The best protein powders 2025, tried and tested
We tested this popular nutritional supplement to find the best protein powder on the market. Discover how to use it safely, and when to seek advice
Once used exclusively by bodybuilders, protein powders have become a mainstream staple for people of all ages, genders and fitness levels. Whether you’re looking to build muscle, support recovery or simply boost your daily protein intake, these supplements can be a convenient addition to your routine, both in and out of the gym. We rigorously tested a range of options to find the best protein powders on the market, assessing everything from flavour and how easy they are to mix, to nutritional value. To ensure safe and effective use, we also consulted a nutritionist for expert advice – find out if protein powder is good for you using our comprehensive guide. Whether you’re after whey, vegan or specialised blends, our expert picks cater to a variety of needs and preferences. We focussed on reputable brands that meet the UK standards for supplements. For more options, don’t miss our guides to the best protein bars, vegan protein powders, best creatine and best pre-workout supplements. Read on to find your perfect protein powder. For more buyers' guides, visit our product review section to find more health-related reviews, including best kombucha, best collagen powders and meal prep containers. Looking for the best offers? We got our experts to pick out the best protein powder and supplement deals, plus the kitchen appliance deals we recommend. View Affiliate Playlist on the source website Best protein powders at a glance JUMP TO REVIEWS Best clear protein powder: ESN Isoclear Whey Protein Isolate (strawberry lime), £48.99 for 908g Best tasting protein powder: The Organic Protein Co organic whey protein banana and lucama flavour, £27.99 for 600g Best fruity protein powder: More Clear Whey Protein Mango, £39.99 for 600g Best overall protein shake: MyProtein Impact chocolate brownie whey protein, £14.99 for 500g Best protein powder for women: Free Soul vegan protein blend chocolate flavour, £24.99 for 600g Best matcha protein: More Protein Iced Matcha Latte, £35.99 for 500g Best low-calorie protein powder: Protein Works vanilla crème diet whey isolate 90, £16.99 for 500g Best protein powder for bulking: Maxi Nutrition Cyclone Strength banoffee flavour, £39.99 for 1260g Highest protein option per serving: Innermost The Strong Protein smooth chocolate flavour, £29.95 for 520g Jump to section: Best protein powders to buy in 2025 How to use protein powders safely Who could benefit from using a protein supplement? Who shouldn't take protein supplements? Is it possible to take too much protein? How to choose a protein powder What is protein powder made of? Is protein powder good for you? How we tested protein powders Each protein powder was prepared according to the packet instructions using cold water and mixed with a small electric milk frother to keep results consistent. We tasted every product ourselves, paying close attention to flavour, texture and how well the powder dissolved. The goal was to understand how these products perform in real conditions, not just in theory. We assessed the following key areas: Taste and texture: is the flavour enjoyable and balanced, or overly sweet or artificial? Does it blend smoothly without leaving a gritty or chalky texture? Type of protein: we noted whether each powder was whey-based or plant-based and whether it used a concentrate, isolate or hydrolysate, since this affects digestibility and protein quality Nutrient profile: protein content per serving was compared alongside calories, fats, carbohydrates and sugars to see how each product fits different dietary or fitness goals Sweeteners: we recorded whether natural sugars, stevia or artificial sweeteners were used, as this can influence both taste and preference Dietary suitability: vegan, vegetarian and gluten-free claims were verified to help identify which powders meet specific dietary needs Value for money: cost per serving was weighed against ingredient quality, protein content and packaging size to assess real-world value Labelling and transparency: we checked every product for clear ingredient lists, nutritional information and, where available, third-party testing to confirm accuracy and safety Best protein powders to buy in 2025 ESN Isoclear Whey Protein Isolate (strawberry lime) Available from ESN (£48.99) Best clear protein powder Star rating: 5/5 Grams of protein per serving: 25 per 30g serving Calories per serving: 105 kcals Type of protein: whey protein concentrate Fat per serving: 0g Carbohydrates per serving: 0.7g Light, refreshing and easy to drink, ESN IsoClear Whey Isolate stands out for those seeking a post-workout boost without the heaviness of traditional creamy protein powders. Each 30g serving provides up to 25g of clear whey protein isolate, with barely any fat, sugar or lactose. The clever filtering process results in a drink that’s more like a crisp soft drink than a traditional shake. The flavour is sweet but not overpowering, leaving a clean, hydrating finish with no lingering aftertaste. Perfect for rehydration after intense exercise, it’s both functional and enjoyable – a rare combination in the world of protein drinks. Available from: ESN (£48.99) The Organic Protein Co organic whey protein banana and lucama flavour Available from Healf (£26), Amazon (£27.99), The Organic Protein Co (£28), Abel and Cole (£28.50) Best tasting protein powder Star rating: 5/5 Grams of protein per serving: 16.16 per 37.5g serving Calories per serving: 139.12 kcals Type of protein: whey protein concentrate Fat per serving: 0.9g Carbohydrates per serving: 15.71g If you’re not a fan of hyper-processed, artificially sweetened protein powder, this one might be for you. Made with whey from organic milk and dried banana, this protein is really a cut above when it comes to quality. Our taste testers commented that it tasted just like banana bread – so obviously it got full marks from us. The powder whizzed into water to create a nice, smooth, creamy texture that’s very pleasant to drink, similar to a milkshake. Another added benefit is the lucama powder that’s added to a natural hit of sweetness. It’s also certified organic by the Organic Food Federation, and for every pack the company donates 25p to Compassion in World Farming. The brand offers a range of flavours, another favourite of ours was the raw cacao and maca. A 600g pack contains roughly 16 servings, coming in at £1.63 per serving. Available from: Healf (£26) Amazon (£27.99) The Organic Protein Co (£28) Abel and Cole (£28.50) More Clear Whey Protein Mango Available from More (£39.99) Best fruity protein powder Star rating: 4.5/5 Grams of protein per serving: 25 per 30g serving Calories per serving: 104 kcals Type of protein: whey protein concentrate Fat per serving: 0g Carbohydrates per serving: 0.7g Refreshing and light, More Clear Protein powder offers a welcome alternative to the usual thick, creamy shakes. With a texture and flavour closer to juice or cordial, it’s easy to drink and delivers an intensely fruity, sweet taste. The clear whey isolate means sugar, fat and lactose are filtered out, yet each serving still provides up to 25g of protein, making it suitable for recovery or a protein boost. There’s no chalky aftertaste or heaviness – just clean, hydrating refreshment. Ideal for those seeking a playful twist on protein, it turns supplementing into a treat rather than a task. Available from: More (£39.99) MyProtein Impact chocolate brownie whey protein Available from MyProtein (£23.99) Best overall protein shake Star rating: 4.5/5 Grams of protein per serving: 23g per 30g serving Calories per serving: 114 kcals Type of protein: whey protein concentrate Fat per serving: 2g Carbohydrates per serving: 2.2g There are more than 40 flavours of this popular powder. While we haven't tested any others, the chocolate brownie was definitely a winner. The powder mixed beautifully, forming a milkshake-like consistency that would be ideal for those who like a thicker shake. We were worried the chocolate brownie flavour might be too intense, especially for those wanting to take their protein in the morning, but we were pleasantly surprised to find it's more subtle than overpowering. It has a milk chocolate aftertaste, making it easy to drink and very filling. The ingredients list is also reassuringly short, which isn't always the case when it comes to protein supplements, and it's also suitable for vegetarians. With 15 servings per 500g packet, it's around £1.50 per scoop. Nutritional information based on the unflavoured version. undefined Available from: MyProtein (£23.99) Free Soul vegan protein blend chocolate flavour Available from Free Soul (£24.99) Best protein powder for women Star rating: 4.5/5 Grams of protein per serving: 20g per 30g serving Calories per serving: 101 kcals Type of protein: pea, hemp Fat per serving: 2.2g Carbohydrates per serving: 3.8g If you’re vegan and after a one-stop shop for protein, key vitamins and minerals, you might want to give this powder a whirl. With a malty, nutty flavour, it was very palatable and not too sweet, despite using steviol glycosides in the ingredients. This whizzed up to create a smooth, satisfying shake that would be drinkable enough on it's own or added to a smoothie. There’s an array of added nutrients that have been formulated with the nutritional needs of women in mind. These include iron, calcium, magnesium, biotin (B7), thiamine (B1), vitamin B6, vitamin B12 and pantothenic acid (B5). It’s worth taking a careful look at the packet before you purchase, and bear in mind whether you already take any nutritional supplements or have any specific nutritional needs. A 600g packet contains roughly 20 servings, coming in at £1.25 per serving. undefined More Protein Iced Matcha Latte Available from More (£35.99) Best matcha protein Star rating: 4/5 Grams of protein per serving: 18 per 25g serving Calories per serving: 159 kcals Type of protein: whey protein isolate, casein protein Fat per serving: 4.2g Carbohydrates per serving: 10g A refreshing take on post-workout drinks, the More Protein Iced Matcha Latte offers a sweet, syrupy flavour reminiscent of a matcha latte with a bold twist. Made with real matcha, a blend of whey and casein proteins and glucomannane for a satisfyingly thick texture, it delivers a rich taste with far less sugar than typical ready-made options. The sweetness is pronounced, so adding a splash of milk helps create a creamier, more balanced drink. Ideal for those seeking a quick caffeine boost and a full-flavoured treat, it stands out as an enjoyable, convenient option for matcha fans. Available from: More (£35.99) Protein Works vanilla crème diet whey isolate 90 Available from Protein Works (from £19.89) Best low-calorie protein powder Star rating: 4/5 Grams of protein per serving: 23g per 25g serving Calories per serving: 92 kcals Type of protein: whey protein isolate Fat per serving: 0g Carbohydrates per serving: 0.6g Protein Works vanilla crème diet whey isolate 90 is a good option if you're looking to increase your protein intake without boosting your calories and fat. The vanilla crème flavour is quite custardy – making this a great option for those who want a sweeter protein shake, although it is made using stevia instead of added sugars. The powder foams up quite a lot after mixing, giving it a velvety, frothy consistency that we enjoyed. Made with 150ml water, it was on the thinner side – try mixing with milk if you prefer a thicker shake. A 1kg packet provides around 33 servings, so each scoop costs roughly £1.80. Available from: Protein Works (£19.89) undefined Maxi Nutrition Cyclone Strength banoffee flavour Available from Maxi Nutrition (£49.99), Amazon (£49.99) Best protein powder for bulking Star rating 4/5 Grams of protein per serving: 31 per 60g serving Calories per serving: 204 kcals Type of protein: Whey protein isolate, whey protein concentrate, creatine monohydrate Fat per serving: 1.2g Carbohydrates per serving: 12g The taste of this powder was quite nostalgic, one taster compared it to foam banana sweets, but if you're into bananas and you like your protein sweet, this is a good choice. This powder stood out from the rest as it contains creatine, a substance which sends energy to the muscles, meaning it may be useful if you're bulking or working hard to gain muscle mass. Although it does note an impressive 31g of protein per scoop, that's for a whopping 60g serving – almost twice that of other powders. So, while you do get a lot of protein, you have to take a lot of powder to get it. That means the tub it comes in is pretty huge (maybe an issue for those with a small kitchen) and you'll need to drink a lot to get it down. However, it might the right choice for anyone looking to really ramp up protein. We should also note that the portion size means this has slightly more calories per serve. A 1.26kg pack contains roughly 21 servings, coming in at £2 per serving. Available from: Maxi Nutrition (£49.99) Amazon (£49.99) Innermost The Strong Protein smooth chocolate flavour Available from Innermost (£29.95) Highest protein option per serving Grams of protein per serving: 34g per 40g serving Calories per serving: 147 kcals Type of protein: whey protein concentrate, whey isolate and casein Fat per serving: 1.1g (0.3g sat fat) Carbohydrates per serving: 0.8g (0.8g sugar) At last – a protein shake that mixed super easily in the shaker! This one blended up like a dream into a smooth, highly sippable shake. We enjoyed the chocolate flavour, which was quite delicate and not overpowering when it came to sweetness. Although it sits at a higher price point than some of the competitors, you do get quite a nutritional bang for your buck with this powder. This blend also includes creatine monohydrate, Montmorency cherries, bilberries and magnesium, with the aim of increasing muscle mass, reducing inflammation and boosting exercise performance. A 600g packet contains roughly 15 servings, coming in at around £1.99 per serving. undefined How to use protein powders safely Supplements such as protein shakes need to be consumed as part of a healthy, balanced diet, and not used as a substitute for whole food. Nutritionist Kerry Torrens explains: "Protein powders are highly processed and lack the micronutrients and other beneficial nutrients of whole, natural food. We should all aim to achieve our protein from a well-balanced diet, but for short-term use or in certain circumstances, protein supplementation may be considered." Discover how to eat a balanced diet and the best protein sources, including options for vegetarians and vegans. Who could benefit from using a protein supplement? If you're regularly getting enough protein from your diet, adding a supplement might not make a noticeable difference to your health. However, those who are either unable to regularly eat enough protein due to decreased appetite or illness, or who have increased protein needs as a result of high-intensity exercise might benefit from taking a supplement. Kerry explains: "One example, which is probably not an obvious one, is the elderly. This group often has a greater need for protein, but a lower appetite. Increasing protein intake in a form that is palatable and suits their lowered appetite may be effective in protecting against muscle loss. "That said, in this group other aspects, such as kidney health and osteoporosis, need to be considered and monitored – it’s worth checking with a GP that protein supplements are safe and suitable for each individual." Who shouldn’t take protein supplements? Children shouldn’t take protein supplements unless directed by a dietitian. The NHS advises that consuming too much protein in the long term is linked to an increased risk of osteoporosis, and may worsen existing kidney problems. Some people find protein powders difficult to digest – it’s best to include them gradually into your diet, and see how you get on. Although allergens should be stated on the label, anyone with allergies should be cautious about using a new supplement as there is an obvious risk of cross-contamination in factories. Those who are pregnant, breastfeeding or being treated for existing medical conditions should consult their GP before starting new supplements. Is it possible to take too much protein? Yes. The Department of Health advises adults to avoid consuming more than twice the recommended daily intake of protein (55g for men and 45g for women). Always read the label of any protein supplement carefully, stick to the recommended serving size, and be mindful of other protein sources in your diet. If you’re concerned that you might be consuming too much protein, speak to your GP. How to choose a protein powder Choosing a suitable protein powder will depend on your personal requirements and goals. For example, if you're looking to gain weight or build muscle, you might want to consider a 'mass gainer' product that is higher in calories and carbohydrates. Look for a product to fit your dietary requirements and double-check allergen labelling on the packet. When choosing a protein powder, make sure that you buy from a reputable company, ideally based in the EU, as those that are based outside of Europe may not pass the same safety standards as those within. If you’re in any doubt about the safety of a product, speak to your pharmacist or GP. What is protein powder made of? Protein powder is made from various protein sources, with whey protein being the most common. Whey protein is extracted from cow’s milk during the cheese-making process. Whey is a complete protein, meaning it contains all nine essential amino acids needed by the body, supporting muscle growth and recovery. Another dairy-based option is casein. This is digested more slowly, meaning it gradually releases protein over time. For those who prefer plant-based protein, powders can be made from sources such as rice, pea, soy and hemp. These ingredients are often combined to ensure a balanced amino acid profile, as some plant proteins lack certain essential amino acids. Read our review of the best vegan protein powders Egg white protein is another good option, particularly for those who are lactose intolerant. Many protein powders contain additional ingredients such as sweeteners, flavourings, vitamins and digestive enzymes to improve taste and absorption. But unflavoured varieties are available for those after a simpler option. Is protein powder good for you? Protein powder is a concentrated source of protein designed to be used as a supplement to a balanced diet, particularly for those with increased protein needs due to exercise or who may be lacking, such as vegans. While these powders can support muscle repair, growth and overall health, they should not be used to replace food sources, such as lean meat, fish, eggs, dairy, seeds, nuts and beans, which provide a more diverse range of essential nutrients. You should also be aware that protein powders often contain added sugars or artificial sweeteners. This is another reason why it's better to get your intake from whole foods. Be aware that excessive protein powder consumption may place strain on the kidneys, particularly in those with pre-existing conditions. If you're worried, speak to a nutritionist, dietitian or doctor and ensure you stick to the recommended intake levels. More protein powders tried and tested: Crazy Nutrition 100% Tri-Protein chocolate flavour, £54.99 for 1kg More reviews Best protein bars Best sources of protein Best sources of protein for vegetarians Best sources of protein for vegans What to eat for a workout Sports nutrition: What's worth trying? Best vegan protein powder Protein guides Is protein powder good for you? Cheap high-protein meals What are high protein diets 10 high protein diets Protein and carbs - get the balance right Everything you need to know about protein 10 ways to add protein to your smoothies More health-focused reviews Best smoothie makers Best blenders Best juicers Best sports water bottles Best collagen powders Best health gadgets Best fitness trackers Best fitness trackers for kids Best meal prep containers Best kombucha Best magnesium supplements Best iron supplements Best supplements for muscle growth Best supplements for runners More deals Air-fryer Black Friday deals Coffee machine deals Microwave deals Fridge freezer deals Dishwasher deals Stand mixer deals Pizza oven deals Breadmaker deals Ninja deals Do you use protein powders? Leave a comment below... If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk.
The only 7 movements your body needs to know – by a personal trainer
Exercising just got a whole lot easier, thanks to this well-kept secret
Why do over a third of people in the UK and over half in the USA fail to achieve the recommended amount of activity per week? Getting into shape can be a complicated and confusing endeavour due to conflicting advice, information overload, snake-oil sellers and holier-than-thou influencers whose flat tummy and perfect diet could make you feel that fitness is beyond your reach. Wouldn’t it be great if the journey to a new you could be simplified to just a few steps? The mythical number As an adventurous traveller, you may well have sailed the 7 oceans, set foot on the 7 continents and stared in awe at the 7 wonders of the world. Those of you with an artistic leaning could have taken your inspiration from the 7 colours of the rainbow or perhaps expressed your deepest emotions through song, using the 7 notes in a musical scale. I strongly believe, therefore, that it’s no coincidence the human body is capable of performing precisely, you guessed it, 7 movements. Every physical task you perform, every single day, is either one of these movements or a combination thereof, hence them being referred to as the primal movement patterns. Just 7 moves The fundamental movements are: Push - away from your body Pull - towards toward body Squat - bending the knees to lower down Lunge - taking a long stride in various directions Hinge - bending at the hip Rotate - twisting your torso Gait - walking, jogging We first develop the ability to twist when still in the womb and as early as 3 months of age start to push and pull in trying to crawl. At around 6 months, in sitting up we begin to hinge, followed by the squat when first standing (usually somewhere between 9 and 12 months). Lunging comes next due to the necessity to stabilise when standing, naturally leading onto walking (gait). Fitness made simple Clearly, then, for the ultimate total body workout – ensuring aesthetic, functional and balanced results – you need to combine all 7 movements into a single exercise session. In fact, you could say, this is effectively the workout the human body was designed to do. The good news is there are many exercise variations for each movement (for example, I’ve currently got 52 different squats listed) so there’s no danger that sticking to just 7 movements will end up with you getting bored. This also means that if you find a particular exercise painful or just uncomfortable, there are many adaptations to enable you to still complete the movement but in a modified way. The major bonus, however, is that this approach to functional fitness training will enable you to better perform the daily physical tasks you encounter in work, rest and play. It promises pain-free gardening, a better golf swing and playing with the children (and grandchildren) until they’re worn out, not you. This isn’t about getting fit for the beach, it’s about getting fit for life. The workout Format: 3 rounds of 7 exercises Timing: 1 minute on each exercise Work to rest ratio: newbies 30:30, regulars 45:15 and advanced 50:10 (time in seconds) Push - press-up on knees Pull - bent over row Squat - goblet squat Lunge - power lunge Hinge - deadlift Rotate - Russian twist Gait - farmers carry Technique Press up Place your hands on the floor, slightly wider than shoulder width apart, knees resting on the floor also but not taking too much of your bodyweight. Keeping your body in a straight line from your head to your knees, slowly lower your chest toward the floor by bending your elbows, and then push back up to the starting position. Concentrate on keeping your core engaged so your tummy doesn’t sag down, causing a potentially dangerous arch in your lower spine. Bent Over Row Stand with feet hip width apart, knees slightly bent, and lean forwards from the hips until your torso is nearly parallel to the floor, keeping a long spine and your core engaged. Holding a weight in each hand, let your arms hang down towards the floor. Lift the weights to your hips by bending your arms and squeezing your shoulder blades together, then slowly lower them back down. Power Lunge Assume a lunge position, right foot about a stride length in front of the left, with the left foot resting on the ball of the toes. Your feet should be apart, as if on train lines, not on a tight rope for better balance. Head is lifted and back is braced in a neutral position, by pulling your abdominals in tight. Lower your body by bending at the hips and knees until your front thigh is parallel to floor then immediately explode vertically. Switch feet in the air so that the left foot lands in front and the right foot behind. Now lower straight into the next lunge and repeat the jump. Protect your joints by landing softly and easing directly into the next repetition. Deadlift Stand with your feet hip width apart, holding a weight in each hand with your palms facing your body. Keeping a long spine and core tight, bend at your hips to lower the weights to just below the knees, pushing your buttocks behind you. Push through your heels, strongly contract your glutes, and lift up to a standing position. Throughout the movement, avoid rounding the shoulders. Russian Twist Sit on the floor with your knees bent and feet flat on the floor. Lean your torso back to around 45 degrees, keeping your spine long and shoulders relaxed. Hold the weight in both hands, just a few inches in front of your chest. Now twist to one side moving the weight towards the floor, then return to the centre position. Now repeat to the other side. Concentrate on generating the movement through your core rather than swinging the arms. Farmer's Carry Stand with your feet together, hands by your side holding a weight in each hand, chest lifted and your head up. Lift your left knee up toward your chest, as high as you can without tucking your pelvis under or dropping your chest down. Now take a long step forwards onto left foot and slowly lower yourself towards the ground, into a lunge position, by bending both knees. Don’t allow your left knee to overshoot your toes, as this puts undue pressure on the patella tendon and could lead to injury. Contract the thighs and buttocks to lift up from the lunge and bring your right foot together with the left. Immediately take another giant step, this time bringing your right knee up toward your chest and then repeat the long step and lunge down. At all times, keep the shoulder blades drawn back and down, with a good distance from the ears to the shoulders. Alternating steps, continue walking forwards until the time is up. If short of room, take 2 steps forward, 2 steps back. Tips for success If you don’t have fitness equipment such as dumbbells, just use bottles of water, tinned foods and bags of sugar or flour, as these work just as well. The important thing to note is the weight, which is measured in kgs. Aim for 2-3 sessions per week on non-consecutive days. Rest days are when the magic happens as the body adapts to the previous workout, storing more protein to tone the muscles and more calcium to strengthen the bones. Your muscles need oxygen when you’re exercising, so be sure not to hold your breath. Ideally, exhale on the exertion, or the hardest part of the exercise. Err on the side of caution by selecting light weights to start, increasing if you feel you can perform a round of the exercises with ease. To determine the correct intensity, use the modified Borg scale of 1 to 10, where 1 is total rest and 10 is eyeballs out exhaustion. You should feel your effort level is around 6-7 on the first round, 7-8 on the second round and 8-9 on the last round. Increasing the weights you use or extending the work to rest intervals should always be done gradually. Final thoughts Shaping up really boils down to two things, namely commitment and consistency. Since you now know you only need to complete 7 exercises in each workout, hopefully you feel you can make that commitment. Repeating the workout over and over is essential but fortunately, remembering the routine shouldn’t be too much of a challenge as Harvard University psychologist, George Miller, conducted in-depth research which established that in most cases, the human brain is capable of storing, precisely, 7 items of information in short-term memory. However, if none of this has convinced you that the number 7 is the key to exercising your way to a better version of yourself, you could always leave it to chance, just like a Vegas gambler who rolls a pair of dice… Although in that case the probability is that most of the time the score will be 7. Safety considerations Exercise can carry a risk of injury and/or cause ill health, therefore it is strongly recommended that you consult your medical professional prior to embarking upon a new fitness routine, particularly if you have any concerns regarding your current health status. Work at a pace suitable to your current level of fitness, reducing the intensity if you feel dizziness or extreme fatigue and stopping immediately if you feel any acute pain. Check the space in which you intend to exercise is free from obstruction, there are no slip and trip hazards, the temperature is suitable and there is enough room to accommodate the movements you’ll be performing. Wear appropriate clothing, ideally fitted and breathable, with footwear that offers support and good grip. If using equipment, you are advised to check it before every session. To reduce the risk of injury and to boost your results, you are advised to perform a gentle warm up before your workout by moving all your limbs around their joints, gradually increasing the range of motion. Similarly, a cool down, ideally a whole-body stretch, is recommended afterwards. Your body temperature will rise during the workout so ensure you stay hydrated by regularly taking small sips of water before, during and after your session. Further reading Top 10 health benefits of exercise How much exercise should I do each day? How to exercise for free Top 10 foods for fitness Health benefits of walking All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Can your birth sign really influence how you should work out?
Does being a Gemini mean you should exercise differently to Scorpios or Libras? Discover how it could influence your habits
Chances are, that even if you don’t follow astrology, you still know what your star sign is. Horoscopes still feature in many magazines and newspapers, and reports suggest that 20 per cent of Brits and 30 per cent of Americans consider star signs to be useful in understanding one’s personality. However, the science doesn’t support the concept of astrology. Even a study that brought together 30 of the top ranked (by their peers) American and European astrologers to test whether astrology could be used to accurately identify personality traits, resulted in only a one in three success rate (that’s no better than if you or I had taken a random guess). But where star signs could be useful is in how they influence believers’ own interpretations of their personality traits. There are a number of studies claiming that if someone believes in astrology, it could influence how they view their own personality, effectively leading to a form of self-stereotyping. Psychotherapy has proven that thoughts can change behaviour, so believing you are a particular zodiac sign could actually shape the person the outside world sees. It’s possible that if you think you’re a certain star sign, you might start to adapt behavioural characteristics that align with it. And this is how astrology could potentially prove a useful tool in helping you to identify the type of workout that will be your best fit. Followers who relate to their birth sign can use this to help find a workout that appeals to their personality or character traits. The more comfortable you feel with a fitness regime, the more likely you are to continue it. So, if your actions sit within the celestial definition, shaping up with the stars might actually work! Common traits for your birth sign You’ll often see the 12 zodiac signs divided into four groups: fire, earth, air and water. Fire signs are Aries (March 21 – April 19), Leo (July 23 – August 22) and Sagittarius (November 22 – December 21) and are associated with being energetic and passionate. Aries often grasps the nettle, being driven to take action. Leo is said to revel in the role of leader and Sagittarius are thought to be more adventurous than the norm. The earth signs are Taurus (April 20 – May 20), Virgo (August 23 – September 22) and Capricorn (December 22 – January 19) all of which lean towards stability and safety, recognised as being patient and practical. Taurus loves being in the comfort zone, while Virgo is known as a friend of the people, always willing to help out. Capricorns are thought to be focused and hard working. Gemini (May 21 – June 20), Libra (September 23 – October 22) and Aquarius (January 20 – February 18) are the air signs, thought to be smart, creative and good communicators. Additionally, Gemini is said to be inquisitive, Libra loves balance and harmony while Aquarius is innovative and often focused on the future. Finally, the water signs, Cancer (June 21 – July 22), Scorpio (October 23 – November 21) and Pisces (February 19 – March 20) are sensitive, in touch with their emotions and empathetic. Cancer is caring and nurturing and Scorpio is passionate and imaginative. Pisces can sometimes be seen as a bit of a dreamer. How to choose the right workout for your personality The key to sticking to exercise long enough to see results could be as straightforward as finding something you actually enjoy doing, according to research by UCL. More importantly, it has been suggested that personality type could be used to predict which forms of exercise you’ll probably like. The study used a modified version of the Big Five personality test (based on five key personality traits: openness, agreeableness, neuroticism, extraversion and conscientiousness) and discovered a correlation between exercise genre and personality traits. For example, extroverts enjoy high intensity, social workouts, while introverts prefer solo, more mindful activities. Neurotics feel more comfortable with interval training rather than endurance sessions and will often monitor their efforts, while conscientious types will focus on routine and the potential health benefits. Those with a friendly, open disposition, unsurprisingly favour varied and fun workouts. You may assume that the sound science behind the five-factor model, with roots dating back to Sigmund Freud, would be poles apart from a concept based on star-gazing. However, there’s a surprising overlap with fire signs slotting neatly into extraversion, earth signs leaning towards conscientiousness, air signs aligning with openness and water signs reflecting agreeableness. And both astrology and psychology share a common purpose in helping us to understand who we are. To identify your own personality using the Big Five model, try this simple test. <img src="https://images.immediate.co.uk/production/volatile/sites/30/2025/10/GettyImages-1354937085-f096b33.jpg" width="2121" height="1414" alt="Digital illustration of the Solar system. Sun, Earth and planetary Moon, Mars, Jupiter, Saturn, Uranus, Neptune and the dwarf Pluto" title="Digital illustration of the Solar system. Sun, Earth and planetary Moon, Mars, Jupiter, Saturn, Uranus, Neptune and the dwarf Pluto" /> The best exercise for each star sign Matching exercise choices with the personality characteristics dictated, or merely influenced, by your star sign, results in the following recommendations to ensure you don’t just end up with sweat on your brow, but also with a smile on your face. Aries You might enjoy the buzz, toughness and instant gratification provided by HIIT, spin and combat fitness such as boxfit or martial arts, maybe even training for competition. Taurus Strength training, power walking and swimming provide consistency, the workouts give no surprises and therefore don’t cause any anxiety. Patience will enable you to go the course until the results manifest. Gemini With the typical a flirtatious streak, you’re the ideal candidate for pole dancing, although any group class or team sport could work due to the social aspect. Rock climbing would allow you to focus on your whole body and figure out the next move of hand or foot. Cancer Anything partner-based is ideal, such as circuit training, tennis and padel. Inwardly focused pursuits such as tai chi provide calm and you’re likely to feel at home in water-based activities like rowing and aqua fitness. Leo Dance classes, from Zumba to barre and Bollywood to contemporary will allow you to express yourself and afford you moments to be the centre of attention. HYROX, due to its competitive nature, could give you the opportunity to shine. Virgo Functional fitness training requires you to master the correct technique with balls, bells and bands, plus reformer Pilates will test and develop your ability to scan and correct your posture, both static and dynamic within a welcoming group environment. Libra A sociable nature and ample communication skills would make you a good candidate for ballroom dancing, and harmony required by balancing strength and flexibility, stillness and movement make yoga a great selection. Scorpio A great outlet for both passion and empathy is latin dance, so think salsa, cha cha and tango. You can really tap into your deeper emotions in binaural beats, a form of meditation based on listening to music of two different frequencies in each ear. Sagittarius High-energy activities to push your limits include circuits and spin classes, but also consider outdoor sports such as hiking, trail running or mountain biking to satisfy the adventurer in you. Capricorn Weight-training, maybe even powerlifting, will satisfy a goal-oriented nature, especially when you have the patience it takes to see results. Marathon-running requires effort and discipline, so this is a match that could see you flourish, too. Aquarius Try something a little different – aerial yoga, reformer Pilates and parkour will stretch your skills and your senses. Pisces Mindful activities such as qigong, stretch classes and meditation allow for quality moments of inwardly directed focus that will feed your life force. The natural flow of swimming might also float your boat. Overall, astrology is centred around the belief that your birth chart, a map of the celestial bodies at the exact moment you were born, provides a snapshot of the universe's energy at that very moment and can provide insights into your personality. It’s possible for your zodiac to influence your personality through the power of suggestion, and anything that could be used to identify which workouts you’re more likely to enjoy is of benefit. So while trying to find the right fitness activity for your personality could be the recipe for shape-up success, I’m pretty sure that when you were born makes no difference. Not 100 per cent sure though… it must be the Gemini in me. For more fitness inspiration and guidance: What is the best exercise for weight loss? How to work out at home What should I eat if I exercise in the morning? 1o ways to be the healthiest version of yourself
The best protein bars 2025 – tried and tested
We tested protein bars to find the best chocolate, fruit and caramel bars, plus the best protein bars for a workout and for energy
Promising to deliver muscle-maintaining protein in a handy, pre-packaged snack, protein bars are a convenient option for gym goers, athletes, and anyone looking to increase their protein intake. We tested the most popular protein bars on the market, and asked our nutritionist for her tips on when is best to eat them. Read on to see her advice. Once you've researched whether a protein supplement is right for you, discover which protein bars are best. You might also enjoy our review of the best protein powders. If you're vegan, check out our review of the best vegan protein bars and powders. Visit our review section to find more health-related reviews, including collagen powder, creatine, pre workout and meal prep containers, Best protein bars at a glance JUMP TO REVIEWS Best protein bar with collagen: ESN Designer protein bar fudge brownie, £2.29 for 1 Best pistachio protein bar: ESN Designer protein bar white chocolate and pistachio, £25.99 for 12 Best-tasting protein bar: Fulfil white chocolate caramel vitamin protein bar, £27.95 for 15 Best all round protein bar: M&S raspberry and vanilla chocolate protein bar, £2.25 for 1 Best bar for energy: CLIF white chocolate macadamia nut bar, £22.70 for 12 Best natural protein bar: Holland and Barrett TriActive almond and dark chocolate bar, £2.50 for 1 Best protein bar for snacking: Protein Works Loaded Legends choc fudge flavour, £29.99 for 12 Best caramel protein bar: Grenade Chocolate Chip Salted Caramel Protein Bar, £27 for 12 Best fruity bar: Grenade Jaffa Quake protein bar, £27 for 12 Best no-added-sugar bar: Barebells white salty peanut protein bar, £23.99 for 12 Best for tracking calories: Battle Bites high-protein Jaffa Bake bar, £2 for 1 Best high-calorie bar to fuel exercise: 33Fuel eroica natural protein bars, £21.99 for 5 Jump to: Best protein bars to buy in 2025 Are protein bars ultra-processed foods? When should you eat a protein bar? How to use protein supplements safely Who could benefit from using a protein supplement? Who shouldn't take protein supplements? Is it possible to take too much protein? How to choose a protein bar How we tested protein bars Taste and texture: is the flavour pleasant? Is the texture palatable? Type of protein: whey or plant-based? Concentrate, isolate or hydrolysate? Nutrient profile: how much protein per serving? What about calories, fat, saturated fat, carbohydrates and sugars? Type of sweetener: does it contain sugars, artificial sweeteners or neither? Dietary requirements: vegetarian, vegan, gluten-free? Value for money: how does it compare to others on a cost-per-bar basis? All bars were blind taste tested, with thorough notes made according to the testing criteria. We've tested over 30 samples from a range of manufacturers with differing nutritional information, protein types and price points for this review. Best protein bars to buy in 2025 ESN Designer protein bar – fudge brownie Available from ESN (£2.29 for 1) Best protein bar with collagen Star rating: 5/5 Grams of protein: up to 15g per 45g bar Calories: 190 kcals Types of protein: whey protein, collagen peptides Type of sweetener: maltitol, sucralose Carbohydrates per serving: up to 15g Rich and deeply chocolatey, this protein bar feels more like a tasty treat than a typical protein snack. The smooth milk chocolate coating, sweetened without added sugar, delivers a classic flavour without being sickly. Inside, the chewy centre combines milk protein and collagen peptides for up to 15g of protein per bar, avoiding any chalky texture. Cocoa nibs add a pleasant natural crunch while a layer of cocoa paste brings extra depth. The overall taste is balanced and satisfying, making it an excellent choice for those seeking both nutrition and enjoyment. A strong contender for anyone seeking a genuinely enjoyable protein bar. Available from: ESN (£2.29 for 1) ESN Designer protein bar – white chocolate and pistachio Available from ESN (£25.99 for 12) Best pistachio protein bar Star rating: 5/5 Grams of protein: up to 15g per 45g bar Calories: 193 kcals Types of protein: whey protein Type of sweetener: maltitol, sucralose Carbohydrates per serving: up to 15g A distinctive and on-trend choice for anyone seeking a change from standard protein bar flavours. The combination of creamy white chocolate and real pistachio is both refined and pleasantly nutty, with a satisfying chewy texture that feels substantial without being heavy. Pistachio pieces on top add a subtle crunch and extra depth. With up to 15g of protein per bar and no added sugar, it manages to balance indulgence and nutrition well. The sweetness is present but not overpowering, making it easy to enjoy. It's ideal for those who want something a little different from their usual snack. Available from: ESN (£25.99 for 12) Fulfil white chocolate caramel vitamin protein bar Available from <a href="https://www.amazon.co.uk/FULFIL-Vitamin-Protein-Bar-Bars/dp/B09Z4P5M5H/ref=asc_df_B09Z4P5M5H?mcid=10267963ae3138feba7c1f5d02dd162b&th=1&hvocijid=3289916583116800476-B09Z4P5M5H-&hvexpln=74&tag=bbc00-21&linkCode=df0&hvadid=696285193871&hvpos=&hvnetw=g&hvrand=3289916583116800476&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9045931&hvtargid=pla-2281435178058&gad_source=1&ascsubtag=bbcgoodfood-306778" target="_blank" rel="sponsored">Amazon (£27.95 for 15) Muscle Food (£2.50) Best-tasting protein bar Star rating: 5/5 Grams of protein: 20g per 55g bar Calories: 211 kcals Type of protein: whey and soya protein, collagen hydrolysate Type of sweetener: maltitol, erythritol, sucralose Carbohydrates per serving: 16.1g (2.1g sugar) This bar was a firm favourite with our group of tasters, many felt it was the best one we tried all day. They enjoyed the contrast of crunchy-chewy textures, nutty flavour and satisfyingly squidgy caramel centre. The white chocolate adds delicious sweetness and there's absolutely no chalky aftertaste, which means this bar feels like a treat, not something you have to force down, like some protein products. Whether you're fuelling up for a workout or beating the afternoon slump, this bar will do the trick. Available from: <a href="https://www.amazon.co.uk/FULFIL-Vitamin-Protein-Bar-Bars/dp/B09Z4P5M5H/ref=asc_df_B09Z4P5M5H?mcid=10267963ae3138feba7c1f5d02dd162b&th=1&hvocijid=3289916583116800476-B09Z4P5M5H-&hvexpln=74&tag=bbc00-21&linkCode=df0&hvadid=696285193871&hvpos=&hvnetw=g&hvrand=3289916583116800476&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9045931&hvtargid=pla-2281435178058&gad_source=1&ascsubtag=bbcgoodfood-306778" target="_blank" rel="sponsored">Amazon (£27.95 for 15) Muscle Food (£2.50) M&S raspberry and vanilla chocolate protein bar Available from Ocado (£2.25 for 1) Marks & Spencer (£2.25 in store) Best all round protein bar Star rating: 5/5 Grams of protein: 36.8g per 55g bar Calories: 370 kcals Type of protein: whey protein isolate Type of sweetener: sucralose Carbohydrates: 31.5g (3g sugar) Tangy, refreshing raspberry makes a delicious addition to this nougat-like bar. With protein crispies on the top, it feels like a real treat, but it’s actually low in sugar. There are so many chocolatey protein bars, so testers felt that this one was a nice change. Others noted that it doesn’t leave an overly sweet or cloying taste in your mouth. Available from: Ocado (£2.25 for 1) Marks & Spencer (£2.25 in store) CLIF white chocolate macadamia nut bar Available from Amazon (£22.70 for 12) Best bar for energy Star rating: 5/5 Grams of protein: 14g per 68g bar Calories: 266 kcals Type of protein: soy protein isolate, oats Type of sweetener: brown rice syrup, tapioca syrup, cane sugar Carbohydrates: 37g (17g sugar) While this is technically an energy bar, it's made with soy protein, as well as oats and macadamia nuts. This combination of ingredients, along with the various sugars, mean you'll benefit from a serious and sustained hit of energy that will power you through any endurance workout. Testers thoroughly enjoyed the white chocolate flavour and flapjack-like texture, and felt the bar would easily fit into pockets, running vests and backpacks. Available from: Amazon (£22.70 for 12) Holland and Barrett almond and dark chocolate bar Available from Holland and Barrett (£2.50 for 1) Best natural protein bar Star rating: 5/5 Grams of protein: 7.8g per 50g bar Calories: 271 kcals Type of protein: almonds Type of sweetener: honey, date paste Carbohydrates: 15g (1.4g sugar) If you want a pre- or post- workout snack that's made with all-natural ingredients, you need to try this delicious nutty bar. The flavour is rich, chocolatey and coconutty, meaning this bar scored top marks for taste as well as quality. It might not be as high in protein as some others, but it's a fantastic choice for upping your energy and supporting your body during exercise. Available from: Holland and Barrett (£2.50 for 1) Protein Works Loaded Legends choc fudge flavour Available from Protein Works (£15.99 for 12), Amazon (£21.45 for 12) Best protein bar for snacking Star rating: 5/5 Grams of protein: 14g per 47g bar Calories: 163 kcals Type of protein: soy protein, milk protein, wheat protein Type of sweetener: isomalt, sucralose, maltitol Carbohydrates: 15g (1.4g sugar) This bar has a really moreish texture similar to nougat, multiple testers noted that the dark chocolate is a nice change from some of the more sugary protein bar flavours, like birthday cake. It's also a good size, compared to some of the heftier bars we tried, this was perfect for a light snack and won’t sit heavily in your stomach. It also stacks up an impressive amount of fibre, which contributes to feelings of fullness. Available from: Protein Works (£15.99 for 12) Amazon (£21.45 for 12) Grenade chocolate chip salted caramel protein bar Available from Grenade (£22.22 for 12), Ocado (£10.15 for 4), Tesco (£2.70 for 1), Amazon (£19 for 12) Best caramel protein bar Star rating: 5/5 Grams of protein: 20g per bar Calories: 226 kcals Type of protein: calcium caseinate, whey protein isolate, bovine collagen Type of sweetener: maltitol, sucralose Carbohydrates: 20g (1.4g sugar) A genuinely great flavour – fans of salted caramel will love this. We enjoyed the soft nougat centre with a layer of salted caramel, topped with chocolate chips. Although these bars have the slight chewy texture common to protein bars, it’s not unpleasant, and the chocolate chips add a pleasing contrast in texture. Vegetarians, take note – these contain beef gelatine. Available from: Grenade (£22.22 for 12) Ocado (£10.15 for 4) Tesco (£2.70 for 1) Amazon (£19 for 12) Grenade Jaffa Quake protein bar Available from Grenade (£22.22 for 12), Amazon (£22.22 for 12), Tesco (£2.70 for 1) Best fruity bar Star rating: 4/5 Grams of protein: 21g per 60g bar Calories: 204 kcals Type of protein: whey, milk protein, calcium caseinate, soy Type of sweetener: maltitol, sucralose Carbohydrates: 20g (1.4g sugar) With a zesty orange flavour and cookie dough-like appearance, studded with nuts and chocolate chips, this bar feels like a treat. Testers noted that the orange masks the taste of protein well, and while the packaging does look a bit cheap, you do get a decent size bar for the money. Available from: Grenade (£22.22 for 12) Amazon (£22.22 for 12) Tesco (£2.70 for 1) Barebells white salty peanut protein bar Available from Barebells (£23.99 for 12), Amazon (£26.84 for 12), Ocado (£2.70 for 1) Best no-added-sugar option Star rating: 4/5 Grams of protein: 20g per bar Calories: 209 kcals Type of protein: milk protein and collagen peptides Type of sweetener: maltitol, sucralose Carbohydrates per serving: 14g (1.5g sugar) This Barebells flavour is a winner in our book – a fluffy, slightly chewy bar, studded with caramel-dipped chunks of peanut, covered with a generous white chocolate coating. It’s a good choice if you don’t want any added sugar in your snack, although it does contain sweeteners maltitol and sucralose. Available from: Barebells (£23.99 for 12) Amazon (£26.84 for 12) Ocado (£2.70 for 1) Battle Bites high protein Jaffa Bake bar Available from Boots (£2 for 1) Best for tracking calories Grams of protein : 20g per bar, 10g per piece Calories: 240kcals per bar, 120 kcals per piece Type of protein: whey and soy protein, bovine collagen Type of sweetener: isomalt, sucralose, oligofructose, maltitol Carbohydrates: 19g per bar (2g sugar), 9.6g per piece (1g sugar) A refreshingly new flavour combination in the world of protein bars. The soft orange caramel and chocolate centre is encased in a layer of milk chocolate and studded with crispy biscuit grains on the outside – in other words it's choc-orange heaven. This bar comes split in two smaller segments, which is great if you're tracking calories, nutrients or don't feel you need the whole bar. The flavour isn't too overpowering, which makes this a good pre- or post-exercise snack. Available from: Boots (£2 for 1) 33Fuel eroica natural protein bar Available from 33Fuel (£21.99 for 5 XXL bars) Best high-calorie option to fuel exercise Grams of protein: 20g per a double bar pack (100g) Calories: 409 kcals Type of protein: almonds, egg whites and rice Type of sweetener: caramel Carbohydrates: 43g (38g sugar) Double the size and much heavier than any other protein bars we tested, these are ideal as high-energy snacks for runners, cyclists, hikers and anyone exerting themselves. Each package contains two 50g bars, making them great to split up for pre- and post-training. Based on a traditional Italian recipe (allegedly used to fuel the Roman legions), these are pleasingly reminiscent of panforte. They use all-natural ingredients, including egg whites, rice protein and almonds as the protein source, and mixed candied peels and coconut sugar for sweetness. One note – although natural, these are on the high side for sugar content at 38g per 100g portion, as well as being higher in calories, fat and carbohydrates, so best used to fuel intense exercise rather than as an everyday snack. Available from: 33Fuel (£21.99 for 5 XXL bars) Are protein bars ultra-processed foods? Ultra-processed foods are typically defined as products that are industrially manufactured using ingredients and additives not commonly found in a domestic kitchen. These foods often have a long shelf-life and are designed to be convenient and ready to eat, containing additives such as sweeteners, emulsifiers and preservatives. Most commercially available protein bars contain a blend of protein isolates or concentrates, plus various additives that enhance taste, texture and shelf stability. These are ingredients that go beyond what would be used in a home kitchen, and the resulting product is far removed from whole, natural foods and would place protein bars firmly in the UPF category. There are growing concerns about the health implications of eating too many UPFs. Diets high in ultra-processed foods have been linked to a greater risk of obesity, heart disease, type 2 diabetes, certain cancers, and even depression. However, it isn’t clear whether it’s the UPFs themselves resulting in health problems, or associated lifestyle factors. UPFs tend to be energy dense but low in nutrients, often containing high levels of sugar, fat and salt, while lacking fibre, vitamins and minerals. Despite these concerns, not all UPFs are inherently harmful. Some, such as fortified foods or products designed for specific dietary needs, can play a useful role in supporting health, especially when whole food options are limited. Enjoying the occasional protein bar or other UPF as part of a balanced, varied diet is unlikely to cause harm, particularly if most of your meals are based on whole and minimally processed foods. The overall quality and balance of your diet is far more important than whether you include the odd ultra-processed item. When should you eat a protein bar? This depends on whether you're using protein bars to hit a certain fitness goal or just to keep you full. Eating a protein bar one or two hours before a workout can increase your performance and boost energy levels. Just be sure to leave plenty of time to digest, otherwise you may suffer from cramps and stomach issues. Alternatively, eating a protein bar 30-60 minutes after a workout can help you refuel and build muscle. If you find you get hungry between meals, pack a protein bar to go. How to use protein supplements safely Dietary supplements such as protein bars should be consumed as part of a healthy, balanced diet, and not used as a substitute for whole food. Nutritionist Kerry Torrens explains, ‘Protein supplements, such as bars, are highly processed and lack the micronutrients and other beneficial nutrients of whole, natural food. We should all aim to achieve our protein requirements from a well-balanced diet, but for short-term use or in certain circumstances, protein supplementation may be considered.' Although protein bars may have healthier credentials than a chocolate bar, it's important to remember that they are a concentrated source of energy and can be high in sugar, carbohydrates and fats. Consider your individual health and fitness goals, your personal dietary requirements and your reason for including protein bars in your diet when deciding which product to buy and how often to eat them. Discover how to eat a balanced diet and the best protein sources, including options for vegetarians and vegans. Who could benefit from using a protein supplement? If you're regularly getting enough protein from your diet, adding a supplement might not make a noticeable difference to your health. However, those who are either unable to regularly eat enough protein due to decreased appetite or illness, or who have increased protein needs as a result of high-intensity exercise might benefit from taking a supplement. Kerry explains, "One example, which is probably not an obvious one, is the elderly. This group often has a greater need for protein, but a lower appetite. Increasing protein intake in a form that is palatable and suits their lowered appetite may be effective in protecting against muscle loss." "That said, in this group other aspects, such as kidney health and osteoporosis, need to be considered and monitored – it’s worth checking with a GP that protein supplements are safe and suitable for each individual." Who shouldn’t take protein supplements? Children shouldn’t take protein supplements unless directed by a dietitian. The NHS advises that consuming too much protein in the long term is linked to an increased risk of osteoporosis, and may worsen existing kidney problems. Some people find protein bars difficult to digest – it’s best to include them gradually into your diet, and see how you get on. Although allergens should be stated on the label, anyone with allergies should be cautious about using a new supplement, as there is an obvious risk of cross-contamination in factories. Those who are pregnant, breastfeeding or being treated for existing medical conditions should consult their GP before starting new supplements. Is it possible to take too much protein? Yes. The Department of Health advises adults to avoid consuming more than twice the recommended daily intake of protein (55g for men and 45g for women). Always read the label of any protein supplement carefully, stick to the recommended serving size, and be mindful of other protein sources in your diet. If you’re concerned that you might be consuming too much protein, speak to your GP. Buyers' advice How to choose a protein bar Choosing a suitable protein bar will depend on your personal requirements and goals. For example, if you're looking to gain weight or build muscle, you might want to consider a 'mass-gainer' product that is higher in calories and carbohydrates. Look for a product to fit your dietary requirements and double check allergen labelling on the packet. When choosing a protein bar, make sure that you buy from a reputable company, ideally based in Europe, as those that are based outside of Europe may not pass the same safety standards as those within. If you’re in any doubt about the safety of a product, speak to your pharmacist or GP. Related content Best protein powders Best sources of protein Best sources of protein for vegetarians Best sources of protein for vegans What to eat for a workout Sports nutrition: what's worth trying? More health-focused reviews Best sports water bottles Best collagen powders Best health gadgets Best fitness trackers for kids Best meal prep containers Best kombucha to buy Best magnesium supplements Best pre-workout supplements Best creatine supplements All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information. This review was last updated in November 2024. If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk.
Ultra-processed dietary disaster or essential muscle-building fuel: the TRUTH about protein powder
Ever wondered if protein shakes are actually a healthy choice, which protein powder might be best or if they’re all a ‘no-no’ because of their ultra-processed status? Our nutritionist answers these questions and more.
The term 'ultra-processed' is increasingly applied to lots of everyday foods, including those perceived to be healthier options – so how can we navigate this confusion when we’re looking to boost our protein intake? Protein is an essential nutrient that's required by the body for growth, repairing damaged cells, making hormones and building muscle. Protein is made up of building blocks called amino acids, and there are nine essential amino acids that aren’t made by the body so must be obtained from diet. Often associated with body building, protein powders have grown in popularity over recent years. People now use them to help meet their daily protein needs and gain or lose weight, as well as manage certain medical conditions or recover from injury or surgery. Often seen as a convenient and easy way to get more protein into the diet, protein powders are supplements that you wouldn’t be able to recreate in your own kitchen, meaning they are classified as an ultra-processed food (UPF). Eating UPFs regularly has been associated with poorer health and a number of illnesses, such as obesity, cancer and depression. However, we still can’t say with any degree of certainty what it is about UPFs that makes them bad for us. This means that when we’re considering a health food, like a protein powder or other supplement, it can be quite puzzling: on one hand, it may help us achieve our health goals, while on the other it may be adding to our UPF intake. So, we asked our nutritionist Jo Williams to explore the complexities around health products like protein powders and set the matter straight. There are a wide range of protein powders to choose from, including whey, pea, casein and soy protein. Read on to find out more and check out our reviews of the best protein powders, vegan protein powders and our guide to how much protein you need to build muscle. Is protein powder an ultra-processed food? Yes, protein powders are ultra-processed. The manufacturing processes applied to make them changes the food’s original structure. Most protein powders also contain ingredients that we wouldn’t use at home, like emulsifiers, sweeteners, anti-caking agents and preservatives. Are protein shakes good for you? Protein shakes are a convenient way to meet or increase your daily protein intake. That said, they’re not an essential part of the diet – most of us can meet our daily protein needs by eating whole foods such as meat, fish, dairy, eggs, nuts, seeds, beans and legumes. By consuming these foods, we’re also benefiting from fibre, fats, vitamins and minerals. Protein shakes are often chosen as a healthier, more satisfying snack to help curb hunger and calorie intake. This can be especially helpful for those who struggle with portion control or frequent snacking; however, shakes should not replace the whole foods in your diet. Shop-bought protein shakes are likely to contain added sugars, so you’re better off making them at home with a good-quality protein powder so you can control what’s going into them (and save your pennies). Comparing protein powders There are two types of protein powder: animal and plant. Popular animal proteins are whey and casein (both derived from milk), while pea and soy are favourite plant-based powders. There are a number of other types, such as hemp, pumpkin seed, collagen and rice, which can be used in similar ways – in smoothies, shakes or baking, such as pancakes and porridge. What is pea protein and is it good for you? Pea protein is a vegan source of protein made from green and yellow split peas It contains all nine essential amino acids and is high in iron It is low in an amino acid called methionine It is not as readily absorbed as animal proteins, but is effective at building muscle What is whey protein and is it good for you? Whey protein is an animal protein derived from cow’s milk It contains all nine essential amino acids and is rich in the amino acid leucine It's an easily digestible source of animal protein that's absorbed quickly It has been shown to support athletic performance and build muscle Evidence suggests whey protein is better at reducing body fat and increasing lean body mass than other proteins, and may lower blood pressure It's not suitable for vegans or those with dairy intolerance/allergy What is casein protein and is it good for you? Casein protein is an animal protein also derived from cow’s milk It contains all nine essential amino acids It is absorbed more slowly than whey protein, providing a steady release of amino acids It keeps you fuller for longer and is more suited to periods of fasting or sleep It's not suitable for vegans or those with dairy intolerance/allergy What is soy protein and is it good for you? Soy protein is a plant protein derived from soy beans It contains all nine essential amino acids and has a high protein content It has been linked to some impressive health benefits, including maintaining body composition Soy contains phytoestrogens, which in some individuals can mimic the effect of the hormone oestrogen (there are pros and cons of including phytoestrogens in your diet), so soy protein might not be suited to everyone What are the signs of protein deficiency? As a general guide, we’re recommended to consume 0.8g protein for each kilogram of body weight per day. However, protein needs vary depending on age, activity levels and overall health. For those who are physically active, the daily intake is higher, and those who are pregnant, breastfeeding or have certain medical conditions will also require more. Most of us adequately meet our needs through a balanced, varied diet, making protein deficiency uncommon in the Western world. Common signs of protein deficiency include: Brittle hair and nails Feeling weak/hungry Poor immunity/frequently getting ill Muscle weakness and decreased muscle mass Stress fractures Stunted growth Does protein make you gain weight? Protein offers several benefits that can help with weight loss. It takes longer to digest than carbohydrates alone and fills you up for longer, which can reduce the need for snacks and overeating. Protein can also help preserve and build lean muscle mass. Muscle weighs more than body fat, but because it’s metabolically active, it helps you burn more calories. Should I invest in a protein powder? Most of us get enough protein from a balanced, varied diet, but if you are looking to maintain or build muscle, are recovering from injury or illness, have a reduced appetite or are elderly or frail, a protein powder may be helpful. If you do decide to invest in a protein powder, remember it is meant as a ‘supplement’ to a balanced diet, not a replacement. Always read the product label to know what you are consuming. Want more like this? Try: How much protein do I need to build muscle? Protein and carbs – get the balance right Everything you need to know about protein The best protein powders 2025, tried and tested High-protein meal ideas Training for a marathon? Check out our marathon hub. This page was reviewed on 3 October 2025 by Kerry Torrens. Jo is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Since graduating from the University of Westminster in 2010, Jo has worked in a variety of public and private contexts, delivering weight management programmes, community cookery projects, and corporate wellness packages. Alongside trying to grow more of her own fruit and veg at her allotment, Jo works as a Nutritionist and Health Coach for Second Nature. She has contributed articles to a number of nutrition websites, including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
How to save money with our nutritionist-approved electrolyte recipe
Electrolyte supplements are everywhere, but do you really need to spend out to stay hydrated? We find out…
Electrolytes are essential minerals and crucial for hydration and muscle function. While the role they play in maintaining hydration is undisputed, if you’re already eating a varied, balanced diet do you really need an electrolyte boost and, if so, does this mean spending big on electrolyte products? Discover the answer to these questions and learn to make your own electrolyte drink. Found in our body fluids, electrolytes are minerals like sodium, potassium and chloride, and have an electric charge (‘electro’) when dissolved in liquid. They play a vital role in the body, not just to support hydration, but by regulating muscle contractions and nerve impulses, and helping balance the body’s pH levels. Trending on social media, electrolyte supplements are hot news and as a result tend to put a fairly hefty dent in your pocket. Next, discover how to stay hydrated on a run, the most hydrating foods and find out how much you should drink a day. How to make an electrolyte drink at home Easy to make and affordable, homemade electrolyte drinks can make a healthier alternative to expensive supplements and fancy, shop-bought products. Simply follow these easy steps: Pick your base Healthy options include milk, mineral water, herbal tea and coconut water. Although it might not be your first choice for hydration, studies suggest that milk is more beneficial than a sports drink. This is because it is a natural source of electrolytes, including sodium – if you choose a plant-based alternative, make sure it’s fortified with key nutrients. Coconut water is another popular choice and is rich in potassium, however it’s comparably low in sodium, as are other plant milks. Look for a product made with 100% coconut water, with no added sugars. Top up with fruit and vegetables Fruit juices, soft fruits like banana and avocado as well as cucumber and kiwi blend really easily and contribute electrolytes, including potassium, as well as natural sugars. Add balance A pinch of salt, bicarbonate of soda or dried seaweed flakes are naturally rich in sodium as well as chloride to help balance body fluids. Flavour Fresh ginger, sweet tasting herbs like mint or a sprinkle of spice, like cinnamon, all work well. Sweeten This depends on your palate but honey or maple syrup can be delicious additions. Try these electrolyte boosts Recovery smoothie 250ml skimmed milk or fortified plant-milk 1 small banana 1/8 tsp sea salt crushed ice or 1 ice cube honey or maple syrup to taste Blend all the ingredients together and enjoy. Oral rehydration recipe (St Mark’s solution) For persistent episodes of diarrhoea/vomiting. 20g glucose powder or table sugar 2.5g sodium bicarbonate (baking soda) 3.5g salt 1 litre of water Combine the ingredients in water until dissolved, keep at room temperature or in the fridge, use within 24 hours. When might you need more electrolytes? Electrolytes combined with carbs in the form of sugar support the movement of water from your intestine, and so help the body retain fluid for longer. This is especially useful during endurance sport or after a hard gym session when you’ve exercised, and been sweating, for longer than an hour. Similarly, in hot, humid conditions, at high altitude and in dry air when water loss from the body can increase by as much as 10-fold. Illness such as vomiting and diarrhoea may also increase the loss of essential electrolytes and in some circumstances, when your symptoms persist, oral rehydration salts may be recommended. If you feel fatigued, have a headache, experience muscle cramps and weakness, and notice a change in your heart rate then your electrolyte levels may be out of balance. Should you take electrolyte supplements? Your body is designed to regulate electrolytes and keep them at the right level. This means if you’re eating a balanced, varied diet, electrolyte supplementation is generally not needed because the amount you get from your diet should be enough. If you think you could do with a boost you could make a homemade electrolyte drink. When electrolytes may be needed is during prolonged exercise sessions (longer than 90 minutes) and when training in hot weather. In these circumstances, consider a specialist product depending on your needs – a hypotonic sports drink or a zero-sugar electrolyte drink has a lower carb and salt content than that of your blood, this encourages your body to take-up fluids, so you rehydrate quickly. For exercise sessions where you need to support energy levels an isotonic drink may be more appropriate, these have a similar concentration of carbs and salts to your blood, so take a little longer to hydrate, but because they provide a source of energy, they can sustain energy levels and performance. If you’ve been experiencing persistent diarrhoea and/or vomiting, your GP or pharmacist may recommend an off the shelf product such as Dioralyte. Rehydration products like this are typically taken for 24-48 hours and may help support recuperation. Read the pack carefully and only take if needed. Can you get electrolytes from your diet? Absolutely, your diet is the primary source of electrolytes, include naturally rich foods such as those below, and use our homemade drink when you need additional support. Naturally rich foods include: Sodium – fermented vegetables, cheese, smoked fish Chloride – sea salt, table salt, seaweed Potassium – avocado, banana, spinach, kale, sweet potato Magnesium – nuts, seeds, green leafy vegetables, wholegrains Calcium – dairy, tinned fish with bones, sesame seeds, fortified dairy alternatives Phosphate – cheese, salmon, yogurt, lentils Bicarbonates – bread and bakes that use sodium bicarbonate (baking soda) as a raising agent Saving money on supplements Commercial products are designed to replenish electrolytes, provide a source of hydration and potentially support energy. That said, many of them are high in sugars, artificial colours and flavourings, and tend to be pricey. These products may also be unsuitable for some individuals including those with kidney disease, high blood pressure and heart disease. Rather than succumbing to expensive marketing, focus on eating a varied, balanced diet and hydrating with a variety of options, including plain water, herbal teas, diluted juices and high-water-content foods. A DIY electrolyte drink is easy to make and allows you to control the ingredients you use as well as offering a budget-friendly option. Eating a balanced diet, which includes a wide variety of fruit and vegetables, and staying well hydrated is key to replenishing and maintaining electrolyte levels. Here are some other things you can do to maintain balance: Don’t add salt to your food – instead flavour foods using herbs and spices Avoid highly physical activity during the hottest times of the day. If you are training for a sports event, such as a marathon, you will need to pay particular attention to how you hydrate. This is because both fluid and electrolytes are lost in sweat. That said, you don’t want to overdo the fluids – consuming too much, especially those with a diuretic action, may flush electrolytes out of the body Finally, if you are on medication, including over-the-counter products, and you suspect they may be causing an electrolyte imbalance, speak to your GP or pharmacist Further reading: Electrolytes: what are they and do I need to replenish them? Top 5 health benefits of drinking water How much water should you drink every day? What to eat and drink in a heatwave Is fruit juice good for you? Top 5 health benefits of lemon water Other ways to enjoy an electrolyte boost: Avocado smoothie Green rainbow smoothie bowl Green cucumber & mint gazpacho Gazpacho Try these delicious ways to stay hydrated: Fruit-infused water Watermelon & strawberry slushie Raspberry lemonade slushies This page was reviewed on 3 October 2025 by Kerry Torrens Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Too dark? Too cold? No motivation? Overcome the hurdles and actually enjoy your exercise regime this winter
Short days, dark nights, Baltic temperatures; it’s no surprise that you’re lacking the drive to get outside and exercise. As a PT and fitness journalist, I spend a fair chunk of my week exercising, but even I notice my motivation dips when the sun disappears by 4pm and I’m having to wear half my wardrobe just to go outside for a walk. But winter doesn’t have to mean putting a brake on your workouts. While exercise comes with a whole stack of benefits, I find that exercise, along with good food, is the one thing that actually keeps me energised during winter. It keeps my mood up and it keeps me feeling strong and in shape. You can feel the same way too by making a few little tweaks and overcoming the cold-weather hurdles which so often make exercise feel like a total chore. Here’s how to overcome all those wintry issues… The problem: it’s too dark When the sun doesn’t rise until late and then sets again before you’ve even shut your laptop, it’s tempting to call off your morning and evening workouts. After all, there’s a safety aspect to consider: 72% of women change their outdoor activity routines during winter and almost a quarter of women (23%) avoid certain areas, according to Sport England. Add in the fact that it's hard to even see where you’re going, and skipping your workout feels like a no-brainer. Darkness doesn’t need to derail your workout regime however. If you are out alone, make the most of Find My on iPhone, or Google Maps on Android, which lets you share your exact location with family and friends. “Running? Pick your route wisely,” adds Sarah Campus, a PT and founder of LDN MUMS FITNESS. “Well-lit streets, parks or running tracks tend to be safest. If you're running on the road, run against traffic as it’s easier for cars to see you, for you to see the cars, and for both to react.” It can also be smart to rethink your soundtrack. Music might be motivating, but it can be distracting. Keep the volume low or try bone-conduction headphones which allow you to still hear your surroundings. Better yet, leave the headphones at home and work out with a friend, or your dog. It’s wise to invest in some reflective kit too; even a hi vis band on your arm or a hi vis running vest allows others to see you. “Light up with a headlamp or even a flashing hair tie to stay visible and so you can see where you’re going,” adds Sarah. The problem: It’s too cold Although it takes me a far longer to prepare myself for a cold-weather run, once I’ve started, I rarely regret it. Unless I’m wearing the wrong kit, of course. In which case, numb fingers, blue lips and stiff joints become commonplace. When getting dressed, work in layers. “A good moisture-wicking base layer keeps sweat off your skin and keeps you cool when you warm up,” says Sarah. “For your mid layer, try an insulating fleece or thermal top if it’s very cold. Your outer layer needs to be windproof and/or water-resistant if it’s windy or wet.” Don’t forget your legs. I still rock out the shorts in winter but thermal leggings are fantastic if it’s particularly cold outside. As for the extras, get a decent pair of running gloves, a hat (80% of your heat escapes from your head) and to protect your neck, try a loop scarf. Just don’t go OTT with your warm-weather dressing. “You want to dress like it’s 5 to 8°C warmer than it actually is as you’ll warm up once you start moving,” says Sarah. The problem: I’ve forgotten how to enjoy exercise Everything feels more fun in the sun, I get it. But, just 20 minutes of exercise (ideally in daylight) can help to lift your mood and energy, even in the depths of winter. And who said it had to be rigorous formal exercise? Why not go for a hike, walk (or chase!) the dog, join a local football or sports team? If you’re a runner, try joining a local run club. “This holds you accountable and it’s more motivating. I love the runner’s high after a long day of working on my own or being around the kids,” says Sarah. Visit RunTogether for a run club near you or give your local ParkRun a try. Every Saturday at 9am, thousands of free, timed 5k runs take place across the UK and they’re open to all abilities. On your own? Your favourite tunes or podcast can make exercise much more enjoyable. Sarah recommends pairing this with a rewarding post-workout hot chocolate or coffee too. The problem: I don’t want to leave the house The idea of swapping your cosy home for the frosty temperatures outside is rarely tempting. Luckily, home workouts can be just as effective. “They’re convenient, you don’t have to wait around for gym equipment, it’s a lot more private and there's no need to worry about opening/closing hours,” says Sarah. Although you can work out using just your bodyweight, investing in some home workout kit adds more variety to your workouts. “I recommend dumbbells of varying weights, resistance bands and ankle weights,” says Sarah. Brand new gym equipment can set you back a fair bit, however second hand options on Facebook Marketplace, Vinted and Ebay come at a fraction of the price. For workout inspiration, try FIIT (from £20 p/m, iOS and Android) which offers a huge selection of follow-along workouts led by energetic instructors. Less Mills On Demand (14-day free trial, iOS and Android) also offers thousands of workouts, from core-based sessions to at-home barre workouts. The problem: I hate swimming in winter Diving into a pool on a hot summer’s day is great. But come winter, the shivering, wet-hair scenario puts me right off. Of course, swapping to indoor swims is a safe bet to maintain your swim fitness. Dry off as soon as you’re out of the pool, shower and get dressed before blasting your hair with the dryer. A hat will also keep your head warm. If swimming feels like a total no-go, Sarah suggests swapping pool sessions for other low-impact, indoor cardio. “Indoor rowing offers a full-body workout, it’s joint-friendly and great for improving your fitness and strength; cycling helps build endurance and strength; and the cross-trainer is also a smooth, low-impact machine.” Walking, often underrated, offers a drier option too. “It’s easy to adapt to the intensity of walks. Try a quick, brisk walk, a weighted walk wearing a heavy backpack, or go for some hill hikes to work your legs a little harder,” says Sarah. The problem: I’ve lost all motivation No matter how miserable it is outside, exercise is a 365 thing, especially if the winter months leave you feeling flat and frustrated. Research published in the journal The Lancet Psychiatry, analysed the responses of 1.2 million adults and found that among those who exercise, the number of poor mental health days (which included stress and depression) dropped by more than 40 percent. Just three to five 45-minute exercise sessions a week were found to offer the best mental health results. Exercise also supports your immune system, keeping coughs and colds at bay. Research in the journal Exercise Immunology Review found that regular bouts of moderate intensity exercise up to 45 minutes is ‘beneficial for host immune defense’. Plus, if you’re anything like me, the amount of stodgy comfort food you eat increases as temperatures drop. Exercise helps to balance out this extra intake, so your calories in don’t constantly outweigh your calories out and you won’t be struggling to do up your favourite jeans come spring time. A balance of cardio and strength training will keep your metabolism revved up. If the benefits of winter exercise aren’t enough to sway you, try setting yourself a motivating goal. Perhaps weight loss before a spring holiday or hitting a PB in an upcoming race? “Having a clear reason why you are doing what you are doing and having it written down or telling someone about it, will support your motivation and hold you accountable,” says Sarah. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Best running hydration vests 2025 – for trails, training and racing, tried and tested
From chafe-free to sweat-wicking, these running hydration vests have been put to the test on the road and out on the trails
Whether you’re completing a trail run or marathon training, having your running essentials to hand – as well as enough hydration – is a must. But finding the hydration pack that is comfortable, sweat-wicking and can carry your hydration fuss-free can be hit or miss. Some hydration vests can feel like an added stress; chafing, moving as you run or adding unwanted weight – so, it’s important to find a vest that can work with you as you run, with comfortable and durable material that will wick away sweat as you run, keeping you dry and snug enough to feel like a second skin. I've tested a range of running hydration vests for different budgets and for different needs, so whether you are training for a race or just need a backpack for all your essentials during your daily running commute, we’ve assessed the top picks for brands including North Face, Lululemon and Salomon. JUMP TO REVIEWS How we tested running hydration vests As a health and fitness journalist and keen runner, I'm always either training for a race or taking part in one, so having a running hydration vest to store my essentials and help me hydrate is invaluable. I had hands-on experiences with all these backpacks, testing them when I went on multiple training runs, short runs, hikes and trail runs, making sure I tested them extensively for comfort and usability. Most importantly I assessed how much water or hydration they could carry and whether they had room for flasks and bladders. I looked at how accessible this hydration was as I ran or hiked. I also reviewed the convenience on the hydration vests – how easy was it to store gels and snacks, plus other layers, and to grab them on the go? Other factors tested were: adjustability, how much sweat they wicked away, value for money and if they were made from sustainable materials. Best running hydration vests at a glance Best running hydration vest for races: Salomon ADV SKIN 5, £125 Best running hydration vest for PBs: Ospray Dyna LT, £65 Best running hydration vest for hiking: Vango Apex Hydro 10, £29.95 Best running hydration vest for trail running: Lululemon fast and free train running vest, £118 Best lightweight running hydration vest: Adidas Terrex techrock vest 2.5L, £120 Best running hydration vest for training: Montane Gecko VP+, £120 Best running hydration vest for shorter runs: MP hydration vest, £65 Best budget running hydration vest: Kiprun 5L running vest, £49.99 Best running hydration vest for men: Camelbak Zephyr Pro Vest, £145 Jump to section: Best running hydration vests 2025 How should a hydration vest fit? When do you need a hydration vest? Best running hydration vests 2025 Salomon ADV SKIN 5 Available from Salomon (£125) Best running hydration vest for races Pros: Fits like a second skin No bounce Slanted pockets Cons: Not cheap Keyholder wasn’t secure Star rating: 4/5 This is an excellent hydration vest for racing, so good that I'm planning to wear it for my next half marathon. It fits securely, doesn’t bounce and offers multiple hydration options. One standout feature is the large, slanted side pockets, which make it easy to grab gels and snacks as you run. The chest quick-link system lets you adjust the fit across the chest, while additional adjustability around the hips gives it a second skin feel. It comes with two soft flasks held in place with elastic bands, they’re slightly slimmer than average, so they sit close to the chest without shifting. It also has space for a hydration bladder, with capacity for up to 5L of water For trail runners or hikers, there are secure sections at the back and sides to stow poles. There’s also a mesh top pocket with a clip and key holder, though I found it wasn’t quite sturdy enough, as my keys slipped out during the run. While this is one of the pricier hydration vests available, its comfort and thoughtful design mean it’s worth paying a little more. Available from: Salomon (£125) Osprey Dyna LT Available from Ospray (£65), Amazon (£94.46) Best running hydration vest for PBs Pros: Premium material Great ventilation Light and compact Cons: No space for a bladder Star rating: 4/5 Although priced the same as the MyProtein version below, this hydration vest immediately feels more premium and thoughtfully designed. It features smartly layered pockets throughout, including a large wraparound pocket at the lower back, which securely held extra layers during my run. The pack comes with two 500ml soft flasks that sit comfortably and don’t feel overly heavy when full. However, there’s no space for a hydration bladder, which meant I ran out of fluids more quickly than I'd like, making this vest less suited for long-distance runs or routes without refill stations. Extra padding around the neck and shoulders was a welcome touch, preventing any chafing. Inside, the 3D spacer mesh kept me cool and sweat-free, while adjustable chest straps made sure it was a bounce-free, secure fit. The vest is made from recycled nylon, so top marks for sustainability. While the fabric feels high quality, it does mark easily and is hand-wash only. A lightweight, comfortable vest that’s ideal for race day, especially if you're chasing a new PB. Available from: Ospray (£65) Amazon (£94.46) undefined Vango Apex Hydro 10 Available from Amazon (£29.95), Vango (£42) Best running hydration vest for hiking Pros: Comes with a 2L bladder Large amount of storage Cons: Heavier and sturdier No pockets for flasks Star rating: 4/5 This is more of a sturdy hiking backpack than a lightweight running vest, but for under £50, it offers excellent value. With two main compartments and a massive 10L capacity, it also includes a 2L hydration bladder housed in a separate chamber. The bladder is secured with Velcro, keeping it stable while walking or running and it was easy to refill, though it did feel quite heavy when filled to the max. I tested it on an eight-mile hike and was impressed by how much it could hold. Alongside the bladder, I packed extra layers and snacks and still had room to spare. I didn’t run out of water until the very end. There are also two zipped side pockets – perfect for storing essentials like your phone, keys and wallet. The back panel feels more rigid than some of the other packs I tried. While the chest and waist straps didn’t chafe during the hike, I could imagine them feeling less comfortable if I hadn’t been wearing bulky layers. Adjusting the straps took a bit of time at first, but once set up, they offer a good fit. I especially like the sturdy Duraflex buckles on the chest straps. Airmesh on the straps and back panel help with ventilation, keeping you cool throughout, and a quick cleaning spray afterwards kept it smelling fresh. The polyester fabric is also waterproof and means it could withstand lots of wear and tear. It’s a great choice for long hikes or trail runs, just be aware it’s heavier and less streamlined than others. Available from Amazon (£29.95) Vango (£42) undefined Lululemon fast and free trail running vest Available from Lululemon (£118) Best running hydration vest for trail running Pros: Soft, durable, sweatproof material Layered pockets Cons: Flask and bladder sold separately Star rating: 4/5 Given its premium price, it’s surprising that Lululemon doesn’t include soft flasks or a hydration bladder with this vest. However, its clever design helps justify the cost. There’s room for one 500ml flask on the left chest, and the vest features multiple tiered pockets on the sides and back. I especially liked the double-layered back pocket, which kept extra layers dry and sweat-free during a 10K run. The side zipped pocket is both sweat and waterproof and kept my phone and keys bone-dry. The adjustable cross-body straps are a standout feature; the elasticated sternum straps clip into place with double clips. I initially thought they’d be fiddly, but they were intuitive and felt secure once fastened. The vest has a slim, true-to-size fit and the four-way stretch material came in handy on quicker runs, allowing for full range of movement. The fabric feels soft and premium against the skin, and the Glyde material kept me dry during a rainy trail run while also offering protection from the wind. Available from: Lululemon (£118) Adidas Terrex techrock vest 2.5L Available from Adidas (£93.60), Very (£120) Best lightweight running hydration vest Pros: Super lightweight Fits well and easy adjustment Cons: No bladder sleeve Star rating: 4/5 The first thing I noticed about this vest is how incredibly lightweight it is. Made primarily from the brand’s AEROREADY quick-drying material, it’s not the softest to the touch, but it kept me dry and comfortable throughout the run. It also features reflective details, making it a smart option for evening workouts. I tested it on a short run, carrying just one 500ml flask. It stayed securely in place thanks to an elasticated cord near the top and was easy to grab mid-stride. While there’s no space for a hydration bladder, the vest makes up for it with plenty of pockets, including some clever double pockets that are perfect for small essentials like keys. The fit is snug and adjustable, with quick-tightening bungee cords at the front and extra adjustment at the sides. Once on, it was so comfortable I barely noticed it until they reached for my phone in one of the pockets. It’s a great choice for shorter runs, but you may struggle without a bladder for longer runs. Available from: Adidas (£93.60) Very (£120) undefined Montane Gecko VP + Available from Montane (£120) Best running hydration vest for training Pros: Weightless Room for bladder and flasks Odour control Cons: Not sweatproof Bottles aren’t as secure Star rating: 4/5 If you usually avoid running vests but need hydration on the go, this one could be feel different: it’s practically weightless. While the two 500ml bottles do add some weight, they’re still lighter than many others I've tried, though slightly less secure. The vest features three adjustable front straps, which help it sit securely across different parts of the torso and can be repositioned for a better fit. It also boasts multiple easy-to-reach pockets, some with zippers and enough room for a hydration bladder or bulkier items. One downside was how warm it felt on a sunny test day. Despite the mesh panels, the breathability wasn’t great, and I ended up feeling quite sweaty. That said, a standout feature is the POLYGIENE odour control built into the fabric. Even after several uses, it stayed fresh, something you don’t always get with other vests. Available from: Montane (£120) MP hydration vest Available from MyProtein (£65) Best hydration vest for shorter runs Pros: Cheaper version Lots of hydration space Cons: Layered pockets felt bulky Redundant bungee cords at back Star rating: 3.5/5 If your budget doesn’t quite stretch to the bigger-name brands on the list, MyProtein offers a more affordable alternative. However, it does come with a few compromises: fewer pockets and some noticeable chafing around the neckline. The overall design is similar to the other vests, with a snug, body-hugging fit and mesh panels that offer decent ventilation during a run. I initially thought the elasticated front clips might be annoying, but they were easy to adjust and felt secure once in place. That said, the front pockets felt bulky, with gels and essentials sitting beneath the hydration flasks, making them tricky to access mid-run. You can add a 2L bladder into the zipped compartment at the back, while the bungee cords on the back are intended to keep the pack tight, but I found them slightly redundant, side adjustments or additional storage would’ve been more useful. It’s clear this vest is made from less premium materials: it felt like it might wear down quickly and the fabric was noisy and rustled as I ran. It also caused some irritation around my neck when I took it on longer runs or was wearing fewer layers. Available from: MyProtein (£65) undefined Kiprun 5L running vest Available from Decathlon (£39.99) Best budget running hydration vest Pros: Cheaper price point Space for bladder and bottles Cons: Comes up small Less premium feel Star rating: 3.5/5 This budget-friendly option from Decathlon is comfortable enough, but the lower price point is reflected in the materials and fit. The adjustment clips feel a bit clunky and there isn't much flexibility to accommodate extra layers. However, it offers impressive storage, with space for up to 5L of water via flasks and a bladder, plus 10 pockets in total. I tested it on an 8K training run, while it didn’t chafe, it felt less secure and not as soft or sweat-wicking as some of the more premium vests. The pocket system is well thought out, with zipped and tiered compartments that make it easy to grab a phone and gels while running. There’s also the option to attach trail running poles and a large rear pocket for layers or snacks, making it a solid choice for longer training sessions on a budget. Available from: Decathlon (£39.99) undefined CamelBak Zephyr™ Pro Vest Available from CamelBak (£140), Running Xpert (£145.99) Best running hydration vest for men Pros: Lightweight Comfortable (especially on the back) Cons: Adjustment straps design Some chafing Star rating: 3.5/5 This lightweight vest offers great cushioning at the back, making it a comfortable choice for longer trail runs. However, the design of the adjustment straps, both across the chest and at the sides felt less robust than other brands I tested. They also lacked length, which made the fit feel a bit tight when worn over extra layers. I can imagine the side straps potentially chafing on warmer days with fewer layers underneath. The two front hydration bottles sat securely and were easy to reach mid-run. There’s also space for a bladder in the back, adding flexibility for longer distances. Most of the vest is made from engineered mesh, which kept me cool, and it features reflective trims for added visibility. I appreciated how stable the vest feels while running, and the waterproof zip pocket at the front kept my phone secure. There’s also a feature for attaching walking poles. While I enjoyed using it for a trail run, the design seems more tailored to men’s bodies. Available from: CamelBak (£140) Running Xpert (£145.99) undefined How should a hydration vest fit? When you’re running you want your vest to feel as though its part of you, almost a second skin, not another thing that could annoy you throughout the run. Equally, you don’t want it to feel constrictive or be too loose that it could chafe the skin as you run or bounce. This is where good adjustment straps come in – look for ones that have them on the chest and around the waist, meaning you can get that snug, second skin feel, without it chafing. Adjustment straps also need to account for when you’re wearing layers, so make sure they have a lot of give, with the ability to adjust their positioning. When do you need a hydration vest? Whatever type of run you’re going on, a hydration vest is a good idea. As we sweat, we lose water and salt from the body, so having water or a hydration drink handy means you’re less likely get dehydrated on your run. However, a hydration vest is a necessity if you’re doing a long run, 10K or more. Many runners like the ease of using a bladder and hydration pack when they’re training for a race, or on race day itself, as it means they can hydrate on the go and don’t have to worry about stopping. Hydration vests are also great for hikes or trail runs, as these are longer days with more mileage, and you’re also less likely to stumble on anywhere to fill up or buy water. Having a hydration pack on you during warmer conditions, whether you are on a run or hiking also means you can concentrate on your PB, rather than stopping to fill up regularly. Previously tested running vests: North Face Summit vest 8L: 5/5 - £150 Related content What to eat during your run Common running mistakes you should avoid What to eat when running a marathon 8 things I wish I'd known before running a marathon Marathon nutrition What to eat before a run What to eat when training for a marathon 10 foods than runners should avoid How to run faster Vegan marathon meal plan Related reviews Best supplements for runners Best pre-workout supplements Best joints supplements Best creatine supplements Best collagen supplements Best supplements for muscle growth Best electrolytes
James Collins – Performance nutritionist
Nutrition is key if you're bulking. Discover how to build muscle with these protein-rich meals that will help you hit your calorie goals.
When it comes to building muscle, consistently eating in a calorie (energy) surplus is key – but so is prioritising your nutrition. Bulking isn’t just about eating more – it’s about eating smart. That means meals rich in protein, healthy fats and nutrient-dense fuel to support the changes to your training and optimise body composition. Below are 10 recipes which do just that. We've included a mix of meat, veggie and fish options for you to add into your weekly meal plan. Discover the best pre workout meals, carb-loading explained and the best post workout meals. Plus, see more fitness and nutrition guides in our fitness & lifestyle hub. 1. Chicken & chorizo jambalaya High in calories and flavour, this one-pot dish is loaded with protein and a slow-releasing fuel source. Chorizo adds extra calories and a boost of flavour for those trying to increase intake. 2. Curried tofu wraps For a high-fibre, high-protein meal that's perfect for building muscle while following a vegan diet, these wraps are a smart choice. 3. Spinach, sweet potato & lentil dhal A comforting vegetarian recipe that’s energy-dense and rich in protein thanks to lentils. Best served alongside rice for additional energy and fibre, this hearty meal is guaranteed to leave you feeling satisfied. 4. Peanut butter chicken rice bowl Packed with protein and healthy fats from peanut butter, this is a great calorie-boosting option that still feels good for you. Rice is as an easy to digest fuel, too. 5. Cottage pie with sweet potato mash Lean beef provides muscle-building protein while sweet potatoes provide nutrient-dense fuel. This is a great one to meal prep for bulking phases. 6. Creamy salmon pasta Rich in omega-3s, protein and great for boosting energy. The combination of salmon and the creamy pesto base helps raise the calorie content to help you hit your goals. 7. Lamb koftas with mint yogurt & flatbreads For a high-protein meal that's flavourful and energy-rich, these spiced lamb koftas with flatbreads is a great option. Greek yogurt doubles up the protein, too. 8. Tempeh pad Thai A high-fuel, plant-based favourite: noodles, tempeh and peanuts create a solid macro mix for muscle growth — plus it’s quick to prepare. 9. Veggie protein chilli A hearty, protein-packed vegan chilli that's perfect for post-workout recovery. It combines sweet potatoes, mixed beans and a blend of spices to create a satisfying and nutritious meal. 10. Prawn & coconut laksa Creamy, warming and packed with calories and protein from prawns and coconut milk, this laksa is a delicious way to boost intake and keep variety in your diet. INTRA Performance Group is a nutrition-first consultancy supporting elite performers across Europe and the US. Their work spans five Olympic Games with Team GB athletes and leading football organisations including Arsenal, Chelsea, England, France, UEFA and the Women’s Super League. INTRA is also prominent in the entertainment industry, advising Oscar-winning actors and headline musicians. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Discover 10 recipe ideas to fuel your body before training to maximise energy, sustain performance and support muscle maintenance
A well-balanced pre-workout meal can help you train harder, recover faster and feel stronger. Ideally, these meals should be eaten around two to three hours before exercise and contain a mix of carbs for energy and protein for muscle support. For early morning workouts or when appetite is low, lighter options or liquid nutrition can also be a great solution. Below are 10 recipes that tick those boxes: quick, tasty and effective. We’ve included a mix of hearty meals and light breakfast options for early risers. Discover the best muscle-building recipes, carb-loading explained, what is bulking and how to build muscle healthily and more fitness and nutrition guides in our fitness & lifestyle hub. Best pre-workout meals Pre-workout meals don’t need to be complicated – they just need to work for you. Choosing a consistent blend of carbohydrates and protein helps set you up for a strong, focused training session. With these easy, balanced recipes, including lighter breakfast ideas, you can fuel right and train with confidence. 1. Charred sweetcorn, red pepper & bulgur wheat pilaf This vibrant vegetarian pilaf offers a slow release of energy and is light yet satisfying, making it an ideal fuelling meal to eat before a workout. 2. Chicken burrito bowl This balanced bowl is rich in lean protein sources such as chicken and beans but also provides a slow-release, low-GI energy source from the brown rice. 3. Sweet potato tacos If you're looking for a plant-based way to support your body through a workout and reap maximum gains, try these filling tacos. Sweet potato provides a steady energy release, great for fuelling longer sessions. 4. Prawn & grain poke bowl Quick to prepare and ideal for training days, this is a light, energising pre-workout meal. Vibrant ingredients like mango and chilli, alongside protein, carbs and good fats, make this a light yet satisfying option. 5. Veggie-loaded flatbread Top shop-bought flatbread with chickpeas, tomatoes, feta, olives and tahini for a delicious lunch. The chickpeas provide plant-based protein, while the flatbread and vegetables offer slow-releasing fuel and essential nutrients. 6. Peanut butter smoothie Perfect for when you’re short on time or don’t have much of an appetite. Bananas offer quick energy, and peanut butter provides healthy fats and protein to keep you satiated. 7. Cinnamon porridge with baked banana This hearty porridge is a great pre-workout meal, providing steady energy from oats and natural sugars from bananas to give you a sustained boost. Not to mention a moderate amount of protein which leaves you full without weighing you down. 8. Overnight oats Ideal for early risers, oats offer slow-releasing fuel, yogurt adds protein and berries contribute antioxidants supporting muscle recovery. Add honey for a touch of sweetness and a natural hit of energy. 9. Easy salmon rice bowl bowl Rich in omega-3s and packed with nutrients, salmon supports anti-inflammatory processes and rice makes this a great fuel-focused bowl. Plus you'll get a double dose of protein, thanks to the edamame beans. 10. Banana oat pancakes Banana oat pancakes offer a balanced mix of carbohydrates for sustained energy leading into a workout. They're easy to digest and help to prep your body for peak performance without weighing you down. INTRA Performance Group is a nutrition-first consultancy supporting elite performers across Europe and the US. Their work spans five Olympic Games with Team GB athletes and leading football organisations including Arsenal, Chelsea, England, France, UEFA and the Women’s Super League. INTRA is also prominent in the entertainment industry, advising Oscar-winning actors and headline musicians. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.