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Supplement Articles

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by Nick Hoad

The Hangover Cure: How Supplements Can Help

Let’s be real. Whether it’s that one mate’s birthday, a wedding with bottomless cocktails, or just a night out at the pub that got out of hand, most of us have woken up with the rage of the drinks from the night before. Your head’s spinning, your stomach is in knots, and the distinct feeling that your life is, in fact, pain. In the midst of this unfortunate situation, you’ve probably remembered you have a busy day ahead, and stumbled over to google to type in “how to cure a hangover”. But instead of grabbing the greasy foods and bread, why don’t we turn to supplements to get you back on track? 1. Electrolytes: Your Hydration Hero When you’re slamming beers, wine and spirits, your body loses fluids and vital electrolytes. That headache and fatigue you got? Yeah, you’re dehydrated. A good electrolyte and hydration supplement restores lost sodium, potassium, magnesium and calcium, helping you restore balance and feel that little bit better. Options like Switch Nutrition Hydration and 1st Phorm Hydration are top picks to get you back on your feet. 2. B Vitamins: The Energy Reviver B vitamins are essential for energy. Guess what alcohol does? That’s right, it depletes it, leaving you sluggish and brain-fogged. If you’re feeling sluggish after a night out, a good Vitamin B-complex, like the Herbs of Gold Mega B-Complex can perk you right back up and give you that boost to get back in the gym. 3. N-Acetyl Cysteine (NAC): The Liver’s Best Mate When you’re out enjoying a night on the town, your liver is working harder than an F1 pit crew. Enter NAC. Boosting glutathione, a strong antioxidant that helps your liver neutralise toxins. Taking NAC after, or even before drinking can support your liver’s health and reduce that nasty hangover. Some Switch NAC is the perfect addition to ditch the hangover. 4. Milk Thistle: The Liver’s Other Mate Because of the stress on your liver from all the alcohol, we’re going to add another liver supplement into the mix, Milk Thistle. The classic liver support supplement. Silymarin, its active ingredient, has been shown to support liver regeneration and ease inflammation. If you’re giving your liver a workout by drinking a a random assortment of shots on a night out Milk Thistle is going to be your best friend. 5. Glutamine: Recovery For Body & Brain You’d think that the words “Amino Acid” were associated with building muscle, nuh-uh. Drinking alcohol damage your stomach lining and cause all kinds of inflammation, glutamine helps repair the lining and reduce the inflammation. In addition to that it also helps you recover from your workouts, making it another two birds, one stone type of supplement. Rule 1 Glutamine or Switch Glutamine are perfect supplements to add to your collection to double up on recovery. Supplements Won’t Work Alone, But They Help There is no magic pill for a hangover, as much as we’d like one. Supplements can’t undo the damage of a dozen tequila slammers (we’ve all been there, no judgement). That being said, adding some supplements along with proper hydration, eating before you drink and sleeping well can make a world of difference when you wake up from a night out.

by Nick Hoad

Debunking Supplement Myths

The wide world of fitness and supplements is full of myths. These can get passed around like rumours at a school. Some can sound believable and some can sound a bit absurd, leaving a lot of newbies to the gym confused and scared. Well, we’re here to state the facts and bust open those myths so you can smash it in the gym. Myth #1: “More Protein Equals More Muscle” Protein, the muscle’s best friend. If protein helps you recover, then more protein must equal more muscle, right? Here’s the deal: Protein is essential for recovery and muscle growth, yes, but your body only needs so much protein at one time. Most research points to aiming for 1.6-2.2 grams of protein per kilo of body weight per day to gain muscle. Any excess is really just excess energy, otherwise known as calories. Having the right amount of protein spread across the day is more important than slamming as much as you can. Myth #2: “Creatine Causes Kidney Damage” Creatine is probably the most talked about supplement when it comes to myths. Rumours of kidney damage and dehydration are held above it and give it a bad label. In reality, creatine is one of the most researched supplements in the whole industry. Studies are consistently showing that it’s safe for healthy individuals, with more studies being released constantly. By increasing the available energy in your muscles, it can help you push through those intense workouts and put extra kilos onto the bar. Myth #3: “Pre-Workouts Are Essential For A Good Workout” When you know you’re in for a tough workout, a pre-workout can be a gift from god. But are they needed? Nope. Pre-workouts can give you that much needed boost in energy, focus and endurance, but they are by no means essential for a good workout. If you’re well rested, hydrated and filled with a fast digesting meal, you can still have a good workout without the help from all the stims and tingles. Using a pre-workout, but not being dependent on one is the key. Myth #4: “Testosterone Boosters Significantly Increase Testosterone” Test boosters are another supplement with a lot of controversy and myths surrounding them. Some people believe that they are the magic pill that can bring your gains to the next level, but in reality, it’s much more complicated. The majority of test boosters use herbal extracts like fenugreek, tongkat ali and ashwagandha to support natural testosterone production. However, unless you have clinically low testosterone levels, natural test boosters are unlikely to make a noticeable difference to your fitness journey. If you're considering adding a test booster into your stack, it’s best to consult your doctor and see if they fit into your lifestyle. Myth #5: “Supplements Are Steroids” We’ve all experienced it, or heard something similar. You bring home a protein powder, creatine and an intra-workout supplement. You’re so excited that you show your parents, and when you do, they are not happy that their child is taking “steroids”. In reality, supplements and steroids are two completely different things. Anabolic steroids are usually a version of synthetic testosterone that come with a list of nasty side effects. Supplements, however, are usually taken from natural sources and meant to be used as a tool to “supplement” your diet, not messing with your body’s hormone production. Although some supplements claim to boost testosterone or enhance performance, they do not manipulate your hormones like steroids do. The best approach is to use supplements to fill nutritional gaps in your diet and help you perform better in the gym. Final Thoughts All in all, treat supplements like tools that can support you to smash your goals. They’re not a magic pill that can solve all problems and give you a shortcut. The best gains come from hard work, a solid diet, smart training plan and, most importantly, consistency.

by Nick Hoad

The Mental Health-Fitness Connection

Mental health and the gym goes hand in hand. When you talk to someone and why they started, it’s most likely due to mental health, but physical health and mental health are more intertwined than you’d think. Your mental health can affect your physical health, and your physical health can affect your mental health. The Mental Health Dilemma On those days that you feel down or stressed, you’ll probably find it hard to find the motivation to work out, or to even stick with a usual routine. Mental health affects more than just our brains, it affects our whole body. Energy level, focus, and even recovery can take a hit. Mental health challenges, such as anxiety or depression can make it super hard to stay consistent with your fitness goals, no matter how much you want to achieve them. How Mental Health Affects Physical Fitness Mental health can affect physical fitness in multiple ways. If you feel like you’re not hitting your goals like you should, maybe see if you fit any of these: Energy and Motivation: High levels of stress and anxiety can lead to an increased amount of fatigue, lowering motivation and making it harder to get to the gym for a workout. Especially the high intensity workouts. Focus and Performance: Mental health can affect your brain power as well. Shocking, I know. If you’re feeling down or anxious, it can be difficult to keep focused on your workout, which can give you an increased risk of injury. Sleep and Recovery: When your mental health suffers, so does your sleep. When your sleep suffers, so does your recovery. Without quality sleep, you won’t recover, making you feel much more sore and tired during the week. Stress and Fatigue: The stress hormone cortisol can spike when you’re in an anxious state. Affecting everything from your muscle gains to fat loss. The Good News On a positive note, it works the other way around! Going to the gym on a high stress day can turn the day around and end it on a positive note. From releasing endorphins, to helping with symptoms of anxiety and depression, here’s how exercise can help your mental state: Stress Relief: Exercise is amazing at reducing cortisol. Strength training, cardio or even a nice walk can lower stress levels and make you feel calmer. Boosts Mood: Hitting the gym releases endorphins and serotonin, giving you a boost in mood that gives you a natural high that lasts hours after your workouts. Better Sleep: Keeping active gives you a deeper, higher quality sleep. Good sleep plays a massive part in mental health by regulating mood, reducing anxiety and giving you emotional resilience. Routine and Control: Adding structure in your day from consistent workouts offer a sense of control and accomplishment. This can be really empowering for anyone with their own mental health challenges. The Sweet Spot: Finding Balance Listening to your body and mind is the key. If you’ve had a rough day, and your motivation is wearing thin, don’t beat yourself up for not doing your usual workout. Swapping it out for a lighter activity like a walk or stretching can still be beneficial for you to reach your goals and keep your mental health in check. On the other side of things, if you’ve had a good day, feeling motivated and energised, make the most of it and send it. Wrapping It Up Mental health and physical health are two peas in a pod. Fitness isn’t just physical, it builds resilience, boosts your mood and helps you find balance. Giving yourself permission to move when you’re feeling down could be the key to feeling that little bit better mentally and physically, no matter how hard it all gets. If you feel like you need further support, there are plenty of ways to get in touch with mental health professionals and get you back on track.

by Nick Hoad

Boosting Brains & Gains With Nootropics

A massive part of any workout you do is focus. Focusing on your form, how many reps you’ve done, remembering what weight you did last week, and trying to do it all with a positive mood can be difficult. That’s where nootropics come in, the brain boosting ingredients that are putting you back on course. What Are Nootropics? Nootropics can range from amino acids to herbal extracts. They enhance your brain function, giving you a focus, memory and mood boost when you need it most. They’ve been popularly put into pre-workouts, and for good reason. By supporting your brain’s neurotransmitters, which send signals in your brain, nootropics keep your brain’s communication running smoothly. This can help you stay sharp and focused. Not to mention, motivated as well. Why Your Pre-Workout Needs A Brain Upgrade Pre-workouts and nootropics are a match made in heaven. With the mix of physical energy from the stimulant and the focus and clarity from the nootropics, you’ll be able to smash out those hard workouts with pinpoint focus and razor sharp clarity. The improved focus from ingredients like tyrosine or alpha GPC can keep you dialled in on every rep and the mood elevation from L-theanine can help you keep calm before those scarily heavy lifts. Mind Power Beyond The Gym As good as nootropics can be in the gym, they can be used outside of the gym. Whether you have to study for a big exam coming up, need that extra boost in creativity for a project at work or just need to reduce your stress, nootropics are a perfect addition to get your brain firing on all cylinders and get stuff done! Top Nootropics For Your Pre-Workout Boost The most popular ingredients for brain power to look out for in your next pre workout include L-Theanine, which calms your nervous system, it also pairs well with caffeine to reduce the nasty jitters. Alpha GPC supports cognitive function, giving you enhanced mental performance. Finally, Tyrosine boosts your mental clarity under stress, keeping you sharp and calm when you’re going for that max deadlift. Unleashing Your Mental Muscle When you read about training, lots of people say it’s a mental game. Keeping yourself mentally sharp and focused whilst working out is a surefire way to get more results. Whether you’re in the gym or staying on track during a full on day, nootropics are a powerful tool for keeping your focus and mood up on those days that you need. Give them a try and see how they can make all the difference in your mentality!

by Nick Hoad

The Dark Side Of Ashwagandha

Ashwaghanda. It’s the go-to for stress relief, sleep improvement and overall mental health. It’s a dream come true for people that live a high stress life, right? Well, maybe not. Recently, there’s been an uproar of an unexpected side effect: Anhedonia. If you’re unfamiliar with what that even means, it’s the inability to feel pleasure from things that would otherwise be fun. Imagine not being able to enjoy your favourite hobbies, like the gym! Why Does Anhedonia Happen With Ashwagandha? The link between Ashwagandha and anhedonia has little scientific evidence. What we do know comes from people sharing their experiences with this on internet forums, Reddit threads and other sources of social media. People have found a few theories as to why this might happen. Too Much Chill? Cortisol, your stress hormone, gets reduced on Ashwagandha. On those big days where you’re stressed and overwhelmed, this can be a gamechanger. However, if your cortisol gets that little bit too low, it can get in the way of dopamine production, the ‘feel good’ hormone. The less dopamine you have, the more flat and “meh” you feel. Relaxation Vibes Ashwagandha can be sedating for some users as well. If it relaxes you a little bit too much, it might be hard to get excited about things. Like everything is in slow motion and has no thrill to it. Playing with Hormones Ashwagandha affects your hormones. Particularly thyroid hormones. A sudden shift in your body’s chemistry can influence your energy and mood. For some people that may lead to anhedonia. How To Stay In Your Feels The stress relief from Ashwagandha can be a big benefit in everyday life. If you want the benefits, but want to keep enjoying the things you love, here are some ways to get around feeling like a zombie: 1. Lower Your Dose Less is more. If you’re taking a higher dose of Ashwagandha and experiencing anhedonia, maybe give cutting back a shot. See if you get the calming effects without the emotional numbing. 2. Cycle Your Usage Taking your Ashwaghanda in a cycle can be helpful to give your body a break and prevent your emotions from leaving. Doing a cycle of, for example, 5 days on, two off can give your body the break it needs to keep you happy. 3. Support Dopamine Production Adding in activities like music and exercise, or foods high in tyrosine like nuts and lean proteins can help boost dopamine and get you feeling good. People also supplement L-tyrosine to help with the mood and energy. Our Emotional Takeaway While it isn’t a common side effect, anhedonia from ashwagandha is definitely something that’s been reported by the community. If you experience anhedonia, don’t panic (even though you probably can’t) It’s easily managed by tweaking dosages, giving yourself a break or bringing up your dopamine levels. Remember that everybody is different, so what might work for you won’t be a good fit for someone else.

by Nick Hoad

Dry Scooping: The Ultimate No-Go

If you’ve spent more than 5 minutes scrolling through the fitness-sphere on social media, you’ve probably seen an influencer “dry scooping” their pre-workout. Take a scoop from the tub and throw it straight into your mouth, followed with a water chaser. It may look good on instagram, and get you all the views, but it can be very risky to your health and have a lot more consequences than you’d think. What’s Up With Dry Scooping? Is It Worth The Hype? The concept is simple: You take your pre-workout without water and you’ll get that hit of caffeine faster. It sounds logical, but the science doesn’t back this up. You’re actually more likely to experience the effects quicker when you mix it with water, which is the way the manufacturer intended. Mixing your pre with a liquid helps your body dissolve and absorb the nutrients properly. In reality, it’s not a magical hack to get more from a pre-workout. It’s a trend from social media that’s stuck around. Why Dry Scooping Might Be Riskier Than You Think Choking Hazard - Trying to swallow a big old scoop of dry powder can cause you to choke. It can get stuck in your throat, breathing and swallowing difficult. You also run the risk of breathing it in, leaving you a coughing mess. I don’t think that’s the kind of challenge you need before lifting. Heart Health Risks - If you’re a stim junkie, a dry scoop can be a real risk to your heart. A dry scoop can give your body a massive hit of caffeine all at once. The sudden spike of caffeine can cause your heart rate to skyrocket, which can lead to heart palpitations, dizziness or even a heart attack in severe cases. Not the chest day you had in mind. Digestive Issues - Dry powder and your stomach aren’t friends. Dry scooping pre-workout can cause digestive problems like cramps, nausea or even vomiting. Which probably isn’t the best when you’re trying to smash a PR. Teeth and Gum Irritation - Having a powder in your mouth can act like sandpaper on your teeth, leading to irritation and damage to your enamel. Many pre-workouts are also flavoured with acidic ingredients that can wear down your teeth when you dry scoop. Smarter (and Safer!) Ways To Boost Your Pre-Workout Routine I get it, you still want a faster way to get your pre-workout into your system. Here are some ways to get that hit of pre, without the risks to your health. Less Water - You don’t need a shaker full of water to mix your pre-workout. Mixing the powder in enough water to dissolve it, but still drink it in one to two gulps is a perfect way to get that pre-workout in quickly. Try RTD Pre-Workouts If we’ve put you off of powders completely, supplement companies like Nexus, Faction labs and Ghost do energy drinks which are very similar to their powdered counterparts to get you Have It Earlier - If you’re taking your pre-workout at the gym, and don’t want to wait around for it to kick in, maybe adjust when you take it. Taking it 20-30 mins before you hit the weights can give your body the time to absorb all the good stuff. So when you get to the gym, you’re pumped and ready to go. The Final Scoop: What You Really Need To Know Dry scooping might seem like an easier way to get pre-workout into your system, but at the end of the day, the risks outweigh any of the benefits. Sticking to the method of mixing it with water is safer, more effective and, if I’m being honest, how the supplement was designed to be used. You want to be pushing your workout to the limit, in the gym, not your health.

by Nick Hoad

Fat Burners: The Scam Supplement?

Fat burners. Some love them, some hate them. At the end of the day, they can be a very useful tool in losing fat. There are certainly a lot of rumours about them. Well we’re here to set the record straight and give you the perfect recipe to cook up some fat loss! The Fat Burner’s Foundation: Caloric Deficit If you want to lose fat, the base concept is simple; You have to be in a calorie deficit. This means giving your body less calories than it needs to maintain its current weight. The main two ways to do this are either eating less calories, or increasing your daily exercise and movement. Usually the sweet spot is a mix of two. The Science Of Burning Fat Calorie deficits are based on the 1st Law of Thermodynamics: Energy cannot be created or destroyed, only transformed or changed in form. When you’re eating less calories and exercising more, your body taps into its energy storage, which is body fat, to make up for the missing energy. And bam, you’re losing fat. The Role Of Fat Burners It’s pretty obvious where fat burners come into this, it’s in the name. In a calorie deficit, they can be very useful tools, but a big part to understand is that they aren’t magically going to strip the fat away. If you’re not in a calorie deficit, they’re not going to lead to fat loss. Once you’ve started your deficit, fat burners can help in two main ways: Increasing fat metabolism - This is a process of moving the fat from the fat cells to the mitochondria (Yes, the powerhouse of the cell) to be burnt for energy. L-carnitine and green tea leaves help your body make use of the stored body fat for energy. Boosting Metabolic rate - Another key to a good fat burner is increasing your metabolic rate. When doing this, your body will burn more calories at rest, which leads to your caloric deficit becoming even larger when paired with the proper diet and training routine. Caffeine, synephrine and green tea extract can help get your body burning more calories at rest. Benefits Of Brain Power In A Deficit At the end of the day, in a deficit, your brain isn’t going to be functioning as well as it should. Your focus, memory, mood and even sleep can be affected by the lack of nutrients in your brain. Luckily, some fat burners offer ingredients that provide you a mental boost that you need to keep you on track. While they may not directly help you lose fat, caffeine and other nootropics such as Alpha GPC and Huperzine-A can give you that focus to stay consistent and motivated. Getting The Most Out Of A Fat Burner It can seem a bit intimidating with all the conflicting information out there, here are some trusty tips to make sure your fat burner of choice is working at its full capacity: A Solid Foundation: Starting with a solid foundation can set you up for success. Making sure your diet and training are on point with your goals. It’s Not A Substitute: If you think of a fat burner as more of a tool to carve out your dream physique, rather than a replacement for proper exercise. You’ll be able to hit your targets. Monitor The Jitters: Majority of fat burners have a hefty sum of caffeine and stimulants. Monitor your intake to make sure you get any of the nasty side effects like sleep disturbances. Keep The Consistency: Fat burners can assist with fat loss. But only when maintaining a steady, healthy lifestyle. Our Burning Takeaway Implementing fat burners into your stack can give yourself the edge you need in your fat loss phase. By increasing your fat metabolism and increasing your metabolic output, they help get those results quicker. Always remember, they’re a supplement, not a magic pill. Making proper diet and regular exercise a priority will let the fat burners melt that fat away.

by Nick Hoad

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.

by Brandon Verde

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.

by Nick Hoad

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.

by Brandon Verde

Protein vs. Carbs: The Post-Workout Secret Most People Don't Know

You know the drill. Finish your workout, pour a scoop of protein powder into your shaker, mix it up, and drink it with the aim of quickly ingesting protein to promote faster recovery and muscle growth. Although this is partially true, there is something else that may have a greater immediate effect: carbs. Supermarkets and health food stores may be packed with low-carb, high-protein options, leading you to believe that carbs are only for enjoyment. However, carbs are actually your muscles’ main energy source—not protein! Consuming carbs after your workout will help replenish the lost glycogen, giving your muscles the energy to repair and grow. What Does Protein Do After A Workout? Protein synthesis does not occur during exercise but after. Hence, eating protein after a workout is more optimal than before. It is generally recommended to consume protein within two hours post-workout. Protein supplementation during a workout may be more beneficial for endurance activities lasting over an hour, such as long-distance running or cycling. What Do Carbohydrates Do After A Workout? Only around 10% of the energy needed for fuel during exercise is derived from amino acids; the rest comes from glycogen (carbs). In short, glucose is broken down in various stages to create molecules that lead to the synthesis of ATP. The recommended carb intake may vary depending on your sport. Endurance athletes definitely need to stock up on carbs post-workout. However, for those who lift weights, there may be debate on its benefits due to the damaged muscle’s reaction (Lonnie Lowery, 2008). Listen to your body to apply this knowledge. If you increase your carb intake but remain sore, fatigued, and struggling to recover, or notice the carbs affecting areas other than your muscles, it might not be necessary. Conversely, if you notice improved energy levels, recovery, and performance with no drastic effect on your physique, you can assume it’s beneficial. The Effect Of Eating Too Few Carbs Consuming enough protein but not enough carbs doesn’t mean all that protein will be converted into amino acids and directly contribute to muscle building. Instead, it may be converted into glycogen, which your muscles need due to the lack of carbs. More protein breakdown occurs when there is a lack of glycogen, rather than a lack of protein. How Much Should You Eat? Protein requirements are higher for those new to high-intensity training, while more experienced individuals only need a marginally higher protein intake. Those training often and with a bigger appetite are likely hitting their daily protein requirements (1.2-1.8g/kg/bw) quite easily. Those doing moderate workouts a few times a week are likely well-fuelled by regular meals. Generally, adding specific meals and snacks, such as pre-workout meals and intra-workout snacks, is necessary for those doing long, intense workouts most days of the week, or for athletes doing endurance training that requires carb intake roughly every hour. Gender Differences In Carb Effect In many studies on carb intake or carb loading, only about 11% of participants are female. Due to biological and hormonal differences, women might react differently to increased carb intake than men, either due to personal differences or the phase of their menstrual cycle. Carb loading might have a drastic effect in one phase and nearly no effect in another. However, there is little research on carbohydrate intake for females, especially elite athletes. Until further research is conducted, don’t be surprised if altering your carb intake results in unexpected changes or fluctuating effects. Use your own knowledge and body signals to determine the best approach for you. What To Eat? Before a workout, if you have a large meal, you may want to wait a couple of hours. Alternatively, have a small snack made mostly of carbohydrates just before training—such as bread, pasta, rice, or oats. Post-workout, refuel with fast-absorbing carbs like fruit (e.g., bananas or berries). If your meal is high in proteins and fats (e.g., meat, avocado, eggs, or nuts), you may prefer to have it further from your workout to avoid stomach discomfort. During a workout, a carb powder may help replenish glycogen and maintain energy levels. Conclusion Protein is one of the top supplements to take post-workout to aid in muscle building and recovery. However, it’s essential not to overlook the importance of carbs. Without sufficient glycogen stores, increasing protein intake will not yield the desired effect.

by Nick Hoad

Gut Instincts: Taking Control Of Your Digestion

When it comes to maximising your workouts, digestion might not be the first thing that comes to mind. But believe it or not, how well your body digests food can significantly impact your energy, endurance, and performance. Here’s how to optimise your digestion to power your workouts and help you feel your best. Eat The Right Foods At The Right Time The key to good digestion starts with what, and when you eat. Just as your car can’t go far without the right fuel, neither can you. Meals with a balanced mix of carbs, protein, and healthy fats provide the fuel you need. Carbs give you the energy to power through tough sessions, protein helps repair and build muscle, and healthy fats keep you feeling satiated while supporting hormones. Timing is also crucial. Eating a small snack or meal close to your workout can give your body a quick energy boost to help you achieve your goals. Just be sure to allow enough time for digestion so you don’t feel sluggish. After your workout, a protein and carb-rich meal can kickstart your recovery. Stay Hydrated Hydration is essential for both exercise and digestion. Staying hydrated helps your body break down food faster and aids absorption. Drinking water throughout the day, not just during your workout, can greatly benefit your digestion. Get Your Gut In Check A healthy gut is critical for good digestion. Your gut is home to a community of bacteria that help break down food and absorb nutrients. To keep your gut healthy, include plenty of fruits, vegetables, and whole grains in your diet for their fibre. Fermented foods like sauerkraut, yogurt, and kefir can also add beneficial bacteria to your gut. Consider Digestive Supplements Even with a balanced diet, your digestion might need a little help. Digestive supplements can be seamlessly added to your routine to support digestion: Probiotics: These supplements provide beneficial bacteria to your gut, aiding nutrient absorption and maintaining digestive health. Digestive Enzymes: These enzymes help your body break down hard-to-digest foods, easing the burden on your stomach. Fibre Supplements: If you’re not getting enough fibre from your diet, a supplement can help keep things moving smoothly through your digestive tract. Greens Powders: If you’re not a fan of veggies, this supplement offers the digestive benefits of vegetables in powdered form. Listen To Your Body Listening to your body is crucial. If you regularly feel bloated, gassy, or experience cramps, it may be a sign that your diet needs adjusting. Tracking your food intake, either through an app or by writing it down, can help you identify what needs to change and what works best. Remember, everyone is different, so some trial and error might be necessary to find what works best for you. By eating mindfully, staying hydrated, and supporting your gut health, you’ll be able to fuel your workouts like never before.

by Brandon Verde

The Power Of Beta-Alanine: Benefits & Side Effects

Want to feel like you have an extra set of lungs during your workouts? Beta-alanine can make you feel like a top endurance athlete. This amino acid is known for boosting performance by increasing muscle carnosine levels, helping you power through high-intensity workouts with less fatigue. Benefits Of Beta-Alanine If you thrive on intense workouts, beta-alanine can help you flush lactic acid build-up like an endurance machine, allowing you to train longer and harder without feeling completely wiped out. Beta-alanine can also increase muscle strength and power, making it an excellent choice for weight training and sprinting. For those who engage in short, intense bursts of effort – like circuit training – beta-alanine can significantly enhance both performance and recovery. It's a must-consider supplement for anyone serious about improving their workouts. Who Can Benefit From Beta-Alanine? Beta-alanine offers massive benefits to various types of athletes and us gym rats. Bodybuilders and strength athletes can use it to enhance muscular endurance and strength, allowing for more effective resistance training sessions. Endurance athletes, such as cyclists, cross fitters, and runners, will experience delayed muscle fatigue and improved performance during high-intensity intervals. Team sport athletes, including football, basketball, and soccer players, will notice improved performance during the short bursts of activity typical in these sports. The Tingly Feeling: Paraesthesia One common side effect of beta-alanine is a tingling sensation on the skin, known as paraesthesia. This harmless sensation typically occurs in the face, neck, and hands about 15-20 minutes after taking the supplement. The intensity of the tingling varies depending on the dosage and individual sensitivity. The tingles generally last 15-30 minutes. Managing The Tingling Sensation To reduce the tingles, consider dividing your doses throughout the day. For example, taking 0.8-1.6 grams 2-3 times daily instead of a single 3-4 gram dose can help. Some supplements offer timed-release versions of beta-alanine, which release the amino acid slowly into the bloodstream, reducing the tingling. Additionally, taking beta-alanine with meals can help diminish the sensation by slowing down its absorption. The tingles from beta-alanine also tend to lessen with regular use. Initially, the sensation might feel quite strong, but as you continue to use beta-alanine, you'll hardly notice it over time. Pre-Workouts Without Beta-Alanine If you don’t like the tingles from beta alanine, here are a few of our top pre-workout picks that will still deliver muscular endurance without feeling like you want to scratch your face off: Zombie Labs Infected: A blend of stims, pumps, and focus. Infected uses taurine to help with hydration and electrolyte balance, and its impressive mix of stimulants will help boost endurance without the beta-alanine tingles. Hosstility V2: One of the most comprehensive pre-workouts on the planet, offering ridiculous pumps, energy, focus, endurance, and hydration. This all-in-one pre-workout replaces beta-alanine with PeakO2, a patented mushroom blend that helps to increase oxygen intake and VO2 Max, plus taurine and electrolytes. No beta-alanine? No worries. Cutler Prevail: From the four-time Mr. Olympia Jay Cutler, Prevail contains taurine to aid hydration and is one of the best nootropic-based pre-workouts on the market. You'll be so dialled in that even if it did include beta-alanine, you probably wouldn't notice. Faction Labs Bulge: Not a fan of caffeine? Train late at night? Don’t like beta-alanine but love a good pump? Bulge is perfect for you. It provides skin-splitting pumps with massive doses of taurine, pink salt, and glycerol, aiding endurance without the beta-alanine tingles. Pre-Workouts With Beta-Alanine For those who love the tingles of beta-alanine, here are our top pre-workout picks to scratch your itch: Hosstility Foundation: Includes a clinical 3.2g dose of beta-alanine per serving, along with well-dosed, scientifically proven ingredients for pumps, focus, and energy. Faction Labs Disorder: Provides extreme energy and focus with 3.2g of beta-alanine per 2-scoop serving. Zombie Labs Cross-Eyed: If you crave the tingles, Cross-Eyed hits hard with a huge 4.2g dose of beta-alanine per 2-scoop serving, plus an impressive stimulant blend. Transparent Supplements Pump Juice: Ideal for late-night training or those avoiding caffeine, with a solid 3g dose of beta-alanine per 2-scoop serving, plus betaine and creatine for power, strength, and endurance. Our Tingling Takeaway Beta-alanine is a super effective supplement for anyone looking to get the most out of their training sessions. By understanding its benefits and managing potential side effects, you can seamlessly add it into your supplement stack. Whether you prefer pre-workouts with or without beta-alanine, there are plenty of options to suit your needs and fitness goals.

by Vince Lawrence

Electrolytes, Nerve Function, and Muscle Cramps: An In-Depth Analysis

Electrolytes are essential minerals that carry an electric charge and play a pivotal role in various physiological processes, including nerve function and muscle contraction. Understanding the intricate relationship between electrolytes, nerve function, and muscle cramps is crucial for appreciating how our bodies maintain homeostasis and respond to physical demands. The Science of Electrolytes Electrolytes are ions found in body fluids that conduct electricity. The primary electrolytes include sodium (Na+), potassium (K+), calcium (Ca2+), magnesium (Mg2+), chloride (Cl-), bicarbonate (HCO3-), and phosphate (PO4^3-). These ions are vital for numerous bodily functions: Sodium (Na+): Essential for fluid balance, nerve signal transmission, and muscle function. Potassium (K+): Crucial for muscle contraction, nerve signal conduction, and heart function. Calcium (Ca2+): Important for muscle contractions, blood clotting, and bone health. Magnesium (Mg2+): Involved in over 300 enzymatic reactions, including energy production, protein synthesis, and neuromuscular function. Chloride (Cl-): Helps maintain fluid balance and is involved in the production of stomach acid. Bicarbonate (HCO3-): Acts as a buffer to maintain pH balance in the blood. Phosphate (PO4^3-): Plays a role in energy production and bone health. Electrolytes and Nerve Function Nerve cells, or neurons, communicate through electrical impulses known as action potentials. This process relies heavily on the proper balance of electrolytes: Resting Membrane Potential: Neurons maintain a resting membrane potential due to the difference in ion concentration inside and outside the cell. Sodium-potassium pumps actively transport Na+ out of the cell and K+ into the cell, creating a charge difference across the membrane. Action Potential: When a neuron is stimulated, sodium channels open, allowing Na+ to rush into the cell, causing depolarization. This change in electrical charge propagates along the nerve fiber, transmitting the signal. Repolarization: Following depolarization, potassium channels open, allowing K+ to exit the cell, restoring the resting membrane potential. Disruption in electrolyte balance can impair these processes, leading to altered nerve function and symptoms such as muscle weakness, twitching, or cramps. Muscle Contraction and Electrolytes Muscle contraction is a highly coordinated event that also depends on the interplay of various electrolytes: Excitation-Contraction Coupling: When a nerve impulse reaches a muscle fiber, it triggers the release of calcium ions from the sarcoplasmic reticulum. Calcium binds to troponin, causing a conformational change that allows actin and myosin filaments to interact, leading to muscle contraction. Relaxation: For muscles to relax, calcium ions must be pumped back into the sarcoplasmic reticulum, a process requiring ATP and adequate magnesium levels. Electrolyte Imbalance and Muscle Cramps Muscle cramps are sudden, involuntary contractions of a muscle or group of muscles. They can be caused by various factors, including dehydration, overexertion, and electrolyte imbalances. Key electrolytes implicated in muscle cramps include: Sodium and Chloride: These electrolytes help regulate fluid balance and nerve transmission. A deficiency can lead to muscle cramps, particularly in athletes who lose large amounts of sodium through sweat. Potassium: Low potassium levels can disrupt nerve signal transmission and muscle contraction, leading to cramps. Calcium: Insufficient calcium can impair muscle contraction and relaxation, causing cramps. Magnesium: Magnesium deficiency can lead to increased neuromuscular excitability, resulting in cramps. The Importance of Electrolytes Maintaining electrolyte balance is crucial for overall health and optimal physiological function. Here are some key points highlighting their importance: Hydration: Electrolytes help maintain fluid balance, preventing dehydration, which can impair cognitive function, physical performance, and thermoregulation. Nerve Function: Proper electrolyte levels ensure efficient nerve signal transmission, vital for coordination, reflexes, and muscle function. Muscle Function: Adequate electrolyte levels support muscle contraction and relaxation, essential for movement and preventing cramps. Cardiovascular Health: Electrolytes such as potassium and calcium are critical for heart function, helping regulate heartbeat and blood pressure. Conclusion Electrolytes are indispensable for maintaining physiological balance and ensuring the proper functioning of nerves and muscles. Imbalances in electrolyte levels can lead to a range of issues, from minor muscle cramps to severe cardiovascular complications. Therefore, it is essential to monitor and maintain adequate electrolyte intake, particularly during periods of increased physical activity or heat exposure, to support overall health and performance. Understanding the science behind electrolytes, nerve function, and muscle cramps underscores their significance and the need for proper management.

by Brandon Verde

The Art Of Stacking Pre-Workouts: A Beginner's Guide

Stacking pre-workouts means combining different types of pre-workout supplements, usually stimulant-based and stimulant-free, to maximise their benefits. This guide will help you understand how to tailor your pre-workouts to fit your needs, whether you're training early or late, need more or less energy, or want to boost muscle pumps, power, endurance, and focus. Types of Pre-Workouts Stimulant-Based Pre-Workouts: These are what most people think of when they think of pre-workouts. They contain caffeine and other stimulants to boost energy and alertness. Stimulant-Free Pre-Workouts: These don't contain caffeine but still enhance muscle pumps, endurance, power, and focus. They're great for late workouts or when you want to avoid stimulants. Fat Burners: These are designed to increase metabolism and promote fat loss with ingredients like green tea extract, capsaicin, and L-carnitine. Why Stack? Every day is different, and so are your needs. Sometimes you need more energy, sometimes less. Stacking allows you to customise your pre-workout to match your daily requirements. Why You Would Consider Stacking Your Pre-Workouts: Training Different Muscle Groups: You might want more pump for arms, shoulders, and chest, and less for back and legs where range of motion is important. Training Later Than Usual: Using stim-free options can prevent disrupting your sleep cycle. Cutting Down on Stims: You can reduce stimulant intake without cutting them out completely. Slept Less: On days when you have less energy, you might need more stimulants. Cheat Sheet For Key Ingredients Muscle Pumps: 4-6 grams of citrulline Endurance: 3.2 grams of beta-alanine or 2 grams of taurine Power: 1 gram of betaine Focus: 600mg of Alpha GPC Step-By-Step Guide On Stacking Step 1: Assess Your Goals Identify your primary goals: energy and focus, power and endurance, muscle pumps, or fat loss. Step 2: Select Your Supplements Stimulant Pre-Workout: Choose one with 200-300 mg of caffeine. Stim-Free Pre-Workout: Look for key ingredients such as Citrulline, Beta-Alanine, Betaine, and Alpha GPC. Fat Burner: Pick one with carnitine and minimal stimulants if combining with other pre-workouts. Step 3: Plan Your Dosages "But I can just take half a scoop of my normal stimulant pre-workout, right?" Well... yes. If energy is the only thing you care about. But by doing this, you're also cutting the doses of all the other effects like pumps, power, endurance, and focus. Morning Workouts: Use a stimulant pre-workout to boost energy. Avoid caffeine before this. Afternoon/Evening Workouts: Use a stim-free pre-workout to avoid disrupting sleep. Add a fat burner with minimal stimulants if needed. Step 4: Timing And Consumption Consume your pre-workout stack 20-30 minutes before exercise for optimal absorption. Step 5: Monitor And Adjust Pay attention to your body's response. Adjust dosages as needed. More stimulants for energy, or more of other ingredients for pumps, power, and endurance. Safety Considerations Avoid Overuse Of Stimulants: Too much can cause jitters and anxiety. Keep total daily caffeine intake below 400 mg. Stay Hydrated: Especially important when using thermogenic fat burners. Consult a Professional: Talk to a healthcare provider before starting any supplement stack, especially if you have health conditions or take medication. Conclusion Stacking pre-workouts can optimise your training and fat loss efforts when done correctly. Understand your goals, select the right supplements, and manage dosages carefully to enhance your performance safely. If you need any extra guidance, feel free to reach out to us via email or on socials!

by Brandon Verde

Missed a Creatine Dose? Here’s What to Do

Ever forget to take your creatine and worry about losing your gains? Don't panic! Missing a dose isn’t the end of the world. Let’s dive into why forgetting a dose isn’t a disaster and how you can get back on track. Don't Stress If You Forget Creatine If you forgot to take your creatine yesterday, don’t stress. Missing a day or two isn’t a big deal. Creatine is a saturation-based supplement, which means it builds up in your muscles over time. Your gains won’t disappear overnight just because you missed a dose. The key is consistent use over the long term, not daily perfection. Creatine Builds Up Gradually Creatine takes several weeks to fully saturate your muscles. This gradual buildup means that missing a day won’t significantly impact your progress. Your muscles retain creatine, so a single missed dose won’t undo weeks of consistent supplementation. The effects of creatine are cumulative, so stay focused on your overall routine. No Need to Double Up When you forget a dose, resist the urge to double up or take extra the next day. This won't make up for missed days and can be counterproductive. Stick to your regular dosage to maintain the balance and effectiveness of creatine in your system. Doubling up can lead to digestive discomfort and doesn’t provide any extra benefits. Get Back On Track Immediately As soon as you remember, resume your regular creatine schedule. The important thing is to get back on track promptly rather than worrying about the days you missed. This approach ensures you continue to benefit from creatine’s muscle-saturating properties without interruption. Consistency is key, so focus on maintaining your routine moving forward. Stay Calm & Creatine On Remember, creatine works through consistent use over time. Missing an occasional dose isn’t a setback. Stay calm, get back to your routine, and keep working towards your fitness goals. Creatine’s long-term benefits rely on overall consistency, not daily perfection. Your gains are built on regular supplementation, balanced with proper diet and exercise.

by Brandon Verde

Is Ozempic Worth The Hype? Exploring Natural Alternatives For Weight Loss

Ozempic is celebrated for its effectiveness in weight loss, but it comes with a range of side effects and unknown long-term impacts. If you're seeking safer, natural ways to manage your appetite and achieve your weight loss goals, consider these alternatives: Coffee: The Natural Appetite Suppressant Caffeine, found in coffee, is a well-known appetite suppressant. It works by stimulating the central nervous system, which can help reduce hunger and boost metabolism. A cup of black coffee before meals can help you feel full and eat less, contributing to weight loss. Green Vegetables: Packed With Fibre Fibre is essential for feeling full, and green vegetables are a great source. Foods like broccoli, spinach, and kale are not only low in calories but also high in fibre, which slows down digestion and prolongs the feeling of fullness. Incorporating more greens into your diet can naturally curb your appetite and reduce overall calorie intake. Water: The Ultimate Hydration Hack Drinking water between meals is a simple yet effective way to manage hunger. Staying hydrated helps keep your stomach full, reducing the likelihood of overeating. Aim to drink a glass of water before each meal to help control your appetite and promote weight loss. Fat Burners: Targeted Ingredients For Appetite Suppression Certain ingredients in fat burners can help suppress appetite. Look for supplements containing Green Tea Extract, Garcinia Cambogia, Yerba Mate, and Caffeine. These natural compounds can help manage hunger and support your weight loss efforts. Berberine: Nature’s Blood Sugar Regulator Berberine, a compound found in plants like barberry and goldenseal, is another natural alternative. Similar to Ozempic, berberine helps decrease blood sugar levels, which can lead to weight reduction. However, it doesn’t suppress hunger or slow stomach emptying like Ozempic does. Berberine is taken orally and offers a gentler approach to managing weight. While Ozempic offers rapid results, the potential side effects and long-term risks might make natural alternatives more appealing. These options can help you achieve your weight loss goals without compromising your health.

by Brandon Verde

Top Supplements For Cycling

Maximise your rides and speed up recovery with these must-have supplements. Whether you’re a weekend warrior or a serious cyclist, the right supplementation can make all the difference. Pre-Workout Essentials Before you hit the road, it’s crucial to fuel up properly. A pre-workout supplement with beta alanine, citrulline, and caffeine can give you the boost you need. Beta alanine helps your muscles endure longer rides, citrulline increases blood flow and delivers essential nutrients to your working muscles, and caffeine enhances focus and stamina. This trio sets you up for a strong start and sustained energy throughout your ride. Intra-Ride Fuel Staying energised during your ride is just as important as your pre-ride prep. Simple carbohydrates and electrolytes are key here. Simple carbs, like those found in carb powders, provide quick energy to keep your glucose levels up. Electrolytes replace the minerals you lose through sweat, preventing cramps and fatigue. Mix carb powder into your water bottle for steady energy, and keep energy gels handy for a quick boost on the go. Post-Ride Recovery After a long or intense ride, your muscles need help to recover. A good whey protein blend is essential for this. Protein aids in repairing and rebuilding muscle tissue, ensuring your legs are ready for the next ride. Consuming protein soon after your ride can significantly speed up recovery time, reducing soreness and fatigue. Fuel Up, Power On Using the right supplements can make a big difference in your cycling performance. Pre-workout supplements prepare you for the ride, intra-ride fuels keep you going strong, and post-ride recovery aids help you bounce back faster. By incorporating these into your routine, you’ll not only improve your performance but also enjoy your rides more.

by Brandon Verde

Ozempic: A New Tool In The Fight Against Obesity

In the fight against obesity, new medications are making a big difference. Enter, Ozempic. Originally created to help people with type 2 diabetes, Ozempic is now being recognised for its ability to aid in weight loss. Let's take a closer look at how Ozempic works and why it might be a game-changer for weight loss. What Is Ozempic? Ozempic contains an active ingredient called semaglutide. It belongs to a group of drugs known as GLP-1 receptor agonists. These drugs mimic a natural hormone in the body called GLP-1, which helps control blood sugar levels, insulin release, and feelings of hunger and fullness. Ozempic & Weight Loss During clinical trials, people taking Ozempic for diabetes also lost weight. This unexpected result led researchers to study Ozempic specifically for weight loss. The results were impressive: many people lost a significant amount of weight, sometimes more than 15% of their body weight. How Does Ozempic Help With Weight Loss? Increases Fullness: Ozempic makes you feel full sooner, which helps you eat less. Slows Stomach Emptying: Food stays in your stomach longer, reducing hunger. Decreases Appetite: You may not feel as hungry as often. Boosts Metabolism: Ozempic may help your body burn calories more efficiently. These effects combined make it easier to reduce calorie intake and lose weight. Potential Side Effects Like any medication, Ozempic can cause side effects. Most are mild to moderate and tend to lessen over time. Common side effects include: Nausea Vomiting Diarrhea Constipation Abdominal pain Decreased appetite In rare cases, more serious side effects can occur, such as: Pancreatitis (inflammation of the pancreas) Allergic reactions Kidney problems Thyroid tumors It's crucial to talk to your healthcare provider about these potential risks. Who Should Avoid Ozempic? Ozempic isn't suitable for everyone. We recommend other weight loss alternatives. You should not use it if you: Are pregnant or breastfeeding Have a history of medullary thyroid carcinoma or multiple endocrine neoplasia syndrome type 2 Have severe gastrointestinal disease Always discuss your medical history and current medications with your healthcare provider before starting Ozempic. Conclusion Ozempic offers a new option for those struggling with obesity. Its ability to significantly reduce weight and improve overall health makes it a valuable tool. However, there are much safer methods to dropping excess body fat. It's important to weigh the benefits against the risks and side effects and work closely with a healthcare professional to ensure it's the right choice for you.

by Brandon Verde

The Importance Of Electrolytes For Hydration

Water, essential yet sometimes insufficient. Let's dive into the world of electrolytes to understand why they're vital for optimal hydration. The Essentials: Why Electrolytes Matter Electrolytes: think sodium, potassium, magnesium, aren't just fancy names. They're the backbone of hydration, ensuring your body stays balanced and operational. These minerals help regulate fluid balance, nerve function, and muscle contractions. Without them, your body struggles to maintain its essential functions. Dehydration Dangers Feeling sluggish or crampy? Dehydration might be the culprit. Electrolytes play a crucial role in preventing these unwelcome side effects of insufficient hydration. When electrolytes are low, your muscles can't contract properly, leading to cramps and reduced performance. Dehydration also affects cognitive function, mood, and overall well-being. When Water Falls Short While water is a thirst quencher, it doesn't replace lost electrolytes. That's where electrolyte-rich options come into play, providing the extra boost your body needs. Sports drinks, electrolyte powders, and certain foods can replenish these essential minerals lost during sweating or intense activity. Listening to Your Body Cramps, dizziness, or persistent fatigue? These signals could indicate an electrolyte imbalance. Pay attention; your body's cues are worth heeding. Thirst is a clear sign that your body needs hydration, but thirst alone doesn't indicate the need for electrolytes. Muscle cramps, however, often signal a lack of electrolytes. Striking the Right Balance A pinch of salt or a quality electrolyte supplement can restore equilibrium. It's about giving your body what it needs, plain and simple. For athletes or those engaging in prolonged physical activity, ensuring adequate electrolyte intake is crucial to avoid performance declines and potential health issues. Practical Hydration Tips Salt your meals, sip electrolytes, and keep it uncomplicated. Hydration isn't about fancy tricks; it's about meeting your body's basic needs. Opt for electrolyte-rich foods like bananas, coconut water, or leafy greens to complement your hydration efforts.

by Brandon Verde

A Guide To Creatine Timing

Creatine, one of the most popular supplements in the gym world, often sparks debates about the best time for consumption. Amidst these discussions, the key to unlocking its benefits lies not in watching the clock but in consistent daily intake. Let’s dive into the science, dosing strategies, and practical tips for optimising creatine usage without getting lost in timing complications. Understanding Creatine Saturation The effectiveness of creatine hinges on saturating your muscles. This saturation occurs gradually over several weeks of regular intake. Once your muscles reach this saturation point, the exact timing of each dose becomes less critical. Instead, the focus shifts to maintaining consistent levels through daily intake. Consistent daily intake is crucial once muscle saturation is achieved. Avoid becoming overly fixated on specific hours or timing details; the goal is to seamlessly integrate creatine into your routine for sustained benefits. Demystifying Creatine Dosage Navigating creatine dosing can initially seem complex, but it's quite straightforward. While a loading phase followed by a maintenance dose is a common approach, it's not mandatory. Simply taking a standard 5-gram dose daily is enough to reap the full advantages of creatine supplementation. Tips For Success To seamlessly incorporate creatine into your routine, consider mixing it with your favourite beverages you consume daily or setting reminders. Establishing a consistent habit ensures you maintain muscle saturation and maximise its efficacy. Monitoring Progress Regularly assess your progress and adjust your intake as needed. Pay attention to changes in performance, muscle mass, and overall well-being to optimise your creatine supplementation. Key Takeaway In the realm of creatine supplementation, consistency is paramount. By focusing on daily reliability, you unlock the full potential of creatine and support your fitness goals effectively. If there are specific aspects you’d like more information on or any questions you have, feel free to hit us up on our socials!