Protein Basics: How Much and When

Protein helps your muscles recover and grow after training. You do not need much more than a balanced diet gives you, but timing helps.

The simple rules

• Spread it out. A portion of protein with each meal works better than one big serving.
• After training. A shake within an hour or two is an easy way to get a good portion in.
• Food first. Eggs, yoghurt, chicken, fish, lentils and beans all count.

Drink water through the day, too: it matters as much as anything you put in the shaker.