20% off £35

Code:FAVES
OffersBuy one get one 1/2 priceSave up to 1/2 PriceUp to 50% off online only3 for 2 Mix & MatchOutlet2 for £5 Mix & Match2 for £50 Mix & MatchBuy 1 Get 1 Free2 for £60 Mix & MatchShort DatedBuy more save 10%Vitamins & SupplementsVitamins & Supplements Shop AllHair, Skin & NailsCollagen & SilicaMuscle Support & Joint PainDigestive HealthMagnesiumFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPDigestive EnzymesSaw palmettoCharcoalConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionWomen's HealthShop all Women's HealthPerimenopauseMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsHolland & BarrettVitabioticsSolgarNew NordicWeledaBioglanGrass & Co.BetterYouNature's WayNatures AidBuy one get one 1/2 priceSave up to 1/2 PriceUp to 50% off online onlyOutletShort DatedDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkChristmas Food & GiftsFood & Drink Shop AllDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksHot ChocolateTeasSuperfood TeasMatcha & Green TeaHerbal TeaPeppermint TeaSleep & RelaxationSlimming TeaWomen's Health TeasHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSyrupsSpreadsPateDrinks & JuicesShop all Drinks & JuicesMultipack DrinksJuices & Health ShotsNatural Energy DrinksCoconut WaterKombuchaCBD DrinksSoft DrinksWaterAlcohol Free DrinksProtein ShakesSuperfoodsShop all SuperfoodsSuperfood BlendsSupergreensMoringa PowderSpirulinaMaca PowderFlaxseedBaobabChia SeedsGoji BerriesGut HealthSnacksShop all SnacksSweet SnacksSavoury SnacksLow Calorie SnacksChocolateCrisps & ChipsCrackers & CrispbreadsBiscuits & CookiesSnack BarsFlapjacksLiquoricePopcornSweets & MintsChocolate Coated SnacksVegan FoodShop all Vegan FoodMeat-Free AlternativesDairy Free DrinksEgg SubstitutesVegan ProteinVegan Protein BarsFood CupboardShop all Food CupboardApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsGravy, Broths & StockBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsTinned FoodsHerbs, Spices & SeasoningGravy, Broths & StockHome BakingShop all Home BakingBaking IngredientsBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy Free DrinksShop all Dairy Free DrinksOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodCoconutHolland & BarrettNaturyaGrenadeHuelHeath & HeatherNakdPukkaTwiningsPerfectTedManuka DoctorSave up to 1/2 PriceBuy one get one 1/2 price3 for 2 Mix & MatchUp to 50% off online only2 for £5 Mix & MatchBuy 1 Get 1 FreeOutletBuy more save 10%Gluten FreeDairy FreeWheat FreeEgg FreeSugar FreeMilk FreeSoya FreeSesame Seed FreeCelery FreeFish FreeNew inSports NutritionSports Nutrition Shop AllProteinShop all ProteinWhey ProteinClear ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneElectrolytesEnergy GelsSports CollagenCreatineShop all CreatineCreatine PowderCreatine CapsulesBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutCaffeine Free Pre WorkoutAmino Energy PowdersIntra WorkoutPost WorkoutKetoAmino AcidsShop all Amino AcidsAmino Energy PowdersBCAAL-LysineGlutamineCarnitineArginineVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentOptimum NutritionPrecision EngineeredUSNGrenadeApplied NutritionMyproteinPhDHuelSiSTriActiveSave up to 1/2 PriceBuy one get one 1/2 priceUp to 50% off online only2 for £50 Mix & Match2 for £60 Mix & Match2 for £25 Mix & MatchBuy 1 Get 1 FreeOutletGluten FreeDairy FreeSugar FreePalm Oil FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeNew inBeautyGiftsNatural Beauty Shop AllSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautyFace CareShop all Face CareCleanser & TonerFace MoisturiserFace Oil & SerumFace WashFace Exfoliators & ScrubsFace MasksHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesFeminine CareShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsIncontinence SupportAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaSukinQ+ATrilogyChilds FarmBuy one get one 1/2 priceSave up to 1/2 PriceUp to 50% off online onlyOutletAlcohol FreeParfum FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeDairy FreeEgg FreeFish FreeNew inChristmasCBDShop all CBDCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesCBD Food & DrinkCBD BeautyGrass & Co.Cannaray CBDCBDfxTRIPfourfiveHolistic HerbHolland & BarrettReakiroLove HempBody & Mind BotanicalsBuy one get one 1/2 priceSave up to 1/2 PriceUp to 50% off online onlyOutletDairy FreeAlcohol FreeGluten FreeNew inWeight ManagementWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsWeight Management Shakes Shop all Weight Management Shakes Meal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkHealthier CookingLow Calorie SnacksSlimming TeasExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsHolland & BarrettUSNEat WaterIdeal HealthTrekBraggGrenadeNatures AidSlimExpertFrejaBuy one get one 1/2 priceSave up to 1/2 Price2 for £12 Mix & MatchShort DatedUp to 50% off online onlyGluten FreeSugar FreeDairy FreeWheat FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeNew inHealth & WellnessShop all Health & WellnessEnergyJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationHolland & BarrettVitabioticsNaturtintWeledaSolgarOptimum NutritionDr OrganicBetterYouApplied NutritionNew NordicBuy one get one 1/2 priceSave up to 1/2 PriceUp to 50% off online only3 for 2 Mix & Match2 for £60 Mix & MatchOutlet2 for £12 Mix & Match3 for £15 Mix & MatchDairy FreeGluten FreeAlcohol FreeSugar FreeWheat FreeSoya FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeNew inMedicines and HealthcareVeganShop for your WellnessGut HealthImmunityEnergySkincareWomen's HealthMenstrual HealthMenopauseJoints, Bones & MusclesHair, Skin & NailsSleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesWomen's HealthPeriods & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast
 

Sport & fitness

Expert advice and product recommendations to support your movement

sport and fitness - man stretching ready to run
 

Sport & fitness

Expert advice and product recommendations to support your movement

sport and fitness - man stretching ready to run

Supplementing your workouts

Which type of protein supplement is right for me? 

The right type of protein supplement depends on your dietary preferences, as well as your exercise goals. Your main options are:

  • Whey protein: This is quickly digested and contains an essential amino acid called leucine, which kickstarts muscle recovery. If you want to boost lean muscle growth post-exercise, whey protein is a great option and perfect when added to a post-workout smoothie.  
  • Casein protein: This helps to build muscle and supports recovery, but is more slowly digested, so it’s best to have before bed.

Both whey and casein protein supplements are derived from milk, so if you’re lactose intolerant, you should check out hydrolysate, which is a specific type of whey protein that’s virtually lactose-free.  

If you’re vegan, go for plant-based protein sources such as soy, rice, hemp and pea.    

 

When’s the best time to have a protein shake?

For muscle growth and recovery post weight-training, people used to think that you had to consume your protein supplement within strict 30-minute window after your workout. New research suggests that it's more effective to space out both your pre- and post-workout snacks no more than 3-4 hours apart and to include protein in both of them! 

 

How much protein do I need to build muscle?

In the UK, the Recommended Nutrient Intake (RNI) is 0.75 grams of protein per kilo of bodyweight – but this is just the minimum amount to maintain normal functioning for a non-active adult. That’s around 52 grams of protein for a 70kg person who doesn’t work out.  

For someone who is regularly doing sports and exercise – particularly strength training – research suggests that around 1.2-2 grams of protein per kilo of bodyweight is optimal (so up to 140 grams of protein for a 70kg person per day).  

 

How does creatine support workouts?

Creatine increases the body’s production of phosphocreatine, which is the source of energy the body uses for short, intense bursts of activity. This means that it can help your muscles produce energy during heavy lifting or high intensity exercise, such as sprints or jumps. Creatine is found in meat and fish, but lots of sport and fitness enthusiasts take creatine supplements. 

 

Can whey protein help with weight loss?

Whey protein can support weight loss in a few different ways. First, it can help you feel fuller for longer (also known as ‘satiety’). This could it helps to cut cravings.

Whey protein also plays an important role in muscle-mass growth. Because more muscle is believed to support a higher metabolism, it means you can burn calories more efficiently.

 
Emily Foster

Emily Foster

Sports Nutritionist

I want to help you understand why it's so important that we fuel properly, so we can perform and feel our best.

Our expert answers

What’s the best way to fuel up pre-workout for weight training?

“You need a good combination of protein and carbohydrates. Carbs are our bodies’ primary energy source, so we need them to ensure we can maintain our level of intensity – but we also need protein for recovery and repair. Good foodie options that include both carbs and protein include porridge with nuts or a nourishing fruit smoothie with a scoop of protein powder.” 

 

What’s the best way to fuel up before endurance activities?

“For endurance activities, you really want to focus on fuelling with carbohydrates. Carbs are broken down into glucose and stored as glycogen, which is used as energy to fuel our muscles.  

Before an endurance event, make sure you have a good source of carbs the night before and on the morning of the event (think: bread, pasta, rice, potatoes, as well as fruit and veg). Just before the event, you might want a quick carb source, such as banana, some dried fruit or an energy gel to top up those fuel stores." 

 

What’s the best way to hydrate before endurance activities?

“It’s important that you always begin your activity well hydrated. Not only can dehydration  increase the perception of effort, it can make exercise harder, increasing cardiovascular strain and putting you at risk of heat stroke.

To stay hydrated before any event, one thing I find particularly useful is to use a urine colour chart. This will help you easily see how hydrated you are."

 

What should I do post workout to stop dehydration?

Electrolytes are vital salts and minerals, such as sodium, potassium, chloride and bicarbonate. Because they can be sweated out of the body, it's useful to take electrolytes alongside water during or after heavy exercise to help replenish your stores.” 

 

What should you do post workout if you want to bulk?

“To gain muscle mass or bulk, you need to have more calories coming into your body than you’re burning. Mass gainers are high-calorie supplements that blend carbs, protein and fats, with the goal to support muscle bulk.

For a lean bulk, you might want to moderately increase your calories using nutritious foods that provide your bodies with vitamins and minerals. An easy way to do this is simply to upgrade your protein smoothie. So instead of just having protein powder with water or skimmed milk, you might switch to full fat milk and throw in some oats, nut butter, fruit and chia seeds.  
For a bigger bulk-up, a mass gainer will deliver a high protein content, which will contribute to muscle repair and growth, along with carbs which act as your body's main energy source to help fuel recovery."

 

Best high-protein foods for weight loss?

“Good sources of protein for weight loss would be things like poultry, lean meat, seafood and fish, as well as tofu, tempeh, beans, lentils and soy-based products. Protein powder is also a quick-and-easy way to increase your intake of protein, while remaining low calorie.”

 

Articles & advice

Services

Sign up for exclusive offers
Plus, get expert advice to support your health & wellness straight to your inbox when you sign up to Holland & Barrett emails.