Supplements

Whey protein (aka whey concentrate) is the most common protein used. This form of protein offers the highest health benefits when compared to the other types of protein as its one of the most complete proteins available

Ideal time to take: Before or after training 

Casein is a slow release, anti-catabolic protein. It takes longer to digest in the gut and as a result of this, it has been linked to decreasing muscle break down over time

Ideal time to take: 1-2 hours before sleeping

Whey isolate is another fast releasing protein, the main difference between 'whey concentrate' and 'whey isolate' is that isolate has undergone further processing resulting in a higher percentage of protein per serving with fewer carbohydrates and fats

Ideal time to take:  Post workout

Hydro whey is another variation of whey concentrate which has been further processed and partially pre digested to allow for faster absorption than other whey protein powders available. The further processing also removes most of the lactose from the final product. One draw back of this further processing is that some proteins become denatured making them less affective, that being said unless you have an intolerance to lactose, you would probably be best sticking to one of the other whey proteins and saving a little of your hard-earned cash

Ideal time to take:  Post workout

Plant based proteins are derived from various plants such as: Pea, Hemp,  Alfalfa, Artichoke, Chia & Flax seeds and Quinoa.

These proteins are an excellent alternative if you are vegetarian or vegan, and are also great for those who have an intolerance or allergy to any of the ingredients listed in the regular whey. It might be worth noting, that unlike  the other proteins available on the market, no one single plant based protein contains all 9 essential amino acids. So make sure you're searching for one that contains them all.

Ideal time to take:  Pre or post workout

Egg Proteins are probably one of the most overlooked and avoided sources of protein available. Eggs have been given an unhealthy reputation in the past, largely down to the high cholesterol content, however this has since been  debunked by a whole host of research and eggs are now finally getting the recognition they deserve - as a perfectly healthy food choice. 

Typically, consuming between 2-12 eggs along with a well-balanced diet isn't a bad thing. An average egg contains around 7g protein, 5g of fat and almost zero carbs at only 0.5g! Eggs also contain 21 amino acids which include those all important 9 essential amino acids that the body cannot produce itself but requires daily.

 Ideal time to take:  

Morning and throughout the day with other meals