Supplement ingredients

Milk protein for meals and training

Concentrate, isolate and hydrolysed whey are all milk-derived. Isolate has less lactose and fat. Many big brands sell blends.

More protein per scoop, less lactose and fat

Whey isolate is filtered further than concentrate, so a scoop usually carries more protein and less lactose, fat and carbohydrate. It costs more per kilo. Some packs are 100% isolate; others mix isolate with concentrate — the label order tells you which comes first.

Slower proteins — often a night-time scoop

Casein is the slower-digesting milk protein. Blends (a "protein matrix") mix whey concentrate, isolate, casein and sometimes egg, so the protein is released over a longer time.

Pea, rice, soy — milk-free options

For vegans or people who avoid milk. Blends of pea and rice give a fuller amino-acid profile than one source alone.

Calories + protein for people who struggle to eat enough

Gainers are mostly carbohydrate with some protein, so one serving can carry several hundred calories. They suit people trying to gain weight who cannot eat enough food — not people looking for a lean protein shake.

Strength training — the most studied sports supplement

Creatine monohydrate is the best-studied and usually cheapest form. Micronised monohydrate is the same creatine ground finer so it mixes better; Creapure is a branded monohydrate made in Germany. Unflavoured powder mixes into any drink; flavoured packs add sweetener. HCl and gummy versions also exist.

Caffeine-based energy mixes for training

Most pre-workouts are built around caffeine, often with beta-alanine (the tingling feeling), citrulline and B vitamins. Caffeine per scoop varies a lot between brands.

Amino-acid drinks for during training

BCAAs are three amino acids (leucine, isoleucine, valine); EAAs are all nine essential ones. If you already get enough protein from food or whey, the extra benefit is small.

An amino acid sold for recovery

Glutamine is the most common amino acid in the body. It is sold for recovery; studies in healthy people who already eat enough protein show little extra benefit.

Sold in sports and "lean" drinks

The body makes carnitine, and meat and dairy supply it. Supplements come as L-carnitine, acetyl-L-carnitine and L-carnitine tartrate. Research does not show it melts fat on its own.