I’ve heard a lot of conflicting advice about taking on protein. When is the best time to do it – before, after or during a workout?
Luke Waller, by email

Twenty minutes before a workout, according to recent research. This allows time for a light snack that combines whey protein and carbohydrate to start being digested and absorbed so that amino acids are present in the bloodstream for the workout and then available post-exercise for protein synthesis to repair and build muscle cells.

Different proteins are digested at different rates, and the whey protein found in dairy products is the most rapidly digested. The protein delivers high levels of branched-chain amino acids that stimulate growth and repair of the muscles.

Try a low-fat yoghurt or yoghurt drink, a glass of milk or milkshake, or a slice of toast with low-fat soft cheese.