From raw eggs to protein shakes, those hoping to expand their brawn are often encouraged to ingest vast quantities of protein. But how much is really necessary and what's the best way to consume it?

Sophia Moulson, 21, a fitness influencer based in West Sussex, began taking fitness seriously at the age of 19, after struggling with being overweight.

"I often turned to food as a source of comfort, which ultimately left me in a cycle of negative self-image and low confidence. One day, I realised that I needed to take control – not just for my physical health but for my mental wellbeing too," says Moulson.

Initially, she joined the gym with the sole intention of losing weight. But over time, she fell in love with the process of building up a healthy amount of muscle too.b     "I discovered how empowering it felt to grow stronger, and each small strength milestone motivated me to keep pushing forward," she says.

An integral part of Moulson's progress was research on nutrition. That's when she learned about the importance of protein for building muscle. However, as a vegetarian, Moulson initially felt that she was struggling to get enough protein through just her diet, so she turned to protein powders. "While it was possible for me to meet my needs through a well-balanced diet, it often required time and careful planning. Protein powders offered a convenient solution, especially with my busy lifestyle,"