10 tips for more endurance and recovery with protein-rich drinks

• Choose the protein that truly suits your body

Not all protein powders work the same way – and not every powder is right for everyone. While whey protein is ideal for athletes who tolerate lactose, soy, pea or rice proteins score points for being vegan and generally well tolerated. For nighttime use, casein is recommended because it digests especially slowly and supplies your body with amino acids for hours. Find a powder that mixes well, is easy to digest and matches your goal – that way you get the most out of every shake.

• Use the optimal timing for your shake

Your body utilises protein with varying efficiency depending on timing. A small shake 30 minutes before training can protect muscle, while a shake consumed within 15–180 minutes after training best supports recovery. The decisive factor is not the “anabolic window” but consistent supply – the important thing is that your daily requirement is met.

• Portion your shakes according to your goal

Quantity plays a central role for a good result. Before training, 20–30 g of powder is usually enough; after training, 30–50 g are appropriate. As a snack between meals, 30–40 g is suitable. An adequate protein intake in daily life is 1.2–1.6 g/kg, and with intensive training up to 2.2 g/kg of body weight.

• Mix your shake correctly — it makes a big difference

Always add the liquid first and then the powder to the shaker so everything blends optimally. For quick digestion around training use water; for a creamy taste, use (plant) milk. High-quality shakers, anti-clump sieves or blenders deliver a perfectly smooth result.

• Focus on quality rather than marketing claims

You can recognise a good protein powder by a short ingredient list, low sugar, few additives and a clear amino acid profile. Choose tested, high-quality products.

• Combine your shake with valuable add-ons

Turn your protein shake into a true power drink by adding additional nutrient sources. Fibre-rich ingredients like oats or flaxseed increase satiety, while natural fat sources such as nut butter provide long-lasting energy and improve absorption of fat-soluble vitamins. Also add fruit or mild vegetables — for example berries, avocado, banana or spinach — to make it more nourishing, creamier and richer in vitamins. This way every shake becomes a versatile, balanced companion for training and everyday life.

• Vary flavour & protein source

If your shake no longer tastes good to you, you'll naturally drink it less often. Switch between different flavours such as vanilla, chocolate, banana or coffee. You can also try vegan alternatives. Modern pharmacy and drugstore products offer a wide selection that will keep you satisfied over time.

• Use protein shakes as a sensible supplement — not a replacement

Protein shakes provide high-quality building blocks of protein but do not replace a complete meal. Combine your shakes with a balanced diet of vegetables, quality carbohydrates and healthy fats. This supports muscle growth, recovery, weight loss or simply an energetic everyday life in a sustainable way.

• Prepare shakes fresh when needed — or use convenient to‑go solutions

A good blender or shaker determines taste and consistency. For on-the-go use, shakers with an integrated powder compartment or small blender-to-go systems that reliably crush frozen ingredients are useful. That way your shake stays fresh, creamy and lump-free.

• Remember that a shake only works if you load your body

Proteins alone are not enough to build muscle. Only training enables muscle growth. A protein shake supports this process by providing the body with the material it needs for repair and growth. Without loading, protein is merely used as a nutrient, not as a building block for new muscle.