THE

PROTEIN NUTRITION

GUIDE
GUIDE
Contents

1 Why
protein?

2 Pick your
protein

3 Power your
physical activity

4 Fuel your
progress

5 Protein
myth-busting

6 Protein-powered
recipes

7 The final
word
 Why
protein?
Let’s get one thing straight
from the get-go. Protein,
whether it’s from food or
from supplements, is for
everyone. No matter if you’ve
gone for a run, got your
flow on at yoga, or hit the
weights hard in the gym.

It might feel daunting as there’s an overwhelming amount of information

out there, so, we’ve pulled together everything you need to know — where
protein comes from, why you need it, choosing the best one for you, and
even some tasty recipes that include your favourite protein powder.

Let’s get started.

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WHAT IS PROTEIN?
You might know the answer to this
question already, but in case you don’t,
or you need a refresher, here’s the 411.

Protein is one of the three major muscle, replicating DNA, and jump-
macronutrients we need in our diet — starting your metabolism. The human
the other two being carbohydrates and body can biosynthesise some amino
fat, but we’ll come onto that later. acids — this is a scientific term for how
our bodies naturally create compounds
Proteins are molecules made up of like amino acids. But we can’t create all
amino acids, which are the body’s of them, so you need protein in your
bricks and mortar for rebuilding diet to get the rest.

WHY IS PROTEIN
IMPORTANT?
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 protects all your joints) and muscles —
hormones and is an important including your heart.
component of every cell in your body.
Plus, it’s a building block of hair, That’s why it’s so important to make
skin and nails, cartilage (the tissue sure you have enough protein in
that make up your nose, ears and your diet!

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 How is
protein
powder
made?
For the best performance, you want
to refuel with the best-quality protein.

When it comes to supplements, we deliver only the best quality and value. We
can guarantee this because of the way we work — only ever using the finest-
quality ingredients, the most-trusted suppliers, and our own state-of-the-art
facilities to cut out unnecessary costs, so we can pass the savings to you.

Our dedicated product development team formulate our extensive

range based on the latest scientific research, and we only use accredited
suppliers that pass our stringent approval process. This means all our
products always adhere to strict European and global standards.

Check out our accreditations...

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WANT TO GET DOWN
TO THE NITTY-GRITTY?
1 
Firstly, we make sure your shake is super tasty.

Flavours differ depending on where you are. That’s why we

get you guys to help us taste test — your opinions are the
ones that count after all.

So, you know that our chocolate flavour is going to taste like
chocolate you know and love.

2 
Liquid whey is collected as a by-product of cheese or yogurt
production, we then put it through several processing steps to
increase its protein content.

Similarly, for our vegan products protein is collected from an

array of plant-based ingredients supplied by our most-trusted
suppliers. Then put through the following steps to ensure we
pass our own high standards as well as getting approval from
the Vegetarian and Vegan Societies, and the Soil Association.

3 
Every product is put through our x-ray machine to guarantee
100% purity.

4 
Next, we use near infrared technology to ensure every
product is the same as the last.

5 
Then, it passes through a three-millimetre filtration system to
remove any impurities — this helps the protein mix and absorb
with liquid.

6 
Finally, we use cyclone drying technology to dry the liquid
protein into a powder.

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TYPES OF
PROTEIN POWDER
We’ve got a huge selection of high-quality protein powders you can choose from
— tailored to your goals, ability or dietary requirements.

Whey Protein Powder 

Whey protein is sourced from milk and is packed with essential
amino acids — which are the building blocks of protein. There
are three different types of whey protein and all have unique
nutritional compositions — don’t worry though, we’re going to
clarify what they each do.

Shop all whey protein

Whey Concentrate
Whey protein concentrate provides your body with a convenient
hit of 80% high-quality protein — which contributes to the
growth and maintenance of muscle mass. The remaining 20% of
whey concentrate consists of carbohydrates and low fat.

Shop whey concentrate

Whey Isolate
Whey protein isolate is a purer form of protein. While being created
additional steps are taken to reduce the amount of carbohydrate
and fat content — resulting with a highly purified, 90% protein
content.

We took our protein isolate one step further by making Clear Whey
Isolate, a refreshingly juicy version in case you don't fancy a classic
milky shake.

Shop whey isolate

Hydrolysed Whey
Created using a unique process to help speed up protein
absorption in the body, while making sure essential amino acids
stay intact.

Shop hydrolysed whey

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Vegan Protein
Formulated entirely from plant-based protein sources like fava
bean, pea, soybean, and brown rice. Vegan protein powders are
a convenient way of getting a protein boost — we know it can be
tricky to get enough protein if you’re following a plant-based diet.

Shop vegan protein

Protein Powder Blends

Protein blends are formulated to combine multiple key ingredients
into one handy shake — saving you from having to take multiple
supplements.

Whatever your goal, they’re a great addition to your workouts

as they provide the nutrients you need to support your muscles,
along with additional ingredients like carbohydrates or amino
acids to suit your training needs.

Shop all blends

Gainers
Loaded with protein and carbohydrates, gainer blends are an easy
solution for anyone who’s looking to increase mass and strength.

Shop weight gainers

Weight Loss
Typically, lower in carbs, fats and sugars, but packed with protein
and blended with popular diet ingredients like green tea extract,
CLA, choline.

Shop weight loss

Informed Sport
This range of protein and supplements has been designed to
provide peace of mind for athletes and professional sports
teams. All the products in the range bear the Informed-Sport
logo, which means they've been batch tested by Sport Science,
a world-class sports anti-doping laboratory, to ensure all
substances are certified.

Shop Informed Sports

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Food & Drink Blends
Hitting your goals doesn’t mean giving up all the treats you enjoy.
Food and drink blends provide you with a protein boost alongside
a cheeky hot chocolate, coffee, or pancake.

Shop food & drink blends

Meal Replacement Shakes

Some days there just aren’t enough minutes in the day to get
everything done. It can be the same with hitting all your daily
nutrient requirements. That's where our range of specially tailored
meal replacement supplements will help you stay topped up on all
the nutrients you need.

Shop meal replacements

Bedtime Proteins
These blends are designed to be slow absorbing, providing a
sustained supply of protein between meals and even while you
sleep — so you’ll be sure to wake up ready to take on your next
workout.

Shop bedtime protein

Pro
Scientifically proven to deliver results. Our range of Pro protein
powders provide you with ingredients that have been highly
researched, meticulously formulated and developed to be the
best-in-class — so you know you’ll get the boost you need for
your workouts and to take your goals to new heights.

No matter what you’re striving for, the Pro Range has a leading
product to get you to the top of your game.

Shop Pro

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We know there’s a lot to choose from
when picking the right protein. Don’t
worry — we’ve got your back!

SPORT TAKE BEFORE TAKE AFTER

PERFORMANCE SLEEP EXERCISE

INFORMED BEDTIME WHEY

SPORT BLENDS I S O L AT E

HYDROLISED WHEY
WHEY C O N C E N T R AT E

WHAT WOULD
PLANT
BASED YOU LIKE FROM PREMIUM
QUALITY
A PROTEIN
VEGAN
POWDER? PRO

GAIN LOSE MAINTAIN

MASS WEIGHT WEIGHT

ME AL REPL ACEMENT WHEY WHEY

SHAKES I S O L AT E C O N C E N T R AT E

GAINER WHEY WHEY

BLENDS C O N C E N T R AT E I S O L AT E

PRO WEIG HT LOS S

BLENDS

ME AL REPL ACEMENT
SHAKES

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Pick your
protein
We’ve all got our own goals, right?
That’s why we’ve made it easy
to pick a protein supplement
tailored to your fitness journey.

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BUILDING MUSCLE
If you’re looking to build muscle quickly, then you’ve probably heard about
protein shakes.
They’re a super-convenient way of getting more protein into your everyday diet,
supporting your muscles throughout training.
And if you’re not getting enough protein? Your muscles will find it harder to grow
— regardless of how hard you train.

E V E R Y D AY E S S E N T I A L
Impact Whey Protein
The UK’s #1 protein powder for your everyday
nutrition. Our Impact Whey Protein provides
your body with convenient, high-quality
protein, which contributes to the growth and
maintenance of muscle mass — making sure
you’re getting the protein you need, each and
every day.

Shop now

V E G A N / P L A N T- B A S E D
Soy Protein Isolate
We’ve unleashed the power of the humble
soybean to give you a premium protein powder
that’s ideal to fuel you throughout the day.

Made from defatted soybeans using an innovative

process to make sure that it’s low-fat and low-
sugar — perfect for increasing protein intake
without adding unwanted extra calories, too.

Shop now

PRO
THE Whey™
Our premium tri-whey formula with added
enzymes. THE Whey™ features a blend of
isolate, concentrate, and hydrolysed protein. It
delivers high-quality protein, which contributes
to the growth and maintenance of muscle mass,
as well as essential amino acids.

Shop now

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WEIGHT LOSS
When it comes to losing weight, there's no magic formula. Simply drinking protein
shakes and hoping for the best isn’t enough. Your weight loss will come from a
calorie deficit (consuming less calories than you use each day).
Protein can help you to feel fuller for longer, meaning you’re less likely to snack –
lowering your calorie intake. Plus, it supports the growth and maintenance of muscle,
and the more muscle you have, the more calories your body burns every day.

E V E R Y D AY E S S E N T I A L
Impact Diet Whey
Our Impact Diet Whey has been specially developed to
provide a boost of protein without adding unnecessary
carbs. It includes a blend of highly-researched ingredients,
including green tea extract, CLA powder, and choline — a
key diet ingredient that supports normal fat metabolism.

Impact Diet Whey is perfect for anyone looking to up their

daily intake of protein while following a low-fat, low-carb diet.

Shop now

V E G A N / P L A N T- B A S E D
Clear Vegan Protein
Loaded with 10g of protein and only 1g of sugar. We’ve
harnessed the power of high-quality pea protein isolate,
infused with real fruit and added B vitamins, to create a light,
tasty, fruity game-changing alternative to traditional protein
shakes.

Shop now

PRO
THE Diet™
Our ultimate diet whey is created using expert filtration
systems and the finest ingredients, all designed to help you
with your weight-loss goals.

Loaded with highly researched, diet-specific ingredients,

it features a mix of fast-and slow-release proteins — whey
isolate, micellar casein, and hydrolysed whey — which
contribute to the growth and maintenance of muscle mass.

Shop now

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GET LEAN
We'd all like to be lean and toned, but what does it mean? Well, getting lean is all
about reducing that unwanted body fat and building more defined muscles.
Protein shakes act as a tool in your nutrition plan, adding more protein to your
everyday diet in a convenient and cost-effective way — winner.
You’ll need to work hard in a progressive way, reducing your calorie intake while
keeping your protein levels high to maintain and build muscle mass.

E V E R Y D AY E S S E N T I A L S
Impact Whey Isolate
One of the purest whey protein powders
available, our Impact Whey Isolate is put through
an expert purifying process to keep maximum
protein integrity — resulting in a 90% protein
content, with low sugar and zero fat.

It’s a shake that’s high in protein with minimal

additional extras, perfect for those following a
low-carb diet.

Shop now

V E G A N / P L A N T- B A S E D
Pea Protein Isolate
Created from only plant-based sources, it’s a
convenient way to get quality protein into your
diet, supporting the growth and maintenance of
muscle mass.

And, as isolate proteins are highly-purified, there

are more protein and less carbs and fat in every
scoop — perfect whatever your goals.

Shop now

PRO
THE Whey+™
Achieve your goals with THE Whey+™ with
PhaseTech™ — our most advanced whey formula
to date. Using a combination of cutting-edge
ingredients including GroPlex™ and protein to
ignite muscle growth and help you stay on top of
your game.

Shop now

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GAIN WEIGHT/BULK UP
To put it simply, bulking up is all about eating more and lifting heavy to get bigger.
Sound easy right? Not quite.
To gain weight, you’re going to have to consume more calories than you burn
throughout the day — known as a calorie surplus. Unfortunately, we’re not talking
takeaways and chocolate here, which is likely to lead to excessive fat gain and
minimal muscle growth. We know it can be tricky when you lead an active lifestyle,
so having one of our mass gainer supplements on hand makes it easier to get the
fuel you need, wherever you are.

E V E R Y D AY E S S E N T I A L S
Weight Gainer Blend
Packed with a blend of high-quality, fast-
and slow-digesting proteins, this beast of a
supplement boasts 31g of protein, a staggering
50g of carbs, plus a massive total of 388
calories per serving — setting you up to
achieve those all-important gains.

Shop now

V E G A N / P L A N T- B A S E D
Whole Fuel Blend
Whole Fuel Blend is a nutritionally rich formula
with the perfect ratio of proteins, carbohydrates,
fats, vitamins, and minerals that your body needs.

Packed with a massive 30g of plant-based

protein, which contributes to the growth and
maintenance of muscle mass, and over 400
calories per serving, it’s the perfect way to
achieve that all-important calorie surplus.

Shop now

PRO
THE Gainer™
Our ultimate weight gainer is the perfect way
to build mass and size. Boasting a massive 55g
of protein, 110g of carbs, and an amazing 750
calories in every shake, THE Gainer™ delivers the
fuel you need to succeed.

Shop now

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 Power
Your
Physical
Activity
Protein — It’s not just for the gym

A lot of people think that protein shakes are just for bodybuilders
and gym-goers trying to build bigger muscles, right?

Just because you’re not actively trying to build muscle, doesn’t mean you don’t
need protein. The truth is that protein is an essential nutrient that we can't live
without. Every cell in our body contains protein. We use it to build and repair
muscle tissues, as source of energy, and even to make hormones and enzymes.

So, whether you’re hitting the gym, pounding the pavement, or taking to the track
or pitch, protein is essential for you. For every rep, every run, every game. We’ve
got the protein your body needs to succeed.

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TEAM SPORTS
Nutrition is a vital part of any game, particularly team sports like rugby and
football. Professional athletes enjoy the benefits of having highly qualified
nutritionists and personal trainers at their disposal to ensure they perform week
in week out. But, what about those of us performing at a lower level? Whether
you’re amateur, semi-professional or lucky enough to be a pro, sport can place
tremendous demands on our body — making recovery even more important.
Remember, your performance on the pitch starts with what you put in the tank.
That’s where cutting-edge supplements can make all the difference.

THE SCOOP ON SUPPLEMENTS

Clear Whey Isolate
Clear Whey Isolate is not just another protein shake. We’ve
taken high-quality hydrolysed whey protein isolate and
created a light and refreshing alternative — that’s more like
juice than a milky protein shake. Low in sugar and 20g of
protein per serving, it’s one seriously refreshing drink.

Perfect for: Boosting your hydration and recovery after

those warmer weather workouts.

Shop now

Extreme Perform Blend

With a huge 40g of protein per serving and a daily boost
of carbs, it’s perfect for fuelling any kind of training and
making sure you’re getting your recovery right — so you’re
always ready for the next session.

Plus, there’s 5g of Creapure® creatine that increases

physical performance in successive bursts of short-term,
high intensity exercise.

Perfect for: Boosting your physical performance so you

can perform at your best.

Shop now

NO SHAKER? NO WORRIES...
Protein Gel
Created for ultimate convenience, our creamy, yoghurt-
like Protein Gel is packed with 20g of protein, helping you
to grow and maintain muscle.

Perfect for: On-the-go recovery — simply keep in your

kitbag for when you don’t have your shaker handy.

Shop now

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PROTEIN FOR ENDURANCE
Now we know what you’re thinking, endurance is all about the carbs to fuel those
long runs and bike rides. And, although that’s true, protein is just as essential.
Protein shakes can be an effective and time-efficient way to support the growth
and maintenance of your muscles — so you’re always ready for that next run,
cycle or swim.

THE SCOOP ON SUPPLEMENTS

Slow-Release Casein
Our highly popular milk protein powder, is designed
to be slow absorbing to provide a sustained supply of
protein between meals or while you sleep — making
it perfect for a bedtime shake, helping you to wake up
ready for your next session.

Perfect for: Late night recovery after those longer

sessions.

Shop now

Clear Whey Isolate

Clear Whey Isolate is not just another protein shake.
We’ve taken high-quality hydrolysed whey protein
isolate and created a light and refreshing alternative —
that’s more like juice than a milky protein shake. Low in
sugar and 20g of protein per serving, it’s one seriously
refreshing drink.

Perfect for: Recovering after a strenuous ride in the

summer heat, or if you prefer a juicy shake over a milky
one.

Shop now

NO SHAKER? NO WORRIES...
Recovery Gel Elite
This refuelling formula combines protein and
carbohydrates with BCAAs and glutamine for an all-in-
one recovery gel designed to support your body and
repair your muscles post-workout.

Perfect for: On-the-go recovery. Simply keep on your

bike or running belt — when you don’t have your
shaker handy.

Shop now

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INFORMED-SPORT
Trusted by Sport
Our Informed-Sport range offers 100% peace of mind for any athletes that want to
use high-quality sports nutrition products to boost their performance.
It’s been expertly designed to offer a range of approved products for athletes and
professional sports teams. The programme certifies that all nutritional supplements
and ingredients that bear the Informed-Sport logo have been batch tested for any
banned substances by Sport Science, a world class sports anti-doping laboratory.
That means they’re officially safe for professional athletes of all levels.

THE SCOOP ON SUPPLEMENTS

Impact Whey Protein Elite
High-quality protein is vital to any serious athlete’s
nutrition plan, as it helps to grow and support
muscle mass — vital for all sports and getting the
best performance from your body.

Perfect for: A fast-absorbing boost of protein.

Shop now

Slow-Release Casein Elite

Taking much longer to be digested and used by
the body, this is the perfect shake for getting a
sustained supply of protein between meals and
even while you sleep.

Perfect for: Night-time recovery.

Shop now

All-In-One Perform
Blend Elite
This fuelling formula combines whey concentrate
and isolate with carbs, creatine, and HMB for an
all-in-one shake designed to push performance —
helping you recover, grow, and maintain muscle.

Perfect for: The dedicated looking to boost their

performance.

Shop now

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 Fuel your
progress
It’s tempting to think that you can
eat whatever you want if you train
hard enough, but in reality, if you
want to progress and see actual
changes, you ought to consider
what fuel goes in the tank.

It’s tempting to think that you can While we can’t actually be there to
eat whatever you want if you train steer you away from the biscuit aisle,
hard enough, but in reality, if you or convince you to get off the sofa
want to progress and see actual to start meal prepping, we can at
changes, you ought to consider least make it easier for you to begin
what fuel goes in the tank. by giving you the tools you need,
along with a little inspiration. Let’s
Eating the right foods in the right face it, sometimes the hardest part
amounts can make all the difference of healthy eating is coming up with a
to getting you closer to your goals plan for dinner that isn’t just ‘salad’.
and will help to support your body
through the physical demands of
In this section we'll
a consistent training schedule.
show you:
Sticking to a well-balanced meal • How to calculate how many
plan mostly comes down to forward calories your body needs
thinking and preparation — slip ups to achieve your goal.
are much more likely to happen
when you find yourself faced with • The major food groups and
empty cupboards at home, or haven’t what percentage of your diet
brought your own lunch with you to they should make up.
work. If you don’t put yourself in a
Now get a calculator and a
position where fast food or a meal deal
pen and paper handy for your
is the most convenient option, then
personalised nutrition plan…
you’ve already won half the battle.

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MAKE
CALORIES
COUNT
Calorie requirements are as unique as you are — your age, gender, body
composition, physical activity all affect how many calories you need per day, AKA
your ‘total daily energy expenditure.’

Let’s take a look at some general calorie recommendations...

AGE SEDENTARY MODERATELY ACTIVE
ACTIVE
You’re not doing A couple of gym 3+ gym sessions
much exercise — just sessions or long walks per week
daily living activities per week (kcal)
(kcal) (kcal)
M F M F M F
18 2,400 1,800 2,800 2,000 3,200 2,400
19-20 2,600 2,000 2,800 2,200 3,000 2,400
21-25 2,400 2,000 2,800 2,200 3,000 2,400
26-30 2,400 1,800 2,600 2,000 3,000 2,400
31-35 2,400 1,800 2,600 2,000 3,000 2,200
36-40 2,400 1,800 2,600 2,000 2,800 2,200
41-45 2,200 1,800 2,600 2,000 2,800 2,200
46-50 2,200 1,800 2,400 2,000 2,800 2,200
51-55 2,200 1,600 2,400 1,800 2,800 2,200
56-60 2,200 1,600 2,400 1,800 2,600 2,200
61-65 2,000 1,600 2,400 1,800 2,600 2,000
66-70 2,000 1,600 2,200 1,800 2,600 2,000
71-75 2,000 1,600 2,200 1,800 2,600 2,000
76+ 2,000 1,600 2,200 1,800 2,400 2,000

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Work out your
calorie requirements:
the science
Now it’s time to get personal. Follow these steps to work out how many calories
your body needs to maintain your current body composition. After that, you’ll be
able to work out how many calories you need to lose or gain weight.

STEP 1 
Work out your BMR
Your BMR is your ‘basal metabolic rate'. It’s the amount of energy (calories) your
body burns if you do nothing but rest for 24 hours.

To calculate your BMR, you should know your weight in kilograms and your height
in centimetres, and you should have a calculator.

Use one of the following equations to

calculate your BMR:

WEIGHT
WOMEN MEN

10 X 10 X
WEIGHT WEIGHT
IN KG IN KG

+ +

HEIGHT 6.25 X
HEIGHT
IN CM

-
6.25 X
HEIGHT
IN CM

AGE
5X 5X
AGE IN AGE IN
YEARS YEARS
- 161 +5

= =

BMR
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STEP 2 
Work out your TDEE
Your ‘TDEE’ is your total daily energy expenditure. That’s the number of calories
your body needs daily — including physical activity.
To work out how many calories you need per day, use a calculator to multiply your
BMR (you’ve just worked this out in step 1) by your physical activity level or ‘PAL’,
which is represented by the numbers below:

SEDENTARY MODERATELY HIGHLY

ACTIVE ACTIVE

1.4 1.6 1.8

YOUR BMR X YOUR PAL =

STEP 3 
Work out your
‘goal TDEE’
The number of calories you’ll need per day depends on your goal — whether you’d
like to lose fat as well as gaining muscle, or just gain muscle without losing any fat.
To lose fat while gaining muscle mass, subtract approximately 500kcal from your
TDEE — your body will use up the remaining calories from your energy stores. This
energy can be taken from both fat and muscle tissue. To minimise muscle tissue loss
and to keep your BMR high, it’s important to keep on top of weight training and eat
enough protein (we’ll get to this later).
If you’d only like to gain muscle, studies suggest you should add around 500kcal to
your TDEE. Take body measurements every few weeks. You can either increase your
intake in increments of around 250kcal if you’re not gaining muscle, or if you find
you’re gaining too much weight in the wrong places, decrease your intake slightly.
Recalculate your calorie requirements every few weeks to make sure you’re eating
the right amount for your changing weight.

Lose fat and gain muscle mass:

YOUR TDEE – 500KCAL =

Gain muscle mass only:

YOUR TDEE + 500KCAL =

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MASTER MACROS
It’s important to work out your macronutrient
requirements, which means how much
protein, carbohydrates, and fat your body
needs. Follow these steps to work out what
you need — grab a pen and paper and
write the numbers down as you go.

STEP 1 
How much protein?
Calculate your protein requirements Trying to lose weight too? It’s super-
first, and the rest (carbohydrates important to maintain muscle mass
and fat) should be taken from your during your weight-loss plan, as this
remaining calorie requirements. keeps your body burning calories.

Protein is the body’s bricks and mortar Scientific research recommends that
for rebuilding muscle, replicating DNA, you eat approximately 2g of protein per
and catalysing metabolic reactions. kilogram of bodyweight per day during
High amounts are found in meat, fish, periods of energy restriction to prevent
animal products, and also plant-based muscle loss. Simply multiply your
sources like legumes, nuts and seeds. weight in kg by 2 to work out how many
Eating enough of the stuff combined grams of protein you need every day.
with weight training promotes muscle
growth (AKA muscle protein synthesis) Once you’ve worked out how many
and maintenance. grams of protein you need per day,
multiply the number of grams by 4 to
Research spanning the last 30 years get the number of calories it represents.
recommends that to gain muscle mass, Subtract this from your goal TDEE, and
you’ll need approximately 1.6g of you’ll have your remaining calories to
protein per kilogram of bodyweight per work out your fat and carbohydrates.
day. Simply multiply your weight in kg Write down these numbers.
by 1.6 to work out how many grams of
protein you need every day.

WEIGHT IN KG X 1.6 (MUSCLE GROWTH)

OR 2 (WEIGHT LOSS + MUSCLE GROWTH)
= DAILY GRAMS PROTEIN
DAILY GRAMS PROTEIN X 4 = CALORIES
YOUR GOAL TDEE – CALORIES =

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STEP 2 
How much fat?
Research shows that around 35% of Monounsaturated and polyunsaturated
your diet should be made up of fats. fats are found in foods like avocados,
nuts, olive oil, and oily fish, and boast
To work this out, divide your goal TDEE big health benefits. Saturated fats found
by 100 and multiply that number by 35. in things like coconut oil, meat, egg
To get the amount of fat in grams you yolk and dairy are beneficial in smaller
need, divide that number by 9. Write amounts. Finally, you have trans fats,
these numbers down. which are found in fast foods, ready
meals, and confectionary. Avoid these
There are a few different types of fats as they’re harmful to health and will
— some of which are healthy and some slow progress.
that have no health benefits at all.

YOUR GOAL TDEE ÷ 100

THEN X 35
THEN ÷ 9 =
STEP 3 
How many carbohydrates?
Now you’ve workout out your protein on for potatoes), as that’s where lots of
and fat requirements, the remaining the goodness is found.
calories from your goal TDEE should be
Fruit and vegetables: Boasting a huge
made up of carbohydrates.
range of vitamins and minerals and
To work out your remaining calories, absolutely essential for health, fruit and
simply subtract your protein and fat vegetables are a must.
calories from your goal TDEE.
Vegetables help you feel full due to their
Next, divide your remaining calories by fibre content, plus they’re often low in
4 to get the amount of carbohydrates in carbs (not including starchy veg like
grams you need. potatoes). Try to get at least 3-4 portions
of vegetables into your daily diet.
There are two main food groups that
contain carbs: Fruits are higher in carbs in the form of
simple sugars, but are still an important
Starchy foods: Starchy foods are the
food for health. Try to get 1-2 portions of
main source of carbs and play a key role
fruit into your daily diet (dried fruits and
in energy metabolism. These include
fruit juices have a higher sugar content
foods such as bread, pasta, potatoes,
so try to steer clear of having these too
rice and cereal. Try to eat these as
often).
wholegrain varieties (or leaving the skin

YOUR GOAL TDEE – YOUR PROTEIN AND FAT CALORIES

THEN ÷ 4 = CARBOHYDRATES IN GRAMS
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Protein myth-busting
There are a few misconceptions flying around about protein supplements.
So, we want to set the record straight between protein fact and fiction.

1 
DO I NEED PROTEIN SHAKES?
Protein shakes are used in our muscles in three ways: building muscle, preventing
muscle damage, and promoting muscle recovery. If you’re looking to build muscle
or recover from exercise, protein shakes are a super-convenient and cost-
effective way to increase your protein intake, and they taste great, too!

2 
INCREASING PROTEIN INTAKE
INCREASES MUSCLE MASS
Having a high-protein diet will help with increasing your overall muscle mass — as
muscles are mainly made from protein.
But don’t forget, to gain lean muscle mass you also need to put in the work with
resistance training. Otherwise the added protein and calories in your diet can be
stored as fat, too.

3 
POWDERS CAN SUBSTITUTE FOOD
Firstly, let’s set the record straight on the differences between protein shakes
and meal replacement shakes.
Protein powders are taken to help with the growth and repair of muscles. 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.
Meal replacement shakes do exactly what it says on the tin. Their nutritionally
balanced formulations replace a meal. They’re beneficial for a quick and easy meal
substitution if cooking is the last thing on your mind, paired with a balanced diet.

4 
PROTEIN WILL MAKE YOU FAT
Just like any other source of energy, if you consume more than you burn then you
run the risk of gaining weight in the long run. But if that’s your goal, protein shakes
can be a lower-fat and lower-carb option (depending on which you choose) to
help you gain lean mass instead of fat.

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Protein-
powered
recipes
There’s more to protein
than shakes, you know.
Here are some of our
favourite quick and easy
recipes you can use
to make the most from
your protein powder.

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Build
muscle
POWERFUL
PROTEIN
PANCAKES 
1 ripe banana Then add the protein
and oats and blend again
2 large eggs
for a smooth batter.
1 scoop Weight
Pour quarter of the
Gainer Blend
batter into the frying pan
35g Instant Oats and cook for 45 seconds
METHOD on each side.

Heat a frying pan over Repeat until you’re out

a medium heat. of batter, then top with
your favourite toppings.
Add the banana and
eggs to a blender and
blend until smooth.

HIGH-PROTEIN
BANANA ICE
CREAM 
500g frozen bananas METHOD

4-6 scoops of Blend all the

THE Gainer™ ingredients together
until about smooth.
250ml fat-free yoghurt
Scoop some ice
50ml milk cream into a bowl and
enjoy straight away.
Place the rest in a
sealable container
to freeze for more
servings later.

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Get
Lean
FRO-YO CUPS 
500g low-fat Greek In a bowl, mix the
yoghurt yoghurt, protein, and
honey until smooth.
1 scoop Impact
Whey Protein Divide the mixture
between the cake cases,
1 tbsp. honey
then place a teaspoon
100g All-Natural of melted peanut butter
Peanut Butter on top along with some
blueberries.
50g blueberries
METHOD Freeze for at least 2
hours, then enjoy.
Prepare a muffin tray
with cake cases.

PROTEIN PANCAKE
CEREAL 
1 scoop THE Whey™ Heat a non-stick frying
(Vanilla Crème) on a low heat and add
a teaspoon of your
1 banana
mixture to the pan.
150g oats
Repeat till you have
50ml milk several mini pancakes
cooking at once (you’ll
1 egg + 2 egg whites
need to cook your
1 tsp. baking powder pancakes in batches to
use up all of your mix).
1 tsp. cinnamon
Cook for 2 minutes on
A pinch of sea salt
each side before flipping.
METHOD
Serve your pancake
First, blitz the pancake cereal with a knob
ingredients together of butter (optional)
in a blender or and plenty of Sugar-
food processor. Free Syrup.

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Weight
Loss
CHOCOLATE &
PEANUT BUTTER
OVERNIGHT OATS 
60g Rolled Oats METHOD

1/2 scoop Impact Whey Mix all the ingredients

Protein (Vanilla) together and drop into
a jar.
1 tbsp. Organic Chia
Super Seeds Refrigerate for at least
two hours or overnight.
1 tbsp. cocoa powder
1 tbsp. All-Natural
Peanut Butter
150ml milk

HIGH-PROTEIN
BERRY BREAKFAST
BARS 
150g chopped walnuts Pour the mixture into
a lined baking dish,
1 scoop THE Diet™
then use the back of
(Vanilla Crème)
your spoon to press
50g dried cranberries it firmly down into a
flat, smooth layer.
50g coconut oil (melted)
METHOD Freeze for several
hours, or overnight.
Mix all the ingredients Then remove and cut
in a large bowl until into several bars.
fully combined.
Enjoy immediately
or store in an airtight
container in the fridge
for up to 5 days.

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Vegan
HIGH-PROTEIN
SMOOTHIE 
200ml almond milk METHOD

1 tbsp. Instant Oats Pour the milk into your

blender (you don’t want
2 pitted dates anything sticking to the
1 tbsp. nut butter bottom).

1 scoop Vegan Protein Add the remaining

Blend ingredients to the
blender and process
1 tsp. Organic until smooth.
Chia Super Seeds
Pinch sea salt

BLUEBERRY MUFFIN
MUG CAKE 
50g flour METHOD

30g Soy Protein Add all ingredients

Isolate (Vanilla) to a microwave-safe
mug. Mix well until you
100g plain soy yoghurt have a smooth batter.
1 tsp. Organic Chia Microwave for 5
Super Seeds minutes, until the cake
Dash of lemon juice is cooked through. The
cake should begin to pull
½ baking powder away from the edges.
½ cup of water Carefully tip your
Handful blueberries mug cake out onto
a plate and top with
desired toppings.

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 The
final
word
Being fit and healthy is
a life-long journey that’ll
have its ups and downs.
Keep on challenging
yourself. Just make sure
to reward your muscles
afterwards — now
you know the power
of protein, there’s no
excuse not to.

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