AG1’s best offer of the year has officially landed. From 1 November to 2 December 2025, new subscribers can claim 50% off the first month’s supply of the cult-favourite greens powder, plus a limited-edition AG1-branded gym bag thrown in for free.

The Black Friday bundle, priced at £79, includes a 30-day pouch of AG1, a canister and scoop, shaker, five travel packs, and a bottle of vitamin D3 + K2 drops.

It’s the brand’s most comprehensive starter kit yet, designed to make it easy to begin a consistent daily health routine.

Formerly known as Athletic Greens, AG1 has built a reputation as one of the most convenient all-in-one supplements for those who want to cover their nutritional bases without juggling multiple pills or powders.

One scoop mixed with 250ml of water delivers 70 ingredients, from vitamins and minerals to antioxidants, adaptogenic mushrooms, and probiotics, all in a light pineapple-vanilla flavour.

The formula’s effectiveness isn’t just marketing hype. Four clinical studies have demonstrated the bioavailability of AG1’s nutrients and their positive impact on the gut microbiome.

The company claims that in placebo-controlled trials, participants taking AG1 showed a tenfold increase in beneficial gut bacteria, higher vitamin C levels, and improved nutrient absorption within three months.

For anyone looking to kick-start better health habits before the festive season, this limited-time offer is an appealing entry point.

The AG1 Black Friday Bundle is available now until 2 December 2025.

I don’t know about you, but I’m definitely guilty of skipping breakfast and just running on coffee most mornings.

It’s quick, it's easy, and it hits the spot. I tell myself I’ll eat something later (I usually don’t), but by the time 3pm rolls around, I’m crashing hard and wondering why I can’t focus.

Turns out I’m not the only one. According to a study by drinks brand Protein Works, a third of people in the UK do the exact same thing - switching a decent breakfast for a quick caffeine fix to try and get them in the right mood for work. And while that apparently can help you focus more in the short term, the effect fades within a few hours, which probably explains the dreaded mid-afternoon energy dip.

So when I heard Protein Works had launched something called Protein Coffee Coolers, my ears pricked up.

According to the press release, it’s basically a hybrid between a protein shake and a decent iced coffee - and meant to give you the caffeine kick you’re after and something a bit more substantial to keep you going.

Each serving packs up to 120mg of caffeine, 22g of protein, and only 113 calories, which sounds pretty solid if you’re trying to avoid the mid-afternoon slump. It comes in flavours like Belgian Choca Mocha and Caramel Latte - so basically those popular café drinks but with a mini health boost included.

It's also not meant to be one of those overly thick shakes that tastes like liquid cardboard. It’s apparently made with real freeze-dried coffee, guarana and green coffee bean extract, so apparently it still feels like a proper coffee. You just chuck a scoop into water or milk, shake it up, and you’re good to go. No faffing with blenders or boiling the kettle, thankfully.

Honestly, I haven’t tried it yet (samples are on the way), but it does sound like the kind of thing I could get into, especially on those mad mornings when I’m out the door with five minutes to spare and no time for toast.

Will it replace my usual flat white? Probably not. But if it means I stop feeling like a zombie post-lunch, I'm willing to give it a go.

There was a time when I preferred pure whey protein only years and years ago. Something about the consistency and flavour makes whey protein the top choice for most athletes, whether it's bodybuilders or runners.

After I started working for T3, I started testing more vegan protein powders, and to my surprise, they weren’t terrible, either; I love brands like HUEL and their Ready-to-drink bottles. However, I’ve never really acquainted myself with clear protein powders before.

Clear protein powder is most commonly made of whey protein isolate, highly filtered to remove fats and lactose, making it easily digestible and nearly transparent when mixed with water. It’s more like a squash than a shake, which is why I always used to gravitate towards standard whey protein.

That all changed after a recent run I had. I was out for 10k after a longer training dry spell, and my body clearly didn’t enjoy the experience as much as I thought it would. As well as struggling to keep my usual pace, I was also underprepared in terms of fuelling options.

I usually don’t take any water or snacks with me on shorter runs (<10k) during my training blocks. I find it unnecessary to carry around extra stuff with me. However, it’s a whole different ballgame when I’m at the beginning of a training block. I need some sweets, gels or isotonic drinks to keep me going.

I didn’t have either of these, so during my recent 10k, I was parched. I kept thinking about different drinks I wanted to taste: good ol’ Lucozade, fruit juices, Dr Pepper, beautiful cold tap water, etc. Anything to quench my thirst.

Upon arriving home, I glanced over to the corner of my kitchen counter and noticed I had some peach ice tea-flavoured ESN Isoclear Whey Protein Isolate (£46.99, ESN). I fancied something other than water, so I decided to try it.

As soon as I chugged my half-litre Isoclear mix, I felt refreshed. It was the combination of taste, protein content (25g per 30g serving) and some calories (around 100kcal per serving) that soothed my body as well as my brain.

Best of all, it literally tasted and looked like peach iced tea. Since it was a warmer day (in February), all I wanted was a nice, refreshing drink, and the Isoclear was just that. The initial experience was so transformative that I had it after every single run and workout. I literally can’t stop drinking it.

ESN’s Isoclear (and other clear proteins) come in different flavours, of course, such as Cherry, Apple, Green Tea, etc., so even if you aren’t a fan of powdered iced teas, you should be able to find one that works for your palate.

I’m a clear protein convert now, that’s for sure. If you still aren’t (no judgment here), check out T3’s best protein powder guide for other options. If you want to bulk up, you might want to peruse our best weight gainer guide instead.

There's no denying that January is the perfect time to hit the reset button and get back on track. Whether you’re hoping to dive into runningor improve your sleep, the new year offers a fresh start. However, if your nutrition is at the top of your list, this new gadget should be on your wish list.

Cosori has just unveiled its Smart Nutrition Scale, a cutting-edge kitchen tool designed to make healthy living easier. With precise food tracking and detailed nutritional analysis, it helps you stay on top of your diet goals. It also connects seamlessly with one of the brand's cooking appliances, which we'll get onto in a little while.

The Cosori Smart Nutrition Scale is priced at just under £50 (around $65), which is surprisingly affordable for a gadget that promises so much. If you're interested, it can be purchased from Amazon.

The scale works by connecting seamlessly to the free VeSync app via Bluetooth, giving users the ability to track 19 essential nutrients, including calories, carbohydrates, protein and fats. It then generates detailed nutrition reports – available daily, weekly or monthly – so you can monitor your progress over time. The scale features a large LCD display for real-time visibility, whilst the VeSync app provides deeper insights with more detailed nutritional analysis.

Currently, the scale is compatible only with the Cosori Turboblaze Air Fryer, which is known for cooking food nearly twice as quick than the brand's previous models. However, there’s potential for compatibility to expand in the future, possibly including the new Cosori Dual Blaze Twinfry.

It's crafted from food-grade 304 stainless steel, meaning it's easy-to-clean and practical for daily use. Additional convenient features include five different selectable units (with specific settings for water and milk),and precise measurements ranging from 2g to 5000g.

FoodMarble, the pioneer behind the world’s first personal digestive tracker, has introduced a new programme that gives users greater control over their digestive health. Packed with advanced tools and features, it offers a significant breakthrough in managing conditions like IBS, SIBO and food intolerances, and is expected to be amongst the best personalised nutrition tests in no time at all.

Launched in 2021, the FoodMarble AIRE 2 measures fermentation levels in the digestive system, helping users understand how their gut processes food. The new programme builds upon its success, guiding users through three key stages to improve digestive health.

The new programme is available immediately to all existing FoodMarble members via a software update, and new customers can purchase the FoodMarble device and access the programme on FoodMarble's website.

As mentioned, the programme guides users through three structured stages designed to improve digestive health. The Baseline stage monitors the body's natural response to a typical diet, the Reset stage identifies and eliminates foods that may trigger symptoms, and the Discovery stage tests specific foods to better understand their impact on the digestive system.

The programme also introduces a range of new features, including personalised profiles, barcode food scanning and RDA Rings to track users' daily FODMAP intake.

"At FoodMarble, we’re dedicated to helping people take control of their digestive health,” said Aonghus Shortt, CEO of FoodMarble. “This programme is a major step forward, providing users with smarter tools and deeper insights. We can’t wait to see the positive impact these innovations will have.”

It’s been a while since I played around with my diet. I used to try all sorts of shenanigans, from trying the keto diet and intermittent fasting to stopping drinking two litres of water a day. I always enjoyed seeing the effect of diet changes on my body and mind, which is why I jumped on the opportunity when Huel asked if I would be willing to swap my breakfast Black Edition Ready-to-drink for a couple of weeks.

It’s not the first time I tried Huel. I used to cover nutrition on T3 (now mostly done by my colleague, Bryony) and have tried many protein powders and mass gainer varieties. As a matter of fact, I reviewed the Huel Black Edition a couple of years ago, during the pandemic, when many of us were looking for alternative ways to consume our daily nutrition (with the shops emptied due to panic-buying).

Even though I’ve always been a bigger fan of whey-based products, I appreciate the environmental consequences of using milk-based supplements. Vegan foodstuffs, such as Huel, are better for the planet – that’s for sure. My biggest grief with them was the somewhat gritty taste and the fact they often repeat on you.

The Ready-to-drink Huel is a little different. It’s pre-mixed and has a smooth consistency. Plus, it comes in a bottle, so you can take it anywhere with you, adding to the already well-rounded convenience factor of the Huel RTD. I certainly appreciated this aspect, although I couldn’t help but feel that those bottles, albeit recyclable, probably aren’t as sustainable as reusing your own mixer bottle.

On a more positive note, I loved the nutritionally complete nature of the drink. It’s bang-on 400 calories per bottle and contains 35g of protein as well as all 27 essential vitamins and minerals. The brand claims the mix has 151 proven health benefits, from improved muscle function to better cognitive performance.

Of course, those benefits relate to Huel's ingredients. For example, vitamin C is beneficial for collagen production, and the Huel RTD contains it; therefore, the argument is that the drink itself helps boost collagen levels. I’m sure it doesn’t hurt that the product contains these ingredients, but equally, the Huel RTD isn’t a magic potion that turns you into the healthiest human being overnight.

That said, drinking Huel in the morning trumps a lot of other ‘breakfast’ options, including most cereals, toast, or anything you can get from Greggs (although I’m sure you can buy healthier stuff from them these days). Drinking Huel RTD will deliver vitamins and, most importantly, protein to your system in the morning.

I was sent the Iced Coffee flavour, which I thought was only coffee-flavoured. Turns out, it contains a healthy dose of caffeine (around 100 mg), which did make a bit hyper in the morning. You see, I gave up regular caffeine earlier this year; I only drink coffee occasionally. When I started drinking Huel RTD, I could definitely feel the caffeine in my system!

You can choose other flavours that don’t contain caffeine, of course. I think the Iced Coffee option is an interesting choice. I don’t see people who drink coffee swap their morning hot beverage for the Huel RTD, but then they would drink an extra cup’s worth of caffeine every morning. Or, if you’re not a coffee drinker, you introduce a regular source of caffeine to your diet, which might not be optimal for most people.

Other than that, I got used to drinking Huel RTD pretty quickly. I was initially concerned about how well it would fill me, but I didn’t feel more hungry than I did with any other type of breakfast I had in the past. I love the convenience factor – I often chucked one in my bag when I had to commute to the office or catch a flight.

The taste isn’t too bad, either. It comes in a few different flavours, which is excellent and makes it less likely to get boring, as you can always cycle through the different flavours. All flavours have a distinct Huel taste, but the different options help make it feel fresh.

Would I continue having Huel every morning? It wouldn’t be the worst idea, but I think the Ready-to-Drink version is best suited as an occasional option due to plastic bottle buildup. A more sustainable option would be to mix your own and use RTD when taking water and the powder separately isn’t an option.

You can buy Ready-to-Drink bottles at Huel UK and Huel US (the brand doesn’t seem to have an Australian website). A box of 12 costs £45.50/ $72.50 (approx. AU$83). You can save 10% in the UK (or 20% in the US) if you subscribe, with the shortest delivery frequency being two weeks and going up to eight weeks.

Huel has just shaken up its Black Edition Ready-to-Drink line with two new flavours: Iced Latte and Strawberry Banana.

Known for being a high-protein, nutritionally complete food option, the Black Edition Ready-to-Drink has already become a favourite among people who want to get their health food fix without the hassle of cooking.

The Iced Latte option will appeal to coffee lovers seeking an understated flavour with a nutritional boost, while Strawberry Banana offers a sweeter, fruitier alternative that keeps the protein levels high without loading up on carbs.

Like the rest of the Huel Black Edition range (and some weight gainers and protein powders), these new flavours pack around 35 grams of plant-based protein per bottle, are fortified with 26 essential vitamins and minerals, and are completely vegan, ticking all the boxes for those following a plant-based diet.

They’re also low in carbohydrates and free from artificial sweeteners, catering to the health-conscious crowd who want a quick, balanced meal without sacrificing flavour.

Huel’s Black Edition was already designed for those on the go, but with Iced Latte and Strawberry Banana joining the lineup, finding a meal you look forward to drinking just got easier.

While the idea of complete food shakes might not excite everyone, Huel seems determined to make it a tastier experience for all. Check out the new flavours at Huel; prices from £41.00 per box (12 bottles) or £3.42 per serving (400kcal).

The new flavours aren’t available in the US yet, where a box of Huel Ready-to-Drink will set you back $58.00 per box (12 bottles) or $4.83 per serving (400kcal). AU price and availability TBC.

In today's day and age, there are a huge number of devices that help us keep track of our health and welling. From the best personalised nutrition tests to the best sleep trackers, it's incredibly simple  to check in and make sure our bodies are working as they should. However, there's one brand that want to make this process easier than ever. 

Fueld launched its AI-powered app last week, designed to provide an instant view of a meal’s nutritional value from just a photo. It also offers instant insights around protein, fibre and other nutrition, and provides personalised advice to improve any meals on a nutritional level. 

The app is free to download, and is available on both Apple iOS and Android app stores. 

The app uses its advanced AI model to analyse shapes, colours, and textures within each image to identify food items, utilising contextual clues and typical food combinations to predict the most likely components of a meal. This data, along with nutrition databases, is used to generate a detailed nutritional profile for each meal.

Fueld claims that it's accurate about 80% of the time, which is quite an impressive assertion. When there's a food photographed that looks similar to another one, such as Greek Yoghurt and Sour Cream, the AI model will guess the likely match and let the user confirm. It will also use visual hints and typical serving sizes to guess the weight, but these can be fine-tuned at any point. 

Fueld Co-Founder, Glenn Smith said: “Fueld has the power to transform how people think about food and nutrition. Backed by science and enabled by incredible AI technology, we’ve made it easy to snap a picture of your meal and get an instant breakdown of what you’re consuming. It’s an amazing tool and experience which we’d encourage everyone to try."

Download the Fueld app now 

Interested in more? Check out 5 other free wellness apps that should be on your phone.

Following the launch of its hugely successful nutrition programme, Zoe is back with its first own-brand product. After conducting a variety of dietary studies, the brand has released a wholefood, plant-based supplement designed to help people better support their health. 

In one study, the Zoe team found that many people struggle to make the changes necessary to improve their diet. Whilst the best personalised nutrition tests are one way to do this, they can often be an expensive and time-consuming process. Zoe's new supplement therefore encourages better dietary habits for those who struggle with time and are looking for a more affordable solution. 

Daily30+ contains a blend of over 30 selected plants to introduce over 35 different types of fibre and 7000+ beneficial plant chemicals to a savoury meal in just one scoop. 

Tim Spector, co-founder of Zoe comments:

"Zoe scientists have formulated Daily30+ to set a new standard for the supplements industry. We are supporting better health through encouraging dietary change to include additional plants which the gut microbiome thrives on. It’s time for a change in the way we all view and use supplements.”

The Zoe Daily30+ has been specifically formulated to help address the top dietary risks associated with poor health. There are a number of ways it can be used, including sprinkling it on a seasonal salad or adding it to a sandwich.

There are a number of ways the Zoe Daily30+ can be used, including sprinkling it on a seasonal salad or adding it to a sandwich. 

Zoe's Daily30+ wholefood supplement is available to buy as a monthly subscription from the Zoe website, and is exclusively  available in select Waitrose stores as 7-day (£10) and single serve packs (£2.25) from 17th July.

Those who opt for the subscription service will receive a free branded tin and scoop. 

Interested in more? Check out what happened when I followed the Zoe nutrition programme. 

If you’re far too reliant on energy drinks (or pre-workout) to fuel your gym sessions and are keen to cut back on that sugar intake, Reign has a new tasty alternative for you.

The brand's latest drink offering is a clean energy drink called Reign Storm that not only contains zero sugar but is also vegan-friendly. 

The new energy drink contains 114mg of plant-based caffeine derived from a blend of green coffee beans, guarana, and green tea. Reign Storm says it “offers a better-for-you alternative to current energy drinks.”

This amount of caffeine is less than your typical can of Reign Fuel or Monster, but it is more than a Red Bull, so it is still plenty enough to fuel any hard gym sessions.

The 335ml cans are easy to store in your gym bag along with your obligatory container of post-workout vegan protein powder and come in three fresh, fruity flavours that are perfect for the summer: Valencia Orange, Peach Nectarine, and Kiwi Blend.

I've already tried Valencia Orange and can confirm it's a lot lighter than your regular energy drink. It's almost more like sparkling water, and the orange flavour tastes very similar to San Pellegrino’s Aranciata Orange—very tasty indeed! 

As well as containing natural flavourings and no added preservatives, the new line of drinks also contains nine vitamins and minerals (including Zinc, Biotin and Chromium).

Reign claims these help boost concentration, reduce fatigue, support immunity and even support the maintenance of skin and hair health.

So, even if you're not hitting the gym you can reach for a can knowing it's offering some extra goodness. Reign Storm is available to buy now in selected Sainsbury’s, Morrisons and other outlets.

After such an increase in popularity, there's no doubt that more and more people are turning to wellness technology, including the best smart rings and the best sleep trackers. However, programmes that revolve around personalised nutrition tests are particularly sought-after, and the Zoe nutrition programme is no exception. Whether you've seen it pop up on Instagram or noticed the gut health shots in M&S, we've all heard of it. The brand's marketing has been beyond impressive, and success stories have reached those far and wide. 

To find out more, I knew I had to give the programme a go. Despite eating relatively well and keeping an eye on my consumption levels, I'm always eager to explore wellness services that provide personalised results. The Zoe programme does exactly this, and despite having an exceptionally high price point, I was enticed to investigate its accuracy. 

Keep reading to find out my thoughts on the Zoe testing process, as well as my results and app experience. 

Testing

Unlike a lot of other personalised nutrition testing kits, the Zoe tests felt extremely comprehensive. I personally think this is a good thing due to the attached price tag, and you really feel as if you're going to find out a lot about your body. 

Once the semi large yellow box arrived on my doorstep, I uncovered three separate test kits. These included a gut health test, finger prick test and a blood sugar sensor, and to my relief, in depth instructions and guidance on how to carry out each one. As I had done a bit of research before the tests arrived, I was quite familiar with how it all worked, but was still pleased that the process appeared relatively simple. 

If you're unaware, the gut health test collects a stool sample to examine the diversity of the gut microbiome. The finger prick test collects a small sample of blood to check blood fat analysis, a reliable way to measure how quickly fat is cleared from the blood after a meal. These tests have to be carried out and sent off over the course of one day. However, the app was brilliant at notifying me how and when I should do this.

Now, if you've done your own research, you would have heard about the infamous blue cookies. There are two sets of cookies included (the lunch cookies are the blue ones) which need to be eaten at certain points throughout the testing day. These help the the blood sugar and blood fat tests to collect accurate results, as well as measuring the speed of digestion and gastric emptying. Once you then *ahem* pass the blue food dye, you then alert the app of how quickly you've digested the cookies. It's as simple as that! 

The blood sugar sensor is the longest part of the testing, and required wearing a continuous glucose monitor (CGM) on my arm for 14 days. This allows the app to gain real-time insights of how blood sugar levels fluctuate, depending on what kind of foods have been eaten. It should be noted that despite there being a tiny (and I mean tiny) needle involved, I didn't feel a thing when attaching it. It was also exactly the same with the finger prick test. 

Before testing commenced, I was invited to a quick meeting with one of Zoe's nutritionists who explained the process further and how to take part in each test. I thought this was a huge valuable part of the experience, and it provided the perfect opportunity to ask any questions and receive a personal answer. 

One thing I would say is that I didn't enjoy having to 'scan' my blood sugar sensor every time I wanted to read the results. I recently tried the Lingo Biosensor (read about our Editor-in-Chief's experience if you're interested) which continuously logs readings without having to be scanned. This variation just comes down to Lingo and Zoe using different CGMs, but it was frustrating having to transition between the effortless Lingo biosensor to one that needed more attention. 

Either way, I found the Zoe blood sugar sensor stayed on my arm securely for the two week period, and I didn't even notice it was there for the majority of that.

It should also be noted that those with certain health issues are unable to take part in the Zoe study, as mentioned on the website. This includes people with chronic health conditions, such as coeliac disease and diabetes. It's also unsuitable for those with an eating disorder or a previous history of one. 

Results

Those two weeks of waiting for my results combined a feeling of dread, doubt and intrigue at the same. I was interested in what the programme had to say, whilst remaining slightly sceptical at the same time. At one point, I woke in the middle of the night worried the tests would tell me I had the gut health of 105 year old woman who was about to drop down dead. 

However, when the email finally came through to say the results were ready, they were a lot more positive than I initially expected. Firstly, it took around two weeks from removing my blood sugar sensor for the results to come back. This was a lot shorter than I was warned, with Zoe stating it can take up to six weeks for the lab to process each sample.

Don't get me wrong, I do keep a close eye on what I eat, but I was anticipating my results to be worse than they were. My blood sugar control and blood fat control were good, as was my gut health. My food diary score could have been higher, but I was expecting it to be a slightly lower due to my testing days being more exuberant than normal. Either way, it gave me a great place to start and I was excited to see where things would go from there. 

App

The Zoe app is what impressed me the most when it came to the entire programme. Once my results were logged and analysed, it began providing me with personalised food recommendations and 'lessons' on what worked well for me and my body. For example, even though my gut health came back as good, it told me that my go-to plain porridge in the mornings wasn't boosting my digestion in the right away. The app then suggested a variety of nuts and fruits to add, all of which would promote the ratio of good gut bacteria to bad gut bacteria. I'd always avoided nuts to keep my calorie count down, but this was actually hindering my gut more than I'd anticipated. 

I also loved how the app would generate a daily score from 0–100 based on my food choices, using a traffic light system to indicate which foods are good or bad. This made it easy to keep track of what was working for me, and I'd be lying if I said the traffic light system didn't satisfy my perfectionism. 

I also really enjoyed following personalised recipes, especially as I knew they'd leave me feeling light and energised. It was also nice being able to log a meal as a whole, instead of having to break the ingredients down to get the nutrients information. I was enjoying it so much that I even decided to overlook the 'drink responsibly' notification I received after logging a glass of wine. It's all about balance, people. 

It was also nice not having to worry about calorie counting, focusing on lifestyle changes instead of food limitations. This is particularly refreshing take on the wellness and diet industry, and I think there are a lot of programmes that could follow Zoe's lead on this. There is still a large focus on weighing foods, but I don't believe this is necessarily a bad thing. 

Verdict

Overall, I was really impressed with the Zoe nutrition programme, and found it to be a detailed pathway of exploring what worked for my body and why. The testing was comprehensive but easy to follow, and it was fascinating to explore the unique influences on my digestion and blood sugar levels. There was a few particular points surrounding the testing that could be improved, such as the brand's choice of CGM and participation limitations for those with certain health issues. However, there's room for Zoe to build on this and enhance the programme in the future

For me, the Zoe app was the best part of the whole experience. The detail it provided in its nutrition lessons, food choice tips and recipes was outstanding, and it explains why the entire programme is priced so high. 

I would be tempted to recommend the Zoe programme to those who are looking for an entire lifestyle change. Most of my results came back as good or excellent, meaning I didn't receive as much advice surrounding my blood sugar and blood fat levels as expected. However, I did receive strong insights in other areas, so it completely depends on how your testing goes. 

Explore the Zoe nutrition programme further at Zoe.com 

The Myprotein Impact Week Sale has officially started and right now you can save up to 55% off (almost) everything across the site. That means no more scraping around the bottom of your protein tub trying to savour that last bit of powder, it’s time to treat yourself to a brand-new bag and stock up on supplements. 

This year the sale is even bigger, with the sports nutrition brand offering 10% off more than last year, so you can get bigger and better savings. To redeem, just add the word ‘IMPACT’ at the checkout. However, the sale is only on for a limited time and ends on Friday 31st May, so you'll need to be quick.

So that you don't have to spend endless hours scrolling, T3's team of fitness experts have done the hard work for you and picked out five of the best deals that you can save on. Whether you’re in need of protein powder or creatine to help build muscle, pre-workout to energise your workouts, or your snack draw needs re-stocking, the Myprotein Impact Week Sale has it all. 

Also, if you're not sure which protein powder is best for building muscle, check out our guide to whey, isolate and casein.

If you weren't aware, Mental Health Awareness Week has been taking place since Monday. Due to close tomorrow, it's been a perfect opportunity for many people to discuss the importance of mental health and how much it can affect our everyday lives. 

However, one thing that's often overlooked is the link between mental health and physical health. Many of us are aware of how to help symptoms of poor mental health, including certain breathing techniques, but what happens when it's having an effect on our physical health? 

To find out more, I spoke to Kyle Crowley, a nutrition expert at Protein Works. He explained how protein can actually be an important aid in supporting someone's mental health. Keep reading to find out why, and how to easily incorporate protein into your diet yourself. 

Is protein intake linked to mental health?

Increased protein intake has been linked to improved mental health, primarily due to its amino acid composition. Amino acids serve as the fundamental building blocks for our neurotransmitters such as Serotonin and Dopamine, which are vital chemical messengers in our brain that help to regulate mood, cognitive function and emotions.

When we feel stressed, it is not uncommon for our nutrition to be the first thing we neglect. However, depriving our bodies of nourishment during difficult times can exacerbate existing issues and work against us. Fatigue, irritability, and increased anxiety are just some of the symptoms that can manifest. 

Integrating high-protein foods into our diets can act as a protective and proactive measure to help alleviate some of these symptoms of suffering mental health by offering sustained energy and stabilising our blood sugar levels throughout the day.

7 easy protein-rich snacks to help support your mental health 

If you are facing mental health challenges, it’s not uncommon to displace good nutritional food for comfort high-sugar snacks. However, this swap can cause a sudden spike in energy and lead to sugar crashes, which can negatively impact our mood.

Here is a list of high-protein snacks that can help to boost your mood and enhance your well-being without requiring extensive preparation.

1. Almonds

Small but certainly mighty, almonds provide the essential nutrients to keep you fuelled for the day. They are also a great source of fibre, which is essential for gut health.

2. Rice cakes 

While rice cakes are typically associated with low calories, they also contribute to your protein intake. Consider adding peanut butter as a topping for an additional protein source. 

3. Hummus and veggie sticks 

Hummus and veggie sticks are a classic combination that blends a great source of protein with fibre. 

4. Protein yoghurt 

Protein-rich and a great source of calcium, look for varieties with no added sugar and maybe look at adding fresh fruit to expand the flavour profile of your snack. 

5. Protein shake

With a wide variety of flavours available on the market, protein shakes are a quick solution that can be seamlessly integrated into your daily routine. 

6. Edamame peas

Not only delicious but a fantastic source of plant-based protein. Typically enjoyed steamed or lightly salted, there is roughly 11g of protein in 100g. 

7. Cheese

Cheese is a tasty and convenient source of protein, with various forms available. 

If you're interested in more, check out these 3 surprising ways your mental health is affecting your gut. 

Now that the warmer weather is here, it means summer isn't far behind. If you're like me, you'll be looking forward to all the barbecues, drinks parties and picnics, especially when it comes to all the delicious beverages on offer. 

However, instead of reaching for the typical favourites, switching things up can be a strong move. Healthier drink options not only taste just as good, but could even boost your immunity as well. We've already covered 5 of the healthiest alcoholic drinks, but what about non-alcoholic?

With this in mind, we spoke to Richard Smith-Bernal from The Juice Smith. He's shared with us five drinks you have to try this summer to stay energised and fresh while boosting your immunity. 

1. Hemp and cashew milk

Hemp milk and cashew milk are both excellent sources of zinc. Zinc plays a vital role in immune function because it aids in the development of cells that fight infection. Richard says, "Both these milks are rich in plant proteins and healthy fatty acids, which will help your skin, heart, and brain health."

Incorporate hemp milk or cashew milk into your daily routine by substituting either milk anytime you would normally use cow’s milk. Stir it into your immune-boosting green tea, pour it into your cereal, or simply enjoy a cool, refreshing glass on its own. Not only will this creamy, cold drink keep you hydrated and cool this summer, but you’ll be able to consume it knowing that you’re boosting your immunity! 

2. Lemon ginger tea

If you are someone who enjoys a refreshing glass of iced tea on a hot summer day or a cosy cup of hot tea before bed, then you will be thrilled to learn how tea–specifically lemon ginger tea–is a natural immune booster. Not only does it contain antioxidants that fight inflammation, but lemon ginger tea is an excellent source of Vitamin C, which aids in bolstering your immune system. Ginger, in particular, helps with immunity and is also great for boosting efficiency in your digestive system.

Richard says, "Similarly, green tea contains one of the highest concentrations of immune-boosting antioxidants. Just make sure you skip the sugar to avoid counteracting the health benefits."

Whichever way you enjoy the above teas, you can sip happily, knowing you're staying hydrated while boosting your white blood cell count.

3. Blended fruit juice

Almost nothing compares to the revitalising feeling of freshly blended fruit juice on a warm summer morning. Citrus juices, for example, are packed with Vitamin C, a vital participant in protecting cells from harmful pathogens. This is why it is common to take Vitamin C tablets as a preventative measure when you start to feel a scratchy throat or have a mild cold. 

Another fruit rich in Vitamin C is watermelon. Vitamin C, Vitamin A, magnesium, and arginine are all nutrients naturally found in watermelon, which help maintain a healthy immune system. If you are curious about a tasty and hydrating summer treat, Richard recommends that you try combining a medium-sized watermelon, a handful of mint leaves and half a lime. 

4. Fermented drinks

Richard says, "Fermented drinks like kombucha and kefir are rich in probiotics which contribute to your overall gut health. Introducing new microbes into your gut through fermented food and drinks diversifies your gut microbiome."

Kefir is a cool, creamy, probiotic haven with a texture similar to yoghurt. It contains a bacteria called Lactobacillus kefiri and Vitamin D, which act as armour against infection and disease. You can satisfactorily sip your glass of kefir as an afternoon refresher, or you can even sprinkle some granola on top and enjoy it for a breakfast that will have both your gut and immune system in tip-top shape.

5. Water

Although it may seem obvious, water should be high on your list of go-to drinks this summer. Richard says, "Water is essential for immune function because it aids in the absorption of vitamins, antioxidants, and many other nutrients humans need for a healthy, well–maintained immune system. It helps deliver these nutrients throughout the body and is also vital for flushing toxins."

If you get bored of the taste of still water, try sugar-free sparkling water or infusing your water with citrus for an even more refreshing taste. You could also check out our 5 ways to stay hydrated that don’t involve drinking water.

Interested in more? Check out the superfood ingredient has twice the amount of protein than a steak. 

If your goal is to build muscle then, as well as supplementing with creatine, making sure you consume enough protein is key to help your muscles repair and recover. Although consuming whole foods is always best, adding a protein powder to your diet is one of the easiest ways to up your intake. 

But apart from having to choose from the hundreds of flavours out there, you need to make sure you’re picking the best type of protein to support your muscle-building goals.  

Whey concentrate, whey isolate and casein are three common types of protein powders you’ll encounter, but which is best in helping you secure gains? We spoke to Dr Mark Evans, a Nutrition Consultant at Optimum Nutrition to find out.

Whey, isolate and casein: what’s the difference?

Before we jump into which protein is best for building muscle, let's take a look at each protein more closely. While there are differences that set the three apart, there are similarities too. 

Dr Evans points out that whey, isolate and casein are all derived from milk during the cheese making process. “Every gram of protein in these powders provides four calories, so any calorie differences between them is due to protein content, serving sizes or the presence of other nutrients such as carbohydrates and fats,” he says. "They all also contain the nine essential amino acids that are essential for muscle growth and recovery."

Ok, now for the differences...

Whey: This is by far the most popular protein supplement on the market. “Whey is a fast-digesting protein that is quickly absorbed by the body, making it an ideal choice for fast delivery of amino acids to the muscle during the post-workout recovery period, or any time during the day to help you hit your daily protein target,” explains Dr Evans. 

Whey isolate: Isolate contains a higher protein purity than both whey concentrate and casein. “It undergoes a filtration process to remove most of the fat, carbohydrates, and lactose,” says Dr Evans. “Isolate can be particularly useful for people who may have digestive sensitivities to other types of whey powders.” It’s also typically more expensive because of the extra step in processing and its higher protein purity. 

Casein: The main difference with casein protein is that it takes longer for the body to digest, which means a more sustained supply of amino acids to the body over a longer period. “This makes it an excellent protein choice between meals, during extended periods of fasting, or before bed,” says Dr Evans. “Casein powders are also slightly higher in carbohydrates compared to whey protein, but are higher in calcium and phosphorus, which are important minerals for bone health.” 

Which type of protein powder is best for building muscle?

Out of the three proteins, Dr Evans recommends whey protein if building muscle is your goal, whether that be concentrate or isolate. He says this is because of its fast absorption rate to deliver amino acids to the muscles quickly after a workout, but also because it has higher levels of leucine, than casein. “Leucine is an essential amino acid and is a key trigger of the muscle-building process, so these two things combined make it the ideal choice for muscle-building efforts,” he says.

Not sure how much protein you should be consuming a day? Check out Optimum's Nutrition protein calculator, it will also recommend your carb, fat and calorie intake.

T3's top protein picks 

If you need a new protein to add to your kitchen cupboard, here's three that we really rate...

You've heard it before and you'll hear it again, but breakfast really is the most important meal of the day. The NHS even strongly recommends not skipping breakfast, especially as it can help you get the nutrients you need for good health. What you decide to eat for breakfast is a different story, but it's generally suggested that consuming something is better than nothing at all. 

That being said, a lot of people can get confused about when they should be eating their first meal of the day. In a world full of intermittent fasting and weight loss methods, it can be hard knowing what works for your body and what aligns with your own fitness goals, so it's always useful to hear directly from a nutritionist. 

Tim Spector, Professor of Genetic Epidemiology at King’s College London and founder of the Zoe nutrition programme, recently shared his own opinion with the BBC. Like the NHS, his response refers to the idea of skipping breakfast as unhelpful, but his advice about the healthiest time to eat breakfast may baffle you. 

What time should you eat breakfast?

In response to this question, Professor Spector maintains that everyone is different when it comes to their nutrition. "Some people are programmed to prefer eating earlier in the day and others later, which might suit our unique personal metabolism. We need to move away from this one-size-fits-all advice", he says.  

Professor Spector goes on to share that leaving 12-14 hours between your last meal of the previous day and first meal of the following day is the best route to take. This means an early breakfast is ideal for those who eat dinner earlier on, and a late breakfast is best for those who have dinner later into the evening. 

He says that this routine is high beneficial to your gut bacteria, especially as it "allows your gut lining to clean up the debris from the night before". 

"The more they do this, the stronger your gut wall is, and [this] appears to help your immune defences."

Interested in more? Check out the 4 reasons why your breakfast choice is giving you the afternoon slump.

Whether the energy is lacking, or you’ve got a hardcore session that you need to smash, the best pre-workout can help. “Pre-workout supplements are designed and intended to enhance performance and 'energy' before exercise, and contain a mix of ingredients to help do so,” says Myprotein Nutritionist, Jamie Wright.

Just like creatine and protein powder, pre-workout is one of the most popular sports supplements on the market. But what are the benefits of pre-workout? How often should you take it, and when? More importantly, is pre-workout bad for you? 

Read on for everything you need to know about pre-workout, as well as a quick roundup of our favourite ones.

Best pre-workout: our pick

What is pre-workout and what’s in it?

In a nutshell, pre-workout is a supplement that gives you an energy boost. It comes in a variety of forms, such as powder, drinking shots and even gummy sweets, with powder (often) being the most popular.

Caffeine is the key ingredient in pre-workout, as this is what gives you that much-needed energy boost, followed closely by creatine. “Caffeine enhances alertness and delays fatigue by stimulating the central nervous system,” explains Jamie. “Creatine is included for its benefits to increase muscle mass, strength, and power output.” 

Beta-alanine is another common ingredient, that Jamie says “helps combat muscle fatigue by increasing carnosine levels in muscles”. 

Other ingredients include amino acids (such as BCCAs), nitric oxide precursors (such as L-arginine and L-citrulline), which help improve blood flow to muscles, enhance oxygen and nutrient delivery. Plus, you’ve got additional vitamins and minerals like B vitamins for energy metabolism and electrolytes for fluid balance.

"In the right formulations and with the right forms and doses, these components work collectively to better optimize various aspects of workout performance, including energy levels, endurance, strength and recovery," says Jamie.

Is pre-workout bad for you?

“As with anything it depends on the person and how the product is ultimately used (or, in some cases, abused),” says Jamie.

The primary ingredient he says people need to be wary of is the caffeine. “For some, this may cause elevated levels of anxiety or disruptions to their sleep. But, for others, it may cause heart palpitations and changes in blood pressure,” he says. 

The Food and Drugs Administration has cited that 400mg of caffeine a day as an amount for healthy adults (that's four to five cups of coffee). Jamie says it’s therefore very important that individuals who are more susceptible to stimulants to be aware of the content of the pre-workout they are ingesting.

Are there any side effects?

You may experience some side effects with pre-workout but, then again, you may not. Ultimately, it depends on the type of pre-workout you’ve chosen and may differ from person to person.

Jamie says common side effects can include jitters, a racing heartbeat, and difficulty sleeping, (that’s if you’ve taken your pre-workout late in the day). “Some might also experience digestive upset, like nausea or diarrhea, especially if the supplement has a lot of artificial additives too, or higher levels of certain electrolytes in particular forms (such as magnesium oxide),” he adds.

The other most common side effect is getting an itchy, tingling sensation, which is often experienced on your face, hands, and neck. This is an effect called paresthesia and it can occur when pre-workout contains beta-alanine. “This usually kicks in shortly after taking pre-workout and it fades away after an hour or so,” says Jamie. “Some people might not mind it, and it's often seen as a sign that the supplement is kicking in.”

How to take pre-workout

If you’ve brought a pre-workout powder, always read the instructions on the back of the  packaging as to how much you should take, and when. Typically, you’ll mix a scoop of pre-workout into water and then consume it anywhere between 30 minutes to an hour before your workout.

Pre-workout shots don’t require any mixing, and are usually consumed between 20 to 30 minutes before a session. If you’d rather pre-workout gummies, again, check how many you need to eat for a single serving, as this will differ from brand to brand. 

How often should I take pre-workout?

“If you are taking a stimulant based pre-workout I would reserve it only for the times that you feel you actually need it,” says Jamie. You don’t want your body to build up a tolerance to it, otherwise you won’t experience its benefits. Jamie advises also taking it earlier in the day, if you can, so that it doesn’t disrupt your sleep. 

Non-stimulant pre-workouts (that don’t contain caffeine) Jamie says this is fine to consume before virtually any workout.

Should you dry-scoop pre-workout?

Dry scooping – where you basically shot a scoop or pre-workout powder without any water – has become increasingly popular due to social media and fitness influencers doing it. 

"Unless the product is specifically designed as a dry scoop pre-workout (like the Myprotein Origin Dry Scoop), it is not safe and should be avoided," says Jamie. "Dry scooping can lead to a rapid increase in heart rate and blood pressure due to the concentrated dose of caffeine hitting the system all at once.Additionally, it poses a risk of choking and can irritate the respiratory tract."

What's a non-stimulant pre-workout?

As we mentioned previously, this is a pre-workout that doesn’t contain caffeine, so it’s a great option for those who train in the evening and find that regular pre-workout disrupts their sleep, or stomach. 

“They work by enhancing blood flow to your muscles through nitric oxide precursor ingredients like citrulline, or arginine,” says Jamie. “This improved circulation delivers more oxygen and nutrients to your muscles, enhancing endurance, performance and recovery.”

Many will still contain all the other ingredients that you’ll find in normal pre-workout – such as creatine, beta-alanine, electrolytes and vitamins – so, you get the workout benefits, just without the buzz or crash that stimulants can bring.

The London Marathon is approaching faster than expected, with the huge event taking place this Sunday. If you're taking part, you're probably set to go with the best trainers and best running watch, but have you considered how to best prepare your body beforehand?

From prepping your skin to making sure you consume the correct food beforehand, there are many things you can do that will ensure you perform at your best. 

We've therefore spoken to a mixture of nutritionists and experts who have shared their advice on what you can do to support your wellbeing ahead of the marathon. Keep reading to find out what they said, and how their advice can help you. 

1. Eat the right foods beforehand

We've spoken to the sports nutrition experts at Bulk who analysed the nutritional content of popular dishes to see which are the best for building muscle and helping with stamina. A spokesperson from Bulk commented: “It is important for athletes to get nutritionally rich meals, especially ahead of the London Marathon which requires a lot of physical, and mental, effort."

You should be aiming for ingredients such as onion, garlic and tomato. Not only are these a great base for most meals, they're a reliable source of B and C vitamins, all of which help different enzymes function and strengthen our immune system. Olive oil also has anti-inflammatory properties and have proven to be an excellent source of antioxidants. 

If you're a snackish person, nuts are great for regulating biochemical reactions such as blood pressure, sugar levels and muscle function.

2. Apply SPF 50 in the morning

Whatever the weather is on Sunday, prepping your skin beforehand is crucial. Nicola Moulton, skincare expert at Beauty Pie, explains that sun damage can lead to "dry, dehydrated and sunburnt skin in the short term and dark spots, loss of collagen and wrinkles in the long term."

"Even during the winter months, it’s important to wear a broad-spectrum SPF with high UVA and UVB protection on your face, neck and any skin that isn’t covered up when you’re running. Wearing extra protection like hats and sunglasses will also help to minimise your exposure to harmful UV rays,” explains Nicola.

3. Stay hydrated throughout

When running the marathon, it's extremely important to stay hydrated to replace any lost electrolytes. Make sure to consume a sports drink and food, such as gels and bars, as they provide a quick source of energy and essential electrolytes to keep you performing at your best. 

You should aim to drink about 0.4 to 0.8 litres of sports drink per hour to stay properly hydrated and fuelled. However, it's important that this is spaced out to maintain your energy.

4. Consume protein afterwards 

Protein plays a crucial role in the recovery process after running a marathon, especially as long distance running can cause microscopic damage to muscle fibres. Protein provides the building blocks (amino acids) necessary for repairing and rebuilding these damaged muscle tissues, aiding in muscle recovery, growth, and repair.

Sophie Gastman (ANutr), nutritionist at Innermost, recommends "consuming 20g of protein in the 1-2 hours after the event to help optimise muscle repair". Protein shakes are a super quick, convenient and tasty way to get the protein on-board for efficient and effective recovery.

5. Supplements!

Sophie also explains how nootropic supplements can "help exercise recovery through various mechanisms related to brain health, cognitive function, and overall wellbeing." Whilst their primary focus is on cognitive enhancement, some of their effects can indirectly support the recovery process after exercise by reducing inflammation, supporting cellular repair, and promoting restorative sleep. 

Supplements such as The Relax Capsules are designed to help speed up physical and mental recovery, reduce inflammation and regulate optimal hormone activity, thus promoting a faster recovery period. 

Avenger fans, assemble! Myprotein has joined forces with Marvel to launch a new line of protein flavours inspired by your favourite superheroes so you can take your training to a new realm.

The new flavours are variations of Myprotein’s best-selling clear whey protein. Four characters—Hulk, Black Panther, Spider-Man, and Captain Marvel—are available, each offering a blend of fresh, fruity flavours.

The Hulk flavour is a mixture of green plum and kiwi; Black Panther is blue raspberry; Spider-Man offers a blend of raspberry and strawberry, while Captain Marvel is a mixture of orange, mango and tropical flavours – sounds pretty tasty! 

Full-size tubs retail at £34.99, and each serving provides a decent 20 grams of protein. As you can see from the pictures above, the packaging is pretty cool (take a flick through if you haven't already), with a blend of matte black, gold and the superhero's iconic symbol. It’s definitely not one that you’ll want to hide away at the back of your cupboard.

However, it’s not just protein that you can get; there are also bespoke protein shakers (RRP £12.99) and character boxes (RRP £44.99). These include a full-size tub of your chosen superhero protein, a shaker and scoop, as well as three sample sizes of the additional protein flavours, so you’ll get to taste all of them.

This is the first line of products to launch in a multi-year collaboration with Marvel, so who knows what’s in store later down the line? Hopefully, there will be more superheroes, flavours, and maybe even some merch. One thing we do know, though, is that training has just got a little more heroic.

The Myprotein Marvel character boxes are now available to shop at Myprotein. The full-size tubs of protein will be available from 22nd April.

We all know the importance of getting our daily protein intake, particularly if we are strength training and want to build muscle. Adding protein powder into our diet is the easiest way to do this, but is there such a thing as ‘too much’ protein? Well, a recent study has revealed there is, so you may want to hold back on that fifth shake of the day.

Recent research published in the Journal of the International Society of Sports Nutrition has revealed that consuming more protein than your body needs, won’t provide any extra benefit to your muscle gains. Just to point out, it’s not saying there’s a negative effect of consuming too much protein but, if it’s not going to provide any extra benefit, is there a point? 

Let’s jump into the study…

This study was quite simple; 48 males between the age of 18 and 36 trained four times a week consuming either 1.6g per kg per day of protein, or 3.2g per kg. At the end of the 16 weeks, gains in lean mass and strength were found to be similar across both groups, revealing that consuming more protein doesn’t equal more gains. There were no downsides for the group that doubled their protein intake either, and the study also showed that liver and kidney function was normal.

Similarly, a 2018 systematic review, which looked at research from 49 studies also found that “protein supplementation beyond a total daily protein intake of 1.6 g per kg per day provided no further benefits in muscle mass or strength".

When looking to increase strength and size, the general consensus is to consume anywhere between 1.6-2.2 grams per kilogram of bodyweight per day. But what this study has made evident is that you don't need to go into protein panic mode and start smashing in the shakes thinking 'more is better'. Yes, a bit more may be needed to help you achieve your goals, but too much more isn't going to get you them any quicker, clearly.

Easter weekend is right around the corner, meaning the supermarket shelves are filled with an abundance of chocolate temptations. However, if you're watching your sugar intake or try to maintain a calorie deficit, it can be difficult knowing your limits. Don't even get me started on the Easter egg hunt. What's the fun in spending hours looking for your chocolate, and then not being able to enjoy it? 

With this in mind, I spoke to Pamela Nisevich Bede, a nutritionist for Lingo, Abbott. She explained how the Lingo team has been putting certain chocolates to the test, just to see how impactful the sugar content can be. Pamela explained how she "doesn't like to demonise foods, however it is good to be aware of how different foods can impact glucose spikes.”

Keep reading to find out the eight tips she shared on how to enjoy your Easter chocolate guilt free this weekend. You can thank us later! 

1. Go dark over milk

You may have heard that dark chocolate is a better choice than milk or white varieties. This is completely true, especially as dark chocolate provides us with health benefits that the other varieties can’t. You should aim for at least 80% cocoa where possible to reap the benefits of dark chocolate, including low sugar content, high antioxidants and elevated fibre levels. 

2. Practice portion control

If you're a person that craves sweet things, it can be tricky not to indulge yourself with a chocolate feast. That's why it's recommended not to turn to chocolate when hungry, even if you feel low on energy. If you do have a sweet tooth, try having one small piece of chocolate and then leave it for 10 minutes. Your craving may have disappeared, meaning you'll avoid a chocolate binge and end up feeling better in the long run. 

3. Pair with low glycaemic foods

When enjoying your chocolate, try pairing it with nuts or cheese. This can slow down the absorption of sugar in the bloodstream, leaving you feeling more energised and balanced as the day goes on. Why not stick a few eggs on the post-roast cheeseboard? We're sure no one will notice. 

4. Timing is key

If you are in the mood for some chocolate, it's really important to eat it after a balanced meal. Filling up on nutrient-dense foods first moves you closer to meeting your overall nutrient needs, and can slow digestion and absorption. It's just another reason why you should avoid chocolate on an empty stomach. 

5. Move more

After consuming your easter chocolate, try taking a walk or engaging in light exercises. This doesn't mean you need to go on a heavy gym session or a half marathon, but exercising is a great way to keep your glucose steady and stopping it from a spike.

6. Stay hydrated 

Staying hydrated is key for your overall health and for maintaining steady glucose levels, so drink plenty of water alongside your chocolate indulgence. If you're not a fan of water on its own, read about the five ways to stay hydrated that don’t involve drinking water. 

7. Uncover your unique response

With a glucose monitor and app like Lingo, you are able to see how your body responds to different types of foods. Yep, this includes chocolate! Read about our own experience with the Lingo Biosensor, and how it showed the body's reaction to certain foods. 

Interested in more? Find out whether Easter chocolate actually does help you sleep.

Whether you like it or not, the amount of health and wellness trends out there are endless. From viral sleep hacks to the best LED face masks, there's always a new technique or method to try out, and that's not going to change anytime soon. However, there's one trend that's still making the rounds, and that's collagen. 

We've already covered the recommended age to start taking collagen, with the answer being a lot lower than you'd expect. We've now spoken to Kyle Crowley, nutrition expert at Protein Works, who's explained the popularity of collagen on social media and how it can be added to your diet. 

Kyle said that collagen has become "particularly popular for women looking to improve their skin health. This is because the ageing process causes the body produces less collagen, which can lead to wrinkles forming. Studies have shown that collagen may help to slow down the skin ageing by reducing dryness and, in turn, the wrinkles it causes.”

Kyle also took us through the various ways to boost collagen production, and how it can be incorporated into an everyday diet. 

1. Bone broth

The popularity of bone broth as a health remedy has continued to grow throughout the past year, becoming one of the biggest wellness trends. Bone broth is one of the easiest and most effective ways for people looking to increase their protein intake and add probiotics to their diet, with one of the main proteins in the broth being collagen.

Collagen is the protein found in bones, tendons, and ligaments, so as the broth is cooking, these parts break down into collagen-derived gelatin, which helps with overall bone health. 

Another benefit of broth is its gut health benefits, especially as it contains probiotics that help rebuild the gut lining with beneficial bacteria left behind from the gelatin in the boiled bones.

2. Chicken

Poultry is a rich source of dietary collagen, and counts as an easy way to incorporate protein into your diet, especially as it’s a common meat already eaten by many.

As chicken is a good source of protein, it is also beneficial for promoting muscle growth. As it is low in calories but high in protein, it’s a popular choice for those looking to improve their overall health as well. 

3. Fish

Fish is also a great source of collagen, especially as it contains marine collagen. Marine collagen has particularly been in the spotlight for its anti-ageing properties as fish collagen is absorbed up to 1.5 times more efficiently into the body than bovine, cow-derived collagen. 

Found that interesting? Check out the 5 reasons why you should use sunscreen daily for healthier skin. 

With Valentine’s Day just around the corner, you might have started looking for romantic recipes to wine and dine your other half. It's the one day of the year that guarantees restaurants will be absolutely packed, so opting to stay at home is a great way to celebrate. 

In preparation for your delicious home-cooked meal, you may be wondering what the best ingredients are to work with. To help you out, I spoke to Kyle Crowley, a nutrition expert at Protein Works, who revealed the best aphrodisiac foods to choose on the big day. Not only will these foods get the juices flowing, but they're also great for gut health, meaning you won't be left feeling bloated and out of sorts when romance calls. 

Before you find out what they are, read our top 5 sexiest fragrance notes for Valentine's Day so you know what to spray. 

1. Strawberries 

Strawberries are well known for being one of the most romantic fruits, with the fruit often coated in chocolate as a Valentine’s treat. They're a great source of fibre, with studies also showing that strawberries can aid in reducing gut inflammation, specifically in people suffering from symptoms of IBS.

Covering your strawberries in dark chocolate can also have benefits for the gut, with the sweet treat containing both high fibre and a number of antioxidants to help the gut lining. 

2. Asparagus 

If you're cooking up a romantic dish for your other half, why not add in some asparagus to improve your gut health in the process? Asparagus is not only delicious but also a great source of fibre, which plays an important role in digestion. The vegetable also has a high nutritional value and its prebiotic properties work to feed good bacteria in the gut. 

3. Chilli 

Spice up your love life in the kitchen as well as the bedroom this Valentine’s Day by adding a touch of chilli to your plate. Not only does chilli act as an aphrodisiac, enhancing sensations and blood flow in the body, but it also benefits your gut. 

When consumed in moderation, chilli extract may improve gut health by increasing the number of good bacteria and in turn reducing the number of disease-causing bacteria. However, be careful about how much you use as you don't want to be chugging down pints of milk as a result. 

4. Figs

If you're going for a cheeseboard or charcuterie board this Valentine's, try upgrading it with some delicious figs. They are full of fibre which provides the gut bacteria with prebiotics to feed on, improving digestive health. 

However, although these fruits are incredibly moreish when paired with your favourite cheese, be sure not to eat too many as figs have natural laxative properties. 

Looking for other ways to make a Valentine's night in more romantic? Check out these 5 ways you can set the mood with smart lighting. 

With so much conflicting advice on protein consumption out there, it can be difficult knowing what to insert into your diet. You may know exactly how many grams of protein you should eat a day or how protein aids weight loss, but the truth is that a lot of us are still in the dark. 

After recently discovering that Spirulina has twice the amount of protein than a steak, I decided to go out and find even more foods that are unknowingly protein-rich. Not only are the items on this list great for protein intake, but they're all delicious and easily integrated into everyday recipes. 

From guava to hemp seeds, here are the five foods that contain a lot more protein than you'd think. Who knows, maybe they'll make a way into your basket on your next weekly shop?

1. Guava 

Believe it or not, guava is one of the most protein-rich fruits out there. It has about 2.6g per 100g, taking it way above the protein content of a banana. It's a great fruit to eat because every bit of it is edible and contains useful nutrients such as vitamin C and fibre. 

Unlike papaya, it's also incredibly tasty, with many people preferring to eat it on its own or in a fruit salad. If this doesn't sound like you, why not pop some in a smoothie using one of the best blenders, and you'll be good to go! 

2. Tempeh 

Tempeh is especially rich in protein, coming in at about 20g per 100g. It's made from cooked and fermented soya beans, making it a popular meat alternative. Tempeh's high fibre content is also great for digestion and gut health, and is known for its filling and satiating effect. Unlike a lot of other protein sources, tempeh is considered a complete protein source, meaning it provides all the essential amino acids.

Better Nature produce delicious tempeh that's super easy to cook up, especially as there's no need for pressing or draining. Half a pack also has more than double the protein of an egg and three times more protein than Butter Beans. Its marinated tempeh is my favourite, especially the mediterranean tempeh pieces. 

3. Lentils

Lentils are an extremely rich source of protein, making them another great vegan alternative to meat or fish. There's 9g per 100g, meaning there's a lot packed into just a small amount. They're also rich in fibre which helps your digestive system function properly and fuel good bacteria in your gut.

As well as being protein-rich, lentils are also great at adding flavour and protein to plant based recipes. I love cooking them up and adding them to a salad with feta and fresh veg - delicious!

4. Parmesan cheese

This is probably one of the most surprising items on this list, especially as it's usually paired with a big bowl of delicious pasta. However, parmesan is a great source of protein, containing a whopping 38g per 100g. Not only does it taste great, but it's a a lot higher in protein than most other types of cheese.

This is probably due to ageing process required, and the lack of moisture that parmesan has. This also means parmesan is a lot more easily digestible compared to other cheeses, perfect if you struggle with dairy in general. 

5. Hemp seeds

Hemp seeds are the seeds of the hemp plant, but they only contain a tiny amount of THC, so don't get too excited. However, with 30g of protein per 100g, it's certainly enough to perk your interest. 

Like tempeh, hemp seeds are also considered to be a complete protein source, and they're also easily digested compared to other grains, nuts and legumes. 

Before you go, why don't you check out these protein pancake recipes? The big day is coming up after all...

The sport supplement scene is a bit of a minefield – there’s BCCAs, EAAs, Glutamine, L-carnitine – but if there’s one supplement almost all fitness enthusiasts are taking, it’s creatine (legally speaking).   

The International Society of Sports Nutrition says it’s one of the most popular performance enhancing supplements for athletes and of all the sport supplements out there it’s the only one that has studies backing its efficacy. It all sounds pretty positive, right? So, is it worth adding into your daily routine? Our guide below tells you everything you need to know.

What is creatine?

Creatine is actually naturally produced by the human body, where it’s mostly stored in the muscles and some in the brain. It’s also found naturally in foods, such as meat and fish, and our body uses it for energy. 

“Creatine increases your stores of phosphocreatine, a form of energy which is in the body’s cells,” says Alex Petitt-Ward, a personal trainer and online coach. “It helps your body produce more ATP (adenosine triphosphate), which is your body’s high energy system involved in short bursts of activity such as sprinting and lifting.” The more energy we have, the less rest we need which means we can go the extra mile with our training. 

Benefits of creatine

Studies have shown that creatine can help enhance muscle mass and strength, due to its enhancement on exercise performance. Alex explains because our body will have more ATP available (our quick energy system) it means our muscles won't fatigue as quickly and can therefore work harder. It can also help post-exercise too, as creatine's also been shown to improve recovery and injury prevention. 

Although, it’s not just avid gym-goers and athletes who can benefit from taking the supplement, as new studies have shown creatine can even improve cognitive function and boost short term memory. While a 2012 study revealed it can support those with depression. The eight week study with 52 women found that those who supplement with 5g of creatine a day alongside their antidepressant saw significant improvements in their HAM-D scores (a depression assessment scale).

Is there a best time to take creatine?

There’s no need to try and pinpoint an exact time to take your creatine, as Alex confirms there’s no specific benefit for when you take it, as long as you take it daily. “Some studies have shown benefits of pre exercise but at present not enough evidence exists to confirm this,” he says.

In terms of how often you should take it, the standard dosage recommendation is 3-5g of creatine monohydrate a day. The International Society of Sports Nutrition says the most effective way to increase your creatine stores is by taking 5g of creatine monohydrate four times a day, for five to seven days – known as a ‘loading phase’. After this, it’s the standard daily dose. A loading phase isn't necessary, Alex says you can stick to the 5g a day, but that it will take longer to get into the cells.  

Who should take creatine?

"Anyone who is performing any form of sprint or power based exercise should take creatine (HIIT, strength training, track training to name a few)," says Alex. "But now there is evidence to say that everyone should actually take it due to cognitive benefits of it as well." Creatine is consumed best with carbs or carbs and protein. You could add it to your protein shake, pre-workout meals, or even your hot drink (as it doesn't dissolve well in water).

The side effects

'Does creatine make you gain weight?' is one of the most highly searched questions surrounding the supplement. Creatine does increase water retention and, as a result, can lead to weight gain. However, we're not talking masses of weight here (it's not a weight gainer), more like 2-4lbs a week. Plus, creatine contains zero calories, so it won't contribute to fat gain. If anything, your muscles will look and feel fuller. Also, don't forget creatine helps you build muscle and muscle is heavy, which means the numbers on the scales go up.

Creatine : Our top picks

If you want to build muscle then, as Arnold Schwarzenegger would say, “you need to eat your proteins”. Protein powder is one of the easiest ways to hit your protein goal and right now you can get your hands on one of the best protein powders on the market for less than £16  from MyProtein – the award-wining Stoltman Iron Brute Clear Whey Protein. 

Maybe I’m pushing it labelling it as ‘the best', but as an active writer part of my job is testing and finding the best fitness products – including the best protein powders – and, let me tell you, I’ve tasted quite a few and this one is bloody beautiful! If you prefer a fruity, light, refreshing protein, rather than necking back a thick, milky one, then you’ll love this. Also, not forgetting the best part, it literally tastes like Irn Bru.  

The powder contains 20g of protein, zero fat or sugar and is only 81 calories, so it’s ideal for helping you up your protein intake, without overloading your calories. Although, if that’s something you need to do I’d recommend checking out our best weight gainers. My only gripe with this protein is that it froths up quite a lot and can cause a bit of an explosion if you open your shaker immediately afterwards (so let it settle first). Otherwise, it's a five out of five stars from me.   

The start of a new year brings new opportunities to start afresh and try something new. Whether you're hoping to increase your fitness or start drinking less, January is a great time to start, especially if it's been on your mind for a while. However, there's one resolution that a lot more people are focusing on in 2024 than previous years, and that's to consume more protein. 

It's no lie that there's a confusing amount of information surrounding how many grams of protein we should eat a day, and what protein sources are best. There also seems to be increased anxiety about consuming enough protein if you follow a vegan diet. As Veganuary is also a hugely popular New Year's resolution, it's important to quash the rumours that it's impossible to get all the nutrients you need when avoiding meat. 

With this in mind, nutrition brand Verve has revealed the trending superfood ingredient that contains twice the amount of protein than a steak. This means it's a perfect vegan protein source, especially for those carrying out Veganuary. Have you guessed what it is yet? Spirulina. 

Before you find out more, check out our best protein shake blender to get you started. 

What is spirulina?

Spirulina is a blue-green algae that has been classed as a superfood due to its natural nutritional content. The benefits of eating the superfood include supporting eye health and maintaining healthy cholesterol levels, and its vitamins and minerals can help your immune system, fight diseases and lower blood pressure.

Its 60% protein content has been hailed far and wide as a ‘saviour’ for those who struggle to maintain a healthy protein intake. What's more is that spirulina can contain up to 126% more protein than most meats, and findings from the USDA  have revealed that 100g of spirulina contains 57g of protein as opposed to 100g of steak containing just 25g. Crazy, right?

A study by the University of Exeter exploring algae-derived proteins from spirulina and chlorella also found that they work as great alternatives to animal proteins, particularly efficient in maintaining and building muscle. This means spirulina is great companion to your gym workout, especially as its rich nutritional content makes it a healthier option than a lot of other protein powders. 

Check out some of our top spirulina picks below: 

Why don't you now have a look at these 5 simple protein blender smoothies to supercharge recovery after exercise? They're easy to make and will give you a good excuse to try out your new favourite protein source...

The festive fun and frolics might already seem like a distant memory, but for anyone who perhaps went a little too hard on the tin of Quality Street or polished off one too many bottles of Baileys, the additional bulk and general lethargy can serve as a nagging reminder.

“Weeks of over-eating, over-drinking, and sitting back on the sofa are fun for a while, but come January, many will be looking to get back to a healthier lifestyle,” explains Abi Roberts, a qualified sports nutritionist and expert at protein and supplements company Bulk.com.

“There are plenty of benefits to taking a short break and treating yourself over the Christmas holiday. However, many of us are guilty of continuing these habits after the holidays have ended,” she adds.

It is a notion seconded by Ruth Fairchild, Reader in Oral and Public Health Nutrition at Cardiff Metropolitan University, who says that we should really get ahead of ourselves and not pack the cupboards full of festive treats before the big day.

“An adult’s Christmas day can rack up around 6,000 calories, which may be fine if you are planning to run up a mountain the next day, but for most of us, it is two to three times our normal energy intake,” she says. 

But what if we don’t have the willpower of a Shaolin Monk and can’t resist temptation? We’ve spoken to several experts in the field of diet, detox and gut health to get you back on track.

Don’t fall for fad diets

Ok, so we are already tying ourselves in knots a little here because we’ve suggested you follow our fitness advice and then tell you not to fall for fad diets. But stick with us here…

“January is regarded by most nutritionists and dietitians as exactly the wrong time to be considering a new diet option,” Ruth Fairchild explains.

“Indeed, the British Dietetic Association, who know a thing or two about diets, urge you not to fall into the predictable diet trap simply because experience tells us a ‘new year, new diet’ rarely lasts very long. In some cases, they can result in eating more, gaining weight, feeling less healthy and really reducing our self-esteem at what is traditionally a very low time of year,” she adds.

It is a sentiment echoed by nutritionist and gut health specialist at Deeply Foods, Orla Stone, who says we should instead look to include lots of gut-loving foods into our New Year diet.  

“Stop putting yourself through tough, hunger-inducing diets that won’t likely work. Having a healthy gut means having healthy gut bacteria, and we have trillions of them living in our large intestines. If you help your gut bacteria to thrive they will support so many aspects of your health, including your sleep, mood, immune health, blood sugar control and skin,” Orla states.

The overarching consensus is to make small healthy changes to your daily routine rather than following something strict and, more often than not, unsustainable over long periods of time.

Lose weight sensibly and sustainably

“We all have different energy requirements, outputs and different preferences and attitudes to diet. Naming and following a diet can get problematic,” academic Ruth Fairchild says.

“If weight loss is the key goal, it is important to eat as much variety of food as you can, but consume less total food - and move around more.  When we start tagging it ‘plant-based’ or ketogenic diet, then it is likely you are restricting food types to such an extent the result is less nutritious, palatable, achievable and sustainable than the diet you started with,” she adds.

Orla Stone, who is an expert on gut health, also suggests avoiding juicing. “Lots of people see this as a great way to detox, but the process of juicing removes most of the beneficial fibre from the fruits and vegetables, thereby removing that valuable food source for your gut bacteria,” she explains.

Walk everywhere

Walking is arguably the simplest and cheapest exercise available to us all. It’s almost entirely free since all you need is a pair of trainers or shoes that you’re comfortable in.

“Swapping out short drives to the shops or your daily commute is a great way to sneak exercise into your day without really noticing,” resident nutrition expert Abi Roberts from Bulk.com says.

“Walking has many benefits to your health: it builds stamina, burns excess calories, and is great for a healthy heart. Experts say that a brisk walking pace is best for your fitness – making this a simple and effective way to feel healthier,” she adds.

We’ve already waxed lyrical about the benefits of low impact cardio and walking is arguably up there with one of the best forms. Simply upping your step count to ensure you hit a minimum of 10,000 (or better still, 20,000) will burn calories in the background and reap huge weight loss rewards in the long run.

Punish processed foods

“Processed foods are dangerous, as it can become easy to consume hundreds of calories in small meals,” Abi Roberts states.

Rather than reaching for things in convenient packets, fill up on veggies and greens instead. “Vegetables are generally much bulkier and less calorie-dense than other foods, they’re also full of essential fibre, vitamins, and minerals,” Abi says.

“Filling up your plate with plenty of vegetables can be an easy way to control your calorie intake without feeling like you’re eating less. It can be hard to improve your diet without feeling hungry, but by bulking up your plate with veg you’ll still feel like your stomach is full,” she adds.

Some of the best in the business for this are sweet potatoes, broccoli, carrots, and Brussels sprouts, which are among the most filling and lowest-calorie vegetables.

Expert nutritionist Orla Stone has another simple rule that she thinks we should all follow: it’s the 30, 30 rule. 

“In addition to getting 30g fibre per day, you need to have around 30 different types of plant foods each week,” she says.

“Diversity of fibre intake results in a diverse microbiome that can then support your health in many different ways. Choose a variety of fruits, vegetables, nuts, seeds, whole grains and pulses over the week.  For example, choose a bag of mixed seeds and nuts over a single variety. Add a can of mixed beans to your favourite curry,” she adds.

Slow and steady wins the race

Far too many of us start out with the best intentions, only to tear out of the blocks, injure ourselves or get completely bored of the weird, lettuce-based diet we’ve inflicted on ourselves.

It’s just not sustainable, and the best way to approach things is steadily and with patience. Give it time, and you will see results. 

“The hardest part of exercising regularly is often not getting started but having the strength to maintain a regular routine. This is often due to aches and pains, which can be much worse after taking a Christmas break,” Abi Roberts says.

“Start your exercise plan with a frank and honest assessment of your fitness to avoid injuring yourself. 

“At-home exercise videos are an excellent way to get into fitness in a comfortable and convenient way. There are also many great apps and online services to help guide your fitness journey,” she adds.

The start of the new year is filled with many challenges, like Dry January, RED January and Veganuary. The latter, Veganuary, has become increasingly popular since it was founded in 2014, meaning this year marks its 10 year anniversary.

For those unfamiliar with the concept, Veganuary is a challenge that promotes a vegan diet and lifestyle by encouraging people to go vegan for the entire month of January. Most people who follow this challenge remove meat, dairy and other animal products from their meals, while others take it a step further and remove non-vegan ingredients from their homes, like shampoos, razors and toothpastes.

If you’re a meat eater or a vegetarian who relies on eggs and dairy as big components in their diet, it can be hard to go from having meat or dairy every day to cutting it out completely for 31 days. To help you achieve a successful vegan month, here are five mistakes everyone makes with Veganuary and how to avoid them so you can complete and enjoy the challenge.

P.S. Want more challenge ideas? Check out these January challenges you need to try and don’t forget to Get Fit for 2024 with T3 for diet and fitness advice.

1. Keeping non-vegan food in the house

The biggest mistake everyone makes during Veganuary is keeping non-vegan food, drink and other products in the house. Having non-vegan ingredients in your fridge or cupboards gives you the temptation to reach for the things you’re trying not to eat for the month. Instead, remove all obstacles from your home so you’re less likely to slip up during the challenge. To minimise food waste, store leftover meat and cheeses in the best freezer for the month while you conquer Veganuary.

2. Not stocking up on vegan essentials

For a successful Veganuary, it’s important to stock your kitchen with basic vegan and plant-based ingredients so you always have something to hand to prepare your meals. Keep your best fridge and shelves stocked with ingredients like oats, rice, lentils, beans, nut butters, sauces and fresh fruits and vegetables. Most products that make vegan cooking easier have a long shelf life, so you can use them at all times, whether you’re vegan or not. To make your life easier (and tastier), it’s also good to have vegan snacks available, especially at the beginning of the challenge when you might feel hungrier than normal as you figure out how to properly follow a vegan diet.

3. Expecting vegan alternatives to taste the same as meat

There are some amazing vegan alternatives out there and eating vegan meats and cheeses can make switching to a vegan diet much easier. But something that some Veganuary challengers falter with is expecting vegan alternatives to taste the same as the animal product it’s inspired by. Sorry to break it to you, but vegan sausages aren’t going to taste the same as regular sausages… shocking, I know. To remove disappointment and the temptation to go back to ‘real’ sausages, try not to put all your vegan eggs in one basket. Have fun testing vegan alternatives but don’t put all your hopes on them. Instead, experiment by making your favourite meat-heavy meals vegan. Seasoning and condiments will also be your best friend so don’t forget to add flavour to your food, too.

4. Forgetting about vitamins and supplements

As you’ve removed something from your diet that your body is used to having, you might feel sluggish or weak for the first few days or weeks of Veganuary. As long as you’re eating enough food and a balanced diet, the right vegan foods will give your body all the protein, iron, calcium and other nutrients it needs. However, there are some vitamins that are harder to get when following a vegan diet. According to Healthline, vitamin B12, vitamin D and omega 3 are often lacking in a vegan diet. Taking supplements with these in can help ensure you’re getting the vitamins and minerals you need (although I’d encourage you to speak to a healthcare professional first).

5. Not being adventurous with your meals

With any diet or lifestyle, it’s easy to get lazy with your meals, especially if you’ve never cooked vegan food before. But rather than sticking to the same vegan foods every day, get adventurous by looking up vegan recipes. Veganuary may be a challenge but it’s supposed to be fun and open you up to a different lifestyle, so try to embrace it and experiment with your meals. If you like to eat out or get a takeaway, look up vegan restaurants in your area so you can really see how easy it is to eat vegan food.

BONUS: Beating yourself up if you fail

If you’re struggling with Veganuary or you’ve accidentally eaten mayonnaise without realising it’s not vegan, it’s important to not beat yourself up if you fail. It’s a hard challenge if you’re used to consuming animal products regularly, so rather than completely give up, accept the slip and carry on as best you can until the 1st February. If you’ve found that you can’t do Veganuary in its entirety, tweak the challenge to your needs and preferences, for example, have a vegan meal a day or an entirely vegan day once or twice a week.

One of the best things about being an Active Writer is that I get to trial and test out  and a range of fitness products, from the best home gym equipment, to the best workout shoes and even supplements, like the best protein powders. So, when I say something is my favourite, I like to think it gives my opinion a little extra clout than the average Joe.

Speaking of protein powder, my all-time favourite flavour — the clear whey Vimto from Myprotein — is now less than £20 in the Black Friday sale! It literally tastes just like the real deal, is super refreshing (especially in the summer) and easy to drink. So, if you haven't tried it, this is your chance.

So what makes this protein so good? For starters, it tastes literally like the Vimto squash, so if you like that, it's a no brainer, you're going to like this. Being 'clear whey', there's obviously no creamy shake texture to this protein either, so if you're not a fan of those typical milkshake flavours and want something that's thin and not grainy, this protein is perfect. (It's important to note though this is still a whey protein, so it does contain milk.) My final favourite thing: this protein is super refreshing, especially in the summer time. Who wants to down a thick, creamy protein shake when it's baking hot? No one. But something that's cold, light and fruity? Yes please!

I've already grabbed my tub and as this is a limited edition flavour, it doesn't go on sale often, so I advise to take full advantage while you can! Also, make sure you check out our other great Black Friday fitness deals and page roundups, like the Gymshark Black Friday sale, Nike sale and Under Armour sale, to help you shop smarter this Black Friday.

We love an early Black Friday deal, but we’re not sure they get better than this. Myprotein will be selling clear whey isolate protein powder for 1p (yes you read that correctly, £0.01), perfect if you’re in need of a supplement restock, or are on the hunt for some affordable stocking fillers.  

The 1p protein sale will start at 8PM on Thursday 16th November. You’ll need to either sign up for the Myprotein email notifications, or download the Myprotein app, where you’ll be sent a code at 7:50PM to then use when the sale goes live. You’ll need to be quick though, as stock is limited and the code is only valid for the first 5,000 customers – so make sure you sign up for those notifications ASAP.

Customers will only be able to use their code once, on one product. However, if you are in need of more protein afterwards then check out our roundup of the best protein powders. If you're a fan of the Jelly Belly, Vimto and Cola clear whey, sadly the code isn't valid on these, but you'll still have a ton of tasty flavours to choose from, so don't worry!

That’s not the only stellar Black Friday deal we’ve found here on T3. We’ve rounded up loads of the best Black Friday fitness deals, including cheap Bowflex deals, cheap Fitbits and cheap Garmin watches too. Also, if you’re an Amazon shopper, make sure to check out our roundup of the five best fitness deals in Amazon’s early Black Friday sale, which includes top headphones, gym bags and home gym equipment too.

We don’t usually cover foody-type things here at T3, but when I noticed the Oreo Grenade bar box was on offer in the Amazon Prime Day sale I asked if we could make an exception. Not only is this my favourite protein bar, but I can say with absolute confidence that it’s the best out there and now you can get a box of 12 for under £20  – what a deal!

If you love Oreos, then you honestly can't go wrong with the Oreo Grenade bar. It's not like other protein bars that have a slight hint of whatever they claim to taste like, with a strong after taste of whey protein. This is an Oreo biscuit coated in milk chocolate and it tastes absolutely delicious. Plus, it's the perfect sweet treat that you won't feel guilty to indulge in. I enjoy melting mine a bit by dunking it in my tea, but soft or hard, it's a biccy that you'll love.

Recently, Grenade also released the white Oreo bar, which is also in Prime Day sale too! Although not as cheap as the milk chocolate Oreo bar, you can still get a box of 12 for £25. Either way, whether you're still yet to try this protein bar, or if you're already a fan, don't do a me and spend around £15 a week buying them singularly, take advantage of this deal instead. Also, don't forget to check out the other fitness deals in the Prime Day sale too.

These days it’s pretty easy to Google ‘Arnold Schwarzenegger workout’, and thousands of results come up. But when it comes to his diet, it can be a little trickier, especially because what we eat changes all the time. But, in a recent episode on his podcast ‘Arnold’s Pump Club’, the retired bodybuilder has shared what he eats in a typical day, as well as the major change he’s made to his diet, and we think you’ll be pretty shocked by the results.

When we look at Arnie, we immediately assume he packs in the calories, eats endless amounts of meat and could have a cheat meal every other day. The first is true, but the latter two aren’t. In fact, in the podcast episode, he says he actually eats 80% less meat than he used to. “My protein staples are eggs, salmon and chicken, but I have more and more veggie burgers with lentils and beans,” he says. 

Although Arnie claims his diet is pretty “boring” — bodybuilder diets usually are — below is a full breakdown of what he eats in a day.

What Arnold Schwarzenegger eats in a day

Breakfast – For many, the most important meal of the day. After completing a morning workout, Arnie says he likes to eat either some oatmeal or Greek yoghurt with granola — a good combo of carbs, protein and fats.

Lunch – Now, this may surprise you, but Arnie loves a salad, and this is his go-to with either a plant-based burger, chicken or salmon. Now and again, he also enjoys an omelette.

Dinner – Arnie says he likes his last meal to be “light”, which means a big bowl of soup. He does admit (to our delight) that every so often, he does let loose and have a steak, schnitzel or a delicious hamburger.

“But my key is to be very routine, so when I eat a big meal, it doesn’t automatically set me back because I’m eating well most of the time,” he says. In terms of extra protein, Arnie drinks the Ladder Plant Protein Powder, which is powered by pea protein.

Combine these eating habits alongside this Arnold Schwarzenegger workout plan, and you’ll be on the road to bigger muscles in no time. We’ve also shared a guide to how he sculpted his colossal back.

You can listen to Arnold’s Pump Club on Spotify.

Often, sustainable weight loss seems impossible. It doesn't have to be! While most people think the only way to lose weight is to do HIIT workouts and go on a water-only diet. In reality, the best way to lose belly fat and keep it off is to apply small changes to your routine. These micro habits can help you stick to your new, healthiest lifestyle and put you on a path to sustainable weight loss results.

What are micro habits? They are incremental habits everyone can do without drastically altering their behaviour. For example, a micro habit could be going for a short walk after your largest meal of the day to aid digestion and help the body metabolise the extra carbs. We asked Signe Svanfeldt, the lead nutritionist at Lifesum, to share five of the best micro habits she knows that worked well for people in the past.

If you're interested in weight loss, check out T3's guides on how to lose weight and how to lose belly fat. We worked with Signe before, so if you liked her tips below, read why too much exercise could jeopardise your weight loss efforts. Finally, science found the best fasting method for weight loss, which surprised even the researchers at the University of Illinois at Chicago.

1. Including more vegetables in your diet

"Vegetables are low in energy while high in nutrients", Signe says, "It's beneficial to include vegetables in our diet as they fill us up and provide nutrients and fibre. You can track veggie intake using apps these days, including Lifesum, to see if you meet your daily recommendations." Any vegetable would do, although the ones with more fibre content (e.g. beans, beetroot, etc.) are best for your guts. Green-leafed veggies, such as kale and spinach, are an excellent source of protein. 

2. Eating at least 30 grams of fibre per day

Speaking of fibre: it also makes us feel fuller for longer as it delays our digestion of the food eaten, Signe explains. "It's also beneficial for our bowel movements as well as gut flora", she adds. Beans are a fantastic source of fibre; most legumes have around 5-10 grams of fibre per 100 grams. Raspberries are also an excellent source of fibre; plus, these fruits are also low in sugar.

3. Stay hidrated

Eating more fibre is essential, but to help your body shift undigestible fibre in your stomach and guts, you'll also need to drink more water. Even a small glass of water after a meal can help you feel less hungry and aid digestion. "Sometimes, we can mix the feeling of thirst with the feeling of hunger, so by ensuring we stay hydrated, we can avoid overeating", Signe adds.

4. Include a source of protein to every meal

"Not only is protein vital for our bodies, but it also helps us to stay fuller for longer", Signe explains, "By including protein such as egg, poultry, beans, lentils and fish to every meal, we can stay fuller for longer, and avoid extreme hunger which often leads to less nutritious food choices." Avoid supplying your body with protein from one source only; try mixing ingredients and choosing healthy snacks such as nuts (they are also high in fibre). Alternatively, protein shakes and protein snacks can help top up protein intake. For more info, check out T3's best protein powder and best protein bar guides. 

5. Don’t underestimate physical activity every day

"Taking the stairs instead of the lift, or walking instead of catching the bus, can make a big difference", Signe says, "Getting regular physical activity in our everyday lives is important for our overall well-being but also for weight loss." Indeed, non-exercise activity thermogenesis, or NEAT for short – calories that we burn from activity other than intentional exercise – can help you shift stubborn fat easier. So, start fidgeting and stand up from the desk occasionally!

Who doesn’t love a good cup of joe? Many of us can’t properly focus without a cup of coffee in the morning and need another one (or two!) to get over the mid-afternoon slump. But, if you’re drinking multiple cups a day and find you’re getting a restless night’s sleep, it could be time to put down the grounds and step away from the best coffee maker.

While it might seem like having a risky 4pm coffee isn’t that big of a deal, you should be avoiding caffeine at a specific time of day, according to science. But when? In general, there’s many conflicting studies and sources about caffeine.

For example, Mayo Clinic found that despite caffeine’s benefits, coffee can raise blood pressure and increase cholesterol levels. In comparison, we found research that found three cups of coffee a day is good for heart health, so you can never be 100% sure… which is why we’ve done some digging.

To make sure you’re getting the caffeine kick you need but still getting a good night’s sleep at the end of the day, we’ve found the best time of day that you should stop drinking coffee, plus when you should have your first cup.

The exact time of day you should stop drinking coffee

According to multiple studies, caffeine can disrupt your sleep up to six hours after consuming it. This can lead to people losing an hour or more of rest a night. Due to this, many health experts believe that you should stop drinking coffee after 3pm.

Between 2 - 3pm is the window that you should use to consume your last cup of caffeinated tea or coffee, so by 9pm, you should be feeling sleepy and getting ready to turn in for the night. The same can be said for energy drinks and sodas.

Having a late night coffee can not only disrupt your sleep cycle and disturb your body clock, but having too many cups can massively impact your health. Aside from bad sleep or the ‘jitters’, if you drink more than 4 cups of coffee a day, you could experience side effects like headaches, muscle tremors, a faster heartbeat, anxiousness, dizziness and frequent urination, says a nutrition and healthy eating study from Mayo Clinic.

What time should you have your first coffee?

Further studies have shown when is the best time to have your first cup of coffee in the day. Many coffee or tea drinkers will have their first cup within an hour of waking up in the morning which isn’t great for the body or your overall productivity and focus.

The main reason for this is because caffeine can affect your cortisol levels aka your stress hormones. In an article written by The Independent, when your body releases cortisol, you feel more awake. By consuming coffee after you’ve woken up, this interferes with cortisol production and means your body relies on caffeine rather than your body’s natural hormones.

Instead of drinking coffee early in the morning, you should be drinking it when your body is producing less cortisol which is about 3 - 4 hours after waking up. So, if you wake up around 7am, you should be drinking your first cup of tea or coffee at 10am.

If you’re worried about your daily coffee intake, check out our guide on how to curb your caffeine addiction.

If you're in the process of trying to get bigger muscles to rival Chris Hemsworth or bulk up to the size of the Incredible Hulk, it's likely that you already know you need to eat a lot of protein to fuel your muscles, so they're ready to go again when it's time for your next workout. But just how much protein should you eat to gain muscle?

And how much should you eat to increase your size and rip your t-shirt to shreds with a flex of a bulging bicep? We asked James Collier, registered nutritionist, co-founder and head of sustainable nutrition at leading nutritionally complete food brand Huel, who we already worked with in another article (How much protein can you absorb in one meal?), to explain all.

Interested in nutrition? Check out T3's dedicated buying guides about the best protein powders, best mass gainers and best protein bars to learn more about which is best for your needs and what brands are worth your attention. As James mentions below, there are plenty of bogus products on the market, so it's not hard to get lost and opt in for the wrong products.

Why is protein essential for building muscle?

If you’re hitting the gym regularly, you might already be eating enough chicken to put Nando’s out of business. But just why is protein so essential for the muscle-building process?

‘What we’re trying to do when we go to the gym is overload the body and get the muscles to do more than they’re used to in order to cause the muscle fibres to tear,’ says Collier. ‘This means the body has the opportunity to repair these fibres bigger, stronger, and better than before. But the body needs enough protein to take full advantage of this opportunity. This is because protein is made up of amino acids, which are like lego pieces that the body then uses to repair and rebuild.’ 

Okay, so that all makes sense. But how much protein should we eat to reap the maximum muscle-building benefits?

How much protein should I eat to gain muscle?

As we explained in a previous article (how many grams of protein you should eat in a day), the recommended daily allowance (RDA) for protein is 0.8 grams per kilo of body weight per day. But many nutritionists agree this figure is woefully inadequate.

‘If you weigh 75kg, this equates to 60 grams of protein or two chicken breasts, and it’s really not very much,’ explains Collier. ‘This RDA is for sedentary people, in short, and as soon as you get moving, your protein needs to go up accordingly.’

When it comes to building muscle, however, Collier advises that you double this RDA. ‘Aim for 1.6 to 2.2 grams of protein per kilo of body weight. Anything above 2.2 grams, and we no longer see any benefits to building muscle,’ he adds.

How much protein should I eat if I want to bulk up?

‘When people talk about bulking up, it’s about putting on mass as well as muscle because that muscle must fit onto something,’ reveals Collier.

‘This means it’s not only the amount of protein you consume that’s important but also the number of calories. You want to consume more calories than you need to put on weight. There are plenty of calorie calculators online that can provide a guide, but 500kcal above your daily maintenance calories will do the trick,’ he adds.

What are mass gainers, and will they help me bulk up?

‘Mass gainers are designed to help you conveniently consume the number of calories and protein that you need,’ says Collier. ‘The problem is that many of them are just cheap protein powders with an even cheaper, highly processed carbohydrate such as maltodextrin. 

‘The best powders, however, provide a complete protein source: in other words, all the essential amino acids you need in adequate amounts, plus a higher quality carbohydrate such as powdered oats. If you’re going to use a mass gainer-type shake, check the label and pay just a little bit more to get a far higher quality product.’

Of course, you may well think that Collier is biased about his own products. But, to be fair, the Huel Black Edition did win the ‘Best Protein Powder or Snack’ category at the T3 Awards 2021, and it tops our list of the best weight gainers, so maybe he’s got a point...

Whether your mission is to get bigger muscles, bulk up, or lose weight, there is one thing you can be absolutely sure of: the amount of protein you eat to fuel your workouts will play a crucial role in helping you to achieve your goal – or not, if you don’t consume enough of this vital macronutrient.

In a separate article, we explained how many grams of protein you should eat in a day and, as it turns out, the answer is a lot, especially if you lead an active lifestyle or want to grow your body to Henry Cavill-like proportions. But does it follow that eating 100 grams of protein in one sitting is a good way to help you hit your daily protein consumption target?

To find out how much protein you can absorb in one meal, we asked Huel co-founder and registered nutritionist James Collier for the answer. For more info on protein consumption, check out T3's best protein powder and best weight gainer guides.

Is there a limit to how much protein can you absorb in one meal?

‘The most important thing I can say that is so often confused,’ says Collier, ‘is the difference between the amount of protein the body can absorb and the amount of protein that the body’s muscles can take up and use. Protein isn’t just used to build and repair muscle; it’s also used for energy, hair, skin and nails, all of which are made up of protein, as is most of the immune system’. 

For this reason, Collier says the body doesn’t really have an upper limit for the amount of protein it can absorb in one sitting. But at around 100 grams, he says, people are often limited to how much they can eat by gut issues, including intestinal discomfort and indigestion. So, how much protein can be used by the body’s muscles in one meal then? 

‘This is where the 30 gram stat you’ve probably heard of comes from,’ says Collier. ‘Aiming for around 20 to 40 grams of protein is great for building muscle and is also good for helping you feel full because protein is more satiating than carbohydrate and fat.’

Moreover, 30 grams of protein per meal is deemed the ideal amount because research shows that ‘skeletal muscle protein synthesis’ – the process used by the body to repair micro-tears in your muscles after exercise and help you grow bigger muscles - is maximised at 25 to 35 grams of protein during a meal. 

How much protein should I eat if I want to build muscle?

If you’re looking to build muscle – here is an article dedicated to the best advice on how to build muscle and another on how to bulk up – Collier advises that you should be consuming 1.6 grams of protein per kilo of body weight per day as an absolute minimum. 

‘This guideline tells you if you need to eat more than three meals a day because if you’re consuming more than 40 grams of protein in one sitting, it’s not going to help towards your muscle-building goals,’ he says. 

‘As an example, if you weigh 175 Lb/80kg, you’ll need around 128 grams of protein a day, which can be a lot to consume in just three meals, so you may want to think about eating additional meals or snacks in between that will provide you with good sources of protein.’ 

How can I get more protein into my diet?

Eating upwards of 128 grams of protein might sound challenging, but Collier says it’s more than achievable if you incorporate some simple strategies into your dietary regime. And that includes putting more thought into your breakfast. 

‘The first meal of the day is typically lower in protein for many people, so make a conscious effort to include protein there,’ he suggests. ‘An easy way is through a protein shake or by adding protein powder to porridge’.

Next, he advises that you continue to use protein powder throughout the day to help top up your protein levels to your required level, especially if you are time poor or struggle to digest a lot of protein in one go.

‘Protein shakes really help with convenience and there is nothing wrong with including them in your diet if you struggle to hit your protein goals. Ideally, most of your protein will come from wholefood meals, but this can be harder if you have a low appetite or follow a plant-based diet, for example.’

Protein. We all need it. Indeed, we’ve been eating various sources of protein since the dawn of time. But for something so simple – and so essential to our daily functioning – it sure does seem to confuse the hell out of a lot of people. 

The internet is awash with articles, discussion threads and videos all trying to explain how many grams of protein a day we should eat, how we should eat it, what protein sources are best, and how much more protein we should be consuming if we’re trying to lose weight, support an active lifestyle or gain muscle.

That said, a great deal of us still appear to be completely baffled and bewildered by the entire subject. So we’ve asked Liam Holmes, foodspring ambassador and founder of Ph Nutrition, to demystify everything about protein and explain the simple facts. Hold on to your chicken wings, and let’s go!

How many grams of protein a day should I eat?

The current recommended daily allowance (RDA) for protein consumption is 0.8 grams of per kilogram of body weight per day. However, there is an ongoing debate as to whether this is optimal.

‘This guidance is relatively low and only there to give a real bare minimum,’ says Holmes. ‘It’s certainly not indicative of what you should be consuming for ‘optimal’ levels of function. As a general starting point, everyone should be aiming for 1.2 to 1.6 grams of protein per kilo per body weight. This will get a good amount of protein into your body whatever your goal, whether you’re super active, aiming to lose weight, trying to hold on to muscle or living a sedentary lifestyle.’

With this as your starting point, the scale of your protein intake can then slide upwards depending on how active you are, your weight, and what your goal is. ‘When your goals change, i.e., you’re training a bit more or you’re trying to build muscle mass, you might need to increase that amount up to around 1.6 grams to 2.2 grams of protein per kilo per body weight.’

Do men need more protein than women?

The simple answer is no: men do not need to eat more protein than women. ‘As mentioned, protein requirements are based on your body weight, your activity levels, your goals and, potentially, your age,’ says Holmes. ‘Yes, on the whole, men have slightly more muscle mass than women, but a woman who is strength training five times a week will require a greater protein intake than a relatively slim, sedentary man.’

‘Also, let us not forget,’ he adds, ‘that protein does a lot more than just deal with muscle. Sedentary females with a slighter muscle mass, for example, will still want to be hitting their optimum targets of 1.2 to 1.6 grams per kilo per body weight to promote other processes in the body including digestion, neurotransmitter production and detoxification. Don’t just think about protein in terms of building muscle and aiding muscle recovery: it’s essential for other things such as cognitive function, energy regulation and immune function.’

Do I need to eat more protein if I’m weight lifting?

Regardless of gender, it’s your level of physical activity that determines whether you need to increase your protein intake further. If you’re sedentary - and not causing any muscle breakdown that needs repairing - Holmes says it’s fine to be on the lower end of the scale, at around 1.2 to 1.4 grams of protein per kilo per body weight.

However, he explains, the more active you are, the more protein you potentially need to consume, because increased activity levels can cause greater damage to muscles which will need help to rebuild and recover fully.

If your goal is fat loss, you still need to keep your protein intake relatively high to lose the right type of weight, i.e., fat, not muscle mass (more on this topic can be found here: Is protein powder good for weight loss?).

As we’ve said before, if your goal is muscle gain, you will need to increase your intake to around 1.6 grams to 2.2 grams of protein per kilo per body weight. This is because weight-bearing exercise causes more muscle damage, and therefore needs more protein to aid recovery.

‘Strength training, and anything that involves more eccentric movements (such as the downward phase of a bicep curl), or more loaded movements that cause more stress on muscles, will require more protein because you are breaking down that muscle,’ says Holmes. ‘Comparatively, exercising on a bike is an ‘unloaded activity’, so there’s no force going through the body.

And it’s the same with rowing because there is no eccentric movement. If your regular activities put no impact on the body, you can potentially keep your protein intake lower at 1.2 to 1.4 per kilo of body weight, even if you’re activity output is higher than average.’ 

Of course, whether your goal is to support your three-times-a-week runs or grow your muscles to Henry Cavill-like proportions, reaching these protein intake recommendations might seem a little impossible, if not a bit overwhelming. But don’t panic. Here are Holmes’ tips on how to consume enough protein for optimal intake:

1. Break down your daily protein intake target into smaller numbers

One of the key points to take away from this article is that your protein intake should be relatively consistent throughout the day, every day, across the week. 

Once you’ve established your goal, know your body weight, and have worked out your daily protein target, Holmes advises you to break down your target across the day, so it doesn’t feel too overwhelming.

‘Let’s take a person who weighs 70 kilos, regularly lifts weights, and needs to get in around 140-150 grams of protein a day,’ he says. ‘That might sound a lot, but if you break that down across the day into three main meals containing 25-30 grams of protein each, plus several snacks between meals and after diner adding up to an additional 60 grams, you’ll be sorted.’ 

2. Spread your protein consumption throughout the day

Distributing your protein intake throughout the day not only helps you hit your target better: it helps your body and mind function better, too.

‘The way we maintain muscle mass is a balance between muscle protein synthesis and muscle protein breakdown. Ideally, you want to be in a positive net protein balance across the day,’ says Holmes. ‘But if you eat very little protein at the start and middle of the day (say you have a croissant for breakfast, and then get a meal deal at lunchtime with a small amount of chicken in a sandwich), but you suddenly eat a huge steak or loads of chicken in the evening, that distribution is going to be skewed.’

‘We know that a certain amount of protein is needed to maximise protein synthesis so, put simply, you want to get that protein distribution as even as possible. While your total daily intake is the most important figure, the more you can evenly distribute it through the day, the more efficiently it’s going to be used by the body. This is something that EVERYONE can and should really try to focus on, especially as getting protein in during the morning can help with concentration, digestion, hunger levels. 

‘Protein is a really satiating macronutrient that makes us feel fuller. If you only eat carbs and fat - such as cereals or pastries - for breakfast, you’ll probably start to feel hungry an hour later. And then you’ll start on that rollercoaster where food choices become harder throughout the day and energy slumps start to occur’. 

Overall, it’s essential to distribute your protein intake through the day, not just have a protein shake post-workout.

3. It’s not all about the meat

When it comes to consuming protein, a lot of people automatically think they need to eat tons of steak, chicken and fish. But protein can be derived from many different food sources, such as beans, oats, eggs, yoghurt, vegetables like kale and broccoli, nuts, seeds, pulses, and plant-based substitutes like Tofu. If you construct your meals properly with a mix of these protein sources, hitting your higher targets shouldn’t be too hard and you won’t need to eat 150 grams of chicken a day.

‘The key is to combine all the different protein sources,’ says Holmes. ‘Try adding black beans to your rice and chicken dish, or seeds and nuts to a salad. Educate yourself to know what foods have higher protein levels, and incorporate them into your meals.’

Another tip from Holmes is the look for higher protein versions of real foods you already each, such as high protein pasta, or high protein bagels, which can be found in most supermarkets.

 ‘A pasta dish can quickly turn into a high protein meal if you use high protein pasta, add some chicken and kale, and use a low-fat, low-carb Greek yoghurt in your sauce – suddenly, you’ve easily bumped up your protein intake by an extra 10 grams without eating loads more meat,’ he adds. ‘Small tweaks and swaps can be really easy way for people to make small changes to their current meals that aren’t expensive. It’s just about identifying and searching out these foods.’

4. Remember, not all proteins are equal

Protein has amino acids, some of which are essential because we need them to function. Unfortunately, our bodies don’t produce these essential amino acids, so we must get them from our diet.

‘While meat, fish and eggs are complete proteins with all the amino acids, some plant-based proteins don’t have the full spectrum of essential amino acids. Therefore, if you only consume a plant-based diet, you might be missing out on some essential amino acids,’ explains Holmes. 

‘Pea protein does have all the essential amino acids, so it’s often promoted as the best vegan source of protein, whereas something like Tofu doesn’t. That’s why it’s so important to combine sources of protein to get a full-spectrum of amino acids, and the reason why those following a plant-based diet need to be a bit more aware of getting their protein intake from a variety of sources.’

5. Don’t be scared of using protein powders

There’s still a bit of stigma surrounding protein powders, and a lot of people mistakenly believe that they’re only used by bodybuilders to get massive muscles. But these days, protein powders are well-produced, free from additives, and provide a really simple and convenient way of bumping up your protein intake. 

‘Rather than thinking you can only use protein powders for a shake around workouts, think about using them to increase your protein intake at other times,’ says Holmes. ‘For example, you can mix a teaspoonful into your yoghurt, or milk with your cereal.

And you can use an unflavoured version to sprinkle into soups and stews, so they’ll taste exactly the same but have a higher protein content. Do this through the day and you’ll increase your protein intake to optimum levels in no time.’ For those looking to gain muscle, mass gainer powders might be a good option; these contain larger quantities of carbs as well as protein to help you gain weight faster.

Protein bars are even more convenient to carry around and have, however, these are more processed than protein powder. Still, they are a healthier option than chocolate bars.

If you’re trying to lose weight, you might be thinking that protein shakes are the last thing your body needs to drop a dress size. After all, protein powders are used by men to bulk up and get bigger muscles, right? Well, not quite. 

There are many misconceptions about protein powders, not least that they are full of additives, contain extra calories, are bad for your health and cause weight gain. Not the best reputation for sure! However, the biggest falsehood surrounding protein powders is that they can only be used for building muscle.

And it’s this distorted belief that leads many people to mistakenly associate their use with muscle-bound bodybuilders only, meaning everyday exercisers often miss out on the myriad of benefits that protein powders provide.

Because the real purpose of protein powder is to aid muscle recovery after exercise. And better recovery from exercise, along with properly fuelled muscles, can actually support long-term weight loss and help you to become leaner over time, not bulkier. Unless you take weight gainers, a special type of protein powder with high carbohydrate content, in which case you will put on weight.

Confused? Don’t be. We asked Liam Holmes, foodspring ambassador and founder of Ph Nutrition to explain how protein powders work, what benefits you can enjoy from using them regularly, and why you should be incorporating them into your diet from your very first workout.

Why Does The Body Need Protein?

Before we explain why protein powder can help with weight loss, it’s important to understand the role that protein plays in the body. Dietary protein - along with carbohydrates and fats (or lipids) - is one of the three main macronutrients the body needs to function properly, and while each of these fuel sources is vital, protein is essential for muscle recovery among other critical functions. 

‘When we eat protein, it is digested and broken down into amino acids, which are used in enzyme production, immune function, muscle repair, energy regulation and detoxification, and help neurotransmitters for cognitive function, so it really is an essential macronutrient with a broad spectrum of benefits and uses,’ says Holmes. 

Your body, he adds, needs 20 different amino acids (often called the building blocks of protein) to function properly, but only nine of them are classified as essential. Annoyingly, our bodies are unable to produce these nine essential amino acids, so it’s crucial that we get enough of them by eating a variety of protein-rich foods such as lean meat, dairy, eggs, nuts, fish and vegetables (e.g., edamame beans, lentils, soybeans, chickpeas etc).

Sounds easy, but the fact is many of us can struggle to eat the Recommended Daily Allowance (RDA) of protein we need to meet basic nutritional requirements, currently set at around 0.8 grams per kilo of body weight per day (more on this later). And it’s for this reason, we think, that the best protein powders are becoming increasingly popular with people who want to top up their protein intake and reap the same muscle-repairing, performance-enhancing benefits that bodybuilders have been enjoying for decades.

Can Protein Powders Help You Lose Weight?

According to Holmes, protein is essential for weight loss – especially when you want to lose the right type of weight. 

‘When you’re trying to lose weight by maintaining a calorie deficit (i.e., eating fewer calories than your body expends), you want to lose fat but preserve the muscle mass you have,’ says Holmes. ‘Protein and protein powders can help maintain muscle mass when dieting and support muscle growth and repair if you’re embarking on a strength training programme, which can, in turn, improve your chances of weight loss because increased muscle mass will help to boost your metabolism at rest, meaning your body will keep burning calories long after your workout has finished.’

While one gram of protein contains only four calories - the same as carbohydrates - protein is more satiating in comparison, so it can help you to feel fuller for longer to reduce feelings of hunger and stop you from reaching for the biscuit tin so often.

Speaking of snacks, protein shakes also provide a really quick and convenient source of protein that’s easily portable and requires little prep whether you’re at home, in the office or at the gym - and they’re often cheaper than relying on whole food sources alone.

That said, protein powders should only be seen as an addition to your meals to increase protein content, and never as a meal replacement. ‘If you’re worried about the risk of gaining weight, just remember that taking on extra calories in the form of a protein shake, or any kind of food for that matter, will always result in weight gain if you have a calorie surplus,’ advises Holmes. ‘The key is to remain in a calorie deficit, although if you are maintaining your weight and you add extra calories in from protein, research shows you don’t actually gain weight.’

How Do I Use Protein Powder In My Diet And How Much Should I Use?

As previously stated, the current RDA of protein is around 0.8 grams per kilo of body weight per day. This, believes Holmes and many of his peers, is relatively low, and newer research suggests the RDA should really be around 1.2 to 1.4 grams per kilo of body weight per day. 

‘So, if you weigh 70 kilos (around 11 stone),’ he explains, ‘you’re probably looking to consume around 90-100 grams of protein a day as a minimum. And if you’re exercising, I would recommend you up your protein intake to around 1.6 to 1.18 grams per kilo of body weight per day. Assuming you’re eating three meals a day, you should be aiming for a minimum of 20 to 25 grams of protein per meal, plus snacks to hit your protein requirements.’

Unfortunately, says Holmes, a lot of people undereat during breakfast and lunch, and these meals can tend to be carb-heavy, i.e. a little bit of chicken in a sandwich which only provides around 10 grams of protein. Equally, it can be hard to eat a lot of protein in one sitting because it is such a filling macronutrient. And this, he notes, is why protein distribution throughout the day is so important – and why protein powders can help plug the gaps.

‘People often think you only need to drink protein shakes or use protein powder after a workout,’ says Holmes. ‘But making sure you have adequate protein across the day is more important than timing it around your training sessions – don’t backload it and aim to eat protein with every single feed.’

Of course, the great thing about protein powders is they are very versatile and flexible, and they can be used during breakfast, lunch and dinner. As well as being used in shakes for a snack, you can sprinkle unflavoured powders into porridge, soups and stews or incorporate them into desserts like pancakes for a sweet treat if you didn’t get enough protein through the day.

Finally, if you are starting to introduce exercise into your lifestyle, Holmes advises that you should increase your protein intake from day one:

‘Don’t wait for a certain time during your exercise programme to introduce more protein. From the moment you start working out, your body starts to break down your muscle tissue and the need for you to provide the building blocks of protein is increased.’

What Kinds Of Protein Powder Are There?

Protein powders don’t have the best reputation, and that’s probably because they weren’t that great 20 years ago. ‘Back in the day, they were filled with rubbish, tasted funky and caused a lot of gastric distress,’ admits Holmes. ‘But these days, they are very good, taste great and contain basic ingredients only.’

One of the key ingredients used in many protein powders is whey: a by-product of milk and cheese manufacturing that is then processed down into a powder form and used in various types of protein powder including whey concentrate, whey isolate and hydrolyzed whey.

And while hydrolyzed whey and whey isolate go through additional processing to break down the protein further for faster digesting than whey concentrate (something to bear in mind if you have a sensitive stomach or allergies), they essentially all do the same thing. 

The rest of the ingredients that make up protein powder are usually stabilisers, sweeteners, and some very small amounts of carbohydrates or fat which are leftover from the milk or cheese, but it’s nothing to panic about.

If added sugars or sweeteners are something that concerns you, avoid powders with more synthetic sweeteners such as sucralose and aspartame, and look for more natural ingredients such as stevia, or powders that don’t use any added sugars or sweeteners, because there are plenty of varieties out there to choose from.

Vegan protein powders have become increasingly popular in recent years, but they generally have a greater blend of ingredients. ‘This is because you need a full spectrum of amino acids from your protein powder and, apart from pea protein, other vegan sources don’t have a full spectrum profile of amino acids (whey has them all)’, explains Holmes. ‘That’s why vegan protein powders are often blended to include brown rice, pea and hemp, etc, so you get the right amount of amino acids in a product, and a decent taste and consistency. And you’ll also get the same stabilisers and sweeteners you’ll find in a whey protein.’

Sustainable weight loss is a tough nut to crack. Many people struggle with losing weight and keeping it off but research shows it's not impossible to lose belly fat sustainably, as long as you approach the subject sensibly and focus on long term goals over short term weight loss results.

Why should anyone lose weight? According to Centres for Disease Control and Prevention, "Even a modest weight loss of 5 to 10 per cent of your total body weight is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars."

Not everyone will benefit the same from losing weight but overweight and obese individuals will most likely experience some health benefits by dropping a few pounds. Is it possible to lose weight without our diet having a huge impact on our lives?

We asked Muscle Food expert nutritionist Vic Coppin to share her best weight loss tips to help you shed fat in a sustainable way. Most of the below tips follow a holistic approach and instead of telling you to eat two carrots a day, they aim to change your mindset about weight loss.

1. Focus on the big picture

"Before we set goals, we should start by getting clear on our Core Values", Vic suggests, "Our Core Values should act as the compass to guide us in our goal setting and getting, and our goals should then be more like the roadmap with milestones and guiding us on how to navigate the journey."

Setting Core Values is looking at the big picture. Sure, it won't look as good on Instagram if you don't lose five pounds every day but is that a sustainable way to drop weight? It isn't. Rather, work towards losing a certain amount of weight in 3 or 12 months. Those are the real milestones to hit and you can break these down into more actionable chunks.

2. Set realistic goals

We all need to ensure our goals are realistic with our lifestyle in mind; work, stress management, sleep, socialising etc.

"These are the factors that make up your world outside of your goals and setting totally unrealistic goals that involve you having to drastically turn your life upside down or go against your Core Values is likely to be highly unsustainable", Vic says, "Think big but be sure to know the steps and actions you need to take to realistically achieve it."

3. Take your biological sex into account

"While there are physiological differences in calorie needs for men and women, this does not necessarily mean that women will need fewer calories (energy) than their male counterparts", Vic explains, "Your energy needs are also going to be greatly dictated by your lifestyle, overall activity levels, training and goals."

Vic also shared the three main differences between how women and men should eat and train to maximise workout potential; read it once you finished with this article.

4. Accept the support of others

"We can all feel vulnerable about embarking on changes when it comes to our fitness and nutrition", Vic says, "Find people who understand you, and who will be able to support you on your journey. That might be a gym buddy, a partner or a coach. Having someone in your corner will really help make a huge difference and keep you showing up."

The support of partners might be the ultimate key to long term weight loss, According to this research presented this weekend during the European Society of Cardiology 2020 Congress, "When the researchers examined the role of partners on lifestyle factors separately, those patients with a participating partner were most successful in losing weight compared to patients without a partner."

Social bonds are important to us and not factoring in time spent with friends and family is often the main culprit why we fail at losing weight.

5. Think holistically

We should all spend time cultivating mindful eating techniques and working on mindfulness to extend into, and positively influence other areas of our life too. "Spending more time eating meals distraction-free, paying more attention to what we’re eating and our levels of hunger and satiety are great skills that set us up for a better relationship with food and with the act of eating", Vic adds.

6. Do resistance training

Whilst there is no one ‘best exercise’ for everyone, resistance training is shown to be an effective long term weight loss tool. By doing regular resistance training, we increase muscle mass (and improve bone density) which helps increase basal metabolic rate. "Through retention of muscle and bone density, we reduce the risk of falls, and the risk of injury, and generally set ourselves up to stay stronger for longer", Vic adds.

For those who have the ongoing battle of the bulge being underweight may seem like a good situation to find yourself in. But the truth of the matter is that being underweight on not having enough muscle can contribute to health problems. This is why we came up with this list of foods to gain healthy weight with, hopefully making it easier for you to start piling on the pounds.  

Eating what you like to put on weight may seem like a dieter's dream, but it’s by far the wrong way of going about to gain weight healthily. While it may help weight gain, eating junk food will not fuel the food with the nutrition it needs and may harm the body. Instead, start including the below food items in your diet and should you do it reasonably, you will see the results soon enough.

PLEASE NOTE: Although we made sure only to include foods on this list that have been proven scientifically to help you gain weight, this guide is not meant to replace professional medical help. If you're struggling with eating disorders, please consult a doctor before going on any diet.

Healthy foods to gain weight: Dietary fat is your friend

There may be a number of reasons why you may want to gain weight such as building muscle or working on becoming healthy after an illness. Whatever your reasons, there is a healthy way to reach your goal without leaning on nutrient-poor food choices.

Fat has been long touted as the enemy and blamed for making people overweight or obese. But it’s important to understand that not all fat is bad and in actual fact breaking down and storing fat is a good thing. It’s one of the ways in which the body uses food to function, help brain development, prevent or reduce inflammation as well as keep our skin and hair healthy.  

When putting on weight take the slow and steady road. You want to add muscle mass and less fast mass. So how do you go about gaining weight in a safe and healthy way? It's time to focus on foods for a balance of good fats, paired with protein-rich food and complex carbohydrates.

Choosing minimally processed foods and eating mostly whole foods will help you gain weight fast in a healthy way. Here are our tips on putting on extra pounds that will help you reach your target with nutrient-packed foods.  

Healthy foods to gain weight: 4 tips on how to gain weight healthily

• Choose nutrient-dense: As we’ve mentioned junk food is like eating empty calories without adding any nutritional benefits. But nutrient-dense foods will help you build muscle and provide vital energy. Turn your attention to high-protein meats and fish such as red meat which contain essential amino acids, vitamins and minerals. Complex carbs found in brown rice and whole grains will help your body receive optimum nourishment. 
• Eat little and often: For some eating large meals may not sound appealing especially if you struggle with a poor diet. Instead, plan your meals and eat little and often throughout the day to increase your calorie intake. Over time your body will become accustomed to eating regularly to keep you ticking over and prevent energy slumps. 
• Sneak in healthy calories: The good news is you don’t have to drastically change your diet. You can increase healthy calories by sprinkling nuts and seeds into your meals such as oats, yogurts salads and side dishes. As long as you don’t suffer from a nut allergy eat almonds, cashews, walnuts and the like and add them sparingly to your meals. 
• Get snacking: Snacks are not bad if they contain plenty of protein and healthy carbohydrates. They can be healthy and convenient when you’re time-poor to wizz up meals. Keep snacks such as nuts, nut butter, protein bars, fruit and trail mix to hand. They will help you stay full and provide good nutrients without having to reach for the biscuit tin.

Healthy foods to gain weight: 8 foods to add to your diet for a healthy weight gain

1.  Avocados

When it comes to weight gain, avocados are right up there as one of our favourites. They are not only jam-packed with calories but are a source of heart-healthy monosaturated fats. They can be thrown into salads or made into guacamole for a dip or smashed up as a toast topping. 

2. Greek yoghurt

Produced from milk and high in probiotics, Greek yogurt is thicker and higher in protein than natural yogurt and is great for muscle health too. When choosing Greek yogurt to gain weight, opt for products made from whole fat milk. Reject labels that are fat-free or low fat as they are lower in calories and normally replaced with nutritionally poor ingredients. 

3. Eggs

Eggs are versatile and complete food in their own right because it’s packed with both protein and fat. While dieters shun the yolk in favour of the egg white, it’s the former which is loaded with good fats. Eggs can be cooked in a variety of ways and can be eaten as part of a meal or a snack at any time of the day.

4. Cheese

Sticking to the chiller aisle, cheese is another high protein dairy product. Again, you need to avoid low or reduced-fat versions because they are lower in calories. The nutrition labels will guide you on the best cheeses to go for when looking for higher calories and fat. Cream cheese and other soft cheeses are packed with higher calories.  

5. Nuts and seeds

Pretty much all types of nuts and seeds are a good source for gaining weight. Packed with protein, fat, fibre, vitamins, and minerals they contain heart-healthy unsaturated good fats which lower bad cholesterol levels. Some experts have found eaten daily, nuts and seeds can lower your risk of diabetes and heart disease and could potentially lengthen your life.  

6. Salmon

Good for heart health and packed with omega-3 fatty acids, salmon is a good choice when it comes to fatty fish. This food can help you gain weight while adding nutritional value to your meals. Salmon makes a good lunch or dinner option and can be added to salads too. Tuna is also a great high fat choice over other fish varieties. Eating fish twice a week will work wonders for your weight gain. 

7. Coconut

This tropical high-calorie food is a real sweet treat if you like coconuts. High in calories, a coconut is found in many forms - whole, shredded, flaked, coconut cream, coconut milk and water. While the latter is low in calories the milk has moderate calories and the cream the highest. It’s a great accompaniment in curries, smoothies or eaten as a snack.  

8. Olive oil

While not a complete food in itself, olive oil is a healthy source of good fats. A long-standing favourite of the Mediterranean diet, olive oil is a healthy fat. Available in plain and flavoured varieties it can be added to many dishes for a boost of calories. Think salads, dips, and even cooking in a frying pan.  

Remember, the foods listed above are not inclusive and you may not eat every food on it. There are many healthy foods out there that will help you gain weight. Everyone is individual whether that is down to food intolerances, personal preference or health conditions. The list will certainly give you a head start and point you in the right direction to gain weight in a healthy and safe manner

Protein powders have a terrible reputation. Well, not necessarily bad, but the public's image of protein supplements is indeed distorted, to say the least. It's often thought that protein powders are full of additives, are bad for health, and might even cause weight gain. Are these urban myths true?

There is a lot to unpack here. First of all, what is protein? Dietary protein is one of the three main macronutrients the body needs to function. All of them are important, but protein is essential for muscle recovery, among other functions. Hence, the best protein powders are so popular among bodybuilders.

This is the same reason why many people associate protein with muscle building only. However, protein alone won't give you big muscles. You need to consume a lot of protein from various sources and work out with weights frequently for muscles to grow, and even then, they will probably never get as big as you think they might.

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Can protein help you lose weight?

Protein is recommended for muscle recovery after any exercise. Runners and cyclists often consume protein shakes or have a quick protein bar after training to help their muscles get back on their feet, so to say. And if you ever saw long-distance runners and cyclists, you know they aren't big people.

So, does this mean protein won't make you gain weight? As a matter of fact, protein can help people lose weight. Protein is considerably low in calories (1 gram of protein is around 4 calories), and protein-rich food will make you feel fuller for longer. Consuming fatty foods have a similar effect, but fat has a much higher calorie content (around 9 calories per gram).

Protein shakes are generally low in calories, making them an ideal snack for people trying to lose belly fat. A serving of protein powder contains around 100-120 calories when mixed with water and is made mainly of protein. This is why bodybuilders prefer protein shakes; they can fine-tune their diet and protein consumption.

How not to gain weight using protein

How come some people put on weight when drinking protein shakes? Many people will add extra protein shakes to their diets without removing unhealthy snacks, which might be why they don't see weight loss results.

When additional protein is consumed, and that isn't needed for muscle recovery/maintenance, it will be used as energy and can potentially be stored as fat in the body.

If you want to lose weight using protein, you must match the intake with physical exercise so your body can utilise the macronutrient for what it's for. This doesn't have to be strength training, but admittedly, long term weight loss is only possible if you increase your basal metabolic rate; adding extra muscle mass is a great way to do that healthily.

To reiterate, we aren't talking about professional bodybuilder-level muscle mass, only more muscle than an average person has.

Can protein help you gain healthy weight?

As we already discussed, protein supplements are often used in bodybuilding circles. Considering how big those people are, protein powder surely can help you gain weight and bulk up. Under the right circumstances, it certainly can.

Protein can build mass by helping your muscles recover properly after resistance training. You see, when they are put under tension, microscopic tears appear in muscles. Protein can help patch these tears up, leaving muscles slightly bigger so they are ready for a similar event in the future.

After a long period of frequent resistance training sessions, this process can result in noticeable muscle growth. The way to gain weight is to have good training and a decent diet plan in place. Not to mention, allowing your body to recover. If you are one of those people who struggle to put on weight, you can try mass gainers; these are high-calorie protein supplements for so-called hard gainers.

Does protein make you gain weight?

Protein can help you gain and lose weight easier, depending on your fitness goal. It can only do either of those things if your increased protein consumption is part of a healthy diet plan. Just drinking an extra protein shake a day won't cut it.

You should have protein from a variety of sources and not just protein powder. Both animal and plant-based protein are available in abundance, including organic poultry, tofu, leafy greens, beans and so on. Mix things up and monitor your intake so you don't go too overboard.

And whatever your weight goal is, make sure you exercise accordingly so you can reach it sooner. Here are some workouts for inspiration: best full-body workout, best HIIT workout, best kettlebell workout and best push-pull-legs exercise routine.

As someone who lifts weights four times a week, protein powder is the most important supplement I take to aid muscle growth (alongside creatine). Most of us should be able to consume enough protein through a well-balanced diet but, if you’re looking to increase muscle mass and boost recovery, then topping up your daily intake with this supplement can help.

Protein is made up of amino acids and it’s what our body uses to help build and repair muscle, bones and cells. According to Harvard Health protein also supports our immune system and organ function and, if you’re looking to lose weight, it can leave you feeling fuller for longer.

There are four main types of protein powder: isolate, whey, casein, and plant-based. The first three come from cow's milk but differ in filtration, digestion, and protein content. Plant-based proteins, on the other hand, are made from ingredients like peas, soybeans, barley, and brown rice.

Below, you'll find a variety of protein powders for different goals, whether that's building muscle, losing weight, or boosting intake. Each has been tested by T3’s Active Team with water— the best way to judge taste! Also, check out our FAQs at the end for answers to all your protein-related questions, including daily consumption recommendations.

Best protein powders to buy right now

Best whey protein

Each 30-gram serving of the Bulk Pure Whey Isolate delivers 26 grams of protein and only minuscule amounts of sugar and fat, making it the No.1 choice for people who tend to plan their meals meticulously. According to Bulk, Pure Whey Isolate uses "premium whey protein isolate sourced from European, grass-fed dairy cows", so one would hope it's decent The milk and protein powder are also said to be free from hormones and antibiotics.

The product is sweetened with Sucralose instead of Stevia, so if you're opposed to the latter's taste, you can rest assured the Pure Whey Isolate doesn't have any funny aftertaste. At least not more than your average protein powder. Alternatively, you can give Bulk's Informed Whey Protein a try. Apparently, it's the "very best whey protein shake from Bulk, created for elite athletes" and comes in different flavours than the Pure Whey Isolate, too.

The added benefit of the Informed Whey is that it's tested for banned substances, making it ideal for pro athletes. And not just lifters but cyclists, runners and so on. Better still, it comes in some of the best flavours I've seen in a while, including Salted Caramel & Walnut and Chocolate Hazelnut Biscuit.

The Organic Protein Company Whey Protein is a good example of why organic supplements have more benefits than just being healthier than their regular counterparts. Sure, the protein used in the Organic Protein Company Whey Protein is derived from grass-fed cows and contains no additives. Still, it also delivers on texture, micronutrients and – most importantly – protein content.

Each 25-gram serving of the Organic Protein Company Whey Protein contains just under 20 grams of protein and only 2/1 grams of sugar and fat, respectively. This powder also mixes well and can be used with either milk or water, or you can go crazy and use it with porridge or even savoury stuff (the unflavoured variety is best for this purpose). We particularly enjoyed the Madagascan Vanilla which was super refreshing with a much more natural vanilla taste, rather than a sickly sweet artificial one.

The Organic Protein Company Whey Protein contains all the essential and branched-chain amino acids you need for muscle building and repair, and it is also hormone-free, gluten-free, soy-free and GMO-free. The downside? It costs twice as much as your run-of-the-mill whey protein. A 400-gram bag costing £24 is definitely not cheap, but in return, you can rest assured you don't pump your body full of chemicals, preservatives and unnatural additives.

The caramel chocolate flavour that we tested here is one of the most convincing flavours where whey protein is concerned. It lacks that nasty chemical taste that other cheaper rivals seem to possess and blends extremely well with water. It's specifically engineered for some of the most demanding athletes on the planet, meaning it contains quality ingredients and shuns much of the chemical bulk found in rival powders.

An impressive 26 grams of protein in a single scoop should be enough to suit most needs, but we found ourselves opting for a second portion to thicken up the drink a little and add some punch to the flavour. Easy to guzzle, packed with important amino acids and incredibly low in fat and sugar content, the USN Blue Lab 100% Whey is well worth a try.

When you’re looking to pack on extra weight consuming extra calories isn’t easy, but that’s where Optimum Nutrition’s serious mass comes in. Just to note, this is a mass gainer, not your regular protein shake, so it does pack in the calories. Each serving contains a whopping 1250 calories, 55 grams of protein, and 250 grams of carbs, to help increase your body weight and muscle stores. There’s also 3 gramsof creatine included to help support your training and muscle growth, if that’s your aim.

Our tester, who’s a powerlifter and can squat over 300kg at 83kg body weight, told us this was the only mass gainer that helped him gain weight when he started out training. Unlike other mass gainers, that often feel like drinking a super thick milkshake, he told us this one was just like drinking your regular protein shake. He said the chocolate flavour was very tasty, mixed perfectly with water, and left his stomach feeling fine afterwards too.

Optimum Nutrition claims their Gold Standard 100% Whey Protein is the world’s “No1 best-selling whey protein powder” and we agree that it’s up there, especially when it comes to flavour. We tried the Double Rich Chocolate, French Vanilla, and Delicious Strawberry, and they tasted pretty much identical to a Nesquik milkshake. Albeit, the latter two are particularly sweet, however, there are 14 flavours to choose from. It mixes incredibly well with water (and porridge) and is probably one of the smoothest protein powders to drink that we’ve tested.

With 24 grams of protein and 5.5 grams of BCAAs, it delivers a hefty dose of muscle-building nutrients with each 30 gram scoop. They’ve also thrown in 4 grams of glutamine and glutamine acid to help with digestion. It’s also made of a blend of whey protein isolate, whey protein concentrate, and hydrolysed whey protein isolate, so it’s cheaper than buying whey isolate but doesn’t compromise on quality.

Clear whey is a great alternative if you don’t enjoy the milky texture of a traditional protein. The Vimto flavour from my MyProtein is pretty beaut, it's light and refreshing, and tastes exactly like the squash when mixed with cold water. However, if you don’t like Vimto, MyProtein also has 18 different fruity flavours for you to choose from, so you’re bound to find something that you like.

Our only gripe is that it does froth up quite a lot and can lead to a mini explosion and mess if not opened up in the appropriate setting. MyProtein also recognises this and advises waiting 15 seconds after shaking to let the foam settle. Each scoop contains 20 grams of protein, so a less than traditional protein shakes, however, this is common with clear whey. It also contains no fat, 0.6 grams of sugar, and is only 89 calories, also making it a good choice to aid weight loss journeys.

If you can’t consume dairy, then Bulk’s beef protein isolate is a good go-to, with each scoop serving providing you with a very decent 29 grams of protein. It’s made from HydroBEEF, sourced from fresh European beef that’s been hydrolyzed to make it even easier for your body to absorb and utilise.

Is it going to taste like you’re chomping on a bit of steak? No. We consumed the chocolate flavour for well over a year whilst going through a dairy-free phase; it does have a strong chocolatey flavour and an ever-so-slightly beef tinge to it. Despite this, it’s 100% drinkable with water, mixed into your hot drinks or porridge (although we experienced a few small clumps now and again). It has an extremely low-fat content of 0.5 grams and contains no sugars. According to Bulk it's also Halal.

Every detail of Dioxyme products seems to be engineered to perfection: the ingredients, the nutritional profile, and the taste all working together in perfect harmony. A good example of this tinkering is the Dioxyme Grass-fed Ultra Whey Protein. It is full of the best quality ingredients you might want to include in your dream protein powder, not to mention it tastes great! Even if only mixed with water, the Dioxyme Grass-fed Ultra Whey Protein has a phenomenal, rich taste that satisfies the taste buds with every gulp.

The Dioxyme Grass-fed Ultra Whey Protein combines whey isolate 93 and whey concentrate 80: these take up 80% of the mix. The sweetener is organic stevia, but even the rest of the ingredients are either non-GMO or organic. No nasties here. Each 38-gram serving contains 27 grams of protein, 3 grams of sugar and less than 1 gram of fat. The amino acid profile is also impressive: no less than 18 different amino acids are crammed into this product. All protein is sourced from grass-fed cows, and the product itself is paleo-, keto- and eco-friendly too, or so does Dioxyme claim.

A slight criticism – and the only one we can offer – is that although Dioxyme ships to the UK, you will need to pay customs tax which will be added to your total. Considering that the product is not cheap as it is, this might put some people off. If you are in the US, I strongly recommend upgrading your protein game and switching to Dioxyme going forward.

Don’t want a protein powder, but are looking for additional ways to pack some protein into your diet that don’t include yamming a ton of protein bars? UPBEAT’s Protein Hydration Water is a great alternative. Each 500ml drink is packed with at least 10 grams “of the purest form of whey protein, filtered to remove fat, sugar and lactose to leave a fine protein which is light, clear, and refreshing”.

We tried three of the fruity flavours – mixed berry, zesty orange and tropical – all of which we thought tasted utterly delightful. They do have a slight milky whey aftertaste, but this didn’t make the drink any less enjoyable for us. The mixed berry and zesty orange (our favourites) also contain energising vitamin B complex, to reduce fatigue and support the immune system, as well as 3000mg of BCAAs.

The tropical flavour is best if you need a little ‘pick me up’, as it combines protein shakes, energy drinks, and vitamins all in one. It contains 15 grams of whey protein isolate, energising B vitamins, 1800mg of caffeine, and BCAA. Each drink is also 90 calories or less and lactose-free and gluten free.

Best vegan protein powders

We won’t beat around the bush here, this is without a doubt the best vegan protein powder that we’ve tasted by a mile. If you’re tired of that grainy, bitty texture you get with a lot of vegan protein powders, then MyVegan’s Protein Superblend is perfect, as it’s SO smooth to drink. As well as being packed with 21 grams of protein per serving and all nine essential amino acids, it also contains B12 and copper to support your metabolism and is high in potassium for healthy muscles.

What makes this vegan protein different is that it’s made from upcycled barley so, not only does it taste great, but it's also good for the planet. It comes in three flavours— chocolate, iced coffee and caramel— all of which are delicious, but the winners for us had to be chocolate and iced coffee. They are very sweet though, so if you don’t have a sweet tooth you may wince a little. It mixes superbly with water, plant milk, porridge, and even yogurt if you’re looking for a protein-packed sweet treat.

Given the higher calorie content of The Protein Works' Vegan Wondershake, this protein powder could be featured on T3's best weight gainer guide, too, but we felt it's best to leave it on this list instead.

The Vegan Wondershake has it all that made Vegan Protein Extreme great: it's high in protein (85%), low on sugar, virtually fat-free and above all, has an acceptable taste. Not just acceptable: it actually tastes good, especially in comparison to some other popular vegan meal replacement products.

It is not recommended for weight loss, though, due to the high-calorie content but if you are exercising more vigorously, definitely give the Vegan Wondershake a try.

Check our The Protein Works discount codes before you buy.

We found the chocolate peanut offering from Form genuinely enjoyable to drink, boasting a texture and flavour that isn't far off a proper milkshake. It's also completely vegan-friendly, gluten-free and is derived 100 per cent from plant-based products, meaning there is a pleasing lack of chemicals on the ingredients list.

A single serving packs a whopping 30 grams of protein (which is extremely decent) from a diverse blend of brown rice, Algavia and hemp. Each serving also contains a complete amino acid profile and additional probiotics to help boost the immune system of anyone working hard in the gym or out on the field.

Blend it with water, and it's enjoyable. Mix it with almond milk or another dairy-free alternative, throw in a banana, and you have a genuinely tasty treat that's delivering a hefty dose of protein with every gulp.

The PhD Nutrition Smart Plant Protein gets its protein content from two sources – pea and soya – and it has approval from the Vegetarian Society. It's low on carbs, with only 1.8 grams per serving, contains no sugar and each serving is less than 100 calories. It's therefore a good option if you're trying to keep your calorie intake to a minimum.

There's three different flavours: chocolate cookie, salted caramel and strawberry. We tried the latter, which we thought mixed really well with water. Although the strawberry flavour isn't too sweet it did have a slightly grainy aftertaste. PhD Nutrition also states on its site that it's also great for baking with and including in pancakes, cookies, or mousses. We'll admit, we haven't got round to whipping up any delights with it yet, but it's a plus in our eyes.

Made from pea, hemp, alfalfa and pumpkin, the Vega Clean Protein really does live up to its name, while a distinct lack of sugar and fat makes it one of the healthiest choices to go for. Unfortunately, there is a hefty compromise on texture and taste, with the chocolate flavour tested here not really doing much for these tastebuds.

It requires a more vigorous mix than some of the other powders featured on this list, but we did find it one of the easiest on the stomach, perhaps thanks to an additional digestive enzyme derived from pineapple.

FAQs

What are the different types of protein powders?

Whey Protein Powder is the most common form of protein powder that comes from milk during the cheese-making process. “It’s a high-quality protein source, meaning it contains all the essential amino acids required for building muscle and it has a rapid absorption rate, making it a great choice around training sessions,” says Dr. Evans.

Casein Protein Powder also comes from milk, but it has a slower digestion rate than whey protein, which means it supplies amino acids to the body over a more prolonged period. “This makes it an excellent protein source between meals, during extended periods of fasting, or before bed,” explains Dr. Evans.

Plant protein powders are vegan-friendly and are derived from plants like brown rice, peas, wheat, soybeans, and more. “While some plant protein sources may lack specific essential amino acids individually, combining different plant proteins such as pea and rice proteins can create a complete high-quality protein that effectively supports muscle growth,” says Dr. Evans.

Clear protein powders have become increasingly popular for those looking for a light, juice-like alternative to traditional ‘creamy’ protein shakes. “These powders are available as a whey or plant-based alternatives, so make sure to check the label based on your own dietary needs,” explains Dr. Evans. “They’re an ideal choice for people with digestive sensitives to traditional protein powders, for hydration support, and those looking to increase their daily protein intake.”

Christmas really is the season for good times and... sadly, weight gain. In December every year, most people will over-indulge on food, drinks, snacks and entertainment just so they can feel terrible about it all by January. That's when fitness becomes everyone's number one priority, until late January when it all falls off the cliff again. Repeat next year.

However, there is a way to avoid the perpetual weight gain-weight loss seesaw: by factoring in the former so you can tackle it easier later. The problem is not that people eat or drink a bit more than usual during Christmas; it's the fact that they think "it doesn't matter" if they go way over the usual calories once they feel it's a lost cause to keep things under control.

As Performance Physique founder Arj Thiruchelvam, who worked with Holland & Barrett, Mac Nutrition and is also a UK Athletics Sprint & Jumps coach, explains, "it’s important to ask yourself whether your motivation for avoiding Christmas weight gain outweighs the importance of having fun with family and friends, especially with the pandemic we’re all going through."

And by having fun we mean enjoying the company and the food and not being guilt-tripped into having another serving of roast dinner just to make a relative happier. For the majority of people, there is no point in counting macros during the festive season, but there is certainly a point in not letting yourself go completely. Do your future self a favour and be mindful about consumption during Christmas.

As well as this more holistic advice, Arj has four more top tips for weight management over the festive period, as listed below. If you like what you've read, make sure you check out another article written in collaboration with Arj called the Olympian diet where he explains how top athletes fuel themselves before and during the biggest sporting event on the planet.

And here is a reminder on how to lose weight and even get a six-pack, would you wish to have chiselled abs in 2022.

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Plan ahead

"It sounds odd but an extremely effective strategy to ensure you don’t go too overboard during the party season and Christmas holidays is to actually plan weight gain", Arj says, "You spend all year thinking about how much weight you can lose, how to ensure you burn off that takeaway and suddenly, you’re being told to think about gaining weight."

Arj recommends creating a "weight gain target" for December (or however long you think you're going to be eating like there is no tomorrow). By doing so, you can completely change your behaviour and mindset around food.

"Setting expectations of gaining a certain amount can cause a reduction in anxiety of weight gain, reducing the chance of binging and thus falling off the wagon", he adds, "Managing weight gain and roughly tracking calories helps you keep to routine but also allows you to socialise and then return to your usual eating patterns."

Better still, if you happen to keep your weight gain under the target, it can give you a sense of success rather than guilt. Can you imagine? Feeling happy about weight gain? That would put anyone in the best mood possible for January, ahead of the next stages of their weight journey.

Eat your protein

"Increase your protein intake on days you’re heading to a buffet", Arj recommends, "Grabbing a protein shake before the meal can make you feel fuller and less likely to snack, thus reducing the high-calorie food consumption that can occur at the buffet table."

Alternatively, and if possible, try to opt for foods that are higher in protein content and go for fewer fried foods such as dried potatoes or even fried meat. These have twice as many calories due to the high-fat ratio. Protein bars might also be considered: these snacks are healthier than chocolate and contain large portions of protein too.

Ask yourself: Do you really need it?

"Ask yourself; am I hungry, is it going to change my week by eating it, will it be available at another time?", Arj suggests, "For example, if it’s something unique that you won’t get to try again in the near future, you should probably have it. If it’s a digestive biscuit, that’s another matter."

This mindful, questioning approach can help you save hundreds of calories which might put you in a better position to keep the weight gain under target.

Be N-E-A-T

"One of the main contributing factors for festive period weight gain is our reduced movement, as well as less structured exercise", Arj says, "Gyms have reduced opening hours, you attend more social occasions and you’re also less keen to move around the office and go on walks, so you generally spend more time sitting down."

Fear not as there is a low-effort way to keep your body moving, even when there aren't many options to work out: NEAT. NEAT stands for 'Non-Exercise Activity Thermogenesis' and these are the calories that we burn from activity other than intentional exercise. These are all the small movements we make when we're fidgeting around as well as going for a walk instead of using the car.

Arj says you should take more steps around the office and home, opt to park further away and walk, or maybe be more disciplined and go on a walk even when it’s cold or rainy. "NEAT actually contributes to more calories burnt than exercise sessions in most cases, so use it!"

The main thing to remember is, social health is vital. It’s equally important as your weight management and therefore, don’t sacrifice another party season during the pandemic in order to lose 1lb. Instead, put a plan in place and succeed.

Amazon just announced a bunch of new tech, including the cute Amazon Astro and its latest fitness wearable, the Amazon Halo View, the latter of which comes with a built-in AMOLED screen. Amazon also added new features to its Halo ecosystem that now challenges the likes of Apple Fitness+, Fitbit Premium and even Garmin's custom OS.

And while most people are preoccupied with drooling over the hardware specs, the real news here are these features which include the Halo Fitness workout library and the Halo Nutrition meal planning service. If these end being any good, Amazon might be able to challenge the Fitbit/Google conglomerate and maybe even big-name fitness wearable brands such as Garmin.

Don't believe me? Let me explain.

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Amazon Halo Memebership: price and availability

According to Amazon, the Halo View will start shipping "in time for the holidays" for a recommended retail price of $79.99. This includes one year of Halo membership. You can sign up to be notified when Halo View is available at Amazon now.

Amazon Halo Membership auto-renews at the end of the 12-month trial period and costs $3.99/month + tax. Compare this with Fitbit Premium ($9.99/month) and Apple Fitness+ (also $9.99/month)

Sport bands are available in 15 colours starting at $14.99 each, in addition to fabric bands in eight colours, leather bands in tan and black, and metal band options, which are all $29.99 each.

Halo Fitness content will start rolling out to members in the Halo app later this year, with live personalised fitness metrics coming next year. Halo Nutrition will be available in January 2022. Both Halo Fitness and Halo Nutrition are included as part of the Halo membership.

There is no information on UK/AUS availability yet.

Halo View: Amazon's judgy fitness band now has a screen

I completely understand why most people would be more interested in new hardware than new software announcements, but Halo View is not that remarkable. It looks just like any other cheap fitness tracker you can find at Amazon but with a Fitbit-like strap. Big deal.

That said, at $79.99, the Halo View is competitively priced and features an AMOLED colour display with haptic feedback. If I'm 100% honest, I'm not sure adding a screen to the Halo was a good move from Amazon: the Halo View doesn't look all that impressive on the press photos and if anything, it makes the Halo View look cheap.

The Halo View does feature an optical sensor to monitor heart rate and blood oxygen, a skin temperature sensor and an accelerometer. It is also swim-proof with up to seven days of battery life. It can fully charge in under 90 minutes.

Most importantly, it can still tell you if you sound sarcastic.

And what a surprise, the Amazon Halo is "temporarily out of stock" at the moment. Conveniently just before the Halo View is about to be released. Well played, Amazon. Well played.

Halo Fitness: trouble ahead for Apple Fitness+ and iFit

The big deal is the inclusion of the Halo membership. The $79.99 asking price of the Halo View includes 12 months of full access to exclusive membership features, workouts, and programs. Said features include Halo Fitness, a library of "hundreds of exclusive, studio-quality workouts for all fitness levels led by popular Halo coaches and trusted industry experts."

At launch, Halo members will be able to choose from cardio, strength, yoga, outdoor, and mobility classes, with "new content rolling out regularly", according to Amazon. Of course, Halo Fitness will be fully compatible with both the Halo View and Halo Band trackers. 

Wearing either of the bands will allow you to see real-time fitness metrics such as heart rate and heart rate intensity zone as an on-display overlay. This is terrible news for many big players currently on the market, including Apple's Apple Fitness+, NordicTrack's iFit and Bowflex's JRNY services.

Admittedly, the Amazon Halo View is much cheaper than an Apple Watch or even a Fitbit Versa 3, one of the main features many people will consider first before buying a fitness wearable. The Halo View probably won't be as accurate as the Apple Watch 6, but it's not like the Versa 3 is renowned for its impeccable accuracy.

Halo Nutrition: meal planning made easy

Another exciting new offering is Halo Nutrition. It features "personalised, time-saving tools to discover delicious, nutrient-rich recipes or plan out a week of healthful eating", as Amazon explains.

You can even customise your Halo Nutrition experience in the Amazon Halo App to account for specific allergies and preferences or select from one of seven pre-curated menus: classic, keto, Mediterranean, Nordic, paleo, vegan, and vegetarian.

There is also a library of more than 500 recipes from partners, including WW, Lifesum, Whole Foods Market and more. Better still, you can add ingredients and groceries you need for your meal plan to your existing Alexa Shopping list.

It's similar to the premium subscription in MyFitnessPal or the meal planning feature of the Centr app but with the added benefit of being able to feed your activities into the ecosystem.

Amazon Halo Membership: one to rule them all?

Amazon certainly set the bar high, not necessarily with the Halo View but by adding extra – initially free – services to its Halo ecosystem. Of course, both the Halo Fitness and Halo Nutrition services are rudimentary at this point, but given that it's Amazon we're talking about, I wouldn't be surprised if the workout and recipe libraries exploded with content over time.

Not to mention the integration of the Halo features into the whole Amazon Smart Ecosystem that includes intelligent speakers and now robots that can petrol your home when you're not in. If Amazon plans to be the one-stop-shop to all things smart tech for cheap, it seems to be on the right track to achieve this goal.

Dieting is hard. Seemingly, there are fewer ways to achieve your weight loss goals than there is to fail the process. Even more confusingly, the internet is chock-full of contradicting weight loss information that makes it even harder to ascertain how you should rid the unwanted flab.

To cut through the noise, we asked Holly Heasman, resident nutritionist at SHREDDY, to shine a light on some of the most commonly known dieting 'facts' and debunk them if she must to help you lose weight and shift stubborn fat in a meaningful way.

Whilst we can't tell you what to believe, we can take a deeper look into the science behind some of these dieting myths and so-called facts. Either way, boosting metabolism or even just improving slow metabolism is always a good idea; whether it's through exercising or diet changes, it's up to you.

Without further ado, here are some of the most common myths, with a side order of truth. 

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1. Skipping meals will save you calories

On a very fundamental level, this statement is not untrue. As the saying goes, 'A penny saved is a penny earned', similarly how a calorie not consumed is a calorie lost. However, your body needs the energy to function, so skipping too many meals will end making you feel lethargic, deflated, with your thoughts confused and in a foul mood.

Hunger is a powerful feeling. When you're hungry, your brain will switch to scavenging mode and will recruit resources from elsewhere in the body to support your efforts to find food.

"These are the moments that we make ‘impulse’ decisions and opt for the easy, 'grab-and-go' options which are usually poorer in nutrition", Holly says, "Likewise, if you skip lunch and manage to abstain from food until dinner time, chances are you're going to be starving. That’s when we risk overeating and overindulging."

Holly's advice? Plan your meals, pre-portion sizes and fuel your body adequately throughout the day.

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2. Snacking is bad for you

Not all snacks were created equal. Some are bad – no one would ever recommend eating a Cadbury Double Decker when someone's hungry – but there are plenty of healthy snacks you can choose and consume in moderation that affect metabolism positively.

"Nuts are a great source of fibre, protein and healthy, essential fats", Holly recommends, "We’ve also got fruit, vegetables, seeds, yoghurts, and homemade sweet treats – the list of healthy snacks is indeed quite long!"

The same advice Holly gave above applies here, too: you will get hungry throughout the day, and it's better to be prepared than to reach for naughty snacks. Having a protein bar in your bag on a 'just in case' basis is a good idea: these are low in sugar, high in fibre and protein, perfect for snacking.

The more hardcore of you can consider carrying around protein powder to whisk up on the go. Or, you know, fruits for energy. Berries are low on calories and sugar.

"Not everyone will need or want snacks, but if you do, that's okay! Go for something that's going to make the body feel great inside and out", Holly suggests.

3. You need to lock the cupboards after 7 pm

Research has shown that generally speaking, we're more likely to overeat in the evenings (as opposed to any other time in the day). So, for some people, having a ‘window’ of feeding time is beneficial and stops the tendency to over-consume.

Following an intermittent fasting eating pattern can help you manage this window more effectively. As long as you don't consume calories outside the feeding window, you can start fasting whenever you want, even after 7 pm.

For example, you can have your last meal of the day at 8 pm, sleep through most of the 16-hour fasting window and resume eating at 12 pm. Or finish eating at 4 pm and have your first meal at 8 am in the morning. You can adjust fasting as you wish to better incorporate it into your lifestyle. 

"Some people will benefit from having feeding windows, some will not, it’s down to individual preference", Holly says.

4. Eating any carbs will result in weight gain

Carbs are often portrayed as the source of all evil in weight loss circles. However, this macronutrient is more nuanced and versatile than you'd think.

"Carbs are the body's main energy source", Holly says, "When we eat a carb, the body will break it down into glucose. The body then has two priorities - use this glucose for energy now or store it for later use as fat. As long as you time your meals right and don't overeat, carbs shouldn't harm your body."

Holly's advice? Choose whole-grain varieties, fruits, vegetables, beans and pulses over bread, pasta and white rice as main sources of carbs. 

5. You have to say goodbye to treats

Have you noticed that the day you start a new diet, you’re the most hungry you’ve ever been in your life? More often than not, we want what we can’t have. Even with the best intentions in the world, the temptation will prevail. Treats are not a bad thing when eaten in moderation and with reasonable portions.

"Even when working towards a specific goal, you can still factor in those foods that give you joy even if they aren't the most nutritious in the world", Holly suggests, "Plan ahead, savour those sweet, sweet treats, and focus on eating fresh and balanced meals for the remainder of your day. As long as you don’t continue to splurge meal after meal, you won’t derail your diet."

6. You can target weight loss

We discussed this topic here on T3 before (read all about it here), but in essence, you can't spot-reduce fat in your body. Fat might accumulate in certain areas of your body more easily, but you can't remove it just from there; that's not how fat loss works.

"When the body loses fat, it loses it all over, no matter what nutrition plan you follow", Holly chimes in, "However, with the correct training plan, you can improve muscle definition in certain areas (creating 'tone'). Remember, this is muscle definition, not fat loss!"

Increased muscle mass can also help increase basal metabolic rate, or BMR for short, essential for long term weight loss. Cardio might help you create the energy deficit you need to lose weight, but as soon as you stop running for five hours a day, the weight will pile back on, especially if you return to eating 'as normal'.

Having more muscle will increase the BMR, which increases your calorie needs so you can eat without piling the weight back on. You shouldn't go crazy with your diet, though, but a higher BMR can help you sustain weight loss easier. 

Getting enough vitamins and nutrients in your diet is not easy these days. There never seem to be enough hours in the day to consume what you need to consume, especially when you throw in long hours at work, the commute and family commitments. And, let’s be honest, the ever-present lure of TV or social media. 

As a result, it’s understandable that most of us find ourselves slumped on the sofa post-workout, having eaten or drunk absolutely nothing at all.

But getting the right nutrition into your body after exercise will boost your body’s recovery. By consuming the right things, you’ll help refill your muscles’ energy stores, reduce inflammation, boost metabolism, and build muscle bulk. Studies have shown that the ideal amount of protein you require is 20-40g post-workout to maximise recovery. All you need is some healthy ingredients, protein powder and a protein shake blender. Or, if you're not fussy, any blender really.

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Why should you drink protein smoothies?

Nutrition in liquid form is one of the best ways to get carbohydrates and protein into your body, as it can be digested quickly. Research has shown that fast-digesting protein sources promote post-exercise anabolism faster than slower-digesting sources.

The best way to achieve this is to whizz up some protein powder in a delicious smoothie within 30 minutes of exercising. To do this properly, you’ll need a protein shake blender which makes it easy to quickly blend a healthy smoothie, especially if you’re on the go.

We asked fitness and nutrition expert Penny Weston and Stuart Roberts, fitness coach and nutritionist at Get Strong, Fit & Happy, to recommend some of their favourite smoothie recipes and tell us why each one is a protein powerhouse for our bodies and how they can boost recovery after a tough session. 

Post-workout plant-based protein smoothie

• 1 banana
• 1 cup frozen strawberries
• 40g vegan vanilla protein
• 2 cups plant-based Greek-style yoghurt
• 10g maca powder

“Maca is a plant from Peru, and its root is ground to a powder for use as a superfood supplement,” says Weston. “It has an earthy, nutty, almost caramel flavour, best hidden in creamy vanilla or chocolate recipes. The benefits of maca are becoming more well-known. A few years ago, you would have to buy it from Amazon and have it shipped in from abroad, but now I’ve seen it in for sale in Aldi and Tesco.”

It’s low in calories and high in vitamins and minerals such as vitamin C, calcium, potassium and iron. “Research has revealed maca’s hormone-balancing and symptom-soothing properties. Maca root powder is an adaptogen, supporting your whole endocrine system to produce the right amounts of hormones you need. It can even help your body adapt to stressful situations that might otherwise deplete your body’s hormone production and affect your mood.”

Post-HIIT smoothie

• 40g vanilla protein
• ½ banana
• 2 pitted dates
• 75g yoghurt
• 1tsp maca powder
• Pinch of pink salt
• 100ml unsweetened almond milk
• 1tsp sugar-free caramel syrup (optional)

“This is the perfect smoothie to drink after an intense workout when you need that protein hit plus a boost of energy to keep you from flatlining,” says Weston. 

“The nutrient-rich dates help to improve concentration, and the maca powder boosts your energy levels.” This smoothie has more than 40g of protein in it, which will also boost recovery, fuel your energy and keep you feeling full.

Rehydrating post-yoga tropical smoothie

• ½ frozen banana
• 1 cup frozen mango
• ½ cup frozen pineapple
• 1 kiwi, peeled and chopped
• 1tsp chia seeds
• 1tsp flax seeds
• 150ml coconut milk
• Vanilla protein powder

If you’re a yoga fan, this smoothie is the perfect way to recover following a tough session. “You need to rehydrate your muscles after stretching, and coconut water is renowned for its hydrating properties,” says Weston. 

“Kiwi is also considered to be one of the healthiest fruits. The chia and flax seeds ensure the drink is packed with omega-3, fibre and protein too to help your muscles recover before the next session.”

Post-sleep smoothie

• 2 cups frozen blueberries
• 1 banana
• 1 cup spinach
• 1 cup kale
• 1tbsp chia seeds
• 1tsp spirulina
• 40g vanilla protein
• Topped with almond milk

This smoothie is the perfect drink to have at breakfast, packed with vitamins and nutrients to set you up for the day ahead.

“There is so much goodness in this smoothie,” says Weston. “It’s a powerhouse. It will have you glowing from the inside out, as it contains nearly every vitamin and mineral your body needs and gives you a natural boost of energy. I’d recommend using a frozen banana and less milk for a thicker texture.” And despite the inclusion of spinach and kale, Weston reassures us it tastes delicious.

The anti-inflammatory smoothie

• Filtered water (depending on size of your blender – it needs to be ½ full of water)
• 2 scoops of unflavoured protein powder
• 1tsp turmeric powder
• 1tsp ginger powder
• 1tsp cinnamon powder
• 1 diced organic apple
• 2tbsp of organic live yoghurt

Stuart Roberts says that excess inflammation in the body is a prime driver of disease and accelerated ageing. “This delicious smoothie recipe can be enjoyed daily, and it contains ingredients that are proven to help reduce inflammation.”

In terms of the spices included in the recipe, curcumin in turmeric is anti-inflammatory and helps protect the liver from toxins, ginger improves digestion, and cinnamon helps protect against heart disease. 

What do Olympians eat and how do they support their training with the correct diet? With the Tokyo 2020 Olympics in full swing, let's take a moment to consider the hard work, intense focus on calories in versus calories out and some frankly outrageous diets. To achieve Olympic peak performance, the athletes go through years of rigorous training which includes countless hours of exercising and following a strict diet.

I talked to Arj Thiruchelvam, founder of Performance Physique. He's been a UK Athletics Sprint and Jumps Coach, as well as working with Mac-Nutrition and Holland & Barrett. He shared his insight into how world class athletes fuel their performance.

“A few simple principles can help us all live healthier lives but, when 0.2 seconds makes all the difference between first and last place, the science behind athlete nutrition is understandably more complex", Arj says. "No two events will have the same physiological demand on an athlete, but there are some similarities that need to be balanced."

What does it take to shave off a fraction of a second from your PB? How do you balance macronutrients and what micronutrients do elite athletes require to achieve peak performance? What does an Olympian eat each day? Arj knows all…

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The diet of champions: 8,000 calories per day

Arj worked with a number of athletes and was kind enough to share the exact diet of a pro who needed to consume industrial amounts of food to fuel their training. This is quite an extreme example but different types of athlete have different kinds of extreme diets. A gymnast or marathon would not follow this kind of nutritional advice, obviously, but plenty of Olympians – heavyweight boxers, wrestlers,  lifters, etc – will be on something similarly calorie-intense.

"I worked with a 6’5” male water polo player at London 2012 who was struggling to maintain his 105 kg weight in the pre-competition training camp," Arj recalls. "Up to six hours of intense training in the pool and gym everyday left him needing to consume 7-8,000 calories per day, just to stay the same weight. That’s about the same as eating 8 portions of fish and chips in a day, every day!"

Rather than just sticking to Britain's favourite dinner, the polo player's typical day looked like this.

Wake up: Protein shake and fruit smoothie (350 kcal)

Post Training Breakfast: Porridge oats, whole milk, peanut butter and orange juice (1100 kcal)

Mid-Morning Snack: Banana, toast and protein shake (750 kcal)

Lunch: 5 egg cheese and spinach omelette, side salad and chocolate bar (950 kcal)

Pre- Gym: 4 waffles, golden syrup, protein bar and orange juice (1100 kcal)

Post-Gym: protein shake and Haribo (500 kcal)

Afternoon Snack: White bread, butter and jam (350 kcal)

Evening Meal: Roast chicken dinner and chocolate bar (1200 kcal)

Pre-Training: Soreen Loaf and Jaffa Cakes (500 kcal)

Post-Training: Protein shake & porridge with syrup (500 kcal)

Perhaps not surprisingly, the player in question was not keen at all on having to eat so much food. After the Olympics, he immediately reduced his intake and within eight weeks dropped 12 kg to 93kg.

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How about race day nutrition?

Turning to less heavyweight athletes, Arj has some tips on race day nutrition for runners. 

"Some events don’t require immediate fuelling before a race", Arj says, "Athletes may enjoy a little caffeine to boost alertness and allow them to push harder but in other events, such as the prestigious marathon, nutrition timing is vital!"

He also debunks some common fuelling myths: "No longer do we need to carbohydrate load for days on end, instead the day before the marathon will be a very high carbohydrate day, 10g for every kilo they weigh. Then, 2-4 hours before the marathon, athletes will consume a breakfast of simple carbohydrates, low in fat and fibre to ensure it’s quickly absorbed. Typically this will be white bread and jam, a small amount of cereal and orange juice to top up the carbohydrate stores. As the race approaches, 500ml of a carbohydrate drink will be consumed gradually."

"Once the marathon begins, the fuelling strategy becomes very individualised but athletes will aim to consume 60-90g/carbohydrate in the form of gels and drinks and at least 200mg of caffeine (equivalent to two shots of espresso). This means there is a continuous flow of glucose to the muscles that will prevent ‘hitting the wall’ from ever occurring. After the race, it’s important to rehydrate with electrolytes, refuel with carbohydrates and take on protein to repair the muscle tissue."

Carbohydrates

"Anything which requires intense levels of performance, or exercising at moderate intensity for some time, will require carbohydrates to fuel the bout of exercise", Arj explains, "The amounts vary substantially per sport; 3-5g per kg of bodyweight for skill-based sport, 6-10g for endurance and 8-12g per kg bodyweight for ultra-endurance and very intense events like the Tour de France or marathons."

And since athletes workout a lot, they tend to require loads of carbs to fuel their intense exercising regime. So as well as as eating all the plain rice, potato or pasta, they can also gorge down on naughtier treats too. Ice cream, for instance.

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Fats

Dietary fats have a bad rep and people tend to steer clear away from them, but fats are not only healthy when consumed in moderation but also essential to our overall health. "Many of us are scared to consume fats, but they are vital to support the sex steroid hormones (oestrogen, progesterone and testosterone) to function by repairing and growing our muscles and boosting our mood, enabling us to perform at the highest level", Arj says.

"Athletes generally aim for 25-30% of their daily calories to come from fat. The only bad fat is from hydrogenated fats (where liquid unsaturated fat is turned into solid fat by adding hydrogen), but a range of food sources from both unsaturated and saturated fats is important."

His recommendations? "Eat avocado, almonds and olive oil for monounsaturated fats that will support cardiovascular health and cholesterol, plus steak and coconut are good sources of saturated fat. One of the most common fats that athletes consume is in the form of a fish oil supplement as this appears to have an unparalleled impact on health and performance for those who don’t eat enough oily fish."

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Protein

We can't emphasise the importance of protein in an athlete's diet enough. Protein is needed for building muscle but also for recovery. It can also aid weight loss! Of course, Olympians don't often have to worry about weight gain, especially since they train as much as 5-10 times per week. To maximise recovery and to help their muscles grow, they must find a way to increase their protein intake, significantly. 

"An Olympians daily requirement is 1.6-2.5g of protein per kg of bodyweight. The foods they consume will vary but those higher in ‘leucine’ (dairy, poultry and whey) will be advantageous for a performance athlete, however there are alternatives for vegans", Arj says.

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Micronutrients

Having adequate amounts of micronutrients in our daily diet is something we all struggle with, let alone Olympic athletes. As Arj explains, "Micronutrients should be viewed as the key to the door (macronutrients are the door), in that these vitamins allow you to make the most of your carbohydrates, fats and protein."

"Multi-vitamins aren’t usually necessary, unless you’re in a calorie deficit, you’re an athlete training intensely or you just don’t consume many vegetables", he says, "In these cases it’s important to understand that the RDA (Recommended Daily Allowance) isn’t necessarily the ideal amount to have, it’s enough to avoid deficiency in most people. A better figure to look for is RNI (Reference Nutrition Intake), which is relevant to 97.5% of healthy individuals."

Arj even has some location-specific recommendations: "With the Olympics taking place in Japan, edible seaweeds such as Wakame and Nori are native options to boost micronutrient intake. Edible seaweeds need a lot more human intervention studies to see how they really compare but there is clear evidence to show they provide dietary fibre, anti-oxidant properties, iron and magnesium, alongside a small contribution of fat and water-soluble vitamins."

Be careful, though, before you start chowing down on seaweed: "There are concerns with the Iodine, heavy metal and arsenic content of seaweed and this needs to be investigated further before drastically increasing consumption levels."

The Balancing Act

How does this all come together? It's okay to know how many grams of protein and what sort of micronutrients you should be ingesting a day but everyone's needs are different, especially pro athletes'. A skateboarder will follow a different diet than a decathlete. 

"The balancing act is managing the large amounts of food needed by athletes, without consuming more calories than they are expending, to ensure their bodyweight remains consistent", Arj dives in, "Some athletes are very disciplined while others will still enjoy a takeaway, because there are ways to be flexible and also achieve performance goals."

He goes on: "Some hate fruit and vegetables and some are incredibly disciplined but at times they too will stray from their set diet, because we are all human. Everyone seems to know that Usain Bolt enjoyed eating Chicken Nuggets before big races! This is about consuming something you’re familiar with and know won’t cause your stomach discomfort. It was a smart choice in Beijing in 2008 because it increased his confidence in a place where he may not have consumed many of the foods native to China."

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Do Olympic athletes take supplements?

"Elite athletes have to be very careful about consuming supplements as some can lead to positives doping tests, with an estimated 10% of supplements being contaminated (Russell, C., Hall, D. & Brown, P., 2013)", Arj warns, "Although the effectiveness of most supplements on the market is negligible to none, there are a handful of supplements that some of this year’s Olympians may be consuming to enhance performance."

Creatine

"In the past power and speed based athletes have been using creatine but interestingly, a lot more endurance athletes have begun using the supplement. It allows the body to store more glycogen, a vital source of energy for long distance events that require carbohydrate loading", he says.

Beta Alanine

Arj says "There’s a very good chance our track cyclists, swimmers and athletes competing in intense events that are 1-4 minutes in duration are using Beta Alanine. It buffers lactic acid, pushing their performance even further."

Beetroot juice

"A few years ago these small ‘shots’ of beetroot juice stormed onto the market with proposed benefits of improving recovery and reducing the oxygen cost of energy, essentially making athletes more efficient and able to work at a more intense level", Arj says, "However, recent years have shown that consuming beetroot juice consistently throughout the year may actually reduce training effectiveness. Instead, it’s more likely to be consumed during busy phases of competition…like the Olympics, when you have numerous races in a short period of time."

Prone to productivity slumps during the day? It's probably down to your workplace eating habits, and as most of us gradually migrate back to the office, now's the time to start thinking about what you consume at your desk and how it can be stopping you getting stuff done.

Just Eat for Business recently conducted a Productivity Pick-Me-Ups study in conjunction with nutrition experts to discover where we're going wrong with our workplace food, and what we should be eating instead. And while we're all pretty much aware that a box of Krispy Kremes will inevitably result in a serious slump an hour or so later as you nod off at your desk, there are plenty more harmless-looking snacks that can hit your productivity just as hard.

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Nutritional no-nos

That healthy-looking breakfast you grabbed on the way into work? It may not be quite as good for you as you might think. Some of the worst foods for causing lethargy and poor mental health are highly- and ultra-processed foods, and those with added sugar and artificial sweeteners. And guess what? That breakfast cereal could easily fall into those categories and leave you needing an extra cup of coffee to boost your energy levels.

And that brings us to another red flag: caffeine. "Caffeine can be an excellent cognitive enhancer," says Dr. Craig Duncan, Human Performance Strategist at PIA. "However, it should not be used as a band-aid for poor sleep. A coffee after lunch, in the morning and mid-afternoon can enhance performance - but try not to have caffeine after 3-4pm as it can and will harm sleep."

It even turns out that a salad from a high street chain for lunch might not be as good for you as you think. According to Dr. Uma Naidoo, a board-certified psychiatrist at Harvard Medical School and nutrition specialist, they come with their own dangers. "Unfortunately," she says, "most of these restaurants use highly processed vegetable oils and added sugars for their dressings which are inflammatory and quite harmful for your mental health. So what seems to be a healthier choice may not be."

For Dr. Naidoo, eating an anti-inflammatory diet is a key part of maintaining energy levels. "Low-grade inflammation flips off a metabolic switch in the chemical pathway that produces energy," she says. "The result is not only lower energy but an impact on insulin sensitivity and an increase in toxic free radicals that damage brain tissue."

How to eat more healthily

She recommends a diet rich in colourful, non starchy vegetables that add polyphenols, which fight inflammation, stabilise your insulin levels and nurture your brain, gut microbiome and overall body. Polyphenol-rich foods include cauliflower, carrots, red pepper and cabbage, and you'll be delighted to note that dark chocolate's on the list too. She also recommends a constant supply of omega-3-fatty acids for your mental health; the likes of extra virgin olive oil, olives, avocadoes, chia seeds, hazelnuts, almonds and macadamias will keep your brain happy.

Dr Naidoo suggests that it's partly up to employers to help their staff eat healthily during the working day – as well as being in their own best interests. "By supporting employees with healthy food choices, including lunch breaks, and even perhaps offering some healthy fresh snacks, employers will see the economic value in return," she points out. "They will have an energetic, committed, strong and mentally fit community working for their company. Instead of biscuits and chips, having fresh fruit, crudite, hummus, plain mixed nuts and plain yogurt (top with frozen berries and some nuts and cinnamon) are better options."

Want to know more? You can read all the findings of Just Eat for Business's Productivity Pick-Me-Ups study here.

I was one of those lucky few who had the chance to sample the new Huel Complete Protein powder before it was launched today. As a matter of fact, the tub it came in was a nondescript plastic container because Huel hadn't quite finished designing the label for the Complete Protein at the time. And after testing this vegan protein powder for a couple weeks, I’m thinking about giving up on whey protein and going all-in vegan when it comes to protein supplementation.

It’s not like I didn’t like vegan proteins before: I tested and reviewed the Huel Black Edition protein as well as the Bulk 1 Complete Food Shake. I also tried Plant Era’s Strawberry & Basil protein and MyProtein’s Vegan Protein Blend, among other products. You can read all about them on T3’s best protein powder guide. And although vegan protein powders are not terrible, they often have less palatable texture and taste compared to whey protein.

However, the Huel Complete Protein is a bit different from the rest of the vegan protein lot. For example, its macro- and micronutrient stats are on point: it contains 20 grams of protein, 9 grams of EAAs and 5 grams of branched chain amino acids (BCAAs) per 105 calorie serving. It also tastes rather pleasant for a protein powder that's not whey.

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Sure, it’s a bit sludgy and has a slight vegan twang to it, but overall, it’s pretty enjoyable to drink. Just a note, especially for people like me who like to mix their protein powder with only a small amount of water: you might want to add a bit more water to the Huel Complete Protein so it doesn't get too congealed to a level when it wouldn't come out of the shaker. Adding over 200 ml of water should do the trick but feel free to experiment to find the best protein shake consistency for you. Or go crazy like me and mix it with Greek yoghurt to recreate The Mountain's dinner. Your call.

In addition to all that, the Complete Protein is the first “nutritionally complete” plant-based protein powder, meaning it contains all 26 essential vitamins and minerals, as well as being a source of fibre, carbs and fats. This powder truly is the protein powder version of 'standard' Huel, a leaner, less calorific option for those who don't necessarily want to replace a meal with Huel but would still like to enjoy the benefits of it.

Some people might be put off by the fact that the Huel Complete Protein contains fat but it's a good thing, trust me. Despite what Hollywood actors are trying to make you believe, you can’t build muscle without eating fats: muscle building is not only about eating the ‘holy trinity’ of muscle foods, namely chicken, rice and broccoli. Dietary fat can help your body metabolise protein better, as well as having a range of positive health effects too. Eat your fat, kids.

Huel Complete Protein: price and availability

Huel Complete Protein is available in six flavours, Chocolate Fudge Brownie, Strawberries & Cream, Banana Milkshake, Vanilla Fudge, Salted Caramel and Unflavoured & Unsweetened, the latter which I wouldn’t recommend having on its own but for baking and smoothies etc. The Complete Protein is available exclusively from Huel from today for a recommended retail price of £50 (one-off purchase).