Sports nutrition
Protein shakes
If you're constantly on the go, at the gym or on a sports team, protein shakes are a great way to ensure that you're getting your protein levels up. Easily incorporated into your day, protein shakes will give you that extra boost of energy without loading you with sugar and unnecessary calories. The slow release of the protein will help keep hunger at bay and reduce fatigue or sugar-crashing. Protein helps to aid you in physical performance but also helps ensure you're getting enough nutrients, even helping contribute to weight loss. Protein shakes are convenient for filling up hunger, but if you have some more time on your hands, protein powders are also a great way to increase your protein intake. They help with weight management, increase muscle growth and help you recover after exercise by helping to nurse sore muscles. Protein powders can be combined into smoothies or milkshakes, and can even be added to your cooking. By adding it to your porridge, pancakes and baking, you'll increase your protein intake easily. Protein powders and shakes come in a variety of flavours, from strawberry to peanut butter. Vegan? Read our guide to the best vegan protein powders to buy. Are protein shakes good for weight loss? Consuming protein shakes and powder can help reduce hunger and appetite, reducing the amount you need to eat — leading to weight loss. The maintenance of protein levels in your body, by additional protein shakes, can also help stabilise your metabolism, which is needed for burning fat. How much protein do I need a day? The amount of protein you need a day depends on the individual and their circumstances. Their weight and lifestyle are factors to take into account, like their age, if they do any sports regularly or need to build muscle. However, the NHS recommends getting around 50g of protein a day on average. What is whey protein powder? Whey is the watery part of milk. It is the liquid that separates during cheese production. It's a healthy source of protein and is one of the most popular types of protein for powders and shakes. It has a high level of nutrition and can be quickly absorbed by the body.
Protein snacks
Did someone say snacks? Protein snacks are beneficial for everyone as they provide a long-lasting source of energy. If you're busy at the gym or take part in sports then protein snacks are a good bet. Snacks rich in protein will give you an energy boost that lasts, help you build muscle without crashing or leave you feeling hungry like some sugary snacks do. A diet high in fibre will help you feel fuller for longer while helping to lower high cholesterol and reduce fat. While there are a lot of foods with naturally occurring protein, protein snacks are great for quick, on the go pick-me-ups. This vital nutrition comes in many forms: bars, cookies and powders, and a lot of them look like really tempting, sugary treats! There are even chocolate-flavoured spreads and pancake mixes, all made with protein, so it really is easy to incorporate into your daily routine. Read our protein facts guide – what is protein and how much protein do you really need? How much protein do I need a day? The amount of protein you need a day depends on the individual and their circumstances. Their weight and lifestyle are factors to take into account, like their age, if they do any sports regularly or need to build muscle. However, the NHS recommend getting around 50g of protein a day on average. Can I eat protein bars if I don't exercise? Eating protein bars as a snack, regardless of whether you exercise or not, is absolutely fine. It's a quick and easy way to get your nutrition and will make you feel fuller for longer, helping to prevent you from snacking on high-sugar snacks. What snack bar has the most protein? Many protein bars have a high protein content, but can bars can vary so check first. Some protein bars have around 20g of protein, a big chunk of your recommended daily protein intake (varies on individual weight).