Clean Nutrition

For more information, check out BUSTED - The 4 Biggest Protein Myths & Why You Probably Need More Than You Think!

Protein can be consumed at any time of the day, but there are some important considerations depending on your goals.

Total daily protein intake has the greatest effect on muscle growth, strength, and fat loss — much more than timing. Make sure you’re consuming enough protein across the whole day before worrying about when to take it. Unsure how much protein you need per day? We’re here to help.

If you’ve got your daily intake nailed and want to optimise your protein use, there are three key times where it can have a greater impact:

• Post-workout: Resistance exercise increases muscle sensitivity to protein for several hours. Consuming ~20–40 g of high-quality protein soon after training can better support recovery and growth.
• Before bed: Protein before sleep helps sustain muscle protein synthesis overnight, supporting muscle repair and adaptation. Consider treating yourself with a high-protein dessert.
• First thing in the morning: After 7–9 hours of sleep, muscle protein synthesis is suppressed. A protein-rich breakfast restores amino acid availability and shifts the balance back toward muscle building. For fat loss, high-protein breakfasts increase satiety, reduce ghrelin (the hunger hormone), and can reduce cravings later in the day.

What protein won’t do: Protein doesn’t directly fuel exercise — energy comes mainly from carbohydrates and fat. Protein’s primary role is in recovery and adaptation. Pre-exercise protein is not essential for energy, though it may help limit muscle breakdown if you train fasted.

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 natural compound made from amino acids and stored mainly in your muscles as phosphocreatine. It helps rapidly regenerate ATP, the key energy source for short, intense bursts of activity—like heavy lifting, or sprinting.

While you get creatine from whole foods, such as red meat and fish, the quantity of food you would need to consume to boost muscle creatine stores is impractical. Supplementing with creatine monohydrate is a well researched, safe, and effective method to increase the body's creatine stores. An increase in creatine stores can improve strength, power, and training volume, leading to greater gains over time.

Research also suggests emerging benefits for brain health, cognitive performance, and recovery, though these are less established.

Choose the product(s) you'd like to subscribe to, select Subscribe & Save and how often you'd like your products then continue to checkout as normal.

All your preferences will be saved to your account and you'll be able to update these at any time. Easy!

We sure do! We ship fast and free all throughout NZ for both subscription and one-off purchases over $30.00.

At the moment, we only ship throughout NZ - but watch this space!

All our products are blended and packaged here in New Zealand in an MPI registered and audited food production facility using premium quality ingredients. Our focus has always been providing high quality products in a best value for money format and as such we don’t conduct expense independent ingredient testing rather we focus on ensuring our ingredient suppliers are best in class. All ingredients sold in or imported to New Zealand must meet the requirements of the Australia/New Zealand Food Standards which have very strict limits on contaminants, novel ingredients, and production processes