Alice Miller

“I don’t finish my workout and immediately slam the protein shake. The whole ‘30-minute window of gains’ thing is myth. That goes back to like the top 1%: if you’re an athlete looking to beat the competition we might look at the exact time we consume things, and everything to the exact gram. But if you’re just an everyday gym goer, focus on getting a training session done and having a post-workout recovery meal with carbohydrates to replenish energy and protein to help rebuild the muscle and help with your recovery.”

Tess Glynne-Jones

“I think it’s good to get some fast carbs and protein in within 90 minutes after you’ve finished training. That can be whey protein blended up with a banana and fruit, for example. There is some science behind it, but it’s one of those controversial things. It’s not the be-all and end-all, but getting in calories, carbs and protein will speed up recovery and replenish the muscles. Your body’s so depleted when you finish training so you need to refill those glycogen stores.”

How much protein do you really need when strength training?