Stay Cool And Hydrated This Summer With Bolero Hydration Drinks

The Ultimate Thirst-Quenching Solution

As the scorching sun shines high in the sky, and the temperatures continue to rise, staying cool and hydrated becomes paramount for our overall well-being. Sweating profusely, feeling fatigued, and experiencing thirst are common signs that our body is in dire need of hydration.

To beat the heat and replenish your body with essential fluids, look no further than Bolero Hydration Drinks. In this blog post, we will explore the incredible benefits of staying cool and hydrated this summer, and how Bolero can be your ultimate go-to hydration solution.

Bolero Hydration Drinks: A Refreshing Sip for Optimal Hydration

When it comes to hydration, plain water might not always be enough. Sometimes, you crave a refreshing taste to accompany your quest for quenching thirst. Bolero Hydration Drinks come to the rescue with their vast range of invigorating flavours that make hydration a delightful experience. From tangy citrus blends to tantalizing berry concoctions, Bolero offers a taste for every palate, making it easier and more enjoyable to consume the fluids your body needs.

Bolero Hydration Drinks: Zero Sugar, Zero Worries

While sugary beverages may temporarily satisfy your thirst, they can lead to energy crashes and unwanted calories. With Bolero Hydration Drinks, you can bid farewell to those concerns. These drinks are entirely sugar-free, allowing you to stay hydrated without any guilt. Bolero achieves this by utilising natural sweeteners like Stevia, making it a healthier choice for those watching their sugar intake or managing their weight.

Promote Skin Health:

The summer sun can take a toll on your skin, making it prone to dryness, premature aging, and sunburns. Proper hydration can help maintain your skin’s moisture barrier and elasticity, promoting a healthy complexion. Bolero Hydration Drinks are infused with essential vitamins and minerals, such as vitamin C and B complex vitamins, which can further contribute to skin health and overall well-being.

Convenient Hydration On-the-Go

Summer brings outdoor adventures, beach trips, and exciting activities. Amidst all the excitement, it’s easy to forget to stay hydrated. Bolero Hydration Drinks are conveniently packaged in single-serving sachets, making it effortless to carry them with you wherever you go. Simply add the contents of a sachet to your water bottle, shake well, and voila! You have an instant, refreshing hydration solution ready to quench your thirst, no matter where your summer escapades take you.

A Versatile Beverage: Hydration Meets Creativity

Bolero Hydration Drinks offer more than just hydration; they provide a canvas for creativity. Apart from enjoying them on their own, you can also incorporate Bolero into your favorite recipes and beverages. Use Bolero as a base for smoothies, mocktails, or even as a flavour booster in desserts and ice pops. The possibilities are endless, allowing you to stay cool, hydrated, and entertained throughout the summer.

Stay Hydrated With Bolero Hydration Drinks:

Staying hydrated during the summer is crucial for your overall well-being and enjoyment of outdoor activities. Dehydration can negatively impact your energy levels, physical performance, and skin health. Fortunately, Bolero Hydration Drinks provide a delicious and convenient way to meet your hydration goals. With their wide range of flavours and beneficial ingredients, Bolero is an ideal choice for those seeking a refreshing, low-calorie, and sugar-free hydration solution. So, keep cool, stay hydrated, and make the most of your summer activities with Bolero!

Check out the huge selection of flavours of Bolero here. Bolero 3g sticks fill up to 1 litre of flavoured water whilst the 9g sachets fill up to 2.5L of water.

Benefits of SaltStick Electrolytes

SaltStick Electrolyte products are specially designed to help athletes, fitness enthusiasts, and active individuals perform at their best by replenishing essential electrolytes lost through sweating. Electrolytes are critical minerals that help regulate fluid balance, muscle and nerve function, and energy production. When we exercise or engage in physical activity, we lose electrolytes through sweat, leading to dehydration, muscle cramps, fatigue, and poor performance. That’s where SaltStick comes in.

SaltStick Electrolyte products are a convenient and effective way to replenish lost electrolytes during and after exercise. Here are some of the benefits of using SaltStick products:

  1. Helps Maintain Electrolyte Balance: Electrolytes are essential minerals that are responsible for various bodily functions, including regulating fluid balance, nerve and muscle function, and maintaining proper pH levels. When you sweat, you lose electrolytes, which can lead to dehydration and a decrease in performance. SaltStick electrolyte products contain a balanced amount of sodium, potassium, magnesium, and calcium, which can help you maintain electrolyte balance during physical activity.
  2. Improved Performance: By replenishing lost electrolytes, SaltStick helps maintain proper fluid balance, which is essential for optimal performance. When our electrolyte levels are low, our muscles can cramp, and we may experience fatigue. Using SaltStick Electrolyte Drink Mix or Fastchews can help prevent these issues and allow athletes to perform at their best.
  3. Increased Endurance: SaltStick Electrolytes can also help increase endurance by reducing the risk of dehydration and cramping. By maintaining proper fluid balance and electrolyte levels, athletes can push themselves harder and longer without hitting the wall.
  4. Better Recovery: Replenishing electrolytes after exercise is just as important as during exercise. SaltStick can help speed up recovery by replacing lost minerals and fluids, reducing muscle soreness, and promoting cellular hydration.
  5. Easy to Use: SaltStick Electrolytes are easy to use and convenient to carry around. Fastchews are packaged in a resealable pouch that can be taken anywhere. They can be taken with or without water, making them perfect for on-the-go hydration.
  6. Safe and Effective: SaltStick are made with high-quality, pharmaceutical-grade ingredients and are safe for use by athletes of all levels. They are also vegan, gluten-free, and contain no artificial colours or flavours, making them a healthier option than many sports drinks or gels.

In conclusion, SaltStick Electrolyte products are an excellent way to maintain optimal performance, endurance, and recovery during and after exercise. With their easy-to-use and convenient packaging, high-quality ingredients, and proven effectiveness, SaltStick is an excellent choice for any athlete looking to take their training to the next level

Bodyfuel vs Prime

Applied Nutrition’s Bodyfuel vs PRIME Hydration – Who Wins?

The ultimate showdown between Applied Nutrition‘s BodyFuel and Prime Hydration – two seemingly identical brands battling for sports hydration drink supremacy.

BodyFuel electrolyte drink and Prime Hydration are two different hydration drink brands that are distinct in terms of nutritional content, taste, and cost despite having similar packaging. Prime Hydration is a more of general-purpose sports drink, whereas BodyFuel is better for recovery after intense activity. Also, BodyFuel is sugar-free and lower in calories, whereas Prime Hydration contains electrolytes from natural sources like coconut water, and both drinks contain artificial sweeteners.

Cal Moloney YouTube
Cal Moloney YouTube

Is BodyFuel Better Than Prime?

After intense activity, your body relies on several ingredients as a source of energy to help with recovery. Purely based on each drink’s electrolyte composition, BodyFuel would benefit a highly active person, and Prime can be consumed by people with a moderately active lifestyle.

Although electrolytes alone don’t create the perfect sports drink, It is a key area of focus for recovery.

While all of these electrolytes play important roles in the body, sodium is often considered the most important electrolyte.

BodyFuel has 136mg of sodium versus only 10mg in Prime Hydration.

Ingredients Breakdown

Prime Hydration Ingredients:

  • Zinc Aspartate
  • Dipotassium Phosphate
  • Retinyl Palmitate (Vitamin A)
  • Natural Flavour
  • L-Valine
  • Sucralose
  • Citric Acid
  • Pyridoxine Hydrochloride (Vitamin B-6)
  • Tri Magnesium Citrate
  • Beta Carotene for Colour
  • Filtered Water
  • Acesulfame Potassium
  • L-Leucine
  • L-Isoleucine
  • D-Alpha Tocopheryl Acetate (Vitamin E)
  • Coconut Water from Concentrate
  • Cyanocobalamin (Vitamin B-12)

Prime Hydration drink boasts an ingredients list that works together to provide a refreshing and revitalizing hydration experience. Some of the standout ingredients in this drink include Zinc Aspartate, known for its immune-boosting properties thanks to the zinc content, and Dipotassium Phosphate, which helps regulate electrolyte balance in the body.

Including Retinyl Palmitate (Vitamin A) supports healthy vision and immune system function, while Vitamin B-6 (Pyridoxine Hydrochloride) plays a role in energy production and brain function. The drink also contains Tri Magnesium Citrate, which can help improve bone health and reduce inflammation.

The combination of L-Valine, L-Leucine, and L-Isoleucine also provides essential amino acids that support muscle growth and repair. The use of natural flavouring, sucralose, and acesulfame potassium creates a pleasant taste without adding unnecessary calories.

Finally, the drink’s inclusion of coconut water from Concentrate provides an additional hydration source and can help replenish electrolytes lost through sweating.

The only concern is low sodium. But other than that, the Prime Hydration drink offers an ok blend of ingredients, and people seem to enjoy the taste.

BodyFuel Ingredients:

  • Flavouring
  • Preservatives (Potassium Sorbate, Dimethyl Dicarbonate, Sodium Benzoate)
  • Vitamin D3 (Cholecalciferol)
  • Zinc Gluconate
  • Calcium Carbonate
  • Spring Water
  • Tri-Potassium Citrate
  • BCAAs (2:1:1) (L-Leucine, L-Isoleucine, L-Valine)
  • Magnesium Carbonate
  • Sweetener (Sucralose)
  • Acid (Citric Acid)
  • Sodium Chloride
  • Antioxidants (Vitamin C, Vitamin E Acetate)
  • B-Vitamins (Vitamin B3, Vitamin B5, Vitamin B12, Vitamin B6)

BodyFuel is a hydration drink that contains several ingredients that can help to improve your overall health and wellness. The drink includes BCAAs which consist of L-Leucine, L-Isoleucine, and L-Valine. These amino acids help promote muscle growth and repair, which can benefit athletes or those who engage in regular physical activity.

Additionally, the drink contains several important vitamins and minerals such as Vitamin D3, Zinc Gluconate, Calcium Carbonate, and Tri-Potassium Citrate, which help to support a healthy immune system, strong bones, and overall physical health.

BodyFuel also includes sweeteners (Sucralose), acid (Citric Acid), and preservatives (Potassium Sorbate, Dimethyl Dicarbonate, Sodium Benzoate) to enhance the flavour and extend the shelf life of the drink.

Lastly, the antioxidants in BodyFuel such as Vitamin C and Vitamin E Acetate help to protect the body against cellular damage caused by free radicals.

Overall, the combination of these ingredients in BodyFuel makes it a decent option for those who are looking for a convenient and effective way to stay hydrated and support their overall health.

Logan Paul and KSi

Electrolyte Breakdown

Electrolytes are a crucial part of our body’s hydration system, and they play a vital role in maintaining the balance of fluids in our body. They are minerals that are dissolved in fluids, such as blood and sweat, and are essential for proper nerve and muscle function.

Without electrolytes, our bodies would not be able to perform simple tasks like moving or even breathing.

Now, let’s compare the electrolyte breakdown in these two popular hydration drinks, BodyFuel and Prime Hydration.

Electrolytes BodyFuel Prime Hydration
Sodium 136 mg 10 mg
Potassium 89 mg 700 mg
Magnesium 48.5 mg 124 mg
Calcium 160 mg 0 mg

Starting with sodium, BodyFuel contains 136 mg per serving, while Prime Hydration only has 10 mg. sodium is often considered the most important electrolyte because it is involved in many physiological processes and is the most abundant electrolyte in the extracellular fluid.

However, too much sodium can lead to high blood pressure and other health problems, so it’s essential to strike a balance.

Moving on to potassium, BodyFuel contains 89 mg, whereas Prime Hydration has a whopping 700 mg per serving. Potassium helps regulate fluid balance in the body and plays a crucial role in nerve and muscle function, especially the heart. It’s also important for maintaining healthy blood pressure levels.

Next up is magnesium, with BodyFuel containing 48.5 mg and Prime Hydration having 124 mg per serving. Magnesium is crucial for proper muscle function, heart health, and even bone health. It’s also important for energy production and can help reduce inflammation in the body.

Finally, let’s look at calcium. BodyFuel contains 160 mg per serving, while Prime Hydration does not contain any calcium. Calcium is important for bone health and muscle function.

Both drinks contain electrolytes that are important for proper hydration and overall health, so it’s important to find the one that works best for you.

Nutrition Comparison

Comparison BodyFuel Prime Hydration
Calories 5 20
Sugar 0 g 2 g
Electrolyte 665 mg 825 mg

If you’re looking for a hydration drink that won’t add extra calories to your daily intake, BodyFuel is the clear winner, with only 5 calories per serving.

On the other hand, Prime Hydration packs in 20 calories, which may not seem like a lot, but can add up over time. However, it’s worth noting that both drinks contain artificial sweeteners, which can be a drawback for some.

When it comes to sugar content, BodyFuel is again the winner with 0 grams of sugar per serving, making it a great option for those who are watching their sugar intake. On the other hand, Prime Hydration contains 2 grams of sugar, which isn’t a significant amount, but may be a factor to consider if you’re limiting your sugar consumption.

Prime Hydration has 825 mg of electrolyte, while BodyFuel has only 625 mg. In the promotion of BodyFuel, it has been emphasized that it contains a lower amount of electrolytes, which is beneficial because it is the optimal amount that the body can absorb.

Overall, the nutritional comparison between BodyFuel and Prime Hydration shows that both drinks have their strengths and weaknesses. The ingredient list doesn’t differ enough to say one drink is significantly better than the other. Also, each person’s fitness routine will impact how much of these beverages they should consume.

Taste Comparison

When it comes to taste, it’s important to remember that everyone’s experience can differ. That said, we’ve noticed some mixed reviews from users who have tried Prime Hydration and BodyFuel.

Some users mentioned that Prime has a peculiar aftertaste that they didn’t like. However, some users found the taste decent enough when it comes to BodyFuel.

On the flip side, some reviews suggest BodyFuel doesn’t quite measure up to Prime Hydration in terms of taste. While they didn’t necessarily find Prime Hydration to be outstanding, they mention that it surpasses BodyFuel in terms of taste.

It’s important to remember that taste is subjective, and what works for one person may not work for another. Ultimately, deciding which hydration drink best suits your taste preferences is up to you.

Cost Comparison

In general, the cost of BodyFuel’s bottles is much cheaper than the cost of Prime Hydration bottles in Ireland.

For instance, the cost of a BodyFuel bottle comes out to be €2.50 (Buy Bodyfuel Here)

On the other hand, a Prime Hydration Bottle costs around €15 at the moment. So Prime Hydration drink is almost over 6x more costly than BodyFuel.

Pros And Cons Of BodyFuel

Pros Cons
Low In Sodium And Calories Contains artificial sweeteners
Zero sugar
Contains the necessary electrolytes and nutrients for an energy boost

Pros And Cons Of Prime Hydration Drink

Pros Cons
Natural electrolyte sources used Contains artificial sweetener
Contains enough electrolytes and nutrients needed for refreshment Very expensive
Efficient Hydration and lots of flavour varieties available

Logan Paul vs Paddy The Baddie

Final Verdict – Which Is Better: BodyFuel Or Prime Hydration

To sum it up, if you want a low-calorie hydration drink that provides you with the right amount of electrolytes without any added sugar along with being much better value, then BodyFuel is the way to go.

On the other hand, if you prefer the taste of Prime Hydration, enjoy the added electrolytes from natural sources like coconut water, and don’t mind a few extra calories, then Prime Hydration is the better option for you.

Each brand has its own pros and cons, and both contain artificial sweeteners and preservatives. Therefore, it’s best to choose based on taste and how the drink makes you feel. If you feel more energized after trying either of the drinks, then that’s the ultimate pick for you!




Execute Your Perfect Marathon Day!

How to plan and execute your perfect marathon day…

You’ve spent months training for the big day. Here’s how to get everything right – from getting to the start to crossing the finish line in style.

There is nothing quite like marathon day. The electric atmosphere, the nervous walk to the start and the smell of Deep Heat and nervousness in the air. All of the miles you’ve clocked in training, the conditioning, the battling through wind and rain, and weekends spent on the road – they have all led to this moment. You’ve done all you can to get your body ready – now it’s about your heart and mind, and executing your plan.

Marathon Sleep

What to do before the marathon

• Take your time

Race day generally starts earlier than you might like, and usually after a less-than-ideal night’s sleep. Don’t panic – world records have been broken after a poor night’s sleep. (In fact, Eliud Kipchoge only got about five hours’ kip the night before he ran a sub-two-hour marathon.) Race morning is about staying calm and going through the routines that have served you well in training.

When we’re nervous, it’s all too easy to rush or cut short our meals. Breakfast provides a key part of the energy you’ll need in the race, so it’s worth getting it right. Build enough time into your morning schedule to graze on your practised race-day breakfast for 20-30 minutes, at least a couple of hours before the start of the race. You’ll digest your food better and probably find you can eat a little more, which may be useful later.

• Stick to your routine

Treat today as if it’s the best long run of training and repeat things you have done before successful runs or races. Try to keep to a familiar routine that has worked for you before other races that went well. The foods you eat, the kit you wear and the music you listen to are all part of your mental warm-up.

Get your logistics sorted well in advance. Know which train/bus you’ll catch and where you’ll head when you get off. Find out where the toilets will be. Leaving this until race day could affect your performance because any last-minute uncertainty can make you nervous.

• Focus

You have a choice as you head to the start. You can choose to let the occasion get the better of you, have your head down and reflect on the training you missed and all the reasons why today won’t be your day, or you can use the last couple of hours before the race to your advantage. Mental fatigue has been shown to negatively affect performance, so the hours before the start should be an opportunity to calm yourself and to focus on the race ahead.

• Create a bubble

It’s very easy to be caught up in the chatter of others before a big marathon. Put yourself in a protective bubble. Consider turning your phone off, perhaps listen to some music and run through a mental list of five reasons why today will go well for you. Whether it’s the training sessions you nailed, or the cause you are running for, find your positive bubble.

• Save your legs

You’ve got plenty of miles to warm up so don’t worry too much about an extended warm-up before the race. A couple of minutes of gentle jogging to check your lacing comfort and mentally prepare is enough. Staying cool during the race can aid your performance, so don’t overdress. Hats, gloves and arm warmers can easily be removed in the first few miles; long sleeves and tights cannot.

Dublin Marathon

How to run the first quarter

• Start steady

The first two to five miles of a 26.2-mile race tend to feel pretty easy. For this reason, the biggest mistake made by runners – from beginners to veterans – is going off too hard. It’s true that data suggests most PBs are run with a slight ‘positive’ (running the first half faster than the second) split by one or two minutes or so, but if you get greedy and try to ‘bank’ more time than that, the last six miles are going to hurt – a lot.

• Be realistic

We all set ourselves targets and often those are best-case scenarios. But if the wind is strong or the temperature is high, try to adapt and manage your expectations. On average, runners will slow by around four seconds per mile for every degree of temperature over 15C.

• Fuel early

Many runners under-estimate their marathon fuelling or leave it too late in the race. Spread your gels, energy drink or other nutrition products evenly through the race. Ideally, runners should be taking on 60-80g of carbs per hour – it’s wise to practise this in training. This intake will probably mean you are taking on a couple of gels per hour, supported by some energy drink.

Running the second quarter

• Stick to your plan

The second quarter of your marathon is a time to enjoy the race-day atmosphere, but don’t neglect your plan. Your legs should be feeling good now that you have warmed up, the adrenaline is still pumping and you may find that your pace starts to drift up. Use a pace band (a list of all the mile splits you are aiming for at your goal pace) and check your mile splits against the markers on course – that’s a more accurate metric than relying solely on your GPS’s pace reading. Stick to your pacing plan – the hard miles are yet to come.

• Use your mantra

This is the section of the race when it is easy to get caught up in what other people are doing. Just because the runner next to you is taking on a gel every couple of miles or beginning to push the pace doesn’t mean you have to. A visible mantra or cue word can help bring you back into your zone – write it on the back of your hand. ‘Focus’, ‘relax’ and ‘rhythm’ are all words I have used in the past.

• Details matter

At the risk of stating the obvious, a marathon is a long way, and the small details can add up to create success – or to undermine it. Stick to the shortest route, which is often marked with a line on the road. Running wide at corners, hopping kerbs and weaving around other runners can add metres and seconds on to an already long race.

Cork Marathon

After halfway

• Find a pack

The halfway distance point has ticked by, but you’re not halfway through your marathon effort just yet. The next part of the race is about reaching the 20-mile mark safely and getting ready to chuck everything you’ve got at the final six miles or so. These miles can be challenging. You have lots of work already behind you, but you still have a way to go. Try to focus on the process of running, not the finish line just yet. Many runners find these miles tick off easier if they can settle into a group that is running a similar pace. That unspoken connection and shared effort with strangers is what makes the marathon special for so many of us.

• Expect a rise in effort

You need to become comfortable with the fact that the marathon will start to feel uncomfortable. That’s normal, but it’s easy to start to talk yourself out of the race at this point. Turn your watch around and work to perceived effort in the second half of the race. You’ve got a rhythm now; centre in on what your body is doing, not what your watch is saying.

• Check yourself

I like to use this section of the race to run through routines to prepare for the final six miles. Go through a mental checklist as you gather yourself for the final big effort. Resetting yourself physically can be a great way to get ‘centred’. Cues such as ‘face and shoulders relaxed’, ‘high hips’, ‘crisp cadence’ and ‘light footstrike’ were on my list – decide on yours and use them to steady yourself.

Dublin Marathon Phoenix park

The final stages

• Embrace the task

‘The race begins at 20 miles, everything else is just transport’ is one of the maxims that sum up the toughest section of the marathon. And it’s true that the final six or so miles of the marathon do require a disproportionate amount of your mental and physical effort. The final quarter of the race is what makes you a marathoner. Don’t fear the struggle, embrace it – it’s why you lined up in the first place.

• Dedicate the miless

Research has shown that having a self-transcending motivation can help improve sports performance. Use that now. Dedicate each of the final few miles to someone important in your life. This will help you tap into that broader motivation but also break the final bit of the race into manageable chunks.

• Fuel creatively

Right up until the last couple of miles, taking on fuel can still help you, but you might feel you’ve had enough. Studies have shown there are benefits to just rinsing your mouth with carbohydrate drink before spitting it out. So if you feel you can’t take on any more, give that a try.

• Race it home

Even at the end, it’s still a race; remembering that helps you push through the final mile or two to the finish. Pick a vest 20-30m ahead and see if you can reel the runner in, then pick another. See if you can pull others along with you, too. Good luck!


Source: Tom Craggs,

Which Protein Powder Should You Choose?


Protein powders are probably the first thing that spring to mind when you think of sports nutrition supplements. They’re no longer considered to be exclusively for bodybuilders and elite athletes — in fact, protein blends are quickly becoming a cupboard essential for all kinds of lifestyles and body goals.

So why are so many people taking protein? And how do you even know where to start with all different types available out there? Read on to have all your protein questions answered.

What Is Protein?

Proteins are molecules made up of amino acids, which are the body’s bricks and mortar for rebuilding muscle, replicating DNA, and catalysing metabolic reactions. The human body can biosynthesise some amino acids, but not all of them, so you need protein in your diet to get the rest.

Like carbohydrates and fat, protein is classed as a macronutrient, which means it’s required in large amounts in your diet for your body to be able to function properly.

What Are The Benefits Of Protein?

Protein is involved in many vital processes within the body as well as being a valuable support to your fitness goals. It’s used to make enzymes and hormones, is an important component of every cell in the body, plus it’s a building block of muscle, cartilage, skin, hair and nails.

In regards to general wellbeing and fitness, here are some of the ways in which this powerful nutrient can help you out:

Muscle Building

Using data from 49 studies spanning over the last 23 years, a recent review in the British Journal of Sports Medicine concluded that dietary protein supplementation optimises both muscle mass and strength during resistance training.

Here’s how it works:

  • Resistance training stimulates two actions in the muscles simultaneously — catabolism (tissue breakdown) and anabolism (tissue growth).

  • The factor that affects which one is favoured in the body the most is called ‘net protein balance’. A positive net protein balance favours anabolism, and a negative one favours catabolism.

  • Consumption of adequate dietary protein puts the body into positive net protein balance, and so enhances muscle growth while resistance training

It’s not just muscle mass and strength that protein consumption improves, either. A study in the Journal of the International Society of Sports Nutrition found that protein supplementation reduces muscle fatigue, too —meaning you could blast through a week of intense training if you stay topped up throughout the day.

Increasing your muscle mass and strength isn’t just great for gym selfies and looking good by the pool though — it’s key for good health as you grow older. ‘Sarcopenia’ is the degenerative loss of muscle mass in aging individuals, causing frailty and loss of muscle function. It’s incredibly common, but entirely preventable with proper nutrition and adequate resistance exercise.

Weight Management

Higher protein diets have also demonstrated the ability to help with weight management. Of course, a healthy, balanced diet is the key to keeping the extra pounds at bay, but something about this mighty macronutrient seems to be helping people to lose weight, and keep it off. Here’s how:


Thermogenesis is the natural increase in the energy your body uses after eating. Protein causes a higher rate of dietary thermogenesis than other nutrients — research in the Nutrition & Metabolism journal explains that eating protein can actually allow the body to blast through up to 20-30% more calories than carbohydrates or fat.


Simply put, protein helps you stay fuller for longer — reducing the chances of you ‘accidentally’ grazing your way through a whole packet of biscuits and share bag of Doritos in between your meals. Based on a visual analogue scale, which measures perceived appetite, people have been found to be fuller after a 60% vs. a 19% protein meal.


Muscles are metabolically active, which means that they require energy to simply exist. So, the more muscle tissue you have, the more calories your body will burn every day.

It is worth highlighting though, that if you’re looking to go down a belt notch or two, eating a higher protein diet doesn’t mean simply eating all the protein you can manage without any consequences. You do still have to be mindful of the energy you’re consuming vs. the energy you expend.

Preserving Muscle

If you’re trying to lose weight through dieting and are restricting your energy intake, it’s still really important that you maintain an adequate intake of protein — otherwise your body will be burning muscle mass for energy, as well as fat. Which is less than ideal for that sculpted physique you had in mind…   

How Much Protein Do I Need?

It’s recommended that the baseline requirements for adults is 0.75g of dietary protein per kilogram of bodyweight per day. That’s around 55g per day for the average sedentary man and 45g per day for the average sedentary woman (equivalent to a sirloin steak).

However, for anyone looking to muscle-up, sculpt their bodies and improve athletic performance —this amount increases.

To maximise muscle growth, research from the Journal of Sports Sciences recommends consumption of between:

  • 1.3-1.8g per kilogram of bodyweight per day (the amount between these two points depends on training status) and;

  • Up to 1.8-2g per kilogram of bodyweight per day during periods of energy restriction to prevent muscle loss – more than double the government recommendations.

You might be thinking: can’t I just get all my protein from food? And the answer is yes, you can.

Protein supplements aren’t intended as a substitute for your everyday meals, they’re there to work alongside a healthy, balanced diet as a convenient way to up your protein intake, at a much lower cost.

For instance, your average supermarket chicken breast will set you back around €1.50 and contains 24g of protein per 100g, while the average scoop of whey protein powder costs around €0.60c and scores around 80g of protein per 100g.

When you see the figures, it’s really a no-brainer for individuals looking to boost their diet and achieve their fitness goals. Plus, it takes out the time and effort of meal prep and cooking!

How To Choose A Protein Powder

After laying out all those benefits on the table, you’re probably keen to get your hands on some of this must-have supplement yourself — but where to begin?

Which Protein Should I Use?

There are so many protein powders out there — you should pick one that’s best suited to your personal goals. Whether you’re looking to bulk-up, build muscle, lose weight, or just get yourself into a healthier shape, there’s a blend that’ll be just right for you.

Here’s a rundown of the most commonly used protein powders available:

Whey Protein

Whey is an all-natural by-product of milk, and whey proteins are isolated from this during filtration. Whey protein is the most commonly used protein supplement due to its excellent digestibility, amino acid profile, and absorption rate.

Whey Isolate

Whey protein isolate comes from exactly the same source, only it’s been expertly filtered to remove most of the fat and carbohydrates that are naturally present in whey concentrates — making this ideal if you’re watching your calorie intake.


Casein is derived from milk and it has a much slower absorption rate than whey protein. This means that it takes longer to be completely digested and used by the body, making it good for providing your muscles with a sustained supply of protein between meals or even while you sleep.

Weight Gainer Blends

Weight gainer blends are perfect for individuals trying to increase size and mass. Your body can only do this if it’s in calorie surplus, which is when you’re consuming more calories than you burn, and this can be difficult and expensive through food alone.


The demand for plant-based protein powders has increased dramatically with the ever-increasing population of vegans. Supplementation is perhaps even more important in their case too, as they aren’t getting any protein from meat or animal products.

When Should I Take Protein?

As protein powders are so convenient, you can pretty much have a shake wherever you are and whatever you’re doing with your day.

If you’re just looking to generally increase your protein intake, then take your protein whenever works best for you — some people like to add protein powders to porridge/cereals in the morning, or make up shakes to have on-the-go.

It’s especially important for your muscles to have a supply of protein after you’ve exerted them through exercise though, as this will help with muscle recovery and growth. Some fast-absorbing blends, like whey protein are therefore best consumed 30-60 minutes before or after a workout, to maximise intake.

Slow-releasing blends, like casein, take longer to be digested and so provide a more sustained supply of protein to your muscles over time. This makes them a great choice to keep you full between meals, or just before bed so that you have a protein supply throughout the night.

Take Home Message

The power of protein is pretty clear. Whether you’re looking for gains, want to drop a few dress sizes, or just want to set yourself up for a healthy future, supplementing your diet with the right protein powder can really support and fuel your ambitions.

Source: Jennifer Blow has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research

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