Supplements

Energy Unlocked: Delaying Caffeine

Early mornings can suck. Especially if you’ve had a lacklustre sleep and got a full on day ahead. Grabbing a cup of coffee, energy drink or pre-workout is usually our first move of the day. But what if that energy hit could be better? What if we can miss the hard crash in the afternoon? Waiting just 90 minutes before that glorious hit of caffeine can make all the difference in that long day ahead. What Is Adenosine And Why Does It Matter? Adenosine is a chemical in your brain that builds up the longer you’re awake. Ever felt tired, drowsy or sluggish? Yeah, that’s because of adenosine. When you’re asleep, your body clears it all out, making you feel refreshed and rested in the morning. However, as soon as you wake up, your body is still clearing out all the leftover adenosine in your system. This is where caffeine works its magic. Caffeine works by blocking the adenosine receptors in your brain, making you feel less tired for a period of time. But smashing a coffee too soon after getting out of bed, with your body still dealing with the adenosine buildup will have negative effects later in the day. The caffeine will still do its job, but you’ll have the dreaded afternoon crash. Why Delaying Your Caffeine Is Effective Delaying caffeine intake can give your body time to naturally clear out the adenosine. This will give you the full boost that caffeine can give you, being more sustained and getting rid of the afternoon crash. Think of it as giving your brain time to wake up, which will give the caffeine more of a kick, putting a spring in your step for that long day. How To Delay Your Caffeine The Right Way Delaying caffeine isn’t hard in theory, but when it’s 5am and you feel like a zombie it can be hard to wait until you’ve had a bit of go-go juice. How long should you wait? Experts recommend waiting for around 60-90 minutes before sculling your caffeine. That way your body can clear out all of the adenosine. “But waiting can be so hard and boring” I hear you saying. Simply shifting some of your morning routine, or some new additions can help keep your mind occupied from wanting to boil the kettle. Doing things such as drinking a glass of water when you wake up, eating breakfast, if you’re a breakfast eater or even adding in some light activity like a quick walk, light stretching or even a short workout can both help pass the time and clear out all the leftover adenosine, boosting energy naturally. Final Thoughts Missing that afternoon crash is definitely something everyone can benefit from. If you rely on caffeine to get you through the day, delaying when you have your preferred beverage can have a big impact on your energy throughout the day. Give it a try and see how much better you feel during the day.

Pressing Forward: Mastering Progressive Overload

You’ve been hitting the gym for a while. Everything was progressing nicely, seeing results, feeling good. Then BAM, the weight stops going up, you look the same as when you last checked. Let’s face it you’ve hit a plateau. Demotivating, I know. But fret not, we have the key. Progressive overload - The golden ticket to get you back on the gain train. What Is Progressive Overload? Your body is smart. Very smart. When you’re in the gym, lifting weights and putting stress on your muscles, your body adapts to it over time. Doing the same reps with the same weight every workout isn’t going to make your muscles grow, because they don’t need to. This is where progressive overload comes into play. If you consistently increase the challenge for your muscles each workout, your body will grow. Why Is Progressive Overload So Useful? Progressive overload is essential because it’s how your body gets fitter and stronger. When you use it in your workout plan, you’ll see constant progress, keeping that motivation at a high and plateaus at a low. What’s best about it is everyone can do it, from someone that’s two weeks in to over 10 years in, it has its place in every lifter's split. How To Apply Progressive Overload Knowing what Progressive Overload is, is one thing. But how do you do it? Well, there’s a bunch of different ways. The main way is to increase the weight by a small amount, usually around 2.5kg to 5kg, and do the same reps. You can also stay at the same weight and increase the reps or sets that you do, which is useful when you’re stuck at a certain weight. Reducing the time between sets is also a way to increase intensity. If you want to take it a step further, you can throw in intensifiers into the mix. Dropsets, where you lower the weight can keep pushing past failure, or supersets, where you perform exercises back to back without a rest. These are just some of the methods that push your muscles past their comfort zone, shocking them into growth!  Tracking Progressive Overload Progressive overload can be a bit daunting. Especially if you can’t remember what weight you did, and completely forgot the reps and sets too. That’s fine, it happens to the best of us. How about some tools to track your sessions and get to progressively overloading?: 1. MJ Fitness App The MJ Fitness App is your one stop progressive overload shop, giving you a built in tracker for your workouts, so you can be sure that you overload each workout. As well as having a free workout plan, supplement plan, meal tracker and exercise tutorials. It’s perfect for any lifter looking for an all-in-one app. 2. MJ Training Journal If you prefer something more physical, the MJ Training Journal will meet your needs. Not just helping you track your progressive overload, but weekly planning and reflections, It’s the perfect journal to track and improve in your fitness journey Final Thoughts Progressive overload is the simplest addition to your workout routine, that can lead to big results. Whether you’re lifting heavy weights or doing drop sets, tracking your progress and pushing yourself a little harder every time you train will make plateaus a thing of the past.

Debunking Caffeine Myths

You've probably heard a lot of talk about caffeine, but how much of it is true? Is that morning coffee really a good idea? Is it a bad move to have caffeine before bed? And what about taking a break from it every now and then? We've dug into the research to help clear up whether these common beliefs are fact or fiction. Delay Morning Caffeine Do you reach for coffee or a caffeinated supplement the moment you wake up? Some people suggest you should wait an hour or two to maximise your cortisol levels and daily energy. If delaying it helps you feel more energised, less jittery, and reduces that afternoon slump, then go for it. But if you're someone who feels great with coffee right away, keep doing what works for you. Caffeine In The Evening If you're sensitive to caffeine, you probably know the struggle of lying awake at night after just a sip of coffee, feeling tired but unable to sleep. Meanwhile, those who drink it regularly may think they can have a cup right before bed without any issues. But even if you think it's not affecting you, caffeine too close to bedtime can still reduce your sleep quality. You might feel like you’re sleeping well, but it could be disrupting your sleep cycles. For a better night's rest, consider switching to something gentler, like matcha, tea, or even a hot chocolate in the evening. Night Ops anyone? Should You Do a Caffeine Detox? Some people swear by doing a caffeine detox, but is it really necessary? Not exactly, but it can have benefits. If the thought of going without your daily coffee stresses you out, or if you’re finding you need more caffeine to get the same buzz, it might be time to cut back. Slowly reducing your intake (instead of quitting cold turkey to avoid withdrawals) can help you feel less dependent. But if you're not reliant on caffeine and it’s still working for you, there’s no need to make any changes. Does Caffeine Cause A Crash? Whether or not you’ll experience an energy crash after caffeine depends on your body’s tolerance and metabolism. Consuming caffeine with food can slow digestion and might reduce the chance of a crash. Or, if you're not used to it, starting with a lower dose might help keep your energy steady. Even the type of caffeine matters—some pre-workouts with 125mg of caffeine may leave you feeling sluggish, while others with 250mg keep you energized all day. The quality of the product and other factors like sleep and diet also play a role. Coffee vs. Energy Drinks There’s a common belief that coffee is "healthier" than energy drinks. But they each have their own pros. Coffee is more of a natural ingredient, while energy drinks are packed with extras like vitamins, fat burners, nootropics, and electrolytes. As long as you watch your overall caffeine and sugar intake, both can be fine choices. Can Coffee Count Toward Water Intake? A lot of people think coffee, even black coffee, doesn’t count toward hydration because of its diuretic effect. But this can actually depend on where you live. Some countries, like Fiji and Indonesia, recommend adjusting your water intake when you drink tea or coffee. Others, like Malaysia, don’t. Generally, one or two cups of coffee can count toward your daily water intake, but if you're drinking extra shots or several cups, it's a good idea to have some water on the side. Conclusion Now that you've got the facts, you can better decide if caffeine fits into your routine. If you love your pre-workout caffeine boost, go for it! But if you think cutting back might help you feel better, there are plenty of caffeine-free options out there. The key is to listen to your body and adjust as needed.

L-Carnitine: The Key To Your Summer Shreds

Imagine it. It’s summer, warm weather. You’re on the beach, listening to the waves crashing and people talking, showing off your lean, hard earned physique. Sounds good right? With summer right around the corner, so is the shred season. Enter L-carnitine. This amino acid helps your body use fat as energy, when in a calorie deficit of course. Meaning more fat loss. Who doesn’t want that? What Is L-Carnitine, Anyway? L-carnitine is a type of amino acid that plays a massive role in energy production. It transports fatty acids into your body cell’s mitochondria, where they are burned for fuel. It can be found in red meat and dairy products, as well as our own bodies. However, much like the superhero of supplements, creatine, it’s found in small doses naturally. Benefits Of L-Carnitine L-carnitine isn’t great for just fat loss, it also helps with recovery and gives you energy boost. Making it the perfect addition to your supplement stack, not just if you’re in a caloric deficit. Because L-carnitine ramps up the fat burning process, this means that it gives you energy, making it the perfect pick-me-up for an afternoon slump without any caffeine. It can also help reduce muscle soreness after a tough workout. Different Types Of L-Carnitine When it comes to the different types of L-carnitine, you’ve got plenty of options! Acetyl L-Carnitine (ALCA) is the most easily absorbed in your body and increases brain function, making it a staple in your pre-workout stack. L-Carnitine L-Tartrate (LCLT) is also easily absorbed, and also reduces muscle soreness, perfect for post-workout. Pure L-carnitine is less easily absorbed, but makes up for that by being the most cost effective option of the bunch. How Much To Take & Maximise Results To get the most out of your L-carnitine, your body needs to be burning more calories than you’re eating, so that your body can use the fat as fuel instead of the food that you’re eating. Aim for 500mg to 2,000mg daily. Usually before your workout to get the most out of the fat burning, and after to get the most out of recovery. The best way to start is to take a lower dose and see how your body responds to it. If it’s all good, then gradually increase the dose.  Where To Find L-Carnitine? L-Carnitine isn’t too tricky to find. Here are some of our favourite supplements that include it: Faction Labs Deficit: This fat burner ticks every box when it comes to the perfect fat burner. With ingredients that help with energy, metabolic output, focus and appetite assist, It’s the best fat burner that money can buy. Cutler Nutrition L-Carnitine Max: If you’re not a fan of caffeine, but still want the fat burning effects, Cutler Nutrition’s L-carnitine max is the perfect fit for you. Mixing ingredients that assist the L-carnitine in burning away the fat, it’s the perfect non-stim fat burner. 1st Phorm L-Carnitine With Fucoxanthin: If you’re looking at a L-carnitine supplement, don’t look past 1st phorm’s L-carnitine with Fucoxanthin. The L-carnitine paired with fucoxanthin, an antioxidant that prevents fat storage, makes it the perfect tool for fat loss. Creation AlcaPure: If you’ve already got a pre-workout that you like, and don’t want to give it up, then AlcaPure is the way to go. Mixing this pure Acetyl L-Carnitine to your pre-workout of choice will instantly turn it into a fat burner!  Our Shredded Takeaway L-carnitine is perfect for any lifter who needs a little help with fat loss, an energy boost, and recovery. Anyone from a newbie to a veteran of the gym, in a calorie deficit, should consider throwing it into their pre-workout and watch as their summer beach dream comes to life.