Protein powders are a little controversial for some who prefer to get their nutrients from natural sources, but they can be incredibly convenient when you need a quick protein fix.

Powders can be made from animal sources (whey and casein, found in milk, beef protein and egg white protein), or vegetable sources (soy, rice, pea, hemp).

Ask the Expert: Is there Protein Powder for Women Cyclists?

Values will vary, but typically 100g of Whey will contain 80-90g of protein, 80 calories, 3g of carb. The powder comes from milk – the protein in which comes from 20% whey and 80% caseiun.

Whey is quickly absorbed and the taste agrees with most people. Whey concentrate powders deliver the most whey per gram, whilst whey isolate versions contain almost zero fat so are popular among those trying to get leaner.

Another option is egg white protein, or beef protein. This is popular among weight lifters because beef naturally contains creatine – a substance that is known to improve explosive muscle strength. Sprinters, take note..