Protein Powder

The ideal time is immediately after a workout (within 30 minutes), when your muscles are particularly receptive. A shake in the morning or before bed can also be helpful to ensure adequate protein intake.

That depends on your weight, workout intensity, and diet. As a general guideline, aim for 1.4–2 g of protein per kilogram of body weight daily. Of that amount, 1–2 servings can be supplemented as a shake if you’re not meeting your needs through your regular diet.

Whey protein is considered the gold standard for muscle building because it’s absorbed particularly quickly. Casein is suitable for long-term supply (e.g., overnight), while plant-based proteins (e.g., peas, soy) are a good vegan alternative.

An excess is usually harmless for healthy people, as long as you drink enough fluids. However, anyone with kidney problems should consult a doctor about their protein intake. As a general rule: It’s the total amount that counts, not the number of shakes.

Generally, dissolve the powder according to the manufacturer’s instructions (e.g., 20–30 g) in a specified amount of water (e.g., 500 ml). Stir well until completely dissolved, then drink.