Are All Proteins Created Equal?

"All that matters is hitting your total protein intake by the end of the day... it doesn't matter what source that protein comes from".

How often have you heard this statement before?

For the average person with general fitness goals (improving body composition, increasing strength and general fitness), this statement would be correct. However, if you're striving to be better than average, then this statement is only partially true.

How can this be so?

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OHYeah! One Bar REVIEW


OhYeah! ONE Bar!!! The newest protein bar that's smashing its competition, in not only taste but nutritional value!the_one_birthday_cake

There are so many different types of protein bars on the market high-carb, low-carb, gluten-free, high protein, high fat, performance and the list goes on. Most are either loaded with sugar or the taste is bland and dry.

OhYeah! ONE Bar is by far one of the most delicious and nutrition packed bars out there.

OhYeah bars are known to be amazing in taste, however in the past have had quite a lot of sugar, which is great for taste but not so great, when you are using the protein bar as a meal replacement or as part of a low-calorie diet.

OhYeah! ONE Bar Facts:

The specific calories for each bar will vary by flavour, however they are all around the 210-220 calorie range.

  • 22g Protein, Whey Protein Isolate, Milk Protein Isolate
  • Only 1g Sugar
  • 2-3 net Carbs
  • High in Fiber – Non-GMO
  • Certified Gluten Free

ONE Bars offer over 20g of high quality milk-based protein per bar with one 1 gram of sugar. The specific flavouring agents will vary depending on which of the flavours you choose.

The main ingredients:

  • Whey Protein Isolate

Whey protein is used in protein powders in the form of concentrate, isolate, or hydrolysate. Isolate is generally over >90% protein with almost no traces of lactose, carbs or fats.

It is an ideal fit for those that previously turned away from whey products due to digestive issues experienced to lower quality whey protein concentrates that are often included in protein blends.

  • Milk Protein Isolate

Milk Protein contain both whey and casein proteins, which gives it a digestion rate trade  somewhere between the rapid rate of whey and the slow-release rate of casein. It consists mainly of casein though, so this may help lend a richer tasting texture to the ONE bars.

  • Isomalto-oligosaccharides

This ingredient is what you will find in most low sugar recipes. Isomalto-oligosaccharides (IMOs) are a mixture of short-chain carbohydrates, which have digestion-resistant properties, meaning your body has a difficult time breaking it down and absorbing any of the calories or nutrients it contains.

Just because these molecules aren’t digested easily doesn’t mean they’re without merit. IMOs are low glycemic, resist dental caries (cavities), and are a rich source of prebiotics.

Prebiotics are ingredients in food the help foster the growth of healthy bacteria in the guy which improves digestion. They also decrease the pH in your small intestines and inhibit the growth of nasty bacteria and other micro-organisms than can wreak havoc on your GI system.

The greatest benefit to using IMO in bars like ONE bars are that they sweeten the bars without increasing the amount sugar. They DO, however, contribute tons of digestible fiber, further helping modulate blood sugar levels and enhancing GI system functioning.

One thing to remember is that too much off this ingredient, can have you running to the bathroom. It does have a laxative effect.

  • Maltitol

Maltitol is a type of sugar alcohol that’s typically used as a sugar replacement. It has about 75-90% the sweetness of sucrose, yet adds half the caloric damage of regular table sugar. Similar to IMO it doesn’t promote dental cavities and is found in a wide range of products from chewing gum to hard candies to sugar-free chocolate.

  • Glycerine

Glycerine is another sugar alcohol that is colourless, odourless, and widely used in the food industry.

It carries 27 calories per teaspoon (compared to 20 for white sugar), and is 40-60% as sweet as sucrose. Although it does carry a similar caloric density to sucrose, it does have a lower glycemic index, so it won’t send you blood sugar levels through the roof.

Available Flavours

What can we say, there are 11 AMAZING flavours and it’s really hard to choose a favourite, BUT for the case of choosing a fave, we would have to say the birthday cake.

  • Almond Bliss
  • Birthday Cake
  • Choc Chip Cookie Dough
  • Peanut Butter Pie
  • Chocolate Brownie
  • White Chocolate Raspberry
  • Cookies N Cream
  • Mint Choc Chip
  • Choc Birthday Cake
  • Lemon Cake
  • Cinnamon Roll



Everything You Needed To Know About Protein Powder


Protein is protein... right?
Short answer, yes with an if... Long answer, no with a but...

Welcome to the confusing, complicated and overwhelming world of Protein powder! ?

Here at ASN, we will do our very best in guiding you through this maze of supplements, to decipher the key takings and what to look for when selecting your next (or first!) tub of protein-y goodness.

Let's get the obvious and easiest question to answer out of the way first...

Why Do I Need Protein Powder?

Well firstly, you don't necessarily NEED a protein supplement....

However, you do need to hit your daily protein goal, and supplementing with a protein powder carries many serious advantages which are worth "wheying" (sorry) up!

Firstly, hitting dat protein goal is one of the most important, if not, the single most important aspect of transforming your body composition and achieving your health and fitness goals.

It's the macronutrient responsible for building and maintaining lean muscle mass, and is absolutely crucial and vital for human health!

Most protein powders contain between 25g-35g or protein per serve, which is deemed as "the sweet spot" for protein content per meal, which maximises the bioavailability (the body's ability to absorb the nutritional benefits) of your food.

Now, while you could chow down on some plain, lean chicken breast or steak after your workout and between meals for a lean, protein rich snack, we can tell you from experience that this becomes a) Bland, b) Inconvenient and c) Expensive, very, very quick.

We can safely say that slamming down a convenient and delicious protein shake a couple of times a day is the most cost effective and efficient way of hitting your protein goals, so save the meat for your main meals and let's dive into the nitty gritty of what's in each tub, to help you pick the right protein powder for you!

Whey Protein Concentrate

Quick Snapshot: Cheaper & Less Processed, Still Very Effective, But Not For The Lactose Intolerant!

Of all the Whey Protein on the market, Whey Protein Concentrate (WPC), is the least processed and most natural, containing around 80% protein, depending on your make and model. It absorbs at a moderate pace, making it a perfect go-to all rounder for meal replacements, cooking, post workout shakes or whenever you need a quick and delicious protein top up!

So, what's the downside? The more natural and less processed state of WPC results in a little carbs and fats hanging around, so if you're on a diet and trying to keep the calories down, you might want to go for a leaner option, such as WPI or HWPI. WPC also retains a decent amount of lactose too, so keep that in mind if lactose isn't a friend of yours!

Our pick of the litter: Evolve Incredible Whey is a delicious blend of WPC and WPI, and is delivers excellent bang for your buck!

Whey Protein Isolate

Quick Snapshot: Moderately Priced, Refined & Highly Effective

Turning things up a notch, Whey Protein Isolate is subject to additional refinement processes, which delivers a more pure and finer protein powder, which absorbs rapidly and is accompanied by minimal (if any!) digestive issues.

Just like its WPC counterpart, WPI is rich in amino acids and glutamine which are crucial for muscle growth and recovery, but a carries a much lower fat and carbohydrate profile, usually containing <1g of each, depending on your brand and flavour of choice.

Downsides? Other than the premium price tag, none really. The only thing we can think of is that due to its finer texture and rapid absorption, WPI blends up into a lighter and less "creamy" shake, so it probably won't keep you full as a meal replacement!

Our recommendation: Evolve WPI is what we catch our staff drinking after their workout!

Hydrolised Whey Protein Isolate

Quick Snapshot: Ultra Premium Post-Workout Supplement

If you want the best protein supplement on the market, guaranteed to turbo-charge your fat burning or muscle building results, look no further than Hydrolysed Whey Protein Isolate.

So what does Hydrolysation involve?

This additional process of refinement (as if WPI wasn't pure enough already), is alterations to the very enzymes that make up the protein powder itself, mimicking the digestive enzymes of the human body. This way, you can think of Hydrolysed WPI as "pre-digested" protein (but not in a gross way!), allowing for ~70% of HWPI to be absorbed within 15 minutes of ingestion.

If you have any type of digestive issues or a sensitive tummy, don't hesitate in reaching for a tub of HWPI, as this supplements works in tune with your digestive system to make absorption a breeze! This results in a happy digestive system, and peace of mind knowing that you're drinking the most bioavailable protein on the market today!

Want the best of the best?: Reach for a tub of Gen-Tec Hydro Pro WPI