Tag Archives: Tips

New Years Resolutions You Can Actually Keep

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New year can be fraught with pressure to make promises and new years resolutions you can’t keep. These just set you up for failure. Instead, why not try these simple changes that you can achieve in small easy steps!

Stretching woman - Photo by Anastasia Hisel on Unsplash

New Years Resolutions That Won’t Break Your Spirit

Add a little exercise, a little at a time

If you go from zero to wanting to hit the gym 7 days a week, you will likely disappoint yourself. They key is to start small and build up your exercise. Try these 3 ways to start exercising more and once you conquer these, then start adding a gym workout to the mix!

Baby Steps to a Better diet

Changing your diet on the 1st of January is a tempting resolution, but don’t throw the baby out with the bathwater. Having a balanced diet is important, but it may take time to transition. There’s usually a lot of meal planning involved, so make 1 positive nutritional / meal change each week until you feel comfortable with a bigger step!

Stretching is a gateway exercise

Stretching is incredibly beneficial to your body. From yoga to core strengthening and just simple warm-ups and downs – stretching is good on its own or as part of a bigger workout.

Starting a stretching regime is a great way to incorporate mild exercise and flexibility into your new years resolutions come January 1st!

Happy New Year from the GoProtein team.

Christmas Treats Using Protein Powder

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Christmas can often mean a blow out on your diet and training. But with these delicious protein packed Christmas treats using protein powder, you can stay on track!

Christmas treats - Photo by Lydia Matzal on Unsplash

Christmas Cookies

Power packed Christmas cookies are a fun way to have a treat, but also boost your protein intake for working out. Add your favourite flavour protein powder to the dry ingredients of your cookies for a power boost.

A top tip is to use no icing, or minimal icing to limit your sugar intake. You can also create a delicious icing alternative by just spreading peanut butter on top – peanut butter and chocolate cookies anyone? Yum!

Cinnamon & Banana Porridge or Overnight Oats

Nothing makes you think of Christmas like cinnamon! Add our banana flavoured protein powder and a dash of cinnamon to make your porridge or overnight oats truly festive!

Our maple syrup flavoured ready-porridge is pretty awesome too.

Chocolate Christmas Cravings

Craving chocolate, but not wanting to derail your training too much? If you’re maintaining your gym workouts over the holidays, but want a sweet treat; try our chocolate chip flapjacks or chocolate cookie flavoured GoLean protein powder.

3 Ways To Start Exercising More

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Sometimes the hardest part about getting into an exercise regime is just starting. Once in a routine, it becomes easier. So, here are 3 ways to start exercising more, without too much effort or commitment needed.

Jogger - Photo by Chander R on Unsplash

Easy ways to exercise more

Take the stairs

Do you work in an office building? If you regularly visit places with elevators, why not walk up the stairs instead? If you’re on an upper floor, start simple and get off 1 or 2 floors early. Soon you will be conquering many more floors with ease.

Walk, Jog or Cycle to work Once a week

The prospect of exercise as a standalone activity can be intimidating. But how about using it to get where you need to go occasionally? I don’t recommend committing yourself to more than once a week to begin with, but once you start, you will soon feel the benefits.

If your work is too far away, try getting off the bus a stop or two early to begin the process.

Exercise with Friends

Walking or hiking with friends on the weekend is a great way to build exercise into your life, without the pressure of doing it alone. You can have a coffee afterwards too – which is always a nice way to finish. Exercising with friends provides support, good company, and a guaranteed enjoyability factor!

Good luck with starting your exercise journey. For more reading and tips, see our articles on stretching, and beginner’s workouts!

Easy Meal Planning Tips with GoProtein

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The key to keeping to a balanced diet is meal planning. And when you are interested in training and bodybuilding, it’s even more important that you plan your meals, so that you can stay on track with your muscle mass building!

Muscled woman standing tall - Photo by Scott Webb on Unsplash

Meal Planning Tips

Plan your timings

Your body will learn your eating routine, so it’s important to eat at a similar time each day. So as to avoid getting hungry at inconvenient times and snacking on junk. Eat small meals at regular intervals to maximise your energy and avoid filling up unnecessarily.

Prepare ahead

Preparation is key to successful and healthy meal planning. Pick our your recipes for the week and prepare as much as possible in advance. If you take a packed lunch, you can usually prepare these in advance.

Items such as chicken and lentil salads can be prepared in advance, and you can just add them to salad leaves and leftover steamed vegetables from the night before. It makes a healthy and satisfying lunch.

Change up the menu items so you don’t get bored

There’s nothing worse than flavour fatigue after a few days of the same food. And when you’re training or bodybuilding, you need to eat a lot of volume to give you body what it needs to train.

Try changing out the lean protein each day for some variety. Choose herbs and spices that jazz up your meals. Paprika chicken one day, pesto salmon the next, garlic soy beef the next and so-on.

Add a protein powder shake for supplemental boost

Getting enough quality calories can be hard, so supplement your balanced diet with protein shakes. They are easy to make and come in lots of flavours, so you will never get bored.

Take a look around our shop for inspiration and start planning your meals today!

Fun Ways to Use Protein Powder

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Looking for ways to sneak whey protein powder into your food to get that boost you need for your next workout? Here are some fun ways to use protein powder throughout the day:

Some fun ways to use protein powder:

Use Flavoured protein powders in your coffee as a creamer

If you’ve ever been to the United States, you’ll be familiar with their use of ‘creamer’ – a liquid or powdered milk substitute, which is often flavoured for fun. Did you know you can use flavoured protein powders in the same way?

This simple and effective way to add protein powder into your diet, also leads to some delicious results! Our favourite? Adding the chocolate hazelnut or french vanilla flavoured Muscle Power All-in-One powder to our morning coffee. This tip is especially useful if you tend to skip breakfast!

A photo of someone adding milk to coffee - Photo by CURVD® Team on Unsplash

Chocolate protein cookies

If you have a sweet tooth, then this tip is for you. Add 2 servings of Belgian Chocolate Bodybuilding Protein, or the Chocolate Orange Diet Whey Slimming Protein to the dry ingredients in your cookie recipes to boost your protein intake in the most delicious way!

Chia is Champion!

Have you tried chia seeds yet? They are a great addition to salads and offer a good natural protein boost. You can also make a chia pudding in the fridge overnight (a bit like overnight oats) and add your favourite flavour of protein powder to supercharge your breakfast!

We love the tutti frutti flavour Muscle Power All-in-One protein powder in our chia pudding – YUM!

5 Items You Need for a Great Gym Experience

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Women working out on yoga mats - Photo by bruce mars on Unsplash

Going to a gym is a great way to keep fit. Some gyms have loads of amenities, and others don’t; but a good way to ensure you have a good gym experience, is to have these items:

A great gym bag with separate shoe compartment

A good gym bag can’t be beat. Ensure you get one with a separate shoe compartment to lock away those stinky gym shoes. Make sure you get a gym bag big enough for a washing bag, and all the other items below.

A sweat towel AND a shower towel

It’s good etiquette to take a clean towel out onto the gym floor with you. Having two towels means you can use one on the floor and one in the shower afterwards. Choose micro-fibre for the sweat towel – it’s quick dry and easy to use.

Protein powder and shaker

When training hard, it’s important to give your body a good protein dose before or just after a gym visit. Take along your Goprotein powder and shaker to ensure you can top yourself up as needed.

A good water bottle with a covered spout

Keeping yourself hydrated at the gym is imperative. Get yourself a good water bottle with a covered spout – for easy access and no spills during your workouts.

Odour neutralisers, deodorant and wipes

It’s a good idea to keep yourself, your bag and your workout area clean and smelling nice. It makes for a better experience all-round if you use anti-perspirant, naturally. And having odour neutralisers in your bag will keep your bag smelling nice.

Wipes are especially important at the moment, and a good idea to keep equipment clean for those around you.

Protein Powder Overnight Oats Recipe

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Time to take your breakfasts to a whole new level. Here we share our favourite recipe for overnight oats with protein powder; for a delicious and protein packed start to your day!

Overnight Oats with Protein Powder

Ingredients

  • 1 scoop of Chocolate Hazelnut or Chocolate Mint Mega Go MaXpro Lean Protein powder
  • 400ml of water or 500ml of milk / almond milk
  • 1.5 cups of rolled oats
  • 2 tablespoons of agave or maple syrup
  • 1-2 tablespoons of chia seeds
  • A sprinkle of cinnamon or ground ginger if you fancy it
  • Red berries of your choice

Instructions

  1. Mix together your protein powder and liquid – shake in one of our Goprotein shakers until completely mixed
  2. Put the remainder of your ingredients into a bowl and mix together with wet ingredients until combined
  3. Layer the oats and red berries into a mason jar or glass and place (covered) into the fridge overnight

Our favourite protein powder overnight oats

The chia seeds add a delightful texture to the mushy oats, and the red berries compliment the rich chocolate powder flavour.

Any of the Goprotein flavours would work in overnight oats. From Tropical Banana to Strawberry Delight – there is a flavour for you! You can even add natural yoghurt when you serve it, to add even more protein.

Our overnight oats with added protein powder will give you an excellent boost in the morning before a workout or busy day at work. And with all the flavour options from Goprotein you’ll never get bored.

30-Minute Beginner’s Workout

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It’s sometimes hard to know how to get back into working out again. Here are our recommendations for a 30-minute beginner’s workout to get you back into the training groove after some time away. We have also included some protein powder tips to help boost your muscles during training.

Start small

While it’s great to aspire to a long and intense training session, it’s best to start small. Set aside 30 minutes of workout time, and start with small sets of basic activities. If you can’t reach the 30 minute mark straight away, don’t worry – it is better to do a shorter workout than none at all.

Stretches

It’s important to warm up and warm down, especially if you haven’t exercised in a while. Spend 5-10 minutes warming up, stretching your muscles and loosening any tired joints. Some effective stretches to include in your beginner’s workout are:

  • lunges
  • standing quad stretch
  • side stretch
  • plank
  • star jumps
  • yoga stretches

Cardio

It’s important to include some cardio in your workout. Get your heart rate up, burn those calories, and feel the burn! Some great low impact cardio options are: walking, pilates, barre, or zumba. There are lots of short online workouts available, or take a class to dip your toes in.

If you have access to a gym, do a 15-minute fast walk / jog or cross-trainer blitz to speed your heart rate up. If you don’t have access to a gym, invest in a skipping rope or mini-trampoline for extra exercise opportunities.

Resistance bands

Work your muscles with some resistance bands, barbells or a kettle bell for 10 minutes. Be sure to watch tutorials or see a personal trainer to ensure you are working your muscles correctly. Avoiding injury during weight work will make getting back into working out a whole lot easier.

Finish with a warm down and stretch.

Protein Powder Tips

If you are building workouts into your regimen, you may consider drinking a whey protein drink before your exercise. As you build up your workouts to 1+ hours, and increase the intensity, your body will need energy food, and protein drinks offer that.

Good luck with your 30-minute workout, and enjoy getting your workout mojo back!

3 Ways to Use Protein Powder in Meals

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If boosting your protein intake is your goal, here are 5 easy ways to use protein powder in meals to increase your daily consumption.

Add flavoured whey protein to yoghurt

Most health conscious people have yoghurt in their fridge, and adding a flavoured protein powder is a great way to save money on yoghurt flavourings; but also add a boost of protein to start your morning.

Try our Strawberry Delight flavoured GoPro Whey Bodybuilding Protein to plain yoghurt for a delicious morning treat.

Fruit salad sprinkles

Did you know that you can sprinkle protein powder on fruit salad for a healthy breakfast or dessert option? You don’t want to use too much, as the texture can be off-putting. But a small sprinkle is a great case of ‘every little bit helps’.

Try our tutti frutti blend of Muscle Power All-in-One on your next fruit salad.

Pancakes

Pancakes are probably the easiest and most delicious way to include protein powder in your meals. With no detracting from the texture of the pancake, flavoured protein powders actually enhance any pancake recipe.

Try the Chocolate Cookies flavour Mega Go MaXpro Lean Protein powder in your next batch of pancakes – you won’t be sorry!

If you get really adventurous, you can even try using protein powder in salad dressings! Try these fun snazzy protein shake recipes for something different too.

Fruit salad - Photo by Adél Grőber on Unsplash

Meal Replacement to Aid Weight Loss

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We have developed our Mego Go DietPro whey protein product for those looking to use it as a meal replacement to aid weight loss. Alongside a exercise regime, protein drinks help to boost your metabolism and get your weight back on track.

Partial Meal Replacement

Whey protein shakes are a great way to boost your body before a workout, a key part of weight loss. But also as partial meal replacements to cut down on snacks or food that isn’t helping your goals. Busy anyway? Our whey protein shakes are quick and easy in our shakers!

Delicious Flavours to Keep it Interesting

Dieting can be boring, but there is no reason to lose interest in your protein shakes. Our flavours include:

  • Chocolate Cookies
  • Chocolate Mint
  • Strawberry Delight
  • Velvet Vanilla
  • Tropical Banana
  • Chocolate Hazelnut

We have two formulas – one diet formula for men, and a weight loss formula for women – check out the shop for more details.

Young african american man drinking a water.