protein recipes

What Does Protein Powder Actually Do For You?

Proteins are considered the building blocks of life. In fact, our skin, bones, muscles, hair, nails, and cartilage are mainly made of proteins. And most enzymes and hormones in our bodies are also proteins.

Many people are concerned that they don’t get enough protein, but most can easily obtain adequate protein from their diets, whether or not they consume animal foods.

If you do have a plant-based diet, there are plenty of high-quality vegetarian protein sources such as quinoa, legumes, nuts, seeds, and organic soy products.

If you feel you need more protein in your already balanced diet, especially if you’re working out regularly, then protein powder can also be a good source.

Protein powder is a popular nutritional supplement and for good reason. It not only gives you the nutritional components, it can also assist with the following concerns:

Weight Management

Eating protein, including protein powder drinks, helps people feel fuller for longer. Feeling fuller for longer means you won’t feel the tendency to snack in between meals and will result in smaller portion sizes when it comes to mealtime. In return this can help you maintain a healthy weight or even lose weight if necessary.

Muscle Growth and Repair

Protein is essential for muscle growth. Many athletes and gym junkies consume protein shakes before and after a workout because they believe that these drinks will help them bulk up after strength training. However, more protein doesn’t necessarily equal more muscle. To gain muscle, you need to do the work – strength and weight training. But it’s important to know that you do need protein (combined with clean carbohydrates) to help replenish muscles.

Are you always sore after a workout? As well as contributing to muscle growth, protein helps to repair damaged muscles and tissues. Many athletes use protein powder to speed up the recovery process from muscle soreness after a workout. But you don’t have to be an all-star athlete to get the benefits it can offer for muscle recovery.

How to Use Protein Powder in Your Diet

Protein powder is super easy to include in your diet. Many people mix flavoured protein powder with water or blend protein powder into milk. You can also get creative by adding your favourite fruits and vegetables into your smoothies (this Pina Colada smoothie is a favourite) or to create a breakfast bowl. We also love homemade protein balls for a quick and healthy snack.

Be sure to always consider your nutritional needs before using protein powders as those who don’t get enough protein from their diet are the ones who should consider supplementing with protein powders.

Not All Protein Powders Are Equal

There are lots of protein powder products on the market – and they vary in price and quality. Which Protein Powder Do We Love? Australian owned and made, PranaOn is our most trusted and Vegan-friendly fitness nutritional product range. It includes organic ingredients for bodybuilding, maintaining muscle, burning fat, boosting metabolism and energy, recovery and inner health. We love it so much we sell it in studio.

Healthy Protein Ball Recipe

Recipe: Leila’s Goji Berry Protein Balls

We celebrated our birthday last month and everyone was raving about studio assistant Leila’s delicious protein balls that were served up at the party. She’s kindly shared the recipe! These are so easy, quick and good for you, that you’ve no excuse to grab the ingredients and get cracking now. They’re the perfect little snack to keep in your bag and have after a workout at the studio (with a big glass of water) to crush any post-exercise cravings.


2 cups of oats

1 cup of almonds

1 cup of coconut

½ cup of goji berries

1 cup of dates

2 scoops of Prana On Protein (Leila uses chocolate. Prana On is available in the studio for purchase).

5 tablespoons of milk (oat, coconut or almond)

Cinnamon or mixed spices

Coconut oil



Blend oats, almonds, goji berries and dates separately.

Mix everything in a bowl until it is all mixed and you can’t see the oats anymore. Use coconut oil on your hands to make the bowls and put coconut around.


Leila Burate is the Pilates & Co. studio assistant and you’ll see her around the studio keeping it tidy, working out and signing up our new members.