Protein supplements such as shakes are a great way to repair and refuel muscles after your work out (intense contraction of the muscle during workout cause micro tears in the muscles). Although whole food sources are the best for vital nutrients, they can take longer to digest. A protein shake take only about 30 minutes to reach muscles after ingestion.

Go into any nutrition section and you can be overwhelmed with all the different options and brands. Protein powders can be broken down into two categories whey and plant.

Whey protein is one of the two proteins found in milk. It is a complete protein containing nine of the essential amino acids and has a low lactose content. It helps reduce hunger and studies have shown it reduces the ball-shaped physique. In addition to helping repair muscles, whey provides a large amount of the amino acid L-cysteine, which is a basis building block of the antioxidant glutathione – it helps protect the DNA from chemical damage, detoxifies heavy metals as well as keep the arteries and airways open.

Plant based protein products include pea based, soy based, hemp and even rice based. Plant based protein are a perfect option for vegans and those who are lactose intolerant. Plant based proteins still provide that same amino acids and provide equivalent nutrition as the animal-based products.

Still not sure where to start? Go with single-serving packets first versus a large tub. This way you can try different ones and not be stuck with a brand you just cannot stomach.