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by Patrick Gustowski

The Gut: Your Second Brain!

The gut is often referred to as the "second brain" and for good reason. Emerging research has shown that the state of your gut health can greatly influence your mood, physical health, and cognitive ability. From digestion to emotional regulation, the gut-brain connection is vital to understanding overall wellbeing, and supporting a healthy lifestyle that comes from the things we put in our bodies. Happy Gut, Happy Life The gut is home to trillions of microbes. Bacteria, fungi, and other microorganisms that play a significant role in processing food, maintaining immune function, and regulating neurotransmitters, all call our stomach home. Among these microbes, bacteria are especially important, as they produce chemicals that directly affect the brain. One such chemical is serotonin. While the brain produces some of the body’s serotonin, about 90% of it is actually created in the gut. When the gut microbiome is balanced, it can support the production of these mood-regulating hormones. However, an imbalance in gut bacteria, such as an overgrowth of harmful bacteria or a lack of beneficial ones, can disrupt serotonin production, leading to mood disorders like anxiety and depression. Studies have shown that people with a healthy, diverse gut microbiome are less likely to experience mood disturbances than those with an imbalance in the gut flora. Chronic inflammation in the gut can also negatively impact the central nervous system, triggering feelings of irritability, anxiety, and fatigue. In some cases, gut health issues such as leaky gut syndrome, where the intestinal lining becomes damaged, can allow harmful substances to enter the bloodstream, triggering system wide inflammation and affecting mental health. The Gut-Brain Axis: How does the Gut Affect my Performance? Beyond mood and hormonal regulation, gut health plays a central role in overall physical and cognitive health. The gut is essential for the digestion and absorption of nutrients, which in turn fuel the body’s cells, tissues, and organs. A well-functioning gut helps break down food, absorb essential vitamins and minerals, and prevents harmful pathogens from entering the body. Your gut also has a direct impact on cognitive performance. The gut-brain axis, a communication pathway between the gut and brain, enables them to send signals to each other. This means that the state of your gut can influence how well your brain functions, affecting concentration, memory, and decision making. A healthy gut microbiome has been linked to better cognitive function and a reduced risk of cognitive decline. Studies have found that individuals with a disrupted gut microbiome are more likely to experience problems with memory and learning. On the other hand, maintaining a balanced gut can enhance focus and mental clarity, making it easier to perform well in work, school, or athletic activities. Final Thoughts The connection between gut health, mood, and performance is very important and essential in understanding how to maintain a healthy gut. By maintaining a healthy, balanced gut microbiome through proper nutrition, stress management, and probiotics, people can enhance not only their physical health but also their mental and cognitive wellbeing. The key is to nurture the gut, as its health plays an integral role in how we feel, perform, and thrive in everyday life.

by Nick Hoad

The Best Supplements For Hyrox

Hyrox. The gruelling combination of endurance and strength. Challenging every muscle in your body. Sounds fun, I know. As you smash out a mix of functional exercises and a series of running, you’ll need some supplements to keep yourself on your feet. Here are our top picks of supplements to keep you at your best and annihilate those workouts. Protein Powder You really can’t have a list like this without a good protein powder. Protein is crucial for muscle rebuilding and repair after these intense workouts. Getting in a high quality protein source, like whey, can speed up growth and recovery, letting you come back stronger and faster after each workout. Creatine Monohydrate Hyrox is full of high-intensity, explosive movements that require short bursts of energy. So, creatine is perfect for this. By boosting your body’s ability to produce ATP, the fuel for muscle contractions, you’ll be able to go all in on those intense, maximum effort sessions. Electrolytes Another crucial component of Hyrox is hydration. With the intense exercise and sweating, you’re depleting your essential electrolytes. Replenishing your magnesium, sodium and potassium can keep your muscles functioning properly, and stop cramping, keeping you at 100% from start to finish. Carbohydrate Fuel When it comes to Hyrox, you’ll need endurance. Giving yourself a sustained boost of energy with carbohydrates can provide your body with the power to get through the events. Fast digesting carbs can keep you performing and ward off the energy slump mid circuit Pre-Workout There’s a demand on physical and mental stamina during a Hyrox session. A good pre-workout can give you the focus, energy and drive to tackle each event. With the right pre-workout, you’ll be able to push through the fatigue of those gruelling sessions and keep up the intensity. BCAAs Branched-chain amino acids (BCAAs) are the go to for recovery during the long and intense workouts. Preventing muscle breakdown, BCAAS make sure your body maintains muscle mass while you send it on each Hyrox Challenge. They also have the added benefit of being ideal for hydration too. Final Thoughts When it comes to your Hyrox training, supplements are a valuable tool. Whether it’s maintaining energy with carbs, boosting recovery with BCAAs and protein powder, or the energy hit of a pre-workout, each supplement has a purpose that can assist your personal needs.

by Nick Hoad

Stay Strong, Stay Safe: Injury Causes, Prevention and Management

Injuries are one of the biggest fears of anyone who enjoys the gym. Having to take two or more weeks off is enough to make any lifter go insane, but there is a silver lining. You don’t have to let that sprained ankle or hurt shoulder keep you out of the gym. Common Causes Of Injury The most common cause of injury in the gym boils down to poor form. Using poor technique and ego lifting leads to strains and sprains. If you don’t like rest days, I’ve got some bad news for you. Overtraining by skipping rest days and ignoring signs to rest and recover can cause overuse injuries like tendinitis. Skipping warm-ups also can put you at risk for an injury. Prevention Strategies Don’t let the fear of an injury scare you, injuries can be prevented with a few tweaks to your programming. Did You Hear That? Listening to your body is the most crucial part of any fitness journey. If you feel like you’re too sore to train, don’t. Planning deload weeks and making sure you’re recovering properly are fundamental to any type of gains. Form Over Weight: If you prioritise form over heavy weight, you’ll be on the way to making some killer gains. Working with a coach or recording your sets can be a way to make sure your form is spot on. Release The Tension: Before you train, using some dynamic and static stretches will help with flexibility and reducing tightness. Foam rolling and Massage guns can also help your muscles release the tension Balanced Body: If you find one side of your body is stronger than the other, do single-sided, or unilateral, exercises. Make sure you do the weaker side first and match the reps with the stronger side so that they can even out. Gear Up: If you find some of your joints seem a bit weaker, adding in accessories like knee/elbow sleeves, wrist wraps and lifting belts can help stabilize your joints to keep them compressed and warm during those heavier lifts. Managing Injuries Injuries are still going to happen, even if you feel like you did everything right, but that shouldn’t stress you. If you feel a sharp pain or discomfort during a movement, stop immediately, stopping as soon as you’re injured can keep it from getting too serious. Once you’ve stopped, assess the situation and check to see if you can move the joint and if there is any bruising or swelling. Make sure that if you are injured, you use the RICE method; Rest, Ice, Compression, and elevation, to reduce the swelling and pain for any sprains or strains. If you find the injury persists or it is more severe, go to a health professional. They will give you guidance on your next step, whether that is physical therapy or any other type of recovery method, so you’re able to recover safely. It’s also important to stay active whilst you're injured so you don’t lose all your progress. Doing upper days if you’ve hurt your leg, or the opposite, can help promote blood flow and healing. Bounce Back Injuries don’t have to be the end of a journey, they’re only a part of it! By using the right strategies to prevent them, training smart and listening to your body, you can keep the injuries away and keep on progressing. Don’t let a setback keep you down and use it to bounce back stronger and more resilient than ever.

by Nick Hoad

Whey Protein: Why Is It Getting More Expensive

Whey protein has arguably been one of the most popular supplements in the fitness space since the dawn of fitness supplementation. With its high bioavailability, versatility, and exceptional value when compared to other sources of protein, it’s no wonder why whey has been so loved for so long. However, if you’ve recently gone to buy a tub of whey protein, you’ve probably noticed how the price seems to keep going up and up. It’s not a bad dream and you’re not imagining it. So what’s making the price of whey skyrocket? Let’s take a deep dive and find out. The Context Behind the Price Rise Products containing Whey Protein Isolate (WPI) and Whey Protein Concentrate (WPC) have seen dramatic increases in price post-COVID. A 25-30 serve tub of a quality Whey Protein Blend from a reputable brand was around $49.95 in 2021 - hard to believe, right?! Now that same tub retails for $74.95 or more… That's a 50% increase in just 4 years with no signs of slowing down! Why The Price Of Whey Protein Keeps Going Up If you’ve gone to buy your favourite whey protein and noticed it’s more expensive than usual, you’re not alone. Everyone from an average gym goer, hardcore bodybuilder, and even an everyday consumer is being affected by the ever rising cost of such an essential supplement. But why is whey becoming so expensive? The fact of the matter is, there’s no one answer. From global supply disruptions, rising dairy prices, increased demand and economic factors, they all play a part. 1. Increased Demand for Protein Supplements The demand for whey protein has increased over the past decade with the rise of more and more people adopting health-conscious lifestyles, prioritising fitness, and increasing their protein intake. Even those who aren’t an avid gym goer have been turning to whey protein for meal replacements and weight management. More and more consumers are looking to whey protein, leaving companies struggling to keep up with demand, making prices go up. 2. Global Supply Chain Disruptions We all remember COVID-19… the pandemic that seriously disrupted global supply chains. Unfortunately, whey was no exception. In between all the lockdowns, factory shutdowns and transportation delays, there were massive bottlenecks in production and distribution. Once economies re-opened, there were still adverse effects. The cost of shipping, labor shortages, slowed manufacturing and a whole host of other issues persisted. With most industries experiencing these issues, it resulted in inflation across multiple consumer products, including whey protein supplements. 3. Rising Dairy Prices When cheese is made from cow's milk, one of the byproducts is whey protein. With the cost of feed, labour shortages and ever rising energy costs, the dairy industry has faced increased production costs. Farmers have to spend more on grain to feed their cows, which impacts the cost of milk production directly. Cheese and whey production costs go up from the cost of milk. Then supplement manufacturers are forced to pass on these higher costs. 4. Inflation and Currency Fluctuations With inflation hitting economies worldwide, this affects everything from the food you eat, to the raw materials involved in making it. The cost of whey protein, often being imported from the U.S., Europe and New Zealand, gets hit by currency fluctuations. If the local currency weakens against the U.S. dollar, costs like importation get affected. On top of that, transportation, packaging and operations all have a cost that increases with general inflation. These all contribute to the final price that you have to pay for your whey. 5. Limited Production Capacity Whey protein depends on dairy farming. The dairy industry has strict regulations, and relies on consistent production. This limits the expansion of whey protein production, despite the demand. With the dangers of seasonal fluctuation, climate change, and livestock health, as well as a limited production capacity, small disruptions in the supply chain can have a big impact on the price of whey. Why Transparency Matters Rising costs of whey means that some brands cut corners to keep prices low. Protein spiking, which is adding amino acids or other supplements to make it seem like the protein powder has more protein per serve is an issue in the supplement space. Due to the lack of regulations, it’s easy for unscrupulous companies to use these practices, leaving you at risk of buying a lower quality protein powder. To make sure you’re getting the most out of your whey protein, look for the brands that invest in third party testing and are open with their results. Transparency and quality tend to come with a higher price tag, but they guarantee what they advertise is what they deliver. Protein is a commodity with a standard base price so be weary of deals that seem too good to be true. The Road Ahead With demand rapidly outpacing supply, and no immediate solutions on the horizon, the whey protein market isn’t going to stabilise anytime soon. While this means that prices are going to keep going up, it brings the importance of supporting ethical brands that prioritise quality to the forefront. In the next few months & years there will be a push towards protein blends that combine not only whey protein but other sources of protein such as collagen & egg protein. This will help to keep protein powders at a respectable price for the consumer. Keep an eye out for the brands that have the highest standards… integrity is as valuable as the whey protein itself.

by Nick Hoad

Detoxes: Biggest B.S in the Fitness Industry

If you’ve ever been in the fitness industry, tried to lose weight or just been scrolling through social media, you’ve heard the word “Detox’. Herbal teas, juice cleanses, supplements and even some weird looking foot pads claim to help you rid your body of toxins, revive your liver, and make you feel 110%. The truth is detoxes are nothing more than a marketing gimmick, preying on insecurities, and science can back this up. Your Body Is Already A Detox Machine Let’s start off by getting one thing straight: Your body is already detoxing your body 24/7. Your liver, lungs, kidneys and even skin are working constantly to filter harmful substances and eliminate waste in your body. Unless you have a medical condition, they don’t need any help. No juice, tea, powder or weird foot pad can make your liver work any faster or any better. The extreme detox protocols can even put more stress on these organs rather than help. Well, What Are “Toxins” Anyway? You’ve probably asked that question and gotten a vague answer. That’s because these claims are intentionally vague. These “toxins” can range from pollution in your environment, to alcohol, to processed sugar. Too much of these can be harmful, sure, but there’s no evidence that fasting drinking nothing but celery juice will magically cure you from any of these “toxins". It’s been shown that these detoxes can actually cause more harm than good. Severely restricting calories and nutrients can lead to more issues like fatigue and even muscle loss. Just what these detoxes claim to “cure” funnily enough. Detox = Burn Fat Fast? If you ask anyone that’s trying a detox why they’re doing it, they’ll say it’s to lose weight fast. Sure, you’ll drop a kilo or two during a cleanse, but that’ll just be water weight and depleting glycogen from your muscles, not fat loss. As soon as you go back to the food that you were eating before, you’ll put it all back on. Even worse, if you take detoxing to the extreme, you can even slow your metabolism, making it harder for weight loss in the future. “Feeling Better” Science If you come across someone marketing a detox, they’ll often promise clear skin, more energy and better digestion. Here’s the thing, it’s not the detox that does that, it comes from cutting out alcohol, processed foods and excess sugar during the detox period. You don’t need the lemon water to reap the benefits. Eating nutrient rich, whole foods will do the trick just the same. Detox Danger Detoxes are usually passed off as harmless scams, but some can actually be really dangerous. Unregulated supplements, extreme fasting and colon cleanses, yes you read that correctly, can lead to dehydration, imbalances in your electrolytes and can even damage your organs. “Flushing out” your system can cause people to stress about perfectly normal bodily functions, leading to people to try unhealthy behaviours. The Bottom Line Detoxes are the biggest myth in fitness and wellness, designed to capitalize on quick fixes and instant results. Your body doesn’t need them and they certainly don’t deliver on their promises. Instead of wasting money on overpriced cleanses and gimmicks, focus on the fundamentals. Balanced diet, hydration, exercise and sleep and never super glamorous, but they work. The icing on the cake is that it’s backed by science. Don’t let clever marketing lead you astray, your liver is doing just fine without the bottle of green juice.

by Nick Hoad

Debunking Supplement Myths: Part 2

Fitness is a maze of myths that can lead even the most dedicated lifter astray. They may sound convincing, but they can keep you from reaching your goal, or even harm your progress. Let’s cut through the noise and debunk some more myths that are plaguing the fitness industry, keeping you on track. Myth #1: “Fat Burners Will Melt Away Body Fat” It sounds great, doesn’t it? A supplement that can magically burn body fat. Unfortunately, fat burners are not the magical supplement that shreds off the body fat. While they most definitely support fat loss by reducing appetite and boosting your metabolism, they don’t do miracles alone. Fat burners are the finishing touch of the hard work that you’re putting into your diet, training and sleep. There’s no supplement that can outwork bad habits. Myth #2: “Supplements Can Replace a Poor Diet” Supplements aren’t meant to replace your diet, they’re meant to supplement it. The amount of nutrients, energy and fibre in a balanced, whole food diet can’t be matched by any powder or pill. That being said, a protein powder or multivitamin can most definitely help fill in gaps, but using them instead of real food is like putting a band aid on a broken bone. Prioritising nutrient dense foods is the way to go, letting the supplements be the backup plan Myth #3: “The More Supplements, The Better” Stacking every trending supplement you can get your hands on seems like it’ll supercharge your progress and get you ahead of the game, but more doesn’t always mean better. Getting every supplement you can, can strain your wallet and body. If there’s overlapping ingredients, it can cause issues with nutrient absorption or gastrointestinal distress. If you focus on a few well-researched supplements that align with your goals, as well as maintain a consistent diet and training plan, you’ll still see results. Myth #4: “BCAAs Are Useless” Branched-chain amino acids (BCAAs) are either labeled as a waste of money or an absolute gym necessity. Truthfully, they sit more in the middle. If you’re getting your protein goal in through food and protein shakes, your body is getting more than enough BCAAs. On the other hand, if you train fasted or struggle to eat enough protein, BCAAs can be used to help muscle recovery and reduce fatigue. So they’re neither useless nor essential. Myth #5: “Protein Shakes Must Be Consumed Within an Hour After Exercise” You’ve probably heard about the “anabolic window” myth that says if you don’t smash a protein shake 60 minutes after training, you’ll lose all your gains from that session. Timing your protein intake can help slightly, but the total amount of protein you consume during the course of the day is the main thing you should worry about. If you’re late for work after training or need to get home to go to sleep, and don’t get that shake in, don’t stress. As long as you’re hitting your daily protein goals, your muscles will be happy. So... What To Believe? There’s plenty of ways to climb a mountain, and there’s plenty of supplement myths out there. As long as you keep up your research on supplements, and stick to the fundamentals, you’ll be right as rain. Eating well, training hard and sleeping well should be the main focuses for any lifter and using supplements as tools rather than the fix.

by Brandon Verde

New Year's Resolution Guide

New Year, New Me… something along those lines, right? While New Year’s Resolutions are a step in the right direction, often they lack the specificity and strategy to go from resolution to reality. Fortunately, we’ve got the perfect tool to help… introducing our New Year’s Fitness Resolution Guide! If taking your fitness to the next level is one of your new year resolutions, let us help you turn that resolution into a solid goal and turn that goal into an accomplishment that you can look back on at the end of the year and be super proud of! The first, and arguably most important step in turning your New Year’s Fitness Resolutions into reality, is to make sure you’re setting goals that are set-up to be achieved. Here’s a simple 5 step goal setting strategy to make it happen! Step 1: Revisit (or define if you haven't already) your "Why". Why are you setting a fitness goal in the first place? Why are you motivated to improve your health & fitness? For most of us this is going to involve the people we care about and the positive impact we can have on them. Step 2: Determine what you want to achieve with your fitness. Be bold. Be ambitious. But be concise too. Keep it to 1 or 2 major fitness goals for the year. Step 3: Break down your bold & ambitious fitness goals into S.M.A.R.T. goals; Specific, Measurable, Achievable, Relevant & Time Bound. Specific: Each goal needs to be specific enough to describe exactly what you want to achieve. Try and quantify your goal if possible (for example, I want to weigh XX kg, or I want to be able to bench press XX kg) Measurable: Each goal needs to be quantifiable and measurable. If it’s not measurable and specific, you’ll never know what you’re aiming for and whether or not you have achieved it. Achievable: Each goal needs to be attainable & realistically achievable based on your current circumstances and resources. There is no point setting a goal so far-fetched that you know right from the start that you won’t be able to achieve it. Relevant: Your goal needs to be relevant & important to you. You need to have a desire and passion to achieve your goal for it to be relevant to you as an individual. This ties back into your “Why”. Ask yourself why setting a particular goal is important to you in the first place to ensure it is relevant. Time Bound: A goal without a deadline is not a goal at all, it is a dream. You need to carefully pick a realistic time frame for you to work towards achieving each fitness goal. Step 4: Create a daily accountability calendar. Buy yourself a daily diary and write down 3 specific actionable tasks that are within your realm of control (but outside of your comfort zone or habitual routines) that elate to your S.M.A.R.T. goals at the start of every single day. Perhaps they might be: Workout With Weights For 60 Minutes Consume Daily Macros Drink 2L Water As you complete the tasks throughout the day, cross them off the list. Try and get every single task done every single day. Win the day. Stack those days to win the week. Stack those weeks to win the month. Stack those months to win the year. Step 5: Reflect on your progress. Self-reflection is one of the best techniques you can implement to maintain accountability, keep yourself motivated, and keep yourself on track. It is something you will get a lot of value out of doing on a weekly basis. Find 5 - 10 minutes that you can commit to at the start (or end) of every week to go through the past 7 days and reflect on your efforts using the following checklist: If you are not scoring either an 8, 9 or 10 across every part of this checklist you need to ask yourself why, and more importantly, what are you going to change in the coming week to score 8 or higher? Want more strategic advice on how to set goals that are set-up to be achieved? Check out this episode of the Fitness x Business Podcast “5 Step New Year Goal Setting Methodology” at the link below: It’s one thing to set goals, it’s a-whole-nother thing to reset daily habits & routines to ensure they align with your goals. But here’s the catch with bad habits; you can’t just stop them. They need to be replaced with new habits that align with your new goals. Here’s 3 new habits that you’ll want to incorporate into your daily routine: Replace eating when you’re hungry and eating until you’re full with tracking your daily food intake. Free apps like My Fitness Pal or CalorieKing are super easy to use and a great way to track your daily food intake. Replace ignoring your progress (or lack thereof) with taking a progress photo every morning. You may want to weigh yourself every morning instead if you prefer numbers over photos. The key is to make sure you are tracking your progress daily. Replace being chronically dehydrated with drinking 2 litres of water every day. Get yourself an MJ Bro Jug, fill it up at the start of every day and make sure it’s empty by the end. Want more strategic advice on how to replace old bad habits with new good ones? Check out this episode of the Fitness x Business Podcast “5 New Habits For The New Year” at the link below: A well structured workout plan tailored to your lifestyle is an absolute necessity for achieving your fitness goals. Which is why we created our Free Workout Plan. Simply select your goal, your gender, and your training experience and we will provide you with a structured workout program designed to help you reach your fitness goals. And because we know that a structured workout program is only part of the holistic fitness equation, we will also provide you with a guide on cardio and how to track your progress to ensure you stay on track. Give our Free Workout Plan a go at the link below. Falling off track is common, after all, we are only human. What is most important is not dwelling on what you did to fall off track, but instead identifying where you lost your way, what you can do differently to ensure it doesn’t happen again, and focusing on how quickly you can pick yourself up, dust yourself off and get back into the swing of things. Say you don’t go to the gym for a day because you were too tired, then the next day something happens at work and you have to stay late… another session missed. There is no point dwelling on the fact you missed two workouts, tomorrow is a new day, and a new opportunity to get yourself back on track and working towards your goals. Say you’ve snoozed your alarm to wake up for morning cardio for the past 5 days and haven’t done any of your cardio because you’ve been too exhausted to get up. You clearly need your rest as it is an important factor for progress so perhaps aim to get to sleep earlier so that you can get sufficient sleep and are still able to wake up early enough for morning cardio. Perhaps it’s late, you’re tired, you’re all out of prepared meals and you can’t be bothered cooking something up, so you head to the pantry or the fridge. Next morning you wake up after passing out from a food coma only to realise that last night you consumed your entire day of calories in 30 minutes and all the food you ate was just different shades of brown (chips, chocolate, ice cream & biscuits) with no recollection of how it all happened. It’s OK… it happens to the best of us from time to time. You forgot to take your creatine for a day or two or you haven't hit your daily protein target this week. It's very easy to just give up and leave those supps sitting in the back of your pantry until your next wave of motivation hits. Missing a day or two is not the end of the world. The most important thing to realise is that there is nothing you can do to go back and change it, and the best thing you can do is move on. Don’t cut your calories for the new day, don’t skip meals, don’t do extra cardio, don't double up on your creatine, don’t starve yourself; just pick yourself up and get right back on track from the minute you wake up. Use the experience as a lesson to be as prepared as you can be with your meals for when you feel like this again. In any situation, identify the reason for falling off track, and then work out what you need to do differently moving forward to stay on track. And there you have it – everything you need to dive into your New Year’s Fitness Resolution head first! And while there is more than enough info here to ensure you are set up for success, if you are looking for more guidance, more accountability, and more support, be sure to join us for Season 13 of the MJ Challenge; our bi-annual 10 week transformation challenge. Hit the link below to learn more! Season 13 is scheduled to start February 2025 and it’s going to be our biggest challenge ever! In the meantime, join our exclusive MJ Fitness Facebook Group and feel free to ask any questions you may have and get immediate responses from the super supportive MJ community.

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.