Training

Training and Sports Nutrition

Find sports nutrition and training-support products for strength, energy, recovery and everyday performance. Compare formats, serving information and ingredients to choose products that suit your routine.

Follow the label directions, and consider professional advice when combining several supplements or when you have a medical condition.

Frequently asked questions

How much protein do I need if I lift?

General guidance for people doing regular resistance training is roughly 1.6 to 2.2 g of protein per kilogram of bodyweight per day, from food and supplements combined. Powder is a convenience for hitting that total, not a requirement. Under EU-authorised claims, protein contributes to the growth and maintenance of muscle mass.

Whey, casein or plant protein?

Whey is milk-derived, digests quickly and has a complete amino-acid profile. Casein digests slowly, which is why it is often taken in the evening. Plant proteins — pea, rice, hemp — suit dairy avoidance; single plant sources can be lower in specific amino acids, so blends are common. All are milk allergens except the plant options; check every label.

Does creatine need a loading phase?

No. Loading with around 20 g daily for five to seven days saturates muscle stores faster, but taking 3 to 5 g daily reaches the same saturation in three to four weeks. Creatine monohydrate is the most-studied form and the cheapest — newer forms cost more without clearly outperforming it.

Do I need EAA or BCAA if I already take protein?

Usually not. Whole protein already contains all the essential amino acids, including the branched-chain ones. EAA and BCAA products are mainly useful when training fasted or when total daily protein is low. If your protein intake is adequate, they add cost more than benefit.

When should I take a pre-workout?

Typically 20 to 30 minutes before training. Most pre-workouts contain meaningful caffeine — check the amount and count it against everything else you drink that day. Taking one late in the day can disrupt sleep, which will cost you more progress than the workout gains.

Do electrolytes matter for normal training?

For a typical gym session with water available, no. They become relevant with prolonged sweating — long endurance sessions, hot conditions, or several hours of activity. Sodium is the electrolyte lost in the largest amounts through sweat.