Protein is a macronutrient found in a number of common foods such as meat, poultry, fish & dairy. Protein is channeled in the body to promote muscle growth, assist with recovery and enable the body to consistently perform at its peak.

An individual’s main source of protein should come from whole foods such as meats, seafood, eggs, and beans. In addition to whole foods, protein comes in the supplement form of a powder derived from plants (soybeans, peas, rice, potatoes, or hemp), eggs or dairy (whey or casein).

Protein powder typically has a high protein content so it is very calorie efficient and can assist in both weight loss and gaining muscle.

This would have to be one of the most common questions that gets asked but doesn’t have a one size fits all answer! Everyones recommended daily protein intake is different and varies depending on many factors including their age, total body weight, physical training program and goals as well as any specific dietary needs.

Science and studies suggest on average, a person should consume somewhere between 0.5g and 1g of protein per kilogram of body weight just to live life. This is without taking into account individual goals so it is important to remember that each case is different and your intake should be tailored based on your overall wellbeing and health & fitness goals.

Protein can be consumed at any time of the day but there are some more optimum times to take it depending on your end goals.

If you are taking protein powder as an added supplement to build and repair muscle, the best time to take it is up to 2 hours after a workout. This is what is known as the anabolic window where your muscles are repairing and recovering.

During this time, muscle protein synthesis takes place - the process in which protein is produced to repair muscle damage caused by exerted exercise. This means protein is immediately lost as a result of exercise, but increasing your protein intake with a shake right after your workout helps replace any protein lost. The protein from your shake will channel the amino acids from the supplement to your muscles, and therefore enhances your muscle protein synthesis.

If you are taking a protein powder supplement to aid with weight loss, try to consume a protein shake a couple of hours before working out. This suppresses your appetite but also gives your body enough fuel and nutrition to keep burning fat for longer. 

Shake it in some water or milk;
Blend it in a smoothie;
Bake it in some raw bliss balls or a delicious slice - or add it to your morning pancakes!

Creatine is a substance that is found naturally in muscle cells. It helps muscles to produce explosive energy when performing exercise that over exerts your muscles such as weight lifting, running or crossfit.

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