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Protein like a pro: Food and drink for gaining and training
Written byRebecca Denne
Reviewed byEmily Foster
With expert advice from our sports nutritionist, discover our pick of protein supplements to help you power up and meet your goals
Our top picks
The worlds #1 best selling whey protein powder
Optimum Nutrition
Optimum Nutrition Gold Standard 100% Whey Protein Vanilla Ice Cream 900g
Mix & Match 2 For €72
€53.30
Sugar Free
PhD
PhD Smart Protein Plant Chocolate Cookie 500g
Save up to 1/2 Price
€18.00
€26.00
Gluten Free
Bounce
Bounce Peanut Butter Filled Protein Ball 35g
€2.29
Whether you want to support your muscles and training goals or you need some quick foodie fixes for on the go, nutritionist Emily Foster has you covered with the hottest protein picks to fuel your summer.
How much protein should I aim for this summer?
“Numerous studies show that if you regularly do sport and exercise, the current recommended protein intake1 of 0.75 kg protein per kg of bodyweight per day isn’t enough,” says Emily. For someone who regularly works out – and particularly if you’re strength training – research suggests2 that you need to tailor your intake to your bodyweight. That means around 1.2 to two grams of protein per kilo of bodyweight (so up to 140 grams of protein for a 70kg or 11 stone person per day).
But of course, not everyone wants the same thing from their protein, as Emily points out. Aside from those boosting their intake to support weight management or simply meet their active bodies’ needs, many gym goers are turning to protein to support muscle mass gains – and there’s not a one-size-fits-all approach.
What if I want to bulk up with protein?
“For a lean bulk, you might want to moderately increase your calories using nutritious foods that provide your bodies with vitamins and minerals,” says Emily. “An easy way to do this is simply to upgrade your protein smoothie. So instead of just having protein powder with water or skimmed milk, you might switch to full fat milk and throw in some oats, nut butter, fruit and chia seeds.” You could also adapt this for your overnight oats, which is a refreshing way to start your day as the temperature rises.
Whatever your goal, here are a few of our favourite protein supplements, snacks and drinks to try. Some of which can be picked up from our fridges, so you can cool off at the same time…
Our favourite protein foods and drinks for summer
There’s a reason Optimum Nutrition Gold Standard 100% Whey™ is the world's bestselling whey protein. And that reason is 30 years of knowledge in the supplement space. This super-versatile protein powder contains 98% whey and is equally appetising mixed into water or used in overnight oats, pancakes or stirred into yogurt. One serve delivers a mighty 24g protein to support muscle growth.
The size. If you’re a fan of the flavour, stocking up on one of these will keep you going for a whole month (based on one 30g serving per day).
…instead of your Mr Whippy! Try adding this swirled into some Greek yogurt or as a milkshake when you’re craving something sweet.
This plant-based hero is up there when it comes to flavour and versatility. With an impressive 20g of plant-powered protein per serve, it makes meeting your macros a delicious cookie-flavoured breeze.
It’s a great alternative to whey protein and suitable for vegans who may struggle to meet their protein goals on a plant-based diet.
…in your cakes and bakes (we love it in cookies) for an added protein hit. Though if you can’t stand the heat, get out of the kitchen – at least until the oven timer goes off.
Launched in January 2023, the Grenade Oreo Flavoured Protein Bar skipped off the shelves faster than a pre-workout fuelled burpee. With 21g of protein and just 1g of sugar, it’s our favourite in Grenade’s massive range.
The texture isn’t powdery or synthetic like some protein bars and it has real Oreo pieces swirled in it for good measure. At just 233 kcals each, it tastes like a chocolate bar but with the added bonus of being a great high-protein snack.
… as an Oreo-flavoured fix that will support your workout, instead of that Oreo ice-cream sandwich you’ve been eyeing up.
This powerhouse of a protein bar is not only vegan-friendly but delivers a whopping 20g of protein (a blend of soya protein isolate, wheat protein and pea protein) in under 200 kcals. As protein bars go, this and its other flavoured friends in the range are on the less expensive side.
It’s got a dark chocolate coating which is great if you don’t have a sweet tooth. Paired with the freeze-dried raspberries, it’s the perfect protein combination.
…on a park picnic when you fancy a chocolate hit that’s not packed with sugar.
Another entry for our protein pals at Optimum Nutrition in this delightful strawberry-flavoured whey protein powder. Like the ice cream version, this is super easy to blend and you don’t get that residual graininess that some powders leave.
It’s actually tasty with an authentic strawberry flavour. With 24g of protein per serve and just 0.7g of sugar, we’re big fans – it tastes just like a strawberry milkshake.
…why not try making protein popsicles? Simply blend some protein powder with your choice of milk and set in lolly moulds.
An alternative to protein bars and shakes, this cute Bounce peanut butter filled gluten-free protein snack is a good choice if, like us, you're a peanut butter fiend. A natural protein-packed ball is generously filled with gooey peanut butter, delivering 8.3 grams of protein in around 160 kcals.
Bounce has nailed the art of convenience with their dinky protein ball range. About the size of a large golf ball, means it’s perfect to pop in your pocket as an on-the-go boost.
…straight from your rucksack during a pitstop on a summer bike ride or walk.
Consuming more than 2g of protein per kilogram of body weight per day could lead to problems in your digestive system. Individual needs can vary, so it’s essential to speak to a nutritionist about any specific goals and find a balance that works for your specific health goals and lifestyle.
- Lonnie M, Hooker E, Brunstrom J, Corfe B, Green M, Watson A, et al. Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults. Nutrients [Internet]. 2018 Mar 16;10(3):360. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/
- Carbone JW, Pasiakos SM. Dietary protein and muscle mass: Translating science to application and health benefit. Nutrients [Internet]. 2019 May 22;11(5):1136. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/
- Puglisi MJ, Fernandez ML. The Health Benefits of Egg Protein. Nutrients [Internet]. 2022 Jul 15;14(14):2904. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316657/
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