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Josh Makin

As a graduate of journalism and a seasoned runner, Josh knows exactly what it takes to write a cracking piece of content in the week and run a half marathon on the weekend. Where some might sigh at the idea of running consecutive 5k’s and jumping on the laptop to write about it straight after, Josh relishes such an experience. This makes him a go to source for advice on cardio fitness and nutrition – as well as how to smash a PB or 2.

Marine Collagen Supplements: Benefits, Uses and What the Research Says

Marine Collagen Supplements: Benefits, Uses and What the Research Says

In the past few years, collagen has gone from a niche beauty buzzword to one of the most searched-for supplements available. Walk down any health aisle and you'll find it in powders, capsules, sachets and even coffee blends.  Marine collagen has become a particular favourite, often praised for its hydrolysed peptide format and its links to healthier-looking skin. But how much of that holds up once you look at the science? And is a marine collagen supplement worth adding to your routine? This guide covers what marine collagen is, the benefits, how it works, and what the research shows. No miracle promises. Just a clear, honest look at where collagen fits into your modern wellness routine. Let’s get into it! Key takeaways Marine collagen is a hydrolysed protein sourced from fish skin and scales, made up almost entirely of Type I collagen - the type most abundant in human skin. The strongest evidence supports gradual improvements in skin hydration and elasticity with daily marine collagen use over roughly 8 to 12 weeks. Evidence for hair, nails and joint support is more limited, so these benefits should be seen as promising but less established than the skin-related research. Marine collagen peptides are broken into smaller fragments, which research suggests are well absorbed into the body. Neither marine nor bovine collagen is automatically better; the right choice depends on your goals, diet and product quality. What is marine collagen? Marine collagen is simply collagen that is sourced from fish - usually the skin and scales that would otherwise be discarded. You can get some collagen from marine foods, although it is usually most concentrated in the skin, bones and connective tissues rather than the fillet itself. Foods that provide marine collagen include: Fish with the skin on, such as salmon, cod and haddock Fish skin, where eaten as part of a dish Small fish eaten with bones, such as sardines or anchovies Fish bone broth or fish stock Shellfish and seafood (though these are more useful for supporting nutrients than collagen itself) Most of the marine collagen supplements you find will be hydrolysed, meaning the long collagen chains have been broken down into smaller chains of amino acids called peptides. These smaller peptides are easier to dissolve, easier to mix into drinks, and easier for the body to digest than whole collagen you find in foods. Collagen is one of the most abundant proteins in your body. It aids in the structure of your skin, bones, tendons, ligaments and cartilage, and it is a big part of what keeps skin looking firm and springy. There are several types of collagen, but the body leans most heavily on Types I and III. Type I collagen is the most abundant type. It is found in skin, bones, tendons and ligaments. Type II collagen is mainly found in cartilage, which is why it is often discussed in relation to joint health. Type III collagen is found in skin, muscles and blood vessels. It often works alongside Type I collagen. Type IV collagen helps form part of the deeper structural layers of the skin. Type V collagen is found in areas such as the skin, hair and some connective tissues. Marine collagen is made up almost entirely of Type I, which happens to be the most common type found in skin. That overlap is a large part of why marine collagen is discussed in relation to skin health and nutrition. How do marine collagen supplements work? Before we jump into the potential benefits and what the research says, it’s useful to understand exactly how marine collagen supplements work when consumed. One common misunderstanding is that these supplements travel through the body and arrive in the skin as ready-made collagen. That’s not quite how it works. Hydrolysed marine collagen has already been broken down during processing into smaller collagen peptides. When you consume it, your digestive system breaks those peptides down further into amino acids and smaller fragments, including glycine, proline and hydroxyproline. Research suggests some collagen-derived peptides can be absorbed into the bloodstream, where they may travel to the skin and other connective tissues. From there, they are thought to support collagen-related processes in two main ways: by providing amino acids the body can use as raw materials, and by acting as signals that may encourage cells such as fibroblasts to produce more collagen. Marine collagen may work through two main mechanisms They top up the raw materials your body draws on to build its own collagen. Certain peptides act as a kind of signal, prompting the cells in your skin known as fibroblasts to step up their natural production. If you’re looking to increase your marine collagen intake, it’s also worth considering the role of vitamin C. Vitamin C contributes to normal collagen formation, which is why a collagen-supportive diet should include vitamin C-rich foods or, where appropriate, a well-formulated supplement. The benefits of marine collagen While it’s true that marine collagen works best alongside a well-balanced routine, (including enough protein, key micronutrients, good hydration, and sleep) it often gets linked to a long list of benefits, with some better supported by research than others. Here's what each one means for you, and how well the science supports it. Improved skin hydration and elasticity The promise of smoother, plumper-looking skin is one of the main reasons people turn to marine collagen in the first place. As the body’s natural collagen production declines with age, skin can gradually appear less firm, which is why collagen is so often discussed in relation to skin ageing and overall skin quality. The scientific research reinforces this benefit, particularly around gradual improvements in skin hydration and elasticity with consistent daily use. Several clinical trials have looked at oral collagen peptides and skin health, with a 2023 systematic review of 26 randomised controlled trials finding that hydrolysed collagen supplementation was associated with improvements in both areas.  Many of these collagen studies also assess results over several weeks, suggesting that 8 to 12 weeks is a sensible timeframe to keep in mind when judging whether marine collagen is making a noticeable difference to your skin. Hair and nail support The promise of stronger nails that split and chip less, and hair that feels healthier and more resilient, is a big part of marine collagen's appeal and a common reason people add it to their diet. The honest picture here is that the science of this benefit is less established.  Hair and nails are made mostly of keratin rather than collagen, so the link is more indirect. Some small studies suggest collagen peptides may help with nail strength, although they do not claim to prove that marine collagen is a guaranteed solution for hair growth or brittle nails. Some marine collagen formulas also include biotin, which has authorised EFSA health claims for contributing to the maintenance of normal hair and normal skin. That makes it a useful supporting ingredient in beauty-focused supplements, but marine collagen should not be treated as a guaranteed solution for hair growth or nail strength. Improved joints and connective tissue If you run, lift or train regularly, joint comfort may be one of the marine collagen benefits that matters most to you. Collagen is found in cartilage, tendons, ligaments and other connective tissues, which is why it is often discussed in relation to active lifestyles and long-term mobility. The research into marine collagen for joints is less developed than the research around skin, but there are some relevant findings. In a 2018 double-blind, placebo-controlled trial, a daily supplement containing hydrolysed fish collagen, vitamins and other active ingredients was associated with improvements in joint wellbeing over 90 days. The results should be interpreted carefully because the formula contained more than marine collagen alone, but they do support the wider interest in marine collagen as part of a balanced diet, sensible training plan and consistent recovery routine. Marine collagen vs bovine collagen Marine and bovine collagen are two of the most common forms of collagen supplements that you will hear about: Marine collagen is sourced from fish, usually the skin and scales Bovine collagen comes from cattle, most often the hide. Both are commonly hydrolysed into collagen peptides, which means they have been broken down into smaller fragments that are easier for the body to digest and use. The main difference is usually the collagen profile. Marine collagen is typically rich in Type I collagen, the type most strongly associated with skin, bones and connective tissue. Bovine collagen usually contains both Type I and Type III collagen, giving it a slightly broader collagen profile. That does not make one automatically better than the other. Marine collagen may be more appealing if your focus is skin support or you prefer a fish-derived source, while bovine collagen may suit those looking for a wider mix of collagen types. In both cases, the quality of the supplement matters more than the source alone. Look for hydrolysed peptides, a clear dose, transparent sourcing and a format you can use consistently. Feature Marine collagen Bovine collagen Source Fish or other marine sources, often skin, scales or bones Cattle, usually hides or bones Common collagen types Mainly Type I collagen Type I and Type III collagen Often chosen for Skin hydration, elasticity and beauty-focused routines General collagen support, including skin and connective tissue Digestibility Usually hydrolysed into collagen peptides for easier digestion and mixing Also commonly hydrolysed into collagen peptides Taste and texture Can have a mild marine taste if not well formulated Usually more neutral, though this depends on the product Dietary considerations Not suitable for fish allergies, vegans or vegetarians Not suitable for people avoiding beef, vegans or vegetarians Main thing to check Source, collagen dose, peptide format and taste Source, collagen dose, peptide format and quality Is marine collagen worth taking?  For most people interested in skin health, marine collagen is a reasonable, low-risk supplement to try, as long as your expectations are realistic. The evidence for gradual gains in skin hydration and elasticity is reasonably solid. The case for hair, nails and joints is softer, but it's building. It also works best as one piece of a bigger picture and should be consumed alongside a protein-rich, varied diet, decent sleep, sun protection and staying hydrated. If you do give it a go, choose a hydrolysed product with a sensible dose and supporting nutrients like vitamin C, commit to a consistent 8 to 12 weeks, and judge the results for yourself. Whatever source you land on, quality and consistency are what turn a supplement from a hopeful purchase into a habit worth keeping. That is the standard we hold every formula to at Innermost: science over hype, quality ingredients and nothing you do not need. Whether you are looking at collagen, protein or everyday wellness support, the same rule applies: choose what fits your body, your goals and the routine you can actually stick to. If you're not sure where to start, our free nutritionist consultation can help you work out what actually fits your goals. Frequently asked questions  Is marine collagen better than bovine collagen?  Neither is outright better. Marine is primarily Type I and may appeal to those looking for a fish-derived source, while bovine offers Types I and III and is often cheaper. Can vegans take marine collagen?  Marine collagen comes from fish, so it isn't suitable for vegans or vegetarians. Vegan "collagen support" products work differently, supplying nutrients such as vitamin C that contribute to normal collagen formation rather than collagen itself. Does marine collagen taste fishy?  A good-quality hydrolysed marine collagen should be virtually flavourless. A noticeable fishy taste is usually a sign of a lower-quality product. How much Marine Collagen should I take? Most research points to an effective daily intake of somewhere between 2.5g and 15g of collagen peptides, with many of the skin studies sitting in the middle of that range. References Czajka, A., Kania, E., Genovese, L., Corbo, A., Merone, G., Luci, C., Sibilla, S., Siciliano, C. (2018). Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing. Nutr Res. 57. Click here. Farooq, S., Ahmad, M., Zheng, S., Ali, U., Li, Y., Shixiu, C., Zhang, H. (2024). A review on marine collagen: sources, extraction methods, colloids properties, and food applications. Collagen Leather. 6(11). Click here. Myung, S., Kim, J., Lee, Y., Choi, Y. (2025). Effects of collagen supplements on skin aging. Am J Med. Click here. Pu, S., Huang, Y., Pu, C., Kang, Y., Hoang, K., Chen, K., Chen, C. (2023). Effects of oral collagen for skin anti-aging: a systematic review and meta-analysis. Nutrients. 15(9). Click here Evans, M., Lewis, E., Zakaria, N., Pelipyagina, T., Guthrie, N. (2021). A randomized, triple-blind, placebo-controlled, parallel study to evaluate the efficacy of a freshwater marine collagen on skin wrinkles and elasticity. J Cosmet Dermatol. 20(3), 825–834. Click here. Hexsel, D., Zague, V., Schunck, M., Siega, C., Camozzato, F., Oesser, S. (2017). Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 16(4), 520–526. Click here. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2010). Scientific Opinion on the substantiation of health claims related to biotin. EFSA Journal. 8(10), 1728. Click here.
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Why Natural Protein Supplementation Matters

Why Natural Protein Supplementation Matters

Walk into any health shop, or scroll any supplement site, and you often find that protein powders start to blur into one. Almost all of them make the same promises on the front: ‘high in protein’, ‘no added sugar’, ‘no additional additives’. The wording is so similar that telling a genuinely good product from a synthetically produced product is harder than it should be. Read past the figure on the front however and you'll usually find a protein that contains artificial sweeteners, synthetic flavourings and colours, and even fillers or bulking agents just to name a few. The reason they tend to do this is that costs of production are much cheaper as a result of the lower quality ingredients. A naturally formulated protein supplement works the other way around. The protein comes from a quality source, the flavour and sweetness come from ingredients you'd recognise rather than ones built in a lab, and anything that doesn't need to be there is left out. This piece is about that difference: what natural really means for a protein supplement, why it matters, and how to spot it for yourself. What "natural" actually means in protein supplements "Natural" is one of the most used and least understood words in wellness, printed on plenty of labels with very little behind it. There's no strict, regulated definition for it, so a brand can reach for the word fairly freely. This is why it pays to know what you're actually looking for. Used honestly, natural points to ingredients that come from recognisable sources and are processed as lightly as the format allows. For protein, that usually means a base derived from food such as: Whey Pea Hemp Brown rice Other plant-based proteins Just as telling is what gets left out, and how openly the packaging accounts for what stays in. A natural protein supplement has little to hide, so the label tends to be short and the reasoning easy to follow. The real test is whether the formula makes sense as a whole. Can you understand what's in it? Does each ingredient have a clear purpose? And does the brand explain the benefit plainly, rather than hiding behind vague wellness language? Why ingredient quality matters in protein supplements When people compare protein powders, the first thing they often look at is the amount of protein per serving. It matters, but this number doesn’t tell you everything about a supplement’s quality. A synthetically formulated powder may contain just as much protein per serving as a natural alternative, but it may also include more artificial additives that are bad for your health.  This is especially important as supplementation is usually taken regularly as part of a daily routine. If something becomes part of your breakfast, post-workout routine or afternoon shake, the quality of the overall formula may influence how well it fits into your daily routine. Natural protein powders are often separated by a few key criteria: Ingredient sourcing: Whey is highly bioavailable and naturally rich in essential amino acids that support muscle repair. A good plant-based blend can also be effective when it is built to provide a strong amino acid profile. What surrounds the protein: Sweeteners, thickeners and flavourings affect taste, texture and how a shake feels once you have taken it. Some formulas rely heavily on artificial sweeteners, gums or thickeners, which may contribute to bloating or digestive discomfort. Digestibility: A protein you absorb and tolerate comfortably is more useful than a bigger number on the label that does not sit well with your body. Purpose: A formula built around a specific goal, such as strength, performance, energy or satiety, is more useful than a generic powder with no clear reason behind the ingredients. The benefits of natural protein supplementation The real value of natural supplementation becomes clearer when you look beyond protein content alone. Below are some of the key benefits of choosing natural protein supplements over more artificial or heavily processed alternatives. Supporting strength and lean muscle Building strength and lean muscle is one of the main reasons people turn to natural protein supplements.  A good one supports muscle repair after training and helps maintain muscle over the longer term. That's especially useful if you train regularly and eat well but can't always put together a high-protein meal straight after a session. Helping with recovery after exercise After a workout, your body needs nutrients to repair and adapt, and protein is central to that process, particularly if you train several times a week. A natural protein supplement offers a convenient way to support recovery without making nutrition feel complicated, whether mixed into a shake, smoothie or simple post-workout snack. Supporting satiety and body composition goals Protein keeps you feeling fuller for longer, which makes balanced eating easier to stick to.  For anyone working towards fat loss, lean muscle or general body composition, natural protein supplementation helps steady your daily nutrition alongside whole foods, movement and rest, without relying on the added sugar that some cheaper formulas contain. Making daily nutrition easier Even with good intentions, it is not always easy to get enough protein through meals alone. Busy days, training schedules and travel can all make consistency harder.  A natural protein gives you a simple, repeatable way to keep your intake up on the days that get away from you, using ingredients you can actually recognise. Natural supplementation doesn't have to taste bland There's a common assumption that natural supplements have to taste bland, chalky or unpleasant. Plenty of people have met exactly that: a protein that sounds healthy on paper but turns out too earthy, too sweet or too gritty to enjoy. It gets used for a few days, then pushed to the back of the cupboard. The problem there is usually the formulation, not the missing additives. Chalky, overly sweet shakes come from corners being cut. Getting flavour and texture right without falling back on heavy sweeteners is genuinely hard, which is a good sign a brand has done the work. Taste matters for a practical reason as much as an enjoyable one. A protein you look forward to is one you'll keep using, and consistency is what actually delivers results. The best-formulated supplement on the shelf does nothing while it sits unopened. The innermost approach to natural protein Everything above is the standard we at Innermost hold ourselves to. Our proteins are built on clean and naturally-derived ingredients, formulated with the backing of nutritional science rather than guesswork. We leave out the fillers, bulking agents and needless extras that have no business being in a quality protein, and we're open about what goes in and why. We also happen to think clean and natural should taste good, because a protein you enjoy is a protein you'll actually use.  Explore our protein powders to find the formula that best fits your goals, routine and lifestyle. References Morton, W., Murphy, T., et al (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 52(6). Click here. Jäger, R., Kerksick, C., et al (2017). International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. Click here. Seijo, M., Naclerio, F. (2019). Whey Protein Supplementation and Muscle Mass: Current Perspectives. Click here.
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Magnesium for Sleep: Here's What You Need to Know

Magnesium for Sleep: Here's What You Need to Know

  Sleep is one of the most important parts of the day. Feeling well, training well and moving through the day with enough energy to actually enjoy it, all rely on a good night’s sleep. Yet for many of us, it is also one of the first things to suffer when life gets busy. Late nights. Early starts. Stress. Screens. Training sessions squeezed into already full days. A mind that seems to become suddenly very active the moment your head hits the pillow. It is no surprise, then, that magnesium has become one of the most talked-about supplements for sleep. It is often linked with relaxation, recovery and the ability to switch off at night. But as with most things in wellness, the real answer is a little more nuanced than “take this and sleep better”. So, does research suggest that magnesium helps with sleep? And how do you know whether it is right for you? Let’s take a closer look. Key takeaways Magnesium supports several normal processes linked with rest, including muscle function, nervous system function and energy metabolism. Magnesium may help some people sleep better, particularly where poor sleep is connected to stress, low magnesium intake, muscle tension or poor recovery. Food should always be the foundation, but magnesium supplements can help support a consistent intake when busy lifestyles, training and irregular meals get in the way. Magnesium works best as part of a broader evening routine, alongside sensible caffeine timing, reduced evening stimulation, good nutrition and proper recovery. What is magnesium and why is it linked to sleep Magnesium is an essential mineral found in food, water and supplements that is involved in over 300 bodily processes. It acts as a mandatory helper molecule (coenzyme) for your cells. Some of the key biological functions of magnesium include: Supports energy production by helping the body convert food into usable cellular energy. Contributes to normal muscle function, including the balance between muscle contraction and relaxation. Supports normal nervous system function by helping regulate nerve signalling and neurotransmitter activity. Contributes to normal bone structure, with a significant proportion of the body’s magnesium stored in bone. Supports normal glucose metabolism, with magnesium involved in blood glucose control and insulin-related processes. While by no means an exhaustive list, this gives a wider sense of how widely it is used throughout the body. Magnesium’s connection with sleep comes from the way it supports systems involved in relaxation and recovery. As highlighted, magnesium helps regulate nerve signalling and muscle contraction, which is one reason it is often associated with calmness, reduced tension and post-training recovery. It is also commonly discussed in relation to GABA (or gamma-aminobutyric acid), a neurotransmitter involved in calming nervous system activity. While the relationship between magnesium and sleep is still being studied, the general theory is that healthy magnesium levels may help the body and brain shift away from a heightened, alert state and towards a more relaxed one. This matters because good sleep rarely begins the moment you get into bed. It starts earlier, as your body and mind begin to downshift. For active, busy people, this can be one of the hardest parts of the day. If your evening routine looks like finishing work, replying to messages, doing a late workout, eating quickly and then expecting your brain to instantly power down, you are asking a lot from your body. Magnesium may support the relaxation side of that process, but it works best when the rest of your routine is helping too. Does magnesium help you sleep? Magnesium may help some people sleep better, but it is not a guaranteed solution for everyone. Its value sits more in supporting the body’s normal relaxation and recovery processes than acting like a direct sleep aid. A 2021 systematic review and meta-analysis published in BMC Complementary Medicine and Therapies looked at oral magnesium supplementation for insomnia in older adults. It found that magnesium may help reduce the time it takes to fall asleep. While the results were promising, the sample size was limited. Magnesium is most likely to be helpful when poor sleep is linked to factors such as low magnesium intake, stress, muscle tension, a busy nervous system or poor recovery. Someone who trains several times a week, works long days and struggles to wind down at night may find it more beneficial for sleep specifically than someone whose sleep issue is caused by an untreated medical condition, severe anxiety, chronic insomnia or an inconsistent sleep schedule. It is also worth remembering that “better sleep” can mean different things to different people. Some people want to fall asleep faster. Others wake up during the night. Some sleep for eight hours but still wake feeling flat.  Magnesium is usually discussed in relation to relaxation and sleep onset, rather than acting as a powerful sleep aid that forces deeper or longer sleep. A helpful way to think about it is this: magnesium supports the conditions that may make good sleep more likely. It does not replace the foundations of sleep itself (many of which we have discussed before). Can You Get Magnesium from Food? Yes, and this is a good place to start. Magnesium is found in a range of everyday foods, including: leafy green vegetables, nuts, seeds, legumes, wholegrains and dark chocolate. Pumpkin seeds, almonds, spinach, black beans and wholegrain products are all useful sources. Food Why it helps Pumpkin seeds Naturally rich in magnesium and easy to add to meals or snacks Almonds and cashews Useful sources of magnesium, healthy fats and plant-based protein Spinach and leafy greens Provide magnesium alongside fibre and other micronutrients Black beans and lentils Support magnesium intake while also adding fibre and slow-release carbohydrates Wholegrains A practical everyday source of magnesium and sustained energy Dark chocolate Contains magnesium, although best enjoyed as part of a balanced diet   A food-first approach also supports the bigger picture. Your body does not experience nutrients in isolation. A diet rich in magnesium-containing foods is often also higher in fibre, plant compounds and other micronutrients that support overall wellbeing. That said, busy lives do not always make consistent nutrition easy. Active people may also pay closer attention to magnesium because of its role in muscle function, energy metabolism and recovery. If you train regularly, sweat heavily, experience muscle tension or find yourself relying on convenience meals during busy weeks, your magnesium intake may be worth looking at. This is where effective supplementation can help, especially when it forms part of a wider routine rather than replacing a balanced diet. Where magnesium supplements can help Food should always be the foundation, but supplements can make magnesium intake easier to manage when life is busy. Rather than trying to rebuild your diet overnight, the right supplement can help you add consistent support around the routines you already have: morning training, post-workout recovery, evening wind-downs, or busy workdays where meals are not always as balanced as you would like. With Innermost, magnesium is included as part of wider, goal-led formulations rather than as a standalone quick fix. The Fit Protein contains 250mg of magnesium per serving, alongside vegan protein, maca, rhodiola root, cocomineral and Pink Himalayan sea salt, making it well suited to active lifestyles where performance, energy and recovery all matter. The Strong Protein contains 200mg of magnesium per serving, alongside protein, casein, creatine monohydrate, Montmorency cherries and bilberries. This makes magnesium part of a broader strength and recovery blend, supporting people who train regularly and want their nutrition to work harder around their goals. For evening recovery, The Recover Capsules are another good supplementation option, with magnesium included as part of a wider recovery-focused formula. This makes them a natural fit for people who want to support recovery at the end of the day, particularly when sleep, training and overall performance are closely connected. When should you take magnesium for sleep? Magnesium works best when it becomes part of a routine you can actually stick to. Because magnesium supports relaxation and recovery rather than acting as a sedative, timing does not need to be overly complicated. The most effective approach is usually the one you can repeat consistently. For many people, magnesium fits naturally into the evening. That might mean taking it with dinner, after training, or as part of a wider wind-down routine before bed. The aim is not to wait until you feel wired and then expect magnesium to force sleep. It is to give your body steady support at the point in the day when you want to start slowing down. This is particularly relevant if your days are busy or training-focused. When your body has been under physical or mental demand, sleep is part of the recovery process. Magnesium can support that bigger picture by contributing to normal muscle function, nervous system function and energy metabolism. Final thoughts: magnesium, sleep and recovery Magnesium has earned its place in the sleep conversation, but it deserves to be understood properly. It is an essential mineral with important roles in muscle function, nervous system function and recovery. For some people, particularly those who are active, stressed, low in magnesium-rich foods or struggling to wind down at night, supplementation may be a useful addition to an evening routine. The key is to keep expectations realistic. Magnesium is not a shortcut to perfect sleep. It is a supportive tool that works best alongside consistent habits: sensible caffeine timing, less evening stimulation, good nutrition, proper recovery and a calm bedtime routine. For Innermost, the bigger point is that form matters, but formulation matters too. Magnesium works best when it fits into a wider routine. That might mean supporting your intake through a recovery-focused product, taking supplements with food, and using them consistently rather than expecting an instant effect. References  Magnesium. National Institute for Health Professionals. Click here. Jewett, E., Sharma, S (2023). Physiology, GABA. National Library of Medicine. Click here. Mah, J., Pitre, T (2021).Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complementary Medicine and Therapies. Click here.
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What Makes a Healthy Protein Powder?

What Makes a Healthy Protein Powder?

Protein powder has come a long way from the oversized tubs once reserved for bodybuilders and gym changing rooms. Today, it sits much more comfortably within everyday wellness routines, whether that means a post-workout shake, a quick breakfast smoothie, a protein boost between meetings or something to support recovery after a long day. That shift is a good thing. Protein plays a key role in how your body repairs, maintains muscle, and adapts to exercise. Yet, with so many options available, choosing a healthy protein powder can feel more complicated than it needs to. A healthy protein powder should do more than help you hit a macro target. Some formulas lead with protein content. Others focus on flavour, functional ingredients, plant-based credentials, or weight management. On the surface, they can all look quite similar. Once you look a little closer, the differences become much clearer. So what makes a healthy protein powder? Let’s get into it. What does “healthy protein powder” actually mean? A healthy protein powder should help you support your nutrition in a way that feels simple, useful and sustainable. At its core, that means providing a meaningful amount of protein from a quality source. Protein is made up of amino acids, which the body uses to repair and maintain tissue. For anyone training regularly, eating enough protein is particularly important because exercise increases the demand for repair and recovery. Research from the International Society of Sports Nutrition suggests that people who exercise regularly may benefit from a daily protein intake of around 1.4 to 2.0g per kg of body weight, depending on their training and goals. Protein supplements can be a practical way to help meet that intake, especially when meals are rushed or appetite varies. That said, protein powder works best as part of a wider diet. That’s where the idea of “healthy” becomes more useful. It’s not only about the amount of protein in the scoop, but also about whether the formula supports your body, your goal and the way you actually live day to day. What makes a healthy protein powder? So, what actually makes up a healthy protein powder? Protein source quality The protein source is one of the first things to look at. Different proteins digest at different speeds and provide different amino acid profiles. Some contain all nine essential amino acids, while others work best when blended with complementary sources. Whey protein Whey protein is one of the most widely used options in sports nutrition. It is a complete protein, naturally rich in essential amino acids, and is often used around training because it is convenient and easy to incorporate into a routine. Casein protein Casein is also derived from milk but behaves differently. It digests more slowly, which can make it useful when you want a steadier release of amino acids over a longer period. Plant protein Plant-based proteins can also be effective when formulated properly. Pea protein and brown rice protein, for example, are often combined because their amino acid profiles complement each other. This kind of blending helps create a more complete plant-based protein option. So, rather than asking whether one protein type is always better than another, it helps to ask a more practical question: does this protein source suit your diet, your body and your goal? For some people, that will be whey. For others, it will be plant-based. The important part is choosing a protein powder that suits your body, your diet and your goals. Look beyond the protein number It’s easy to compare protein powders by the number on the label. A higher protein content can be useful, especially for those training hard or trying to increase daily intake. But that number alone does not tell you whether a product is well-formulated. A good protein powder needs balance. The serving should provide enough protein to be worthwhile, but the rest of the formula deserves attention too. For instance: What else has been included? Is there a clear reason for each ingredient? Are there unnecessary fillers or bulking agents? Does it contain a high amount of sugar? Does it taste good enough to use more than once? Match your protein powder to your goal The best protein powder for you depends on what you want it to support. Some are built as basic macro tools. Others are designed to support a more specific outcome, such as strength, lean body composition, recovery or general wellbeing. That distinction matters because people use protein powder for different reasons. This is where goal-led formulation becomes important. Rather than treating protein as a single category, a more considered approach recognises that different people need different things from their supplements. Strength and muscle support If your focus is strength, muscle repair or performance, protein quality is important. This is because protein helps provide the amino acids needed to support repair and adaptation after a strength workout. Over time, this supports strength training progress, particularly when paired with enough energy, recovery and sleep. For a strength-focused protein powder, it makes sense to look for a high-quality complete protein source, along with ingredients that support performance or recovery. This is the thinking behind The Strong Protein. It combines whey protein and casein with ingredients such as creatine monohydrate, magnesium, Montmorency cherries and bilberries to create a formula for people who want their protein powder to support training, not simply increase protein intake. Lean body composition For those focused on body composition, a healthy protein powder can be a useful tool within a balanced diet. Protein supports muscle maintenance, which is particularly important when someone is trying to reduce body fat, manage calorie intake, or train consistently while staying lean. A well-formulated protein powder can also make it easier to add protein to meals or snacks without needing to overcomplicate the rest of the day. The healthiest option here is not necessarily the lowest-calorie product or the one with the most aggressive “diet” messaging. It should provide a strong serving of protein, support satiety, avoid unnecessary fillers, and fit easily into a routine that still prioritises whole foods. The Lean Protein reflects this kind of approach. Alongside protein, it includes ingredients such as inulin, acetyl L-carnitine, pomegranate, yerba mate and bilberries. The result is a formula built around lean body composition, satiety and daily consistency Everyday wellness Not every protein powder needs to be tied to a gym-based goal to be healthy. For many people, a healthy protein powder is simply a way to make everyday nutrition feel more consistent. It might help make breakfast more balanced, support recovery after Pilates or running, or provide a convenient protein boost on days when meals are rushed. A good everyday protein powder should provide a quality protein source, be easy to digest, taste good, and sit comfortably alongside a varied diet. If it is plant-based, it should also be carefully formulated so the protein sources work well together. The Health Protein is designed with this broader approach in mind. It uses a vegan blend of pea and brown rice protein, alongside ingredients such as glutamine, mushrooms and berries. Rather than being purely performance-led, it gives people a simple way to add protein into their day while supporting a more rounded wellness routine. Check what is not in the formula A healthy protein powder should be as much about what has been left out as what has been added. Unnecessary fillers, artificial colours, excessive sugar and vague marketing claims can all make a product feel less trustworthy. That does not mean every ingredient needs to be stripped back to the point where the product becomes joyless. Taste, texture and mixability all matter. But every ingredient should have a reason for being there. Look for transparency in your choice of protein powder brand: Can you understand the active ingredients? Does the product explain what they are there to support? Are the claims realistic? Does the formula match the goal it is being sold for? This is where clean formulation is important. A healthy protein powder should feel premium because it has been formulated with a science-backed approach, not because the packaging says it is. Taste is more important than people think Taste can feel like the less serious part of choosing a protein powder, but in practice, it has a big impact.A protein powder only supports your routine if you actually want to use it. If it tastes chalky, overly sweet or difficult to get through, it is much less likely to become something you use consistently.This matters because consistency is where nutrition starts to make a difference. A good-tasting protein powder is easier to use after training, blend into smoothies, mix into oats or keep on hand for busy days. Functional ingredients can add value Taste should still be the foundation of any healthy protein powder, but the right functional ingredients can give a formula more purpose, especially when it is designed around a specific goal such as strength, recovery, body composition or everyday wellbeing. A longer ingredient list does not automatically mean a better product. Each ingredient should have a clear role. Creatine, for example, makes sense in a strength-focused protein powder. Fibre can support satiety in a lean body composition formula, while magnesium may suit a recovery-led routine. Plant extracts, berries and mushroom ingredients can also fit well within a broader wellness blend when included with purpose.  A healthy protein powder should fit into your lifestyle The most useful supplements are usually the ones that fit neatly into what you are already doing. A healthy protein powder should work around your day. After a workout. In a morning smoothie. Mixed into oats. Taken between meetings. Packed for travel. Used when you know dinner will be later than planned. These moments might sound small, but they are often where consistency is built. Most people are not trying to follow a perfect nutrition plan every day. Work gets busy. Training moves around. Meals vary. Recovery sometimes takes a back seat. A good protein powder gives you a simple way to support your routine when things are not perfectly structured. This is also why it should not feel overly complicated. You shouldn’t need to rebuild your entire diet around it and it should sit alongside real food, supporting the gaps that naturally appear in a busy, active life. What makes Innermost protein powders different? Innermost takes a more considered approach to protein. Rather than creating one generic formula and expecting it to suit everyone, the range is built around different goals. That makes it easier to choose a product based on what you want support with, whether that is strength, lean body composition or everyday wellness. There is also a science backed focus on formulation quality. Our protein sources are chosen with purpose, the active ingredients included for a reason and each product avoids unnecessary fillers and bulking agents. The flavours are designed to feel enjoyable, not like something you tolerate because it happens to be good for you. A healthy protein powder should feel effective, but it should also feel easy to come back to. It should support how you train, recover, work and live. It should make your routine feel more consistent without adding another layer of complexity. That is where Innermost feels different from more traditional protein brands. The products sit closer to modern wellness than old-school gym nutrition, while still being grounded in performance and science. Final thoughts Healthy protein powder comes down to quality, purpose and consistency. The protein source should be strong, the formula should make sense and the ingredients should be clear. The taste should make you want to use it again and most importantly, it should support your wider routine rather than trying to replace it. Used alongside a balanced diet, protein powder can be a simple way to support training, recovery, body composition and everyday wellbeing. For those looking for a more considered option, Innermost’s protein range is built around exactly that approach. Goal-led formulas, clean ingredients, strong taste and science-backed support, designed to fit into real life. Explore Innermost’s protein powders to find the formula that best fits your goals, routine and lifestyle.
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Fibre

The Benefits of a High Fibre Diet for Energy, Gut Health & Balance

Within the fitness space there can be a tendency to think of fibre as something that’s just functional. Important, of course, but often its impact is only framed around digestion. In reality, fibre plays a far broader role in how your body performs and how you feel day to day, influencing variables like energy stability and appetite regulation through to long-term metabolic health. For anyone already investing in their training, recovery, and overall wellbeing, a high fibre diet matters more than you might think. It’s one of the simplest ways to bring more consistency to your nutrition, without adding complexity. In this guide, we’ll take a closer look at what fibre does, why it matters, and how to build a high fibre diet in a way that fits naturally into your routine. What is fibre and why it matters Fibre is a type of carbohydrate that is naturally sourced from foods like wholegrains, beans, nuts and more. At its core, dietary fibre is the part of plant foods your body can’t fully digest. Rather than being absorbed, it moves through the digestive system, interacting with everything along the way. This process is what makes fibre so valuable. It slows digestion, supports beneficial gut bacteria, and helps regulate how nutrients enter the bloodstream. Over time, these effects compound, influencing energy levels, hunger signals, and metabolic health. It’s worth understanding that fibre isn’t one single thing, and while it is often grouped together, different types have different roles. Broadly, fibre falls into two categories: Soluble fibre: This dissolves in water and forms a gel-like substance, helping to slow digestion and regulate blood sugar and cholesterol. Insoluble fibre: This adds bulk and supports regular movement through the digestive system. Most whole foods contain a combination of both, which is why variety matters more than focusing on a single source. Why intake is often lower than expected You might read this and think you’re easily hitting your daily fibre requirements. Yet, even among people who eat relatively well, fibre intake tends to fall short. In the UK, the recommendation sits at around 30g per day, yet average intake is closer to 18–20g. This isn’t usually down to poor habits. More often, it reflects modern eating patterns: A strong focus on high-protein meals can reduce the variety of plant foods in a diet, lowering fibre intake over time. A reliance on staples like white bread and pasta contain less fibre than wholegrain alternatives, making fibre intake harder to reach. Quick, convenient meals often lack the whole ingredients needed to support adequate fibre intake. The result isn’t a complete absence of fibre, but it does lead to a gradual shortfall below the 30g recommendations. Each meal might seem balanced in isolation, but across a full day or week, intake consistently sits below where it needs to be. The Key Benefits of a High Fibre Diet  A high fibre diet supports several key areas of health at the same time: Gut health and microbiome support As previously mentioned, fibre’s most recognised role is in digestion, but its impact actually goes deeper than that. Certain fibres act as prebiotics, feeding beneficial gut bacteria. These bacteria produce compounds known as short-chain fatty acids (SCFAs), including butyrate, which plays a role in maintaining the integrity of the gut lining and regulating inflammation. A 2019 review published in The Lancet found that higher dietary fibre intake was consistently associated with improved gut health markers and reduced risk of several chronic conditions. The key takeaway wasn’t a single “superfood”, but the cumulative effect of consistent fibre intake over time. There’s also increasing interest in how microbiome diversity influences overall health. A more varied intake of fibre tends to support a more diverse gut environment, which is linked to better resilience and function. For those looking to improve their training routines and hit new PBs, a well-functioning gut is central to recovery. This is because fibre supports the gut environment, which in turn affects how efficiently nutrients are absorbed. More stable energy levels When it comes to your energy, it isn’t just about calorie intake. It’s also key to ensure your body can effectively process these calories. This is where fibre can be highly beneficial. This is because fibre slows the digestion of other carbohydrates, leading to a more gradual release of glucose into the bloodstream. This helps avoid the sharp spikes and dips that can come from highly refined meals. Studies also show that diets higher in fibre are associated with improved glycaemic control, even in otherwise healthy individuals. In practical terms, this often leads to: More consistent energy across the day Fewer mid-afternoon crashes Reduced reliance on quick fixes like sugar or caffeine For those balancing work, training, and recovery, the more stable blood sugar levels provided by fibre mean more consistent energy availability. This can translate into better training sessions, particularly for longer or more demanding workouts. Appetite regulation High fibre foods tend to be more filling due to their volume and slower digestion. At the same time, they influence hormones involved in hunger and fullness, including ghrelin and peptide YY. There’s also a hormonal aspect to this. Fibre-rich foods can influence the release of satiety hormones, helping your body better recognise when it’s full. This creates a more sustainable approach to body composition. Instead of relying on weight loss restriction, your diet supports appetite regulation more naturally. Heart Health and Long-Term Outcomes In addition to the shorter-term health and wellness benefits, fibre intake also has a beneficial impact on long-term health. Soluble fibre, in particular, has been shown to help reduce LDL cholesterol by binding to cholesterol in the digestive system and aiding its removal. Large cohort studies have consistently linked higher fibre intake with a reduced risk of cardiovascular disease and type 2 diabetes. This is partly due to improved blood sugar regulation and partly due to the broader metabolic benefits of a fibre-rich diet. One study in particular by the BMJ found that each additional 7g of fibre per day was associated with a 9% reduction in cardiovascular disease risk. These outcomes aren’t immediate, but they reinforce the role of fibre as a long-term investment in health. High Fibre Diet Foods We’ve written about his previously (see here for our guide on high fibre foods) but in short, building a high fibre lifestyle doesn’t require a complete overhaul of your current diet. It’s instead about increasing variety and making more intentional choices within your existing routine. Below we have outlined some key foods that can help increase fibre intake. Whole grains Oats, brown rice, quinoa, and wholegrain bread provide a steady source of fibre while supporting sustained energy. They’re an easy upgrade from refined grains and tend to be more filling. Fruits and vegetables Eating more fruit and vegetable is one of the simplest ways to raise fibre intake. A useful approach is to focus on variety: Berries and apples for convenience Leafy greens for micronutrient density Root vegetables for more substantial meals Legumes Lentils, chickpeas, and beans are among the most fibre-dense foods available. They also provide plant-based protein, making them particularly useful in meals focused on satiety and recovery. Nuts and Seeds Chia seeds, flaxseeds, and almonds offer a concentrated source of fibre and can be added easily to meals. Even small additions, such as a tablespoon of seeds in a breakfast or smoothie, can make a difference over time. A Smarter Way to Think About Fibre Fibre doesn’t need to be treated as a standalone goal. It works best as part of a balanced, well-structured approach to nutrition - one that supports how you feel day to day, not just how you perform in the odd moment. For most people, that starts with whole foods. Building meals around plant variety, whole grains, and consistent habits. From there, the role of supplementation becomes more effective. The Innermost approach reflects that balance. Products like The Greens Blend can help support daily plant intake and micronutrients, while products such as The Lean Protein fit alongside a diet that prioritises both protein and fibre, rather than one at the expense of the other. Building a high fibre diet isn’t about adding or overhauling, instead It’s about making those small adjustments that bring more consistency to your routine. Over time, those shifts tend to have the biggest impact - not just on digestion, but on how your body feels, performs, and recovers. References Renolds, A., Mann, J., Cummings, J., Winter, N., MDiet, E., Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 393 (10170), 434-445. Click here.  NHS UK. How to get more fibre into your diet. Click here.  Hullings, A., Sinha, R., Liao, L., Freedman, N., Graubard, B., Loftfield, E. (2020). Whole grain and dietary fiber intake and risk of colorectal cancer in the NIH-AARP Diet and Health Study cohort. The American Journal of Clinical Nutrition. 112 (3), 603-612. Click here. Threapleton, D., Greenwood, D., Evans, C., Cleghorn, C., Nykjaer, C., Woodhead, C., Cade, J., Gale, C., Burley, V. (2013). Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ.347. Click here.
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The Complete Guide to Digestive Enzymes

The Complete Guide to Digestive Enzymes

How you digest your food has a direct impact on how you perform, recover and feel day to day. It’s not just about what you eat, but how well your body is able to break it down and use it. A heavy feeling after meals, inconsistent energy, or food that doesn’t quite sit right (on top of being uncomfortable) can all point back to how well your body is breaking things down. Digestive enzymes play a central role in this process. They’re responsible for breaking down the food you eat into forms your body can absorb and use. When that process runs smoothly, there’s a noticeable difference in how you feel day to day. To clear up any confusion around digestion, this guide explores digestive enzymes in detail - what they are, what they do, where they’re produced, and how they fit into a modern, performance-led lifestyle. Shall we get into it? What are digestive enzymes? Digestive enzymes are specialised proteins that help break food down into smaller molecules that can be absorbed through the gut lining. Without them, even the most nutrient-dense diet would be difficult for the body to utilise effectively. The process itself is highly coordinated. Enzymes are released at different stages of digestion, working in sequence to ensure food is progressively broken down as it moves through the digestive tract. Put simply, digestive enzymes are what bridge the gap between what you eat and what your body actually gains from it. As you would expect, this can directly impact your fitness as well as your mood. Types of digestive enzymes and what they do Digestive enzymes are typically grouped into 3 core segments based on the nutrients they target. Amylase (Carbohydrates): Amylase breaks down complex carbohydrates into simpler sugars. It begins its work in the mouth and continues in the small intestine. Protease (Protein): Protease enzymes reduce proteins into amino acids. This is particularly relevant for those consuming higher-protein diets, as efficient breakdown supports recovery and muscle repair. Lipase (Fats): Lipase breaks down fats into fatty acids and glycerol. These components are essential for energy production and overall metabolic function. This breakdown is essential because nutrients cannot be absorbed in their original form. If digestion is incomplete, absorption becomes less efficient. Other enzymes, such as lactase, play more specific roles, for example helping to digest lactose found in dairy products. Together, these enzymes form a system that adapts to the composition of each meal. Research also highlights the link between digestion and how much of these nutrients your body can actually use. A study published in the American Journal of Clinical Nutrition for example highlights that effective protein digestion and amino acid absorption play a key role in muscle repair and recovery after exercise. For anyone training regularly or focusing on performance, this becomes especially important. It’s not just about what you eat, but how well your body is able to make use of it. Where Are Digestive Enzymes Produced? Digestive enzymes are produced throughout the digestive system, with each stage contributing to the overall process. The mouth Digestion first begins with chewing. The salivary glands release amylase, an enzyme that starts breaking down carbohydrates before food is even swallowed. This early stage is often overlooked, but it plays an important role in preparing food for the next steps. The stomach The stomach next combines gastric acid with enzymes such as pepsin, which begins the breakdown of proteins. This stage is less about complete digestion and more about creating the right conditions for further processing. The pancreas The pancreas is responsible for producing the majority of digestive enzymes, including amylase, protease and lipase. These are released into the small intestine, where most digestion takes place. Clinical research has shown how central this role is. Conditions that impair pancreatic enzyme production, such as exocrine pancreatic insufficiency, can significantly reduce nutrient absorption and lead to noticeable digestive symptoms. The small intestine The small intestine completes the process. Additional enzymes help finalise digestion, allowing nutrients to pass through the intestinal wall into the bloodstream. Enzyme production across these stages can vary depending on diet, stress levels and overall gut health. This is why your digestion doesn’t always feel consistent, and some days can feel more comfortable than others. Signs your digestion may not be working optimally Some of the more common signs that digestion may not be working as efficiently include: Bloating or discomfort A feeling of heaviness, particularly after larger meals Sluggishness or dips in energy following eating Gut sensitivity to certain foods These experiences are relatively common and often reflect how digestion is responding to day-to-day habits. Below are some of the key reasons why your digestive system may not be operating effectively. Eating quickly or on the go can limit how effectively digestion begins, particularly in the mouth where enzymes first start working. Stress can also play a role. When the body is in a more alert or pressured state, digestion is not the priority, which can affect how efficiently food is broken down. Higher protein diets are increasingly common, particularly among those training regularly. While beneficial, protein requires more extensive digestion, placing greater demand on enzyme activity. Fewer whole foods and less plant diversity may influence how the digestive system responds over time. Foods high in digestive enzymes So, for those looking to improve digestion by adding more digestive enzymes to your diet, how do you go about doing it? While your body produces its own digestive enzymes, certain foods also contain naturally occurring enzymes that can support the digestive process. These tend to be most active in raw or minimally processed forms and can complement a balanced, varied diet. Some of the more commonly referenced foods include: Pineapple (Bromelain – Protease): Pineapple contains bromelain, which has been studied for its role in helping break down protein. It is often associated with supporting protein digestion. Papaya (Papain – Protease): Rich in papain, papaya is another enzyme that assists with protein breakdown. It’s frequently used in both digestive support and food preparation. Mango (Amylase – Carbohydrates): Mango contains amylase enzymes that help break down complex carbohydrates into simpler sugars, particularly as the fruit ripens. Bananas (Amylase & Maltase – Carbohydrates): Provide enzymes that support carbohydrate digestion, especially when ripe. Avocado (Lipase – Fats): Contains lipase, which plays a role in breaking down fats into fatty acids. These foods can play a useful role in supporting digestion as part of a broader diet. However, their enzyme content can vary depending on factors like ripeness, storage and preparation, and they don’t always provide consistent or targeted support on their own. In those situations, you might also look at targeted digestive enzyme supplements that can provide a more consistent and concentrated level of enzyme activity alongside meals, supporting the breakdown of proteins, carbohydrates and fats more reliably than food sources alone. Digestive enzyme supplements The key to effective digestive enzyme supplementation is choosing a well-formulated option that combines a broad range of enzymes with a clean ingredient profile. Case in point: supplements like Innermost’s The Digest Capsules are built with this in mind, offering a considered blend that fits easily into a daily routine and works alongside your existing nutrition rather than replacing it. For those considering digestive enzyme supplements, how and when they’re used can influence their effectiveness. Before or with meals Digestive enzyme supplements are typically taken just before or alongside meals, allowing them to act as food is being broken down. Around larger or harder-to-digest meals Meals that are higher in protein, fats or overall volume can place greater demand on digestion. This is often where additional supplementation can be beneficial. Fitting into your routine How and when you use digestive enzymes will depend on your routine, your diet and how your body responds. Rather than following a fixed structure, it often makes more sense to take a flexible approach. Used consistently or as needed, they should fit seamlessly into your day, supporting digestion without adding unnecessary complexity. Supporting your digestion effectively Digestive enzymes play a fundamental role in how your body processes food and accesses nutrients. When digestion is working well, the impact is often felt across energy, recovery and overall wellbeing. While your body naturally produces these enzymes, factors like diet, lifestyle and routine can influence how consistently that process runs. In those moments, small adjustments - whether through food choices or more targeted supplementation - can make a noticeable difference. For those considering supplements, a well-formulated option such as The Digest Capsules can provide a simple, reliable way to support digestion alongside your daily routine. References Leidy, H., Clifton, P., Astrup, A., Wycherley, T., Westerterp-Plantenga, M., Luscombe-March, N., Woods, S., Mattes, R. (2015). The role of protein in weight loss and maintenance. Am J Clin Nutr. 101(6). Click here.  Ni, W., Hutagalung, A., Li, S., Epstein, H. (2011). The myosin-binding UCS domain but not the Hsp90-binding TPR domain of the UNC-45 chaperone is essential for function in Caenorhabditis elegans. J Cell Sci. 124(18). Click here. Pavan, R., Jain, S., Shraddha., Kumar, A. (2012). Properties and Therapeutic Application of Bromelain: A Review. Biotechnol Res Int. Click here.
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Creatine for women

Creatine For Women: What Is It And Proven Benefits

The word ‘creatine’ might conjure up images of gym bros, but don’t fall into the trap of thinking it’s just for men. Creatine is one of the most widely researched supplements in the nutrition game, and one which can offer a host of benefits to many people.  Let’s dig into the topic of creatine for women – how it works, proven benefits, how it differs for women vs men, and how to start working it into your routine. What is creatine? To put it simply, creatine is a mineral our bodies naturally produce which helps to create Adenosine Triphosphate (ATP) – a very important energy-carrying molecule.  It has been extensively researched for its ability to help increase performance in high intensity exercise1, potentially leading to greater training results.  You can find out more in our complete guide to creatine.  Creatine for women: why interest is growing There are a lot of misconceptions around creatine – maybe you’ve heard it’s for ‘bulking’ or that it causes undesirable water retention. Either way, there have definitely been some ideas floating around which could understandably have put people off working it into their nutrition regime.  In reality, creatine can support performance, strength and recovery without changing your body composition in the way some might assume. It can be a great tool for not only strength training but also HIIT and functional fitness, as well as overall health and even ageing!1  With all this in mind and more research coming out all the time, it’s no surprise that interest is growing amongst women when it comes to making use of creatine.  Creatine for women vs men: is there a difference? Creatine works in the same biological way for both men and women, but there are some differences in terms of the results or impacts you may see.  In general, women tend to have significantly lower baseline creatine stores than men2, meaning creatine supplementation can be potentially even more beneficial for them. That being said, nutritional requirements and impacts can vary hugely based on each person’s individual hormone concentration, especially during different phases of the menstrual cycle3 – so results can differ. The benefits of creatine for women  Improved strength and performance Creatine helps regenerate and produce ATP4, which allows for better performance in short bursts of intense activity. As such, it can be a very valuable tool for supporting progressive overload in strength training, allowing you to lift heavier and see greater results from your workouts. Support for lean muscle and body composition Combing creatine supplementation with resistance training is a widely recognised method for increasing lean muscle mass5, which can make a significant difference to your overall body composition. One of the common misconceptions of creatine we spoke about earlier is water retention and subsequent weight gain. Whilst the water retention point isn’t untrue, the water is stored inside the muscle cells rather than under the skin6, which actually makes your muscles appear larger and more defined.  You could typically see an initial weight ‘gain’ when starting with creatine due to this, but this usually stabilises after a few weeks.  Cognitive and mental benefits Aside from the huge physical benefits, creatine can actually offer a helping hand when it comes to cognition and mood, too.  Some research has shown creatine has indicated positive effects by restoring brain energy levels, and it may even be more effective for females2. Other studies have even found evidence that creatine use can improve short term memory, reasoning and intelligence7.  Hormonal and life stage support The evidence is still emerging on this topic, but there are a host of potential creatine benefits for women when it comes to hormonal and life stage support. For example, it is suggested that post-menopausal females can see benefits in terms of skeletal muscle size and function when supplementing creatine, as well as favourable effects on bones themselves.  With hormone-related changes influencing the way creatine is produced in the body, supplementation can be particularly important during your period, as well as during and after pregnancy or menopause2.  Side effects of creatine for women When adding any new supplement into your regime, considering any possible side effects is a common part of the process. Thankfully, creatine side effects for women are very minimal!  We’ve discussed water retention already, but this can sometimes lead to a 1-2kg initial weight gain which will usually stabilise in a few weeks – and your extra-hydrated muscles can actually perform even better as a result.  The other commonly discussed side effect is gastrointestinal distress (stomach cramps, nausea etc). This is typically only an issue if you’re taking very high doses of more than 10g at any one time, so stick to the product’s recommended servings and you should be in the clear.  Overall, creatine is a safe supplement to take when used within regular dosing guidelines1.  How to start using creatine As with any new supplement you’re interested in taking advantage of, the best way to start is by making it as simple as possible to fit into your regular routine.  A typical daily dose of creatine sits between 3-5g, so look for a product which can give you that in an easy-to-use form. For example, Innermost’s The Power Booster contains 60x 5g servings – the perfect amount for a full eight week cycle if consuming daily. Just mix a serving with water or juice, or even throw it into a protein shake and you’re all set for the day. That’s not the only way to have creatine, though. Innermost’s The Strong Protein is a super powerful protein blend with 34g protein and 3g of creatine in every serving – giving you everything you need for a properly fuelled, powerful workout.   So, it’s a very effective supplement and it’s very easy to take. What’s not to love? Creatine for women – easy and effective Creatine is well-researched, easy to use and it can be super effective. If you’re interested in improving your performance, recovery and strength, it’s almost a no-brainer. Make it a part of your daily wellness routine, stay consistent with it and see the results - we think you’ll like them.  References Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049. Click here.   Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865. Click here.  Wohlgemuth KJ, Arieta LR, Brewer GJ, Hoselton AL, Gould LM, Smith-Ryan AE. Sex differences and considerations for female specific nutritional strategies: a narrative review. J Int Soc Sports Nutr. 2021 Apr 1;18(1):27. doi: 10.1186/s12970-021-00422-8. PMID: 33794937; PMCID: PMC8015182. Click here.  Saito S, Cao DY, Okuno A, Li X, Peng Z, Kelel M, Tsuji NM. Creatine supplementation enhances immunological function of neutrophils by increasing cellular adenosine triphosphate. Biosci Microbiota Food Health. 2022;41(4):185-194. doi: 10.12938/bmfh.2022-018. Epub 2022 Jun 17. PMID: 36258765; PMCID: PMC9533032. Click here.  Mohammad Ali Izadi, Farhad Daryanoosh, The effect of creatine supplementation on muscle protein synthesis in athletes: A review. Nutrition Clinique et Métabolisme,Volume 39, Issue 4, 2025, Pages 273-281, ISSN 0985-0562. Click here.  Powers ME, Arnold BL, Weltman AL, Perrin DH, Mistry D, Kahler DM, Kraemer W, Volek J. Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution. J Athl Train. 2003 Mar;38(1):44-50. PMID: 12937471; PMCID: PMC155510. Click here.  Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018 Jul 15;108:166-173. doi: 10.1016/j.exger.2018.04.013. Epub 2018 Apr 25. PMID: 29704637; PMCID: PMC6093191. Click here.
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Halal Collagen Cover Image

Understanding Halal Collagen: A Guide to Quality, Sourcing & Supplements

Collagen has become a staple in many modern wellness routines, used to support everything from skin health to recovery and joint function. But as its popularity has grown, so too has the need for greater clarity around what’s in these products - and how they’re made. Case in point - halal collagen. Unlike other supplement ingredients, collagen is typically derived from animal sources. This makes its suitability under halal dietary guidelines less straightforward. Two collagen powders may look almost identical on the surface, yet differ significantly in how they are sourced, processed, and certified, meaning that one might be halal compliant and the other not so much. For anyone looking to incorporate collagen supplements into their routine, understanding these differences matters. This guide breaks down what exactly makes collagen halal and non halal, where confusion often comes in, and how to choose a supplement that aligns with both your values and your expectations for quality. What is halal collagen? Halal collagen refers to collagen that has been produced in accordance with Islamic dietary laws. While the term “halal” is often associated with food, the same principles apply to supplements, including collagen powders and capsules. In practice, this means that halal collagen must meet specific criteria across its entire lifecycle - not just in its final ingredient form. What makes collagen halal certified? Determining whether collagen is halal goes far beyond scanning an ingredient label. Collagen itself is most sourced from bovine (cow) or marine (fish) origins. Whether either is considered halal depends not only on the source, but on how it has been handled from extraction through to final production. Halal sourcing The sourcing of collagen is the first step to halal certification. Firstly, for a collagen product to be halal it must be sourced from a halal permissible animal such as cattle (bovine collagen) or fish (marine collagen). For bovine collagen, animals must be raised and slaughtered according to halal principles and Islamic rites collectively known as Zabiha. This includes: Invocation of Allah's name (Tasmiyyah) at the moment of slaughter. A swift cut to the throat to ensure humane treatment. Slaughtering conducted by a sane adult Muslim. The animal must also be healthy at the time of slaughter. Without the above considerations, collagen supplements cannot be considered permissible, regardless of quality. Halal processing Processing is the next critical factor in halal collagen certification. Collagen extraction often involves enzymes or chemical treatments to isolate and refine the protein. This hydrolysis process often uses enzymes to break down collagen into peptides. These enzymes must be plant-based (e.g., papain) or sourced from halal-certified animals; porcine-derived enzymes (like porcine trypsin) are forbidden. If any of these substances are derived from non-halal sources, the integrity of the product is compromised. Any solvents or processing aids used during extraction must also be free from ethanol or other non-halal alcohols. Halal collagen certification also ensures that no prohibited additives, such as non-halal gelatine carriers or animal-based anti-caking agents, were introduced during the manufacturing process. Halal Manufacturing Manufacturing standards are also highly important in making collagen supplements halal certified. Even when ingredients are halal, shared facilities or inadequate controls can introduce cross-contamination. As such, the manufacturing of halal collagen must follow the below guidelines: Non cross contamination: certified products are produced under strict conditions that ensure separation from non-halal substances throughout production, storage, and packaging. Complete surface cleaning: If a facility handles both Halal and non-Halal products, a rigorous, religiously supervised deep cleaning (often called Samak or Taharah) must occur between runs. Auditors must verify that no "Najis" (unclean/prohibited) residues remain. Common Misconceptions About Halal Collagen As collagen has become more widely used, a number of assumptions have emerged around its suitability within a halal diet. These are some of the most common. Collagen is Halal be default: because collagen is a natural protein, it’s easy to assume it meets dietary requirements. In reality, its origin and processing determine whether it is permissible. Marine collagen is always halal: While often suitable, this still depends on how the collagen is produced and whether non-halal substances are introduced during processing. Hydrolysed collagen is always halal: As with other forms of collagen, halal permissibility depends entirely on its source and production. There is also a tendency to equate “clean” or “natural” products with halal compliance. While these qualities can overlap, they are not the same. A supplement may be free from additives and still not meet halal standards. Benefits of halal collagen When halal collagen is produced with quality and integrity in mind, it can support a range of wellness goals. While we’ve spoken about these before, however below are some of the key benefits of halal collagen: It plays a role in maintaining skin structure and elasticity. Supports joint function and contributes to recovery following physical activity. They form part of a broader approach to looking, feeling, and performing at their best. These benefits are closely linked to how the collagen is sourced and formulated. Products that prioritise transparency, clean processing, and effective formats - such as hydrolysed collagen peptides - are more likely to deliver consistent results. For those seeking halal collagen supplements, this alignment between quality and compliance becomes key. How to choose a halal collagen supplement? Choosing a halal collagen powder or supplement should feel straightforward, but in practice it often requires a closer look. Below are some of the key things you should look for when purchasing halal collagen supplements: Certification is the most reliable starting point. A recognised halal certification confirms that the product has been assessed across sourcing, processing, and manufacturing. Clear information about where the collagen is sourced and how it is produced can indicate a more considered approach to formulation. The type of collagen also matters. Hydrolysed collagen peptides are widely used because they integrate easily into daily routines and are readily utilised by the body. The overall experience of the product. Taste, mixability, and ease of use all contribute to whether a supplement becomes part of a consistent routine - which is ultimately where results are seen. Is Innermost halal? In short, yes. Innermost products are halal certified, meaning they meet strict standards across sourcing, processing, and production. This ensures that every stage of development aligns with halal requirements. Innermost’s The Glow Blend contains high quality halal certified hydrolysed bovine collagen peptides and is formulated to support your skin and overall wellbeing, with extra nutrients like hyaluronic acid, vitamin C, biotin and folate. Alongside certification, our Innermost proteins and supplements focuses on clean, effective formulations designed to support real results. We prioritise ingredient quality, avoid unnecessary additives, and create products that fit seamlessly into everyday routines. If you’re looking for a collagen supplement that aligns with both your nutritional goals and your values, explore the Innermost range to find a halal-certified option that fits seamlessly into your routine. References Permadi, S., Ujilestari, T., Hakim, L et al. Characteristics and Applications of Collagen from the Animal By-Product as a Potential Source for Food Ingredients. Permadi et al. Reviews in Agricultural Science. 2024, 327-346. Click here. Aslan., H. The influence of halal awareness, halal certificate, subjective norms, perceived behavioral control, attitude and trust on purchase intention of culinary products among Muslim costumers in Turkey. International Journal of Gastronomy and Food Science. 2023. Click here. Schmidt, M. M. et al. Collagen extraction process. International Food Research Journal. 2016. Click here.
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How Do Greens Powders Benefit The Body?

How Do Greens Powders Benefit The Body?

Greens powders and superfood powders have become a big part of the supplement game. They promise a convenient way to support your nutritional intake, especially on days when eating enough fruit or veg feels out of reach. But, what do they actually do for the body? And are they worth including in your routine? In this blog, we’ll break down what greens powders are, what goes into them and the benefits they can offer. We’ll also take a closer look at our new The Greens Blend and how it builds on the typical formula. What are greens powders? Greens powders are concentrated blends of dried and powdered plant-based ingredients. Most combine vegetables, fruits, herbs, algae, and other nutrient-dense foods into a single supplement that can be mixed with water or added to smoothies. They’re designed to make it easier to increase your intake of vitamins, minerals and plant compounds without needing to prepare large quantities of fresh produce.  While they’re not a replacement for whole foods, they can help fill some gaps in your diet. They’re even more useful if you live a particularly busy lifestyle, travel regularly or just struggle to eat with enough variety day to day.  What’s typically inside a greens powder? Most greens powders and superfood powders contain a mix of ingredients that typically cover a few key food groups. Leafy greens and vegetables Ingredients like spinach, kale, broccoli and spirulina are pretty common. These provide essential micronutrients like vitamin C, vitamin K, iron and magnesium. Fruits and plant extracts Berries, apple powder or citrus extracts are also regular features in a lot of greens powders. These contribute antioxidants, which can help protect cells from oxidative stress1. Algae and grasses Spirulina, chlorella and wheatgrass are staples. These are rich in nutrients and have been studied for their potential to support immune function and overall health. Fibre-rich ingredients Some blends include ingredients like inulin or flaxseed to support digestion and gut health. This is an especially important part as only 4% of UK adults get enough fibre in their diets2! Hard to believe, but it’s true. Adaptogens and herbs Some powders add herbs like ashwagandha or green tea extract, which can help support energy levels and resilience to stress3. The exact mix can vary a lot between products, which is why not all greens powders offer the same benefits. The benefits of greens powders When used consistently, greens powders can support several areas of health. Let’s look at what the science says. 1. Supporting nutrient intake One of the main benefits of greens powders is simply helping you get more nutrients into your day in a very easy way.  Many people fall short of the recommended intake of fruits and vegetables, and greens powders can help bridge that gap by providing a concentrated hit of vitamins and minerals. For example, leafy greens are rich in micronutrients linked to overall health and reduced risk of chronic disease, and there are a host of well-documented health benefits associated with eating the right amount of fruit and veg4.  2. Antioxidant support Many superfood powders contain ingredients high in antioxidants, such as polyphenols and carotenoids. These compounds help neutralise free radicals, which can otherwise contribute to cellular damage over time. Research has shown that diets rich in plant antioxidants are associated with better long-term health outcomes5. 3. Gut health and digestion Some greens powders are designed to give your gut a helping hand too, with things like fibre, prebiotics, probiotics or digestive enzymes included. These can play a role in supporting the gut microbiome. A balanced gut microbiome is linked to digestion, immune function and even mood regulation. And probiotics, for example, have been shown to support gut health and improve digestive comfort in certain cases6. 4. Energy and overall wellbeing While greens powders aren’t stimulants, they can support energy indirectly by improving nutrient intake to give your body the fuel it needs. Deficiencies in key vitamins and minerals, such as B vitamins and iron, can contribute to fatigue7. Supporting your intake could be the helping hand you need to maintain more consistent energy levels. Are greens powders enough on their own? Unfortunately not - greens powders are a supplement, not a substitute. They don’t replace the fibre, texture and full nutritional complexity of whole foods. Eating a varied diet with fresh vegetables, fruits, whole grains, and proteins is still the foundation of good nutrition. That said, a well-formulated greens powder can be a very handy addition. It can help you stay consistent, especially on days when your routine is less than ideal. A closer look at Innermost’s The Greens Blend While they all offer their own distinct benefits, not all greens powders are created equally. Some focus on a handful of headline ingredients, while others aim for a more comprehensive approach. Innermost’s newly-released The Greens Blend is designed to go beyond what a standard greens powder offers by combining a wider range of nutrients with targeted digestive support. A broader spectrum of plant ingredients The Greens Blend includes 25 real greens, fibre-rich foods, and plant-based ingredients, offering a wider nutritional profile than many other greens powders.  We didn’t do it to show off, we did it because this diversity matters. Different plants provide different vitamins, minerals, and phytonutrients, so a broader mix can support more areas of health. Added digestive support One of the standout features in The Greens Blend is the inclusion of digestive enzymes, probiotics and prebiotics. These work together to support digestion and nutrient absorption, as well as the balance of the gut microbiome.  This is particularly useful because it’s not just about what you consume that matters, but what your body can actually absorb and use. Comprehensive vitamin and mineral profile The Greens Blend is formulated to provide a full spectrum of essential micronutrients, helping to support daily performance and overall wellbeing.  If you’re looking to support your baseline nutrition without overcomplicating your routine, look no further.  Clean and convenient The formula is made with 100% natural ingredients and contains no artificial colours, fillers or added sugar.  It’s also designed for convenience, with single-serving sachets which can be mixed with water or added to a smoothie. It couldn’t be easier to stay consistent – which is a very important part of adding a greens powder to your routine.  How to get the most from greens powders If you’re considering adding a greens powder to your routine, there’s a few key things to keep in mind: Use it consistently to see the best results Pair it with a balanced diet rather than relying on it alone Choose a greens powder with a broad range of ingredients (like The Greens Blend) Look for added digestive support if gut health is a priority (it probably should be!) Small, consistent actions have the biggest impact. It’s time to go green Greens powders and superfood powders offer a very simple way to support your nutrition, particularly when life gets busy or you just want to ensure you’re giving your body what it needs every day.  They can help increase your intake of key nutrients, support antioxidant defences, and contribute to gut health - depending on the powder you pick. Make sure to do your research on ingredients to pick the one that’s right for you.  They won’t replace a balanced diet, but they can make it easier to stay on track and help you stack wins day after day.  References Birben E, Sahiner UM, Sackesen C, Erzurum S, Kalayci O. Oxidative stress and antioxidant defense. World Allergy Organ J. 2012 Jan;5(1):9-19. doi: 10.1097/WOX.0b013e3182439613. Epub 2012 Jan 13. PMID: 23268465; PMCID: PMC3488923. Click here. Cooper H, UK still failing to meet basic dietary guidelines, The Food Foundation, July 2025. Click here. Ashwagandha: Is it helpful for stress, anxiety, or sleep?, Fact Sheet for Health Professionals, National Institutes of Health, May 2025. Click here. Pem D, Jeewon R. Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article. Iran J Public Health. 2015 Oct;44(10):1309-21. PMID: 26576343; PMCID: PMC4644575. Click here. Deledda A, Annunziata G, Tenore GC, Palmas V, Manzin A, Velluzzi F. Diet-Derived Antioxidants and Their Role in Inflammation, Obesity and Gut Microbiota Modulation. Antioxidants (Basel). 2021 Apr 29;10(5):708. doi: 10.3390/antiox10050708. PMID: 33946864; PMCID: PMC8146040. Click here. Markowiak P, Śliżewska K. Effects of Probiotics, Prebiotics, and Synbiotics on Human Health. Nutrients. 2017 Sep 15;9(9):1021. doi: 10.3390/nu9091021. PMID: 28914794; PMCID: PMC5622781. Click here. Could a vitamin or mineral deficiency be behind your fatigue?, Harvard Health Publishing, Aug 2015. Click here.
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The Best Gym Exercises for Beginners

The Best Gym Exercises for Beginners

Starting out in the gym can feel overwhelming. There’s no shortage of advice telling you what you should be doing, from new exercises to new machines and new programmes. The sources of this advice often promise better results faster than ever if you just buy into their fancy new product and it can all seem a bit complex, especially for a gym newbie. In reality, effective beginner training is far simpler than it looks. For most people new to the gym, the most effective exercises are built around five foundational movements: the squat, deadlift, row, overhead press, and bench press. These movements and their variants form the core of nearly all well-designed training programmes. Whether you’re a bodybuilder, powerlifter, sport focussed or just someone that wants to lose weight and get a bit fitter, these are the exercises that give you the most bang for your buck. They also have real world benefits[1] outside of the gym and learning how to do them safely and effectively is beneficial for everyone. The principles in this guide reflect how experienced strength coaches approach beginner training: prioritising simple, proven movements that build confidence, strength, and long-term resilience. We’ll explain why these exercises matter, how beginners can approach them safely, and how to build an effective training routine around them. How to approach your training as a beginner in the gym One of the biggest misconceptions about beginner training is that progress comes from doing more. More exercises, more variety, more complexity. In practice, the opposite is usually true. Beginners tend to make faster and more sustainable progress by focusing on a small number of well-chosen exercises, learning them properly, and applying progressive overload[2], or the process of steadily increasing the intensity or difficulty of your workouts over time. This might be through increasing weight, more sets/reps, reducing your rest time between sets or even improving your technique and form. Strength, coordination, and confidence are built over time with consistent effort, not through constantly switching things up and never mastering the basics. This approach is about creating a solid foundation for everything else to build on. Be mindful of where your fitness advice comes from The modern fitness space is noisy. Social media, apps, and online programmes offer an endless stream of workouts, hacks, and shortcuts but many these are poorly explained, poorly evidenced, or simply unsuitable for beginners. It can be tough to sort through the static and know what works for you, even for experienced gymgoers! When you’re new to training, it’s especially important to be selective about where your information comes from. Exercises and principles that stand the test of time usually do so for a reason. Movements that are widely used in strength training, rehabilitation, and athletic preparation are typically supported by decades of practical experience and scientific understanding. As a general rule, beginner training works best when it prioritises: Evidence-led principles Exercises that train multiple muscles and joints Gradual progression rather than constant change If something promises dramatic results through complexity alone, it’s rarely the best place to start. In general, be mindful of those who claim they can get you fast results with minimal effort; the reality is that real, sustainable progress comes slowly and consistently over time and learning to enjoy the journey is key! The KISS principle: why simplicity works A useful way to think about beginner training is the KISS principle[3] – it means Keep It Simple Stupid, Sweetie or some other variation of this. The principle applies well throughout your training career, even as you progress into more advanced or challenging training, and relates back to that ideology that the core of your training should always revolve around simple, effective exercises done well in a way that challenges you. It’s easy to think of simplicity as a lack of sophistication, but it’s actually a deliberate strategy. Repeating a small number of key exercises allows beginners to learn core movement patterns quickly and track progress clearly. You’ll find your confidence building and see your physical capabilities in daily life improving too! Rather than jumping between workouts, the KISS approach encourages mastery. Each session reinforces the last, making improvements easier to measure and sustain. The five exercises below aren’t random. Together, they cover the most important movement patterns the body needs to be strong, capable, and resilient. Remember, these exercises aren’t just for beginners Although this guide is written with beginners in mind, the exercises below are not “starter” movements that you leave behind as you progress. The squat, deadlift, row, overhead press, and bench press form the foundation of effective training at every level, from general fitness and bodybuilding to powerlifting and sport-specific performance. What changes over time isn’t the movement itself, but how it’s applied. Load increases, variations become more specific, and training goals evolve. The underlying movement patterns remain the same. Mastering these exercises early on can help to accelerate progress. The time spent building sound technique and strength carries forward into every future phase of training. Free weights vs machines Many people gravitate towards machines when they first join a gym. They can feel safer, more controlled, and easier to use and they absolutely have their place, particularly early on. In fact, studies have found the machines build the same amount of muscle and strength as free weights[4] in many circumstances. That said, free weight exercises offer distinct advantages when introduced appropriately. Unlike machines, free weights require your body to stabilise the load. This leads to: Greater activation of supporting muscles Strengthening of surrounding connective tissue Improved balance, coordination, and body awareness These benefits translate more directly to movements we all perform every day, such as lifting, carrying, pushing, and pulling. For those interested in weightlifting and other sports, free weights are also essential because they directly impact performance improvements. To put this simply: if you want to get better at bench press, you need to be bench pressing! The same applies to other sports too; if you’re going to be using a specific muscle group then using free weight exercises to strengthen it will have huge benefits. In summary, machines can be a useful tool, but learning to control your body and external load in space is a skill that pays dividends long-term. For most beginners, free weight training provides greater carryover beyond the gym. The five foundational gym exercises The exercises below form a simple but powerful framework for training at any level. You don’t need to start with heavy weights or advanced variations; the priority is learning the movement well. Each exercise has accessible variations and clear progression paths, making them suitable for beginners and effective for years to come. The squat The squat is the foundation of overall lower body strength[5] and teaches one of the most fundamental human movements: sitting down and standing up under control. It develops strength in the quadriceps, glutes, hamstrings, and core, while also improving balance and joint coordination. Learning to squat well builds confidence and lays the groundwork for nearly all lower-body training. As a newcomer to the gym, start simple and squat with your bodyweight. Focus on good form and depth, keeping your knees tracking in line with your toes and sitting backwards with your weight distributed evenly[6] over the middle of your feet. Think of it like you’re forming a tripod between the ball of your foot, the area by your pinky toe and your heel. Start with a shoulder width foot placement and together, these two points will give you the most stability. If you’re looking for more advice, we’ve written a full guide on how to squat correctly. Once you’ve mastered the bodyweight squat you can start to try new variations. Natural progressions from here are the goblet squat, where you squat holding a dumbbell, or varying your foot placement to emphasise different muscles (for example, a closer stance places more tension on the quads). When you’re comfortable with this, you can progress to a bar and slowly begin adding more load. The goal early on is control and consistency, not how much weight you can lift. Never sacrifice proper depth or form for more load as this can lead to injury and will actually result in less muscle stimulation and, therefore, less results. The deadlift Often referred to as the king of all movements and for good reason, the deadlift focuses on the hip hinge, a crucial movement pattern for lifting objects from the floor safely. It primarily trains the glutes, hamstrings, and back, while reinforcing good posture and spinal stability, but did you know the deadlift works almost every muscle in the body[7]? Done correctly, it teaches beginners how to generate strength without unnecessary strain. It also has some of the greatest functional benefits and carryover to everyday life of any gym exercise. Think about how often you need to pick things up every day; the deadlift teaches you how to do this safely and efficiently. To deadlift, place your feet around hip-width apart. Keep your chest pushed out to help your back stay straight. Hinge forward at the hips and bend your knees only as far as you need to meet the bar, then grip just outside of your legs. The deadlift is a pulling movement, but it can be helpful to think about pushing the ground away from you by driving through your feet to get the bar moving off the ground. Once you’re past your knees, think about pushing your hips forward into the bar to finish the movement. To lower the weight, simply reverse the movement. The deadlift is an exercise with (quite literally) a lot of moving parts, and it can be hard to execute for those with mobility issues. Fortunately, there are plenty of beginner friendly alternatives if you can’t do the full deadlift right away. You could try a rack pull or raised bar deadlift, where you begin with the weight slightly higher and operate within a reduced range of motion. You can then increase this over time until you can pull from the floor. You could also try deadlifting with a kettlebell, or even attempt the sumo variation, where your feet are placed wider and your hands grip inside of your legs. The row For strength in your upper back and improving posture issues so often caused by working an office job and being sat at a desk all day, the row is the perfect exercise. Rows train the muscles of the upper back and arms, supporting good posture and shoulder health. They also synergise perfectly with the deadlift, and you’ll find that improving in one almost always benefits the other. There are many variations of the row; you could go for the bent over barbell row or use a dumbbell to isolate each side of your body (known as unilateral training[8]). There’s also kettlebells, machines and more – the possibilities truly are endless! One thing these movements all have in common is that they involve pulling something towards you. Whichever variation of the row you choose, focus on retracting your shoulder first as this helps to target the back over the arms. Many gymgoers find their arms tiring first and that’s usually because they haven’t learnt to target their back with the proper movement! Something else that’s important to consider is that rows balance pressing movements and play an important role in long-term joint resilience. For beginners, they help develop control through the shoulder blades and reinforce upper body pulling strength. The overhead press The overhead press, often known as the military press, develops shoulder strength while engaging the core and upper back for stability. It teaches coordination between the upper body and trunk, making it a valuable full-body exercise rather than just a shoulder movement. Pressing from a standing position, especially with a bar, requires good posture and overall body strength to be able to get the weight to the starting position. If you’re struggling with this then there are plenty of variations you can try instead. Beginners may start with seated dumbbell presses, landmine presses, or lighter barbell variations, progressing as technique improves. Whichever variant of the shoulder press you choose, one universally useful tip is to focus on pressing through the shoulders. This helps with maximum muscle activation and therefore gives the most benefit from the exercise. The bench press Ah, the bench press. It’s one of the most well-known gym exercises, most likely because it’s gained a bit of a reputation as being exclusively for men overly concerned about their appearance. In truth, when approached correctly, it’s a highly effective movement that anyone can benefit from. It develops strength in the chest, shoulders, and triceps while teaching control through the upper body. Pressing movements are one of the most common that we do in daily life and the bench press assists with these, but it also improves shoulder mobility and helps us bring our arms across our bodies, meaning being good at the bench press helps with our overall mobility. The premise of the movement itself is fairly simple, though mastering it requires plenty of practice and dedication. To perform the bench press, lay flat on the bench facing upwards and take a comfortable grip, usually somewhere around shoulder width apart. Take the weight, then lower it under control to your chest and press upwards, engaging your chest, shoulders and triceps. Try to get all the way down if your mobility allows. If not, focus on improving this until you’re able to perform the full range of motion. If the bar proves too tough, then try either a dumbbell or machine variant first as these will allow a bit more freedom of movement. Dumbbells can actually be more effective for building strength in the stabilising muscles around your chest. Regardless of the variation you choose, experiment with different levels of incline and decline to shift the focus to different areas of your chest when you feel ready to do so. As with all pressing movements, balanced pulling work (such as rows) is key to keeping shoulders healthy. Honourable mention: the pull-up While not included as one of the above core exercises, the pull up is widely regarded as one of the best indicators of overall upper body strength and is a valuable long-term goal for many beginners. It develops vertical pulling strength and upper-body control. Variations such as lat pulldowns, assisted pull-ups, band-assisted reps, and controlled negatives allow beginners to work towards full pull-ups progressively. Rather than a requirement, the pull-up works best as a milestone and something to build towards over time. When you do your first one unassisted, it feels fantastic and is a great achievement! How to build a beginner programme around these exercises These movements work best when repeated regularly rather than rotated constantly. For most beginners, training three to four times per week[9] is sufficient. Sessions can be structured as full-body workouts or simple upper/lower splits. A typical session might include: One lower-body movement (squat or deadlift) One pushing exercise One pulling exercise This structure keeps training focused, balanced, and sustainable, while making progress easy to track. Common beginner mistakes to avoid Some of the most common barriers to progress include: Changing exercises too frequently – Remember, consistency always wins over constant variation. You’ll sometimes hear the term ‘muscle confusion’ banded around but don’t listen; this isn’t a ‘real’ concept at all. Yes, you need to keep challenging yourself to progress but that’s the point – muscles don’t need confusion[10], they need progression! Doing too much, too soon – The gym can become addictive really fast! And sure, it’s great for you both physically and mentally, but you need to make sure you’re pacing yourself. Overtraining is a very real issue and you need to listen to your body. Take it steady, enjoy the journey and watch as you transform over time! Chasing soreness rather than consistency – This is a big one. A common misconception is that sore muscles means a good workout, it doesn’t! Instead, focus on your progression both inside the gym and in the mirror. If your appearance is changing for the better or your lifts, endurance or technique are improving then this is a much better indicator of good training! Neglecting rest and recovery – Perhaps the most important of all. Growth and progress doesn’t happen in the gym, it happens outside of it. Your training is just the stimulus. It’s what you do to support it that affects the results you get. Ensuring you get enough rest between your sessions and put effort into proper recovery and nutrition is crucial. Strength develops through repetition, patience, and gradual progression. The basics work best when given time to do so. Supporting your training outside the gym Training is only one part of the equation. How you recover, fuel, and support your body outside the gym plays a major role in how well you progress. Adequate protein intake supports muscle repair and adaptation, particularly when learning new movements and building strength for the first time. Sleep, stress management, and overall nutrition all influence energy levels, recovery, and consistency. As with training, the goal isn’t complexity, it’s reliability. Supporting your body consistently allows the work you do in the gym to have its intended effect. Fortunately, at Innermost, we have an entire range of science backed products built solely with your performance and wellbeing in mind. For the ultimate protein for strength, try The Strong Protein and see how its innovative blend of top quality ingredients helps you to make the most of your training and maximise your results. In the market for something else? Check out our other products to find one which is right for you and your goals. Build your foundation Beginner training doesn’t need to be complicated to be effective. By focusing on a small number of proven exercises, filtering out unnecessary noise, and committing to consistency, you give yourself the best possible platform for long-term progress. Master the basics, build patiently, and you’ll carry the benefits of these movements through every stage of your training journey. [1] https://www.bupa.co.uk/newsroom/ourviews/healthy-weightlifting [2] https://health.clevelandclinic.org/progressive-overload [3] https://thejoyoflifting.com/the-kiss-method-of-maintaining-strength/ [4] https://pmc.ncbi.nlm.nih.gov/articles/PMC10426227/ [5] https://www.stonarke.com/blogs/articles/squat-foundation-performance-injury-prevention [6] https://www.garagestrength.com/blogs/news/how-to-squat-technique-improvements-common-mistakes [7] https://www.menshealth.com/uk/building-muscle/a64160698/what-muscles-do-deadlifts-work/ [8] https://hevycoach.com/glossary/unilateral-training/ [9] https://www.riotstrong.com/blog/how-often-should-beginners-work-out [10] https://trainingbyrobyn.com/blog/the-truth-about-muscle-confusion-should-we-constantly-change-our-workoutsbr
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Group Workout

How to Start Going to the Gym - A Beginner’s Guide

One of the biggest reasons many beginners struggle to hit the gym is because they’re afraid of being judged and lack the confidence to walk through the door in the first place. As a newcomer to fitness, you’re overwhelmed by choice, conflicting advice, and may have unrealistic expectations. Before you’ve even stepped foot inside, it can feel like you’re already behind. The truth is, most people don’t need more information to start the gym. They need a clearer way of thinking about it. This guide focuses on how to approach starting the gym sensibly, confidently, and sustainably, using the same principles experienced coaches rely on when working with beginners.
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Soy Free Protein

What Are The Benefits Of Soy Free Protein

Protein supplements have long been the star of the nutrition game and with the market size projected to more than double by 20331, there are more options available than ever before. Gone are the days of whey or the highway (sorry), with a wider range of protein sources than ever before to choose from on today’s shelves. For one reason or another, soy protein isn’t an option for many people - so what are the alternatives and what benefits do they offer? We’ll answer both of those questions, and more, in this blog. Why choose a soy free protein? There are several reasons someone might opt for a non-soy protein option, some of the most common include: Allergies and intolerances - soy is one of the major food allergens and many people choose to avoid it in their diet. Nutritional value - some studies have found soy protein to have less of an impact on body composition2 than some other protein sources. Digestibility - soy can be difficult to digest3, which can cause discomfort, bloating and other gut health issues. Hormones - whilst research doesn’t support these claims, some people have concerns about the possible hormonal effects of soy4 for both men and women. Dietary preferences - aside from allergies and intolerances, some people choose to avoid soy for reasons like taste or texture. Soy free protein powder & nutritional benefits If you’re one of the many people who abstain from soy, fret not. There are many non-soy protein options out there for you, and many of these offer comparable or better levels of nutrition.  Soy free protein amino acid profile Soy is a complete protein - meaning it provides all nine essential amino acids - but there are several other complete proteins out there for you to choose from. Whey, pea and egg white proteins also contain these essential amino acids, albeit in different densities. Digestibility As soy can be hard to digest for some, other ‘gentler’ vegan options such as pea or rice proteins are a popular choice. Micronutrient coverage Aside from the obvious protein content, a lot of soy free options offer a wide range of extra micronutrients which can be a nice bonus. For example, hemp protein offers omega-3s and fibre5, whilst pea protein is a great source of iron6.  Is soy protein gluten-free? Yes! Soy protein is naturally gluten free, but it is not the only GF protein source. Many whey proteins are gluten free, as are other vegan protein blends. Just make sure you check the specific nutritional information for any product you choose, if gluten is a no-go for you.  Comparing soy free protein powder options Whey protein Whey protein is by far the most commonly used protein source for supplements - and for good reason. Whey is a complete protein with a high concentration of protein7 per serving and is typically one of the more affordable options.  It’s so good, in fact, that we use it as the source for both The Strong Protein and The Lean Protein at Innermost - two protein supplements with a bunch of other nutritional goodies packed in.  Pea & brown rice protein Looking at non soy vegan protein options, pea protein and brown rice protein both offer good nutritional value but together they are even stronger. Pea protein is high in BCAAs (especially leucine) and brown rice protein has a little more methionine – together they fill any nutritional gaps the other has to offer a great complete protein option. Our vegan protein powders are powered by pea and brown rice protein, including The Health Protein and The Fit Protein. How to choose the right soy free protein powder Whichever brand or soy free protein product you decide to go with, there’s a few key things to keep in mind before you hit purchase. Check for soy free and allergen free labelling (you can never be too careful if allergies are at play) Look for complete amino acid profiles for best results Consider your goals vs what the product offers Choose transparent, minimal ingredients lists where possible Whichever one you choose, opting for a soy free protein is a great idea if you’re looking for better digestibility, fewer allergens and wider nutritional benefits. If you’re still unsure, take a look at our range of protein powders to find which one might suit you best – we’re confident you’ll find your perfect one. References 1. Grand View Research (2023) Protein supplements market size, share & trends analysis report. Click here. 2. Piri Damaghi M, Mirzababaei A, Moradi S, Daneshzad E, Tavakoli A, Clark CCT, Mirzaei K. Comparison of the effect of soya protein and whey protein on body composition: a meta-analysis of randomised clinical trials. Br J Nutr. 2022 Mar 28;127(6):885-895. doi: 10.1017/S0007114521001550. Epub 2021 May 11. PMID: 33971994. Click here. 3. Nutritional Weight & Wellness (2024) Is Soy Good For You? Click here. 4. Kurzer MS. Hormonal effects of soy in premenopausal women and men. J Nutr. 2002 Mar;132(3):570S-573S. doi: 10.1093/jn/132.3.570S. PMID: 11880595. Click here. 5. Julson E. Hemp Protein Powder: The Best Plant-Based Protein? Healthline. July 2023. Click here. 6. Chin K. Pea Protein Powder: Nutrition, Benefits and Side Effects. Healthline. March 2023. Click here.  7. Davidson K. Plant-Based Protein vs. Whey Protein: Which Is Better? Healthline. August 2024. Click here.
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How To Stick To Your New Year Fitness Routine

How To Stick To Your New Year Fitness Routine

It’s that time of the year again - the New Year's fitness buzz. A time where motivation is high, new workout plans are made, gym bags make a return, and everything feels full of possibility! And yet, for many people, this momentum is short-lived. By mid-February, routines can start to slip. Sessions get skipped. Motivation fades. The resolution quietly dissolves, something often accompanied by frustration or guilt. If that sounds at all familiar, it’s firstly worth saying this upfront: it’s not a personal failure. In most cases, it’s a structural one. It might sound strange, but having a long term and consistent fitness routine isn’t solely about having the most ‘willpower’, or forcing yourself to run just because it’s ‘new year, new me’, it’s about building an individual routine that works for you and sets you up in the best position to hit your workout goals in the long term. To make things easier, we’ve put together this nifty guide diving into the science of new year’s fitness, why traditional workout resolutions so often fall apart, and what genuinely helps when it comes to building habits that last for the long term. Right, let’s get into it. Why New Year’s fitness resolutions don’t succeed  Before exploring how you can set your fitness goals for the long term, it’s important to understand why so many fall short.  The main reason comes down to something psychologists call the “fresh start effect”. This is a period that interrupts the calendar schedule (such as New Year's), creating a mental separation between the past and the future. Such a fresh start makes change - like the restarting of a fitness routine - mentally easier to overcome because the past feels neatly boxed away.  While this sounds good on paper, the problem is that motivation alone isn’t enough to sustain long-term behavioural change.  Many New Year’s fitness routines struggle to last because they often: Focus on outcomes instead of training plans and sustainable behaviours. Target instant change Focus on unrealistic fitness goals Shall we run from the top? Outcome-based targets One pitfall people often find themselves in is setting a New Year’s fitness goal that is driven by outcome without proper planning.  Some examples might be: Losing weight  Getting fit  Running a marathon All great targets to strive for, yet without a training plan or strategy to achieve them, they can quickly feel unattainable and therefore interest drops off. This makes creating and sticking to a new year’s exercise plan key to achieving your goals, asking: what do you want to achieve? What steps are you going to take to achieve them? And how will you measure your progress? Too much change and unattainable fitness goals With the fresh start effect, it can feel productive to try and overhaul all your health practices. A new training plan. A stricter diet. Earlier mornings. Fewer social plans. Better sleep. More productivity. Individually, these changes are all positive (we’ve spoken about the positive effects of many in the past ourselves). Making all these large life changes in a short space of time, however, can lead to something called ‘cognitive overload’. Each new habit requires attention, decision-making, and self-control, leading to decision fatigue buildup and increasing the likelihood that behaviours will be dropped rather than maintained. Sustainable change tends to work the opposite way. Small, manageable shifts layered gradually over time allow habits to stabilise before new ones are added. Instead of replacing your entire lifestyle in January, long-term routines are built by choosing one or two priorities, letting them settle, and then building from there. Unrealistic fitness goals Another common reason why new year workout plans don’t work is that the end goals being set aren’t realistic to achieve in the time frame given. Training every day. Completely overhauling diet. Expecting visible results within weeks are just a few sure-fire ways to see your fitness plans gone by the end of January. This is because when progress isn’t immediately visible, individual motivation drops. Any missed sessions start to feel like failure, and the routine becomes something to avoid rather than return to. This can lead to a plateau in motivation and a workout rut that sees you lose all motivation to continue your fitness plan. The best way to avoid this? Tailor your New Year’s workout plan to what is realistic for you to achieve. Remember, everyone is different and you should avoid trying to replicate someone’s workout plan who is at a much different point in their journey. What helps you stick to a fitness routine So now we’ve covered the pitfalls faced with New Year's resolutions, what are some of the ways that you can set yourself up for success going into 2026? Starting your workouts small It might sound a little backward, but maintaining a new year’s fitness routine is all about incremental improvements - starting small and building up to ambitious fitness goals. In essence, try to make your workouts feel manageable from the outset.  This removes much of the physical and mental friction caused by sharp changes and removes the possibility of overtraining syndrome - something that can lead to both physical and mental fatigue. Instead of asking your body and mind to adapt to a dramatic shift all at once, you allow both to adjust gradually - which is exactly how sustainable habits are formed. Personal, not performative goals A common reason New Year's fitness routines fall apart is that the goal itself was never truly personal.  Many resolutions are shaped - often unconsciously - by external pressures: how we think we should look, what others are doing, or what feels ‘socially impressive’. These goals can create a strong initial push, but they rarely provide enough depth to sustain effort in the long term. Personal goals, by contrast, are rooted in lived experience. They’re connected to how you want to feel day-to-day, not how you want to appear to others. Wanting more stable energy through the afternoon, fewer aches and pains, better sleep, or improved resilience during stressful periods may not sound as dramatic as a body transformation, but they’re far more motivating over time.  This is supported by behavioural research showing that exercise routines rooted in intrinsic motivation - feeling better, moving more easily, managing stress - are significantly more likely to be maintained long-term than goals shaped by appearance or external pressure. These outcomes are felt quickly and repeatedly, which reinforces the habit itself. Fitting fitness into your routine Again, seems counterintuitive, but a workout routine that only works under perfect conditions won’t survive beyond January.  You can’t change things like long workdays, family responsibilities, travel, and low-energy weeks, and you shouldn’t try to. Your regular workout routine should function around these things. The key here is that fitness is flexible. It allows for shorter sessions, longer sessions, varied training styles, and a broader definition of movement that can all be tailored to your day-to-day routine. Your also not limited by location, you could workout at home, at the gym, with groups, whatever fits into your routine.  The role of recovery in New Year’s fitness One of the most overlooked reasons people struggle to stick to New Year’s fitness routines is actually physical and mental fatigue. While this is to be expected to some extent - and you can control fatigue by following the above tips - you also need to consider the importance of effective recovery and how you are fuelling your body between workouts. Just some of the ways you can improve recovery are: Sleep quality: Quality sleep is when the body actually recovers, repairs tissue, and resets energy levels for the next day. Without it, even light training can start to feel disproportionately demanding. Effective hydration: Staying properly hydrated helps support circulation, muscle function, and focus, making both workouts and recovery feel smoother and more manageable. Complete nutrition: Providing the body with enough protein, carbohydrates, fats, and micronutrients gives it the building blocks it needs to repair, adapt, and maintain steady energy over time. It’s also worth considering tailored nutrition-focused supplementation such as Innermost’s The Recover Capsules and The Hydrate Blend. Reframing New Year fitness: from resolution to routine An effective mindset shift you can make this new year is moving away from the idea of a “resolution” and towards a routine. Resolutions are often outcome-focused - lose weight, build muscle, run faster. Routines are behaviour-focused - train three times a week, walk daily, prioritise recovery. This reframing is also key when thinking about how to stick to your New Year’s fitness resolution. Instead of asking, “Am I seeing results yet?”, the more useful question becomes, “Can I repeat this next week?” Remember, the most effective fitness routines aren’t created in January - they’re carried through February, March, and beyond. References Dai, H., Milkman K.L., Riis,J. (2013).The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior. Management Science. 60 (10), 2563-2582. Click here. Cezar, B., Macada, A. (2023). Cognitive Overload, Anxiety, Cognitive Fatigue, Avoidance Behavior and Data Literacy in Big Data environments. Information Processing & Management. 60 (6). Click here. Ntoumanis, N., Healy, L. et.al. (2014). Self-Regulatory Responses to Unattainable Goals: The Role of Goal Motives. 13 (5), 594-612. Click here. Cleveland Clinic. Overtraining Syndrome. Click here. Sebire,S., Standage, M., Vansteenkiste,M. (2011). Predicting objectively assessed physical activity from the content and regulation of exercise goals: evidence for a mediational model. 33 (2), 175-197. Click here.  
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PLAYLISTS

Adam Husler Workout Playlist

Adam Husler Workout Playlist

 Adam is one of the leading yoga teachers in London. When we asked him to create a workout playlist, he came up with a deeply soulful mix of tracks that won't fail to get a smile...
Claire Fountain Workout Playlist

Claire Fountain Workout Playlist

 Claire knows yoga. Claire also knows music. Here's her selection of workout songs compiled just for Innermost.health
Bethany Duckworth Workout Playlist

Bethany Duckworth Workout Playlist

 Bethany knows a good track when she hears one. Buckle up and get this workout playlist into your ears pronto.
Dan Morgan Workout Playlist

Dan Morgan Workout Playlist

 Dan getting zen on the decks. Here's his playlist for your next yoga session or if you need to kick back and drift away.
Elisa Rossi Workout Playlist

Elisa Rossi Workout Playlist

 Elisa's most comfortable creating works of art in the kitchen. Here are the songs that help her do just that.