This 30-Day Protein Challenge Will Help You Max Out Your Workout

Unlock the power of protein and make the most of your workout with the #PoweredByGrahams challenge – plus win a 30-day supply of protein products.


by Sam Dring |
Updated on

We all know that protein is an important part of a healthy diet. But do you know why, or when to eat it, and which sources of protein to consume.

It’s surprising how many of us know so little about protein and exactly what it can do for us, in particular when using it post workout to aid muscle recovery.

That’s why Graham’s Family Dairy, an award-winning independent Scottish business, teamed up with Loughborough University to commission a YouGov poll* and explore attitudes towards, and knowledge around protein. Loughborough is the best university in the world for sports-related subjects**, so who better to have on board. The results? Eye opening.


The survey found that people who exercise didn’t know when, what or how much protein to consume. It found that 37 per cent of UK adults who exercise believe one of protein’s key roles is to provide energy. Protein is actually better at aiding recovery and repair.

The next surprise was that only 12 per cent of all UK adults were consuming food at the optimum time after taking part in physical activity. Love or loathe the gym, we all want to get the max out of our workout, so this is knowledge we need to know.

And 70 per cent of respondents didn’t know how much protein was in a medium sized egg – it’s about 5.5 grams.


Andrew Shepherd, Performance Nutrition Lead at Loughborough University shared his top tips for harnessing the power of protein…

Timing Is Key

“One of the most important moments to consume protein is within 30 minutes of finishing your training or workout. Post workout your body needs to repair and rebuild its muscles, protein offers the building blocks (amino acids) to do this. These building blocks can repair your muscle from the stress and damage caused by working out to reduce soreness and increase strength or size depending on your exercise goal. Following intense or longer workouts, protein can also support the absorption of carbohydrate allowing for faster recovery especially when your next workout is less than 36 hours away.”

How Much?

“Aim for 20g of protein. It can help repair muscles and increase adaptations post training. Graham’s Family Dairy protein pouches contain 25 grams of protein, the equivalent of about five medium eggs.”

Source Matters

“Dairy in the form of milk, yoghurts and cheese is known as a complete protein, this means it contains all the essential amino acids our body needs. It is also highly digestible and easily adsorbed by the body making it suitable throughout the day and pre/post workout. This makes it a reliable source of protein but has the benefits of also being high in calcium, vitamin D and potassium.”


Three Simple Steps To Power Up With Protein

It’s good to know that all Graham’s Family Dairy protein products are natural, fat-free, low sugar and sweetener free, and offer between 22-25 grams of protein per serving. They are not only delicious and great for a pre or post-workout power up, but are convenient and deliver a hearty portion of protein. The brand new Protein 25 Yoghurt Drink, is an effective way to get the protein you need if you are on the go.

Graham’s Family Dairy also produces Protein 25 pouches and pots in Peach, Strawberry and Mango, Passion Fruit & Papaya flavour whilst the innovative Confectionery Protein 22 pots come in four delectable flavours, Lemon Cheesecake, Stracciatella, Chocolate Caramel and Salted Caramel.

Just pop one in your gym bag (or handbag for that matter) and unlock the power of protein.

  1. Aim to grab a high protein snack before you get going (approx. 60-90 minutes before) along with some carbohydrates.

  2. It’s workout time. Whether you hit the gym, take a class or get outdoors and exercise, this step is all about getting active.

  3. Post workout, it’s all about supporting your recovery and repair. Aim for 20g of protein alongside carbohydrates.

Now Take The Free Challenge

#PoweredByGrahams is a free 30-day protein challenge that is all about upping protein intake after your gym session, or workout.

Sign up to the challenge and you will receive four newsletters filled with info, inspo, hints, and tips from nutrition expert Andrew Shepherd. There will also be collabs with fitness influencers too and a chance to win a protein product bundle alongside other great prizes.

Sign up here

Want To Win A 30-Day Supply Of Graham’s Family Dairy Protein Products? Simply enter below.

Find out about Graham’s Family Dairy and their ranges at and share your protein journey on socials using #PoweredByGrahams.

*YouGov PLC Poll. Total sample size was 2241 adults. Fieldwork was undertaken between the 3rd and 4th of January 2024. The survey was carried out online. The figures have been weighted and are representative of all UK adults (aged 18+).
**Loughborough University has been awarded five stars in the independent QS Stars university rating scheme, named the best university in the world for sports-related subjects in the 2022 QS World University Rankings – the sixth year running – and University of the Year for Sport by The Times and Sunday Times University Guide 2022.

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