How and When To Use Protein & Supplements | FAQ's From IP


What is the best protein powder to take after a workout?

The best protein to take directly after workouts are the fast-digesting whey protein isolates (WPI). You can also look for blends of WPI and whey protein concentrate (WPC) as a post-workout supplement


What should I eat before the gym?

It’s best to eat a light meal approximately 1hr before training. Some carbs and protein, fruit and a protein shake are easy and normally sit well in your stomach.


What should I eat after the gym?

For maximum recovery, take Amino Recovery, an Amino Charged WPI or any other fast release protein. Consuming carbohydrates, within 30 minutes post-workout is important.


How do you gain muscle fast?

Heavy resistance exercise and excess calories, combined with rest. For further training tips, listen to our podcast


Is a 30-minute workout enough to build muscle?

Spending your whole day in the gym isn't necessary to build muscle. Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results. You should try to target all your major muscle groups at least twice throughout your weekly workouts.


Does drinking water help muscle growth?

Water carries oxygen to the cells of your body, including those of your muscles. Being well hydrated enables your muscles to work longer and harder before they feel tired, and this will help you build muscle. But water by itself does not build muscle.


How Can I buy Wholesale Protein?

You can buy wholesale protein, wholesale fat burners, wholesale supplements and more from International Protein, if you're a reseller in Australia or if you'd like a distributorship in another country. Simply visit our wholesale page and connect with us to learn more.


Are pre-workouts bad?

It’s all about picking the right pre-workout for you from a trusted company. Also using them according to the directions as most are high in caffeine.

Pre-workout formulas are popular in the fitness community due to their effects on energy levels and exercise performance. However if not used as directed, you may experience side effects, including headaches, skin conditions, tingling, and stomach upset. For a non-stim safe pre-workout, choose Brutal Pump.


When should I take fat burners?

There are two recommended times to take your fat burner supplement: before breakfast and before your workout. It is suggested that you take your fat burner in the morning at least 30 to 40 minutes before you eat breakfast. Your metabolism is at its slowest in the morning due to it slowing down during your sleep.


Are fat burners safe?

Always buy your fat burner from a well known reputable brand, most are safe when taken as directed. Because they can raise heart rate, make you warmer than normal if you do not feel well after using a fat burner STOP USING IT.


How much protein do I need a day to build muscle?

A common recommendation for gaining muscle is 1 gram of protein per pound of body weight or 2.2 grams of protein per kg. Other scientists have estimated the protein needs to be a minimum of 0.7 grams per pound or 1.6 grams per kg


Are vegan proteins effective?

They sure are, and most vegan proteins are well balanced to create a great amino acid spread to help support people protein requirements. Our vegan proteins have an all essential aminos.


Can you build muscle with plant protein?

According to a new study, the answer is yes. Researchers found that vegetarian & vegan protein is just as beneficial for muscle mass and strength as animal proteinProtein helps repair and build muscle.


What are the benefits of taking glutamine?

L-glutamine can also boost immune cell activity in the gut, helping prevent infection and inflammation, as well as soothing the intestinal tissue. Because L-glutamine is used for energy production, it can support the reduction of intestinal spasms


Is Glutamine good for skin?

Not really, However other branched-chain amino acids (BCAA's) and L-Glutamine may also play a role in collagen formation. UV Light exposure decreases the formation of new collagen and needs to be counteracted. Supplementing with key amino acids may help reverse this process.


How does glutamine affect the body?

Amino acids are the building blocks of protein. Glutamine is produced in the muscles and is distributed by the blood to the organs that need it. Glutamine might help gut function, the immune system, and other essential processes in the body, especially in times of stress.


What supplements are best for reducing body fat?

Although It’s mostly about calories eaten compared to calories burnt, products like Carni-Strip containing L-carnitine mobilised the fat burning process.  However, the right timing of food intake and something the food or supplements you eat can help in the fat loss process.

  1. Caffeine. Is always a go-to for most people.
  2. Green Tea ExtractGreen tea extract is simply a concentrated form of green tea.
  3. Protein Powder. Protein is incredibly important for burning fat.
  4. Soluble Fiber, all the above can play a role but also sleep, water and rest help put your body in a good state to lose fat.


What supplements are best for bulking?

  • Whey Protein PowderWhey protein is one of the world's most common supplements, used by performance athletes from all walks of life.
  • Creatine MonohydrateCreatine is the most scientifically researched performance supplement in the world for adding bulk. ...

If you need extra calories then good quality Mass Gainers can be a convenient quick way to get the nitration you need on the run.


My medication won’t allow me to use caffeinated pre-workouts – is there anything else I can use?

If for any reason you cannot use caffeinated pre-workouts, there are other options available. We have non-caffeinated products such as the Brutal Pump, containing ingredients for blood flow, blood volume and hydration. The Carni-Strip is another option to use pre-training, based on four forms of L-Carnitine, it not only assists fat loss but also supports heart and brain function while providing natural lasting energy. The Krealkalyn creatine is a great product to introduce if you’re not using caffeinated products, with one dose a day it boosts recovery and energy for your next workout.


What products in the IP range is gluten-free and vegan friendly?

Our whole range is certified gluten-free, the products are made in a facility that is certified gluten-free. Our 2:one:1 BCAA is a vegan product, containing amino acids from plant sources. We also have a vegan/plant-based range of protein powders.


I don’t like the ‘tingly’ feeling from some pre-workouts, what else can I use?

The tingly feeling is a response to the Beta-alanine, contained in most pre-workouts. Beta-alanine’s role in a pre-workout is to assist in buffering the lactic acid build-up, delaying fatigue, so you can push harder in each bout of exercise. The tingly feeling is simply a side effect, and harmless. Our Brutal Pump would be a fantastic choice of pre-workout which doesn’t contain Beta-alanine. The Brutal Pump contains ingredients for performance, blood volume and hydration, without the tingles!


I’m new to working out, I want to gain muscle, how many protein shakes do I need per day?

There are many factors involved in gaining muscle. With regards to protein, it has a lot to do with your overall daily protein intake (also your overall calories, carbs and fats). To gain muscle, extra protein is required on a daily basis, and protein shakes are a great way to do this. It can depend on the amount of protein you’re already getting from your food, but 2 shakes a day each providing 35-40g protein is a good place to start.


When would I use Amino Recovery compared with 2:one:1?

Amino Recovery is a full spectrum amino acid formula, providing all the essential and non-essential amino acids. This is useful to supplement with throughout the day on heavy training schedules, plus before, during and after training to provide extra amino acids in recovery. The 2:one:1 being BCAA only, it is mostly useful around training sessions, as they specifically target muscle repair, stimulated by training. The Amino Recovery is also the more ideal choice if you are dieting, in a deficit, or are training on an empty stomach say first thing in the morning, as these are times when an essential amino acid formula is most valuable.

Are protein shakes a good substitute in a vegetarian diet?

Supplementing dietary protein intake with protein shakes is a great idea if following a vegetarian or vegan diet, especially when there’s only so much fermented soybean (tofu) one can take! They should be taken in addition to meals, rather than replacing meals. Whilst they are a great supplement to your diet, just ensure your other nutrients are taken care of such as fibre, fats and vitamins/minerals.


Is it worth doubling up a protein serve to get more protein?

This will depend on your current muscle mass, and rate you put on muscle. The body can break down or digest plenty, but it can only absorb up to 25-30g of protein per meal. If you eat say 60g protein in a meal, and don’t absorb all of this, the remainder will be used for energy, stored as energy (not muscle!) or become a waste product, which is ultimately the last thing you want! If you have a larger muscle mass and/or can put on muscle more easily, then your usage of protein may be higher than someone who has smaller muscle mass or struggles to put on muscle. So basically, more is not always better with protein serves. If you are wanting to push the boundaries, however, increasing your serve to about 1.5 serves is completely fine, to ensure you’re getting enough and that little bit more, without wasting it.


Which of your proteins are most suitable for older people?

This can still depend on your overall goals, and reasons for wanting a protein. Typically though, the Superior Whey or the Extreme Mass can be useful for older people. The Superior Whey contains quality whey proteins which are a fantastic food source for maximising glutathione production – glutathione is an anti-oxidant, critical to protecting your cells against oxidative ageing. The Extreme Mass is a great option for those requiring the extra calories, if an easy to drink shake/snack is needed throughout the day, or for weight management purposes. It is well balanced in macronutrients, providing moderate ratios of carbohydrates, proteins and fats.


Which of your proteins are most suitable for recovery from illness and regaining energy?

All of our proteins contain the best ingredients for rebuilding and recovery, without unnecessary added fillers. The Extreme Mass contains a variety of proteins, carbohydrates and fats, an ideal choice for replacing calories and energy, in particular those rebuilding the system after illness – when the body needs to rebuild enzymes, immunity system, and amino acid stores.


Do you use grass-fed dairy in your proteins?

Yes, we use premium grass-fed whey proteins from New Zealand in our protein powders.


I am lactose intolerant, which of your proteins are suitable for me to add to my mealtimes?

Our Amino Charged WPI, Gourmet WPI, and ISO-Cuts are all low-lactose proteins. They also contain DigeZyme®️, a digestive enzyme complex (containing lactase) which will help overall digestion. These proteins are fast digesting, so when using these at mealtimes, ensure you include other food sources to boost the fibre, fats, vitamins/minerals so as to complete the meal/snack and slow digestion a little bit. The ISO-Cuts already contains a guar gum based fibre, to help slow digestion also.


I struggle with hunger between meals, which of your shakes would be best to combat this?

Our Superior Whey or Protein Synergy would be great choices here, provided you’re ok with lactose. These are both made up of proteins to sustain you – the Superior Whey contains a whey blend of WPC and WPI, plus whey peptides, whereas the Protein Synergy contains these plus casein proteins and egg white. The difference is the Protein Synergy sustains for longer, and is great for those with fast metabolisms as well.

I am wanting to gain muscle, and am training and eating plenty, however I get hungry during the night. Which of your proteins is best before bed?
Protein Synergy or Extreme Mass with the extra calories?

Sounds like you have a pretty fast metabolism! Both of these proteins would be good to use here, they are made up of the same protein blend also. However, the Extreme Mass would provide the extra calories to replace what you’re burning through, plus the added fats would help to slow things down a little too.


What is Kre-Alkalyn?

Kre-Alkalyn is a recently developed from of Creatine, also known as Buffered creatine that has been shown to enhance creatine uptake in muscle as well as fear side effects than Monohydrate.


When should I take Kre-Alkalyn?

Most studies show that taking Kre-Alkaline 45 minutes pre or post-workout is most effective.


When is the best time to take Carni-Strip?

The best time to take Carni-Strip is in the morning and or prior to workouts.


Can I use Brutal Energy and Brutal Pump at the same time?

Yes, you can, these products were designed to work together or to take individually. So for some intense pumps, laser-like focus and an insane energy boost, use these together.

What are the benefits of Amino Charged WPI?

Our Amino charged WPI benefits are Increased strength, increased muscle mass, improved blood flow, Easily digestible, Increased recovery times, Low lactose, Low sugar and fat.


What is the difference between WPI & Synergy?

WPI is Whey Protein Isolate on its own, a fast-acting easy digesting form of whey, while Synergy contains 6 types of protein ranging from fast to slow digesting.


Will Heavyweight Mass Gainer make me fat?

No, your total calories will determine weight loss or gain. Heavyweight mass gainer is simply a tool to get good quality carbs and protein into your diet fast.


What’s the difference between 2:one1 and Amino recovery?

Both are Intra workout Amino Acid drinks. 2:one:1 contains 3 total Amino Acids “valine, leucine, and isoleucine.” Amino recovery contains all 17 essential and non-essential amino acids that are required for muscle growth.


What’s the difference between Heavy weight gainer and extreme mass?

Extreme mass contains a 1:1 or 50/50 blend of carbs to protein. While heavyweight mass contains 2:1 carbs to protein ratio.


What is the best fat-burning protein?

Iso-Cuts is amongst the very best that money can buy. Iso-cuts from International protein is a lean WPI with added fat burning properties. Ingredients include Teavigo, Green Tea, Garcinia, Cambogia, Green Coffee Extract and L-Cartine.