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  • 5 Protein Shake Mistakes That You’re Probably Making

    15th January 2021

    15th January 2021

    By Shivraj Bassi

    Crafting the perfect protein shake looks simple - and it is (especially when Innermost has done all of the work for you, leaving you to enjoy an incredible,  effective product). But are you shaking up your protein in the most optimised possible way for your and your body?

    There’s nothing worse than realising that the gains you were hoping you would appear when won’t be arriving because of a small, easily rectified mistake. Innermost’s protein powders are formulated with functional ingredients, nootropics and adaptogens which help you to operate at your absolute best. Crafted with your individual goals in mind, they’re free from soy, gluten, fillers and GMO. All you need to do is pick the best one for your needs and get started. 

    Don’t overcomplicate things

    This point is especially relevant if you’re drinking multiple of our delicious protein shakes a day. While it can be tempting to include lots of add-ins, sneaking that extra couple of spoonfuls of peanut butter, that half an avocado or handful of almonds into every single shake is going to up that calorie count by an awful lot. 

    While making smoothies with dried fruit or nut butter is fine (not to mention tasty), you’re not getting any benefit to adding to the number of calories in your shakes that up your protein intake. In fact, it could well be a detriment.

    You’re using the wrong brand

    Not all protein powder is made equal, and many products on the market are formulated cheaply, without beneficial ingredients or with suspiciously long shelf lives. Innermost has four protein powders to choose from, all formulated to suit your needs down to the ground. 

    The Strong Protein is a protein blend which will help you to push yourself harder, reduce inflammation and speed up recovery to help you get stronger, faster. This one’s for you’re if you’re looking to maximise muscle growth and power.  

    The Lean Protein has been designed for when you want to slim down, and is packed with ingredients to support fat metabolisation. Formulated to encourage healthy fat-loss, reduce cravings and support muscle growth and repair.

    The Fit Protein is the one for you if you love nothing more than to push yourself harder and faster than your peers. Formulated to rehydrate and restore your energy, as well as support muscle growth and repair.

    Last but by no means least, The Health Protein is a vegan protein blend with a perfectly balanced amino acid profile. It will help to support your immune system and your health, and to increase muscle repair and growth.

    Mix it up

    As well as carefully ensuring that your protein shakes are well blended before you start sipping (no-one enjoys finding a dry chunk of powder at the bottom of the glass), it’s a good idea to mix up how you consume your protein. Constricting yourself to mixing your protein powder only with water or milk means you’re missing out on some tasty - not to mention muscle-building - alternatives. 

    We have recipes and ideas for all kinds of protein-packed meals in our Insight blog, such as smoothie bowls, chocolate brownies, porridge and much more. Eating a protein powder-packed breakfast could even make you less likely to overeat during the day, according to research from the University of Missouri-Columbia. 

    You’re adding too much

    You can have too much of a good thing, you know. While it’s not too much of a leap to jump from ‘getting enough protein to build muscle’ to ‘there’s no such thing as too much protein’, it’s incorrect and could even be harmful. 

    Want to know how many protein shakes a day you need? You need 1.5 to 2g of protein per kilo of bodyweight per day if you want to build muscle. This means that if you’re the UK average weight of 83kg, you need at least 133g of protein per day. Eating more than won’t do any good, especially if you’re sourcing your protein from red meat, which has high saturated fat levels. Those who eat a very high protein diet are also at risk of kidney stones. 

    As long as you follow our recommendation of four scoops per shake or smoothie, you’ll be all set. 

    Watch your intake window

    Are you grabbing your blender the very second you finish your cooldown, before you even wipe the sweat from your brow? 

    While everyone’s bodies are different, it’s true that timing your pre-workout snack and post-exercise shake could well be your biggest ally in building muscle. However, eating or drinking your protein the very instant you finish your reps isn’t necessary - it’s fine to shower, chat with your gym buddies and check your emails before scooping out that precious protein. 

    A review in the Journal of the International Society of Sports Nutrition concluded that your muscles are primed to receive protein in a larger time window than previously thought. That said, it’s a good idea to get some protein within an hour or so after your workout so your muscles are receptive to the fuel they need to heal and grow. 

    Other Insights

    Everything You Need To Know About England’s Newly Relaxed Genetically Modified Food Laws
    The latest guidance around genetically modified foods and genetically modified food laws are changing. Farming regulations have been eased, and this means that costs of production and rules around the creation of genetically modified foods have been altered to make the production of these foods easier… and this has major implications for the food market. So far, the relaxation of these rules and regulations only relates to England, but it’s rumoured that these changes are not far behind for the rest of the United Kingdom. Genetically modified food laws in the United Kingdom With the recent announcement of the relaxation of genetically modified food laws in England, here at Innermost, we felt it was important to dive into the facts, gain all the information and evaluate what this means for our food produce in the United Kingdom and on our supermarket shelves. These changes have sparked wide-spread debate and discussion around the pros and cons and genetically modified foods, so as a brand that produces our products with non-genetically modified ingredients, our interest in the progression of genetically modified food laws and the pros and cons of genetically modified foods is a key priority. First, let’s get the basics out of the way. What are genetically modified foods, what are the current genetically modified food laws in the UK, and how are they changing? Here we go… What are genetically modified foods? Genetically modified foods are foods that have been defined as those that have had their genetic material (aka, their DNA) altered in a way that natural development would not include. This modification is commonly achieved through the addition of genetic information from another organism (simply, another living thing) and can have drastic consequences for the production and longevity of food products such as fruits and vegetables. What does this mean for food production? Genetically modified foods can lead to greater quantities of production and a reduction in food prices. Not only this, but genetic modification can lead to a greater reliability of high-quality food produce due to the decrease in risk from disease. Winning! The story so far: genetically modified food laws in the United Kingdom The current (pre-relaxed) rules and regulations around genetically modified foods in the United Kingdom are pretty complex, we’re not going to lie. Broken down simply, though, the laws state that any genetically modified foods cannot be farmed without prior approval from regulatory agencies such as The Department for Environment, Food and Rural Affairs (or DEFRA, for short). It’s not easy to be approved, either, as since 1992, only 2024 applications have been approved. And after this, any foods that have been approved, that may contain a genetically modified organism (or, as it’s often abbreviated to, a GMO), must be accompanied by written documentation. Not to mention, this process is incredibly expensive, with a £5,000 application fee. As the rules currently stand, thousands of crops have to be thrown away due to their susception to disease such as Blight’s Disease. Whilst genetic modification could easily eradicate this issue and bring thousands more crops to our supermarket shelves, the rules around this method make it so that these foods go unapproved. And therefore, to waste. The proposed genetically modified food law change Whilst a change to these rules looks to be tricky, it’s doable. Scientists are backing the change, with reports stating that a relaxation of these rules would be a welcome change from EU laws, and allow greater, healthier production of crops for our consumption. This change would allow production of GMO foods to be in line with our American counterparts. The pros and cons of genetically modified foods To many, the ideology of genetically modified foods is hailed as fantastic scientific advancement. With the ground-breaking growth in technology that allows us to create a surplus of food to consumers at a low cost, high-yield outcome, many would argue, “why wouldn’t we take advantage of these abilities?” We could go on all day about this debate, but to sum up years of back-and-forth between scientists, farmers, the law and everyday consumers, here’s some of the main arguments towards integrating genetically modified foods into our lives. The pros of genetically modified foods Reduced use of potentially harmful pesticides The creation of drought-resistant foods Accelerated growth speed Better tasting food Less food waste Longer shelf life for food Now, looking at the above list, you’re wondering how anyone can object to the introduction of genetically modified foods. Lower food prices, greater taste, a drop in food waste and a longer shelf life? Sign me up! Well, not everyone feels that way… The cons of genetically modified foods The potential of allergic reactions Genetic modification is a relatively new process The potential for resistance against illness Could lead to the production of harmful toxin Potential loss of nutritional value Summary In light of this proposed relaxation, we thought it was important to mention that all of our products are non-genetically modified, as we prioritise natural, effective ingredients. More information around genetically modified food laws and the current changes are a hot topic at the moment, and something we are keeping a close eye on here at Innermost. We’re big believers in trusting the science. It’s something we’ve always done, are doing, and will continue to do, and keeping you (and ourselves) in the loop when it comes to big changes like this is something we feel super strongly about. Read more
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