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How to make a perfect Post Workout shake

Posted June 16, 2017

Want to make the perfect post workout shake? Here's an easy guide on how to do it. For physique or fitness purposes, getting the PWO meal sorted is number one on the nutrition to do list.

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What times should I take Amino Acids each day?

Posted June 08, 2017

For lean muscle and workout support I get asked that question a lot. If you've been wondering what times of day you should be taking Amino Acid Supplements, here's an easy guide you can use when you need it...

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Question: Is it ok to take Defining Whey at bedtime or is Casein better?

Posted May 10, 2017

Question: Is it ok to take my Defining Whey protein powder as a bedtime supplement or is it best to use Casein protein powder instead? I'm supplementing Defining Whey protein 2 to 3 times a day but now looking...

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How to cook with Whey Protein, and can you heat it safely?

The bodybuilding community has always benefitted from diet plans rich in protein, and shown us the results on stage, on screen, and in the gym. The majority of fitness professionals also support their same...

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Are you experiencing Muscle Soreness and Slow Recovery?

An often overlooked reason, that'll slow down muscle recovery, is poor gut health. If it's not optimum then you can't expect recovery to be ideal either. All the amino's and protein powders we eat need...

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DIY Home Made Protein Bars – plus what to avoid!

Finding a decent protein bar is not easy. Avoid these ingredients: Sugar alcohols, xylitol, erythritol, sorbitol, fructose, high...

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Casein Protein Advice – What is it and how to use it

Posted June 25, 2016

There are 2 proteins that come from cows milk. Whey, the one most widely known for sports nutrition, and the other Casein. Casein takes a lot longer to digest than Whey. The slow digestion is useful when there are...

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My Top 5 Amino Acid supplement list to end muscle soreness

Posted June 10, 2016

I’m often asked what Amino Acid supplements to use to speed muscle recovery and reduce nagging soreness that lasts for days after training. Amino Acids are the building blocks of muscle, but some...

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Whey Protein Advice – How to choose one for you

Posted May 31, 2016

For lean muscle, Whey is the go to for protein support. It’s also great for helping overall health. But you may have wondered which type of Whey is best – Whey Concentrate, or Whey Isolate? Let’s take a closer look.

Whey Concentrate

Pure NZ Whey / Pure NZ Primal Whey / Defining Whey Premium

Due to undergoing the least production steps, Whey Concentrates usually contain more complete nutrition. This makes them a better choice for everyday use. Whey Concentrates from NZ are popular because, coming from cows that mainly eat grass, this results in the healthiest nutrition profile.

Whey Isolate

Pure NZ Isolate / Pure NZ Primal Isolate

If you need to cut out lactose (for lactose intolerance), or are counting calories very closely, then a Whey Isolate is for you. Isolates are made using an extra step of processing, removing almost all fat and carbs (lactose), to produce the highest protein content powder. This equals fractionally faster digestion speed, and lowest calories, but may mean less health support compared to a more nutritionally complete Whey Concentrate.

Initial Verdict

For maximum nutrition Whey Concentrate is best – but post workout, Whey Isolate has the edge for speed of delivery to hungry muscles. But there is an exception to the rule...

Cross Flow Micro-filtration Whey Isolate

Pure NZ Pro Iso XF

This type of Whey is the most highly regarded, and the most expensive to produce. It’s made using a careful technique called Cross Flow Micro-filtration. This method preserves the maximum amount of health benefits naturally in Whey. This Whey combines the best of both worlds – ultra low fat, carbs, and lactose, faster digestion speed, plus a more health supportive nutrition profile. It also tastes better (Isolates are traditionally thin in consistency and taste).

Recommendations

The two Whey powders I stick to myself are Pure NZ Whey and Pure NZ Primal Whey – both are Whey Concentrates. For body and health support, they’re the way to go. When comparing taste and ease of mixing, Pure NZ Whey has the upper hand, but other than that they offer equal benefits. If your diet requires you to go ultra lean on calories or lactose free, then go with Pure NZ Isolate or Pure NZ Primal Isolate instead. Or, for all the benefits of Whey Isolate, plus optimum nutrition, then Pure NZ Pro Iso XF is the best choice.

Remember

Good quality Whey proteins contain very high amounts of naturally occurring Branched Chain Amino Acids. These are the key Amino Acids that support lean muscle. Whey also contains other nutritional properties that help contribute to lowering body fat, and to boosting immunity. If you’re prioritising supplement choices to support your fitness, then start with a good quality Whey first on the list, and work from there.

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Rachel Millns, Miss Universe NZ, talks diet, exercise, and living

Rachel Millns is the newly crowned Miss Universe New Zealand, 2014. Passionate about skincare, nutrition and overall wellbeing, Rachel kindly agreed to a chat about herself and healthy living.

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How to make a perfect Post Workout shake

Want to make the perfect post workout shake? Here's an easy guide on how to do it. For physique or fitness purposes, getting the PWO meal sorted is number one on the nutrition to do list.

What times should I take Amino Acids each day?

For lean muscle and workout support I get asked that question a lot. If you've been wondering what times of day you should be taking Amino Acid Supplements, here's an easy guide you can use when you need it...

Question: Is it ok to take Defining Whey at bedtime or is Casein better?

Question: Is it ok to take my Defining Whey protein powder as a bedtime supplement or is it best to use Casein protein powder instead? I'm supplementing Defining Whey protein 2 to 3 times a day but now looking...