Product website: www.powherofficial.com

Like most multivitamin supplements, it contains a range of important nutrients such as vitamins and minerals to help support your healthy diet and lifestyle.

It features a single-capsule daily dose and claims to have been specifically formulated with the female body in mind.

Our friends over at Ultimate Life kindly sent us out a bottle to test and review, and this article should bring you everything you need to know about it.

It’s always best to ensure that you’re sticking to a healthy and balanced diet before considering any supplements. It’s also worth considering that if you do already follow a varied and balanced diet, you may not need a supplement at all.

That being said, products in this category can be useful when it comes to preventing against potential shortfalls in certain important nutrients.

In this review, we’re going to take a close look at the ingredients, doses and all of the key things to know about the Powher Multivitamin for women. So, with the introductions out of the way, let’s begin.

Powher Multivitamin For Women – The Basics

The Powher Multivitamin is a supplement made by the UK-based company Ultimate Life. They also have a pre workout and cut supplement in their product range.

The Multivitamin is described as the “complete multivitamin for women” on the official website. The marketing material states that this supplement provides a “convenient” way to top up your intake of some important nutrients.

The Powher Multivitamin (Photo: The Sport Review)

Despite most products in this category being referred to as “multivitamins” most of the supplements contain other important nutrients such as minerals and other additions. This is the case with the Powher multivitamin, which uses 26 active ingredients in its formula in total.

The product website points out that this supplement has been specifically formulated and “tailored” for women, and that the ingredients formula was developed alongside an unnamed registered dietician.

As we mentioned above, supplements such as multivitamins should not be regarded as ‘magic pills’ – but they can help to provide a top-up of some important nutrients to complement a healthy diet and lifestyle.

So, with the main points out of the way, let’s begin to take a close look at the actual ingredients that make up this supplement.

The Ingredients

Let’s begin this part by looking at the actual ingredients label of the Powher Multivitamin (as shown on the official website at the time of writing).

The Powher Multivitamin ingredients formula, shown on the official website at the time of writing

As we mentioned above, one bottle of the Powher Multivitamin contains 30 capsules. That works out as a month’s supply if you stick to the recommended dose of one capsule per day.

The supplement contains a range of the important vitamins and minerals that you’d expect to find in a supplement of this type. These ingredients can help to support your healthy diet and lifestyle.

Among them is a blend of important B vitamins. These include vitamins B1, B2 and B3. Vitamins B6 and B12 are also included and they both contribute to normal energy release and the reduction of tiredness and fatigue.

Also included is Folate (Vitamin B9), which is known to contribute to the normal functioning of the immune system and normal blood formation, among other things.

The supplement also contains a 25mcg dose of Vitamin D3 as Cholecalciferol. Vitamin D is made by the body when our skin is exposed to direct sunlight containing UVB rays, and it is also found in a relatively limited number of dietary sources. It’s an important substance, as Vitamin D contributes to the maintenance of normal bones and the normal function of the immune system, among other things.

Also included in the formula is the trace element Chromium, which contributes to the maintenance of normal blood glucose (blood sugar) levels and normal macronutrient metabolism.

The important mineral Zinc is also included. Zinc helps to support normal cognitive function and normal fertility and reproduction, plus a number of other things.

The Powher Multivitamin (Photo: The Sport Review)

Other minerals in the Powher formula include Magnesium, Iron, Copper, Potassium and Selenium, each of which can play a role in supporting some important functions in the body.

The supplement also uses a dose of Coenzyme Q10, which sets it apart from a number of the more ‘standard’ multivitamins on the market.

The Powher Multivitamin features a ‘clean-label’ formula that’s free of unnecessary additives or fillers. Aside from the active ingredients, the only two other substances used are the vegetable cellulose capsule and Rice Hull concentrate.

How To Take It

As we mentioned above, each bottle of the Powher Multivitamin contains 30 capsules.

The directions for the product shown on the official website say that it’s best taken with an 8-ounce glass of water and with food. The website states that it doesn’t matter what time of day you take your vitamin, though some people may prefer to take it in the morning.

Generally speaking, we think it’s always best to speak to your doctor before taking any new supplements, especially if you’re going to be taking them on a regular basis.

The Powher Multivitamin (Photo: The Sport Review)

Price and Where To Buy

The Powher Multivitamin is currently only available to buy on the official website, meaning that you won’t find it in the shops or on Amazon.

At the time of writing, the price for one bottle was £29.99 / $39.99 / €33.99. This makes it one of the more expensive multivitamin supplements.

You can save some money on the price per bottle if you subscribe via the various offers shown on the official website.

The Powher range of products is shipped worldwide from the UK and USA, according to the official site.

Side Effects and Safety

As we mentioned above, it’s always best to get the advice of a certified medical professional before taking a new supplement.

It’s also important to carefully read the ingredients label in full, so that you’re aware of any warnings or ingredients that could cause you problems.

It also says that if you are a minor, pregnant, breastfeeding, taking over the counter or prescription medications or other supplements, that you should consult a certified medical professional before use.

The label also says that if you experience any adverse reaction to the product, you should discontinue use and call a medical professional immediately.

Make sure to carefully read the entire label of any supplement you’re thinking of taking, as the information may differ from what’s shown on this page.

Is This The Best Supplement For Me?

The Powher Multivitamin could be a good option for you if you’re a woman looking for a supplement to support your healthy diet and lifestyle with some important nutrients.

The fact that it only requires you to take one capsule per day as per the directions may make it convenient for some people.

The Powher Multivitamin (Photo: The Sport Review)

Anything Else To Consider?

As mentioned above, it’s always best to speak to your doctor before taking any supplements or making any changes to your diet or lifestyle.

Sticking to a healthy, varied and balanced diet is usually more important than taking a multivitamin supplement.

That said, a product in this category can be useful in helping to top up your intake of certain important nutrients alongside the intake from your diet.

Conclusion – Our Final Thoughts

That brings us to the end of our Powher Multivitamin for Women review.

We’ve walked you through all of the key points you need to know about this supplement, including the ingredients, directions and other important factors.

Overall, this supplement could be a good addition to your regimen if you’re a woman looking to top up your intake of some important nutrients alongside a healthy diet and lifestyle.

The post Powher Multivitamin For Women Review appeared first on The Sport Review.

In case you didn’t know, intermittent fasting is simply a way of eating that involves splitting your time into periods of eating and not eating.

There are various different methods of intermittent fasting, but one popular one is to split the day into a 16-hour fast and an eight-hour ‘eating window’.

Of course, there are many factors to take into account when it comes to fasting and running, such as the length of the run, the duration of the fast and your specific goals.

But, generally speaking, is fasting a good idea if you’re a runner? What do runners need to know about intermittent fasting and what are some of the key points to bear in mind?

We asked a select group of experts for their take on intermittent fasting when it comes to running.

Here’s what they said.

Clarify Your Goals Before Trying Intermittent Fasting

Eleanor Baker, Sports Dietitian and Nutritional / Dietary Advisor For Athletes at Tagalong

When it comes to intermittent fasting and athletic performance, the results from the research are mixed.

As a dietitian, when I am talking to an athlete who is considering fasting, my first question is ‘what is your goal with fasting?’

There are a variety of reasons why humans have historically fasted and with fasting trending as a diet these days, I find it is important to take into account the motives for implementing it.

I then consider if it is best for that individual. Research has found that those practicing fasting, specifically the 12:12 or 16:8 approach, have seen a reduction in fat mass.

(Photo: Adobe Stock)

While this does not necessarily equate to performance enhancement, it can be desirable by some.

There have been trials where athletes have practiced in a fasted state to increase insulin sensitivity and increase glucose uptake by the muscles, which can have a performance benefit.

Regardless, if you do consider trying out fasting, you really need to listen to your body and what feels good.

Also, if you find that fasting is turning into a binge and restrict form of dieting, you should talk to a dietitian like myself to come up with a better eating plan that fits your unique needs and eating patterns!

(Photo: Adobe Stock)

The Jury Is Still Out On Fasting And Athletic Performance

Dr Rami Hashish, Body Injury and Performance Expert

There are various potential benefits of intermittent fasting, including promoting weight loss, reducing blood sugar levels and blood pressure, and protecting against certain diseases.

However, when it comes to athletic performance, the jury is still out.

A benefit of training while fasted is you may potentially burn fat to fuel your workout, as your glycogen storage (i.e. carbohydrates) is likely depleted. The potential downside is that you also run the risk of breaking down muscle.

Therefore, the key to a successful training schedule while fasting is proper nutrition when you are not fasting.

With that in mind, always maintain proper water and electrolyte consumption to prevent dehydration. Also aim to eat a meal immediately following training to replenish your nutrients.

If engaging in strength training, it may be wise to incorporate more carbs into your diet the day before training. Following training, try to consume more protein to support recovery.

Most importantly, remember to listen to your body.

A common intermittent fasting protocol is fasting for 16 hours with an eight-hour ‘eating window’. That may be too aggressive – particularly at the outset – so pace yourself to allow for healthy habits to develop.

(Photo: Adobe Stock)

Fasting Is A Tool That Can Be Used When Necessary

Brett Durney, Personal Trainer and Co-Founder of Fitness Lab

When I’m presented with questions like these by my clients, I always respond with the following: it depends.

We all know that there is no one-size-fits-all approach with health, fitness and nutrition. As such, my thoughts about intermittent fasting and running would revolve around the person’s specific goals.

That being said, both running and intermittent fasting are excellent tools to utilise for fat loss.

Essentially, what you are looking for when it comes to fat loss is a calorie deficit across a sustained period of time (both fasting and running can create this).

When it comes to building endurance for ultra events such as Iron Mans or marathons, the use of intermittent fasting should be considered carefully.

This is because you’ll need to ensure that your natural stores of glycogen are replenished frequently, so that you body has enough energy readily available to complete the set distances at a given intensity for a desired period of time.

Although it is possible for humans to complete extraordinary feats on very little fuel, as a regular activity I would personally not recommend this approach.

(Photo: Adobe Stock)

If your training sessions tend to be in the mornings, fasting can be a great approach for those who can’t train on full stomachs. This alone makes it a super useful tool in training and running.

However, there are also some potential downsides to fasting and running.

Additionally, if you’re completing an endurance event which utilises your anaerobic / lactate systems, you run the risk of performing at a lower level due to lack of energy.

Depending on your goal, don’t feel you have to do it everyday! It doesn’t have to be black and white.

Intermittent fasting is a tool and can be used when necessary. Be smart about how when and how you use the tool.

(Photo: Adobe Stock)

Intermittent Fasting May Be Helpful For Runners

Lisa Richards, Nutritionist, The Candida Diet

Intermittent fasting, which can also be referred to as ‘fasted cardio’, may be helpful for runners.

This makes the ideal fasting period, for those who subscribe to the practice, to be around six to eight hours prior to exercise.

For most people, this means hitting the gym or the road on an empty stomach first thing in the morning, after a full night’s sleep.

However, the question has to be asked, is this a good idea? The idea is that your body may burn more fat because it is void of as much glycogen, carb stores, to use for energy.

(Photo: Adobe Stock)

At this point, studies are showing minimal difference between exercise in a fasted versus a fed state.

However, some people note that their exercise performance and quality is improved when fasting.

This could potentially be a benefit when it comes to weight loss, as the body could be pushed harder and for longer periods, leading to more calories burned.

The post Is Intermittent Fasting Good For Running? (Experts Answer) appeared first on The Sport Review.

Product website: www.performancelab.com

We’re fans of the Performance Lab range of supplements and their Omega-3 product is the latest addition to a line which already includes things such as pre workouts and multivitamins.

Performance Lab Omega-3 (Photo: The Sport Review)

The purpose of this review is for us to take a detailed look at the Performance Lab Omega-3 supplement from all angles.

We’re going to be paying close attention to the ingredients and the price tag as we look to see where this product stands in terms of the best Omega-3 supplements on the market right now.

So, with the introductions out of the way, let’s begin taking a closer look at the Performance Lab Omega-3 supplement.

Performance Lab Omega-3 – The Basics

The Performance Lab range of supplements is made by the UK-based company Opti-Nutra.

As we mentioned above, the line features a wide range of different supplements, including things such as pre workouts, multivitamins and more.

The whole line of supplements is vegan-friendly and the range is designed to feature clean and clear ingredients to help support your nutrition goals.

Performance Lab Omega-3 (Photo: The Sport Review)

As you have no doubt already gathered, the Performance Lab Omega-3 supplement offers a convenient way for you to top up your intake of the important fatty acids alongside dietary sources.

The Performance Lab Omega-3 supplement offers a convenient way to top up your intake of dietary Omega-3.

While many Omega-3 supplements rely on fish oil as their main ingredient, Performance Lab’s product is different. It features a wholly plant-based formula featuring “ultraclean” Omega-3s from algae.

This means that this supplement is fully vegan friendly, which is not the case for many of the leading Omega-3 products on the market.

Each bottle of the Performance Lab Omega-3 comes with 60 softgels, which is the equivalent of a 30-day supply if you take two per day as directed.

So, now that we’ve covered some of the basic things you need to know about this supplement, let’s start taking a look at the ingredients label in a bit more detail.

Performance Lab Omega-3 (Photo: The Sport Review)

The Ingredients

Let’s begin this part by looking at the actual ingredients label for Performance Lab Omega-3, as shown on the official website at the time of writing.

The Performance Lab Omega-3 Ingredients label

As you can no doubt see for yourself, the supplement features a straightforward and clear ingredients label.

The formula features only two active ingredients: Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). These are the two main Omega-3 fatty acids that you’d expect to find in supplements.

The supplement uses an “optimal” two to one DHA to EPA ratio in its formula. The capsule is a red-coloured softgel which is made from tapioca, glycerin and purified water.

Each two-capsule serving of the supplement contains a total of 1100mg of Omega-3s. This is split as 600mg of DHA and 300mg of EPA.

The formula features very little else. The only other ingredients are the ones that make up the vegan-friendly softgel.

Each two-capsule serving contains just 20 calories, which includes two grams of fat.

Overall, we were impressed by the clean and clear ingredients formula. As is usually the case with supplement ingredients formulas, less is more.

Performance Lab Omega-3 (Photo: The Sport Review)

How To Take It

Each bottle of Performance Lab Omega-3 contains 60 softgels.

The directions suggest that you should take two softgels daily. This means that if you stick to the recommended dose, one bottle will last you for a month.

Price and Where To Buy

The only place to buy the Performance Lab range of supplements is directly from the manufacturer on the official website.

One bottle of Performance Lab Omega-3 costs £44 / $49 / €45.

This certainly does make it one of the pricier options on the market out there when it comes to an Omega-3 supplement.

That being said, you can save yourself some money on the price per bottle if you’re willing to commit to buying more than one bottle at a time from the official Performance Lab website.

Side Effects and Safety

As always, you should carefully read the entire label of any supplement before taking it for the first time. It is also best to consult your doctor before taking any new supplements.

There are a number of warnings on the bottle of the Performance Lab Omega-3 supplement.

The label says that you should not take this supplement if you are pregnant, nursing or under the age of 18.

It also says that you should consult with your doctor before taking this or any supplement if you have or suspect a medical condition and/or are taking any medication.

The label also says that if you experience any adverse reactions from taking this product, you should discontinue use immediately and contact your doctor.

Performance Lab Omega-3 (Photo: The Sport Review)

Is This The Best Supplement For Me?

The Performance Lab Omega-3 supplement is a great option if you’re looking for a vegan-friendly way to top up your intake of both DHA and EPA.

It features a clear and simple formula, free of any unnecessary ingredients and additives, and contains a good 2:1 ratio of DHA to EPA.

The main drawback when it comes to this supplement is the premium price tag. It’s quite an expensive option, but you can save some money on the price per bottle if you buy more than one at a time from the official Performance Lab website.

Anything Else To Consider?

As we have mentioned above, it’s best not to regard food supplements as ‘magic pills’ that will offer benefits with no action on your part.

Supplements can be a good addition to a healthy lifestyle, but they are not intended or designed to replace real food.

Generally speaking, it’s always best to get the main nutrients you need from a varied and balanced diet. That said, supplements like this one can help to make up for and protect against shortfalls in certain important nutrients.

Also, remember to speak to your doctor before taking any new supplements or making any major lifestyle changes.

Conclusion – Our Final Thoughts

So, that brings us to the end of our Performance Lab Omega-3 review.

Overall, we were impressed by the clean and clear ingredients formula, and it offers a great way to top up your intake of both DHA and EPA.

The main drawback is that it carried a premium price tag, so it may not fit into everyone’s budget.

But in summary, we think that the Performance Lab Omega-3 is a great option for those looking for a clean and vegan friendly product in this category.

The post Performance Lab Omega-3 Review appeared first on The Sport Review.

Product website: www.formnutrition.com

Multivitamins are probably one of the most popular forms of supplements on the market.

They contain a range of vitamins and minerals, and sometimes other nutrients too. They’re designed to top up your intake of important nutrients alongside a healthy diet and lifestyle.

We were keen to give the new Multi supplement a go, so our friends over at Form Nutrition kindly sent us out a bottle to try for ourselves.

Form’s Multi supplement (Photo: The Sport Review)

The purpose of this review is for us to take a close look at this supplement from all angles to see where it stands. We’re going to be paying particularly close attention to the ingredients and doses.

So, with the introductions out of the way, let’s begin taking a closer look at the Form Multi supplement.

Form Nutrition Multi – The Basics

The Multi supplement is Form Nutrition’s new multivitamin / multimineral product.

It’s a capsule-form supplement which sits alongside their other products such as Boost and ZZZZs.

Like all of Form’s capsule supplements, the product comes in a glass bottle which is part of the ‘reform’ programme. Simply return five empty jars to Form for recycling and reuse, and you’ll get one free.

Like the whole of the Form range of supplements, Multi is vegan-friendly and each bottle contain 60 plant-based capsules.

Multivitamins can be an efficient and convenient way of topping up your intake of certain important nutrients alongside dietary sources.

Of course, food supplements such as this one are not intended to replace a varied, balanced diet and a healthy overall lifestyle. However, they can help to protect against potential shortfalls in certain nutrients that we need to get from dietary sources.

So, now that we’ve covered some of the basic points about the Form Multi supplement, let’s start taking a bit of a closer look at the actual ingredients it contains.

Form’s Multi supplement (Photo: The Sport Review)

The Ingredients

As we mentioned above, each bottle of Multi contains 60 vegan capsules. This is equivalent of a 30-day supply if you stick to the recommended dosages.

Multi contains a range of nutrients that you’d expect to find in a typical multivitamin/multimineral supplement.

Let’s take a look at the actual ingredients label of the supplement (shown on the official Form Nutrition website at the time of writing).

The Form Multi ingredients label, as shown on the official website at the time of writing

As you can see for yourself, this supplement contains a wide range of nutrients to help support your healthy diet and lifestyle.

Among them is a selection of important B Vitamins such as B1, B2, B6 and B12, all of which contribute to important processes in the body. For example, Vitamins B6 and B12 contribute to normal energy release and the reduction of tiredness and fatigue.

Multi also contains a range of important minerals in its formula. For example, there is 1.5mg of Zinc in every two-capsule serving. Zinc helps with normal macronutrient metabolism, the normal functioning of the immune system and the normal metabolism of fatty acids, amongst many other things.

The supplement also includes a vegan-friendly form of Vitamin D. This is included in the branded form of vitamin D3 called Vita-algae D. Each serving contains 25 micrograms of Vitamin D3.

You probably already know that Vitamin D plays a number of important roles in the body, including helping with the normal functioning of the immune system and the maintenance of normal bones.

Also included in the formula is a dose of Docosahexaenoic Acid (DHA). This is an Omega-3 fatty acid which contributes to the maintenance of normal brain function and normal vision, amongst other things. Each two-capsule serving contains 40mg of DHA.

Multi also contains 100mg of Choline, which is an important nutrient which contributes to normal lipid (fat) metabolism and the maintenance of normal liver function.

Some of the other ingredients in the formula include AstraGin, which is a branded ingredient containing Astragalus membracaneous root extract and Panax noto ginseng root extract.

Other important nutrients included in the formula are Vitamin C, Iron, Copper and Chromium.

How To Take It

As always, you should carefully read the label in full before taking any supplement.

Each bottle of Multi contains 60 vegan capsules. The directions advise that you should take two capsules per day with food.

This means that if you stick to the full recommended dosage instructions, each bottle will last you 30 days.

Form’s Multi supplement (Photo: The Sport Review)

Price and Where To Buy

Multi is priced at the same level as the rest of Form’s capsule-based supplements. One bottle costs £19 from the official website.

It’s worth having a look on the official website to check for any discounts or offers. At the time of writing, Form currently offer free delivery on all orders over £40.

Some of Form’s supplements are available elsewhere online and in some shops, such as Planet Organic in London.

However, the best place to buy them is probably from the official website.

Side Effects and Safety

As we mentioned above, you should speak to your doctor before taking a new supplement or making any major changes to your diet or lifestyle.

There are a few warnings printed on the label of the Multi supplement.

The directions say that you should not exceed the recommended dose and that the capsules should not be chewed.

The label also says that this product is only suitable for adults over the age of 16.

There is a warning on the label saying not to take this supplement if you are pregnant, breastfeeding, under medical supervision or suffer from food allergies – unless recommended by a healthcare professional.

Is This The Best Supplement For Me?

We really enjoyed taking the Multi supplement and we’ve been quite impressed by the formula.

It contains a lot of the nutrients you’d expect to find in a good multivitamin, with some added extras such as DHA and AstraGin.

The only slight negative we found was that the capsules have quite a strong ‘algae’ smell, but they do not taste of anything and it wasn’t a big issue for us.

It was also a bit surprising that this supplement doesn’t contain any Magnesium as an active ingredient.

Overall, Multi is a great option if you’re looking for a vegan-friendly multi-nutrient supplement to add to your daily regimen.

Form’s Multi supplement (Photo: The Sport Review)

Anything Else To Consider?

As we mentioned above, it’s always best to speak to your doctor before taking a new supplement to ensure that it’s suitable for you.

Generally speaking, it’s more important to ensure that you’re sticking to a healthy diet rather than adding in a multivitamin.

That being said, supplements can be a very useful tool for helping to top up your intake of certain important nutrients.

Conclusion – Our Final Thoughts

So, that brings us to the end of our Form Nutrition Multi review.

Overall, we’ve been highly impressed by this multi-nutrient supplement. It contains a wide range of important nutrients, and is delivered in convenient, vegan-friendly capsules.

We were already big fans of Form Nutrition’s range of supplements and the Multi is a great addition to their range.

The post Form Nutrition Multi Supplement Review appeared first on The Sport Review.

Update: We updated this page in January 2023 to include the latest information and product choices. We currently rate Myprotein’s Impact Whey Protein as one of the best whey protein supplements in the UK at the moment.

We all know about the importance of protein when it comes to the growth and maintenance of muscle mass, and powder-form whey protein supplements offer a cost-effective way to add some more of this key macronutrient to your intake alongside dietary sources.

In this article, we’re going to take a look at some of the best whey protein supplements on the market in the UK right now.

We’re also going to examine the key points you need to know about whey protein in general and point out some of the important things to bear in mind.

Before we go any further, it’s important to point out that supplements such as whey protein are not intended to replace a varied and balanced diet, and healthy overall lifestyle. Instead, they can be consumed as an addition to an already healthy nutrition plan.

(Photo: Adobe Stock)

Generally speaking, it’s better to get your nutrients from real food sources rather than supplements. That being said, food supplements can be used to help top up your intake of certain important nutrients, as part of a balanced and healthy diet.

So, with the introductions out of the way, let’s start looking at some of the key things to bear in mind when it comes to whey protein powders and supplements.

Best Whey Protein UK – Our Top Five Picks

		Rating	Summary	Website
Myprotein Impact Whey Protein			• 21g of Protein • Many Flavours • Easy To Mix • Popular Brand	Buy Now
Bulk Pure Whey Protein			• 22g of Protein • Great Value • Grass-Fed Cows • Popular Brand	Buy Now
The Protein Works Whey Protein 80			• 20g of Protein • High Quality • Multiple Flavours • Popular Brand	Buy Now
Optimum Nutrition Gold Standard Whey			• 24g of Protein • Good Taste • Multiple Flavours • Popular Brand	Buy Now
Protein World Whey Protein Concentrate			• 30g of Protein • Lots of Flavours • Good Quality • Popular Brand	Buy Now

Why Take A Whey Protein Supplement?

Protein supplements are one of the most popular products in the healthy and fitness industry.

As we already mentioned above, protein is an important macronutrient that plays a number of roles in the body.

As we have already mentioned, you should be able to get enough protein from real food sources if you stick to a healthy, varied and balanced diet.

However, many people still choose to opt for protein supplements on a regular basis to help top up their protein intake from dietary sources.

While protein from real food sources should generally always come first, having a protein supplement can provide a convenient and cost-effective way of increasing your overall protein intake.

After its separation, the whey goes through a number of processing steps before becoming the product you’re familiar with, which is typically delivered in a flavoured powder.

(Photo: Adobe Stock)

Whey protein supplements usually come in a powder form which is designed to be mixed with liquid such as milk or water and consumed as a drink.

The leading whey protein powders come in a range of flavours to suit your taste, but they’re also usually available in unflavoured versions as well – these versions tend to avoid sweeteners and other flavourings.

Of course, as is the case with most supplements, whey protein is not for everyone. For this reason, you should speak to your doctor or a certified medical professional before taking any supplements or making any major changes to your diet or training regime.

So, now that we’ve covered some of the basics about whey protein supplements, it’s time to check out some of the key things to look for.

(Photo: Adobe Stock)

Things To Look For In A Whey Protein Supplement

You probably already know that not all supplements are not the same. Whey protein is one of the most popular supplements in the health and fitness world, but there are some key things to look for when selecting the right product for you.

• Amount Of Protein – One of the key things to look for on the label of any whey protein supplement is the total amount of protein included per serving. Generally speaking, most whey protein supplements contain at least 20g of protein per serving.

• Taste And Mixing – The taste of the drink is clearly important, as you’ll want to enjoy consuming the supplement on a regular basis. It’s also key to choose a supplement that mixes well with water or milk, making it easy to consume.

• Other Ingredients – It’s always a good idea to take a close look at the ingredients label before choosing to go with any supplement. Have a look to see what else aside from the whey protein is included. Generally speaking, it’s better for a supplement to have as few unnecessary or ‘filler’ ingredients as possible.

• Clean Label – Carrying on from the above point, it’s a good idea to go for a supplement that has a relatively short and clean, transparent ingredients label. The fewer unnecessary additions to the ingredients list, the better.

• The Brand – When you buy any supplement, it’s always best to do some of your own research into the company and brand behind the product. It’s worth checking out the company’s history and reading some reviews from real customers online to ensure that you’re going to be comfortable buying from them.

(Photo: Adobe Stock)

Best Whey Protein Supplements UK – Our Pick

So, now that we’ve taking a look at the basic introductions when it comes to whey protein supplements, it’s time to examine our pick of five of the best options on the market in the UK right now.

1) Myprotein Impact Whey Protein Powder

Where to buy: www.myprotein.com

The first product on our list is the Impact Whey Protein Powder supplement from Myprotein. Myprotein are one of the biggest names in the UK health and fitness supplements industry and their Impact Whey Protein is one of their top selling products. Each serving of the supplement contains 21 grams of protein from “premium” whey and there is a staggering number of different flavours to choose from. Myprotein’s Impact Whey Protein Powder is available in a number of different sized pouches, ranging from 250g up to 2.5kg. Myprotein’s Impact Whey Protein powder is a great option if you’re looking for a straightforward whey protein powder from a reputable brand that offers good value for money. Each serving contains 21g of protein from whey and there’s a huge selection of different flavours to choose from.

2) Bulk Pure Whey Protein

Where to buy: www.bulk.com

The next product on our list is the Pure Whey Protein supplement from Bulk. Bulk, formerly known as Bulk Powders, are one of the top names in the UK and Europe when it comes to gym and fitness supplements, and we’ve reviewed plenty of their products here on the site. The Pure Whey Protein supplement is Bulk’s main offering when it comes to an affordable protein supplement designed to help support your health and fitness goals. It’s vegetarian friendly and comes in a wide range of different flavours to suit your taste. The whey protein comes from grass-fed cows. Each serving contains 22g of protein and includes 5g of BCAAs per serving. Bulk are well known for offering great value for money when it comes to their supplements, and their Pure Whey Protein is no exception. It’s available in four different sizes, ranging from 500g to 5kg. The Pure Whey Protein supplement from Bulk is an excellent choice if you’re looking for a low-cost and straightforward whey protein supplement. It comes in a wide range of flavours and contains 22g of protein per serving.

3) The Protein Works Whey Protein 80

Where to buy: www.theproteinworks.com

The next supplement on our list is Whey Protein 80 from The Protein Works. The Protein Works are a popular UK-based fitness supplements brand and their Whey Protein 80 product is one of their main offerings when it comes to protein supplements. Each serving of Whey Protein 80 contains 20g of protein, which makes up about 82 per cent of the product as a whole. The supplement comes in a wide range of different flavours. The Protein Works’ Whey Protein 80 is another good supplement if you’re looking for a simple and straightforward whey protein product to support your health and fitness goals. It comes in a decent number of flavours and contains 20g of protein per serving.

4) Optimum Nutrition Gold Standard Whey

Where to buy: www.optimumnutrition.com

Next up is the well-known Gold Standard Whey from Optimum Nutrition. This supplement has been around for a long time and is one of the most popular in the health and fitness space. It comes in a range of different flavours, including Vanilla, Chocolate Mint and Double Rich Chocolate. Each serving contains around 24g of protein, and is low in sugar. It also comes in an unflavoured version if you’re looking for a more straightforward option. The Gold Standard Whey comes in a range of different sizes of tub, from 300g all the way up to 4.5kg. It tastes good and is another top option if you’re looking for a high quality whey protein supplement.

5) Protein World Whey Protein Concentrate

Where to buy: www.proteinworld.com

The final product on our list is Protein World’s Whey Protein Concentrate. Protein World are one of the most-established health and fitness supplement brands in the UK and their Whey Protein Concentrate is their main whey protein offering. Like the other supplements featured on this page, this one comes in a range of different flavours and comes in two different pouch sizes, offering 30 or 45 servings. Each serving contains 31g of protein and is made from milk from grass-fed cows. This is another good whey protein option by a reputable brand, and you can opt to subscribe for a regular delivery on the Protein World website.

Anything Else To Consider?

As we mentioned above, it’s best to keep your expectations realistic when it comes to supplements such as whey protein.

Yes, supplements can help to top up your intake of certain important nutrients alongside your healthy diet, but it’s always best to stick to real food where possible.

You should always speak to your doctor or a certified medical professional before taking any supplements, and it’s very important that you carefully read the entire label that comes with your product before taking it for the first time.

(Photo: Adobe Stock)

Wrapping Things Up – Our Final Thoughts

So, that brings us to the end of our look at some of the best whey protein supplements on the market in the UK right now.

We’ve walked you through some of the key things you need to know about whey protein and protein supplements in general. We’ve also delved a little bit deeper into whey protein and some of the things to look for when it comes to selecting a supplement in this category.

Whey protein is one of the most popular forms of fitness and gym supplements out there right now. It offers an affordable way to add some extra protein to your diet from other sources.

We have picked out five of the best options on the market right now if you’re looking for a whey protein supplement in the UK.

Myprotein’s Impact Whey Protein currently tops our list, but you’re unlikely to go too far wrong by selecting any of the products featured on this page.

The post Best Whey Protein UK 2023 – Your Ultimate Guide appeared first on The Sport Review.

You probably already know that protein is an important macronutrient that’s well-known for its role in contributing to the the growth and maintenance of muscle mass, amongst other things. This is why it’s so popular in the fitness and bodybuilding worlds.

Generally speaking, it’s best to get your dietary protein from real food sources over supplements where possible.

However, having a protein shake from time to time can help to supplement your protein intake from dietary sources – something which can be useful when time is at a premium, for example.

A shake can also be a convenient way of adding in other healthy foods, such a fruits, nuts and seeds, as part of a smoothie.

However, as with most things in life, it’s best not to overdo it when it comes to the number of protein shakes you consume on a daily basis.

We asked a group of experts for their input on how many protein shakes a day makes sense.

Here’s what they said.

Choose Real Food Over Supplements

Colleen Christensen, Registered Dietitian at colleenchristensennutrition.com

Protein shakes typically aren’t harmful, however they’re not the same as consuming whole foods.

It’s important to make sure that you’ve consuming a wide variety of foods to ensure your body gets all of the nutrients it needs – different foods give different nutrients!

It may not necessarily be harmful to consume more than one per day, but as a registered dietitian, I always recommend food first versus supplements.

One thing I see happen frequently is that people may begin to feel more comfortable drinking a protein shake versus eating real food if they have multiple per day. This ‘food fear’ can lead to disordered eating and stress or anxiety around food, which can impact your quality of life.

Additionally, many people over-consume protein and under-consume fats and carbs, as protein can be “glorified” by diet culture.

Focus on consuming a wide variety of foods from ALL food groups and use protein shakes as more of an as-needed convenience option – not as a replacement for real food.

(Photo: Adobe Stock)

Know The Effects On Your Body

Dr Uma Naidoo, Harvard Nutritional Psychiatrist and Author of This is your Brain on Food

We often think we are deficient in protein in the US, but it’s fiber that is more lacking in our diets. Fiber is essential for a healthy microbiome.

While a protein shake is a great vehicle to add in some extra nutrients such as polyphenol-rich vegetables and fruit, making a fruit into a liquid does alter the nutritional content. Why? Juicing the whole fresh or frozen fruit means a higher level of fructose is entering your bloodstream more quickly.

When you eat a whole fruit, the fructose is released more slowly and does not harm the liver, as it contains fiber which controls that release of fructose.

The fructose without fiber is free in solution and the liver could get ‘clogged’ with the excess fructose and convert it to fat. You don’t want this effect to happen.

For this reason – have a protein shake a day – but know the effects on your body.

(Photo: Adobe Stock)

Multiple Protein Shakes Can Be Helpful In Certain Situations

Jana Mowrer, Registered Dietitian, Nutritionist and Founder of www.healthwins.org

Protein shakes? Yes. No. It depends.

Multiple protein shakes can be helpful if someone doesn’t consume meat or animal-based proteins, if they are recovering from surgery or a serious injury, or if they are trying to gain weight and it’s hard for them to eat enough protein.

But it’s very easy to get adequate protein intake from 3-4 oz of lean meat per meal and snacks like nuts. Four ounces of chicken breast provides 36g of protein.

The recommended protein intake is 0.8g per kg body weight for women (about 70-120g per day for 145lb woman) and 1g per kg of body weight for men.

It’s easy to consume too much protein by adding protein shakes to a meat eaters’ diet.

On the other hand, using them to replace meals can cut calories, often below 1000 kcal per day, and that puts someone into crash dieting territory.

(Photo: Adobe Stock)

Protein Shakes Shouldn’t Be Considered As Meal Replacements

Ashlee Van Buskirk, Founder of Whole Intent

The answer to this question isn’t always set in stone, because it depends on multiple factors.

What are your fitness goals? Are you trying to lose weight, train for a marathon, or tack on muscle mass? How much protein is packed into your standard protein shake? What is your diet currently like?

These factors and more can influence the right answer for your needs.

While it is usually safe to consume more than one protein shake per day, you need to remember that those shakes are just supplements.

Your shakes shouldn’t be considered as meal replacements. Instead, they are just ways to supplement more protein into your diet in a quick and simple way.

As a general rule of thumb, you should aim to consume roughly 2.2 grams of protein per kilogram of body weight.

And the more active you are, the more protein you should consume per kilogram of body weight.

Plenty of foods like nuts, spinach, whole grain, beans, chicken, fish, beef, dairy products, quinoa, and many others contain plenty of essential amino acids and other forms of protein.

So as long as you eat healthy, you may only need one protein shake a day.

There are some downsides to drinking too many protein shakes per day. It may place an extra burden on your kidneys, as the continuous overload of protein may result in some kidney problems.

Excessive protein intake may also lead to weight gain, as the nutrient often comes with lots of calories. Excessive protein consumption may also lead to some digestive issues.

Unless you are trying to bulk up with a high-protein diet, it’s better to just stick to one protein shake a day. Try to take it before or after your workout for optimal results.

Anything Else To Consider?

As we have already mentioned, it’s important to remember that food supplements such as protein shakes are not intended to replace a varied diet and healthy overall lifestyle.

We generally always recommend that you speak to your doctor or a certified medical professional before making any major changes to your diet or lifestyle, or trying a new supplement.

Wrapping Things Up – Our Final Thoughts

So, that bring us to the end of our look at how many protein shakes a day is best.

Protein shakes are popular nutritional supplements which can provide you with a convenient way of topping up your protein intake from dietary sources.

Make a protein shake can also be a convenient way of adding in other foods into your diet as part of a smoothie.

However, it’s best not to overdo it when it comes to how many protein shakes you should have a day. Excessive protein consumption could lead to a number of potential issues.

For that reason, having one protein shake a day is likely to be considered the upper limit for most people.

Be sensible with your consumption of protein shakes, and remember that it’s usually best to get your protein intake from real food sources.

The post How Many Protein Shakes A Day Should You Have? appeared first on The Sport Review.

If you’re what’s considered to be a ‘hard-gainer’, you may feel like you need to be constantly eating to support your muscle-building goals. It can sometimes feel like whenever you’ve just finished one huge meal, it’s already time for the next one.

We all know that protein contributes to the growth and maintenance of muscle mass, but it’s also important to ensure that you’re hitting your overall calorie goals per day too.

‘Weight gainers’ (also known as ‘mass gainers’) are powder-form supplements which pack in a larger portion of calories than the average protein shake to help support your training goals.

Essentially, they are designed to be a convenient way to help you to reach your calorie and macronutrient targets, as part of a healthy diet and lifestyle.

But when time is at a premium, and you’re already sticking to a healthy diet, then adding in supplements from time to time can help to support you as you look to smash your fitness goals.

If you’re looking to build more lean muscle and have struggled to bulk up in the past, it’s definitely worth considering trying a mass gainer to see if it’ll help you.


They are certainly not for everyone – but when the right product is used correctly, mass gainers can be a convenient addition to your regimen to support your goals.

So, with the main introduction out of the way, let’s take a look at some of the benefits of taking a modern mass gainer and how they can help to support your fitness goals.

Best Mass Gainers UK – Top Three Picks

The product information show below was correct as of time of writing. Be sure to check the official manufacturer website to view the latest formulas and ingredients before making a purchase.

		Rating	Summary	Website
Myprotein Impact Weight Gainer			• Great Value • 31g Protein • 50g Carbs • 388 Calories	Buy Now
Form Nutrition Peakblend			• Vegan Friendly • 34g Protein • 37g Carbs • 355 Calories	Buy Now
Protein Works Total Mass Matrix			• 31g Protein • 63g Carbs • 477 Calories • Multiple Flavours	Buy Now
Huel Powder v3.0			• Vegan Friendly • 29g Protein • 37g Carbs • 400 Calories	Buy Now
Bulk Informed Mass Gainer			• 45g Protein • 75g Carbs • 566 Calories • Added Creatine	Buy Now

Why Take A Mass Gainer?

You won’t need us to tell you that the health and fitness industry has blown up over the last few years – and that means there has never been a better selection of quality products on sale to help you achieve your goals.

There are many advantages of taking a high quality mass gainer, such as:

• Convenient source of protein for supporting muscle growth
• Can be used as a meal replacement when you’re short on time
• Convenient source of carbohydrates
• Can make it easier to reach daily calorie targets
• Convenience and speed

Mass gainers shouldn’t be used to replace real food – but they can be useful when you’re looking to top up your macronutrient intake as part of your healthy and balanced diet in certain circumstances.

(Photo: Adobe Stock)

These types of supplements are not for everyone, however. You need to be brutally honest with yourself and assess your workout regime and diet as it stands before deciding to try one of the products listed below.

But when used properly, the right mass gainer can provide some excellent support on your health and fitness journey.

Things To Look For In A Mass Gainer

As you’ve probably already realised, there are many different mass gainers on sale these days and comparing all of these products can be time-consuming and confusing. (Scroll down for our current UK favourites below).

Nevertheless, there are some key components that you should always look for when choosing a mass gainer. Here are some of the things to bear in mind.

• At least 20 grams of protein per serving – It goes without saying that if you’re looking to build lean muscle, you’re going to need to ensure you’re consuming the right amount of protein Many guys who are used to taking protein shakes after the gym often choose to replace that post-workout shake with a mass gainer because they find it works better for them. The way you integrate your mass gainer into your regime really comes down to your personal preference, but it’s worth making sure that your chosen product packs in more than 20 grams of protein per serving to help support the growth and maintenance of muscle mass.

(Photo: Adobe Stock)

• Minimum of 350 calories per serving – If you’re looking to build extra muscle, you’re going to need to ensure you’re consuming enough calories for your goals. One of the main reasons mass gainers are so popular is because they are a convenient way of adding extra calories to your diet without very much effort. If you’re looking for a mass gainer, anything less than 350 calories per serving probably isn’t worthwhile.

• At least 35 grams of (quality) carbohydrates per serving – It’s easy to fall into the trap of eating sugary foods to meet your carb targets but you’re much better off consuming ‘good’ complex carbs, which are digested slowly. Some of the mass gainers in our list below use oats as their complex carb base.

(Photo: Adobe Stock)

Other Things To Consider

• Proprietary blends – This is when a supplement company only discloses the ‘blend’ totals on the label, rather than the individual ingredients. This means that you won’t have any idea about how much of each ingredient is in the total blend. This is not what you want, especially as you’re going to be forking over your hard-earned cash in return for your mass gainer, so it’s probably best to avoid products that use proprietary blends.

• Sugar content – Mass gainers are known for packing in as many calories as possible but unfortunately some supplements achieve their calorific targets by including excessive amounts of sugar. If you’re looking to take your shake post-workout, a reasonable amount of fast-digesting, high glycemic index carbs can help replenish glycogen stores. If you’re considering a meal replacement shake, it’s generally best to look for one with more complex carbs and less free sugar. Either way, keep an eye on sugar content.

• The brand – With so many products on the market these days it’s easy to feel overwhelmed by the huge number of options. More than ever, it’s worth doing your research into the brand you’re buying from. Search the internet for reviews and find out a bit about the history of the brand. You’ll be thankful you did your research in the long run.

(Photo: Adobe Stock)

When To Take A Mass Gainer

Mass gainer shakes can generally be taken at any time of day when you’re needing calories.

Some people opt to take shakes after their workout but they can really be consumed at any time. Don’t forget that you could use your new mass gainer to replace your current protein shake, although this will come down to your personal preference and needs.

As a rough guide, some of the best exercises for building muscle mass include: deadlifts, squats, bench press, pull-ups, rows. Generally, you want to be focusing on the large compound exercises that use the main muscle groups.

We always recommend speaking to your doctor or a certified medical professional before taking any new supplements or making any major lifestyle changes.

Best Mass Gainers – Our Pick

OK, so now we’ve talked you through the various benefits of mass gainers and what to look for when selecting your product, let’s get to the list of some of the best mass gainers in the UK right now.

1) Myprotein Impact Weight Gainer

Where to buy: www.myprotein.com

The first product on our list is the Impact Weight Gainer from Myprotein. Myprotein are one of the biggest names in the health and fitness supplements industry and they’re well-known for their excellent products and good value for money. The Impact Weight Gainer supplement comes in a number of different flavours, and offers decent value for money. Each serving contains 31g of protein, a 50g of carbs, and comes in at a total of 388 calories per serving. We especially like the fact that this supplement uses ground oats as its main carbohydrate source. At the time of writing, the Impact Weight Gainer came in two sizes, either a 1kg bag or a 5kg bag. The Impact Weight Gainer from Myprotein is a solid option that uses ground oats as its main carbohydrate source. It also boasts a low sugar content (2.6g per serving) and comes in a range of different flavours.

2) Form Nutrition Peakblend

Where to buy: www.formnutrition.com

Although this is technically not marketed as a traditional mass gainer, we’ve included Form Nutrition’s Peakblend on our list because it offers a great quality, vegan-friendly alternative option. We’re big fans of Form and their high-quality plant-based supplements, and their Peakblend product is a vegan meal replacement packed with 34g of protein and 37g of carbs. It has a total of 355 calories per serving and contains a range of added vitamins and minerals to support your intake from food sources. The carbs come mainly from gluten free oat powder, and this supplement is available in a range of flavours, including Banoffee and Chocolate Peanut. This is an excellent option if you’re looking for a vegan-friendly supplement as a great alternative to a more ‘traditional’ mass gainer.

3) Protein Works Total Mass Matrix

Where to buy: www.theproteinworks.com

Next on our list is Total Mass Matrix from Protein Works. Protein Works are a UK-based fitness supplements company that have been around for a while now and are well-known for their affordable products. Total Mass Matrix is their main mass gainer offering, and its impressive formula packs in 477 calories, 31g of protein and 63g of carbs per serving. We’re big fans of The Protein Works’ range of supplements and their Total Mass Matrix is certainly impressive. It comes in a wide range of different flavours, including chocolate mint, and was available in bags sized 2kg, 4kg and 8kg at the time of writing. This supplement offers good value for money and good amounts of protein and carbs per serving.

4) Huel Powder v3.0

Where to buy: www.huel.com

This is another vegan-friendly option that’s a slightly different to the traditional mass gainers. Huel Powder v3.0 is marketed as a plant-based, “nutritionally complete meal in powdered form”. It contains a range of ingredients, plus added vitamins and minerals to support your intake from your diet. Available in a wide range of flavours, this supplement contains 29g of protein and 37g of carbs per serving, and each serving is a total of 400 calories. Huel Powder v3.0 also contains 7.5g of fibre per serving. Each bag contains 17 servings and you can either buy a minimum of two at a time, or subscribe for a regular delivery on the official Huel website.

5) Bulk Informed Mass Gainer

Where to buy: www.bulk.com

The next mass gainer on our list is Informed Mass Gainer from Bulk. Bulk are well known in the supplements industry for offering excellent value for money and not compromising on quality. The Informed Mass Gainer certainly packs a punch. It contains 45g of protein, 75g of carbohydrates and a total of 566 calories per serving. What’s more, it’s available in a range of different flavours and offers pretty good value for money for what you get in each serving. Informed Mass only contains 2.9g of sugar per serving, and also packs in other ingredients such as Creatine and DigeZyme. It uses ‘Ultra Fine Scottish Oats’ as its main carbohydrate source and was only available in a 3kg bag at the time of writing. Bulk Pro’s Informed Mass Gainer is a great option if you’re looking for a mass gainer that also contains some added ingredients such as Creatine Monohydrate.

Anything Else To Consider?

As we have already mentioned a couple of times in this article, it’s very important to ensure that your diet and training regime are on point before considering any kind of supplementation.

Supplements can be a great and useful addition to your regimen if you’re already training right and following a good diet.

As we also mentioned above, it’s always best to speak to your doctor or a certified medical professional before taking a new supplement or making any major lifestyle changes.

(Photo: Adobe Stock)

Conclusion – Our Final Thoughts

So, there you have our pick of some of the best mass gainers on the UK market if you’re looking to support your muscle-building goals.

We’ve walked you through the key things you need to know about mass gainers in general, and have also singled out our five top picks on the market at the moment in the UK.

You’re unlikely to go too far wrong by selecting any of the supplements on this list, but our favourite right now is Myprotein’s Impact Weight Gainer. That said, if you’re looking for a high-quality vegan-friendly choice, then Form Nutrition’s Peakblend is a great option.

The post Best Mass Gainers UK 2023 – Your Ultimate Guide appeared first on The Sport Review.

If you’re reading this article, then the chances are that you’re looking to find out whether having a protein shake before bed is a good idea for you or not.

Protein shakes are very popular nutritional supplements, and they can provide a convenient way to increase your protein intake where necessary.

But what are some of the key things to bear in mind when it comes to having a protein shake before bed?

We asked a group of nutrition and fitness experts to give us their thoughts on having a bedtime protein shake.

Here’s what they said.

It Can Help To Continue Muscle Protein Synthesis During The Night

Aja Gyimah, MHSc, kuudose Founding Registered Dietitian

A protein shake before bed is a great way to continue muscle protein synthesis overnight.

While we sleep our protein synthesis rates drop. However, those seven to nine hours of sleeping could be used to adapt to training.

Stimulating muscle protein synthesis overnight can be crucial for gaining lean body mass over time.

If you typically use a whey protein isolate, you may want to switch to a casein-based protein shake for your bedtime dose because it is slower to digest and may continue muscle protein synthesis over a longer period of time.

A Smoothie Is A Convenient Way To Get In Bedtime Protein

Sue Heikkinen, Registered Dietitian at MyNetDiary

Our muscles are constantly rebuilding and repairing, requiring a steady supply of protein for the best results.

Research shows that bedtime protein promotes muscle building. This effect of bedtime protein is especially important for strength training athletes, but may also have benefits people trying to lose weight.

While we don’t know the ideal amount of bedtime protein for muscle-building, most studies used between 20 and 40 grams of protein.

A smoothie is a convenient and easily-digested way to get in bedtime protein. After all, most people don’t want to prepare and eat a three-egg omelet at bedtime.

Smoothies empty the stomach faster than high-fat solid foods, minimizing the risk of poor sleep from digestive issues such as heartburn.

Although whey is a go-to protein for post-exercise muscle recovery, casein (another milk-based protein) is a better choice for a bedtime protein due to its slow release of amino acids needed for muscle building.

(Photo: Adobe Stock)

It Can Shorten The Time The Body Is Without Protein

Leslie Bonci, Sports Dietitian and Owner of Active Eating Advice

Why would a protein shake before bed be a good idea? It shortens the time the body is without protein, which means more muscle building than breakdown over a 24-hour period.

A protein shake before bed can also be a good idea for those who find they have a hard time controlling their hand to mouth activity at night with frequent snacking. This is because a protein shake takes up more real estate in the stomach than crackers, chips, pretzels or ice cream.

Having a protein shake is also a way of optimizing fluid, since most people don’t eat the protein powder by itself.

The research generally recommends even protein distribution over the day, so if someone is trying for 100 grams of protein a day, the best breakdown would be:

Breakfast: 20 grams
Lunch: 20 grams
Snack: 10 grams
Dinner: 30 grams
Late night: 20 grams

So, a protein shake at night does not have to contain more than 20 grams of protein.

It should include good sources of leucine, the amino acid most involved with muscle protein synthesis. Whey protein is best for this, as other protein sources do not have as much leucine.

The calories in a protein shake before bed should not be too extreme – maybe 200 to 300 calories maximum – and it’s best for it to be a protein-carb combo, not just protein alone.

Whey protein isolate powder mixed with water or milk and added fruit is a great way to end the day to help the body repair and prepare.

(Photo: Adobe Stock)

Choose A Casein Protein Shake Before Bed

Joe Costello, Certified Nutrition and Wellness Consultant

My top tip is to invest in a protein shake that utilizes casein as its source of protein.

Standard protein sources such as whey protein concentrate or whey protein isolate are very fast-digesting.

These types of protein are designed to be used for immediate post workout recovery and are absorbed by the body in 30 minutes or less. However, they are not as ideal when it comes time for your late-night shake.

On the other hand, casein is a very slow-digesting form of protein that takes hours for your body to absorb.

Therefore, casein shakes are ideal before bed time because they continue to feed your muscles with protein, amino acids, and other nutrients while you sleep.

This is the reason why professional bodybuilders use casein before bed – to keep their muscles nourished even while they aren’t awake.

Plus, if you’re someone who gets late night cravings, casein is even more beneficial because it can help prevent late night cravings by keeping you feeling fuller for longer due to its slow-digesting nature.

Protein Is Key To Building And Maintaining Muscle For Athletes And Non-athletes Alike

Jordan Mazur MS RD, Coordinator of Nutrition and Team Sports Dietitian for the San Francisco 49ers

Protein intake throughout the day is key to building and maintaining muscle and health for athletes and non-athletes alike.

There is recent research to show that taking in protein prior to sleep may actually help to increase muscle growth, increase muscle protein synthesis, increases the release of natural HGH (human growth hormone), and prevent muscle mass loss in older adults.

Your body is able to do all of these things while you sleep when you ingest protein before you go to bed.

For those that are worried about potentially gaining weight, research shows that it didn’t make participants gain weight and actually encouraged the body to burn fat more effectively.

In fact, a research study from Florida State University showed that casein protein may be consumed before sleep without impeding overnight or morning fat metabolism in young, obese men.

It is recommended anywhere between 25 to 40 grams of whey or casein protein to be consumed 30 to 60 minutes before bed. And it’s best to seek out a protein that is well-sourced and NSF certified for sport such as Momentous, as these are the cleanest and most effective.

A Shake Before Bed Can Help You Reach Your Protein Intake Goals

Robert Herbst, Personal Trainer and Wellness Expert

Having a protein shake before bed is a great way to finish things off and make sure you get the recommended one gram of protein for every kilogram of bodyweight each day.

Also, since much muscle growth and repair occurs during sleep, having a protein shake before bed ensures that your body has protein available when it needs it.

You should go for a slow-digesting protein such as casein so that it gets used evenly throughout the night. This is as opposed to a quick-digesting kind such as whey protein, which one should take immediately following exercise when you want protein to get to the muscles quickly.

(Photo: Adobe Stock)

A Protein Shake Before Bed Can Help To Keep Your Muscles Fed During The Night

Dani Singer, Certified Personal Trainer and Fitness Nutrition Specialist

The reason why people have protein before bed is that every night your body is fasting, and if your body doesn’t have any protein to break down, it may turn to muscle while you’re sleeping.

So, that is why people drink casein protein shakes before bed. Casein is similar to whey, in the sense that they both are derived from milk and both very high in protein.

However, whey is a fast-digesting protein, while casein is a slow-digesting protein. While whey is digested in 30 to 60 minutes, casein is digested over six to eight hours. That’s why casein can keep your muscles fed all night long.

The post What Are The Benefits Of Having A Protein Shake Before Bed? appeared first on The Sport Review.

We asked a selected group of fitness and nutrition experts to share their top tips when it comes to the best foods to eat after a run.

Here’s what they said.

Protein And Carbs Are Key – And Don’t Forget To Hydrate

Jordan Duncan, Owner of Silverdale Sport and Spine

As it pertains to nutrition after a run, the goal is to replenish depleted glycogen stores, provide the necessary nutrients for protein and collagen synthesis, and to consume enough fluids to counteract hydration losses.

It is important to eat a meal in the first 30 minutes after a run.

Glycogen, the substance located in the liver and muscles as a store of carbohydrates and fuel for energy during exercise, has a repletion rate of 50 per cent greater than normal during this time. Therefore, easily digestible and absorbable healthy carbohydrates are ideal.

Protein is valuable in order to promote muscle repair, and should be consumed in this meal. Some post-run foods that meet these criteria include oatmeal, bananas, cooked carrots, organic juices, healthy cereals, chicken, fish, and protein shakes.

You should shoot for one gram of carbohydrate per kilogram of bodyweight, which amounts to 50-100 grams in most people. The ideal ratio of carbohydrates to protein in the post-run meal should be 3:1.

Adequate hydration is very important to replenish fluids lost during a run. The best way to know how much to consume is to weigh yourself before and after running to calculate your fluid loss.

Over time, you will be able to determine much weight you typically lose during runs. A loss of one kilogram is equal to one liter of fluid.

Once you have this number, you should aim to drink the equivalent of 1.5 times this fluid deficit within four hours of running.

Therefore, if you lost two kilograms throughout your run, you should drink three liters of fluid. During this time, water and electrolyte-rich drinks are the best.

(Photo: Adobe Stock)

Eat Carbohydrates And Protein Within 45 Minutes Of Your Run

Rima Kleiner, MS, RD from Dish On Fish

It’s important to fuel up properly – and quickly – after running or working out to maximize your hard work and for optimal recovery.

Eating a mix of high-fiber carbohydrates and heart-healthy protein within 45 minutes of your workout can help replenish glycogen stores and aid with muscle repair.

If you’re eating a meal, reach for fish (rich in anti-inflammatory omega-3s) over a salad or alongside your favorite veggies and whole grain like brown rice.

If you’re more in the mood for a snack, reach for a hydrating smoothie made with fiber-rich fruit and protein that also contains probiotics like kefir or yogurt, nut butter or handful of nuts and piece of fruit or half a tuna sandwich on whole wheat bread.

Look for a mix of fiber-rich carbohydrates-like vegetables, fruit and whole grains-and heart-healthy proteins like seafood, yogurt or kefir, beans, nuts, seeds and nut/seed butter, many of which also contain anti-inflammatory properties.

Ideal post-run meals and snacks include a mix of carbohydrates (like fiber- and antioxidant-rich vegetables and/or fruits and whole grains, such as brown rice, oatmeal, quinoa, whole grain bread or pasta) and heart-healthy protein (like salmon or tuna, shrimp, kefir or yogurt, beans, nuts, seeds, nut or seed butter, eggs, low-fat dairy or lean poultry or beef).

Some favorite post-run snacks are half a tuna sandwich, fruit smoothie with kefir or almond butter, whole grain toast topped with peanut butter and banana slices, trail mix or a hard-boiled egg with a piece of fruit.

Some favorite post-run meals include oatmeal topped with berries and walnuts, avocado toast topped with smoked salmon, egg and spinach tacos, grilled salmon or chicken and veggies with brown rice, quinoa bowl with veggies and canned tuna or salmon or a veggie and grain bowl topped with beans and avocado.

(Photo: Adobe Stock)

It Depends On The Intensity Of Your Run

Lisa Richards, Nutritionist and Author of The Candida Diet

After any workout, the body needs to be refuelled with carbohydrates and protein.

The intensity of the workout will determine how much of these macronutrients you need.

After a light workout, you should eat a light carb and high protein meal because you probably haven’t depleted your glycogen stores in significant amounts.

After a strenuous workout, both need to be restored fairly well and this can be a carb/protein snack with a ratio of 40/60 depending on your goals.

A post-workout snack does not have to, and shouldn’t, be high calorie. A snack that provides around 100, nutrient-dense, calories is ideal.

During a workout, you have used some of your body’s energy stores, which was the goal, but now they should be replaced.

This energy storage being used is primarily glycogen, stored carbs, which need to be replenished.

After a workout your body is also getting to work on rebuilding the muscle that was broken down during exercise.

For these two reasons, protein and carbohydrates are important to consume post-workout to prevent muscle breakdown and replenish glycogen stores.

(Photo: Adobe Stock)

It All Comes Down To Your Specific Situation

Joey Thurman, kuudose Founding Celebrity Trainer and Fitness Expert

When it comes to your workouts, they are only as good as how you recover! If you’re a runner, this is especially true and is contextually based.

What are your physical goals, aesthetic goals, how far did you run, and what intensity did you run at?

You see, these all have to be considered and are often overlooked, but let’s look at some generalities here.

Did you eat an hour or two before your run? If you had a meal with protein and carbohydrates and your run didn’t last that long, it’s likely that your meal – and the amino acids from that meal – are still providing your body with nutrients.

Now if this is the case, you don’t need to chug a protein shake or meal immediately after your run, you can simply wait until your next meal.

Did you run in the morning on an empty stomach? If so, then you will most likely want to get a meal with at least 20 grams of protein pretty close to finishing your run to start the repairing process within your body. You can have some carbs in it depending on your aesthetic goals and performance goals.

This could be as simple as a shake and some fruit, eggs with toast or potatoes, or a bowl of oats and lean protein.

How long was your run? If you are a distance runner, you will want to prioritize (unless you are keto) carbs as your main source of fuel. You may want to do a 3:1 ratio or higher of carbs to protein – but make sure the protein is at least 20 grams.

Choose Something With A 3:1 Carb-To-Protein Ratio

Emily Danckers, Registered Sports Dietitian and Nutrition Coach

After a run, the body needs to recover. It is important to eat something that will jumpstart muscle repair as well as replenish the water, electrolytes, and carbohydrates that were lost or used up during the run.

The best post-run recovery snack includes carbohydrate and protein in a three to one (3:1) ratio. This means that for every three grams of carbs in the snack, there is one gram of protein.

An ideal post-run snack will also include fluid and sometimes electrolytes if it was a very strenuous workout.

Some ideas of post run snacks that fit this three to one carb to protein ratio are:

• Fruit smoothie with protein
• Chocolate milk
• Yogurt parfait
• Peanut butter and jelly sandwich

The perk of drinking a smoothie or chocolate milk for post-run fuel is that they both provide fluid as well as carbs and protein.

No matter what form of post-run fuel you choose, be sure to rehydrate with plenty of water after every run.

Timing is also important when it comes to recovery. Aim to eat your snack within 30 minutes of completing your run.

This is the time when the body is most likely to absorb protein for muscle repair, so make sure you have a post-run fuel plan before you start running.

If eating so quickly after a run is difficult, try drinking your recovery fuel instead in the form of a smoothie or chocolate milk.

The post Best Foods To Eat After A Run (Tips From 5 Experts) appeared first on The Sport Review.

We asked a selected group of experts to deliver their insights when it comes to the kinds of foods you should be consuming after a fast.

Here’s what they said.

Go For Foods With A Lower Glycemic Index

Dr. Melissa A. Murphy, PhD, Assistant Professor, Nutrition and Basic Sciences at Bastyr University California

During intermittent fasting, the body utilizes endogenous fuel stores (fat and glycogen) rather than outside ones (consumed food).

When sticking to an intermittent fasting regimen, one way to extend the benefits of the fast is to eat foods that will still support use of endogenous stores. This includes higher fat, lower carb options.

So when breaking the intermittent fast, I recommend consuming smoothies with greens, avocado and/or nut butter, protein powder and low fruit content; or an omelet cooked in a healthy fat with low-starch vegetables and eggs; or a salad with protein and nuts and seeds.

Having a meal with a lower glycemic index (less impact on blood sugar) also prevents spiking blood sugar levels which can contribute to brain fog and digestive discomfort after fasts.

Start Off With Easily-Digestible Foods In Small Amounts

Kristin Gillespie, Registered Dietitian and Certified Nutrition Support Clinician, exercisewithstyle.com

Generally speaking, foods that are more difficult for the body to digest are best avoided when breaking your fast.

During fasting, the body reduces its production and excretion of digestive enzymes; this can result in a bit of a delay in digesting foods when the fast is initially broken and ultimately lead to gastrointestinal discomfort.

For this reason, it’s generally best to start off with easily-digestible foods consumed in small amounts.

For the best results in breaking your fast, I recommend the following:

• Stay hydrated during your fast. Large amounts of water can be lost during the body’s conversion of glycogen to glucose during a fast. For this reason, it is important to stay hydrated to keep your body functioning optimally.

• Ease back into eating with a small meal at first, gradually progressing to larger amounts.

• Start with easily-digestible foods such as: raw fruits, bone broths, leafy greens such as spinach or kale, cooked vegetables, healthy fats (such as olive oil, avocado, & eggs), and fermented foods (such as yogurt and kefir). For your first meal post-fast, these are your best options. By your second and third meals, you can progress to other foods that may be a little harder to digest.

• Consume nutrient-dense foods after fasting to ensure that you are getting adequate amounts of crucial nutrients.

(Photo: Adobe Stock)

Choose Protein-Rich Foods

April Olivolo, Certified Personal Trainer and Nutrition Coach, My House Fitness of Allen

The best foods to eat after intermittent fasting will be those that keep the “fat fires” burning.

What this means is that following an intermittent fast, your body is now in a state of ketosis.

If fat loss is your ultimate goal, you want to keep this going by breaking the fast with protein-rich foods along with heart healthy fats, and antioxidants.

An example of this might include chicken with mixed greens and avocado, or fatty fish such as salmon and grilled vegetables with plenty of heart-healthy olive oil.

The point of breaking a fast correctly is to do so in a way that doesn’t undo that fat-burning process going on in your body.

Eat Real Food, Cooked From Scratch

Max Lowery, 2 Meal Day Founder

Eat real food, cooked from scratch. Once you start extending it to more than 24-hour fasting, then you want to be quite careful with what you break your fast with.

For 24 hours or less, I wouldn’t eat a huge cheesy or meaty meal. I’d probably keep it quite vegetarian-based, just so it’s a bit lighter on the stomach.

People get hung up on the food thing, but essentially, if you’re cooking from scratch with fresh ingredients, then you’re good to go.

Opt For A Bland Protein Source

Lisa Richards, Nutritionist, The Candida Diet

There are two main things to consider when ending your fast: the nutrients and the harshness of the food.

When ending a fast after 16 or more hours, your body is primed to receive the nutrients you provide it and use them for exactly what it needs.

This is also a time that will cause your body to become more sensitive to that macronutrient provided.

For this reason, many will turn to a bland protein source to end their state of fasting.

(Photo: Adobe Stock)

Try Having A Protein Smoothie

Nick Leyden, Certified Strength and Conditioning Specialist, Personal Trainer and Online Coach

When it comes to breaking your fast, it’s important to consider what your primary goal of the fast was, and what activities you were doing beforehand.

Was your goal to help aid in fat loss, or was it more for a health reason outside of weight loss?

That said, there are a few guidelines I always recommend when breaking your fast.

When you break your fast, especially a longer-duration fast, you want to consume easily-digestible foods so as to not cause too much added stress to the digestive system.

Foods like smoothies, soups, broths, and cooked vegetables and fruit are more easily digestible.

After breaking your fast with these types of foods, it’s OK to then move into other types of foods that might be a little bit tougher to digest, such as complex carbohydrates and protein sources and raw vegetables. This is typically the simple structure that I recommend.

After fasting, choose either between a high-carbohydrate and high-protein meal first, such as a protein shake and some fruit, or something high in fat and high in protein.

All in all, my favorite way to break my fast is to have a big protein smoothie with greens and my favorite fruit of choice. Then, an hour or so later, I eat a balanced meal.

The post Best Foods To Eat After Intermittent Fasting appeared first on The Sport Review.