Cholesterol is a fatty substance known as a lipid and is vital for the normal functioning of the body. Some cholesterol comes from our diet but most come from our liver from saturated fat. High level of lipids in your blood (hyperlipidaemia) can have an effect on your health.

High cholesterol doesn’t cause any symptoms, but it increases your risk of serious health conditions.
Cholesterol is carried out in our blood by proteins, and when the two combine they are called lipoproteins.

There are ‘bad’ LDL and ‘good’ HDL cholesterol. LDL (low-density lipoprotein) carries cholesterol from our liver to the cells. If there is too much for the cells to use it can build up in the artery walls leading to disease of the arteries. HDL (high-density lipoprotein) carries cholesterol away from the cells and back to the liver, where it is either broken down or passed out of the body as a waste product.

Higher levels of HDL are better. It helps prevent arteries from becoming clogged. Several factors can rise up blood cholesterol level. The major one is obesity, like also lack of exercise and high consumption of saturated fat. So keep saturated fatty acids intake to a minimum.

Eat unsaturated fat. You will find these in plants, nuts, seeds and fish like salmon or tuna. Get active to boost your HDL level. Get at least 30 minutes a day of moderate activity most days of the week.

So to protect you from getting heart disease stay at healthy weight, be active, reduce alcohol consumption and stop smoking.

Muscular fitness is the ability of musculoskeletal system to perform daily and recreational activities without undue fatigue and injury. Muscular fitness involves having adequate muscular strength and endurance. Muscular strength – is the ability of a muscle or group of muscles to contract with maximal force. It describes how strong a muscle is or how much force it can exert.

Muscular endurance – is the ability of muscle to contract repeatedly over an extended period of time. It describes how long you can sustain a given type of muscular exertion.
You can build better muscular strength and endurance through resistance training.

Resistance training is also referred to weight or strength training and can be done with measured weights, body weight, or other resistance equipment (i.e. exercise balls, Kettlebells).

Weight training stress the body’s musculoskeletal system which enlarges muscle fibres and improves neural control of muscle function, resulting in greater muscular strength and endurance.

Regular resistance training can make daily activities easier. Taking stairs, carrying backpack or bags of shopping will seem more natural. No matter what your fitness and health goals, resistance training is important and rewarding wellness tool throughout your whole life.

Eating “clean”? What does it actually mean?

Clean eating is a simple concept. Rather than revolving around the idea of ingesting more or less of specific things (for instance, fewer calories or more protein), the idea is more about being mindful of the food’s pathway between its origin and your plate. At its simplest, clean eating is about eating whole foods, or “real” foods — those that are un- or minimally processed, refined, and handled, making them as close to their natural form as possible.

Unprocessed foods include:

• Fresh fruits and vegetables

• Dried legumes

• Nuts

• Fresh eggs

Minimally processed foods include:

• Unrefined grains, like whole wheat bread and pasta, popcorn, steel-cut oatmeal, quinoa, and brown rice

• Frozen fruits and vegetables

• Unprocessed meat; wild over pastured, pastured over grain-fed

• Hormone-free dairy

• Oils

Pesticide – free organic food is preferable to avoid consuming added hormones or chemicals. Unlike nearly all diets, the ‘Clean Eat’ recipes don’t include precise amounts – that’s because clean eating is all about getting used to relying on your natural hunger and fullness cues to tell you when to eat and when to stop. It’s important to note that eating clean doesn’t give you free reign to eat endless quantities. They may be healthy, but they still have calories. So think of your plate in terms of fifths: three-fifths should be fruits and vegetables, one-fifth should be protein, and one-fifth healthy carbs. Also, eating clean doesn’t mean you need to eat everything raw and straight from the ground. It means choosing minimally processed foods with few ingredients on the label, if it has a label at all, cooking more of our own meals, as we did 50 to 60 years ago, rather than relying on processed convenience foods.

Multiple studies have also shown diets rich in whole foods like wholegrain carbs, nuts, fruit and veg – and low in the likes of ready meals, biscuits and fast food – can reduce your risk of life-threatening conditions such as type2 diabetes, heart disease and even certain cancers.

There is also evidence that a real food diet can even benefit your looks – by leaving skin clear and glowing and hair strong and shiny and helps you lose weight.

What is your body type?

Body type — whether ecto, meso, or endomorph — can determine what sports suit you best, as well as what you should be eating to fuel your activities. Yes, it’s true — those darn ectos can get away with a little extra pasta!

WHAT IS EATING FOR YOUR BODY TYPE?

Many people think that “body type” just describes the way someone looks. In fact, your body type can also provide information about how you respond to food intake and about your hormonal and sympathetic nervous system (SNS) characteristics.

Physique characteristics can thus be linked to metabolic differences between individuals. Once someone establishes their body type, they can then adjust nutrient intake to maximize body composition and health related goals.

There are three general categories of body types (somatotypes): ectomorph, mesomorph, and endomorph.

Very few people fall perfectly into one of the three categories. People are often a mix of characteristics. Additionally, years of training and good nutrition can change the outward appearance of one’s body.

For instance, a bodybuilder might be mistaken for a “natural” mesomorph when in fact, s/he is really an endomorph who’s trained and dieted hard; or an ectomorph who’s spent years guzzling protein shakes and doing the power lifts.

An ectomorph who’s gained a little weight around the middle from a sedentary lifestyle and poor nutrition might assume they’re more endomorphic.

However, most people can find their general tendencies in one of the three groups.

Ectomorphs are thin individuals characterized by smaller bone structures and thinner limbs. Think of a typical endurance athlete. They tend to be thyroid and SNS dominant with either a higher output or higher sensitivity to catecholamines like epinephrine and norepinephrine. This profile is linked to a fast metabolic rate and a high carbohydrate tolerance.

This group generally does best with more carbohydrates in the diet, along with a moderate protein and lower fat intake. A nutrient distribution for this body type might be around 55% carbs, 25% protein, and 20% fat.

Mesomorphs have a medium sized bone structure and athletic body, and if they’re active, they usually have a considerable amount of lean mass. Many explosive athletes like wrestlers and gymnasts fit these criteria. Mesomorphs tend to be testosterone and growth hormone dominant. This profile leads to a predisposition for muscle gain and the maintenance of a lower body fat.

Mesomorphs typically do best on a mixed diet, consisting of balanced carbohydrates, proteins, and fats. A macronutrient split of 40% carbohydrate, 30% protein, and 30% fat can work well.

Endomorphs have a larger bone structure with higher amounts of total body mass and fat mass. Football lineman and powerlifters are frequently endomorphs. They tend to be naturally less active. Where the ectomorphs tend to burn off excess calories with near constant movement, excess calories in endomorphs do not seem to cause that same increase in expenditure. This means that excess calories are more likely to be stored as fat. This profile leads to a greater propensity for energy storage, including both lean mass and fat mass. This can also mean a lower carbohydrate tolerance.

Endomorphs typically do best on a higher fat and protein intake with carbohydrate intake being controlled and properly timed (e.g., after exercise). So that’s what we recommend: more fat and protein, less carbohydrate.

A NUTRIENT DISTRIBUTION FOR THIS BODY TYPE MIGHT BE AROUND 25% CARBS, 35% PROTEIN, AND 40% FAT.

Drink lemon water first thing in the morning!

Lemons are packed with nutrients, including vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium, and fiber. They contain more potassium than apples or grapes. Not only are the benefits of lemon water endless, it’s one of the most substantial and simple changes you can make for your health.

Because of how hard lemon juice can be on the enamel of your teeth, it’s important to dilute it with water of any temperature (lukewarm is recommended). Drink it first thing in the morning, and wait 15 to 30 minutes to have breakfast. This will help you fully receive the benefits of lemon water, which are listed below.

Benefits of lemon water

1. Reduces inflammation.

If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where disease states occur. It removes uric acid in your joints, which is one of the main causes of inflammation.

2. Aids digestion.

Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract, it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating.

3. Helps you lose weight.

Lemons contain pectin fiber, which assists in fighting hunger cravings.

4. Cleanses your system.

It helps flush out the toxins in your body by enhancing enzyme function, stimulating your liver.

5. Keeps your skin blemish-free.

The antioxidants in lemon juice help to not only decrease blemishes, but wrinkles too. It can also be applied to scars and age spots to reduce their appearance, and because it’s detoxifying your blood, it will maintain your skin’s radiance.

6. Gives your immune system a boost.

The level of vitamin C in your system is one of the first things to plummet when you’re stressed, which is why experts recommended adding extra vitamin C during especially stressful days.

7. Excellent source of potassium.

As already mentioned, lemons are high in potassium, which is good for heart health, as well as brain and nerve function.

8. Freshens your breath.

It also helps relieve toothaches and gingivitis. Because the citric acid can erode tooth enamel, either hold off on brushing your teeth after drinking lemon water or brush your teeth before drinking it.

9. Gives you an energy boost.

Lemon juice provides your body with energy when it enters your digestive tract, and it also helps reduce anxiety and depression. The scent of lemons has a calming effect on your nervous system.

10. Helps to cut out caffeine.

Replacing morning coffee with a cup of hot lemon water helps cutting out caffeine. You’ll feel refreshed, and you no longer have to deal with afternoon crash.

11. Helps fight viral infections.

Warm lemon water is the most effective way to diminish viral infections and their subsequent sore throats. Plus, with the lemon juice also boosting your immune system, you’ll simultaneously fight off the infection completely.

Recommended amount:

For those who weigh less than 60kg, squeeze half a lemon worth of juice into a glass of water, if over 60kg, use an entire lemon juice. You can dilute the lemon juice more, depending on your personal taste.

Formulated with high quality ingredients, new MUTANT ISO SURGE is a fast-acting Whey Protein Isolate & Hydrolysate formula in 10 insanely delicious flavours, including Cookies N Cream, Triple Chocolate, Mint Chocolate Chip, Coconut Cream, Strawberry Milk Shake, Vanilla Ice cream, Birthday Cake, Banana Cream, Chocolate Fudge Brownie and Peanut Butter Cream.

What’s inside the Mutant ISO Surge?

• High speed absorption to get protein into your muscle tissue FAST

• Premium high quality protein with extra bio-availability

• Amazing gourmet flavours

• 25g protein per scoop

• For a complete Surge of protein and flavour – pure and simple.

The summer is almost here! For you to be lean, we’ve already covered “the single thing you can do to lose weight”. Now we are going to show you what to include in your grocery list for the ultimate goal – be the leanest version of yourself this summer. We have put together the essential foods that are a must in your grocery shopping list.

– Egg Whites: With over 3.5 grams of protein, Calcium, Zinc, Magnesium, Vitamin D, Е, B12 and 0 grams of fat ,the egg whites are a staple.

– Chicken: 100 grams of chicken meat (no skin) contains 29 grams of protein, 4.33 g. of glutamine and 7.41 grams of fat. We recommend not to fried it. Instead go for chicken breasts in the oven

–Beef: Beef is an important part of a clean eating diet. A lot of vitamin B12, no carbs, 11 grams of fat and around 30 grams of protein. If you prefer minced meat, we recommend you go to your local butcher and pick the meat you like. Your butcher will mince it in front of you. That way you can be sure what you are having.

–Nuts: High in fibre and protein most of the nuts are suitable for the cutting season, especially raw and unflavoured walnuts, almonds, pistachios and cashew.

– Broccoli: High in vitamin A, B, C, and over 3.3 grams of fibre (per 100 grams. ) The broccoli are a must if you want to be lean and shredded. Broccoli boosts your immune system because it is full with vitamin C. But perhaps the most beneficial fact is that broccoli is considered one of the most filling side dishes.

–Beans: Beans have been a favourite weight loss food for quite some time and for a good reason. With 24 grams of protein and around 25 grams of fibre per 100 grams a cup of beans will fill you up, so you can work out properly and not feeling hungry or guilty.

-Water– Water is essential! It removes away the toxins from your body, it regulates your cooling system and forms around 70% of your muscles. Water is the source of life, and if you want to be lean and healthy- drink water, not soft drinks, water!

-Grapefruit– Grapefruit has a role in your weight loss diet. There are even diet plans based around the grapefruit. It’s not necessary to build your diet 100% on grapefruit but it’s a must to have some occasionally. Grapefruit is high in Vitamin C, has low glycaemic Index (glycaemic index determines to what extent the sugar content of the blood will increase after eating a particular food) and also Improves digestion.

-Tuna– The meat in tuna is one of the richest in protein, in comparison not only with other fish but also a lot of mammals. It is high in vitamins B3, B6 and B12 and also Phosphorus, Magnesium and Iron. If you are outside, hungry and in a hurry, you can get a tuna sandwich with whole grain bread to go and stay with a clear conscience.

-Cottage cheese– 100 grams of fat free cottage cheese is high in Calcium, contains 20 grams of protein and it is low in carbs and fat. Most of that protein is casein, which makes it great for a last meal, before going to bed. Because of that, cottage cheese is a popular product in diets both for bulking and cutting season. Keep in mind that cottage cheese is perishable. So buy often and in small quantities.

Remember, every day you are getting closer to your goals. They might not come as quickly as we want them to, but they will come. Just remember: if you cheat on your diet or skip a training session just continue by schedule. You haven’t ruined your plan and your progress is intact, as long as you stay motivated and positive.

FIRST OF ALL, WHAT IS ‘SARCOPENIA’?

At some point during our 30s, we start losing muscle mass at the rate of around 5% per decade, due to the aging process. This will affect things such as balance and your ability in performing day to day tasks.

WHO IS AFFECTED BY SARCOPENIA?

This condition will usually start to become apparent at around the age of 30 and worsens significantly past the age of 75. People who live a sedentary lifestyle, people who don’t exercise or stay active, people who don’t get enough essential vitamins and minerals and people who don’t get enough protein will be affected by this condition a lot more than others, who live a healthy and active lifestyle.

Although as of yet there is nothing we can do to completely stop this process happening, however there are many measures we can put in place to avoid it as much as we possibly can.

WHAT TO DO IF YOU FEEL THIS MAY BE AFFECTING YOU?

If you feel like you live an active lifestyle and have proper nutrition but still suffer, there have been studies showing that supplementation can have a positive effect on the symptoms associated with Sarcopenia, symptoms can include such things as weakness, stiff joints and loss of stamina

Supplements such as creatine along with a weight resistance training programme, vitamin D and protein supplements have been shown to aid in maintaining muscle strength and physical performance.

Here’s a simple test in measuring the flexibly, balance and muscle strength of an individual. Developed by the Brazilian physician Claudio Gil Araujo, who claims that this simple test can predict how long you would live. While we agree that flexibility, balance and muscle strength are key factors for longevity, it is no prophecy of your life expectancy. We do hope however you will find it motivational to make you move and exercise more.

 1.     Stand in bare feet with clear space around you

2.     Without leaning on anything lower yourself down to a sitting position

3.     Now stand back up trying not to use your hands, knees, forearms, or sides of your legs.

Scoring

The score is based on a ten point scale with a point subtracted every time a hand or your knees are used to support you.

Ever thought about cleaning up your eating habits? Sick of the same old snacks? Check out this daily meal plan for great tips and ideas on how to clean up your eating habits!

We’re all guilty of snacking, whether it’s on the right nutrition or not but there’s no harm in snacking, throughout the day our body needs to fuel up. Just walking around the office or lifting & carrying at work is burning up those calories. Obviously burning calories is what everyone requires to lose weight but our intake of foods and drinks are our daily sources of fuel. Let’s take a look at some healthy alternatives and meals that may come in handy to ditch that lunchtime sandwich & crisps!

Breakfast

Breakfast is often described as the ‘most important meal of the day’ but is it true? When it comes to working out it’s recommended to exercise as early as you can after fasting over night so that your body is using the last of its fuel stores. So maybe breakfast is the best meal to refuel for the day ahead? We all know the go to breakfast stables can be the bowl of cereal normally quite high in sugars or toast as they’re easy and on hand, but how about mixing it up with pancakes or overnight protein oats?

Pancakes

Ingredients:

·         3 Medium Eggs

·         2 Bananas (1 large if available)

·         150ml Coconut or Almond

·         5tbsp of Rice Flour (deduct a tbsp for Carob Powder for chocolate flavouring)

·         1tsp of Xanthan Gum (optional for binding)

·         Coconut Oil

Method:

Combine all products in a mixing bowl, heat pan on medium heat, place your coconut oil into the pan and then ladle in your mixture, decorate with various fruits of choice, enjoy!

Over Night Protein Oats

Ingredients:

·         40g of Oats

·         40g of Natural Yoghurt (Fat Free Alternative)

·         80ml of Milk (Personal Choice)

·         1 Scoop of Personal Favourite Protein Powder.

·         Fruit or Nuts (Optional Topping).

Method:

Combine your oats, yoghurt, milk & protein powder and mix well. Place into a bowl or Tupperware (for on the move) box of choice. Place into the refrigerator before heading to bed. Enjoy your delicious meal in the morning packed full of goodness and protein for your day ahead!

Mid-Morning/Afternoon Snacking

Everyone from time to time can find themselves feeling peckish between meals and that’s no different when it comes to the gaps between your breakfast, lunch and your evening meal. It’s very easy if you’re passing a shop or vending machine whilst out and about or at work to grab a packet of crisps or have a couple of biscuits with your hot beverage, admit it we’re all guilty of this! But what alternatives could you choose to help quell that between meal hunger?

·         ­Fruit – Fruit is an obvious healthier choice when it comes to snacking. Everyone has heard the saying ‘consume 5 portions of fruit or vegetables per day’ so now there’s no better time! Grab yourself a banana, these come packed with potassium to boost your energy and are packed full of good starchy carbs.

·         Nuts – There’s no better option if you’re looking to graze throughout the day than a handful of nuts, packed full of those good fats and protein! Try to stick to the natural alternatives rather than reach out for the pub favourite ‘Dry Roasted’. Almonds, cashews & walnuts are some of most popular choices when it comes to grabbing a quick snack.

·         Beef Jerky – Here’s one for the meat lovers! Beef Jerky comes packed with protein, if you can bear the chewy delight that is Beef Jerky then you’re onto a winner!

·         Water – It is very easy to be confused by your body’s demands, at times you may consider yourself hungry but really this is your body crying out for fluids! If you feel yourself becoming peckish try knocking down a glass of water first, wait for approximately 20-30 minutes and see how you feel after that, you may have just been feeling a little dehydrated!

·         Protein Bar – An easy alternative to snacking on chocolate or crisps! A protein bar can come packed with protein ranging between 15-30g! These bars are usually low in carbs and sugars which in return means lower calories, making this a filling snack whilst on the go.

·         Hummus – This chickpea delight from the Middle-East is an ideal snack whilst on the go! Easy to make yourself or cheap enough to buy from your local supermarket it comes packed with iron. A great accompaniment for this snack is sliced up vegetables especially red peppers or carrots adding to a higher vitamin intake!

Evening Meal

So it’s that time of the day! You’ve been hard at work all day, maybe you’ve crammed in a quick gym session after work and all you want to do is put your feet up! But how easy is it to go for the quick option when it comes to your evening meal? The correct answer is; very! It’s far too easy to put a frozen pizza into the oven or ring the local takeaway for your favourite stable of choice. Now it’s time to get creative in the kitchen & prepare some quick, tasty & wholesome nutritious meals!

Chicken Pesto Pasta

Ingredients:

·         2 Sliced Chicken Breasts.

·         Chopped Broccoli.

·         200g Wholegrain Pasta (or your own personal choice).

·         2tbsp Reduced Fat Green Pesto.

·         Salt/Pepper.

·         1tbsp Olive Oil (or try a spray for reduced calories).

Method:

·         Firstly, prepare your pasta as directed.

·         Gently heat pan on a medium heat and add in your oil.

·         Add in your sliced chicken (add salt/pepper to season if required), add 1tbsp of reduced fat pesto and sauté until chicken is cooked through.

·         Add in your chopped broccoli and continue to sauté your ingredients for a further 4 to 5 minutes.

·         Now add your cooked pasta and the rest of the pesto and stir through thoroughly.

·         Serve and enjoy!

Hot n’ Spicy Roasted Red Pepper & Tomato Soup

Ingredients:

·         300g Roasted Red Peppers (drained).

·         250g Cherry Tomatoes (halved).

·         1 Crushed Clove of Garlic.

·         1 Vegetable Stock Cube.

·         1tsp Paprika.

·         1tbsp Olive Oil.

·         4tbsp Ground Almonds.

·         100ml Water.

Method:

·         Place all the ingredients into a blender.

·         Blend until the ingredients are of a smooth consistency.

·         Season to taste and heat until piping hot before serving, enjoy!

Supper

Supper may not be for everyone but again a guilty pleasure is to grab a quick snack before bed. Sometimes it’s the foods we enjoy in the morning that we have before bed, but cereal etc. packed high in sugars and is the last thing you want to be putting away before getting your head down! You can always relate back to the snacking options earlier in the article or try these guilt free options before hitting the hay…

·         Peanut Butter (or other variation) – Spread a little bit peanut butter on a rice cake for a guilt free tasty bite to eat.

·         Oranges – Oranges come packed full of fibre which will give you that satisfaction of feeling fuller for longer!

·         Avocado – Again spread half an avocado onto a rice cake to fulfil you hunger needs.

·         Cherry Tomatoes – With hardly a calorific reading these little gems are a snack that you can eat until you’re literally ready to burst!

Different Healthier Sources

·         Protein – Seafood, white meats, milk, cheese, yoghurt & eggs.

·         Carbs – Rice, rice cakes, quinoa, wholegrain pasta, sweet potato, strawberries, lentils.

·         Fats – Avocado, dark chocolate, nuts, seeds.

Hopefully this will have given you a greater insight on how to structure your eating habits throughout the day. We all know it’s not easy to stay on track but don’t forget this isn’t a strict plan, everyone needs their ‘cheat day! ´. Always reward yourself every now and again but don’t let that reward become an excuse for slipping into your old habits! There are always easy and simple guides out there to follow, but you are the judge of your own, everyone is different. It’s great to know we’re all unique! Combining healthy eating along with exercise sounds tough but seeing is believing, the feel good factor is where it’s at! Best of luck on your ‘Meal Switch Up’ journey!

Check out our range of Healthfoods to help aid your journey ‘here’.

What is Protein?

Protein is one of the key ‘macronutrients’ that is essential to your diet, alongside Carbohydrates and Fats. Protein is made up of Amino Acids, Amino Acids are the foundations in which proteins need to develop. Eight out of around 20 Amino Acids have been deemed as essential to the human diet: Leucine, Isoleucine, Valine, Threonine, Methionine, Phenylalanine, Tryptophan and Lysine. All the key Amino Acids have different purposes that make up the molecular DNA of Protein.

Protein is a key component of your body, every cell in your body contains Protein and your hair and nails are mostly made of it as well. Your body uses it to build and repair body tissue, and it is needed to make enzymes, hormones and other body chemicals as it is a very important building block for body development.

How much Protein Should I Eat?

The Daily Reference Intake (RFI) for Protein is 0.8g per kilogram of bodyweight or 0.36g per pound of body weight. However, it has been scientifically proven that increasing your Protein intake can boost your metabolism and reduce your appetite. One study showed that a Protein intake of 30% per day can help the metabolism by 80-100 calories per day. The more your body needs to repair itself, then the more Protein you would need to keep your body in a healthy way. There are claims that a high Protein diet causes problems within kidneys, however, this has never been proven but obviously having an obscene amount of Protein per day can be dangerous but there is no proven limit as it varies from person to person.

Using Protein to gain Muscle and Strength.

Muscles are developed using mostly Protein, and as with most components of the body, muscles are consistently being damaged and repairing themselves. Therefore, to gain more muscle, your body needs more Protein available for synthesising than it is breaking down. Because of this, people who want to increase their muscle need a higher Protein intake, which studies show is around 2.2g of protein per kg of body weight or 1g of Protein per pound of body weight.

High Protein Diets

There are numerous benefits for having a high Protein diet. Protein is proven to curb hunger, meaning the higher the protein content in your meal, the fuller you will feel after it – which can help you maintain a healthy weight. Protein also helps your body recover faster after a workout and can help build lean muscle which reducing muscle loss.

There are plenty of ways that you can up your Protein intake. The clear and obvious one is introducing higher Protein foods into your diet. Chicken Breast, Cottage Cheese, Lean Beef and Tuna are all foods that have a Protein content of over 50% whilst foods such as Yogurt, Eggs, Lentils and other types of Fish are still proven to have a very high Protein content.

The other big thing used to up a Protein intake is supplements, supplements often replace carbohydrates and fats with protein to help you feel fuller and make it healthier than normal food. There are plenty of different types of supplements used to increase a person’s protein intake across the day such as: Protein Powders like Whey, Diet Whey and Casein which is used to increase someone’s protein intake if they have not hit their protein goals for the day; RTG Shakes and Protein Bars, which are used to either help someone towards their protein goal or just as a snacking alternative. . Each supplement is designed to help its user in a certain way, for example Casein Protein is usually taken before bed and releases protein into the body throughout the night whilst you are asleep.