When you walk into a supplement store, it’s easy to feel overwhelmed. Whey protein, plant-based powders, protein water — which one is right for you?
Today, we’re keeping it simple: let's break down the facts around plant-based proteins, why whey is generally considered superior, when whey might upset your gut, and what options you can use if you're sensitive — like protein water.

​What Is a Complete Protein?
A "complete protein" contains all nine essential amino acids your body cannot produce on its own. These amino acids are crucial for muscle building, recovery, immune function, and overall health.

• Whey protein is a complete protein — it naturally contains all essential amino acids, and in the right balance your body needs.
• Most plant-based proteins (like pea, rice, or hemp) are incomplete — they lack one or more essential amino acids or have them in low amounts. Some blends combine different plant proteins to try to create a complete profile, but they are often still less effective gram-for-gram compared to whey.

Why does this matter?
Without a full amino acid profile, your body can't build muscle as efficiently or recover as quickly.
A study published in the Journal of the International Society of Sports Nutrition (2017) found that whey protein stimulated muscle protein synthesis significantly better than plant-based alternatives like rice protein when consumed after resistance training .

Why Whey Protein Is Superior

• Higher Biological Value (BV): Whey is absorbed and used more efficiently by the body.
• Rich in Leucine: Whey contains more leucine — the "trigger" amino acid for muscle growth.
• Faster Digestion: It rapidly gets into your bloodstream, perfect after training when speed matters.

Plant proteins, on the other hand, generally:

• Lack enough leucine
• Digest slower
• Have lower overall protein quality scores like PDCAAS (Protein Digestibility Corrected Amino Acid Score)

But Wait — Can Whey Upset Your Gut?
Yes — and it’s not rare.
Some people find whey protein gives them bloating, cramping, gas, or diarrhea.

Why?
The likely culprit is lactose — a sugar found naturally in whey. Many people have some degree of lactose intolerance, meaning they lack enough lactase enzyme to properly digest it.

Whey concentrate typically has higher amounts of lactose (around 3–5%).

Whey isolate (WPI) is much lower in lactose (usually under 1%), and is better tolerated for most sensitive stomachs.

Hydrolyzed whey is pre-digested (broken down) to make absorption even easier and reduce gut symptoms.

If you feel queasy after whey concentrate, switching to whey isolate or hydrolyzed whey is a smart move before abandoning whey completely.

Scientific support:
A review published in Nutrients (2020) highlighted that whey isolate and hydrolysate products can significantly reduce gastrointestinal symptoms compared to whey concentrate .

​What About Protein Water?
If you really struggle with whey powders or milk-based shakes, protein water is an excellent alternative.

Protein water is simply a clear drink made with highly filtered hydrolyzed whey protein or pure amino acids — meaning:

Virtually zero lactose (great for sensitive guts)

Minimal fats and carbs

Easy and fast absorption

One great example is Bulk Nutrients Future Whey — it’s technically not a traditional "whey protein" powder. Instead, it is a mix of free-form amino acids (like leucine, isoleucine, valine, lysine) designed to mimic the muscle-building benefits of whey, without dairy, lactose, or heavy digestion.

Structure of Protein Water:

If using hydrolyzed WPI: the protein is already broken down into smaller peptides for lightning-fast absorption.

If using amino acids (like Future Whey): you're getting individual amino acids, ready to be used immediately by the body.

This makes protein waters exceptionally gut-friendly, hydrating, and perfect for people who get bloated from traditional shakes.

Quick Examples to Understand:

Product Type Notes
Bulk Nutrients Earth Protein Plant-based (rice and pea)        Good for vegans, but lower leucine than whey.
Bulk Nutrients WPI Whey Protein Isolate                                   Minimal lactose, high quality, great digestibility.
Bulk Nutrients Future Whey Free-form Amino Acids             Best for gut-sensitive, zero bloat, ultra-fast uptake.

Quick Recap: Which Protein Should You Choose?
Whey Protein Isolate (WPI): If you want fast muscle recovery, complete amino acids, and better digestion.

Hydrolyzed Whey: Best for ultra-sensitive stomachs.

Protein Water / Future Whey: Perfect if you have gut issues, lactose intolerance, or simply want something ultra light and hydrating.

Plant-Based Proteins (like Earth Protein): Fine for vegans or dairy-sensitive individuals, but understand they’re slightly less effective unless carefully blended.

Bottom Line:
If you can tolerate it, WPI or hydrolyzed whey are still the gold standards.
But if not, protein water like Future Whey is a clean, smart substitute — no bloat, no gut issues, no compromises.

​When it comes to fat loss, many people are flooded with advice that isn’t always backed by science. One common belief is that fat can be "spot reduced"—or targeted to specific areas of the body through exercises focused on that region. Another misconception is the idea of extreme calorie deficits to speed up fat loss. Let’s unpack what research says about fat loss, calorie deficits, and why a structured approach is key.

​Fat Loss 101: The Caloric Balance
Fat loss hinges on energy balance, which means you must burn more calories than you consume—a principle supported by extensive research. A classic study published in The American Journal of Clinical Nutrition demonstrated that a consistent caloric deficit leads to weight loss across a variety of body types and demographics. When your body has fewer calories than it needs, it turns to stored fat as an energy source, resulting in fat loss over time. However, pushing for extreme calorie deficits (over 20-25% below maintenance) can lead to muscle loss, reduced energy levels, and slower metabolism.

Recommended Calorie Deficits for Sustainable Fat Loss
To achieve sustainable fat loss, experts recommend a moderate calorie deficit of 10-20% below your maintenance calories, aiming to lose 0.5-1% of your body weight per week. This approach has been shown to be more effective for long-term fat loss retention, as it allows your body to adapt gradually. A study from Obesity Reviews found that individuals who lost weight slowly and steadily were more likely to maintain their fat loss compared to those who lost weight rapidly.

Why Spot Reduction is a Myth
The concept of spot reduction—the belief that exercising specific areas can reduce fat in those regions—has been repeatedly debunked. A landmark study published in Medicine & Science in Sports & Exercise examined two groups: one performing only abdominal exercises and another group focused on general body conditioning. The findings? There was no significant reduction in belly fat for those performing only abdominal exercises compared to those working out more holistically.

In another study published in The Journal of Strength and Conditioning Research, participants performed intense arm exercises for 12 weeks. Yet, researchers found no significant difference in fat loss in the trained arms compared to the rest of the body. This reinforces that fat loss occurs systemically (throughout the body) rather than locally. Fat is reduced in a genetically determined pattern, so the best approach is a full-body workout program combined with a balanced calorie deficit.

Importance of Starting from Maintenance
When embarking on a fat-loss phase, beginning from maintenance calories is crucial. Research has shown that individuals who start a calorie deficit from a steady maintenance phase, where they are neither gaining nor losing weight, tend to have better fat loss outcomes and are more likely to preserve muscle mass. Starting from maintenance allows your metabolism to stabilize, making it easier for your body to adapt to a calorie deficit.

A study in the International Journal of Obesity highlighted that participants who first maintained their weight before entering a deficit had improved metabolic flexibility and preserved more lean mass than those who started from a fluctuating or already reduced calorie intake. This suggests that before cutting calories, ensuring your body has a stable energy balance can make the transition to fat loss smoother and more sustainable.

The 8-12 Week Fat-Loss Phase
Instead of short, drastic cuts, structuring fat loss over 8-12 weeks is scientifically shown to be more sustainable. This duration allows you to achieve a steady, manageable rate of weight loss and prevents metabolic adaptations that can hinder fat loss. A review in The American Journal of Physiology found that prolonged calorie restriction can lead to adaptive thermogenesis, where the body’s metabolic rate decreases in response to fewer calories, slowing fat loss.

An 8-12 week timeframe also provides room for adjustments. As your body adapts, you can make small changes to maintain progress, such as gradually increasing physical activity or adjusting calorie intake slightly. This approach minimizes stress on the body and helps to prevent the “rebound” effect, where rapid fat loss is often followed by quick weight regain once the diet ends.

The Takeaway: Science-Backed Fat Loss
For effective, science-backed fat loss:

• Create a moderate calorie deficit of 10-20% below maintenance for sustainable progress.
• Begin from maintenance calories for metabolic stability and improved fat retention.
• Avoid the myth of spot reduction by focusing on full-body workouts, which are more effective for fat loss.
• Aim for an 8-12 week phase to allow for gradual adjustments and long-term adherence.

By understanding these principles and aligning with research, you can create a fat-loss plan that’s not only effective but also respects your body’s natural rhythms and needs. Focus on gradual progress, and remember that sustainable results come from a strategic, science-based approach.

The breath is the foundation of Life!

So many of us breath in all different patterns that may be detrimental to our health. When we don’t have correct breathing patterns it can lead to an increase in core pressure. Changing or understanding the correct method of breathing and engage the core properly has an immense positive to core control, hence decreasing many nasty side effects. 

HOW TO WE KNOW WE ARE BREATHING CORRECTLY?

Have a look at yourself in the mirror and take a deep breath in, check out what is happening. You should be full body breathing, breathing down into the diaphragm, belly, sides and back. Many use their shoulders to elevate their lungs, suck their diaphragm up, some lifting one shoulder up and push the other down.  

Signs you could be breathing incorrectly are

1. chronic neck tension
2. chronic constipation/bloating
3. abdominal separation
4. pelvic floor issues - 
5. reflux (GERD)
6. hernia’s (inguinal + umbilical)

By retraining our breathing pattern (this can take A LOT of practice) it can help improve ones core pressure when exercising, lifting and doing normal day to day life. 

SO WHAT DOES CORRECT BREATHING LOOK LIKE!

Breathing In (INSPIRATION)

• when breathing in, this is a time your body relaxes and drops to allow your lungs fill up with oxygen. 
• your diaphragm descends into your abdomen
• you breath through your belly, side and back (belly breathing)
• your pelvic floor relaxes

Breathing Out (EXPIRATION)

• when breathing out, it is time to expel all the air out of your lung and this is done by starting at the bottom of the core. 
• your diaphragm lifts up to push the air out. 

So if we have a look at core pressure and breathing you can see if your breathing pattern is always at the top half of your body, pressure is always constantly down. This creates constant unwanted pressure in your abdomen, leading to more pressure when you actively lift, do an ab crunch, pick your kids or washing basket esp. 

Some signs that you have poor core control are

1. Abdominal doming with exercises
2. Lower Abdominal pouching
3. Back pain
4. Pelvic heaviness
5. Hip issues

I always get my patients to focus on correct breathing technique for a few days and then incorporate correct bracing. 

Correct bracing is important to stabilise the pelvis and core and maintain heathy pressure while exercising or doing strenuous work. 

What does it look like!

Bracing starts from the exhale. While exhaling activate your core muscles (transverse abdominis) initially and from the pubic bone tighten your abs slowly up towards the bottom of your rib cage. The action is like zipping up the abs, not sucking your belly in. 

Give this a go and see if you feel a difference. 

Caroline Springs Osteopathy
Dr Daniella Zampierollo
Osteopath (2722076B)
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