DIARY
Journal
Phase tips, nutritional advice and customer stories.
How Much Protein After Exercise? The Truth About the Anabolic Window
After a workout, your body needs between 20 and 40 grams of protein to kick-start muscle recovery. It doesn't have to happen wi...
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Protein crackers and crispbread: a smart bread swap?
A protein cracker contains at least 15 grams of protein per 100 grams and significantly fewer fast-releasing carbs than a stand...
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Protein diet vs other diets: how does it compare to keto, WW and juice cleanses?
A protein diet provides an average of 1.2 to 1.6 grams of protein per kilogram of body weight per day, which is enough to prese...
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Protein and Your Digestion: How to Avoid Feeling Bloated
Adding too much protein to your diet too quickly, or choosing the wrong sources, can leave you bloated, gassy or with stomach p...
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Eating protein-rich food on a budget: how to get enough protein cheaply
Affordable protein-rich eating is entirely possible with eggs, quark, pulses, chicken breast and porridge oats. These five stap...
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Protein and coffee: how to make a protein cappuccino
A protein cappuccino combines espresso with a protein shake or protein powder to create a warm drink containing 20 to 30 grams ...
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Whey, casein or plant-based protein: which should you choose?
Whey is absorbed quickly (peaking within 60-90 minutes) and delivers amino acids to muscle tissue straight away. Casein digests...
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How Much Protein for Muscle Growth? Per Kilo and Per Meal
For muscle growth, you need between 1.6 and 2.2 grams of protein per kilogram of bodyweight each day. At 80 kg, that works out ...
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High-protein wraps and bowls: a quick lunch that keeps you full
A high-protein wrap or bowl with at least 25 grams of protein per portion keeps you satisfied until dinner, prevents a mid-afte...
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High-Protein Salads: 10 Filling Recipes Under 400 Calories
A salad only earns its keep as a meal if it delivers at least 25 grams of protein per portion. Protein triggers the hormone PYY...
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How Much Protein Is in Nuts? And Do They Fit an Weight-Loss Diet?
Nuts contain 15 to 25 grams of protein per 100 grams, on average, depending on the variety. Peanuts top the list at around 25 g...
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How Much Protein Is in Beans and Lentils? Nature's Plant-Based Powerhouses
Cooked pulses deliver 7 to 9 grams of protein per 100 grams on average. Lentils sit at the top with 9 grams, while chickpeas an...
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