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These serve a purpose after a workout when the muscles' energy is depleted, but use them at the wrong time (as many do) and the end result is fat gain. Protein shakes, by contrast, deliver amino acids to muscle cells, helping them to recover after strenuous workouts. Whey is the most common base for the protein powder, as it contains all of the nine essential amino acids that facilitate the healing of damaged muscles. There are three main types of whey protein: isolate, hydrolysate, and concentrate. Isolate yields

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"Protein gets plenty of attention from athletic and health conscious people alike, as it's a very important nutrient for our muscle growth and repair, but the range of protein and amino acid supplements available can be quite confusing," says McMaster.   When you work out (particularly if you are using weights) you put your muscles under pressure. In a nutshell, protein helps our muscles to recover from that pressure. McMaster says that protein is most effective if you consume it within half an hour of your

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