Step 1

Measure

One level 40 g scoop per serving. That is 31 g of protein, 3 g of creatine and a 5 g EAA blend — a 2 kg tub gives you 50 of them.

Step 2

Liquid first

250–300 ml of cold water into the shaker before the powder. Less liquid gives you a thicker shake; milk makes it thicker still.

Step 3

Shake 15 seconds

Powder in, lid on, 15 seconds of proper shaking. No blender, no clumps sitting at the bottom.

Step 4

Drink it

Best within a few minutes of mixing. Around training, in the morning, or whenever your protein target needs the help.

Getting the texture right

The ratio on the tub is a starting point, not a rule. 250 ml gives you a thicker shake; 300 ml gives you something closer to a juice, which suits the fruit flavours. Adjust by 10–15 % either way until it is how you like it.

Liquid goes in first, powder second. Do it the other way round and you will spend the next minute shaking a lump off the bottom of the bottle.

Water or milk

Water keeps it light and clear, and it is the right call for Pineapple, Fruit Passion and Strawberry. Milk thickens it and rounds the flavour off, which suits Chocolate and Cookies & Cream, and adds a little more protein and a few more calories to the serving.

When to take it

Whenever it is easiest to hit your daily protein target. Because it is hydrolyzed it clears the stomach quickly, so plenty of people use it straight after training. Plenty of others use it mid-morning, or late in the evening. The total you get across the day matters considerably more than the clock.

On rest days, keep taking it. Your body does the repair work on rest days, so that is a strange time for your protein intake to fall off.

How much

One serving is 40 g. Most people take one or two a day, on top of what they eat. If you are not sure what your daily target should be, a dietitian will give you a better answer than a label will.

Storage

Cool, dry, lid closed. Keep the scoop inside the tub and keep wet hands out of it — moisture is the only thing that will spoil a tub of powder before its date.

Before you start

This is a food supplement, not a substitute for a varied diet. If you are pregnant, nursing, under 18, taking medication or managing a medical condition, speak to your doctor before adding it. It is not intended to diagnose, treat, cure or prevent any disease.

Superhuman squad

New flavours first

Restock alerts, new flavours and the odd training note. Nothing else, and you can leave whenever you like.

Mixing guide