Whey is a super-efficient protein derived from cow’s milk, with most of the fats and sugars filtered out so it’s easily assimilated. It's the quickest and most efficient protein for repairing muscle. Everyone who’s interested in building a muscular physique needs whey, unless they're lactose intolerant, that is. Take 30g with 200ml water two to three times a day. The rest of your daily protein (another 70-100 grams maximum) should come from food.

Casein helps to repair and build muscle and is derived from milk. It's got a slow absorption rate so take 30g before bed and it will do its thing while you sleep. If you're lactose intolerant, however, avoid it.

Milk protein is protein found in cow’s milk. Like all protein, it helps repair and build muscle, thanks to its ability to increase nitrogen retention. It's not as efficient as whey and casein, but if you want to try it, take 20g of milk protein isolate twice a day. Avoid it if you're lactose intolerant.

Carbohydrates are sugars and starches. They help to increase your energy levels and ensure your muscles are full of fluids and nutrients when you exercise. Carbs before, during and after exercise are vital for everyone. They’re only bad if you eat them as junk food or late at night. Have 350-450 grams per day at breakfast and after training.

These are products, such as caffeine, L-tyrosine and green tea, which help you burn fat faster than usual. They can help you lose weight or increase energy for training, but should be avoided if you have high blood pressure. Take them first thing in the morning with water. Never use them after 6pm because they may disturb sleep.

Creatine is derived from amino acids. It can give a short burst of strength and explosive energy, as well as increasing muscle cell volume so is good for bodybuilders, sprinters, rugby players, martial artists and powerlifters. But if you have a kidney disorder steer clear. Take 33g with 200ml water three to four times a day for four days, then 33g twice a day, in the morning and after training or in the afternoon.

Antioxidants, such as Alpha lipoic acid, N-acetyl-cysteine, vitamin C and zinc, are the body’s natural defence against illness. They eliminate free radicals, which can destroy cells and create oxidative damage, making us ill. Everyone should take them. Where dosage is concerned stick to the label recommendations.