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To build lean muscle mass, experts recommend you consume 1 gram of protein per pound of body weight, per day. For example, if you weigh 180 lbs (12 stone 12 lbs), then you’ll need to consume 180 grams of protein daily. This should be sourced mostly from whole foods and then supplement as needed.

A useful tip is to start a food diary detailing how much protein you’re eating. You can then top up your quota of protein grams per day with a product such as our Platinum Hydrowhey or Gold Standard 100% Whey. It’s important to bear in mind that one serving of Platinum Hydrowhey is 30 grams of protein per serving whereas one serving of Gold Standard 100% Whey is 24 grams per serving. Whey protein is very fast absorbing; therefore it is recommended to consume it just when you first wake up and before and/or after a workout.

In addition, Casein protein is beneficial to building lean muscle as it is the slowest digesting of all proteins. To hinder the catabolic process of muscle breakdown while the body fasts overnight, try a Casein protein shake before bed.

These proteins paired with a good multi-vitamin would be a fantastic stack to start out with to achieve this goal.