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Sports nutrition: your questions answered

Whey concentrate, isolate or plant protein: what's the difference?
Whey concentrate is the classic option, with a creamy taste and a little lactose and fat. Whey isolate is filtered further for a higher protein percentage and less lactose, while hydrolysed whey, such as Dymatize ISO100, is partially broken down. Casein mixes thicker. Plant proteins from pea, soy or rice suit people avoiding dairy. Compare the grams of protein per serving rather than the size of the scoop.
How do I read the serving size on a US protein tub?
US tubs list each serving by scoop and by weight, usually in grams, along with the number of servings per container. Check the grams of protein per serving, as this varies widely between products. Tub weights are often shown in pounds; 1 lb is about 454 g. Use the scoop that comes with the product, as sizes differ between brands such as Optimum Nutrition, and level it off for consistency.
What should I check on pre-workout and amino acid products?
Check the caffeine content per serving, which can be high, and count it alongside any coffee, tea or energy drinks you have that day. If you're new to a product, start with the smallest serving the label suggests. If you compete in tested sport, look for third-party batch-tested products. Food supplements are not a substitute for a varied diet. If you're pregnant, breastfeeding, taking medication or have a medical condition, check with your GP or pharmacist first.