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Insight

Get to know what’s real and what’s a gimmick by taking a look at our Insight articles, and start bossing your health and fitness today.
The Benefits Of Vegan Protein Powder

The Benefits Of Vegan Protein Powder

Veganism has, for want of a better word, exploded in recent years. With so many more people looking for plant-based alternatives for their favourite foods and supplements, you’ll probably have noticed more vegan protein options on the shelves of your favourite stores. But, are they any good? 
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Why Creatine is Having a Moment

Why Creatine is Having a Moment

If you said “creatine” ten years ago, most people would’ve pictured a guy at the gym, slamming a protein shake the size of a fire extinguisher. Fast forward to today, and creatine is gaining more traction than ever – but not for the reasons you'd expect. It’s not just about size or strength anymore. It’s about mental sharpness. Recovery. Longevity. Hormonal support. Healthy ageing. And while it’s long been the most studied supplement in sports nutrition, new research is changing how we think about it – and who it’s for. Let’s break it down. First: What actually is Creatine? Creatine is a naturally occurring compound your body produces (and you get in small amounts from red meat and fish). It’s stored mostly in your muscles and brain, where it helps regenerate adenosine triphosphate (ATP) – your body’s main energy currency. In plain English? It helps you produce energy faster and more efficiently. That’s why creatine’s been a staple for athletes and weightlifters for decades – because it enhances performance, power, and recovery. But that’s just scratching the surface. Reason 1: The science has evolved The benefits of creatine aren’t limited to physical performance anymore. In recent years, researchers have started to uncover its role in cognitive function, mental fatigue, and neuroprotection – especially under stress or during sleep deprivation. A 2021 systematic review published in Nutrients found that creatine supplementation “may improve short-term memory and intelligence/reasoning” – particularly in people who are sleep-deprived, stressed, or ageing . Another study in Psychopharmacology found that supplementing with creatine significantly improved working memory and information processing speed in healthy adults . We're also seeing promising links between creatine and age-related cognitive decline. There’s emerging evidence suggesting it may support brain health in older adults – acting as a protective buffer against neurological degeneration . In short: creatine is no longer just a “performance” supplement. It’s increasingly viewed as a daily health essential – especially for your brain. Reason 2: Women are in – and rightly so Historically, creatine marketing catered almost exclusively to men. The packaging was aggressive, the messaging all about muscle mass, and there was a persistent myth that creatine would cause bloating or bulkiness. It’s no surprise women stayed away. But now? That narrative is breaking down fast – and the science is doing the talking. Studies show that creatine may be especially important for women – particularly through perimenopause, menopause, and beyond. Research published in Nutrients highlights that creatine supplementation can support muscle strength, bone density, and mood regulation in women during and after menopause . It’s also been shown to help maintain lean muscle mass and support cognitive function during hormonal fluctuations – making it a powerful ally for long-term wellbeing. And no, it won’t make you puffy. The “bloating” myth comes from a misunderstanding: creatine draws water into your muscle cells (where it belongs), which actually supports performance, hydration, and cell integrity. This isn’t about bulking. It’s about feeling energised, strong, and supported in your body – no matter your life stage. Reason 3: It’s not just for the gym anymore The old creatine image was all about barbells and bench presses. But modern life demands more than just gym gains. We want to feel good, stay sharp, move well, and perform in life – not just during workouts. Creatine helps with all of it. Whether you're training hard, working late, chasing your kids around, or trying to keep brain fog at bay – creatine supports energy production, improves recovery, and sharpens your thinking. Even endurance athletes, office workers, and biohackers are getting in on the action. One study found that creatine enhanced oxygen consumption and reduced fatigue during long bouts of aerobic exercise . Put simply: creatine helps you show up as the best version of yourself, wherever life takes you. Reason 4: You’ve got options now Here’s the good news – the supplement industry is finally catching up. Gone are the days of industrial-sized tubs and confusing dosing instructions. At Innermost, we’ve reimagined creatine in a way that’s clean, purposeful, and fits into real life. At innermost, you’ve got two simple options: The Power Booster – our pure, pharmaceutical-grade creatine monohydrate. Zero additives. Just high-quality creatine in its most effective form.The Strong Protein – our intelligent protein blend for strength and recovery, with creatine built-in alongside nootropics, anti-inflammatory ingredients, and functional adaptogens. One blend, multiple benefits. Both options are designed for people who care about their health, performance, and clarity – not just their biceps. FINAL THOUGHTS Creatine isn’t new. But the way we understand it - and who it’s for - absolutely is. It’s not just about muscle. It’s about mood. Memory. Mental sharpness. Movement. And supporting your body through every season of life. Whether you’re lifting, learning, leading, or just looking to feel a little more like yourself again - creatine could be one of the smartest additions to your daily routine.
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Whey Protein 101: Everything You Need to Know

Whey Protein 101: Everything You Need to Know

If you’re at all interested in health, fitness or nutrition, you’ve probably heard about whey protein. It’s one of the most commonly used sources of protein for supplements and it can offer a wide range of benefits to users.  But let’s hit the brakes a second – what exactly is whey protein? And what are these supposed benefits? Let’s break it down.  What is whey protein? Whey protein is a high-quality protein source which comes from whey (no prizes for guessing that) – otherwise known as the watery stuff which separates from the curds when making cheese. Once separated, the whey is processed to remove lactose and other components we don’t need, leaving behind a concentrated whey protein which is then dried into a powder form. Sounds a bit strange, granted, but it’s a real powerhouse. Whey protein is a complete protein, meaning it contains all nine essential amino acids (the ones our bodies can’t make on their own). It’s also quickly absorbed by the body, making it a great choice for a post-workout refuel. Benefits of whey protein With comparisons out the way, what are the benefits of adding whey protein into your workout plan? 1. High nutritional value Whey protein is widely considered the best form of protein supplement because of its superior nutritional profile. Not just a complete protein, whey typically contains more protein per serving and is absorbed by your gut much faster than other types of protein. In short, you get more of the good stuff and you get it faster, too. Win-win. 2. Supports muscle growth and repair Whey protein’s high protein content and broad suite of amino acids makes it perfect for both muscle repair and those looking for gains. Whey contains a high concentration of the BCAA leucine, which is the primary amino acid involved in muscle growth. This makes it a great accompaniment to your workout routine. Regular intake of whey protein has also been shown to help reduce inflammation throughout the body, which is a huge plus for recovery and general wellbeing. 3. Supports weight management and satiety Whey isn’t just a great supplement for muscle growth, it can also be hugely beneficial for those trying to manage their weight. Whey protein has been shown to significantly reduce feelings of hunger, which can make it much easier to stay on track with a healthy diet. For example, Innermost’s The Strong Protein contains just 147 calories for a 40g serving, making it an effective, delicious and convenient solution to keep on deck.  4. Convenient and versatile Speaking of convenience, it doesn’t really get more convenient than whey protein. You can throw together a delicious, nutritious shake in seconds whether you’ve got your favourite milk on hand or just water. Or, if you’re feeling creative, head to the kitchen and bake with it (protein pancakes – yum), or mix it into oats, yoghurts and smoothies for some serious treats that taste and feel good. Whether you’ve got time to cook up a storm or you’ve only got 30 seconds before you need to be out the door, whey protein makes nutrition easy. How can whey protein support your fitness goals?  Whey protein is a great supplement for a range of fitness goals. Let’s take a look at how. If you’re trying to build muscle… Whey alone won’t do the job – you’ve gotta put the work in. When you’re done sweating up a storm, take your whey right after your workout (as soon as possible but definitely within 60 minutes for maximum impact).  Whey helps to repair muscles which are damaged during exercise as well as promoting growth to make you stronger for next time. You know what they say, no pain, no gain… If you want to push your workouts even further with whey on hand to repair the damage, try pairing your protein shake with The Power Booster for an extra hit of power, strength and speed. If you’re focused on fat loss… Swap out the snacks for a whey protein shake to cut down on calories and keep you fuller for longer between meals. The high protein content of whey can also help to preserve muscle mass if you’re in a calorie deficit, which is another big plus.  If you’re training for performance or endurance… When you’re looking to perform at a high level or for an extended period of time, repetition is a key part of the process. However, with repetition comes aches, pains and inevitable recovery time. Whey protein is a great recovery aid which can help to reduce muscle soreness and support your immune system while your body is undergoing physical stress. Work whey into your diet and get back on the grind in no time. How does whey compare to other proteins? When you’re shopping around for the best protein, there are a lot of factors to consider. Let’s take a quick look at how whey protein stacks up against the competition. Whey vs casein protein Both whey and casein are derived from milk, with casein making up around 80% of the total protein content of milk. The question here is: why isn’t casein seen as much on the shelves?  There are a few reasons, one of the main ones being casein is absorbed by the body at a much slower rate. The amino acids in whey protein stay in your bloodstream for around 90 minutes until they’re absorbed, whereas casein amino acids can stay in your system for as long as five hours. If you’re looking for a quick hit, especially after a workout, whey is the way to go.  The branched-chain amino acid (BCAA) profile of whey is also superior to casein, meaning it can be more effective at building muscle.  Whey vs soy protein Soy offers a good alternative option for many as it’s a plant-based source of protein which also contains all nine essential amino acids. While studies have shown little difference in muscle growth and strength development between soy and whey protein, there are other downsides to soy protein which whey doesn’t have. Soy protein contains considerably less leucine and lysine than whey (the amino acids responsible for muscle growth and repair, blood sugar regulation and the production of hormones and energy), which can be a big turn off for many.  As such, whey is widely considered a higher-quality protein source than soy, but soy protein typically comes with a smaller price tag, making it an appealing choice for many. Whey vs pea & rice protein Two other popular sources of protein are pea and rice protein. These are often used together, like in The Fit Protein or The Health Protein, to offer a balanced and well-rounded vegan protein option. Both rice and pea protein contain all nine essential amino acids, albeit in a slightly lower density than whey. To put it plainly, whey retains its crown as the most complete protein source, but for those who can’t or don’t want to have whey, pea and rice protein offer a fantastic option.   It’s the whey to go When it comes to protein supplements, whey is widely considered to be the most complete form you can get your hands on – and for good reason.  With a high concentration of protein per serving, broad range of amino acids and huge variety of ways to enjoy it, whey is an easy way to support your fitness goals, whatever they are. If you can’t have whey, or maybe just don’t want to, check out our range of vegan supplements for some plant-based alternatives.   We’ve shown you the whey (sorry), now go forth and conquer.  References Schoenfeld, B., Aragon, A. (2018) How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Int Soc Sports Nutr. Click here. Zhou, L., Xu, J., Qin, L. (2015) Effect of whey supplementation on circulating C-reactive protein: a meta-analysis of randomized controlled trials. Nutrients. 7(2). Click here. King, N., Slater, G. (2015) The effect of a whey protein supplement dose on satiety and food intake in resistance training athletes. Appetite. Click here. Schoenfeld, B., Aragon, A. (2007) Bovine milk in human nutrition – a review.  Lipids Health Dis. Click here. Lynch, H., Buman, M. (2020) No Significant Differences in Muscle Growth and Strength Development When Consuming Soy and Whey Protein Supplements Matched for Leucine Following a 12 Week Resistance Training Program in Men and Women: A Randomized Trial. Int J Environ Res Public Health. Click here.
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Rise Of Community Fitness: The Benefits Of Joining Group Workouts In The UAE

Rise Of Community Fitness: The Benefits Of Joining Group Workouts In The UAE

We get it, there’s nothing quite like blocking out the noise after a long day and locking in for a solo workout. But what if we said you might be missing out on all the benefits that group workouts can offer? Whether it be the increased motivation and consistency to making new connections and just spending more time out and about, especially during the summertime, there are plenty of reasons to consider working group fitness into your routine.  Let’s talk about them.
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