What’s Really in Your Protein Supplement? Breaking Down the Science Behind Key Ingredients
When most people think of protein supplements, the first thing that comes to mind is muscle building. And sure, protein is essential for repairing and growing muscle—but that’s just the tip of the iceberg. Whether you're a regular at our group fitness classes in Hawthorn, trying to recover faster from workouts, or simply looking to support your nutrition on a busy schedule, understanding what goes into your supplements helps you choose smarter, feel better, and train more effectively.
Recently we wrote a simple guide to protein supplement for everyday gym goers in Hawthorn - but some of you asked for more detail about the different ingredients that go into supplements themselves. You asked, we answered.
At Visions Fitness Centre, we stock a carefully chosen range of products—including those from True Protein, Rokeby Farms and Cocobella—because we care about quality of the ingredients list, effectiveness of the product overall, and transparency of what’s in the product and where it came from. Oh - and taste, never in your wildest dreams underestimate how important taste is.
In this blog, we’ll unpack some of the key ingredients you'll find in our most popular products, and what the science says about their benefits.
Quick reference:
Whey Protein Isolate (WPI)
Creatine Monohydrate
BCAAs: Leucine, Isoleucine, Valine
Dextrose
Glutamine
Beta-Alanine
Citrulline Malate & L-Citrulline
Taurine
L-Tyrosine
Organic Virgin Coconut Oil & Chia Seeds
Organic Inulin
Zinc
Magnesium
Collagen Peptides + Vitamin C
Endurance Electrolyte Mix
1. Whey Protein Isolate (WPI) – Pure, Clean Protein Power
Whey Protein Isolate (WPI) is the gold standard of protein supplements. It’s processed to remove nearly all fat and lactose, leaving a product that’s around 90% protein by weight, making it ideal for anyone with mild lactose sensitivity or those seeking a lean source of protein.
✅ Benefits:
Fast absorption – Helps kick-start muscle recovery soon after workouts.
High bioavailability – Your body can absorb and use it efficiently.
Rich in essential amino acids, particularly leucine, which triggers muscle protein synthesis.
📘 Science says: Not just for bodybuilders! Your need for protein goes up with age and exercise. Studies have found older adults may need to consume up to as much as 2+ grams per kg of bodyweight to prevent sarcopenia and maintain quality of life!
➕ Found in:
Post Workout Blends
2. Creatine Monohydrate – Power, Strength, and Performance
One of the most researched sports supplements in history, creatine monohydrate is naturally found in your body and in foods like red meat. Supplementing it increases your phosphocreatine stores, which your muscles use to produce energy during high-intensity activity. It also improves quality of exercise sessions. Think of it as giving you a bigger battery so you can sprint for a few more seconds or pump out a few more reps before failure.
Just make sure to drink plenty of water along with your creatine.
✅ Benefits:
Improves explosive strength and power.
Aids in recovery between bouts of intense activity.
May help support brain function and muscle mass in older adults.
📘 Science says: According to the International Society of Sports Nutrition, creatine is one of the few supplements proven to consistently enhance performance, strength, and lean body mass.
➕ Found in:
Post Workout blends
3. BCAAs: Leucine, Isoleucine, Valine – The Muscle-Repair Trio
Branched-Chain Amino Acids (BCAAs) are essential amino acids—meaning your body can't make them, so you need to consume them through food or supplements. These three (leucine, isoleucine, and valine) play a critical role in muscle repair and recovery.
✅ Benefits:
Leucine: Triggers muscle protein synthesis.
Isoleucine: Helps with energy production and glucose uptake.
Valine: Supports endurance and mental focus.
📘 Science says: A 2018 meta-analysis found that BCAA supplementation can reduce muscle soreness and damage, especially after unfamiliar or intense exercise.
Interestingly, BCAA's may not be useful without sufficient protein intake. Imagine you're building a house, BCAA's are the bricks and the foreman telling you to start building, but without grout and scaffolding you can't put the house together.
➕ Found in:
WPI 90
Post Workout Blends
Pre Workout formulas
4. Dextrose – Fast Fuel for Recovery
Dextrose is a simple carbohydrate that rapidly raises blood sugar levels, helping to shuttle amino acids into your muscle cells and replenish glycogen stores.
✅ Benefits:
Restores muscle energy after training.
Enhances the uptake of creatine and amino acids when consumed together.
Helpful after intense workouts or back-to-back group fitness sessions.
📘 Science says: Research in the Journal of Applied Physiology shows that combining protein with fast-absorbing carbs like dextrose boosts muscle recovery better than protein alone.
➕ Found in:
True Protein’s Post Workout
Certain bars and recovery products
5. Glutamine – Recovery and Immune Support
Glutamine is a conditionally essential amino acid that you make naturally, but stress and exercise can deplete it. It supports gut health, immune function, and recovery.
✅ Benefits:
Supports gut integrity and reduces GI distress in active people.
May help preserve muscle mass in calorie deficits.
Glutamine is essential for immune cell function
Promotes faster recovery post-exercise.
📘 Science says: A 2020 study in Frontiers in Nutrition highlighted glutamine’s role in reducing inflammation and supporting immune response in athletes.
Patients in highly catabolic states (overtraining / traumatic injury / severe illness) end up with depleted glutamine as it gets used up by the immune cells during periods of high stress. People with depleted glutamine are more infection-prone. Here's a study if you want to go on a deep dive - it’s pretty interesting!
➕ Found in:
True Protein Post Workout
Some Pre Workout formulas
6. Beta-Alanine – Endurance in a Bottle
Beta-alanine combines with histidine in the body to form carnosine, a compound that buffers acid in your muscles. That “burn” you feel during a tough set? Beta-alanine helps delay it. Like creatine, some studies suggest you need to take beta-alanine regularly to see it’s true benefits.
✅ Benefits:
Improves anaerobic performance.
Helps buffer lactic acid, increasing workout capacity.
May reduce fatigue in high-intensity interval training.
📘 Science says: A 2021 review in Sports Medicine concluded that beta-alanine improves time to exhaustion and high-intensity exercise capacity.
➕ Found in:
Pre Workout formulas
7. Citrulline Malate & L-Citrulline – Blood Flow Boosters
These are amino acid compounds that convert into arginine and then nitric oxide, which widens blood vessels and improves circulation.
✅ Benefits:
Enhances muscle pumps and vascularity.
Delivers nutrients and oxygen to muscles more efficiently.
May reduce fatigue and soreness.
📘 Science says: Studies suggest that citrulline malate improves performance in weightlifting and endurance sports, especially when taken pre-workout.
➕ Found in:
Pre Workout
Endurance support blends
8. Taurine – More Than Just an Energy Drink Buzzword
Taurine is an amino acid with antioxidant properties that supports hydration, muscle contraction, and even heart health. Importantly, taurine also offsets the jitters caused by high amounts of caffeine in energy drinks and preworkouts - similar to L-Theanine.
✅ Benefits:
Improves electrolyte balance during sweat-heavy sessions.
Supports neurological function and energy levels.
Aids in reducing muscle cramps
Promotes calm focus
Essential for cardiac function and eye health
📘 Science says: Research in the Journal of Strength and Conditioning Research links taurine to improved recovery and reduced muscle damage.
➕ Found in:
Pre Workout
Hydration and recovery blends
9. L-Tyrosine – Focus and Mental Clarity
L-Tyrosine is a precursor to dopamine and norepinephrine, two neurotransmitters involved in mood, motivation, and mental alertness.
✅ Benefits:
Supports mental focus during workouts.
May help in stressful or fatiguing situations.
Improves cognitive performance under pressure.
📘 Science says: Tyrosine has been shown to improve cognitive flexibility and focus, particularly under sleep-deprived or stressful conditions.
➕ Found in:
Pre Workout formulas
10. Organic Virgin Coconut Oil & Chia Seeds – Healthy Fats and Fibre
These aren’t your typical sports nutrition ingredients, but they’re appearing more often in whole food-based protein products.
✅ Benefits:
Virgin coconut oil: Source of MCTs (medium-chain triglycerides) for sustained energy.
Chia seeds: High in omega-3 fatty acids, fibre, and protein.
📘 Science says: MCTs from coconut oil may support endurance, while chia seeds offer digestive support and long-lasting satiety—great for people managing energy and hunger.
➕ Found in:
True Protein Bars
Protein Pancakes
11. Organic Inulin – Gut Health Matters
Inulin is a prebiotic fibre that feeds your healthy gut bacteria and improves digestion.
✅ Benefits:
Supports gut microbiome balance.
Improves nutrient absorption.
Promotes regular digestion.
📘 Science says: Prebiotics like inulin enhance gut health, which is increasingly linked to immune function, mood, and overall wellbeing.
➕ Found in:
High-quality protein bars and shakes
12. Zinc – Immune Function and Hormonal Health
Zinc is an essential mineral found in every cell of your body, playing a vital role in immune defense, wound healing, and hormone regulation. It’s especially important for active individuals, as intense training can deplete zinc levels through sweat.
✅ Benefits:
Supports immune system strength and recovery.
Promotes healthy testosterone levels, which play a role in performance and muscle development.
Aids in skin repair and the health of hair and nails.
📘 Science says: Even mild zinc deficiency can impair immune response and testosterone production. Research in athletes has shown that zinc supplementation can support recovery and reduce the incidence of illness after heavy training blocks.
➕ Found in:
ZMA by True Protein
Multimineral blends and recovery stacks
13. Magnesium – Recovery, Sleep, and Muscle Relaxation
Magnesium is a powerhouse mineral involved in over 300 biochemical processes, including nerve conduction, muscle contraction, and energy production. For athletes, it’s essential for preventing cramps and improving sleep quality.
✅ Benefits:
Reduces muscle cramping and soreness post-exercise.
Supports deep, restful sleep and relaxation.
Helps regulate energy metabolism and fatigue.
📘 Science says: According to a 2020 review in Nutrients, magnesium deficiency is common among active individuals and can impair physical performance, recovery, and sleep quality. Supplementing with magnesium bisglycinate or citrate improves absorption and tolerability.
➕ Found in:
ZMA by True Protein
13. Collagen Peptides + Vitamin C – Beauty, Joints & Immunity
True Collagen is a clean, easily absorbed protein source designed to support healthy skin, nails, joints, bones, and immune function. It’s a simple yet powerful addition to your daily routine for feeling and looking your best—inside and out.
✅ Benefits:
Skin, hair, nails: Supports elasticity, hydration, and reduces brittleness, while combatting free radicals.
Joints, tendons & bones: Provides key amino acids for connective tissue integrity; supports muscle tissue and creatine synthesis via arginine & glycine.
Immune + metabolic boost: Vitamin C enhances collagen production, aids immunity, and supports energy metabolism .
📘 Science says: Daily doses (5–12 g) yield visible improvements in skin elasticity, nail strength, joint comfort, and gut health over time.
➕ Found in:
True Collagen powder (natural & flavored variants)
Sachet formats for easy use
14. Endurance Electrolyte Mix – Hydration & Performance
True Protein’s Endurance is a premium blend balanced with sodium, potassium, magnesium, and trace sea minerals, plus Palatinose™ in Fuel for sustained energy during long training.
✅ Benefits:
Rapid rehydration: Replenishes fluids and electrolytes lost through sweat to maintain nerve/muscle function and pH balance.
Sustained energy: Palatinose™, a slow-release carbohydrate, helps avoid sugar crashes—ideal for endurance sessions .
Endurance protection: Essential amino acids and pomegranate extract in True Fuel help reduce catabolism and support mental performance under strain.
📘 Science says: Carbohydrate + electrolyte drinks effectively support fluid balance, muscle energy, and cognitive focus during prolonged exercise.
➕ Found in:
True Electrolyte (everyday mix)
True Endurance (with EAAs + plant polyphenols)
Final Thoughts: Supplements That Fit Into Real Life
We don’t do fads or hype at Visions Fitness Centre. At Hawthorn’s best gym, we believe in science, balance, and quality. Whether you’re training for a race, building strength, juggling parenting with fitness, or just want to feel your best, knowing what’s inside your supplements helps you make empowered, effective choices.
We proudly supply True Protein and a handpicked selection of products designed to support everyday health—no matter your goals. Want help choosing the right one? Ask one of our friendly trainers or reach out here.