If you plan on upping your training game in 2024, you’ll want to hit perform at your best in every session. The best pre-workout supplements help you do just that, by delivering active ingredients and stimulants to prime your body for the exercise ahead, increasing endurance capacity and alertness, delaying the onset of fatigue, and often providing carbs to help fuel your training.

A word of warning to the caffeine-sensitive: though there are some exceptions, caffeine is often the main active ingredient in pre-workouts, so they’re not recommended for anyone who gets jittery or feels sick after too much coffee.

This is the best pre-workout I tested

My favorite overall is the foodspring Energy Aminos pre-workout. This supplement contains a good mix of the basic ingredients you’ll want in a pre-workout (e.g. caffeine and branched-chain amino acids). I also thought it tasted good (which is not always a given with pre-workouts), making it a great all-rounder whether you’re pushing weights or sweating away in a spin class.

Other pre-workout recommendations

1. foodspring Energy Aminos

Rather than throwing dozens of natural ingredients into the mix, foodspring goes for a more selective approach with its Energy Aminos pre-workout. The ingredients list is simpler than most, but features the good stuff: including BCAAs, caffeine and B and C vitamins.

It’s one of the few pre-workouts I tested to include guarana, but that makes a lot of sense as it helps release its caffeine payload more slowly, avoiding spikes and jitters. At £1.50 per serving this represents solid value too.

• Read our full foodspring Energy Aminos review

2. Crazy Nutrition Intensive Pre-Train

At £2.50 a serving, Crazy Nutrition’s pre-workout is the priciest pre-workout I tested, but subscribing to regular deliveries with give you a substantial 30% off. I think it’s one of the tastiest, too, with three well-balanced flavors.

There’s a whopping 19 active ingredients here – more than any other pre-workout I tested – which should cover all your bases whatever discipline you’re preparing for. There’s a good dose of citrulline, especially, which helps deliver oxygen as your muscles start to fatigue.

• Read our full Crazy Nutrition Intensive Pre-Train review

3. Protein Works Raze Extreme

This Raze Extreme pre-workout is available in three fruity, caffeinated flavors and two caffeine-free versions. At £1.25 a serving it represents decent value, especially as it packs in 12 active ingredients and a useful 200mg caffeine.

In my opinion, Protein Works gets the flavors about right – I found there to be just a hint of a synthetic taste and no bitter aftertaste. There are B and C vitamins to look after your energy metabolism and immune system, too.

Read our full Protein Works Raze Extreme review

4. Healthspan Elite All Blacks Pre-Workout Fuel

If the All Blacks rugby team put their name to a product, it’s usually because it’s the business, and that’s just the case with Healthpan’s Elite pre-workout. I found it to be a good source of BCAAs, protein and particularly carbs, making this a useful way to fuel your cardio or strength sessions.

The inclusion of taurine will help give your endurance a boost, and it decreases the need for large doses of caffeine – making this a better choice for workouts later in the day. At £2.50 a serving it’s not cheap, but it is high-quality.

Read our full Healthspan Elite All Blacks Pre-Workout Fuel review

5. Innermost The Energy Booster

If you love pineapple, you’ll be onto a winner with The Energy Booster from Innermost. That’s mainly because that’s the only flavor it comes in, but also because I found the taste to be pretty moreish. A good dollop of BCAAs will see you right, as will the inclusion of guarana – meaning less caffeine.

There’s a healthy dose of vitamin B complex as well as maca to influence mood, but the main sell is the price – at just £1 per serving there’s only one other pre-workout powder I tested that works out cheaper.

Read our full Innermost The Energy Booster review

6. bulk Complete Pre-Workout

bulk’s Complete Pre-Workout comes in four delicious flavors (I recommend the Cola) and is loaded with 8.8g protein and 12g carbohydrates, as well as 12g of active ingredients per serving.

At £1.67 per serving, it’s not one of the cheapest powders but if you like a shot of caffeine in your pre-workout then it definitely delivers, with the recommended 200mg to improve alertness and concentration. And it’s certainly a winner on taste – I found no trace of any unpleasant aftertaste.

• Read our full Bulk Complete Pre-Workout review

7. Myprotein Alpha Pre-Workout

Myprotein eschews the carbs in favour of a caffeine kick for its pre-workout. There’s a hefty 300mg in here, so make sure you don’t exceed the serving recommendations. Still, it’s a good choice if you’re doing high-intensity workouts that require short bursts of activity.

For those who are prepping for training on a budget, Myprotein’s Alpha pre-workout works out the cheapest of any powder on test, at just 97p per serving. Not bad for the equivalent of two cups of coffee.

• Read our full Myprotein Alpha Pre-Workout review

How we test the best pre-workouts

There are lots of different pre-workouts on the market and the number of active ingredients differs substantially between brands. (However, the research to support their effectiveness in terms of performance is not always solid.) While I was testing, I judged each pre-workout on the following criteria.

Ingredients: I checked the ingredient list for high-quality ingredients and any performance-enhancing compounds, particularly:

1. Caffeine: Not essential for pre-workouts, but it can improve energy levels, mental focus, and exercise performance.
2. Beta-Alanine: Helps in reducing muscle fatigue and improving endurance by buffering lactic acid build-up.
3. Creatine: Aids in increasing strength, power, and muscle gains.
4. B-vitamins: Help in converting food into energy and support overall energy production.
5. L-arginine: Can enhance blood flow and improve nutrient delivery to muscles.
6. Branch Chain Amino Acids (BCAAs): Help in reducing muscle fatigue and enhancing muscle recovery.
7. Electrolytes: Important for maintaining hydration and proper muscle function during exercise.

Energy boost: I assessed how quickly each pre-workout gave me a noticeable energy boost. I also wanted to find out whether that boost was sustained, or provided a less useful peak and trough effect.

Price: I considered the cost per serving to ensure you’re getting value for money, while also avoiding overly expensive products with unnecessary additives.

Taste: The most effective pre-workout in the world is fairly useless if you can’t stomach the taste. Although flavor is subjective, I rated each product on how nice they were to consume.

Benefits of pre-workouts

If you struggle to get yourself pumped up before a training session, pre-workout could offer a helping hand. Usually taken 30-60 minutes before exercising, pre-workouts are designed to provide energy to fuel workouts and improve athletic performance. While the energy boost is usually provided by caffeine and carbohydrates, additional ingredients can offer specific benefits for different sports and training methods.

What to look for when buying pre-workout

When shopping for pre-workouts, the main ingredients you’re likely to see are carbohydrates and caffeine. Alongside these energy boosters, pre-workouts often contain other compounds such as beta-alanine, creatine and branched-chain amino acids (check out the benefits of BCAAs).

While you may be tempted to go for a product containing everything, only some of these ingredients necessarily suit every type of sport. In some cases, certain compounds may have a negative impact. For instance, beta-alanine may be suitable for a middle-distance runner. However, taking creatine could cause unwanted weight gain, affecting their power-to-weight ratio.

Choosing the best pre-workout for you will depend on the type of training you’re doing. Different active ingredients will support different elements of your workout – such as citrulline delaying muscle fatigue or taurine decreasing lactate accumulation. Check out our what is pre-workout guide for more details on choosing the right option for you.

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Electrolyte drinks help replenish the naturally occurring salts and minerals that help balance our bodies’ fluids. Our electrolytes get depleted through exercise, most notably through sweating. The best electrolyte drinks often also contain carbohydrates and other nutrients to help you stay hydrated and to improve recovery.

But not all electrolyte drinks are created equal. It pays to consider the amount of the electrolytes potassium, chloride and particularly sodium in each drink, which help with preventing cramping, aiding muscle contraction and supporting hydration respectively.

If you’re not a heavy sweater, or need to reduce your intake of sodium for health reasons, you might want an electrolyte drink with lower sodium levels (say, less than 250mg per serving).

What’s the best electrolyte drink?

After my extensive tests, I’d recommend the Nuun Hydration Sport as the best electrolyte drink. That’s down to a number of factors, including its reasonable price, how well it dissolves in water, its natural ingredients list – and, of course, its taste. Plus those mini tubes make it really easy to stick in a bag or pocket for electrolyte-boosted hydration on the go. Of course, the well-established SiS Go Hydro and High 5 Zero tablets aren’t far behind.

Other electrolyte drink recommendations

1. Nuun Hydration Sport

With a good range of flavors, and available with or without caffeine, these mini tubes from Nuun are ideal for hydrating on the go. I found they dissolved well in water and didn’t require any shaking. I also liked how they have the most natural ingredients list of any product I tested, including natural sweeteners and coloring.

• Read more: Nuun Hydration Sport review

2. SIS Go Hydro

We all know Science In Sport is a brand driven by scientific data, so it knows a thing or two about optimal hydration. Its Go Hydro range has the highest sodium content per serving of any electrolyte drink I tested and it’s also one of the most reasonably priced. I tried the strawberry and lime flavor, which was light and refreshing with a slight tang. The tablets also dissolved quickly in water without the need for any additional shaking.

• Read more: SIS Go Hydro review

3. High5 Zero

Another trusted player in the sports nutrition market, High 5 is the go-to brand for many endurance runners, including many members of the Men’s Fitness team. It’s a good choice if you’re training for extended periods as one tablet is enough for a 750ml water bottle. They may be free of sugar, but these tabs are full of flavor – I tried the citrus flavor, which offered a nice balance of sweetness and tanginess.

• Read more: High5 Zero review

4. Skratch Labs Hydration Sport Drink Mix

One of the best-tasting electrolyte drinks I had the pleasure of testing. Each serving contains a hefty 800mg of sodium, so it’s perfect for heavy, salty sweaters. I found this drink to not only be refreshing but also effective at increasing energy, making it beneficial as both an intra-workout and recovery drink. There are also an impressive eight flavors available, with each one providing a nice, hydrating option at the end of a tough workout.

• Read more: Skratch Labs Hydration Sport Drink Mix review

5. GU Hydration Tablets

Ideal for larger bottles and longer sessions, GU tablets will see you through intense or prolonged training. I found the tablet combined well in water and didn’t require any additional shaking to combine. There’s a good amount of electrolytes in the mix, especially sodium, and I enjoyed the punchy flavors, but they may be a bit too intense for some people.

• Read more: GU Hydration Tablets review

6. Punchy Hydration

Punchy Hydration cans are lightly carbonated drinks made from natural ingredients with essential electrolytes, vitamins and minerals to boost hydration, aid muscle function and support your immune system. Available in mango and blueberry flavor, and in boxes of from 4 to 48 cans, they are deliciously refreshing with flavors that are indeed ‘punchy’, without being overpowering.

Buying in larger boxes will drop the price a bit – and subscribing to a regular deliver will give you a further 15% discount. Caffeine-free and low calories, they’re a tasty alternative to electrolyte tabs and with their balanced favors are enjoyable as part of a regular hydration regime, with meals or as a perfect pick-me-up for the morning after the night before

7. Cadence Electrolyte Drink

They’re not cheap, but for those who are serious about their rehydration Cadence drinks are a sensible choice. These carbonated beverages are only beaten by SIS Go Hydro and Skratch Labs for sodium quantity, so are a great choice for heavy sweaters. There’s key amounts of potassium and magnesium, too, and not a sniff of sugar or calories anywhere. They’re also vegan-friendly and caffeine-free, with a pleasant, understated citrus flavor.

8. Hux Hydration Tablets

Hux tablets are a good low-sodium option and are more suited to general hydration and wellness than intense workout sessions. They have a good mix of electrolytes as well as a pleasantly sweet and tangy flavor. The tablets also dissolved quickly in water. I reckon you could dilute them further if you needed more fluid and they would still retain the flavor.

• Read more: Hux Hydration Tablets review

9. Ultima Replenisher Electrolyte Powder

In powder rather than tablet form, this vitamin C-rich drink is ideal for everyday hydration and wellness. There’s a good mix of electrolytes and a range of nine moreish flavors to choose from (I loved the raspberry and pink lemonade flavors). However, as they are sugar-free, I found the flavors to be milder than other options I tested, so these may not be popular with those who prefer a stronger, more flavorsome electrolyte.

• Read our full Ultima Replenisher review

10. MyEndurance Hydr8

Hydr8 tablets are packed with vitamins and minerals with good sodium levels to suit endurance athletes. They’re fortified with B vitamins too and work out to be the cheapest electrolyte drink per serving on test. The orange flavor is nice and tangy but a little on the sweet side. Also, I found the tablets didn’t mix quite as well as others I tested, meaning I had to shake to get the end residues to combine.

• Read more: MyEndurance Hydr8 review

11. Powerbar 5 Electrolytes

Powerbar’s hydration tabs have an intense yet refreshing flavor (I tested the pink grapefruit flavor) and a caffeine kick for a pre-workout pick-me-up. They’re sugar-free, too, and come in tiny tubes that we could just slip into a pocket – perfect for hydrating on the go. I also found that the tablets dissolved quickly, with no need for shaking.

• Read more: Powerbar 5 Electrolytes review

12. Humantra Hack #1

Humanatra is a new player in the electrolyte drinks game, and it’s ticking all the right boxes. Its sachets contain all six essential electrolytes as well as antioxidants and are made from entirely natural ingredients. Electrolyte amounts are greater than many of the big name brands too.

Its three sugar-free flavors are punchy without being overwhelming and there’s your daily dose of vitamins C and B12 in each sachet too. If you can stomach the price, you can’t certainly stomach these pleasant flavored and exercise-supporting hydration hits.

What are electrolyte drinks?

Put simply, electrolyte drinks are specifically designed to help replenish the body’s electrolytes – naturally occurring salts and minerals that help balance our bodies’ fluids. The best electrolyte drinks typically contain a blend of electrolytes, carbohydrates and other nutrients that work together to help support hydration and recovery. These drinks generally come as a powder or tablet that you dissolve in water.

Electrolytes are minerals that have an electrical charge when dissolved in water, meaning they can conduct an electrical current. The role of electrolytes is to help regulate the body’s fluid balance, nerve function and muscle contraction while also assisting with the passage of nutrients in and out of cells.

The electrolytes sodium, potassium and chloride are found in the highest concentrations in bodily fluids such as sweat, blood and urine. The most important one concerning exercise performance is sodium.

What is the role of electrolytes?

Sodium: The most vital electrolyte that helps to maintain body fluid volume. Sodium is often added to sports drinks alongside glucose; glucose increases sodium absorption, in turn facilitating water absorption.

Potassium: This mineral helps to keep your body in a steady state of equilibrium and helps to prevent muscle cramping and weakness.

Chloride: During exercise, we require chloride for proper muscle contraction and transmission of nerve impulses.

When should you take electrolyte drinks?

Hydration is paramount during exercise, and fluid losses of more than 2% body weight can impair coordination, decision-making and overall athletic performance, and even more so in hot climates. The rate at which you sweat can influence how dehydrated you get during exercise, and with this comes the loss of sodium, which is even more significant in ‘salty sweaters’.

Straight after a workout is the time that electrolyte drinks are most helpful. After an intense, lengthy training session or event, most people will undoubtedly finish with a fluid deficit. They will need to rehydrate during the recovery period.

If you are competing, having a good hydration strategy in place is advisable, and this includes rehydration during recovery. Consuming fluids alongside sodium in the form of electrolytes and foods can help with fluid retention. Electrolytes during this period can also help replace losses during exercise and are especially useful when you need rapid rehydration due to short periods between competing or training.

Benefits of electrolyte drinks:

The role of electrolyte drinks during and after exercise is not to replace electrolytes lost through sweat but for several other purposes:

• Increasing the palatability of drinks
• Promoting drinking by maintaining thirst
• Preventing hyponatremia (low sodium levels resulting from excessive fluid consumption)
• Increasing the update of water in the body
• Increasing fluid retention

Should I take electrolytes before working out?

Starting intense exercise in a state of optimal total body water is important. In some cases, adding electrolytes (sodium) to fluids to promote fluid retention can achieve this. This is especially relevant if you’re about to start a long race, competition or hardcore training session.

Should I take electrolytes while exercising?

There is only a benefit to taking electrolyte drinks (sodium) if you lose significant amounts of sweat or are training/competing for an extended period. The rate you sweat can vary and many factors can influence it such as exercise duration and intensity, fitness levels and climate. A sweat rate above 2L/hr would be considered high.

According to the Academy of Sports Nutrition and Medicine, circumstances requiring electrolytes (sodium) during exercise may include a sweat rate greater than 1.2L/h, exercise lasting more than 2 hours or having very salty sweat (your sweat may leave white marks on your kit). Experts suggest that electrolyte (sodium) consumption during exercise is 500-700mg per hour, which is highly variable and dependent on the individual. If someone is unconditioned, training in the heat and humidity, a salty sweater or exercising for several hours, they may need more.

Getting adequate sodium during an endurance or ultra-endurance event can also help prevent hyponatremia, when sodium levels in the blood are abnormally low. The symptoms of hyponatremia include fatigue, dehydration, confusion, slurred speech and vomiting, and if not treated can be life-threatening.

Is it OK to drink electrolytes every day?

If you don’t need an electrolyte, then there is no point in taking one. It is also worth remembering that these drinks are high in sodium. While athletes may need more in their diet during training and competition, people generally consume too much sodium, which can harm your health and increase your risk of high blood pressure.

You can get all the necessary electrolytes from your food, and most people get more than enough sodium. Eating plenty of plant-based foods such as vegetables, whole grains, nuts, and seeds will ensure a good intake of other minerals from your diet.

Can electrolyte drinks help hangovers?

Some people swear by electrolyte drinks to help with the electrolyte imbalances caused by fluid losses during a drinking session. However, there is a lack of research to prove that the severity of a hangover is correlated with a disruption in electrolyte balance or that adding electrolytes to your diet will help lessen the severity of a hangover. In most cases, your body will quickly restore the balance of electrolytes once the effect of alcohol wears off.

Electrolytes are most effective in helping with rehydration during recovery from intense, lengthy exercise, heavy or salty sweaters and those involved in endurance sports. For everyone else, you should be able to get what you need from the food you eat.

Related content:

• How to measure sweat rate
• What are the health benefits of magnesium?
• Can electrolyte drinks cure a hangover?

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When hunger knocks post-workout, it’s easy to reach for handy snack bars. These can be loaded with unhealthy fats and sugars, however, which are often high in calories and lead to energy peaks and troughs. The best protein bars, on the other hand, pack in more of the good stuff – namely, protein.

Snacking on protein bars allows you to reach your daily protein goals and deliver a much-needed supply to damaged muscles. They also provide a simple on-the-go alternative to more cumbersome protein shakes or time-intensive meals. Plus, they usually taste pretty good, so it’s a win-win-win situation.

What is the best protein bar?

There are plenty of protein bar brands out there now, most of which offer a high-quality protein dose around the magic 20g mark. But it takes great taste and texture to make the best protein bars too, together with low cost and other factors. Ultimately, I’d recommend using Grenade protein bars. The texture is chewy and the taste is sweet without being too sickly. There are also a load of flavours to choose from and, crucially, a solid 20g of good-quality protein per bar.

Other protein bar recommendations

1. Grenade Protein Bar

An obvious choice, perhaps, but the UK’s best-selling protein bars (previously called Carb Killas) is so for a reason. Loaded with 21g protein and just 1.4g sugar, it’s the best-tasting, least-sickly sweet bar I’ve tested.

The Salted Caramel flavor gets my vote, although there are no less than 14 others to choose from. The only downside is restricting yourself to one a day (but who are we to tell you how to live your life).

• Read our full Grenade Bar review

2. Healthspan Elite All Blacks HiLO Protein Bar

As you’d expect from any sports nutrition product endorsed by the All Blacks rugby team, the Healthspan Elite protein bars uses quality ingredients. Low in sugar and high in fiber, they also pack 20g of protein into each of their delicious flavors – black forest gateau, chocolate and salted caramel, and white chocolate. Plus, they’re Informed Sport approved, too, making them suitable for elite competition.

• Read our full Healthspan Elite All Blacks HiLO Protein Bar review

3. Kinetika Deluxe Protein Bar

Kinetika makes its bars with quality batch-tested ingredients. So, it’s no surprise they get the thumbs-up from WADA and Informed Sport. It uses milk protein from grass-fed, hormone-free cow’s milk and its bars have the best taste and texture of any on test.

It’s a shame there’s only 14g of protein in every serving, but they are small 45g bars, so why not have one and a half, or even two at a time?

• Read our full Kinetika Deluxe Protein Bar review

4. Barebells Bar

One of the less synthetic-tasting protein snacks, Barebells bars combine a variety of rich flavors with simple, natural ingredients. Of the 11 different versions, four vegan or soft protein options don’t make the 20g mark, but the rest hit the spot and are tasty too.

They all have a pleasant, rich taste, are low in sugar and don’t have the claggy or powdery texture that many of the best protein bars do.

• Read our full Barebells Bar review

5. Fulfil Vitamin and Protein Bar

Suitable for anyone with an eye for boosting more than just protein intake, Fulfil bars are fortified with vitamins B1, B2, B3, B6, B12, C and E, as well as folic acid.

They hit the 20g protein benchmark, have half the calories of most protein bars and are available in 11 mouth-watering flavours, which sounds like a win-win to us.

• Read our full Fulfil Vitamin and Protein Bar review

6. Vow Nutrition Protein Bar

If Team GB think Vow Nutrition Protein Bars are good enough for them, then we reckon they’re good enough for us too. Its three flavors – cookies and cream, peanut crunch and salted caramel – are all remarkably tasty, and the nutrition numbers look good too.

There’s 16g of protein in each bar and an microscopic 0.4g of sugar. These bars are Informed Sport approved so we know the pea protein isolate and soya protein isolate come from good quality sources.

• Read our full Vow Nutrition Protein Bar review

7. PhD Smart Bar

With 20g plant-based protein per bar, you don’t need a doctorate to know PhD bars will meet your post-workout recovery needs. Some of the best protein bars on the market, there are eight rich flavors to choose from – though keep an eye on a calorie count that can reach 261kcal per 65g bar.

The texture might not be to everyone’s liking, but those recovery credentials make a bit of perseverance worth your while. Plus, they’re available in half-size and vegan versions.

• Read our full PhD Smart Bar review

8. USN Trust Crunch

Sweet-toothed gym-goers will enjoy the dessert flavors (fudge brownie or raspberry cheesecake, anyone?), and 20g protein is optimal post-workout fuel.

It’s worth noting the sugar content: 2.5g sugar is slightly more than some of the other best protein bars in this list. However, 213 calories is about par.

How we test the best protein bars

Our expert nutritionist Rob Hobson conducted this test, reviewing the best protein bars on the market in 2024. “There are plenty of different protein bars on the market,” says Hobson, “and they differ greatly in terms of taste and texture. To narrow the field down – and to provide consistency of review – I only tested chocolate-flavored bars. I tested and judged the best protein bars on their taste, texture, and nutritional effectiveness. I also took other factors into account, including the cost and availability, but also the amount of polyols: a type of sweetener which can upset the gut in high amounts.”

What to look for when buying protein bars

Protein bar preference is very individual – especially when it comes down to taste and texture. However, when shopping for the best protein bars, it’s crucial to glance over their ingredient lists to check how much protein they pack. You should also be mindful of any additives, such as sugars, artificial flavors and fillers, which can limit the nutritional effectiveness – it’s all about balance. And of course, if you’re looking for the best vegan protein bars, be sure to check what protein source is included.

It’s also a good idea to set your budget and be aware of costs, as they can certainly stack up if you’re chomping on protein bars every day. Lots of brands now offer subscription services, which help you save money while also ensuring you never run out. And, there are other options for getting your daily protein fix, like the best protein cereals and the best protein powers – be sure to shop around!

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If you’re looking to build muscle in a bid to get in shape, supplements are worth considering supplements as part of that process. The chances are you’ve used fitness supplements before, even though you might not have known it. From packing a protein shake in your gym bag to chugging the occasional isotonic sports drink, it’s likely you’ve supplemented your day-to-day nutrition while trying to stay in shape or recover from one workout to the next.

The trouble is that looking for the best supplements can get mighty confusing, especially as each manufacturer wants to convince you their products is better filtered, or more efficient, or will boost muscle growth the most. As you look around for the right product, you might feel as if you need a degree in chemistry to understand what you’d be putting into your body.

The science behind some of the best supplements for muscle growth may be slightly baffling, but we’ve done the hard work so you don’t have to. We’ve trawled through the latest developments in supplement science to dig out the important stuff: what you need, when you need it and why.

It’s possible you’ll find a supplement to send your training gains through the roof, or just learn a bit more about the products you’re already using. Either way, next time you put in the hard yards at the gym, you’ll know you’re getting the nutritional back-up you need.

1. BCAA

The benefits of BCAAs – otherwise known as branched-chain amino acids – are numerous. They’re the best supplement to take during workouts because they help to keep a steady supply of proteins flowing into your muscles.

If you’re looking for the best supplements for lean muscle growth, BCAAs are a great place to start. This helps with muscle building as it reduces the amount of muscle loss during exercise and improves protein synthesis, the process by which new muscle tissue is built.

BCAAs can also help to prevent muscle loss during periods of intermittent fasting.

NUTRITIONIST SAYS: “In my role as a registered nutritionist,” says Laura Jennings, “I support the utilization of BCAA supplements for their indispensable role in muscle protein synthesis. The combination of leucine, isoleucine and valine in BCAAs facilitates muscle recovery, alleviates exercise-induced muscle soreness, and helps maintain lean muscle mass. Particularly advantageous for those involved in rigorous workouts, BCAA supplements offer efficient muscle support.” 

Try Optimum Nutrition’s Gold Standard BCAA

2. Creatine

Your body metabolises creatine into ATP, which is used for every initial muscle movement.

So it’s vital to have adequate supplies when you’re doing heavy, high-intensity workouts in order to deliver the required energy to your muscles.

In other words, you should consider taking creatine if you’re looking to lift harder for longer, as it’s one of the best supplements for significant muscle growth.

NUTRITIONIST SAYS: “By replenishing ATP stores,” says Jennings, “creatine fuels short bursts of intense energy, boosting performance during high-intensity activities like weight lifting and sprinting. This supplement’s ability to draw water into muscle cells may contribute to cell volumization, further supporting muscle growth. I find creatine supplements to be a reliable and well-researched option for those seeking improved strength, enhanced workout capacity and accelerated muscle recovery.”

Try Protein Works’ Creatine Extreme

3. Leucine

The most anabolic amino acid, leucine can independently stimulate insulin secretion and muscle protein synthesis, enhancing the muscle-building process.

At 11%, whey protein powders are very high in leucine content, which is one reason it’s so effective as a post-workout elixir.

NUTRITIONIST SAYS: “Leucine supplements play a pivotal role in the intricate process of muscle protein synthesis, aiding in the repair of muscle tissue post-exercise,” explains Jennings. “As a key trigger for this process, leucine is essential for bolstering muscle strength and overall performance, making it a valuable supplement for those engaged in strength training or aiming to preserve muscle mass.

“Research shows that pairing leucine supplements with complimentary nutrients, such as vitamin D, maximises performance benefits. Incorporating leucine supplements into a well-rounded diet proves especially advantageous, facilitating efficient muscle development and fostering a speedy recovery post-exercise.”

Try Applied Nutrition’s Leucine 4K

4. L-carnitine

If burning fat during a workout is your priority, first you need to mobilise it.

L-carnitine is an amino acid responsible for transporting fatty acids into the mitochondria, our cells’ energy powerhouses. This makes it one of the best supplements for lean muscle growth.

NUTRITIONIST SAYS: “L-carnitine supplements are celebrated for their integral role in energy metabolism, facilitating the conversion of fat into a usable energy source,” says Jennings. “That’s especially advantageous for highly active individuals and those focused on weight management. Integrating L-carnitine may effectively support increased energy levels and optimise fat and glycogen utilisation during physical activity. L-carnitine’s association with enhanced exercise performance, potential fatigue reduction, and improved recovery make it a noteworthy addition to any training plan.”

Try Solgar’s liquid L-carnitine

5. L-glutamine

This amino acid should be present in your body, but if you have problems with your digestion or are training hard, a supplement can help to strengthen the lining of your gut and help protein synthesis.

NUTRITIONIST SAYS: “I emphasize the crucial role of L-glutamine, the predominant amino acid in plasma and skeletal muscle, in post-workout recovery and overall exercise performance,” says Jennings. “After intense physical activity, glutamine levels decline, posing a risk to normal plasma levels and inviting protein breakdown. This decline is often associated with compromised immunity after prolonged exertion.

“L-glutamine supplements are instrumental in fortifying immune system health, defending against infections and preserving muscle mass post-exercise. Additionally, these supplements aid in mitigating gut damage, promoting overall gut health. Incorporating L-glutamine into your routine is advantageous for those seeking heightened physical resilience.”

Try the Reflex Nutrition’s L-glutamine

6. Magnesium

Every organ needs magnesium, especially the heart, muscles and kidneys. If you skimp on this vital mineral you can experience anxiety, sleep problems and irritability.

Magnesium also helps to maintain a normal heart rhythm and aids in the body’s energy production.

NUTRITIONIST SAYS: “Magnesium supplements offer myriad health benefits,” says Jennings. “As a vital mineral, magnesium is involved in over 300 biochemical reactions within the body, including energy production, muscle function and nerve transmission.

“Supplementing with magnesium can support cardiovascular health by helping regulate blood pressure and reducing the risk of heart disease. In my opinion, integrating magnesium supplements is a valuable strategy for overall health, addressing key aspects of energy metabolism, cardiovascular function and sleep quality.”

Try BetterYou’s Magnesium Spray

7. Multivitamins

Whether or not you should take multivitamins is always a difficult question. Although you shouldn’t rely on them to make up for a bad diet, a quality multivitamin can help to fill in the gaps in an otherwise solid eating plan.

Deficiencies in vitamins can cause mood swings, depression, lethargy and exhaustion, but taking a daily dose will keep you on the up and focused on your goals. There is also evidence a multi-vitamin can help you recover from a tough workout. So, if you’re looking for the best supplements for muscle growth, taking a good quality multivitamin is a great place to start.

NUTRITIONIST SAYS: “Multivitamins provide a convenient way to address potential nutrient gaps in one’s diet, offering a diverse range of essential vitamins and minerals,” says Jennings. “This supplementation is especially beneficial for individuals with busy lifestyles or dietary restrictions. A well-formulated multivitamin supports energy production, physiological functions, immune function and overall vitality.”

Try Centrum Performance’s Multivitamin Tablets

8. Fish oil

It’s important to include omega-3 fats in your diet for health reasons, and a supplement can help you to maintain a good ratio of omega-3 to omega-6 – most of us consume too much of the latter.

Studies have shown fish oil supplementation results in decreased body fat and reduced inflammation. It has also been linked with increased serotonin levels, more focus in training and less stress.

NUTRITIONIST SAYS: “Fish oil supplements, abundant in omega-3 fatty acids EPA and DHA, provide diverse health benefits,” says Jennings. “These essential fatty acids foster heart health by lowering triglycerides and promoting optimal blood vessel function. The supplements’ anti-inflammatory properties also contribute to relieving joint pain and stress-induced inflammation.

“Moreover, incorporating fish oil enhances cognitive functions such as learning, memory and overall brain health. From a professional’s view, omega-3 supplements are not only well-tolerated but also present a secure and advantageous option for cognitive enhancement and inflammation management.”

Try Nature’s Bounty’s Fish Oil

9. Vitamin D

You should get your vitamin D from the sun, but that’s a forlorn hope for the average desk-bound Briton – 20 minutes’ exposure is enough in the summer, but according to the National Institute of Health it’s impossible to get enough come the winter.

Deficiency is common and linked to lower strength levels and increased body fat, so it’s important to top up your levels with supplements if you want to boost your muscle growth – and overall health. Low vitamin D levels have also been associated with a number of diseases, including diabetes and depression. So you can see why it’s important to consider taking the best vitamin D supplements.

NUTRITIONIST SAYS: “As a nutritionist, I often highlight the importance of Vitamin D, often referred to as the ‘sunshine vitamin’ for overall health,” says Jennings. “It plays a pivotal role in calcium absorption, promoting strong bones and teeth. Adequate vitamin D levels are linked to immune system support, reduced inflammation, and a lowered risk of chronic diseases.

“While sunlight exposure is a natural source, supplements become essential, especially in regions with limited sun exposure. Ensuring optimal vitamin D levels is paramount for maintaining overall wellbeing, making it a cornerstone supplement for individuals of all ages.”

Try the BetterYou DLux Vitamin D Oral Spray

10. Green tea

This is one of the best natural fat-burners around and can give your metabolism a jolt, making it one of the best supplements to augment your muscle growth journey.

Green tea is also packed with antioxidants and regular consumption has even been linked to reducing the risk of a range of conditions, including heart disease and Alzheimer’s.

NUTRITIONIST SAYS: “Green tea stands as a robust antioxidant source, abundant in catechins such as EGCG,” says Jennings. “These natural polyphenols harbour anti-inflammatory traits, bolstering cardiovascular wellbeing and potentially lowering the risk of specific cancers.

“The infusion’s moderate caffeine levels deliver a smooth energy lift without the jitters, heightening cognitive function. Additionally, green tea aids weight management by elevating metabolism and energy expenditure. The presence of L-theanine, a calming amino acid, promotes relaxation without inducing drowsiness, rendering green tea my ideal morning elixir for a gentle and refreshing start to the day.”

Try Twinings Pure Green Tea

The post These are the best supplements for muscle growth (other than protein) appeared first on Men's Fitness.

How does it work?

The premise is simple: different foods require specific enzymes for digestion, and these enzymes work best at different pH levels. Some combinations may increase digestive stress and potentially lead to health issues. For instance, mixing fast-digesting foods with slow-digesting foods could cause a digestive traffic jam. With that in mind, here are some popular food-combining principles to try…

1. Eat fruit solo. Enjoy fruit on an empty stomach for the quickest digestion.

2. Dairy dilemmas. Since dairy can be tough to digest and may ferment, it’s best consumed alone.

3. Protein and greens. Pair proteins like eggs, fish, and meat with green veggies; they complement an acidic environment.

4. Starch smarts. Starches like rice and potatoes need alkaline conditions, so avoid pairing them with proteins.

5. Fat’s best buddy. Combine fats with veggies to prevent slowing down digestion when consumed with proteins.

6. Liquid letdown. Avoid liquids with meals, as they can dilute your stomach acid and hinder digestion.

Scientific support for food combining is sparse. A study from University Hospital Geneva in 2000 found no difference in weight loss between a food-combining diet and a balanced diet.

What are the benefits?

Humans evolved eating whole foods, where carbs, proteins, and fats naturally mix. Our digestive systems are likely well-suited to handle mixed foods. Plus, research indicates that meal combinations don’t significantly alter gut pH. Fermentation in the colon, where it actually occurs, is beneficial, often linked to reduced inflammation and cancer risk.

While the science doesn’t back food combining, some combinations can optimise absorption. Vitamin C can enhance iron absorption. Carotenoids in carrots and tomatoes require fats for absorption. Conversely, high-oxalate foods like spinach and nuts can impede calcium absorption, so avoid mixing these with dairy.

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If you want to train and perform at your best, you need to fuel your sessions and races right. For high intensity or long endurance efforts that means getting enough carbohydrates on board to fuel your muscles. That’s where the best running gels come in.  

When you need a quick, portable energy hit, they’re a great option. But with so many to choose from, it can be hard to work out what’s best for you. With 53 marathons under my belt and a handful of ultras, I’ve tested dozens of gels from all kinds of brands. These are the ones that came out on top:

These are the best running gels

Though there are a number of gels that run them close, the PF30 Gel gets my vote for the best running gel. With one of the best energy-to-weight ratios around, as well as excellent consistency and energy delivery, it’d be my choice for any kind of endurance training. Plus its compact form factor is ideal for running belts.

Other running gel options

1. PF30 Gel

In my tests the Precision Fuel PF30 Gel really hit the spot. With a 30g dose of carbs per 51g sachet, it has one of the best energy-to-weight ratios around. It gets delivery and consistency just right too, with an even energy boost that avoids the rush and crash of some gels. It has a pleasant, fairly neutral flavor, too, so it won’t give you taste fatigue if you consume a marathon’s worth.  

• Read our full PF30 Gel review

2. Maurten Gel 100

I found the Maurten Gel 100 offered one of the more pleasant energy-ingesting experiences, with a neutral flavor that’s easy on the stomach. A blend of fructose and glucose (with a ratio of 0.8:1) gives you a smooth and relatively crash-free power-up in a jelly that slips down well, even without water.

• Read our full Maurten Gel 100 review

3. Vala Energy Gel

Vala Energy Gels are well worth considering if you’d prefer a natural alternative to the plethora of fake flavor energy gels that are available. Made primarily from date paste, they’re thicker than most gels too, so I found they’re easier to consume during longer endurance efforts rather than high intensity ones. But if you want to pack one of your five a day into your mid-workout energy boost, you can’t really go wrong with Vala.

• Read our full Vala Energy Gel review

4. Veloforte Energy Gel

Veloforte is another option for those seeking a gel made from natural ingredients. Its liquid-like consistency means you can add it to water to make a carb drink. Even on its own, however, I found it’s easy to swallow, fresh on the palette and light on the gut. I actually looked forward to consuming the date, lime and ginger flavor mid-session.

• Read our full Veloforte Energy Gel review

5. UnTapped Athletic Fuel

Maple syrup is the key ingredient in UnTapped’s Athletic Fuel gels. It’s naturally high in carbs from sucrose and contains complex sugars which have a much lower glycemic index than regular sugar and maltodextrin. In theory they should burn slower and I did feel that the even energy release negated the rush and dreaded crash of some gels.

• Read our full UnTapped Athletic Fuel review

6. 33Fuel Chia Energy Gel

Energy gel ingredients don’t get much simpler that the four natural ones used in 33Fuel’s Chia Energy Gels. As well as the titular chia, there’s just coconut palm sugar, organic vanilla and Himalayan pink salt. You have to hydrate this dried ‘gel’ yourself (you can use milk, fruit juices or coconut water) but with a resealable top you don’t have to use it all in one go.

• Read our full 33Fuel Chia Energy Gel review

7. SiS Beta Fuel + Nootropics

The nootropics in this gel from Science in Sport are good for boosting mental alertness and decision-making, ideal if you’re at the end of a big endurance effort. There’s a whopping 40g carbs in each sachet, and two different transit systems allows you to get more carbs into the body than usual. I found they may be too sweet for consuming throughout a marathon, but are ideal for leaving until you really need a caffeine boost.

• Read our full SiS Beta Fuel + Nootropics review

How we tested the best running gels

When it comes to running gear, Kieran Alger is one of the best product reviewers in the business. An experienced runner, Kieran regularly covers many miles, across all sorts of running disciplines – from natural trails to ultramarathons. Along the way, he’s picked up the knack for assessing the fine details which matter the most when you’re out there putting the hard work in. Here are the main factors and features which he kept in mind while evaluating the best running gels on the market:

1. Energy-to-weight ratio: When running, you don’t want to be encumbered by heavy pockets. So, a sign of a good running gel is one which packs in as much energy as possible, while keeping the size of its packaging to a minimum.
2. Energy delivery: In the context of endurance training, you’re likely to want the energy hit to come at a steady pace over longer periods of time, rather than arriving in short, spiky bursts.
3. Ingredients: Some running gels will undoubtedly be more effective than others, simply due to having different ratios of ingredients, or indeed different ingredients altogether. Extra bonus points if they’re natural.
4. Taste: The most hardcore runners might champion outright performance over taste, but for the majority of us, it’s important not to be adversely put off by the taste of running gel.
5. Price: Everyone has a different budget to work with. If any of the running gels tested here are likely to hurt your bank balance, Kieran will make that clear.
6. Form factor: If the running gel’s packing isn’t very pocket-friendly, where can you stash it?

The post These are the best running gels I’ve tried for fueling endurance sessions appeared first on Men's Fitness.

No matter whether you’re a serious long-distance runner, or part of a casual weekend park run club, coming equipped with the best running gel is something that you don’t want to miss out on. Like wearing optimized running shoes, or the least restrictive running shorts, using a top-tier energy gel will help you to extract extra performance in your chase for PBs. These days, there are quite a few on the market, so I’ve made life easier for you by putting some of the top choices to the test. On this occasion, we’re taking a look at Performance Fuel & Nutrition PF30 Gel. Let’s see how it stacks up.

PF30 Gel ingredients and flavor

Precision Fuel & Hydration’s PF30 gels pack a bigger than average 30g hit of carbohydrates into one of the smallest and most stashable packages out there. In fact, at 51g per pouch, you won’t find many gels that offer a better energy-to-weight ratio. They’re extremely running-belt friendly – I can easily fit a marathon’s worth in a Naked Running Band, for example.   

When it comes to taste, the flavor is deliberately neutral: so they’re sweet, but quite nondescript. That’s a good thing for staving off the dreaded taste fatigue that can come when you need to eat a lot of gels during long endurance efforts. However, if you’re a fan of fruity gels or those faux desert flavor gels, these might be a bit plain. 

PF30 Gel consistency and energy release

The consistency is similar to Maurten Gel 100, with a thicker texture than most carbohydrate energy gels. It’s almost what you’d get if Jelly Baby innards were super loose. But it’s light, easy to swallow and not too sticky in the mouth. It’s preferable to slug a bit of water after a gel but I found I could eat these without. That’s not true of all gels.  

The carbs come in a 2:1 ratio of glucose to fructose. This dual-fuel formula aims to speed absorption for more efficient carbohydrate uptake and less risk of gastric upset. The energy boost is even without the rush-and-crash that comes with some gels.  

How practical is PF30 Gel?

The compact pouch has an easy-open top that rips off easily with your teeth or your hands. The aforementioned gel consistency means the contents don’t come gushing forth all over your hands either. There’s nothing worse than sticky hands when you’ve got four miles before the next opportunity to wash them off.    

It’s worth noting that Precision Fuel & Hydration also offers the same gel in a 90g resealable pouch that still fits in a running belt but offers the added benefit of letting you top up your carbs in smaller, regular amounts. That’s ideal if you’re still working on your stomach strength. There’s also a caffeine option to help focus the mind on endurance efforts.   

Are there any alternatives I should consider?

To be completely honest with you, PF30 Gel is my go-to choice. Its combination of superb energy ratio, enjoyable consumption, and practicality mean that I gave it the top award in MF’s running gel group test. However, it is worth noting that there are some other energy gels which run Performance Fuel & Nutrition close.

The first one I’d like to mention is Maurten 100 Gel. We briefly spoke about it earlier, in regards to how similar its texture is to PF30 Gel. But its merit extends beyond that. It too offers a pleasant yet neutral taste, and a steady energy release without much in the way of crashes. It doesn’t quite match the carb content of PF30 Gel, but at 25g per pouch, it’s still a solid option in the department. After all, if it’s good enough for Eliud Kipchoge, it’s surely good enough for us.

The other option which I believe can go toe to toe with PF30 is Vala Energy Gel. This stuff is packed full of refreshingly natural ingredients, cemented by rather moreish date paste. At 24g of carbs per sachet, it can certainly compete with the big boys, especially considering that it too delivers its energy in a steady manner. So, if you want a highly effective running gel with more of a flavor hit than what PF30 can offer, Vala’s products might be the better option for you.

Related content:

• SiS Beta Fuel Nootropics review
• 33Fuel Chia Energy Gel review
• UnTapped Athletic Fuel review

The post PF30 Gel  is my new go-to energy booster for every run appeared first on Men's Fitness.

When you’re out there chasing PBs, choosing the best running gel to aid your efforts is almost as important as making sure you’ve got the right running shoes. Each gel delivers its energy boost in slightly different ways, and they vary greatly in terms of taste and prep too. Maurten Gel 100 comes with some stardom attached in the world of long-distance running, so we laced up and put it to the test. Is it worth the hype? Let’s find out.

Maurten hit the headlines when superhuman runner Eliud Kipchoge used its carbohydrate drinks mix en route to smashing all kinds of marathon records. However, because us regular athletes don’t get Kipchoge’s mid-race bottle service, Maurten made a gel too. 

The Gel 100 gels use the same delivery ‘technology’ to get energy into the system fast without tummy troubles. But while the 160 and 320 mix carbohydrate drinks turn to gel in the stomach, the hydro gel in these compact, lightweight and easy-to-handle packs is already formed.  

Maurten Gel 100 taste and texture

The soft jelly texture is surprisingly pleasant. I wasn’t sure what to make of the idea at first, but after trying them first-hand, I can confidently say that the texture is actually my favorite of all the gels we included in our big group test.

Like Precision Fuel & Hydration’s PF30 gel, it has a completely neutral flavor to help avoid taste overload, which undoubtedly helps it to rank so highly in my estimation. The packs are easily stashable and relatively easy to open on the move. The carb jelly slips down easy without leaving too much of an unpleasant residue – or aftertaste – in the mouth. So you can take these without water, though they’re better followed by a few gulps.  

Energy release

The energy comes from a blend of fructose and glucose (with a ratio of 0.8:1). The result is a pretty smooth power-up that’s largely crash-free. The regular Gel 100 packs 25g carbs per 40g gel. But if you want a bigger hit of carbs in the same single-serve sachet, Maurten Gel 160 now offers 40g carbohydrate in larger 65g gel servings.

That’s not quite as portable but then you need to carry fewer gels to hit your hourly energy needs. The downside: once you’ve opened the 65g gel, you’ve got to get it all down. There’s no resealable option and the packs won’t hold gel once they’re open.   

I’ve used Maurten Gel 100 a lot in recent years and I’ve found the packs aren’t quite as robust as some. On occasion, if I’ve been a bit careless about where I put them in my bag or suitcase, I’ve found the packets can split. However, for on-the-go energy boosters, I can’t really fault the Gel 100, though they are one of the more expensive options.

What other running gels should I consider?

The aforementioned Performance Fuel & Nutrition PF30 Gel is top of my list of alternatives – in fact, I’d go as far as to say that PF30 gel just about takes top spot in the market, with Maurten Gel 100 a close runner-up.

The only other running gel that I’d consider putting in the same bracket is Vala Energy gel. Vala gels consist of purely natural ingredients, meaning that there’s no synthetic element to the taste, and they’re generally easier to digest too. In fact, I personally found them to be among the most enjoyable, to the point where I looked forward to my runs even more because I knew there was Vala gel waiting for me. That said, you do need to be content with the flavor of dates to get the most out of them. As far as energy goes, you get 24g of carbs per Vala sachet, and the energy release is nice and steady.

Related content:

• SiS Beta Fuel Nootropics review
• 33Fuel Chia Energy Gel review
• UnTapped Athletic Fuel review

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Ideal for larger bottles and longer sessions, GU hydration tablets will see you through intense or prolonged training, writes nutritionist Rob Hobson.

GU Hydration tablets contain a basic mix of electrolytes, but all that’s essential. The sodium content of each tablet (320mg) is enough to support adequate hydration and ward off hyponatraemia during moderate to intense, prolonged exercise. It’s one of the best electrolyte drinks that’s suitable for all types of exercise, though probably not be required for sports that don’t include a significant degree of sweating.

What are the benefits of GU Hydration Tablets?

I enjoyed the flavor of these electrolyte tablets, which have a nice tang but may be a bit too intense for some people. You only need one tablet to mix with 750ml of water – that’s a large enough serving to get you through a moderate to intense training session. On test, I found the tablet combined well in water and didn’t require any additional shaking to combine.

The tablets are sweetened with a combination of sugar and stevia, although the sugar content is minimal. I also love the fact Vitamin B6 has been added to promote the transport of electrolytes in the body and for its role in energy metabolism and maintaining a healthy nervous system – although it’s worth noting, vitamin B6 is rarely lacking in our diet.

Practicality and price

The packaging is convenient and can easily be thrown into your kit bag or pocket. However, they are only 12 tablets per tube so I’d recommend ordering in bulk. At 55p per serving for the multipacks, they are pretty good value, especially as you dissolve each tablet in 750ml. Plus, there are four varied flavors to choose from – lemon and lime, three berries, orange and strawberry lemonade, so there’s bound to be one you’ll enjoy.

What other electrolyte drinks should I consider?

If the GU hydration tablets do turn out to have a bit too much zing too them for you, I’d recommend trying Nuun Hydration Sport. Nuun is actually my top pick of electrolyte drinks, thanks to its sugar-free natural sweeteners and colors and a strong blend of electrolytes. But, while the 13 different flavors are certainly pleasant, they’re also not the strongest sensations either. Ultimately, taste is subjective, but people with pickier palettes are likely to fare better with Nuun than they are with GU.

Another five-star option you might like is SIS Go Hydro. It comes packed with a considerable 870g of sodium, so if you know that you tend to sweat a lot, this drink could be the one for you. Flavor-wise, I found them more or less as pleasant as the other two brands I mentioned; tangier than Nuun, but tamer than GU.

Related content:

• How much water to drink when working out
• How to measure sweat rate
• What are electrolyte drinks?

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Hermosa is a premium protein powder that’s made from non-GMO, ethically sourced ingredients and with a focus on sustainability. The shake is made from 85% protein concentrate from grass-fed cows, with each serving containing 21g of protein. It’s rich in essential amino acids, low in fat and sugar and uses the natural sweetener stevia. It’s an ideal alternative to protein bars and is one of the best protein powders.

Hermosa Whey Protein Powder benefits

Unlike many powders on test, Hermosa gets the taste balance just right. It’s not too sweet, and doesn’t have an unwelcome bitter aftertaste. In fact both chocolate and vanilla flavors are rich and pretty moreish.

The brand prides itself on using sustainable and ethically sourced ingredients. The ingredients list is minimal and contains what you’d expect from a good protein shake, using sunflower lecithin instead of soy as an emulsifier.

A 30g serving of the shake contains 125 calories when mixed with water. Depending on the flavor it also contains up to 3g of fats and up to 4.5g of carbs – of which 2g is sugars.

Price and availability

The shake mixes well with water to give a nice smooth texture. The downside of Hermosa’s powders is the price, which may be prohibitive if you regularly take protein powders. Each serving works out at about £2, though there’s a subscription available which offers a 15% discount.

As well as the 1kg pouch you can get Hermosa Whey Protein Powder in a 420g glass jar and in 10 x 30g on-the-go sachets, though these work our even more expensive. Whichever one you choose, you can only get Hermosa shakes online, though it’s a next-day delivery service.

Overall, this is one of the best-tasting shakes on test with quality ingredients and a lovely smooth texture. However, that quality does come at a price.

What other protein powders could I consider?

If the price tag is indeed a dealbreaker, fear not. There are certainly other more affordable options out there which also do the job to a high standard, albeit not quite to the same standard as Hermosa (in my opinion). Healthspan Elite Ultimate Whey Protein Blend actually offers more protein per serving for less money, and to help avoid the digestion issues that can come from protein consumption, it contains Actizan enzyme too. It’s not perfect though. Unlike the Hermosa powder, you do get a slight bitterness coming through the otherwise pleasant flavor. And, since it’s only available to purchase online, availability isn’t always a strong suit either.

Foodspring whey protein powder is worth considering too. Like the Healthspan option, it’s less costly than Hermosa whey, and you still get a solid 24g of protein per serving. The flavors are good too, though after you’ve drunk the shake, you will notice a not-so-welcome aftertaste. You’re also limited in regards to sizing options and bulk buying.

Related content:

• Best blender for smoothies
• What is casein protein?
• How to use protein powder

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