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Tag Archives: protein

  • Plant Protein and Whey Protein

    protein powder

    All protein is made up of Amino Acids - 22 including the 8 essential amino acids. [Essential means that the body cannot make this amino acid from another].

    Yes, Plant Protein works just as well for building muscle and for recovery from exercise as Whey (milk derived) protein.

    Each protein source may have a slightly different ratio of Amino Acids, but you will not notice the difference they all work in the same manner.

    So do not hesitate to swap or try a different protein, sometimes a change is triggers the body to improve.

    Plant Proteins such as Prana, Amazonia Raw, Ezy Protein, Sun Warrior, San Raw Fusion, Vital Pea Protein are options.

    Whey Proteins include – Horleys Ice, Optimum Gold Standard, Giant Casein and Victory Hydrolysed.

  • The Ketogenic Diet: What Is It?

    ketogenic diet

    The Ketogenic Diet is very restricted carbohydrates, high fat and moderate protein food intake.

    How does it work?

    Lowering carbohydrate (sugar) intake forces our body to utilise  stored fat to produce energy. This causes a state of ketosis, where ketone acids are produced in the body aiding fat loss. It usually takes at least 4 weeks to reach a full state of ketosis, but you will lose weight from the start.

    Who uses it?

    Ketogenic Diets are used by people looking for significant weight loss or body sculpting.  For further advice do not hesitate to contact our sports nutritionists and naturopaths.

    Phone: 1800 630 261 or Email:

    Some things to note

    To best manage body fat issues, carbohydrate intake is what we should note.  Reduce carbohydrate intake at all times. To balance this, increase your protein intake, either, meat, fish, chicken.

    If you are often hungry or if you are vegetarian or vegan,  a protein powder drink 1 or 2 times a day can reduce hunger pangs and stop you reaching for high sugar, or fast food quick fixes. We also have Plant based Protein Powder such as Prana, Amazonia Raw, Ezy Protein.  Also your fat intake should be increased, good fats such as Flaxseed Oil, Fish Oil, MCT Oil, Coconut Oil and natural nut butters such as Almond, Brazil, Macadamia.

    What supplements can help us achieve weight loss?

    Carnitine breaks down fat cells in our body and is good choice because there are no side effects and can be used for any age above 15 years.

    Products that reduce sugar cravings, if this is a problem for you, Herbs of Gold Glucoplex, ATP Amp-V are very helpful.

    Products that act as appetite suppressants such as Oxy Shred, Rapid Shred, ATP Amp-V and Hydroxycut Next Gen are also helpful.

    Why is ATP Amp-V in both categories?

    The Peppermint Oil reduces sugar cravings and is an appetite suppressant . It also helps with digestion. The CLA and Coconut Oils in ATP Amp-V help the body burn fat for energy.

  • Almond & Rice Protein Balls

    protein ball

    These little balls bring back childhood memories just looking at them, who knew there would be a healthier alternative to what have been called "Donkey Drops", Rum Balls and more depending on the family you grew up in. Read below for a quick and easy recipe!


    50g of Organic Rice Protein Natural Flavour (brands we stock include Growing Naturals and Herbs of Gold)

    150g of Raw Almonds

    16 Pitted Dates

    1/2 teaspoon of Ground Cinnamon

    2 tablespoons Sesame Seeds

    1-2 tablespoons of Water (add more if you need it)

    1 1/2 tablespoons of Raw Cacao Powder (brands we stock include Big Tree Farms, Loving Earth and Power Super Foods)

    1 1/2 teaspoons of Vanilla Extract

    1/2 cup of Shredded Coconut (to roll the balls in)


    1. Blend almonds in a food processor until finely ground
    2. Add all the other ingredients, except for the coconut and half the water. Mix until it starts to come together, then add the rest of the water if your mixture is too dry.
    3. Using a tablespoon, scoop out the mixture and shape into balls about the size of a walnut (of course you can make them bigger or smaller).
    4. Place the shredded coconut on a plate or chopping board and roll the balls in it until they have a nice coat of coconut on them.
    5. Serve and Enjoy!!

    This recipe should make about 15 balls.

    Recipe from Herbs of Gold

  • Selecting A Protein Powder

    protein powders

    There are so many options on the market now for protein powders that it can be difficult to choose which one may be right for you. The first step is to decide on the carbohydrate content and this will determine whether your product is designed to help you gain weight/muscle or lose weight/fat. Protein on its own will really not do either of these, its more about your carbohydrate intake.

    Weight Loss

    In order to lose body fat your need to restrict carbohydrate intake to allow your body to burn stored fat. A protein powder may assist if it keeps you full and satisfied to aid in the reduction of carbohydrate meals/snacks. Examples include: Giant Protein and Optimum Nutrition Protein.

    Muscle/Weight Gain

    Protein helps repair and rebuild muscle fibres whilst carbohydrates contribute to glycogen, which gives mass to muscle. Generally a protein powder that is half carbohydrate and half protein will provide adequate muscle building potential. Examples include: Next Generation Mega Grow and Optimum Nutrition Serious Mass.

    Choices of Protein Powders


    Is a fast absorbing, high protein source 80% to 90%, ideal for repair/recovery mostly low carbohydrate, thin and low lactose, available artificially or naturally sweetened and flavoured. Examples of these include: Optimum Nutrition Whey and Cellucor Whey.


    Is a slow digesting high protein source 75%, contains growth factors and immune protein complexes, thick texture that is ideal for snacking and feeling full for longer, more lactose than whey, but only available artificially sweetened and flavoured. Examples of these include: Giant Casein and MusclePharm Casein.

    Vegan Proteins

    Vegetarian sourced proteins are generally low in some of the essential aminos, have no lactose and are free of artificial sweeteners and flavours. They are usually 70% to 80% protein, though Prana has a mass product that is half carbohydrate (Prana Natural Mass). They contain no lactose and no animal products. Commonly, companies are providing blends of vegetarian sourced protein now. Generally speaking, most people see similar results in terms of muscle recovery versus dairy based protein powders.

    Rice Proteins

    Often rice proteins can be a little grainier or chalkier than other vegan proteins. The Leucine content is low which is the main BCAA (Branch Chain Amino Acid) involved in muscle repair. Examples include: Sunwarrior, EzyProtein, Prana and Amazonia.

    Pea Protein

    A finer texture usually with a more distinct pea flavour, pea has a higher protein content and higher levels of leucine than rice.  Examples include: Nuzest, Prana and Amazonia.

    Using the Powders

    Weight Loss

    Choose your low carbohydrate high protein product and try replacing snacks with it and keep to low carbohydrate dietary intake, particularly at night.

    Weight Gain

    Try using your half carbohydrate half protein product one hour before training and at night before bed. For increased gains, use it between meals as well.

    Written by Adam Rigby | Sports Nutritionist at our Bourke Street Store

  • General Health: Lessons From Sports Nutrition

    Sports Nutrition and supplements were once reserved for the professional athlete and body builder, but not anymore. The benefits of these products are now being realised in general health circles, not just sports nutrition. We can now look at sports nutrition products in more than just one way.

    How can it be any different? Maybe the products haven't changed, but professionals are starting to see more general benefits to incorporating some products into your diet.

    Glutamine and Amino Acids

    From the blog post last week we saw that Glutamine has a broad range of benefits that range from recovery to digestion, immune system support, and the formation of the natural neurotransmitter GABA.

    In a previous publication written by Robert Erdmann and Meirion Jones, they noted that the environmental factors we now face such as the processing of foods, fossil-fuel burning, and even the habits of smoking and drinking alcohol, means that our bodies are not getting the full benefits of the food we consume. Amino Acids, therefore, help our bodies to replace what is lost and in doing so, help promote well-being and vitality.

    A recent study has found that Agmatine, the natural metabolite of Arginine (an amino acid), has neurological qualities and also supports nerve health. These include boosting neurotransmitter function, decreasing pain message transmission, inhibiting destructive enzymes that can kill nerves and create pain in the nerves, and protecting nerve cells from damaging Advanced Glycation End Products. In fact, this is what the Patent states, and its main use has been in Sports Nutrition as a Nitric Oxide enhancer.

    Do not worry, the old benefits we knew about such as muscle recovery and tissue repair are still there, experts now just know more about them, which is good news for us.


    The health benefits of proteins have become so well known, and it is important to realise that they are the basis of all living organisms.

    Proteins help with replenishing lost blood, healing wounds and scars, replacing dead cells, hair and nail growth, promoting healthy metabolic processes, boosts the immune system and more.

    There are now a range of new protein products on the market that are dairy free, these include rice and plant-based proteins such as pea protein that can be used by vegans, vegetarians, and those who are lactose intolerant.


    The uses of pre-workout's have expanded, with people now using them for generic energy production whether it is before a workout, or just for a general boost. Pre-workouts have also now changed, with some now offering fat burning benefits as well.

    Energy stimulation is a great way to get through a slow Monday at work, as well as optimising your workout.

    These Sports Nutrition products have seen a shift in usage that has been driven by new studies. These have opened the eyes of not only Sports Nutritionists, but also those who were previously sceptical.

    There is a range of different options for people with all sorts of preferences, and now the benefits of each are there to be taken advantage of.

    Do you have a question for us? Has something not quite made sense? Do not hesitate to contact us on (03) 9670 1346, email us on, or comment on this post if you have any questions for our friendly staff.

  • Protein & Electrolyte Cubes

    These little cubes are ideal for athletes, sports people, and anyone who is on the go. There are benefits of each ingredient that will have you making more and more. They are guilt free, sugar free, and easy to make.



    Dry Ingredients

    3 tablespoons of Vanilla Protein Powder (we used Quest)

    1 tablespoon of Metamucil Orange Flavour

    2 tablespoons of Shredded Coconut

    2 Nuun Electrolyte Tablets TriBerry Flavour

    Wet Ingredients

    1 ½ tablespoons of Gelatine Powder

    ¾ cups of Boiling Water


    Step 1: Add boiling water to Gelatine. Stir until dissolved.

    Step 2: Blend all dry ingredients into a powder. Make sure that the Nuun tablets have been crushed into powder.

    Step 3: Pour the dry ingredients slowly into the wet ingredients while stirring and folding (this will bubble and raise). Fold until mixed well.

    Step 4: Pour into silicon ice cube tray.

    Step 5: Place in fridge for 2 hours until cold and set. You will notice they will shrink due to electrolyte bubbles going down. Take out of silicon tray once set.

    Optional Step: Add 2 tablespoons of shredded coconut blended into a powder and place on a tray. Roll and press the coconut onto the squares.


    Place them in sealed bags and date them. They generally last between 2 and 3 days in the fridge, however you can carry them around during the day to enjoy them on the go.

    Benefits of Gelatine

    • Good for digestion
    • Assists with healthy hair, skin and nails

    Benefits of Protein

    • Improve muscle tone
    • Helps repair tissue

    Benefits of Electrolytes

    • Rehydration

    By Ferda Susel | Evelyn Faye Nutrition Naturopath

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