but 15g of protein is still nothing to sniff at. The sugars are a middling 5.5g, but the fat content is high at 9g and there’s zero fiber.

Our favorite flavor: Nutty Chocolate Caramel 

Once you’ve tried one protein bar, you’ve tried them all, right? Well, apparently not. This Optimum Nutrition option breaks the status quo, with real raisins and peanuts sprinkled throughout to give it a flavor and texture reminiscent of Rocky Road (or tiffin, for any fellow Brits). Not only is this a nice change from the usual formula, it’s also enjoyable in its own right. 

The fine details: Despite the extra ingredients, this bar doesn’t overstep the macro mark. Its 20g of protein makes it a great post-workout snack, and it keeps sugars to a minimum. Given the fullness of its flavor, I was also pleasantly surprised to find there were only 16g of carbs and 6.7g of fat per serving.

Our favorite flavor: Eroica

This is an excellent all-round protein bar, especially for endurance athletes or anyone not especially worried about their carb and sugar intake. It’s one of the only bars that comes close to being as delicious as Veloforte’s Forza bar, since it’s also made from natural ingredients like nuts and candied peels, and it contains more protein at 20g per double-bar pack. However, it’s expensive – those all-natural bars go easier on your stomach than they do on your wallet.

The fine details: The substantial 100g pack contains an awful lot of stuff besides that 20g of protein, and some will be alarmed at the 38g of sugar and 409 calories per pack. It’s high in carbs too, at 43g per pack, and there’s 17g of fat (of which 1.47g is saturates). This is very much a bar for fuelling high-energy pursuits, but it tastes so good you’ll gladly put the work in to justify it.

Our favorite flavor: Double Dark Choc Nut

They’re not as high in protein as others on this list, but KIND bars are a genuine treat, full of nuts and dark chocolate This particular bar is made from peanuts, almonds and dark chocolate, so obviously it is very nice. We challenge anyone to make a bar that tastes bad using those three primary ingredients.

The fine details: The protein levels are just 12g per 50g bar, although the fibre count is high at 4.9g. They’re also pretty high in fat at 17g per bar, even if most of that is the “healthy” unsaturated kind. Essentially they lean towards the treat category, with the extra protein content being a bonus.

Do you like Oreos? Do you want a snack with a healthy 21g hit of protein? If you answered yes to both, your prayers have been answered. This delicious bar has bits of real Oreo crumbled into the center alongside soft chocolate and nougat layers that give it an enjoyably soft and chewy texture much like a Mars bar. Sweet treat aficionados will be able to tell the difference, but in my opinion this is among the closest you’ll come to a protein snack that could pass as a chocolate bar. 

The fine details: As mentioned above, each 60g bar delivers 21g of protein and just 1g of sugar. The flavor is amazing, but this does come at the expense of some fairly high carb, fat and saturated fat levels (20g, 10g and 5.6g respectively).

Our favorite bar: Chocolate

As people increasingly turn to protein bars as slightly healthier snacking alternatives to chocolate bars, it’s only natural that traditional chocolate brands are aiming to get in on the action. The M&M’s protein bar is not quite as tasty as the chocolate-centred sweet itself, but it is satisfyingly chocolatey and contains large M&M chunks. The texture was hard to judge because we left these on a counter during a heatwave, so presumably they’re not usually quite so liquified, but there were no signs of any stodginess.

The fine details: There are two flavours of the bars—chocolate and peanut—and both contain 15g of protein, which is a solid enough amount for a 51g bar. The peanut bar is a little higher in calories at 207 compared with the chocolate flavour’s 192. However, the sugar levels are high at 15g per bar, half of your daily recommended maximum and significantly more than you’ll find in most protein bars, which tend to use artificial sweeteners instead. That puts these bars firmly in the occasional treat camp, but they’re still a little healthier than going full chocolate.

Our favorite flavor: salted caramel

There are two flavors: mint chocolate and salted caramel. The former is an acquired taste but the salted caramel bar will appeal to many. The pleasing chewy-flapjack texture makes it satisfying to wolf down after a hard session or just as a mid-afternoon pick-me-up.

The fine details: The OTE Anytime Bar isn’t as packed with protein as other options, with 11g in each bar, but it does contain 26g of carbohydrates. It’s the perfect snack for after long runs or rides when you need to replenish your energy.—NHF

Our favorite flavor: Brilliant Birthday Cake

Bulk has, somewhat ambitiously, decided to call these gourmet protein bars, which creates an expectation that any bar is going to struggle to meet. We like that the bar has sprinkles on top, and some kind of jam-style layer that adds to the ersatz cake experience. The texture also delivers, avoiding excessive chewiness. It’s a great protein bar – just don’t call it gourmet.

The fine details: Each 62g bar contains 233 calories and 20g of protein, with the sugar count kept low at 2.9g through the use of isomalt and sucralose sweeteners. The list of ingredients is dismayingly long, although to be fair the sprinkles are a surprisingly large part of that. There’s a nice surprise at the end of the nutritional info though—the 8.7g of fiber in each bar.

Our favorite flavor: Birthday Cake 

Grenade makes great protein bars, but recently I set out to see which of its products tastes the best. It’s a tough job, but somebody’s gotta do it. And, after weighing up every bar the brand has to offer, (excluding the Oreo collab featured above) I settled on its Birthday Cake option. The vanilla flavor had me feeling eight years old and ready to blow out some candles, while the colorful textured topping adds an enjoyable crunch. 

If that doesn’t sound like your bag, fear not. There’s a vast array of other flavors including Chocolate Chip Salted Caramel, Peanut Nutter, Fudged Up, Dark Chocolate Mint, Dark Chocolate Raspberry, Caramel Chaos, Jaffa Quake, Lemon Cheesecake and so on. The texture is pleasant, consisting of a fudgy base topped with a gooey layer and something crunchy on top.

The fine details: 

Grenade delivers on its promise of whipping up high-protein, low-sugar bars: This one has 20g of the former and 1.6g of the latter—it’s sweetened instead with maltitol. As with the Oreo option, the carb (21g) and calorie (212) totals are a bit higher than other brands, but it’s still a delicious snack to reach for rather than your go-to confectionary. 

Our favorite flavor: Hazelnut & Nougat

They say a picture is worth a thousand words, but Barebells’ design is worth precisely one – “lifestyle”, with a premium 1950s Americana look that’s undeniably alluring. We initially found the flavors a bit of a let-down—that is, until Barebells released the Hazelnut & Nougat bar, which is very tasty indeed. The texture is spot-on too, with an enjoyable level of chewiness that doesn’t stray into the cardboard-style consistency of some protein bars.

The fine details: It’s another of the new breed of bars with very low sugar, just 1.9g, and with 20g of protein in just 205 calories it’s punching above its weight. There’s also a respectable 4.2g of fiber per 55g bar.

Our favorite flavor: Raspberry Dark Chocolate

No doubt aware that many people dislike the chewy consistency of many protein bars, Warrior has made its bar as crunchy as possible, and stuck “crunch” in the name to hammer the point home. The multi-layer bars satisfy in terms of both taste and texture, with the raspberry dark chocolate and key lime pie flavors being stand-outs. 

The fine details: There’s a hefty serving of both protein (20g) and carbs (24g) in each bar, but the sugar content is low at 2.3g, with malitol used as a sweetener. Each bar is fairly fatty, containing 11g with 6.1g of that saturated fat.—NHF

Our favorite flavor: Vegan Honeycomb

There are three layers in these vegan bars, and all three hit the mark. The topping is chocolate—hard to go wrong there—the middle is nut butter, and the base is crunchy granola. The texture is spot on, and the flavors are excellent too. This is a proper snack.

The fine details: All the tasty goodness above might have tipped you off that the nutritional stats are not going to be perfect. The bars are small at 40g, but even so only getting 8g of protein makes them an outlier on this list, especially as you get more carb (9.6g) and fat (12g) per bar. The fiber content is pretty good at 3.2g, though, and while 5.8g of sugar isn’t a tiny amount, it’s less than you usually find in natural bars like this.—NHF

Our favorite flavor: Wild Chocolate Peanut

Aside from the somewhat zany packaging, there’s nothing especially ridiculous about this protein bar. But that’s no bad thing—do we really need ridiculous protein bars in our lives? The various flavors contain no surprises—chocolate features heavily across the range—and all are satisfying and tasty, with layers of biscuit, nuts and caramel.

The fine details: There’s 15g of protein in each 47.5g bar, along with a substantial 7.6g of fiber. The carb content is a little higher than other bars at 10g, which is good for refueling after energetic gym sessions. The calorie count of 197 is low though, and there’s just 0.8g of sugar in each bar, with stevia used to sweeten them.—NHF

Our favorite flavor: Chocolate Peanut Crunch

All the bars in SiS’s PROTEIN20 range have opted for a “party on the top, business on the bottom” approach, in that there are fun crunchy nuggets above the layer of slightly stodgy, presumably protein-packed filling. The chocolate peanut crunch is the most flavourful of the range, though for our money it’s still a little too bland to work as a replacement for a chocolate bar.

The fine details: Each 55g bar contains 20g of protein and 216 calories. The sugar count is kept to just 2g, with polyols used to sweeten the bar. These are carbohydrates, but not sugars, so the carb total is higher than in many other bars at 22g, which is no bad thing in our view—after a tough exercise session refueling with carbs is important.

Our favorite flavor: Chocolate Caramel Peanut 

In contrast with the jaw-breaking protein bars of old, Sci-Mx’s soft and squishy brick-shaped snack has minimal structural integrity, making it incredibly easy to eat. The chocolate caramel peanut flavor is extremely sweet, without much caramel, and the peanut chunks were a welcome inclusion. For me, it’s too sweet to eat every day, but I found it useful for chucking into my bag when I was on the go and running low on fuel. 

The fine details: Unlike most health snacks, this beefy bar is designed to provide a decent dose of carbs (45g) and calories (375) alongside a generous 25g helping of protein. This is handy for people who live an active lifestyle and need to fuel themselves on the go, or those who are looking to pack on muscle mass. However, the 27g serving of sugar is notably high.—HB

Our favorite flavor: Chocolate Hazelnut

Unlike most protein bars, there’s no weak link among the four Loaded Legends flavor options. Chocolate hazelnut was my highlight, although that’s down to personal preference. Each one tastes great with various crumbled toppings, and a filling that layers crispy and smooth elements for a really enjoyable eating experience. 

The fine details: This is a well-balanced bar that works well as a quick snack. It’s lower in fats, sugars, carbs and calories than many competitors, and also offers a healthy (if not huge) 14g protein top-up to help you hit your daily quota.—HB

Our favorite flavor: Peanuts And Chocolate

Unlike supplement companies who move to protein bars from protein powders, Eat Natural have a snack bar heritage which means its protein offering should be especially tasty. And it is – it tastes like a crunchy cereal bar, with chunks of dark chocolate and coconut. The catch is that you get a lot less protein...

The fine details: Just 10g of protein per 45g bar, under what most people like to put away straight after a heavy workout session. As a way to top up your protein intake during the day, however, Eat Natural bars are a better snack than biscuits or cake, but keep an eye on the sugar—each bar contains 8.4g. Finally, the fiber—a decent 3.3g per bar.

Protein Bars Buyer’s Guide

Before you start grabbing fistfuls of bars it’s important to know what you should be looking for. The headline is obviously how much protein they contain, but as with all processed food you have to be careful to avoid hidden nutritional nasties. To help determine what you need to check, we enlisted Kurtis Frank from nutrition and supplement encyclopaedia examine.com.

What should people look for when choosing a protein bar?

“The main factors for choosing a protein bar would be taste, macronutrient composition—how many carbs, proteins and fats there are—and price,” says Frank.

Most protein bars will deliver somewhere between 15g and 25g of protein. Beyond that, you want to look at how much protein you are getting per calorie.

“For macronutrient composition, most bars are either just under 200 calories while giving 15g of protein or are around 250 calories for 25g of protein,” says Frank.

“Both these options are good for overall health and performance since, at the end of the day, they should only be making up a small percentage of your total calories.”

Also make sure you are actually buying a protein bar, not a general energy bar that’s aimed at endurance activities where loads of carbs are required.

“There are quite a few performance bars out there, such as Clif bars, that are meant for snacks during athletics such as biking or hiking,” says Frank.

“They're pretty much all carbs so they don’t work as a protein bar to eat at work or between meals.”

The price of protein bars can vary hugely, and there will be monstrously bad ones at the cheaper end of things. However, if you can find a cheap bar you like, it will obviously help you save money and there are bargains available, especially if you shop online.

“When it comes to price, a premium protein bar can easily be one of the most expensive things in your diet on a per-calorie basis,” says Frank.

“They aren’t cheap, but the cheap ones also tend to taste worse and be made with poorer ingredients so it ultimately ends up being a balancing act based on your preferences and how much you are willing to spend. It is always worth it to at least try the cheaper bars since they might taste good to you and end up saving you money.

“Aim to get a decent amount of protein per calorie and don’t spend too much money unless you need to. If you’ve found a brand you really like then consider buying in bulk online as you can save a lot that way.”

What difference does the type of protein make?

Protein brands will offer many varieties in their bars, and the terms used can be pretty confusing for the layman. Luckily, it shouldn’t matter too much which protein is in your bar.

“The different types of protein matter much less in a protein bar than they do in shakes,” says Frank, “since the rate of absorption for proteins are inherently slowed when put into a solid form and paired with dietary fats and fibers.

“The types of protein with higher biological values [the percentage of the protein that is absorbed by your body] are still technically better but ultimately they're all close enough that debating about milk protein concentrate versus whey isolate is irrelevant.”

A couple of things you should look out on the label is whether there is a high amount of gelatine or soy concentrate, says Frank.

“The only real ways that the protein type is relevant is if there is a high gelatine content, which provides amino acids and appears as protein on a nutritional label but is not a nourishing protein type, or if you're getting 30g of soy concentrate, since in high doses there could be a mild oestrogenic effect [ie it will raise your levels of oestrogen, the female sex hormone] and 30g of the protein is a pretty high dose. Keep in mind soy lecithin is not soy protein and is totally fine in a protein bar.”

Should you be wary of calories and sugar in protein bars?

It’s easy to view your protein bar as a healthy snack, especially as you’ll regularly eat it before or after a gym visit and won’t be so concerned about keeping tabs on your food. However, they can contain more calories and sugar than you might expect, as we found out in our taste test.

“You definitely should be worried about calories and sugars in protein bars,” says Frank, “just as much as you would with candy bars. Just because it can be seen as healthy doesn't make its consumption a free pass to be omitted from your dietary logs or calorie counts.”

On the other hand, you can also pick up protein bars that contain unexpected health bonuses, especially when it comes to upping your fiber intake.

“It is usually a good idea to get at least 5g of dietary fiber in a protein bar,” says Frank. “It helps it go down better, and a lot of us need help to get a decent amount of fiber in our diets.”

What else should you look out for in a protein bar?

Reading the label on protein bars won’t tell you anything about the texture. The worst of them can be rock-hard and leave you chewing for hours.

“Whether or not it can be used as a brick cannot easily be conveyed through the label,” says Frank. “It will ultimately require some taste testing to find out which ones can break a window when thrown.

“Sugar alcohols like sorbitol and xylitol are more common in the cheaper protein bars that are looking to reduce calories by swapping natural sugars out for these ones. While they can be consumed in moderation and aren't necessarily bad, they can definitely cause gastrointestinal upset in some people. If you're eating a protein bar before exercise, this is the last thing you want.”

Compiling a list of the best vegan protein powders used to be a lot easier. Plant-based options were few and far between. Now we’re spoiled for choice, and there’s no way even the most committed vegan athlete is going to chug their way through tubs of every brand’s offering. We asked the best protein powder brands to provide us with samples of their plant-based options and slurped our way through the lot to help you narrow down your options. 

Vegan protein powders tend to use a variety of protein sources, with soy, pea, hemp and rice the most common. Often these sources are combined to create a complete protein—one that has all the essential amino acids. Soy is a complete protein, but if you've found soy doesn’t agree with you, a rice and pea pairing also forms a complete protein.

You don’t need to be particularly concerned about getting a complete protein, however—just aim to eat a range of good-quality proteins over the day. That’s the advice we got from Heather Russell, a dietitian at The Vegan Society, when we asked about vegan sources of protein. Russell also pointed out that it’s always better to get your protein from food, because food packs in more nutrients. “The only situation where I would suggest that someone uses a protein supplement is if they’ve tried their best to hit their protein target across the day but they’re struggling to do that,” says Russell.

If you need supplementation, take your pick from the best vegan protein powders we’ve tried. 

The Best Vegan Protein Powders

To maximize your protein intake turn to this powder, which packs in a whopping 30g—as much as you could possibly need. The powder is made from peas, brown rice and pumpkin seeds, which combine to make a complete amino acid profile. One serving contains, at most, a minuscule 0.2g of sugar, and although the calories are slightly higher than in other brands we’ve tried, they’re not sky-high—and besides, if you are vegan those extra calories can come in handy. 

When mixed with water, there are no lumps and the consistency is just right with no hint of graininess to the texture. There’s no earthy taste and I loved the quirkier flavors, especially tiramisu and banoffee.—Lucy Gornall

This is a fun twist on traditional protein powders, which tend to create a drink with a thick, smoothie-like consistency. Instead, Myvegan’s Clear Vegan Protein powder is mixed with water to make a juicy drink—a bit like squash or flavored water. There’s just 1g of sugar and a standard protein-to-serving-size ratio. 

I found it highly refreshing after a workout, especially when mixed using ice-cold water. It’s low on the calorie front, contains added B vitamins and comes in a range of great flavors—my favorite is raspberry mojito. If you’re trying to resist the temptation of evening drinks after the gym, this might just slake that thirst.

The only downside is that it just doesn’t work in porridges, bakes or smoothies.—LG

If you’re looking for good value this is it, with the lowest price per serving while still hitting standard numbers for protein per serving. It also packs in a welcome 2g of fiber and while the 2.4g of fat is higher than elsewhere, it will make little difference to anyone who isn’t meticulously tracking their macros. It also has close to zero sugar and is low in carbs, so it works at any point throughout the day, from after a workout to afternoon snacking. 

I did find the shake came out a little foamy when mixed with water, but it was still tasty and the flavors weren’t excessively sweet, even the vanilla maple.—LG

Even seasoned vegan protein shake drinkers might think earthy undertones are unavoidable with these plant-based shakes. Thankfully, Protein Works has put paid to this idea with its smooth, creamy and pleasant-tasting Vegan Wondershake.  

I found the powder mixed easily to create an impressively thick shake, even when combined with chilled water. It left minimal residue behind when I poured it from my shaker into a glass, and the choc caramel biscuit flavor proved pleasant without being sickeningly sweet—something worth considering if you’re going to be knocking these back on a daily basis. 

The “quadraplant” blend draws from four protein sources (pea, soy, brown rice and pumpkin) to deliver a clean 21g hit of protein per serving, as well as less than 100 calories and next to no fat or carbs. 

It’s on the expensive side, but if you get the opportunity to pick this up at a discounted price then I recommend doing so.—Harry Bullmore

Maximuscle is one of the original protein supplement brands and its vegan protein powder is ideal for people who are after a quick post-workout protein hit. Plant Max has been created to taste great with water alone and it achieves that aim: I found that there were no lumps and the texture was smooth. 

The flavor choice is still fairly limited, although the banana fudge offers something a little different. I usually find it’s safer to stick with basic flavors, but it did not disappoint. 

Each serving contains a decent 20g dose of plant protein, using a mixture of pea protein isolate and brown rice protein. This powder also includes vitamin B12 and iron.—LG

This plant-based shake tastes incredible. It mixes well and the flavors really do hit that sweet spot—I particularly like the cocoa and jaffa orange.

Quantities of 26 micronutrients are present, including 100% of the Nutrient Reference Value (NRV) of B12, which is especially welcome because vegans are at risk of developing a B12 deficiency. There’s also a substantial 20g serving of protein, a prebiotic blend and slow-release carbs in the form of oats which deliver sustained energy and offer a healthy fiber hit.

There's a catch, which is that a recommended serving of this powder is 55g. That's almost double some of the other brands, and pushes up the calorie count, which is far higher than many competitors. After drinking it I felt full and didn’t think about eating for several hours.—LG

You’ll struggle to find a more milkshake-like vegan supplement than Orgain’s Organic Protein Powder. When mixed with water, it quickly gave a thick, creamy consistency that I thoroughly enjoyed. 

The flavor was good too. Creamy chocolate fudge could easily have been overpoweringly sweet, but this shake managed to deliver a rich taste that felt like a treat without being sickly—just what I wanted after a hard workout. 

I did find that, if I drank it slowly, some sediment could gather at the bottom of the shaker, but this was easy enough to remedy with a few flicks of the wrist. The larger (46g) serving sizes that probably contribute to the thicker texture also meant each tub only contained 20 servings.—HB

Historically, vegan protein powders haven’t always mixed particularly well, so I was pleasantly surprised to find the water-based mixture was silken in just a few shakes. It leaves minimal residue behind when poured into a glass (a relief when cleaning) and offers a healthy protein hit of 24g per 32g serving, combining pea and rice sources to create a complete amino acid profile for “muscle support and repair”.

However, one common plant-based protein powder problem it failed to shake was the grainy texture. Unlike Optimum Nutrition’s smooth, tasty chocolate whey, this consistency meant there could be no confusing this drink with a regular milkshake. The vanilla flavor was slightly underwhelming too, the taste was fine if a bit artificial. Overall, if you’re looking for a quick and easy way to help you hit your daily protein quota, this will do a good job. Just don’t expect to find yourself reaching for it when looking to satisfy your sweet tooth.—HB

Foodspring’s recently revamped recipes are a resounding success and the vanilla option is one of my new favorites. It’s not too sweet and mixes really well with water. It didn’t need too much shaking and the resulting drink was an ideal consistency.

The combination of pea, sunflower seed, hemp and chickpea results in a complete protein and there’s 20g-21g (depending on the flavor) of protein per 30g serving. The powder is enriched with vitamins B12 and B6, folic acid and biotin, as well as added calcium and zinc.—LG

Along with the 18g-20g of protein per scoop, you get a bunch of extras—so-called “superfoods” and other bits which may influence fat metabolism—but we’re more concerned with 100% of the daily NRV of B12. If you’re trying to keep carbs to a minimum, Musclemary might not be your best choice since it packs in 8.7g of the stuff.

The powder itself mixes great with water alone, there’s no chalkiness and the flavors are delicious.—LG

This protein powder meets the markers of the best vegan protein powders with around 20g of protein in a 30g serving, and keeps the calories low at close to 100. The butterscotch flavor tasted like a delicious dessert, although it comes dangerously close to being too sweet. If that sounds off-putting, try the peanut flavor, which is akin to peanut butter.—LG

We ask a lot of our eyes, especially if we spend hours staring at a screen. There are ways to limit daily damage to our eyes: taking regular breaks, staying hydrated and looking out of the window from time to time, to name just a few.

There are also supplements which claim to help our eyes cope with the strain of screen time, but what’s in these eye health supplements and do they actually help? We had the opportunity to speak to Professor Dawn Sim, one of the co-founders of eye health brand MTHK which sells a multivitamin for eye health, to find out more about eye health supplements and the science behind them.

What scientific evidence is there for the use of supplements for eye health? Have there been many studies?

There’s been one really important study called the AREDS2 study. It was conducted over five years in the US and was funded by the National Eye Institute, one of the National Institutes of Health in the US. It cost tens of millions of dollars. It was a randomised control, comparative trial, using various formulations of vitamins and they found a certain formulation that was ideal for maintaining eye health, containing lutein, zeaxanthin, vitamin C, vitamin E, and zinc.

You’ve launched a supplement to support eye health. How does it differ from other vitamin supplements?

It's based on the successful formulation from the AREDS2 study. We took that and adapted it – myself and the other members of my team [opthalmic surgeon Alex Ionides and Marcus Fruttiger, professor of ophthalmology]. And we added biological plausible components to the vitamin formula, like maqui berry extract.

Buy Eye Vitamins from MTHK | Buy on Amazon | £29.99 for 60 capsules (30 day supply)

Biological plausible components – what are those?

Well, the problem is that you can’t test everything with major clinical trials, but there are some molecules and components, like maqui berry extracts, that have been the subject of pre-clinical studies, non-human studies and some smaller human studies that don’t cost tens of millions, but which conclude that they are probably really good for eye health and for the maintenance of eye health.

What’s so special about the maqui berry?

This berry, which grows in Patagonian forests, has antioxidant properties that are beneficial not just for the eye, but also for the rest of the body. And the research that has been conducted around maqui berry extract has been much more convincing than [that covering] other potential candidates. 

There’s good evidence that it prevents oxidative stress, which occurs when the back of our eyes get a lot of stress from light. In order to form a picture in our brain, the cells have to fire off hundreds of thousands of times per minute, and that creates waste products. If you don’t nourish the eye well enough throughout your life, then damage will happen. 

At the back of our eyes there's a layer of cells that’s almost like the rubbish cleaner of the eye, but you're born with a finite number of those rubbish cleaning cells – that’s why when you get older, you don’t see as well. If you can keep these cells as healthy as possible, your eyes have a better chance.

Are there other supplements that contain maqui berry?

Ours is the only daily eye health multivitamin that contains maqui berry extract. I believe you can buy maqui berry extract, but it doesn’t come with all the other eye-specific components, so you’d have to buy that separately. Maqui berry shouldn’t be taken in isolation – there is good trial evidence that it works better combined with certain more traditional vitamins like the other B vitamins, E and C.

Who would benefit from taking eye vitamins? Are they for everyone or would they benefit a certain group of people in particular?

Our vitamins are particularly aimed at people with eye discomfort, dry eyes, and getting tired while using screens. And also at people who have a family history of eye problems, like age-related macular degeneration. If you’re in your 30s, 40s or 50s and want to maintain your eye health in later life, it’s a good idea to take eye vitamins as a preventative measure. Many of us take a multivitamin, and our vision is so important, so it’s definitely a good idea to take a targeted multivitamin for eye health.

If you have a known condition, then this is not for you. It won’t replace the specific treatments for many pathologies. But if you have discomfort from dry eyes, and a lot of people do, this is something that you can take as an adjunct to your daily routine, since there’s pretty good evidence that maqui berry helps relieve dry eyes.

There are other, less expensive eye health vitamin supplements available to buy. Do these perform the same function as MTHK eye vitamins?

Eye vitamins tend to be a little bit more expensive, because of the lutein and zeaxanthin as well as minerals. It’s not just your off-the-shelf £2 multivitamin you get from Tesco – it has a lot more than that. 

I would recommend people read the label and look for vitamins based on the AREDS2 formulation, which has been proven for macular health – that’s the important bit that helps you see well at the back of the eye. These will be priced at the same level as our vitamins. And then we designed our vitamins for people who use a lot of digital devices, with the added benefit of the maqui berry which helps with both eye health and dry eye symptoms.

Do you think some people might see vitamins as an easy fix instead of changing the damaging habits that can cause eye problems?

Vitamins are not the be-all and end-all for your eye health. The number one thing that damages your eyes is smoking. If you look at a chain smoker, age 40, their eyes look like a 70- or 80-year-old’s. There are many good practices for eye health. If you climb a mountain, for example, or go to the equator or to Australia, make sure you wear UV protective sunglasses, especially if you live there for long periods of time.

But the most relevant to all of us these days is how we use our eyes in front of a screen. I have so many people come to me with dry eyes, tiredness, blurry vision after a few hours, waking up with pain. I think vitamins are just one step in giving your body the best chance to take care of things, but you also have to take breaks and make sure you blink sufficiently. 

Practise the 20-20-20 rule – look away from your screen every 20 minutes, at something 20 feet away, for 20 seconds. This helps to reduce strain and fatigue on your eye muscles. The vitamins are just one component in the general maintenance of eye health.

Buy Eye Vitamins from MTHK | Buy on Amazon | £29.99 for 60 capsules (30 day supply)

While supplements should only be used to support a healthy diet, there’s no doubt that they can help fill in the gaps, especially when you’re training more than usual and pushing your body to its limits. We have sought out the most qualified experts to provide advice about which supplements are worth using and when, and tested a whole load ourselves to help you pick the best protein powders, running gels, energy drinks, creatine powders and more.

Black Friday might have come and gone, but Cyber Monday ensures the sales period goes out with a bang rather than a whimper. Case in point, Myprotein has increased the discounts available on its products to a maximum of 80% with the code CYBER.

Now, actually finding products that are reduced by 80% is not easy, and made more difficult by Myprotein’s confusing system of displaying a reduction to the price, but giving you a bit more off if you enter the code at checkout. However, it’s worth the hunt given the discount you can get on popular products. And of course we’ve done the hunting for you.

You can browse the entire sale on the Myprotein website – just make sure you enter the code CYBER even if a product is already discounted to get more off the price. We’ve also picked out some of our favourite products included in the sale below including some of the best protein powders out there.

Myprotein Clear Whey Isolate – Save 48%, Now £14.08

One of the best protein powders on the market, Myprotein’s Clear Whey comes in a variety of refreshing flavours and contains 20g of protein per serving. The powder is reduced to £15.65 in the sale and that price then drops to £14.08 when using the code CYBER at checkout.

Buy from Myprotein | £14.08 for 500g with code CYBER (RRP £26.99)

Myprotein Impact Whey Protein – Save 51%, Now £14.84

For a more traditional-tasting and cheaper protein powder grab this bargain on Myprotein’s Impact Whey. There’s a huge range of flavours and each serving contains 21g of protein sourced from whey concentrate. The powder is reduced to £16.49 and that price drops below £15 using the code.

Buy from Myprotein | £14.84 for 1kg with code CYBER (RRP £29.99)

Myprotein Layered Protein Bar – Save 46%, Now £13.48

These tasty protein bars each contain 20g of protein and come in a variety of satisfying flavours, including classics like Birthday Cake and more adventurous options like Matcha. The bars are reduced to £14.99 in the sale, and then drop to £13.48 with the code.

Buy from Myprotein | £13.48 for 12 60g bars with code CYBER (RRP £24.99) 

See related 

• The Best Cyber Monday Deals On Protein Powder
• The Best Vegan Protein Powders To Help Your Body Recover After A Workout

Myprotein Vegan Protein Blend – Save 59%, Now £12.41

Vegan protein gets an even bigger discount than whey in the Cyber Monday sale, with this popular powder reduced to just £12.41 for 1kg with the code CYBER. A blend of pea and fava bean proteins are used to deliver 21g of protein per serving, and there are 13 flavours to choose from.

Buy from Myprotein | £12.41 for 1kg with code CYBER (RRP £29.99)

Vitamin D3 Softgels – Save 77%, Now £1.87

This is a great opportunity to stock up on the sunshine vitamin for the long months of winter ahead, with these softgels being reduced by 77% in the Cyber Monday sale, so 180 capsules will cost you just £1.87.

Buy from Myprotein | £1.87 for 180 capsules with code CYBER (RRP £7.99) 

Creatine closely follows whey protein in the list of most popular sports nutrition products. It’s convenient, it’s backed up by thorough research and it’s a valuable part of nutrition for plenty of athletes—but it also commonly features in health scare stories. It’s been blamed for everything from shortening your temper and bloating your stomach to kidney problems and even increasing your risk of cancer.

So, before you decide whether to take it or not, read this expert advice from sports dietitian Chris Cashin, the lead on sports nutrition at the University of Wales Trinity Saint David, speaking on behalf of the British Dietetic Association, and Dr Justin Roberts, associate professor of health and exercise nutrition at Anglia Ruskin University, and co-author of a research article asking whether creatine supplements can help you get in shape.

Creatine Explained

The Best Creatine To Buy

While normally we taste-test supplements before recommending them—for instance, with the best protein powders and best pre-workout supplements—we are making an exception for creatine. Why? Most are unflavoured and the serving size is so small we’ve found there’s little difference in how they mix. So we’ve surveyed your options to come up with a shortlist for you to choose from. But first, a word from Cashin on whether it’s worth seeking out a particular kind of creatine. 

If you can detect a grittiness to your shake when using creatine supplements, try this, which is micronised—reduced to an ultra-fine powder—to help it dissolve easily.

Myprotein is always a good bet for reasonably priced supplements and you should never—never—pay full price. There’s always a sale on or discount code pop-up or other reduction to drop the price a little more. 

Maxinutrition’s creatine supplement is batch-tested and accredited by the Informed Sport testing programme, which is reassuring for sportspeople who may be tested for banned substances. It does make this supplement more expensive, however.

If you’re struggling to fit your tub of creatine powder into your gym bag with all the other powders you need to make your post-workout shake, consider creatine gummies instead. A suggested serving of six contains 3g of creatine monohydrate, and the sweet lemon flavor is easy to take.

Every year in the UK we wait desperately for the summer to begin. But feeling the sun on your skin isn’t only good for your mood, it’s also essential for bone and muscle health – and it may even lower your risk of developing cancer.

Vitamin D is synthesised by your body when your skin is exposed to direct sunlight. However, this far north of the equator, sunlight isn’t strong enough most of the year to initiate vitamin D production. The lack of sun in the UK means that around 30% of Brits have low levels of vitamin D in the winter and 10% are deficient in the summer.

From late March to early September, a little exposure to sunshine will help keep your D levels topped up. Experts say going outside for a matter of minutes without sunscreen around the middle of the day every day, or as often as you can, should be enough. The rest of the time, take a good-quality vitamin D supplement instead.

The government advises adults to consider taking a 10microgram supplement of vitamin D daily between October and March. (We use the abbreviation mcg for micrograms, but you may see μg on packets. Some packaging uses IU instead, which stands for International Units – 10micrograms of vitamin D is equivalent to 400 IU.) 

If you’re not already clued up on vitamin D supplements, we have all the info you could possibly need on sunshine pills, as absolutely no-one calls them, but first, a selection of good-quality vitamin D supplements.

The Best Vitamin D Supplements To Buy

There’s no need to spend big bucks on vitamin D, because all major supermarkets and pharmacists stock an own-brand version. This tub from Boots contains 90 tablets that contain the recommended 10mcg-a-day and it costs under £3. Unless you want to buy in bulk or struggle with swallowing tablets, there’s no real reason to look beyond own-brand options.

You can keep things cheap and simple with your vitamin D and just pick up a tub from Walgreens, since you’ll be getting more than your recommended daily allowance with these 25mcg softgels. There are also stronger softgels available, and larger tubs which can help you make a bit more of a saving.

You can choose between 10mcg and 25mcg per tablet with Holland & Barrett’s own-brand vitamin D tablets, and the larger 240-pill tub will see you all the way through winter to the sunny side of spring.

If you find it difficult to swallow hard tablets whole, these soft capsules will serve you just as well in your bid to get enough D3 throughout the darker months. You do pay a bit more to get your vitamin D in this form, but for the hard tablet-averse it’ll be money well spent to avoid a daily pain in the neck. 

If even soft capsules stick in your craw then these soluble tablets might be the way to go. Drop one in water and it will fizz around to create a berry-flavoured drink that contains 25mcg of vitamin D.

If tablets and softgels aren’t doing it for you, perhaps taking your vitamin D via an oral spray might be more palatable. This spray contains 100 doses, with each spritz containing 25mcg of vitamin D. That’s if you use it right – spray into the soft tissue on the inside of your cheek, rather than opting for an aftershave-style misting approach. The latter really will do very little for your vitamin D intake. 

Vitamin D is just one of the 14 vitamins and minerals in this greens powder, which also contains other ingredients designed to support your training such as beetroot, cordyceps and tart cherry. 

The powder comes in blueberry acai and lemon mint flavours, which do a reasonable job of masking the classic grassy taste of greens powders. The powder takes some mixing and we often had lumps in our drinks, but it’s more palatable than many greens powders we’ve tried.

Vitamin D Explained

What is vitamin D?

“Vitamin D, often referred to as the ‘sunshine vitamin’, is a fat-soluble vitamin that helps promote the absorption of calcium, regulates bone growth and plays a role in immune function,” says LloydsPharmacy pharmacist Pareena Patel. “These nutrients are key to helping keep bones, teeth and muscles healthy.

“The body does not produce enough vitamin D on its own, so it needs to be consumed through sun exposure, food or supplements.”

What are the symptoms of a vitamin D deficiency? 

“There are numerous symptoms which may suggest you are deficient in vitamin D,” says Anshu Kaura, a LloydsPharmacy pharmacist. “The most common include fatigue, muscle aches and pains, bone pain and regularly becoming unwell.”

Of course, many of us feel perennially knackered, so we asked how you can tell the difference between feeling tired and fatigued. “A good way to distinguish between the two is if this symptom can be relieved by sleep and rest,” says Kaura. “If so, it is likely that you are tired, whereas fatigue isn’t relieved by rest and often feels overwhelming, and can be associated with mental and physical exhaustion.”

Do you need a vitamin D supplement?

If you live in the UK, or other high-latitude regions of the northern hemisphere, then the chances are that you will have some level of vitamin D deficiency. One of vitamin D’s main roles is to regulate the amount of calcium and phosphate in the body, so a severe deficiency can result in bone pain and tenderness from a condition called osteomalacia, as well as contributing to many other health issues. Supplementation can keep your levels in the ideal range to help prevent these problems, but be aware that taking high doses can deplete levels of other essential nutrients, including vitamin K.

When should you take vitamin D supplements?

The standard NHS advice is for all adults in the UK to consider taking vitamin D supplements from October until March. During the COVID-19 lockdown this had been extended to include spring and summer while many people were required to stay at home.

While that no longer applies, it does highlight that if you don’t spend much time outdoors or tend to not expose much skin when you do go outside – favouring long sleeves and a hat, perhaps – then it’s probably worth taking year-round vitamin D supplements.  The government also suggests that babies and children under five take daily supplements all year round.

People with dark skin (particularly those with African, African-Caribbean and south Asian backgrounds) may also have problems getting enough vitamin D from sunlight, so they should consider taking a supplement all year round.

How much do I need?

In the UK, the government recommendation is 10mcg (400 IU) a day for adults and children over five. Infants’ and babies’ intake will vary depending on whether or not they are fed baby formula, because that contains vitamin D.

Can you take too much vitamin D?

The keen-eyed will have clocked that many supplements contain far higher levels of vitamin D than the government recommendation of 10mcg a day. The claim that you can’t take too much Vitamin D gets airtime on occasion – but you should be aware of how much you’re ingesting.

“Taking too much vitamin D through supplements over a prolonged period of time does have risks,” says Dr Louise Durrant, a dietitian and science manager at Yakult. “It can cause a build-up of calcium in the body, which can subsequently lead to bone weakening and damage to the kidneys and the heart. However, it is hard to have too much vitamin D by mistake, so it isn’t something most people need to worry about unless they are taking supplements with a dose much higher than the recommendation.

“It is advised that adults, including pregnant and breastfeeding women, and children aged 11-17 should not take more than 100mcg (4,000 IU) of vitamin D a day. This maximum dose decreases for children aged one to 10 to 50mcg and for infants under 12 months to 25mcg of vitamin D a day.”

Why do some supplements contain so much more than the recommended dose?

"Supplements that are available globally, such as those often found online, have widely varying doses because of different recommendations and regulations worldwide,” says Durrant. “Still, we should all be aiming to consume around 10mcg of vitamin D a day, and a combination of supplements and dietary sources, including fortified foods, can be a great way to achieve this.”

What’s the difference between vitamin D2 and vitamin D3?

“We do not make vitamin D2,” says Patel. “Vitamin D2 is produced by plants and mushrooms exposed to sunlight, and fortified foods such as breakfast cereals. Dairy-free milk including coconut, almond and soya milk are often boosted with vitamin D2.

“Your skin produces vitamin D3 naturally when you spend time in the sun: however, during the winter months when there is less sunlight, you might not get enough, which is why a vitamin supplement can work well as a top-up.

“If you want to increase your vitamin D3 intake through diet, it can be only found in animal-sourced foods. Sources of vitamin D3 are foods such as liver, egg yolk, butter, oily fish like salmon and mackerel and fish oil.”

How should I take it?

You should take a vitamin D supplement after a meal that contains high-quality fat because it’s fat-soluble, which means it’s better absorbed by your body in the presence of dietary fat.

What other benefits of vitamin D are there?

A 2017 study suggested that bread and milk should be fortified with vitamin D, saying that this could stop 3.25 million a year suffering from colds and flu.

Researchers from Queen Mary University of London analysed data from more than 11,000 participants in previous studies and found that one person in every 33 taking vitamin D supplements would be spared a respiratory tract infection (ranging from the sniffles to the flu or pneumonia) as a result.

Lead researcher Professor Adrian Martineau said, “Assuming a UK population of 65 million, and that 70% have at least one acute respiratory infection each year, then daily or weekly vitamin D supplements will mean 3.25 million fewer people would get at least one acute respiratory infection a year.”

The team also suggested that expecting everyone to take supplements was unrealistic, and that the UK should consider fortifying foods like bread and milk with vitamin D. This is already done in several other countries such as the USA, Canada, Australia and Sweden.

“Vitamin D fortification of foods provides a steady, low-level intake of vitamin D that has virtually eliminated profound deficiency in several countries,” said Martineau.

If you’re serious about making changes to the state of your health or the shape of your body, there’s no doubt the internet will have read your mind (or at least your search history) and will be showing you adverts for all manner of supplements. Chances are you’ll have seen so many miracle claims you may wonder why the UK is not a nation of demigods by now – or if, maybe, the effects are overstated.

To help cut through the hyperbole to the real truth about supplements, we’ve spoken to a range of experts – including dietitians, doctors and sports nutritionists – to find out which products can be useful, which probably aren’t worth it, and how best to use them if you are taking supplements.

See related

• Why You Should Trust Nutrition Advice From Dietitians

The Best Supplements

You’ll find more detail on each of the supplements below by following the links to our in-depth articles, but here’s a run-down of those that have some worthwhile features according to our experts and what you can expect from them.

Vitamin D

It’s essential for bone and muscle health among other things, and the best way to get it is by exposure to sunlight. However, government advice in the UK is that all adults take a 10microgram vitamin D supplement daily between October and March, because that’s when the lack of sunshine at this latitude makes it hard to get enough vitamin D simply by heading outside. During the COVID-19 pandemic, the advice has been adjusted to recommend taking a supplement all year round, because many people are spending less time outside. Read more about Vitamin D

Protein supplements

The most common supplement you’ll find in gym bags, protein helps your muscles to repair and rebuild after a hard workout. Generally, whey protein is used to help people hit a protein target of 1.4-2g protein per kilogram of bodyweight per day when training hard or looking to build muscle, though if you can hit this goal through your diet that’s the better bet owing to the additional nutrients you get from food protein sources. Another type of protein supplement is casein, and there are also vegan alternatives that use plant protein sources like peas, brown rice and soya. Read more about protein supplements

Creatine

Creatine is used by your muscles to produce energy, and helps you to exercise for longer and recover faster. Creatine monohydrate is the cheapest form of creatine supplement you can buy and there’s no need to opt for anything pricier in terms of effectiveness. Be aware, however, that creatine has been shown to work only for some people in studies, with some suggesting it’s effective for just 50% of people. Read more about creatine supplements

Beetroot juice

This source of dietary nitrates can reduce the oxygen cost of running, or other endurance activities. There’s also some evidence that it can improve power and performance at speed as well, so it’s also become popular with professional football and rugby players. Concentrated shots are now available so you don’t have to chug full glasses of the stuff. Read more about beetroot juice

Caffeine

It will come as no surprise to those who can’t get through the day without drinking a couple of coffees that caffeine can reduce your perception of fatigue. This makes it a useful supplement for sportspeople, whether you’re looking to blast through a short workout and need a pick-me-up beforehand, or are trying to hold on at the end of a long endurance event like a marathon. For sporting performance the suggested dose of caffeine is 3mg per kilo of body mass, and you should take it 30 to 45 minutes before you want the effect to kick in. Not everyone reacts in the same way to caffeine, however: for some people it can cause jitters or GI distress, so it’s one to introduce carefully. Read more about how footballers use caffeine

Carbohydrates

Carbs are your body’s main source of fuel when working hard, so ensuring you have enough of them is vital for performing at your best. If your exercise is to last less than 90 minutes you can usually get by with the carbs stored in your body, especially if you carb-load beforehand, but during longer bouts of activity it’s worth topping up your carb levels as you go. There are many carb supplements that can help you achieve this, such as running gels, energy bars and sports drinks, and it’s worth experimenting with different types to find ones that you like and that don’t upset your stomach. Read more about running supplements for marathoners

Electrolytes

Water is naturally a key ally in your efforts to stay hydrated, but electrolytes also play a vital role, especially when exercising hard because you will lose a lot of sodium in your sweat. If you’re exercising for over an hour, especially in hot environments, it can be worth using an electrolyte supplement to top up your sodium levels in particular. Many sports products like energy drinks and gels come with added electrolytes, or you can get a tablet or sachet to make a particularly electrolyte-rich drink. Read more about electrolytes

Collagen

One of the rising stars of the supplement world, collagen is popping up in all sorts of products with the promise of maintaining your bone, joint and skin health, as well as managing pain and stiffness associated with osteoarthritis. When we spoke to dietitian Linia Patel she said the early research into the benefits of collagen supplements is encouraging, but you can also get what you need from your diet. Read more about collagen

Fat Burners

Fat burners are supplements designed to boost your metabolism and so reduce fat absorption, pushing your body to burn fat as fuel rather than storing it away. While they do the job they claim to, in general weight management requires a more all-encompassing approach in terms of diet and exercise, and fat burners are not really designed to be used for long periods. There are many different ingredients used in fat burners to produce the desired effect, including caffeine, salts and proteins, and before you start using them you should discuss them with a healthcare professional. Read more about fat burners

Beta-Alanine

Beta-alanine is a supplement used by footballers, cyclists and other sports pros looking for marginal gains, and it can help to delay fatigue and the build-up of lactic acid during hard efforts like tough climbs on the bike or the repeated sprints of a football match. You have to load with beta-alanine to get the benefits, taking around 3-6g a day for at least four weeks. Read more about how cyclists use beta-alanine

The Ones To Avoid

BCAAs

Branched-chain amino acids, to give them their full title, play a key role in muscle growth, especially leucine. However, assuming you eat a diet high in protein then getting additional BCAAs from supplements isn’t really needed. Even if supplementation would help, BCAAs are found in whey protein powder and our expert recommended sticking with that rather than a dedicated BCAA supplement. Read more about BCAA supplements

Multivitamins

One of the most common supplements but one that’s just not worth it according to the dietitian we consulted. You certainly can’t make up for a lack of fruit and veg in your diet with a multivitamin because, for one, you’ll miss out on all of the dietary fibre that’s essential for good gut health. Read more about multivitamins

Omega 3 fish oil

Commonly taken to boost people’s omega 3 fatty acid intake, fish oil was long thought to help protect your cardiovascular health. However, a 2018 Cochrane review of 79 studies found that omega 3 supplements like fish oil actually had little or no effect on cardiovascular health. There are some instances in which a medical professional may direct you to take omega 3 supplements, but if you’ve received no specific advice from a reliable source, you might as well save your money. Read more about omega 3 fish oil supplements

If you’re looking to lose weight in a hurry, meal-replacement shakes can look like a very tempting option. These shakes aim to provide the nutrition you need in a convenient, low-calorie drink, so you don’t have to go into great detail with a diet plan or learn a load of new recipes to make healthier meals.

However, that doesn’t mean they are a good idea or will even be effective. When we asked dietitian Anna Daniels, speaking on behalf of the British Dietetic Association, about them, she warned that meal-replacement shakes were not something she’d normally recommend.

What are meal-replacement shakes?

Meal-replacement shakes are basically a liquid that can be drunk in place of a meal.

Are they something a dietitian would recommend to someone trying to lose weight?

It is not normally something that I recommend, certainly not for weight loss. If someone is wanting to lose weight, looking at their whole diet and lifestyle and making smaller, longer-term changes would be a better approach for long-term weight management. The risk with a meal-replacement shake is that they tend to be a shorter-term approach, and taking up this kind of “diet” mindset often won’t work in the long term. However, it does depend on the individual and in some cases it can be a useful tool to kick-start a plan.

When can they be useful?

There really is no need to use shakes if you can properly plan your meals and create meals with fewer calories or better nutrition. However, they may be useful for someone who is time-poor and can’t plan meals and create lower-calorie versions. That is when a meal replacement can be an easy and fast way of getting in nutrients and ensuring that you are receiving the ideal energy requirements for your individual needs.

What should you look out for in a meal-replacement shake’s nutritional info?

You can find these shakes at many health food shops or online sites. However, they don’t all have the adequate and balanced nutrients of a nutritious meal, so it’s important to choose the right one for your needs.

Some weight-loss shakes can also be high in added sugar, so be sure to read the labels, choosing nutritionally complete shakes where possible.

For someone who, in the short term, just wants to replace one meal per day with a light 200-calorie shake, it wouldn’t be so imperative that the shake is nutritionally complete. However, if you want to replace more meals [which, again, isn’t something Daniels normally recommends], then ensuring the shake provides adequate nutrients, vitamins and minerals along with fibre is essential.

See related 

• Why You Should Trust Nutrition Advice From Dietitians
• 13 Expert Weight-Loss Tips

The Best Meal-Replacement Shakes To Buy

With Daniels’s advice ringing in our ears, we’ve collected your best options. There are broadly three types of meal-replacement shakes available in the UK. Shakes designed to help you lose weight have a nutritional profile that are low in calories, but still reasonably high in protein and fibre to help you feel full.

There are also shakes which are better understood as extra meals for when you’re training hard or bulking – these typically are even higher in protein.

The final type of shake is marketed as a healthy option when you’re “on the go”. It’s worth remembering that it may be healthier than other “on the go” ultra-processed foods, but all meal-replacement shakes are ultra-processed so the healthiest approach by far is to eat more traditional meals. If you really struggle with time, healthy meal delivery services offer a healthier, quicker alternative.

People need different things from meal replacement shakes, whether that’s because of dietary preferences or lifestyle characteristics, and usually they have to scour the nutrition information to find out if it will suit their needs. That is not the case with Abnormal, which creates a shake for you based on a questionnaire that ascertains your preferences and general requirements.

Naturally there are some similarities across shakes – they’re all going to include vitamins and minerals and be relatively high in protein, for example. But we were impressed with the range of questions, which include things like how long you spend in the sun, how much cardio and non-cardio exercise you do, and whether you regularly skip meals, alongside expected queries like if you want your shake to be plant-based and whether you have any allergies. At the end of the process you’re given a run-down of how your answers have affected the make-up of your shake, and then you can choose flavours.

The shakes themselves come in single-serve recyclable paper sachets, which make them even more convenient. The ones we tested mixed well in water, though you need to use a shaker with a filter or ball to get rid of all the lumps. The taste is pleasant too, and compared with many other meal replacement shakes we’ve tried, there were fewer… gastrointestinal after-effects.

Buy from Abnormal | £60 for 30 meals

This weight-loss shake clocks in at 250 calories per serving, but packs in an almighty 30g of protein and 5.6g of fibre. To our minds that makes it best suited to gym-goers who are hoping to lose weight as part of physique training. The shake is plant-based, and includes a range of vitamins and minerals, but we’d take the claim about it being made with “real food” with a pinch of salt. The primary ingredient is pea protein isolate which is made through a process of wet fractionation. Would you call a green powder real food? Us neither.

Buy from PhD | £20 for 840g

Eating Huel doesn’t sound that appetising, does it? But wait, it’s a portmanteau! For human fuel. Ah, still not exactly mouth-watering. However, it is an undeniably accurate description of the product, which is powdered human fuel, hitting all the essential nutritional notes. It’s high in protein at 29g per 100g serving, and the calorie count is 400. There are 26 vitamins and minerals thrown into the mix, along with some probiotics. It also comes in seven flavours.

Buy from Huel | £50 for 3.5kg

This new brand from Myprotein is from the Huel school of shakes, intending to supply maximum sustenance in the shortest time possible. Each serving is 400 calories and has plenty of protein, fibre and carbs, but remains low in sugar. There’s also a third of your RDA of 27 vitamins and minerals. There’s a vegan version available, but perhaps what we like the most is that the smallest pack size contains five servings, so if the flavour you chose falls flat, you don’t have 30-plus disappointing mealtimes ahead of you.

Buy from Myprotein | £8.99 for 500g

SlimFast remains the quintessential diet shake in our minds, having been around for four decades, and it has the advantage of being cheap and easy to get hold of. Each serving contains just 230 calories, along with 15g of protein and 4g of fibre to help ensure you feel full despite the relatively low calorie count. There are six flavours to pick from, and the SlimFast range also includes snacks and pre-mixed drinks if you haven’t got time to whip up a shake.

If you’re using a meal-replacement shake to help you build muscle then SCI-MX’s Leancore powder is the one you want – each 100g serving contains an absolutely massive 41g of protein. There are also 46g of carbs to help top up your energy reserves after tough workouts, but the overall calories are kept fairly low at 370 per serving.

Buy from SCI-MX | £34.99 for 2.2kg

Like Huel these drinks are designed to provide a nutritionally-complete meal, so they’re not low in calories, containing 500 per 500ml serving. Saturo’s pre-mixed drinks make life incredibly easy for you, and they’re also vegan, with soy being the source of the 25g of protein in each serving. You can get a taster pack of 18 bottles that contains all three flavours available – chocolate, coffee and the somewhat-intriguing original.

This low-calorie powder is ideal for vegans looking to lose weight, with just 221 calories per shake but a hefty 19.5g of protein and 10.4g of fibre to delay the tummy rumbles. There are five different sources for the protein – soy, pea, brown rice, white hemp and sunflower – so you get a complete range of essential amino acids, and the shake also contains vitamins and minerals, including B12, which is tough for vegans to get enough of without supplementation.

Buy from The Protein Works | £18.99 for 500g (currently reduced to £9.49)

The world of sports supplements is constantly evolving and collagen is one of the rising stars, cropping up as an ingredient in ever more products. We need collagen to support our bodies in a multitude of ways, and it can be especially useful for sports people pushing their bodies harder than most do through regular training – but does that mean collagen supplements are worth buying?

For an impartial, expert perspective on collagen and how you can go about getting what you need, we spoke to dietitian Linia Patel, spokesperson for the British Dietetic Association.

What is collagen?

Collagen is the most plentiful protein in the body. You find it in bones, muscles, tendons, hair, cartilage and even blood vessels. I think most people think of collagen in terms of the skin, but actually it’s all over. Structurally, if you’re talking about what collagen is, it’s three amino acids coiled to form a really strong helix.

As you get older your collagen level naturally decreases. How quickly it decreases is influenced by a number of things such as diet, sun exposure, smoking, stress levels.

You can’t actually measure your level, but you know that you have less collagen on board when you start getting wrinkly skin, for example, or less flexible tendons and ligaments. Slightly weaker muscles, joint pain and gut problems are linked to collagen as well.

Can you get collagen from your diet?

In a way. You make collagen by combining the three amino acids I talked about. These amino acids can be found in protein-rich foods from animal products. Foods that are great for it are fish, chicken and beef, or broth made from those. Vegetarians can still get it from foods like pulses, wholegrains and nuts, but you’ll have to eat a higher amount of them.

Can your collagen needs be taken care of through a balanced diet?

We don’t have a recommendation for how much [of the amino acids that make up collagen] we need to eat – it’s all through a balanced diet. In collagen production, even when you get the three amino acids together you still need vitamin C, zinc and copper to produce it. This is why you need a healthy balanced diet. Good sources of vitamin C are fruit and vegetables, and zinc is also found in meat, dairy and legumes, which also provide copper.

How much research has been done on collagen supplements?

First I need to point out it’s a relatively new topic – the last five years – and the research on it is fairly limited. A lot of the research that does exist tends to be industry-funded, which would make sense to an extent because if you’re producing a supplement, you want to have some research behind it. However, in the scientific world that means it’s slightly biased in terms of the findings.

A lot of the studies are lab-based, but there are more human ones coming, and I must say that even though evidence is scant, it looks promising – but with the massive caveat that the research that we have is not top level yet.

What benefits could be linked with collagen supplements?

Most of the research has been done in bone and joint health, and skin. Maybe gut health would be the third. In terms of sports, the benefits would be linked with bone and joint health: people who are struggling with that or their ability to recover after surgery, like reconstruction if they’ve had an ACL ligament tear.

The research is mostly with osteoarthritis, and decreasing pain and decreasing stiffness. And it shows that taking the supplements does help with pain and stiffness in the short term.

See related 

• The Best Supplements To Consider Taking (And The Ones To Avoid)

Are there any downsides to using the supplements?

If you stop taking the supplements you don’t get the benefit. Basically, if you do start taking a supplement, it’s not something you’re doing for a couple of months, it’s something you’re doing for a lifetime.

Whereas if you didn’t, you might just manage the pain?

Exactly.

Overall, should people focus on their diet if they’re concerned about collagen?

Speaking as a dietitian, it’s food first all the way. A healthy balanced diet, getting in all the nutrients and then – if your wallet allows because these supplements are not necessarily cheap – perhaps take some collagen. It might have a positive effect on joints; it might have a positive effect on gut health.

But I would say again that the research is still in its early days and while what we’ve seen is positive, it’s not yet enough for our scientists to say yes, absolutely take it. The research is not high-quality enough and it hasn’t been done for long enough. If you want to supplement, that’s fine, just know that you’re doing it forever.

No magic pill will overcome the deficiencies of a poor diet, but if you’re eating healthy, balanced meals designed to support your training, then supplements are a convenient way of nailing your nutrition when putting your body under lots of stress. At the highest levels of football, players use a range of products to ensure they perform at their best during a congested schedule, and while you may not be playing three top-flight games a week, you may be juggling commitments to multiple teams or even sports.

For insight into what pros do, and what average Joes and Jos can learn from them, we spoke to Ted Munson, performance nutritionist at Chelsea FC and one of the team of experts behind sports nutrition brand Blue Fuel.

He detailed the supplements footballers use, in what quantities and when, but – like all sports nutritionists we speak to – he emphasised a “food first” approach. “If you don’t get your pre-match and post-match meal right, recovery is going to be impaired,” says Munson, “and a supplement isn’t going to help that.” Munson recommends eating a larger breakfast on match day, followed by a pre-match meal about three hours before kick-off. Then aim to eat between 60 and 90 minutes after the final whistle.

The other major piece of advice is to try products before you actually need them, especially carb supplements which can cause a dodgy stomach. “Never try anything new on game day,” says Munson. “Practise with it in training and when your heart rate is high, because even at half-time your heart is still in exercise mode, beating at 60/70% of your max. That is going to promote GI [gastrointestinal] distress.”

The Supplements Professional Footballers Use

Here are Munson’s explanations of each supplement.

Protein

Taking on a bit more protein to support muscle recovery is important and protein shakes are a convenient solution.

RECOMMENDED: The Best Protein Powders | The Best Vegan Protein Powders

Carbohydrates

On a normal, carbohydrate demands might come down to 3-4g per kilo of body mass and it’s quite easy to hit that, but when there’s an increase in games, and on the day before the match and match day itself, players try to hit 7g per kilo. You want to go into a game with full glycogen stores. High-carbohydrate sports drinks between meals on the day before match day is one thing that helps.

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In a full game of repeated sprints you potentially run out of glycogen, your energy stores, around the 80-minute mark. Half-time is the most important time to top up energy stores and rehydrate. Take on around 40-60g of carbohydrates, which can come from a variety of sources – energy gummies, energy gels, sports drinks, whatever suits that individual. I don’t think there’s any right or wrong way of doing it, but choose sources that are easy on the stomach.

GI distress with carbohydrate supplements can be a problem, but it’s all about practice and finding which products work for you. There’s a lot of evidence around combined carbohydrate sources. You might have heard of the 2:1 glucose to fructose ratio. They use different transporters to transport them from the gut to the blood, so that can potentially improve digestion a little bit as well. You could have some energy gummies and half a banana for two different types of carbohydrates.

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Make sure you’re washing down things with fluid as well, to help transport it through the body. If you are going to have something at half-time, spread it out. Have something as soon as you get into the changing rooms, sip a sports drink or water for 10 minutes, and then have something else before you go out.

Then around the 70- to 80-minute mark it’s a really good time to sip a sports drink or have a couple of gummies, during any natural breaks in play. You’ll see when physios come on in elite football, the players are grabbing things like energy gummies, which have 3 or 4g of carbohydrate in each, to top up.

RECOMMENDED: The Best Energy Gels | The Best Sports Drinks

Hydration supplements

You need electrolytes in your blood because they help you retain fluid and use it more effectively. As an example, if one player has a pint of water and another has a pint of water with electrolytes in it, the player that drank just the water will potentially pee it out a lot faster and their body might not have actually used that. If you lose too much water – more than 2% of your body mass – through sweating, performance can deteriorate. If you become more dehydrated then brain function is lessened, which could affect things like reaction times for a goalkeeper, or a defender’s timing when jumping for a header.

The players have an individual hydration plan. The right amount of fluid to have is based on bodyweight – you want around 5-10ml of fluid per kilo of body mass three hours before, and then drink to thirst in the lead-up, including an electrolyte tab if you know that you’re a salty sweater.

The majority of Premier League and Championship teams do sweat tests, because everybody sweats out different amounts of fluid, and has different amounts of sodium in their sweat. Some players might sweat out two to three times more salt than another player, so they need to take on more sodium through an electrolyte drink, immediately pre-match, and potentially at half-time and post-match as well. Sometimes around training too, depending on the weather.

You can figure out if you’re a salty sweater without a sweat test – you might have salt crystallisation on your clothes after a big session. Or you might even taste the sweat to see if it tastes like seawater.

RECOMMENDED: The Best Hydration Tablets

Recovery supplements

Recovery shakes play a key role just on match day. After a game you’re often not hungry and it’s probably the most important time to take on nutrition. The body wants to take on protein and replace glycogen stores, and your immune function is suppressed immediately after intense exercise. A lot of people jump straight to lean whey protein shakes, but that’s just ticking the muscle rebuild box. A recovery shake contains protein, carbohydrates, vitamins and minerals, and hits all the pillars: recovery, rebuild, hydration, immune function.

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Micronutrients

Players use multivitamins quite a lot. Sometimes it comes down to whether that individual is eating their five to seven portions of fruit and veggies a day.

A lot of my athletes also use them if they’ve got a specific goal like dropping body fat or improving their body composition by getting into a calorie deficit. If you’re in a calorie deficit that leaves you potentially open to picking up an illness, so that’s a good time to use a multivitamin, along with things like vitamin C and zinc to help support immune function. Athletes are more likely to get ill than non-athletes, because of the amount of exercise they’re doing. Then there’s vitamin D, which helps improve muscle function, and helps support immune function as well.

RECOMMENDED: The Best Vitamin D Supplements

Nitrates

Nitrate increases the dilation of your blood vessels, so it makes them a little bit bigger. That gets more blood around the body so it can deliver oxygen to the muscles faster.

There are beetroot shot supplements, but you can also get nitrates through food like leafy greens and beetroot itself. The correct protocol for nitrates is to either have 500mg of nitrates a day for the five to seven days leading up to the game, or a larger dose two days before match day, like 1g, two shots the next day, and one shot on match day as well.

Caffeine

Caffeine helps reduce the perception of fatigue, so you feel like you’re not working as hard. It can be really beneficial and it’s one of the most researched supplements out there.

People do react differently to caffeine. For some people it can raise the heart rate and make them a bit anxious. Others can’t really tolerate caffeine and it can increase GI distress. Also, if you’re used to having four coffees a day, is a pre-match caffeine supplement going to touch the sides? Probably not, because of your tolerance to caffeine.

The correct dosage for an individual for performance benefit is about 3mg of caffeine per kilo of body mass. That is usually around about 200-300mg, which is quite a lot. When you think about how that works out, you could have a coffee in the morning, around 100mg of caffeine, and you might have another coffee on your way, then have caffeine gummies with another 100mg. Some people like to have all the caffeine pre-match because the half-life of caffeine is around three to four hours, so that will last all match. Some people like to kind of dose it out and have half pre-match, half at half-time.

I recommend combining it with carbs – using carbohydrate supplements with caffeine to tick both boxes, rather than giving you something else to buy and consume.

See related 

• The Sports Nutrition Mistakes Amateur Footballers Make
• Tottenham Hotspur’s Performance Nutritionist On How To Fuel For Match Day
• Why How Salty Your Sweat is Matters

Creatine monohydrate

The body makes creatine naturally, and when we get that fight-or-flight burst of energy we use creatine as the energy source. You can supplement with creatine to increase the stores in the body. That basically gives us, in layman’s terms, extra energy – to push out extra reps in the gym or extra intensity in sprints.

If you take creatine without doing gym work, or repeated sprints, it’s not going to do anything. You’ve got to work with it.

In terms of dosages, a lot of people do a loading dose of 20g a day for five to seven days and then drop down to 5g a day.

RECOMMENDED: The Best Creatine Supplements

Beta-alanine

Just as creatine works on short sharp sprints and immediate power, beta-alanine works on strength endurance and power. It increases the muscle carnosine stores, and this helps delay fatigue. Say you’re doing a 30- to 40-metre effort and feel lactic acid building up. That’s hydrogen ions being released into the blood, which makes the blood more acidic. That causes you to slow down because your blood needs to regain pH balance. By taking beta-alanine to increase your muscle carnosine stores, that helps you push through that barrier. It’s ideal for midfielders because you do a lot of 30- to 40-second efforts up and down the pitch – that’s why it’s called the box-to-box supplement.

It should go without saying that as long as you eat a well-balanced diet, you don’t need supplements to support your training and racing, regardless of what exercise you like to do. However, there’s also no doubt that supplements can make your life a lot easier in many situations, and if you use the right ones at the right times they can help to boost your performance.

The quickest way to assess which are the best supplements is to find out what pros with access to the best support teams and the latest science are using. From there you can pick out what might work for you as an amateur keen on improving without necessarily going to quite the same extent as the pros.

To get the inside scoop on the supplements strategies of the pros we spoke to Professor James Morton, who is director of performance solutions at sports nutrition brand Science in Sport and was previously head nutritionist at Team Sky, as part of the launch for a new range called Beta Fuel, which made it to our lists of the best sports drinks, best running gels and best energy bars once we had the chance to try each product. 

How often do pro cyclists use supplements?

It depends on the team, and the culture and the philosophy of the team, but from my experience of the peloton and my knowledge of World Tour teams, cyclists use a variety of supplements almost daily. Supplements can be used before training, during training, after training, with main meals and before sleep.

What are the key supplements to use before and during long rides?

Most teams now would probably have some form of protein supplementation before or during the ride, usually in the form of a whey protein drink. They might have some protein at breakfast, or they might have it in a bottle on the bike.

• To make your own protein shake, you need protein powder. Browse our round-up of the best protein powders to find the right product for you.

At breakfast, they may also use some vitamin and mineral supplements, and some electrolytes for hydration, and maybe even some caffeine supplements before the ride starts.

During the ride itself, it depends on the duration and the intensity, but they might have protein within the first 60 to 90 minutes. If it is a higher-intensity ride there’s more emphasis on carbohydrates – usually between 30g to 90g per hour in the form of drinks, gels and solid foods. Caffeine normally is used around 30 to 45 minutes before you need its desired effect, so it could be 30 to 45 minutes before a hard interval session or a hard climb.

Why are they using protein early on in the ride?

The daily protein requirements are probably around 30g every three to four hours. A long ride could be six hours long. If you have your breakfast at 8am and start your training at 10am, then you might not be home until 4pm. You’ve effectively gone the whole day under-consuming protein. Then you start to degrade your own muscle protein stores. Consuming protein during exercise protects against that.

Does it matter what kind of carbs you use?

It all depends on the ride and the goal of the ride, but usually riders start with solid foods for the first two or three hours – things like homemade rice cakes, energy bars, bananas, small sandwiches or panini. They tend to be digested slightly more slowly.

Then as they reach the second half or final third of the ride when the intensity starts to pick up, riders will switch towards more gels. Sometimes the fuelling strategy might be entirely based on fluids, if we haven’t got time to physically unwrap food and want to have access to carbohydrate as quickly as possible, or if it’s a really hot race. That’s why we made the Beta Fuel drink, which is 80g of carbohydrate in a 500ml serving, equivalent to four rice cakes.

A lot of carbohydrate supplements give prominence to the ratio of maltodextrin to fructose. Why does that matter?

The traditional ratio is 2:1 of maltodextrin to fructose. That’s widely studied. But actually, if you change the ratio to 1:0.8 [as in Beta Fuel], it allows you to utilise more of the carbohydrate that you’ve ingested. So in other words, more of the carbohydrate is actually delivered to the muscles and used to produce energy. The phrase we use is “oxidation efficiency”.

What would the pros use after a long ride to aid recovery?

More often than not they’ll consume a recovery drink within minutes of finishing the ride. And then usually 45 to 60 minutes later they will have whole foods for recovery.

What would be the key supplements you’d suggest for amateurs?

I’d probably go back to basics and make sure that you have some form of protein supplementation available to help top off your daily protein requirements and aid recovery during your training schedule. That’s normally whey protein, but of course if you want to use plant proteins you can do so. Then on the carbohydrate side, it’s about having access to fluids, gels and energy bars.

Other Cycling Supplements

Carbohydrates and protein are the key supplements for pro and amateur riders alike, but there are several others to consider. We asked Morton to give the details on some other commonly used supplements.

Electrolytes

There are several electrolytes, but sodium is the most important one – it’s the predominant one that we lose in our sweat. So electrolyte supplementation before and after exercise is especially important, especially on a hot day when your sweat rate has increased.

Nootropics and caffeine

Nootropics is a term for compounds that can enhance cognitive function. Caffeine is essentially a nootropic, as are other ingredients like theanine and taurine. It’s a broad term for anything that can improve cognitive function. That means reaction times, your ability to make decisions, memory, focus, alertness and so on.

Sodium bicarbonate and beta-alanine

Beta-alanine and sodium bicarbonate are designed to act as buffers against the metabolic acidosis that you get in high-intensity exercise. They effectively allow you to ride at a certain power output for longer.

You would take sodium bicarbonate around 70 to 90 minutes before a hard training session, especially if it’s an interval session. Professionals would also take it before time trials or even during the race itself, around 60 to 90 minutes before a hard climb or a hard stretch of the race.

Beta-alanine is a supplement that you take daily to load within the muscle. Take around 3-6g a day for at least four weeks before your event or consistently during training.

Creatine

Creatine will help generate energy for high-intensity exercise and also improve recovery in between repeated sprints. It’s traditionally thought of as something used to build muscle for strength or power sports, but it has been proven to help any time that you want to produce force quickly and repetitively. For example,on a 45-minute climb with repeated attacks, creatine could potentially help improve power output.

You normally load creatine and there’s two ways to do that: 20g per day for five days, or 3g per day for 30 days.

We spoke to Professor James Morton as part of the launch of the new Beta Fuel range, which includes drinks, gels and chew bars with carbs in a 1:0.8 maltodextrin to fructose ratio

If you’re exercising regularly, it’s wise to consider your protein intake, especially if you’re lifting weights in the gym. Protein helps to repair and rebuild your muscles after workouts, so you need to make sure you’re eating enough of the stuff to support your training.

In general, this is easily done through your regular diet, but whey protein supplements are an additional way to bolster your protein intake if you are looking for ways to do so outside your main meals and snacks. 

For more information on whey protein we spoke to dietitian Anna Groom of the British Dietetic Association. For more help with choosing a protein powder, our guide to the best protein powders has nutritional breakdowns and tasting notes.

What is whey protein?

Whey protein is one of the types of protein in milk, which is typically 80% casein and 20% whey. Whey is the watery part removed when making cheese.

Why is whey protein used?

Whey protein is used as a supplement because it is easily digested and provides essential amino acids required after training to support muscle recovery and synthesis. Whey protein is digested and utilised more quickly than casein, which stays in the gut for longer.

What are the different forms of whey protein?

There are three main types of whey protein: whey protein concentrate, whey protein isolate and whey protein hydrolysate. Whey concentrate contains some of the fat and sugar from the milk, whereas the isolate has the fat and sugar removed meaning there is more protein per 100g of the product. Whey hydrolysate has been processed to break down some of the bonds of the protein into amino acids, so theoretically these are absorbed and utilised quicker as no digestion is required. Note this does not mean it is suitable for milk allergy sufferers as it is not hydrolysed enough.

How much whey protein is needed in a serving?

There is no correct serving size because protein supplements should only be used on an individual need basis and therefore serving size would change depending on gender, age, bodyweight and activity levels and type.

When is it best to take whey protein?

If a person requires a supplement owing to an inability to reach their dietary requirements from food – don’t forget whey is from milk, so you can get it from semi-skimmed milk – having protein after resistance training and before bedtime when training regularly can be beneficial for muscle repair and synthesis.

Are there any side effects of using whey protein?

Refined isolate powders are often reported to cause gastrointestinal symptoms such as bloating and wind, so they should be carefully introduced and regulated. Protein intake above requirements can also potentially contribute to unwanted weight gain also. Excessive protein intake in those with certain underlying health conditions may also need to be avoided.

Can you use whey protein to help with weight loss?

The best way to promote weight loss is with a balanced healthy diet with a calorie deficit. Increasing physical activity and moderating portions typically yields good results. Some people may choose to use a meal replacement type drink containing whey as a starting point, but it should always be the aim to change eating habits to more sustainable healthy eating plans.

See related 

• Protein Powder: Everything You Need to Know
• 23 Protein Shake Recipes For A Tasty, Refreshing Treat

The Best Whey Protein Powders

Myprotein Pro THE Whey+

The whey in this powder is a high-quality mix of concentrate, isolate and hydrolysed whey, and each 32g serving contains 26g of protein. Myprotein’s beadlet tech also promises phased absorption of the BCAAs in the powder to best promote muscle growth. The chocolate brownie flavour is a winner, especially if you mix it with milk for an especially rich post-workout treat.

Buy from Myprotein | £35.99 for 960g

SiS Advanced Isolate+

This powder is made purely from whey isolate and packs 31g of protein into a 40g serving. There are 9g of BCAAs, including 5g of leucine, and the carb count is low at 1.7g per serving, 0.6g of which are sugars.

Buy from SiS | £45 for 1kg

Optimum Nutrition Gold Standard Whey

This is a popular option with gym-goers, with an easy-mix blend of hydrolysed whey, whey isolate and whey concentrate providing the 24g of protein in each serving. There’s a wide range of flavours although we reckon it’s hard to look past double rich chocolate, and ON’s Gold Standard Whey is often reduced in annual sales like Black Friday, so keep your eyes peeled and you might be able to stock up for up to 60% less.

Buy on Amazon | £43.98 for 2.27kg

Maximuscle Max Whey

Each 30g serving of this powder contains 23.5g of protein, which is sourced from a mix of whey concentrate and isolate, although heavily skewed towards the former – only 10% is from isolate. So far, so standard, but Maxinutrition has mixed things up a little by packing 7g of BCAAs into the powder as opposed to the usual 5g, with more than 3g of leucine.

Flavour-wise there’s the usual chocolate, vanilla and strawberry, but also a more exciting banoffee option, which is naturally the one we opted to test. We were impressed by the flavour but less so by the texture – the drink remained a little lumpy even after a vigorous shaking.

Buy from Maxinutrition | £20 for 480g

Myprotein Clear Whey Isolate

Although whey protein now comes in more flavours than ever before, thick vanilla, chocolate and strawberry shakes still dominate – hardly ideal for refuelling after all-out workouts on hot days. On those days you’ll be better off with the refreshing shake this protein powder makes. The flavours available are joyfully offbeat with mojito, peach tea, and our favourite, rainbow candy, and the quality isn’t compromised with 20g of hydrolysed whey isolate protein in a 25g serving.

Buy from Myprotein | £19.99 for 500g

Supreme Nutrition Diet Whey

Alongside 23.4g of protein, each 30g serving of this powder packs in a host of extra ingredients, including green tea extract and acetyl L-carnitine, all designed to help you burn that little bit more fat. Sucralose is used to provide sweetness, with sugars kept to 1.5g per serving, and there are only 123 calories. It comes in three flavours: chocolate, vanilla, and strawberries and cream. Not the most imaginative trio, but we found the strawberries and cream flavour pleasant enough, though the shake was a little lumpy even after rigorous attempts to mix it.

Buy from Supreme Nutrition | £34 for 1kg

Most people don’t equate dropping an effervescent tablet into water with healthy activities like long-distance running. Quite the opposite, in fact—you’re more likely to associate fizzing vitamin tabs with desperate if futile attempts to cure a hangover.

The best electrolyte tablets can have an impressive impact on your running, however, and if you’re regularly getting out for long runs during even fairly mild conditions it’s important to keep an eye on your electrolyte levels. 

How I Test Electrolyte Tabs

I am a keen runner who usually logs between 50 and 80 miles a week, usually while marathon training. I use electrolyte tabs regularly as part of my training, especially during the summer or when doing long or particularly hard workouts. I’ve tested electrolyte tabs from most of the big sports supplement companies.

The Best Electrolyte Tabs For Running

Precision Fueling & Hydration takes your sweat very seriously, and even has a video that can help you identify if you’re a particularly salty sweater. This is important because the amount of salty you lose in sweat varies hugely between people, and affects the amount of electrolytes you need to use to replenish your stocks during and after long activities.,

The range of PF&H hydration tabs provide different amounts of sodium, with the big number on the front of each tube—500, 1000 and 1500—referring to the amount of sodium you get per liter from the tabs when mixed correctly. The tabs themselves are each designed to be mixed with 500ml of water, so you can halve the number for the sodium level per tab. With the higher sodium levels the tabs are larger, so you only get 10 tabs per tube, while you get 15 with the 500 tab. The 1500 tab is my go-to for marathons and my longest training runs, while I also use the 1000 tab regularly in training during the summer.

You can also get PF&H’s hydration salts in powder form in a sachet, which is sometimes easier to carry with you during long activities than a single tab that could get wet and start dissolving in your running belt or backpack.

Nuun’s range of electrolyte tabs for sport is extensive and contains flavors to suit all-comers, from classics like lemon and lime to more novel options like watermelon or cherry limeade, which is one of four options that also contain caffeine. The tabs all provide 300mg of sodium and are good value at their list price and also pretty easy to find at a discount somewhere, especially if you buy in bulk.

SiS’s tubes of electrolyte tabs are a common sight on the shelves of running and cycling shops, and also certain supermarkets and pharmacies as well, so they’re easier to get hold of than most. The range of flavors is bigger than with other brands too, and the tabs have strong and quite refreshing flavors that I found enjoyable to drink during hard, sweaty sessions. There is also a caffeinated cola flavor tab, which contains 75mg of caffeine to help perk you up during activities.

I’ll concede that I’m stretching the term tablet beyond acceptable limits here, since this is a powder. However, since that powder comes in a single-serving sachet and provides electrolytes in the same way as a tablet, I thought you may want to know about it, especially as Veloforte brings some unique flavors to the table.

These are peach, raspberry and rosehip (Vivo sachet), wild strawberry and basil (Attivo), and golden apricot and sage (Solo). Pretty exciting stuff I’m sure you’ll agree, and each serving contains a healthy hit of sodium, potassium, magnesium and calcium. The Vivo sachet also contains 22g of fast-release carbs if you want to combine energy and electrolytes, while the Attivo flavor contains 75mg of caffeine.

The main downside here is that Veloforte’s electrolyte sachets are far more expensive than most tablets, but the varied flavors and focus on natural ingredients might justify the outlay for some runners. 

Electrolyte Tabs Buying Guide

Why do you need electrolytes?

Your body always needs electrolytes, but most of the time you don’t have to worry about them because they’re easily available in your diet. However, during intense or long exercise you sweat out a lot of electrolytes, and replenishing them is something you have to actively address. If you drink just water, you can actually dilute the electrolytes in your body further—in extreme cases this can even lead to hyponatremia (low blood sodium). Many first-time marathon runners are at more risk of this than dehydration, because they drink vast amounts of water but don’t consider their electrolytes. Electrolyte tablets are some of the most important running supplements for marathon runners.

When should you use electrolytes?

Any time your body is dehydrated. That can be because of illnesses like diarrhea or because you had a few too many drinks last night (OK, I admit that stocking up on electrolyte tabs for running will also provide you with a handy rehydration option when hungover).

When exercising, you need to replace electrolytes lost in sweat. If you’ve only been working out for an hour or so, you won’t need tabs because you can do this at your next meal. However, if you’re exercising for more than 90 minutes, you’ll want to hydrate on the go, and electrolyte tabs help with this. Either pre-mix a drink or carry the tab with you and drop it in water at an opportune moment. At big events like the London Marathon water will be handed out on the course, and during training runs you can buy water and drop the tab in when the need arises—it’s better than carrying a bottle the whole way.

What are the differences between electrolyte tabs?

The main differences between most electrolyte tabs are the price and range of flavors, but there are also some specialist sports supplement companies who will vary the amount of sodium found in their electrolyte tabs so you have a range of options. During harder activities, or if your sweat is saltier-than-average, you might benefit from a tab higher in sodium.

Some tabs also contain caffeine and when it comes to flavors, let’s just say if you like berry and/or citrus-flavored things, you’re in luck. If you’re buying online it’s worth buying in bulk, because postage will often be more expensive than a tube of tabs. On the high street, specialist running and cycling shops sell hydration tabs.

Would you rather pay £18.99 for your high-grade protein isolate or £6.79? Sounds like a pretty easy decision, right?

With a Smart Protein membership, you can bag up to 80% off on your protein and supplements. It’s the disruptor offering premium sports nutrition supplements without the premium price tag.

Whether you’re a competitive athlete, enjoy group fitness classes, or like to exercise outside for your mental health, the right supplements can help support your efforts. However, finding fitness and wellness products that not only match your healthy habits but are affordable is a challenge.

Smart Protein cuts out the unnecessary brand expenses. It gives members direct access to the very best sports nutrition formulas globally without big brand mark-ups or celebrity endorsements. Smart Protein has gone as lean as possible to get the price as low as it can go. This means the bulk of its money (and therefore your money) goes into things like premium ingredients and product testing – Smart Protein’s house of experts includes nutritionists, scientists, and formulators. With this stripped back approach, you can get around £147 of products for only £36 – highlighting the difference between choosing a Smart Protein membership over buying items individually from brands.

The core product on offer is PRO Isolate, a protein powder packed with 90% premium whey protein isolate, which contains 28g of protein per serving, is high in BCAA, low in sugar and fat, and which members can buy for just £6.79. Whey protein isolate is a staple of many gym bags, helping to rebuild and repair muscles after a tough workout.

Any regular protein taker knows that taste is really important and quite difficult to get right, especially if you’re buying one flavour at a time. Luckily Smart Protein PRO Isolate tastes great too, with flavours including Triple Chocolate, Salted Caramel, Strawberry n Cream and Natural Banana. If you love PRO Isolate but don’t have a membership, you can still buy it from Smart Protein at non-member industry prices. Smart Protein also plans to launch 130 premium sports nutrition products in the next year, with 40 of those landing before the end of 2020.

We’ve all spent too many years paying far too much for health and fitness supplements, but you don’t need to accept this anymore. It’s 2020 – we can all access top quality protein, fitness supplements and wellbeing products at a fair price.

A monthly Smart Protein subscription gives you direct access to an impressive collection of straight-from-the-lab protein powders, keto shakes, protein bars, probiotics, and more. There are four membership tiers starting from just £5 a month, each one with a spending limit and joining bonus. So, depending on your monthly supplement stash needs, you can tailor your membership to meet those gains every month.

To start using and making the most of a Smart Protein membership, simply select your membership level and begin adding premium products to your cart up to your spend limit. If you don’t use up your spend limit in a month, it rolls over to the next.

Visit www.smartprotein.com/products/membership to join now from only £5 and use COACH promo code for a free Whey Isolate with any order.

This page was originally published on 13th July 2020. Blue Fuel no longer offers a subscription service, it sells individual products.

Once you get serious about your exercise, whatever that exercise is, you’ll find out you need to support your efforts with the correct nutrition. You can and ideally should do this through your normal diet, but if you’re training every day or need a more convenient nutrition solution for any reason, then you may choose to use supplements.

However, once you do start looking into supplements, you might decide it’s not worth the hassle in the face of the vast range available – especially if you’re not really sure exactly what you need for your sport. Do runners need a load of protein after a training session? What kind of carb intake should you aim for if you’re training hard but trying to lose weight?

New supplement service Blue Fuel aims to answer these questions for you, and provide the right products in the optimal amounts to support your training.

The supplements have been developed with sports nutritionists at Chelsea FC, and the service is currently available only by subscription. To sign up you answer a few questions about your regular activity, and are then recommended a box of supplements to be delivered once a month.

There are five products in the Blue Fuel range: whey protein powder, protein bars, recovery powder (which is high in carbs as well as protein), electrolyte-rich hydration sachets and energy gummies, which come in caffeine and non-caffeine varieties.

We’ve tried all the products and they’re all tasty (though the white chocolate raspberry bars are a mite too sweet) and the powders are easy to mix. They all provide macronutrients in amounts pretty typical to similar supplements, though the 30g of protein in a serving of the protein and recovery powders is high (20g-25g per serving is common). One downside to the service is that there are no vegan protein powder or bar options.

The website’s questions to personalise your products are pretty basic and, depending on your sport, a little confusing. You’re asked what sports you do, and then on the next page you’re asked how much you compete, as well as things like how many additional cardio and strength sessions you do.

This section is really aimed at people doing team sports, so runners, cyclists and weight trainers may not be entirely sure how to log their sessions. The team at Blue Fuel told us to select the sports you do on the first page, but actually log the amount you do on the second.

Subsequently you enter personal details like age, height and weight, plus a fitness goal – lose, gain or maintain weight – and then your product recommendations are generated. Given that you’re usually recommended three to four products each time and there are only five in the range, the actual variation between people mostly comes down to the suggested amounts to order.

We played around with the variables and found some of the changes in recommendations a little odd at first – a runner looking to maintain weight would be told to order protein powder, but a gym-goer looking to gain weight would be recommended protein bars instead because they contain more carbs and calories.

It’s pretty simplistic in truth, and the idea of it being highly personalised to the level required by a pro footballer at Chelsea Football Club is a stretch. If you know about your nutrition already, you’ll probably tinker with the order details to make it better suited to you, which you can do easily at the final stage of the sign-up process; if you’re completely new to sports supplements, though, it is quite useful.

See related 

• The Best Protein Bars: The Tastiest And Healthiest Options
• What Are Electrolytes And Why Do You Need Them

Once you’ve signed up you can use the app to plot your training routine, and Blue Fuel will then recommend when to use the different supplements you’ve ordered. There are also other handy things like recipes you can use to hit your wider nutritional goals.

You can only get the supplements through the subscription service at the moment and there is no free trial version of the app. You have to sign up with an order to log in and see the recipes and advice on when to take supplements.

That said, you can cancel your subscription whenever you want, or pause or adjust the products you order. If you just view it as picking up a batch of products in one go, the prices are pretty much in line with what we’ve seen from most supplement companies – perhaps towards the high end (see our guide to the best protein powders for comparison). The protein powder is £13.99 for 500g, the recovery powder is £17.99 for 1kg, the protein bars are £27.99 for a box of 12, the energy dummies are £12.99 for a box of ten and the hydration powders are £6.99 for box of ten.

While we were not that impressed with the level of personalisation involved in Blue Fuel’s supplement service, and it is skewed towards team sports more than runners, cyclists and gym-goers, the advice around when to take them is a step up on what other companies provide, which is normally limited to the blurb on the tub and website product page. The recipes are a welcome bonus as well.

The supplements themselves also satisfy – the gummies in particular are a tasty pre-workout treat – so it’s worth investigating the service if you are looking for a little extra insight into what you need to support your training.

Try Blue Fuel

Once you start working out regularly, the lure of using supplements becomes hard to resist. After all, you’re putting in all that work in the gym, so why not use a specialist product to make sure you get more out of what you put in?

Branched-chain amino acids (BCAA) supplements are something that might catch your eye, since they promise to be just what the body needs to increase your muscle mass. But under what circumstances is it worth using a supplement? To find out more about BCAAs and their potential deployment, we spoke to sports nutritionist and Sport And Exercise Nutrition Register (SENR) spokesperson Richard Chessor.

Why do we need them?

They all play a role in muscle growth but probably most important is leucine, which acts as a trigger for muscle growth. When sensed in the muscle, the cells activate their muscle growth machinery.

Do you need more BCAAs when exercising regularly?

This all depends on your total dietary protein intake. If you consume sufficient protein then additional BCAAs are unnecessary. However, for people who exercise and have a low protein intake, consuming additional BCAAs may promote muscle synthesis and muscle growth over a longer period of time.

Can you get all you need from food, or are BCAA supplements worthwhile?

Yes, we tend to consume ample BCAAs via our diet, especially a diverse diet including animal sources. BCAAs are part of the group of essential amino acids, which means we can’t synthesise them in our body and therefore must consume them via our diet. Generally, supplementation with BCAAs is unnecessary for individuals with a sufficiently high daily protein intake of more than 1g per kg of bodyweight.

My opinion is that there is little point in supplementing with BCAAs providing a sufficient protein intake is achieved through diet. Supplementation with whey protein around exercise will be more advantageous because not only does it contain ample BCAAs to activate muscle protein synthesis, it also contains the remaining amino acids which are essential to maintain muscle protein synthesis and result in muscle growth.

• The best protein powders and what to look for

Which foods are good sources of BCAAs?

Animal sources like meat, fish, eggs and dairy are rich in BCAAs. Whey protein is another excellent source. BCAAs are also present in plant-based foods such as wholewheat, peas, soy and nuts, but in much lower amounts.

• 41 high-protein foods
• The best vegetarian sources of protein
• The best sources of protein for vegans
• Expert advice on the pros and cons of eating soy protein

If you decide it’s advantageous to take BCAA supplements, what should you look out for on product labels to make sure you’re getting what you need?

Most BCAA supplements contain a common ratio of 2:1:1 leucine:isoleucine:valine and a standard dose is around 5g per serving. This makes selecting a pure BCAA product relatively straightforward. However, many other products incorporate BCAAs such as pre-workout or intra-workout formulas, which may combine them with carbohydrates, caffeine or beta-alanine. You should proceed with caution and understand the impact of these other nutrients before selecting a product based purely on its BCAA content.

Even for regular runners, training for a marathon is a steep learning curve. While running a few times a week and tearing it up at your local parkrun every Saturday doesn’t involve too much thought beyond what gear to wear, covering the long distances required to prep for a 26.2 mile race means considering how to avoid injury, how to fit in and vary all the running you need to do and, lastly but by no means least-ly, how you fuel your body for all that exercise.

Most, if not all, of your fueling should be done through your diet, and our marathon training diet advice and guide to what to eat when marathon training will help you do just that. But there are times when eating real food just isn’t possible or desirable—one of those times being the race itself—and that’s where supplements can help. 

The main supplements to consider are sports drinks and running gels that top up your carb reserves and electrolytes during long runs, and ones that help you restock and help the body recover during an arduous training schedule. There are also supplements like beetroot juice and caffeine that can help to boost your performance. In short, there are loads of different supplements you can use to help you body cope with the demands of marathon training. Here are the top types you’ll come across.

Running Gels

Probably the most common marathon training supplement, the best running gels are scoffed by runners during long runs (anything over 90 minutes) to replenish their carb stocks. In the marathon itself, you’ll probably go through at least four or five gels depending on how fast you’re expecting to run it. It’s vital to make sure you’ve already tried the ones you use in the race, because gels can be hard on the digestive system. 

Many races will hand out gels on the course too, so it’s worth checking to see what kind they are so you can try them in training. Then on race day you can pick up a gel or two on the way and not have to carry all your gels from the start.

Sports Drinks

The best sports drinks can either be a carb-only drink, or a combo of carbs and electrolytes. They are great for fueling long runs because drinks often contain more carbs than gels, and are sometimes easier for the body to take in without upsetting the stomach. The downside is drinks are harder to carry with you, so usually people use them before big runs and their race to ensure their carb stores are completely full before switching to gels during the race.

That said, if you have a set of the best running shorts with a lot of pockets for storage, it’s possible to carry drinks with you—I’ve carried my own drinks for my past 10 marathons because I prefer them to gels during the race.

Electrolyte Tabs

Pop one of the best hydration tabs in water and they dissolve quickly to create an electrolyte-rich cocktail, containing minerals like sodium, potassium and magnesium, which help your body to hydrate itself. Carb gels generally don’t have electrolytes, which you need to replenish when you exercise for a long period and sweat a lot. Having the tab with you means you can just grab water on the course of the race and create your own electrolyte drink, and they’re handy for marathon training in warm conditions too.

Beetroot Juice

Research into the nitrates found in foods like beetroot, spinach and rocket suggests they can have a positive effect on performance in endurance activities. You can get beetroot supplements such as Beet It shots which contain 400mg of dietary nitrate—try drinking them daily in the week before your event as well as having a couple in the 12 hours beforehand. This is definitely something to practice before race week though, because concentrated beetroot juice is something your body will need to get used to.  

Recovery Drinks

When weightlifters finish a workout they reach for a protein shake—but while runners need protein too, it’s more important to replenish carbs and electrolytes. If you’re undertaking a loaded training schedule and don’t have time or the inclination to do this through meals, one of the best recovery protein powders, which contains carbs, protein and electrolytes, is useful to have on hand.

Multivitamin Tabs

You can get all the vitamins and minerals you need to support your body during hectic training schedules from your diet, but a multivitamin can be a helpful insurance policy, and starting the day with a multivitamin tab dissolved in a pint of water is no bad thing for your hydration as well.

Caffeine

We don’t mean chugging down a coffee before running, mainly because that’s a gastrointestinal risk only the foolhardy would take, but getting versions of the above supplements that contain caffeine can provide a timely boost. Save a running gel or electrolyte drink with added caffeine for kilometre 30 of your marathon—it might be just what your body and brain need to spur you on to the finish line.

Energy Bars

They’re harder to consume on the go than a sports drink or gel, but the best energy bars generally have the advantage of being far tastier and less likely to ruffle any gastrointestinal feathers. If you’re running an ultramarathon or taking part in any kind of event where you stop to refuel, energy bars are a great choice. They also make for a great pre-race snack.

Sweets

Yes, you read that right. If all of the above sounds a little too serious for you, then you can just opt for some of your favourite jelly sweets to fuel your running. It’ll be cheaper and tastier, though do be aware that it's harder to chew some sweets when running than slurping an energy gel.

The nutritional number to look out for with sweets is the amount of carbs they contain. Percy Pigs are very strong on this front, containing almost 7g of carbs per pig, while jelly babies offer 5g of carb per baby. Isn’t it nice to talk about the high amount of sugar in those sweets in a positive way? However, both Percy Pigs and jelly babies can become a little less appetising if kept in a sweaty running belt during your marathon, so also consider jelly beans, because they have a hard shell that can keep them fresher for longer on the run. The own brand beans at your local supermarket will be cheap—it’s what I opt for.

What have you done lately to look after the health of your gut microbiome? To start with, we hope you’re eating enough fibre, and a broad range of fruits and vegetables. The next step might be to dip your toe into the world of fermented food, or you could even consider taking a probiotic supplement in order to ensure the happiness of the good bacteria in your gut.

To find out more about the potential benefits of probiotics, we spoke to Dr Richard Day, medical advisor at probiotics supplement company Bio-Kult.

What are probiotics?

The World Health Organisation defines probiotics as live micro-organisms that, when consumed in adequate amounts, confer a health benefit on the host. Put more simply, these are the bacteria, and a few viruses and fungi, that live in (or on) our bodies and have a positive effect on our overall health.

Each of us has trillions of micro-organisms living in our gastrointestinal tract, and this ecosystem is referred to as the gut microbiome. The particular micro-organisms found in our gut microbiome can affect health outcomes in a huge variety of diagnoses. Every year more and more research is completed implicating the gut microbiome in diagnoses including epilepsy, depression, eczema, diabetes, weight loss and many more.

Do probiotics supplements differ in what they contain?

There is currently a lot of research being conducted into “strain specificity” of probiotics. Bacteria can be categorised based on their species, but then each species can have many different subtypes, known as bacterial strains. One particular strain of a probiotic organism might be found to have a very specific health benefit, while other strains in the same species may lack any health benefit or have a completely different one. Historically, probiotics were thought of as generally good, but now we are starting to realise that strain-specific effects exist, so probiotics are being tailored to specific diagnoses or symptoms.

What are the benefits of taking them?

The benefits of probiotics depend very much on the strains or combinations of strains chosen. Historically, probiotics were used to improve gastrointestinal health. This remains the most researched area of microbiome-related health, and there are hundreds of clinical trials looking into the effects of probiotics on gastroenteritis, irritable bowel syndrome and inflammatory bowel disease, to name just a few diagnoses. But increasingly, research teams around the world are looking at the role of the gut microbiome in other parts of the body.

Will everyone experience the same benefits?

The microbiome is staggeringly complex and we are only just beginning to really understand how these micro-organisms interact with other body systems. Perhaps because of this complexity, there is some variability in whether one person will experience the same health benefits as the next person from a certain probiotic; in much the same way as not every pharmacological treatment works for every person, there is no guarantee that one person will respond to a probiotic in the same way as the next.

How well established are the benefits in terms of scientific research?

There are over 20,000 peer-reviewed scientific publications looking at probiotics. Of course, not all of the studies show positive effects, but this figure helps to illustrate the amount of scientific research that is currently being directed at the human microbiome and probiotics. There are sometimes criticisms of microbiome research: compared with traditional pharmaceutical research, the studies tend to be smaller and less well funded, but this is changing. As the scientific basis for the positive effects of probiotics becomes better understood, so the interest in microbiome research grows, funding becomes more readily available and the quality of the scientific research improves, driving a virtuous cycle.

Can you achieve the same benefits through your diet?

This is a difficult question to answer. Diet greatly affects our gut microbiome and by modifying our diet we can cause quite significant changes in the proportions of different bacteria present. The majority of the scientific evidence to date has focused on taking specific probiotics as a supplement, but this is not to say that diet can’t have a positive effect on our gut microbiome.

Should you take probiotics at all times? Are they especially valuable if you’re taking antibiotics?

Again, this is not an easy question to answer. The short answer is, it depends. First you have to ask: why are you taking a particular probiotic? Is it because of a chronic condition? If it is, then it is likely that you would benefit from taking the probiotic long-term. This is because most microbiome experts agree that taking a probiotic supplement only temporarily alters your gut microbiome. In order to have long-lasting changes to the composition of the gut microbiome, it’s necessary to keep taking the probiotic supplement for a long period.

On the other hand, if you are taking probiotics in the short term, says,with antibiotics, then this would just need to be a short course of probiotics, usually for the duration of the antibiotic course followed by another week or two after stopping. The reason for taking probiotics during a course of antibiotics is because antibiotics can significantly alter the balance of micro-organisms in the gut. This can lead to unwanted side effects – most commonly diarrhoea. There is an established body of evidence that by taking a probiotic during and immediately after a course of antibiotics you can significantly reduce the risk of developing antibiotic-associated diarrhoea.

If antibiotics have a negative effect on your microbiome, should you avoid them?

Prescribing medication is all about weighing up risk versus benefit. The risk of taking antibiotics may be that it could unfavourably alter your gut microbiome, therefore increasing the likelihood of developing gastrointestinal side effects like diarrhoea, nausea or vomiting. But this needs to be weighed up against the benefit of the antibiotics – fighting the bacterial infection and limiting the adverse consequences of a prolonged infection. Always talk to your doctor about the risks and benefits of any treatment before starting and if you do need an antibiotic, then the evidence shows that a probiotic can significantly reduce the likelihood of developing unwanted gastrointestinal side effects.

When you’re looking at the cutting edge of sports science for ways to improve your performance, there are some things you might expect to come across. Advanced shoes containing carbon plates, for example, or ingenious carbohydrate supplements that form a gel when they come into contact with stomach acid to make them easier to digest.

What you might not expect to come across is the humble beetroot. However, beetroot is high in nitrate, and there’s an increasing amount of evidence that nitrate can boost your performance in running and other sports.

We spoke to Andrew Jones, professor of applied physiology at Exeter University, about the benefits of beetroot supplements, and the best way to increase the amount of nitrate in your diet.

What are the benefits of using beetroot supplements?

The key observation that we made around ten years ago was that when athletes supplement their diet with beetroot juice, a source of dietary nitrate, that the oxygen cost of running becomes reduced. In other words, running economy at sub-maximal speeds is better.

There’s some evidence more recently that muscle contractile function can be enhanced as well. So potentially the ability to improve power and high speed could be enhanced at the same time.

Are there benefits for non-athletes as well?

In addition to the performance effects, we now know that consuming nitrate in our diet is pretty good just for our cardiovascular and metabolic health. It’s no coincidence that governments worldwide are recommending five portions of vegetables per day, and the epidemiological studies indicate that it’s green leafy vegetables that are particularly beneficial, because they tend to contain quite a lot of nitrate.

In the body the nitrate ultimately gets converted into nitric oxide and that can dilate the blood vessels and lower your resting blood pressure, so there are health benefits as well as performance ones. Increasing our consumption of nitrate-containing foodstuffs is a very good thing.

What’s the best way to increase dietary nitrate to improve performance – through supplements or by eating nitrate-rich foods?

I think a bit of both. We need to be conscious of our food choices. It’s not just beetroot juice that contains nitrate – there’s lots in various lettuces and spinaches, and green leafy veg generally. So making those choices is beneficial. But often, it’s not so easy to eat five-plus portions per day, and supplementing your diet with a shot or a glass of beetroot juice once a day is probably a good way to ensure we’re getting enough of that particular nutrient.

What kind of supplements are available?

Shots are the main one. To get what we think is the optimal amount of nitrate you had to drink quite a lot of regular beetroot juice, maybe half a litre, so now you can get much smaller, concentrated high nitrate shots. You can get a very effective dose in just a couple of mouthfuls now, which a lot of people find more practical.

What’s the best way to use beetroot supplements for a big race?

Typically it’s a good idea to take some on race day – about two to three hours before the start of the race is enough to enable the bacteria to activate the nitrate and make it available to the muscles. A belt-and-braces approach would be to take it for a few days in the build-up to a major race as well as on the morning of the race itself.

Do you need to practise with beetroot shots to avoid gastric distress?

It’s never sensible to try something new on the day – you wouldn’t wear a new pair of racing flats – so it’s always worth experimenting beforehand. But I do think on race day that people have dodgy stomachs anyway, and beetroot juice gets the blame when it doesn’t always warrant it. When we do studies in the lab where people aren’t nervous about performing to their best capability, we don’t find that it causes any more gastric disturbance than the control conditions.

Can you get enough nitrate by eating beetroot?

It can be enough, but you have to be careful because when you boil a beetroot, or a cabbage or anything, a lot of the good stuff leeches out into whatever liquid you boiled it in. You throw most of it away. If you were to roast the beetroot then you’d probably retain most of it.

Are beetroot shots just effective for runners, or have other athletes used it?

Beetroot shots have been used by many Premier League football clubs, and a lot of rugby teams use it too. There’s growing evidence that it’s not just endurance athletes, and within that it’s not just runners, it’s cyclists, triathletes, rowers, swimmers and also team sport players. There do seem to be effects for intermittent play intensity, sprint-recovery activities, like football, rugby, hockey, or whatever.

See related 

• Running Supplements For Marathon Runners
• The Best Supplements To Consider Taking (And The Ones To Avoid)

Does it have the same effect for everyone?

Let’s talk about runners. The fitter you are as a runner, the higher your VO2 max and the better your PBs, the less you’re likely to benefit in absolute terms. That’s probably because most of the things that need to be adapted are already adapted. Plus, if your energy output is so high, you’re probably consuming more calories and you’re probably making sensible dietary choices, and it might be that you’re consuming enough nitrate anyway. But that’s not to say that there might be a small effect, and certainly a lot of elite distance runners including Eliud Kipchoge do swear by it. They seem to believe it improves their performance.

We also find quite a lot of variability between people. Some people have more effective mouth bacteria and other people are better able to take nitrate up in their muscles. Some people are super-responders. That’s the same with any nutritional ergogenic aid, whether it’s caffeine or bicarbonate or creatine – you tend to find that some people respond better than others.

So while on the one hand people who are less well trained seem to benefit more from nitrate supplementation, there are responders and non-responders irrespective of how fit you are.

Is research into the effects of nitrates still continuing?

Yes. When you consume nitrate in your diet, nitrate isn’t actually bioactive – it doesn’t do anything. We have to activate it and an essential component of that is the bacteria in our mouths. The bacteria that have evolved to reside in our mouths are really important in extracting the maximum benefit from diet, but very little is known about which bacteria are important and how they respond to ageing, to fitness, to diet and so on. We’re doing a range of experiments to look at that.

If you use an antibacterial mouthwash, which some people do daily, you actually kill the bacteria and then you don’t see any benefit from beetroot juice or dietary nitrate. But if, in the future, you could find a mouthwash that augmented the positive bacteria that do these important things for us, that would be good.

That’s one strand of investigation. The other one is what happens at the other end of the process? How does the nitrate get into muscles? So we’re taking muscle biopsy samples. We know that nitrates are elevated in the blood, but do they also go up in muscle? The initial observations are that they do, and that when we exercise, the muscle uses that in the contraction process. That’s all pretty exciting – that’s never been shown in humans before, but it does appear that our muscles really do like to have nitrate and nitrite present in order to function effectively.

There’s been an explosion of interest in CBD in the past couple of years. The food supplement is beginning to gain mainstream acceptance, even hitting the shelves of high-street health stores and pharmacies. Oils, creams and edibles (including chocolates, yum) are commonly bought to augment prescription treatments, with many consumers saying they help with issues like anxiety or arthritis, or even just drifting off to sleep.

While CBD is a compound that comes from the cannabis plant, it’s not illegal as it’s not the psychoactive element of cannabis. A turning point came in 2017 when a World Health Organisation report found CBD users didn’t display any signs of adverse health outcomes like addiction; the report also included early evidence of potential medical applications, which sparked a rush of scientific trials to establish which potential benefits are real.

For athletes, CBD became an option in 2018 when the World Anti Doping Organisation (Wada) made a specific exception for CBD. While the scientific jury is still out on how (and how much) CBD can help humans, some professional athletes have added CBD to their recovery routines, using it for its claimed pain-relieving and anti-inflammatory qualities to help the body recover from knocks and injuries. These include international rugby players George Kruis and Dominic Day, former Saracens teammates who both consumed it following surgical procedures. They were so convinced by its effectiveness that they added it to their daily routine – and they’ve launched their own premium CBD brand, fourfivecbd.

It’s not just elite athletes who have to bounce back from surgeries or withstand a regular pasting on the pitch that can benefit. If you want to get the most out of whatever physical activity you do, sleep is the crucial state of recovery. It’s when your body has the greatest chance to adapt to the training stimulus you’ve subjected it to – whether you’re building muscle or training for a marathon. If you find CBD improves the quality of your slumber, you’ll see more benefit from the training time you put in.

It’s crucial to ensure, especially if you’re subject to Wada rules like Kruis and Day, that you’re using a CBD product with no trace of THC. “Full spectrum” CBD oil contains minuscule (and legal) amounts of THC, but the UK’s anti-doping agency UKAD has warned that some products may contain more THC than stated on the product. This could cause athletes to fall foul of Wada testing – or even mean you take a psychoactive substance when you don’t want to, although normally in quantities small enough not to have a noticeable effect.

For this reason, online retailer SeedsmanCBD doesn’t take manufacturer’s testing certificates at face value. Instead, each product is sent to an independent lab to be tested again to make sure the claims about what’s in it and in what amounts are true.

That’s why SeedsmanCBD is happy to offer fourfivecbd on its website, and even happier to offer an incredible prize package for two people to watch Kruis compete for Saracens at the Allianz Park stadium in London. As well as watching the action from two of the best seats available at the match of your choice, you’ll get to meet Kruis and others in the Players’ Lounge. You’ll also walk away from the experience with a Saracens shirt signed by the squad, a package of CBD products worth £300 to try for yourself, and £1,000 to cover your expenses (and anything else you like!).

To enter, and to find out more about the CBD products SeedsmanCBD offers athletes, visit seedsmancbd.com/competitions-and-giveaways

If you’re putting in the hours in your gym’s weights room, lifting dumbbell after barbell after kettlebell, it’s only natural to expect bigger, stronger muscles. Unfortunately, if you’re not also making the same effort in the kitchen to ensure you’re eating the right food to support your workout regime, the effect of your exercise might be a little disappointing.

By the right food we mean protein, which is essential for repairing and rebuilding your damaged muscles after a tough session. The benefits of protein aren’t limited to building muscle, either: it’s required for a host of other critical bodily functions and also has the happy knack of making you feel fuller for longer, which diminishes the likelihood of you turning to sweet or fatty snacks to fill a hole.

Eating more protein is generally something people have no trouble signing up for, because it’s found in many delicious foods. However, getting the amount you need to support a heavy training workload is not always that easy. If you’re looking to hit the 1.4-2g of protein per kg of bodyweight per day that’s recommended for those trying to build muscle, it will probably take more than a chicken breast for lunch and dinner and a handful of nuts for breakfast. A lot more, in fact, and that can be as expensive as it is annoying to keep track of.

Protein shakes can be a handy way to ensure you hit your daily targets. They’re easy to make and quick to consume, and they’re certainly easier to get down after a savage training session than a plate of steak and eggs.

But with more protein shakes options now available than ever before, finding the right product for the right situation can be confusing. Here you’ll find out all you need to know about the options available, allowing you to make the right decision to get the results you want with minimum time, effort and expense.

Do I need a protein powder?

If you follow any sort of exercise programme, whether it’s based around weights, cardio, or endurance training, then you need more protein than the UK government’s current recommendation of 55g per day. Powdered protein offers a quick and easy way to increase your daily intake. A fast-digesting protein such as whey is especially useful after training when you might not feel like sitting down to a proper meal. Casein, a slow-release protein, is a great option before bed because it drip-feeds muscle-building amino acids into your bloodstream overnight to rebuild muscle tissue as you sleep.

It’s always important to remember the clue is in the name “supplement” – they are designed to fill in the nutritional gaps of a complete and varied diet. Getting most of your daily dietary protein from red and white meat and fish is the best way, because you’ll also consume more of the essential vitamins, minerals and other nutrients vital to health.

How should I consume protein powder?

You can drink it with water, mix it with flavoured fluids such as milk or coconut water and blend it for a healthy fruit smoothie, or even use it as an ingredient to cook with – protein powder cookbooks are big business.

Browse protein powder cookbooks on Amazon

How much protein powder should I take?

Serving suggestions for most protein powders are typically around 30g, and with good reason. Research suggests that this is around the ideal amount to repair the damage done by training and initiate muscle protein synthesis, the process through which new muscle tissue is laid down. Research also shows that a high-protein diet can also help reduce body fat levels, so you’ll not only get bigger and stronger but leaner as well.

When should I take protein powder?

After a workout is the most obvious time to consume a protein powder because that’s when your muscles need it most. Drinking a shake of whey protein mixed with cold water or milk within 30 minutes of finishing your training session will initiate recovery by flooding your bloodstream with amino acids, which are quickly shuttled into your muscle cells to become new muscle tissue.

Protein powder can also be taken at other times. Blend a scoop of your favourite flavour with an egg and a banana then cook in a pan to make some high-protein breakfast or dessert pancakes. And it’s especially useful to have to hand to make a shake when you’re out and about all day and don’t have time to eat a proper meal.

See related 

• 23 Protein Shake Recipes For A Tasty, Refreshing Treat
• This Iced Coffee Protein Shake Recipe Is The Ultimate Summer Drink For Gym-Goers
• A Plant-Based Protein Shake Recipe that Works for Vegans

What else is in protein powder?

Many protein powders contain additional ingredients from the sports nutrition world designed to support or enhance performance and recovery. Here are the key compounds.

• Creatine: This organic compound powers cells and has been shown to improve effort during high-intensity training like lifting weights.
• L-Carnitine: Often added to “diet” whey products, this amino acid mobilises fatty acids from fat cells so it can be used to provide energy.
• Enzymes: Enzymes or probiotics help your stomach break down specific compounds for better digestion and nutrient absorption.

Why are some whey protein products so expensive?

Making high-quality and effective products isn’t cheap, so some reputable brands’ products may seem quite expensive. But, as with high-quality food, you get what you pay for. If a product appears too cheap, or too good to be true, the chances are it is.

What if I follow a specific diet?

If you are vegan you need to find a non-dairy protein powder, and happily these are now far easy to get hold of than ever before. If you are vegetarian most protein powders should be suitable although it’s always worth checking each product’s nutritional information. If you follow another specialist or restricted diet or have allergies, then as with any food you will have to check every individual product to ensure it’s suitable for you to consume.

The Big Three Protein Powders

Whey Protein

Whey is a liquid left over from milk once it has been curdled and strained and is a by-product of the cheese-making process. Whey protein powder is one of the most popular sports nutrition products in the world because of its availability, cost and effectiveness. Once consumed whey is rapidly digested, then absorbed by your digestive system so it gets into your bloodstream and your muscles very quickly, initiating the recovery and rebuilding process.

Whey protein powder comes in one of four forms: concentrate, isolate, hydrolysate and native. All four types are abundant in BCAAs, the amino acids that are essential for rebuilding and repairing the muscular damage caused by working out. Some whey products use one type of protein exclusively, typically a higher-quality protein source for a premium product, or an inferior type to keep the cost down. Other products contain different combinations of whey, as well as other sources of protein, such as casein or soy, again depending on the product’s recommended use or to reduce manufacturing costs.

RECOMMENDED: Complete Guide To Whey Protein

Casein

Casein is the main type of protein found in dairy, making up around 80% of the protein content of cow’s milk. Whereas whey protein is rapidly absorbed by your body, making it the perfect post-workout protein source, you break down and digest casein much more slowly, over many hours, to give a slow and sustained release of amino acids into your bloodstream and then to your muscles.

To fuel your muscles with the essential nutrients they need to repair and rebuild muscle tissue, supplement with a casein protein shake just before bed. The slow-release digestion of casein makes it the perfect source of protein to drip-feed amino acids in to your muscles during the night to build new lean muscle mass during sleep while your body recovers from the effects of training.

RECOMMENDED: The Basics Of Casein Protein

Weight Gainer

If you’ve consistently struggled to add muscular size despite following a challenging training programme and a high-protein diet, you might need to consider a high-calorie protein powder that also includes a significant amount of carbohydrates. Known as weight gainers, these products can include multiple forms of protein as well as quick- and slow-release carbs to dramatically increase your calorie consumption to help build more muscular size.

Weight-gainer products are typically used by bodybuilders during a bulking phase when they want to add as much muscle mass as possible, even if that means storing some extra fat, or by serious athletes who burn a lot of calories through training and don’t want to be in a daily calorie deficit (burning more than they consume). If you’re a “hard gainer” or ectomorph who has always struggled to add muscle mass despite training and eating right, you may benefit from the extra energy these products provide to ensure your body is always in a calorie surplus so it has the fuel it needs to grow muscle.

Other Types of Protein Powder

If you follow a strict diet or have allergies to dairy, you may want to consider some vegan and hypoallergenic protein powder alternatives. Here’s what you need to know about the most common other sources.

Egg protein

A powder made from separating and dehydrating egg whites from the yolk.

Pros: It is a complete protein source, containing all the essential amino acids, as well as other health-boosting vitamins and minerals.

Cons: It is one of the more expensive options, favours are often limited and not as tasty. And obviously, it can trigger a reaction if you have an egg allergy.

Soy protein

One of a handful of plant sources to contain all the essential amino acids, soy is hulled and dried into a flour, then concentrated or isolated into powder form.

Pros: One of the few vegetarian sources of a complete protein and also wallet-friendly.

Cons: Research suggests that soy can increase levels of the female sex hormone oestrogen (which encourages fat storage), and the plant is often genetically modified to boost crop yields.

Rice protein

Rice is known as a source of carbs, but brown rice contains around 8g of protein per 100g, which is isolated and ground into powder.

Pros: Ideal for vegans and those with dairy, soy or gluten allergies, it also contains B vitamins.

Cons: Not a complete protein source, so you’ll need other forms of protein to get all the essential amino acids.

Hemp protein

Derived from the seeds of the cannabis plant, hemp protein has gained popularity as a hypoallergenic protein source that’s also high in essential fatty acids.

Pros: A high-fibre vegan protein source that’s also ideal for those with common food allergies. If you’re worried about THC, the psychoactive compound in cannabis, don’t be – it’s absent from hemp protein.

Cons: It’s low on leucine, one of the most important amino acids for muscle growth.

Pea protein

Made from the golden, not garden, pea plant, this is a slow-release type of protein much like casein. And don’t worry, it comes unflavoured.

Pros: A vegan-friendly alternative to night-time casein for a gradual release of amino acids overnight.

Cons: It’s not a complete protein source so you can’t rely on it alone, and you may want to blend with other ingredients to improve the taste.

Over the past year Coach’s inbox has been peppered with details on products containing CBD oil, promising borderline-miracle benefits for what ails you. When something is claimed to help alleviate – and this is just from one email – “Alzheimer’s disease, Parkinson’s disease, MS, pain, anxiety, depression, cancer and diabetic complications” and yet it’s not being prescribed by the NHS, we’re likely to skip over it quickly. But when high-street pharmacist LloydsPharmacy began stocking CBD oil late last year we saw a chance to ask a reputable expert what the proven benefits are. Short answer, there aren’t any, but responsible drug development takes a while so ask again in eight years.

In the meantime, here’s pharmacist Shilpa Shah’s explanation of what CBD oil is, how to take it, what the point of it is and how it should never be used as an alternative to medication.

What is CBD?

CBS is a naturally occurring product from the cannabis sativa plant, the same plant cannabis is from, but CBD doesn’t have THC in it – the element you get high from, basically.

What does it have in it that’s of use?

Cannabidiol is the bit that helps people.

There’s been a boom in CBD oil products being sold. Was there a legal change or did the industry just happen to develop?

It’s just kind of developed. Because it’s not cannabis and it doesn't have THC, we’re able to sell it as a food supplement. The NHS has made medicinal cannabis available in selected places since 1st November, but that’s different from the CBD oil that we sell.

Is CBD oil addictive in any way?

The addictive part of cannabis is THC. CBD oil hasn’t got the component in it to make it addictive.

How do you take CBD oil?

There are different ways of taking different companies’ products. Capsules are taken orally. You can sprinkle the powder on your food – porridge, smoothies and so on. The best way to take the oil is to place droplets under your tongue where there are loads of capillaries so it can get into your bloodstream a lot quicker.

What is the point in taking CBD oil?

It’s used for many different things – it’s dependent on the person. People use it to help them sleep better; some people have said it helps with arthritic-type pains; some people have said it helps with anxiety.

We can’t come out and say “you can take it directly for this”. It’s to be used in conjunction with the medication you’re on. For example, if you have arthritis and the doctors have given you medication – painkillers and anti-inflammatories – my recommendation as a pharmacist is that you can try the CBD oil on top of the medication that you’re taking. Not instead of, but as well as – like offering someone vitamins if they’ve got a cold. You’d give them stuff for cold and flu, and then offer them vitamin C as well to recover that a bit quicker.

You should never use it as an alternative medication for a condition. If you have any conditions or symptoms that you aren’t getting medically treated, it’s really important that you do speak to a healthcare professional to get the correct advice, rather than just buying CBD oil off the internet.

So is research into CBD oil continuing?

Yes, research is taking place all the time and there are lots of companies working on it. We’ve had lots of patient testimonials which say it’s really helped, and bigger companies have jumped on the bandwagon. It can take from eight to 12 years for a drug to land in the public domain, from the point of thinking about it to going through all the testing and legal side of it. Maybe in time we might see something [based on CBD oil] marketed for a specific illness.

If people are buying CBD oil products on the internet, are there any regulatory markers they should look out for to know it’s safe?

Unfortunately, it’s really difficult on the internet to know what you’re buying and from whom. So I would always buy any medication, any food supplement from a reputable website. Obviously you’ve got LloydsPharmacy, but there’s Boots, Well and other pharmacies.

Training with any kind of regularity normally means one thing – you have a goal in mind. Whether that’s improving performance or building the body you want, the existence of that goal means one other thing – you need to up your protein intake. Protein’s an essential macronutrient that helps your body to adapt to training and to maintain lean muscle mass even when you’re trying to lose weight.

The experts at Science In Sport recommend that you eat between 20g and 40g of protein every three to four hours when you’re training more than three times a week, and to help you with that Science In Sport has just released a new low-sugar snack bar called PROTEIN20, containing 20g of protein. To help one lucky reader even more, Science In Sport is offering a year’s supply of PROTEIN20 bars. All you have to do is answer this simple question and let us know how to get in touch with you if you win. Good luck!

People need carbs to run a long way quickly, and so for a long time experts have been working on ways to provide as many of those carbs as the body can tolerate in the most efficient manner possible. Running gels, sports drinks and sweets are some of the most common ways of supplying that energy hit, but all suffer from the same issue – when you consume too many sugary carbs quickly your stomach tends to kick up a fuss. This can lead to a quick dash to a Portaloo mid-race, and can also mean the body becomes less efficient at absorbing the carbs to provide energy.

There hasn’t been a great leap forward in the field of running nutrition since Gatorade was invented at the University of Florida in 1965 – but, without huge fanfare, a Swedish brand called Maurten seems to have made great strides in delivery carbs without the digestive issues.

It was Maurten’s drinks that first made its name, when people noticed the company’s branding on the bottles used by elite athletes like Eliud Kipchoge and Mo Farah. Maurten doesn’t have standard endorsement deals where it pays athletes to use its stuff: the company just gifts them the product in exchange for photo rights. Elite runners clearly love it, with Maurten fuelling winners at all of the six world marathon majors in 2018, including Kipchoge’s world record run in Berlin.

The breakthrough difference with Maurten’s drink is that it forms a hydrogel when it reaches the acidic environment of your stomach. This passes through much more smoothly than standard syrupy gels and sugary drinks because the sugars in the gel don’t come into direct contact with your stomach lining, with the gel forming a barrier. This means it reaches your small intestine, where the sugars are absorbed by the body faster and without upsetting your stomach. You can observe the formation of the hydrogel if you pour a bit of the drink into a glass of water mixed with lemon juice.

See related

Running Supplements For Marathon Runners

The Best Running Gels And How To Use Them In Your Training

Since Maurten’s products are easier for the body to tolerate, they can pack in more carbs than others, with the 320 Drink Mix containing a huge 80g of carbs per serving – about the same amount as you get from four standard gels. The gel and drinks are also pretty tasteless, with no artificial flavours or colourings used, and aren’t sticky so you don’t have to wash the gel down with a drink. The consistency of the gel feels a little bizarre when you first try one. You bite off chunks of a jelly rather than drinking a syrup, and it has no lingering aftertaste at all.

Of course if you’re not an elite athlete and don’t get your drinks handed to you along the way in marathons, the gel is a more portable option. That said, I loved the 320 Drink Mix so much during marathon training last year that I ended up carrying two 250ml bottles of it with me during the race.

Maurten’s products have become the go-to supplement for both Adidas’s and Nike’s sub-two-hour marathon projects, as well as the sub2hr project, which is researching the science behind running a sub-two marathon. The supplements share some characteristics with the Nike Zoom Vaporfly 4% running shoe, which was developed for Nike’s Breaking2 attempt in Monza. Both products make grand claims that are being backed up by impressive results and both have become ubiquitous at the sharp end of marathon racing. Perhaps more importantly, once keen amateur or pro runners try either the 4% or Maurten’s supplements, they don’t tend to want to use anything else.

Maurten currently sells three products: the Gel and two Drink Mixes – the 160, which contains 40g of carbs, and the 320, which packs in 80g. Maurten supplements are more expensive than their rivals, with a box of 12 gels costing £32.40. In contrast you can get a box of 30 SiS energy gels for around that price. You can try all three Maurten supplements before splashing out, with a box containing one Gel and one of each of the Drink Mixes along with a bottle widely available for £10.

Buy Maurten trial pack from Runner’s Need | £10

No matter how much effort you’re putting into your training, if you’re not backing up that work with a diet that matches your goals then you’re not going to see the results you want – whether that’s performance or body composition. Fortunately, supplying your body with one of the crucial nutrients it needs has never been easier thanks to Science In Sport’s PROTEIN20 bar, which has been carefully designed to provide exactly what’s required to support your training.

This starts with protein, which is a vital part of everyone’s diet because it provides your body with amino acids, which help to repair, maintain and build body tissue like muscle. As you can imagine, this is even more important to someone who is training regularly, because protein will help to build the lean muscle many are looking for.

The protein intake requirement for a normally active person is around 0.75-1g per kilogram of bodyweight per day, but this jumps to 1.4-1.8g per kilo of bodyweight for people who are training regularly, whether that’s strength work in the gym, or endurance exercise like running and cycling.

For a 75kg adult that means eating 105-135g of protein per day, a pretty challenging target amount, and one that also needs to be spaced out because there’s a limit to the amount of protein you can absorb in one sitting. Science In Sport’s experts recommend consuming between 20g and 40g every three to four hours.

It’s also important to eat protein shortly after your workout, especially if you’re training more than once a day. However, eating a high-protein meal within 30 minutes of finishing a workout is not always possible, or indeed desirable – sitting down to a chicken dinner a quarter of an hour after an intense session can be as hard as the training itself. A PROTEIN20 bar, which as the name suggests contains 20g of protein, is great to have to hand instead to kick-start your body’s recovery straight after a workout.

Bars like PROTEIN20 also make for a great snack throughout the day, because the high protein content has the added benefit of filling you up. While a chocolate bar or bag of crisps will satisfy your rumbling stomach for half an hour or so before you head back to the snack cupboard, a PROTEIN20 bar will keep you sated until your next meal.

PROTEIN20 bars are also extremely low in sugar at just 0.6g per bar in the Double Chocolate Brownie and Chocolate Peanut Crunch flavours, and 2g per bar for the Vanilla Cheesecake flavour. If you’re looking for a simple way to ensure your body is getting what it needs to build strong, lean muscle mass, a PROTEIN20 bar is the ideal choice. Stow one in your bag for the perfect post-workout treat, and load up your snack drawer with them instead of biscuits to hit your nutritional targets and satisfy those between-meal hunger pangs in a healthy way.

Buy from Science in Sport | £15 for six 55g bars (mixed flavours)

You’ll need a bigger snack drawer if you win this competition. Just answer this simple question for a chance to receive 365 PROTEIN20 bars.

A few months ago, we asked you to vote for your favourite sports nutrition products – the ones that help you prepare for and get through hard training sessions, and that assist your recovery after you push yourself to the limit. The results are in, here are the winning products you voted for in all categories.

Best Pre-Workout

Herbalife Nutrition Herbalife24 Formula 1 Sport | Buy

Silver Award: Battle Ready Fuel Pre-Workout | Buy

Bronze Award: Live Limitless Live Lean | Buy

Best Whey Protein

Bio Synergy Whey Better | Buy

Silver Award: Herbalife Nutrition Herbalife24 Rebuild Strength | Buy

Bronze Award: Myprotein The Whey | Buy

Best BCAA/Intra-Workout

Myprotein Myamino Energy | Buy

Silver Award: Battle Ready Fuel BCAA Intra-workout | Buy

Bronze Award: Science In Sport BCAA Perform | Buy

Best Muscle Builder

Herbalife Nutrition Herbalife24 Rebuild Strength | Buy

Silver Award: LA Muscle Norateen Gold | Buy

Bronze Award: Fit Stamp Functional Testosterone | Buy

Best Health Product

Herbalife Nutrition Herbalife24 Hydrate | Buy

Silver Award: Pukka Lean Matcha Green | Buy

Bronze Award: Linwoods Milled Organic Flaxseed | Buy

Best Energy Drink

Herbalife Nutrition Liftoff | Buy

Silver Award: Moose Juice Extreme Energy | Buy

Bronze Award: Tenzing Natural Energy | Buy

Best Protein Bar/Snack

Bio Synergy Rebel | Buy

Silver Award: Herbalife Nutrition Protein Bar | Buy

Bronze Award: Myprotein Carb Crusher | Buy

Best Fat Burner

Bio Synergy Thermogen | Buy

Silver Award: Battle Ready Fuel Thermogenic Metabolism Booster | Buy

Bronze Award: LA Muscle Fat Stripper Intense | Buy

Best Vegan Product

Bio Synergy Lean & Green Hazelnut Flavour | Buy

Silver Award: Bulk Powders Vegan Protein Powder | Buy

Bronze Award: Tom Oliver Nutrition Vegan Protein Bar | Buy

You probably thought Joe Wicks already had his own range of protein powders and other fitness supplements (we did), but you (OK, we) were wrong. The king of fitness launched his range of 14 supplements with Myprotein on 1st January, no doubt to help fuel New Year’s health kicks across the land.

The range includes protein powders, as you’d expect, and they’re named as followers of Wicks would expect. There’s “Bangin’ Whey Protein” and “Proper Vegan Protein”, with vanilla, salted caramel, chocolate brownie and turmeric latte flavours available.

We tried the salted caramel whey and while it was lacking saltiness, it mixed well and avoided the all-too-common caramel flavour pitfall of being too sweet. Like most of the best protein powders it delivers 20g of protein in a 25g serving and the fats and sugars are kept below 2g apiece, with sucralose used as a sweetener instead of the latter. The protein source is whey concentrate, which is usually cheaper than whey isolate or hydrolysed whey, and Wicks’s Myprotein powder is indeed well priced at £18.99 for 1kg.

There are also BCAA powders for omnivores (£19.99) and vegans (£17.49) alike, described as “Fruity”, which could be a reference to the flavour or a Wicks buzzword… we’ll confess to not being entirely sure on that front, although the Berry Burst flavour is indeed very fruity. The 5g serving contains 2g of L-Leucine, 1g of L-Isoleucine and 1g L-Valine, and the powder costs £19.99 for 250g.

Beyond protein powders you’ll find vitamins and minerals, including multivitamins (£4.99), D3 (£8.49 for 120 tablets) and omega 3 fatty acids (£4.99). There’s some real food thrown into the bargain as well, with the Wicks Myprotein range including gluten-free oats (£4.99), crunchy or smooth peanut butter (£3.50), and almond and cashew nut butters (£8.99 each).

See related

• EXCLUSIVE: Joe Wicks’ Four-Week Fat Loss Workout
• Joe Wicks The Body Coach Hooks Up With Alexa To Bring HIIT Workouts Into Your Home
• The Body Coach Is On A Mission

You can try samples of the full range of whey flavours, the BCAA powder, multivitamins and vitamin D3 capsules by buying the The Body Coach Sample Box, which costs £19.99 and also includes a Joe Wicks shaker. And if you just want that shaker, it’s £2.49 (or free with order over £35).

Although this is Wicks’s first range of Body Coach-branded supplements, he has been linked to Myprotein for several years and recommended its supplements to use alongside his fitness plans. A few classic Wicks recipe, such as his 15-minute protein pancakes or these super-quick no-bake protein brownies, use protein powder as an ingredient.

Supplements are a useful training aid when time is tight or you can’t face stuffing a full meal in your gob between tough gym sessions, but it’s always a good idea to try to get all the nutrients you need from your regular diet. Fortunately Wicks has always been a good man to go to on that front as well. Here are 15 of our favourite recipes from Wicks to consider, alongside a cracking 30-minute tandoori cod burger recipe to try when you do have a bit more time in the kitchen.

Readers of Coach and Men’s Fitness know how to train smart, so imagine if you could find out what your fellow readers relied on to keep them fit for life – and supercharge the effect of your workouts in the process. Well now you can, thanks to the Sports Nutrition Awards 2019, presented by Men’s Fitness and Coach.

Just tell us your favourite whey, BCAA, pre-workout, muscle builder or other product that helps you perform to the best of your ability. We’ll tally up the votes and in the March 2019 issue of Men’s Fitness, we’ll announce which products have been honoured for their services to readers. And as a thank you, we’ll enter you into a draw to win £100 to spend on Amazon. We don’t have to tell you that buys a lot of your favourite supplements! 

There are eight categories in all, with four choices per category. You don’t have to vote in every category, so you’ll be done in a couple of minutes tops – unless like us you deliberate over best protein bar or snack by taste testing each delicious treat multiple times.

Once you’ve submitted your choices you’ll have the chance to enter your email for a chance to win a £100 Amazon voucher. Voting closes on Friday 30th November, and the lucky winner will be notified by Friday 7th December.

Voting has now closed

Everyone is affected by the arrival of winter, but while for most of us the trials of the cold months are limited to putting on an extra layer and maybe taking a vitamin D tablet, for sufferers of seasonal affective disorder (SAD) it can be a very difficult time of year.

For more information about SAD, its symptoms and how to cope with it, we spoke to Dr Gary Bartlett, a GP, pro snowboarder and Bio-Synergy ambassador.

What is SAD?

“It’s something we come across in general practice that’s maybe under-diagnosed,” says Bartlett. “It’s essentially a kind of mood disorder, and it sparks symptoms of depression that occur in the winter. It generally starts when the clocks go back in October and can last right through to March, when the length of days starts to increase again.”

What causes SAD?

“It comes as result of the change of season – the shorter days and longer nights,” says Bartlett. “You get less exposure to sunlight during the winter season. That’s the primary cause of it.”

What symptoms does it cause?

“The symptoms are similar to those of depression,” says Bartlett. “General low mood, worsening anxiety, reduced concentration and a lack of motivation. They’re the main things, plus a general feeling of sadness.”

How Bio-Synergy Can Help

Unfortunately, you can’t force the sun to shine in the winter – and even if it does, most people have to spend most of the daylight hours indoors at work. If you’re experiencing symptoms of SAD you should go and see your doctor about it. They’ll be able to suggest possible treatment options.

If you are worried that you might be prone to SAD, you can also try preventive measures, like taking Bio-Energy’s 5-HTP and Limitless supplements, which both contain all-natural ingredients that can help combat some of the symptoms of SAD.

Bio-Synergy Limitless

What is it? A pill that contains a combination of natural ingredients designed to keep you focused and motivated, without having to take a prescription drug or chug down a sugary energy drink. It’s a nootropic supplement, which means it targets cognitive function.

Why take it? If you’re struggling to focus and generally lacking motivation in your work and family life, Bio-Synergy’s Limitless pills can help lift you out of that lethargy, so you don’t have to wait until spring to rattle through the many tasks on your to-do list.

Buy from Bio-Synergy | £24.99 for 60 capsules

Omega 3 fats have garnered an excellent reputation as being good for you in recent years, especially with regard to heart health, but a new piece of research has called this reputation into question.

A Cochrane systematic review combining the results of 79 randomised trials involving 112,059 people has found that taking omega 3 supplements like fish oil has little or no effect on cardiovascular health. Cochrane reviews are the gold standard for research into important health questions like this, so this is one bit of health news to take note of.

To better understand what it means for the average person taking omega 3 supplements or eating oily fish to get omega 3, we contacted Cochrane lead author Dr Lee Hooper of the University of East Anglia.

What health outcomes have omega 3 fats been thought to benefit in the past?

Omega 3 fats were thought to prevent coronary heart events, including heart attacks and angina, and arrhythmia, which can lead to sudden cardiac death. It was also thought that omega 3 might increase the risk of some (bleeding or haemorrhagic) strokes.

What were the results of the systematic review for those outcomes?

We found enough evidence on coronary heart events and arrhythmia to say that omega 3 probably makes little or no difference to coronary heart events and arrhythmia. The same was true of strokes. So we see no benefits, but no harms either.

Did the review look mostly at omega 3 supplements or foods high in omega 3, or both?

We looked for studies that did either and some did both, but there are few trials that aimed to increase oily fish, so most of the information we have comes from trials of omega 3 supplements – fish oil supplements. Our conclusions are about the effects of omega 3 supplements since there is enough information in the studies to be clear about this.

What would the advice be for people who already eat a diet high in omega 3 and for those who are currently using supplements with the hope of improving their health?

People who are eating a diet high in omega 3 are probably also eating a healthy diet – high in fruit and vegetables, nuts, low-fat dairy foods, moderate alcohol, unrefined carbohydrates, beans and other low-fat protein sources – so they should keep on doing this.

People taking omega 3 supplements should make sure that they are eating well and consider spending the money spent on supplements on other ways of staying healthy. We know that ways to reduce our risk of heart and vascular diseases include staying fit and active, not smoking, drinking alcohol in moderation, staying a healthy weight and eating healthy foods.

If people are not currently taking omega 3 supplements, is it fair to say there is no reason to start?

Yes, there are few reasons to start. If omega 3 supplements have been prescribed by your doctor then don’t stop taking the supplements, go and talk to your doctor. For example, some people are prescribed omega 3 supplements to reduce high blood triglycerides – these people should take omega 3 supplements. But if you are considering taking omega 3 supplements to protect your heart, with no specific indications from your doctor, then it is not sensible to start – they will not help.

Are there other benefits to oily fish that mean people should still try and eat one or two portions a week?

Oily fish is a great and tasty food. It replaces other protein foods, so we may eat oily fish in place of sausages or other fatty foods, making it helpful in helping to cut down on saturated fat intakes. Oily fish is also rich in nutrients that are scarce in other foods – selenium, iodine, calcium and vitamin D. While we don’t have evidence from trials that eating more oily fish will reduce our risk of heart and vascular illnesses, it may well do. Even if it doesn’t reduce our risk of cardiovascular disease, oily fish offers other nutrients and potential benefits, and contributes to a nutrient-rich diet.

“Effective and high-quality.” “A wide range of quality supplements.” “All the benefits and none of the added sugars and other nasties.” “Head and shoulders above what else is out there on the market.” “The best in the business.” That’s just a sample of what Bio-Synergy’s 40-odd ambassadors had to say about the UK’s top independent sports nutrition company. The ambassadors are a diverse group of high achievers, but they’re all united by that love of Bio-Synergy products – and not because they’re paid to say that.

Don’t believe us? “Ambassadors don’t get paid. You do it because you want to do it and because you believe in the product.” That’s Mike McGurn, one of rugby’s pre-eminent strength and conditioning coaches. He began using Bio-Synergy long before he became an ambassador, when he was working with St Helens. He introduced Bio-Synergy supplements during the club’s triumphant 2000-01 season when they won the Challenge Cup and World Club Challenge, going on to take the Super League title in 2002. “A lot of people remarked that we were bigger, stronger, faster than other teams in the league,” says McGurn.

The supplements aren’t just for the absolute units of the Super League– there’s something for everyone. Ambassador Dida Alsaffar is a PT to a clutch of YouTube stars including KSI, who is training for a boxing match against fellow YouTuber Logan Paul. KSI has been using Bio-Synergy’s protein and BCAA supplements, and Alsaffar tells us that another YouTuber he’s been working with, Josh “Zerkaa” Zerker, has dropped 11kg in six weeks, thanks in part to using Bio-Synergy products.

Maeve Foley (pictured, below), an actress and a professional dancer with the London Cheerleaders, is also an ambassador and a big fan of nutrition range dedicated to women. “I love these products because they are full of vitamins, minerals and nutrients,” she says. “They help boost both lean muscle development and weight management, which is ideal for my career.”

The first time Matt Newman, a police officer and physique competitor, came across Bio-Synergy he was immediately impressed. “The main thing that struck me was the ratios of macros. The Whey Better is 92% protein per serving, very little fat and no carbs.” Newman now relies on Bio-Synergy supplements to help him stay on top of his nutrition when life threatens to get on top of him. “Even if I’m running around on shift, commuting to London, being a dad [Newman’s third child was due when we spoke], going to the gym… if I have two or three protein shakes and BCAAs in my two-litre water bottle throughout the day, I know my nutrition isn’t going to suffer as a result of that schedule.”

Bio-Synergy is also there to support elite athletes in more ways than you might expect. Take the case of Tony Mills, a player for the England amputee football team turned Paralympic long jumper, who’s now returned to football as captain of Arsenal. Mills has even earned a seat on the plane to the Amputee Football World Cup in Mexico this October – and it was Bio-Synergy who covered the cost. “The England Amputee Football Association is a charitable organisation, it’s not funded by the FA,” explains Mills. “The organisation asks every player to raise a certain amount of money. I had to find £1,500 quickly because I’d been drafted into the set-up quite recently! Bio-Synergy helped to get me on that plane and I’d be lost without that. I can’t thank them enough.”

It was a similar story with Jake Barton, who became an ambassador while a successful Thai boxer and kickboxer with WBC muay Thai and ISKA Intercontinental K1 titles to his name. But he then made the decision to switch professional boxing and Bio-Synergy stood by him, sponsoring him throughout a 12-month transition. Even without this support, Barton wouldn’t switch brands. “The quality is much better than some of the other stuff you can get which is packed full of sugar,” he says. “For me, in a weight-restricted sport and having to make weight, that’s vital.”

Barton also finds it reassuring that, as someone who’s subject to drug tests, he can rely on Bio-Synergy – just like ambassador Phoebe Schecter, captain of Great Britain’s American football team and the England Kabaddi team. “I love that Bio-Synergy products are all UK-based,” Schecter says. “Plus they have been tested by LGC Science, so it alleviates that stress when it comes to competitions.”

And if you want to turn your passion into your career contact makeithappen@bio-synergy.co.uk about the ambassador programme. You’ll join a supportive network of industry leaders, receive a discount on Bio-Synergy’s supplements, and receive a photo shoot to help promote you and your expertise to Bio-Synergy’s audience and raise your press profile. Email makeithappen@bio-synergy.co.uk now!

Protein balls and bars have become the common shapes for when you’re consuming your post-workout muscle fuel in solid form, but why limit yourself? There’s a big wide world of geometric shapes out there, one that includes squares. Squares like these, which contain vanilla protein powder, almond butter and seeds to ensure they deliver a protein hit that satisfies your aching muscles after you’ve put them through a savage workout.

As well as packing in the protein, almond butter is high in monounsaturated fats, vitamin E and manganese, while seeds are rich in essential minerals such as zinc and copper, which play critical roles in energy metabolism. The recipe also contains cinnamon, just because it tastes fantastic, a quality that is just as important as all the minerals and such.

The squares are also simple to make. Sure, there are a lot of ingredients, but they all get chucked in together pretty quickly, there’s no faffing about with separate parts. Once you’ve made a batch they will keep in the fridge for a few days, so you’ll have a ready supply of snacks to support your training.

We should say that if you’re not training, it’s probably best not to scoff too many because the squares are high in energy at 308 calories apiece. That makes them ideal for someone bashing out workouts regularly, but not so good for someone who hasn’t had a chance to leave their desk all week.

Ingredients (Makes Eight Squares)

• 170g almond butter
• 75g butter
• 100g honey
• 100g dried apricots, chopped
• 25g mixed seeds
• 1tsp cinnamon
• ½tsp bicarbonate of soda
• 1 scoop of vanilla protein powder
• 100g wholemeal self-raising flour
• 150g porridge oats

Method

1. Melt the butter, almond butter and honey in a large saucepan.
2. Add the protein powder, apricots, seeds, cinnamon, bicarbonate of soda, flour and oats and mix.
3. Press the mixture into a greased or lined baking tray. Bake at 180˚C/gas mark 4 for 20 minutes until the edges are crisp but it is still soft in the middle.
4. Leave in the tray until completely cool, then cut into eight squares and refrigerate.

See related 

• Joe Wicks’s No-Bake Protein Brownies Recipe
• High-Protein Snacks: Quick And Easy Protein Hits
• 23 Protein Shake Recipes For A Tasty, Refreshing Treat

Nutritional Info (Per Square)

Calories 308
Protein 8g
Fat 16g
Carbohydrate 35g

Runners, cyclists and gym-goers are all over energy and recovery supplements, but it’s fair to say amateur footballers aren’t quite as keen. The pros are, though, especially now that players cover more distance and complete more sprints in a game than ever before. And while you may find you’re covering less distance and completing fewer sprints than ever before (hey, time takes its toll on us all), it’s worth remembering football is especially demanding because it’s an endurance and an anaerobic sport.

Supplements company Science in Sport has been working with Manchester United since 2008, but to celebrate a recently announced multi-year partnership SiS is giving away 100,000 supplement packs for amateur players to try. Just pay £2.99 P&P and you’ll get isotonic energy gels, an energy and caffeine gel, an energy sachet, a recovery sachet and tube of hydration tablets. Go get yours at scienceinsport.com/football, and then come straight back because we spoke to SiS nutritionist Ted Munson to find out how pro footballers use supplements and when they might come in handy for amateurs looking to improve their performance on the pitch.

See related 

• The Best Running Gels And How To Use Them In Your Training
• The Best Hydration Tablets For Running
• The Best Protein Bars: The Tastiest And Healthiest Options

Got your pack? Good. The first thing Munson told us, as any responsible representative of a supplements brand would, is that footballers should take a “food first” approach, only looking at supplements if a food can’t be used or it’s not practical to use food.

Munson explained that because of the anaerobic demands, footballers rely heavily on carbohydrates, but carbs aren’t always easy to take on – especially during half time. “Taking on food might be hard to digest,” Munson explains, “so the pros use something isotonic. If you take on 40g of carbs at half-time that can give you the energy stores for the last ten minutes.”

And then there’s the fact that a lot of five-a-side footballers play at lunch or straight after work. The pros follow a standard routine of eating a main meal three hours before kick-off, topping up with a snack at T-minus 90 minutes. “That makes sure everything is digested and you’ve got nothing sitting in your stomach,” Munson says. Sure, you could break out a quinoa and chicken salad for a second lunch at work before an evening game – but it might be frowned upon in the middle of a pay review. Instead, as Munson explains, “food is the first approach, but you can use carbohydrate gels beforehand just to top up energy stores.”

Caffeine is another supplement that can help. “Caffeine actually decreases the perception of fatigue,” Munson says, “and makes it feel like you’re not working as hard as you actually are. It’s used in a similar way by professional athletes to reduce that perception of fatigue. You could have a coffee on the way from work or a caffeine shot ready in your bag.”

Munson also suggests a protein shake after a game, because “that’s the ideal time to take on protein for adaptation” – by the time most get home from the ground and sit down to a meal, the window of recovery has closed.

The most important piece of advice Munson has for amateurs, however, has nothing to do with supps. It’s that unless you have a really nice mum, you are not catered to like a professional footballer.

“Elites get a pre-match meal put in front of them and they get their shake put in front of them and they don’t have to carry it all round,” Munson says. “The number one piece of advice is to plan in advance. Especially for 11-a-side. If you’ve got a 10am game, get up early and have a good breakfast. I play Saturday league myself and I’ve been guilty of waking up at 9am, waltzing in and feeling horrendous during the game. There’s a lot of easy improvements you can make just by planning.”

Sign up to get an SiS match-day supplement pack at scienceinsport.com/football

Late last year Men’s Fitness asked you to vote for your favourite sports nutrition products that help you prepare for and push through tough training sessions, and those that hasten your recovery after you push yourself to the limit. Here we present the winning products from our selection of supplement categories.

Best Pre-Workout

Science in Sport GO Caffeine Shot

Silver: Black Wolf Track

Bronze: Protein Dynamix Dynamo Extreme Pre-Workout

Best Whey Protein

Bulk Powders® Pure Whey Protein

Silver: Herbalife24 Rebuild Strength

Bronze: Protein Dynamix Dynapro Anytime

Best BCAA/Intra-Workout

Optimum Nutrition Gold Standard BCAA Train+Sustain

Silver: Bulk Powders® Instant BCAA

Bronze: Bio-Synergy BCAA Powder

Best Muscle Builder

LA Muscle Norateen Gold

Silver: Bio-Synergy Creatine Plus Phase 1&2

Bronze: Bulk Powders® Aftermath™

Best Health Product

Linwoods Milled Flaxseed

Silver: Bio-Synergy Paleo Protein

Bronze: Bio-Synergy Lean & Green Vegan Protein

Best Energy Drink

Herbalife24 CR7 Drive

Silver: Optimum Nutrition AMIN.O.ENERGY

Bronze: Vitabiotics Wellman High Performance

Best Fat Burner

Bio-Synergy Thermogen

Silver: LA Muscle Fat Stripper Intense

Bronze: Protein Dynamix Total Ultraburn

Best Protein Snack

Protein Dynamix Staxx Bar

Silver: Wild West Original Beef Jerky

Bronze: Science in Sport WHEY20 Gel Caramel

Late last year Men’s Fitness asked you to vote for your favourite sports nutrition products that help you prepare for and push through tough training sessions, and those that hasten your recovery after you push yourself to the limit. Here we present the winning products from our selection of supplement categories.

Best Pre-Workout

Science in Sport GO Caffeine Shot

Silver: Black Wolf Track

Bronze: Protein Dynamix Dynamo Extreme Pre-Workout

Best Whey Protein

Bulk Powders® Pure Whey Protein

Silver: Herbalife24 Rebuild Strength

Bronze: Protein Dynamix Dynapro Anytime

Best BCAA/Intra-Workout

Optimum Nutrition Gold Standard BCAA Train+Sustain

Silver: Bulk Powders® Instant BCAA

Bronze: Bio-Synergy BCAA Powder

Best Muscle Builder

LA Muscle Norateen Gold

Silver: Bio-Synergy Creatine Plus Phase 1&2

Bronze: Bulk Powders® Aftermath™

Best Health Product

Linwoods Milled Flaxseed

Silver: Bio-Synergy Paleo Protein

Bronze: Bio-Synergy Lean & Green Vegan Protein

Best Energy Drink

Herbalife24 CR7 Drive

Silver: Optimum Nutrition AMIN.O.ENERGY

Bronze: Vitabiotics Wellman High Performance

Best Fat Burner

Bio-Synergy Thermogen

Silver: LA Muscle Fat Stripper Intense

Bronze: Protein Dynamix Total Ultraburn

Best Protein Snack

Protein Dynamix Staxx Bar

Silver: Wild West Original Beef Jerky

Bronze: Science in Sport WHEY20 Gel Caramel

Protein shakes are often associated with bulging, muscly men who've just left the gym after a session of god knows what.

But actually, everyone needs protein, and if you're an especially active person, chances are you need a fair amount of the stuff.

You might find it tough to get enough protein through food if you exercise a lot, or your busy lifestyle might not allow you to prepare as many of your meals as you'd like. This is where protein shakes come in. You can chug one back immediately after a tough session to get the protein to your muscles quickly, and you can carry it in your bag until you need it. 

There are a lot of options on the market these days, so make sure you opt for a high-quality one that tastes good, too. You want to look forward to your post-exercise treat, after all. Here are our picks of the best protein powders to make your shake with.

The Organic Protein Company's Organic Whey Protein (£22)

For an organic option, look no further than The Organic Protein Company's Organic Whey Protein. It's additive free, gluten free and testing shows it contains the lowest measurable levels of heavy metals, which is especially reassuring if you're pregnant or breastfeeding. The neutral creamy taste makes it great for recipes, too.

Protein World Slender Blend (£32)

Featuring a unique blend of whey protein and fat-fighting nutrients such as raspberry ketones and green tea, this weight loss-based protein drink comes in four yummy flavours. It's also vegetarian and gluten-free.

Maxitone Definity Protein Plus (£24.99)

Not only is this shake packed with protein making it perfect for a post-workout meal, but it also boasts 21 vitamins and minerals, ensuring you're getting the nutrients you need on a daily basis.

PhD Woman Support & Recovery (£21.59)

It's not just the fact that this shake can be used before and after exercise, or that it's full of vitamins and minerals perfect for women that makes us love it. It's the to-die-for Chocolate Cookie flavour that we just love.

Solgar Whey To Go (£15.31)

With no artificial sweeteners and extracted using a low heat and no chemicals, this is definitely the health-conscious woman's choice. The hydrolysed form that the whey takes also makes it super-absorbant.

Nature’s Plus Ultra Energy (£23.86)

For those who need to steer clear of dairy, this blend of pea, rice and soy protein is perfect. It also boasts a low GI and can double up as your daily multivitamin.

This article first appeared in Women’s Fitness