Protein powders are a great supplement to help individuals gain muscle and improve their overall performance and recovery.
Our Super Supp Guru Sam has shared his favourite supps and how you can use them. Whether you like a protein filled breakfast or snack, he has got you covered.
Lucky for our Southern Workout customers, we have a large range of protein powders to shop from.
Find YOUR flavour and start hitting your protein goals using the suggested options below!
1. Protein Oats
Oatmeal is the OG of traditional breakfast foods. It is a hearty meal to start the day with and a great way to warm up on those cold winter mornings.
Oats are known for having a great nutritional profile which consists of healthy carbs and fibres. Simply add your protein powder to your oats and you’ve got yourself a nutritious and tasty breakfast!
Supp Guru Sam’s Protein Suggestion: Core Nutritionals - Core PRO
"Whey protein isolate and milk protein isolate make this the best choice for protein oats. This is in comparison to a 100% isolate protein which won't absorb as well into the oats. This blend also allows the protein to be less damaged when in contact with heat (in comparison to 100% isolate). In addition, the Death By Chocolate flavour is the best choc flavour on the market, in my opinion! "
Shop Core Nutritionals - Core Pro
Checkout this quick and easy recipe for protein oats by Simply Fresh Foodie
2. Overnight Protein Weetbix
The recent phenomenon of breakfast foods that has hit the ground running.
Weetbix is The Australian Breakfast.
Overnight weetbix is a tasty way for all the cheesecake lovers to consume their protein with a dessert inspired breakfast.
Satisfying both taste and nutrition, with the added bonus of being perfect for meal prep!
Supp Guru Sam’s Protein Suggestion: EHP Labs OxyWhey
" Overnight Oats/Weetbix is a favourite with this protein because along with the great range of natural flavours. It includes probiotics to assist with gut health along with added Chromium Picolinate which can help with appetite control and curbing sweet cravings! "
3. Protein Snacks
Do you like to snack?
Take advantage of your snacks by adding protein powder.
Whether you like protein bars, slices or balls, each can be made with a protein powder to help you maximise your protein intake throughout the day.
Not only is it an effective way of consuming protein but it can be a tasty reward!
Supp Guru Sam’s Protein Suggestion: Maxs 100% Whey Protein
"Blended whey means it's more bake-friendly compared to 100% isolates. The super fine consistency ensures that mixability into a protein bar/slice/ball recipe goes smoothly."
4. Protein Smoothies
Are you often stuck on time in the morning but don’t want to skip breakfast?
Protein smoothies are a convenient breakfast or snack option for when you’re on the go. Not only can protein smoothies taste great but they are an opportunity for you to consume vitamins and minerals along with protein, all in one drink.
You’ll find that protein smoothies can support a number of goals, including muscle recovery, muscle gain and/or weight loss.
Create your protein smoothie to make it work for you and your goals!
Supp Guru Sam's Protein Suggestion:
"The consistency and mouthfeel of Iso-Ripped is what makes this the top choice for a protein smoothie. The flavours are also top of the range in the protein market, catering to any flavour craving or wild smoothie inclusions."
5. Traditional Protein Shakes
Protein shakes offer you a protein filled drink, perfect for on the go! We all know the protein shake to be the stereotypical way of consuming protein. But hey, it is the most convenient way! The protein shake can be consumed using a milk base or if you’re watching your calorie intake, opt for the water base.
SUPP GURU SAM'S PROTEIN SUGGESTION
"Rule 1 Protein Isolate is the flagship product for protein shakes. Loads of flavours to choose from and made from 100% whey isolate, making an extremely fast acting, zero fat, zero sugar, 25g protein hit when you need that quick fix."
Feeling inspired?
Give one or more of these delicious protein powder meals/snacks a go and be sure to capture it!
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Quick Reference Guide:
| Meal/Snack | Protein Powder | Details |
|---|---|---|
| Protein Oats | Core Nutritionals PRO | Whey protein isolate and milk protein isolate make this the best choice for protein oats. This is in comparison to a 100% isolate protein which won't absorb as well into the oats as a more concentrate heavy blend such as PRO. This blend also allows the protein to be less damaged when in contact with heat (in comparison to 100% isolate). In addition, the Death By Chocolate flavour is the best choc flavour on the market, in my opinion! |
| Overnight Protein Weetbix | EHP Labs OxyWhey | Overnight Oats/Weetbix is a favourite with this protein because along with the great range of natural flavours. It includes probiotics to assist with gut health along with added Chromium Picolinate which can help with appetite control and curbing sweet cravings. |
| Protein Snacks | Max's 100% Whey Protein | Blended whey means it's more bake-friendly compared to 100% isolates. The super fine consistency ensures that mixability into a protein bar/slice/ball recipe goes smoothly. |
| Protein Smoothie | Primabolics Iso-Ripped | The consistency and mouthfeel of Iso-Ripped is what makes this the top choice for a protein smoothie. The flavours are also top of the range in the protein market, catering to any flavour craving or wild smoothie inclusions. |
| Protein Shake | Rule 1 Isolate | Fantastic for protein shakes as per the flagship from Rule 1. Loads of flavours to choose from and made from 100% whey isolate, making an extremely fast acting, zero fat, zero sugar, 25g protein hit when you need that quick fix. |
| Meal/Snack: Protein Oats |
|---|
| Protein Powder: Core Nutritionals PRO |
| Whey protein isolate and milk protein isolate make this the best choice for protein oats. This is in comparison to a 100% isolate protein which won't absorb as well into the oats as a more concentrate heavy blend such as PRO. This blend also allows the protein to be less damaged when in contact with heat (in comparison to 100% isolate). In addition, the Death By Chocolate flavour is the best choc flavour on the market, in my opinion! |
| Meal/Snack: Overnight Protein Weetbix |
| Protein Powder: EHP Labs OxyWhey |
| Overnight Oats/Weetbix is a favourite with this protein because along with the great range of natural flavours. It includes probiotics to assist with gut health along with added Chromium Picolinate which can help with appetite control and curbing sweet cravings |
| Protein Meal/Snack: Protein Snacks |
| Protein Powder: Max's 100% Whey Protein |
| Blended whey means it's more bake-friendly compared to 100% isolates. The super fine consistency ensures that mixability into a protein bar/slice/ball recipe goes smoothly. |
| Meal/Snack: Protein Smoothie |
| Protein Powder: Primabolics Iso-Ripped |
| The consistency and mouthfeel of Iso-Ripped is what makes this the top choice for a protein smoothie. The flavours are also top of the range in the protein market, catering to any flavour craving or wild smoothie inclusions. | Meal/Snack: Protein Shake |
| Protein Powder: Rule 1 Isolate |
| Fantastic for protein shakes as per the flagship from Rule 1. Loads of flavours to choose from and made from 100% whey isolate, making an extremely fast acting, zero fat, zero sugar, 25g protein hit when you need that quick fix. |
Meet Super Supp Guru Sam
Samuel Burns
With a long history working in the supplement industry, Sam is a key member of the Southern Workout team and is your ultimate guide to supp recommendations.
Discover expert advice and personalised recommendations for achieving your nutrition goals inside and outside of the gym.