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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. 

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4 Ingredients To Avoid In Supplements To Maximise Your Results
Looking to maximise your results when it comes to those all-important fitness goals? Wanting to make sure the products you're using are safe? Of course you are. When choosing the ideal fitness supplementation, it can be pretty overwhelming. Not only are you choosing the correct supplementation for your fitness goa, but you’re then navigating which ingredients to avoid in protein powder, and any other supplementation you may be taking. It can be a minefield. Don’t let this put you off, though. Don’t ignore the ingredients on your products. If anything, take extra care when reading them. They’re more important than you may have even already thought. When it comes to the top ingredients to avoid in supplements, you’re looking for a few key things. And we’re going to break them down for you. From added sugar to unnecessary fillers, here’s your one-stop guide to ingredients to avoid in supplements, by yours truly, Innermost.  Without further ado… Innermost’s top ingredients to avoid in supplements Whilst we could spend all day talking about the benefits of natural supplements such as nootropics and adaptogens, this isn’t the time. Sticking to natural products will help you to avoid fillers in supplements and other ingredients to avoid in supplements that we’re going to mention, but firstly, let’s list our top four ingredients to avoid… Added sugar Unsweetened protein powder can taste pretty bland. This is when some wellness brands turn to sugars to help out. And whilst it’s important to maintain recommended glucose levels in your diet for energy boosting purposes, added sugar is quite frankly, unnecessary. You should try and cut down your sugar intake where possible, so any fitness supplements that use added sugars should be avoided. Added sugars are also highly addictive, and should be avoided for this reason alone. Check the ingredients of your supplement to see what sweetener has been added here. Added sugars have been linked to obesity and heart diseases, so are best to be avoided. There are plenty of healthier alternatives to added sugars, such as natural sweeteners… for example. Xanthan gum (and other fillers) One of the absolutely key ingredients to avoid are fillers in supplementations. Common fillers in supplementations include: Cellulose Gelatin Starch Talc Silicon Dioxide Titanium Dioxide …just to name a few. Sometimes referred to as bulking agents, fillers in supplementations are used for a number of reasons: To keep manufacturing costs low To achieve a desired supplementation texture To up the amount of product a customer receives Whilst you may be under the impression that your protein powder only includes protein, that is not the case. Make sure none of the extra ingredients are any of those harmful fillers mentioned above, as the presence of these can not only reduce the quality of your supplementation, but can cause bloating, gas and gastric discomfort – amongst other health issues (that we will go into later). Not what you want. Here at Innermost we are committed to not using these harmful fillers in our products. You can be sure of it. Vegetable oils and fats Often included to increase the richness, texture and taste of fitness supplementations, these oils can actually wreak havoc on your intestinal system. These oils are harmful to our diet in large quantities, so including them in fitness supplementations is entirely unnecessary. Not only unnecessary, but harmful. They also add a large quantity of calories to your supplement, so if your fitness goal is to lose weight, these are definitely to be avoided. Skimmed milk powder Used to bulk up powders that are lacking in quality, skimmed milk powder can be a nightmare for anyone with a lactose intolerance. Skimmed milk powder should be avoided due to their high lactose sugar content, which can be pretty harmful to your gastrointestinal system. Think bloating, constipation, and gas. Not pleasant. Excess lactose and sugar can also cause acne and nausea… even to those that don’t have a particular aversion to lactose or dairy. Why should I avoid these supplement ingredients? All in all, every ingredient we have listed above has been linked to detrimental effects on users health. Whether that effect is organ damage, risk of acne, weight gain, heart defects… or even death. Now, that may sound pretty serious (and it is), when using supplementations with these harmful ingredients in them every day, you’re really putting yourself and your body at risk. Instead, opt for natural ingredients, from reputable brands. The less ingredients the better, and if they’re backed by research, that’s the goal. That’s what we call a well and truly clean protein powder. Summary If you spot any of the above ingredients in a potential protein powder or supplementation, no whey should you be adopting the product into your routine. Cheesy protein puns aside, though, it’s important to track what you’re putting in your body. Read more