icon-account icon-glass

Popular Searches

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.

CATEGORIES

What Do BCAAs Do? What Are The Benefits?

13th December 2021

Health Nutrition

13th December 2021

By Beth Shelper

Looking for that all-important pre-workout energy? BCAAs are probably about to become your best friends,

BCAAs are an extremely popular supplement – any readers that are frequent gym-goers may well be familiar with these already. If you’re not, not to worry – we’re about to give you the 4-1-1, so you’ll be ready to implement these amino acids into your diet and begin reaping the benefits in no time.

BCAAs, or Branched Chain Amino Acids, are a group of three essential amino acids that are responsible for a number of bodily functions and are a great assistant to maximising your ultimate workout potential. Whilst these three amino acids are essential, they are not naturally occurring, which means our body does not produce these for us. As a result, it’s important that we gain these through external sources.

What are BCAAs, and what do BCAAs do?

The three amino acids that make up the group of BCAAs are:

  • Leucine

Leucine is responsible for multiple processes in the body including protein creation, energy production and assisting in the smooth running of your metabolism.

  • Isoleucine

Isoleucine has a great influence in our psychological functioning and is vital in assisting the immune system and regulating hormones in the body.

  • Valine

A key-player in energy production, Valine stimulates muscle growth and maintenance.

What are the benefits of BCAAs?

  • Maintaining Muscle

Unfortunately, when many embark on their endeavour to lose weight, they are faced with a bit of a catch-twenty-two, as they end up losing a lot of their muscle mass, too.

Branched Chain Amino Acid supplementation is a great way to combat this, as these amino acids provide users with the ability to maintain their muscle match - even when you’re in a calorie deficit! This is because in addition to aiding protein synthesis (aka, the process of protein creation), one of the main benefits of BCAAs is that they also reduce the rate of protein break downs, and therefore, reduce the rate of muscle loss.

Amazing!

  • Promotion of Muscle Mass

Another fantastic benefit of BCAAs is that BCAA supplementation – specifically Leucine, is a great stimulus for protein synthesis, which in turn leads to the promotion of muscle mass. Research has even shown a direct correlation between BCAA supplementation and an increase in muscle mass, particularly in patients with liver deficiencies – suggesting that not only is this supplement a great way to improve your workout and performance, but one that has positive, life-altering effects.

  • Prevents Liver Disease

Similar to the above, it has also been discovered that BCAA ingestion can play a major part in the prevention of liver disease.

  • Enhanced Recovery

This includes the prevention of muscle wasting and a decrease in muscle soreness, making BCAA supplements particularly popular. With a reduction in recovery time and reduced symptoms of exertion, you’re able to get back in the gym or on the track faster, and limit your risk of injury.

  • Assists Your Immune System

Research has shown that amino acids have a great influence on our immune system as a result of their pivotal role in our body’s cell functioning.

Which foods are rich in BCAAs?

Great news – lots of foods that will fit in easily with a range of diets, whether you’re a meat eater, a vegan or have a certain intolerance. We’ve rounded up a few food products below, but generally, foods high in BCAAs are protein rich.

  • Meats

Meats such as beef, chicken and turkey all contain BCAAs, so good news for all the meat-lovers out there.

  • Protein Supplements

 Whey Protein and Soy Proteins regularly contain BCAAs – and this is likely where you will have heard of these essential amino acids before.

  • Fish

Tuna and Salmon are great examples, and with them bring a host of other benefits such as their high Omega-3 content, and vitamins such as D and B2.

  • Dairy

As well as being a great source of calcium, dairy ingredients such as eggs, greek yoghurt and parmesan cheese contain levels of BCAAs.

Summary

So, are BCAAs worth it? We think the answer is pretty clear.

It’s not hard to see why BCAAs are some of the most popular supplements in the game when you consider their wealth of benefits. Typically, products rich in BCAA contain a 2:1:1 ratio of the three BCAAs: Leucine: Isoleucine: Valine.

If you’re not sure where to look when it comes to BCAA supplements, The Energy Booster contains these amino acids and comes in a delicious, fresh pineapple flavour. This is ideal to take as a pre-workout solution for those of you that exercise regularly, or even as a daily energy-booster if you’re just looking to put an extra spring in your step.

References

Uojima, H., Sakurai, S., Hidaka, H., Kinbara, T., Sung, J. H., Ichita, C., ... & Kobayashi, S. (2017). Effect of branched-chain amino acid supplements on muscle strength and muscle mass in patients with liver cirrhosis. European journal of gastroenterology & hepatology, 29(12), 1402-1407. Click here.

Protein Synthesis - An Overview | ScienceDirect Topics. (2021). Retrieved 20 April 2021. Click here.

Holecek, M. (2010). Three targets of branched-chain amino acid supplementation in the treatment of liver disease. Nutrition, 26(5), 482-490. Click here.

Wilson, R. P. (2003). Amino acids and proteins. In Fish nutrition (pp. 143-179). Academic press. Click here.

< Older post Newer post >

Product Spotlight

The Energy Booster. Award winning pre-workout. Formulated to raise energy, improve stamina and to help push yourself further.

The Energy Booster
The Energy Booster is our award-winning pre-workout protein that boosts energy levels, increases endurance and helps you get the most out of your workout.
Award Winning

Need Expert Advice?

Take the quiz

Take the quiz

If you're not sure where to start, take our 5 minute health consultation to get product recommendations tailored to your goals.
Read more

Other Insights

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.
Read more
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.
Read more