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Adding spirulina or chia seeds to your protein shake can boost recovery, increase protein and fibre, and add micronutrients without extra sugar. A typ...

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Proteins

2 min read

Whey Protein for Beginners — Dosage & Mixing Guide

Want simple, evidence-based guidance on whey protein dosage and whether to mix with water or milk? For most beginners, a 20–30g whey serving (?21g pro...

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Proteins

2 min read

How to Stack Creatine and Protein for Maximum Strength

Stacking creatine monohydrate with a fast-absorbing whey protein is one of the simplest, most evidence-backed ways to increase strength and build musc...

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Proteins

3 min read

Mass Gainer vs Whey Protein for Bulking: Key Differences

Want to bulk up efficiently in South Africa? Use whey protein when you need fast, lean protein (typically 20–30g per serving) and choose a mass gainer...

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Proteins

2 min read

Hydrolyzed Whey: What It Is & Why It Absorbs Faster

Hydrolyzed whey is a form of whey protein that’s been partially broken down into smaller peptides, so it appears in blood amino acids faster than inta...

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Proteins

3 min read

When to Take Protein for Muscle Gain & Recovery

Want faster recovery and bigger gains after the gym? Consuming a fast-absorbing protein source shortly after training — ideally 20–40g of whey or a co...

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Proteins

3 min read

Free-Form Amino Acids vs Whole Protein: Absorption Guide

Want to know whether free-form amino acids or whole-protein sources absorb faster and when to use each? Short answer: free-form amino acids (including...

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Proteins

2 min read

Healthy High-Protein Snacks On-the-Go (KrowBar)

Need quick, nutritious snacks that support recovery and muscle growth while you’re out and about? Choose options that deliver ~20–25g protein, fast ab...

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Proteins

2 min read

Superfood Protein Bar Dessert Topping Ideas (SA)

Turn superfood protein bars into quick, high-protein dessert toppings that boost recovery and flavour. Use 1 chopped bar (~21g protein for wazoogles S...

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