Protein shakes consist of protein powder which you mix with either milk or water. There are a few different types, with the most common being: whey concentrate, whey isolate, whey hydrolysate, casein protein and soy protein. Each have different uses and benefits depending on the results you are trying to achieve. The point of a protein shake is to increase your level of protein consumption to aid muscle growth and help your muscles to rebuild and recover after a workout. Some can also help to boost your metabolism, reduce your appetite and help you lose weight without losing muscle.

While it can be tastier to get all your protein from your food, if you’re aiming for high levels of protein it can be really difficult to get this all from your food. This could be due to a few factors – whether you would have to eat vast quantities which you don’t have time, budget or the appetite for, or if you have a restrictive diet. For example, if you are vegan or have a dairy allergy it can make finding foods difficult. The important thing to remember though is that a protein shake is designed as a supplement – to compliment your diet, not to replace elements of it.

For the best results – particularly if you are training multiple times a day on a quite hardcore program, it’s recommended to have the shake within thirty minutes of completing your workout. This is to aid rapid recovery and get the most out of your session, however if your workout isn’t quite as strict as this, then you shouldn’t worry too much about the time window of having your shake.