Alcohol & Fitness: Balancing Your Health Goals And Social Life

Supplement Articles – 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. 

Supplement Articles – 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!

Supplement Articles – 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.

Supplement Articles – 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.

Supplement Articles – 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.

Supplement Articles – 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.

Supplement Articles – 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.

Supplement Articles – 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.

Supplement Articles – 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.

Supplement Articles – 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.

Supplement Articles – 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.

Supplement Articles – 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.

Supplement Articles – 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!

Supplement Articles – 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.

Supplement Articles – 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.

Supplement Articles – 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.

Supplement Articles – 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.

Supplement Articles – 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.

Supplement Articles – 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!

Supplement Articles – by Brandon Verde

Your Pre-Workout Cheat Sheet: The Ultimate Pre-Workout Guide

When it comes to optimising your workout performance, pre-workout supplements can be a game-changer. But they're not just about caffeine and stimulants; a well-formulated pre-workout can enhance various aspects of your workout experience. Let's dive deeper into the main effects and ingredients to look for in a quality pre-workout supplement. Muscle Pumps & Blood Flow One of the key benefits of a good pre-workout is its ability to enhance blood flow and promote muscle pumps. This isn't just about aesthetics; improved blood flow means more oxygen and nutrients delivered to your muscles, optimising performance and aiding in recovery. Ingredients like Citrulline, Nitrates, Agmatine, and Glycerol are known for their vasodilatory effects, promoting better circulation and muscle fullness during workouts. Muscular Endurance Muscular endurance is vital for pushing through fatigue and sustaining performance during longer workouts. Beta-Alanine is a popular ingredient known for buffering lactic acid buildup, reducing muscle fatigue, and extending endurance. If you're sensitive to the tingling sensation sometimes associated with Beta-Alanine, alternatives like PeakO2 and Taurine can still enhance oxygen utilisation and support hydration, helping you maintain intensity throughout your training session. Muscle Power To increase muscle power and strength, your pre-workout should include ingredients like Creatine or Betaine. Creatine is well-researched for its ability to boost ATP production, providing cellular energy for intense workouts and improving muscle contractility. Betaine complements Creatine by further enhancing power output, making it easier to lift heavier weights and stimulate muscle growth. Mental Focus & Mood A sharp mental focus and positive mood can make a significant difference in your training sessions. Look for ingredients like Alpha GPC, Choline, and Huperzine A, which support cognitive function and mental clarity, keeping you focused and alert during workouts. Additionally, L-Tyrosine promotes mood elevation, helping you maintain a positive mindset for optimal performance throughout your sessions. Energy While energy is a crucial aspect of pre-workout supplements, it's just one piece of the puzzle. The right stimulants, such as Caffeine, Theacrine, English Walnut, and Synephrine, can provide an energy boost and enhance alertness. However, a comprehensive pre-workout considers various aspects beyond energy for a well-rounded workout experience. Choosing The Ultimate Pre-Workout When selecting a pre-workout supplement, consider your specific goals and preferences. Since each pre-workout can vary in its effects and feel, it often involves some trial and error to find the perfect match for your needs. Look for a formula that aligns with your fitness goals and provides a balanced blend of ingredients for optimal performance and results.

Supplement Articles – by Brandon Verde

The Power Of Caffeine & Workout Performance

Unlocking Workout Performance with Caffeine: A Comprehensive Guide Caffeine, the world's favourite stimulant, isn't just about giving you a boost of energy in the mornings - it's a potent enhancer for your workouts too. Let's dive into the science-backed benefits and best practices for leveraging caffeine's power for optimal workout performance. How Caffeine Boosts Your Workout: Caffeine's mechanism is simple yet effective. It blocks adenosine, a neurotransmitter responsible for signalling drowsiness. By doing so, caffeine amps up your alertness and grants a vital surge of energy. This makes it a game-changer for athletes aiming to maximise their performance both on the field and in the gym. Benefits of Caffeine on Physical Performance: Decreased Fatigue Perception: Feel less tired during your intense workouts. Increased Speed & Power Output: Push your limits and achieve higher performance levels. Enhanced Concentration & Coordination: Stay focused and coordinated for precise movements. Improved Reaction Time: React quicker to stimuli, crucial in fast-paced activities. Optimal Dosages for Performance: General Enhancement: Target 2-6mg/kg of body weight for an overall performance boost. Endurance Athletes: Towards the end of your workout, 1-3mg/kg can combat fatigue effectively. Strength & Power Sports: Opt for higher doses of 5-6mg/kg to enhance your strength and power output. Remember, everyone responds differently to caffeine. Experimentation is key to finding your sweet spot without experiencing jitters or unwanted side effects. Caffeine's Variety Across Beverages: Understanding caffeine content in different beverages can guide your intake: Green Tea: 30-80mg Black Coffee (Instant): 60-80mg Espresso (Single Shot): 80-110mg Pepsi Max: 70mg Energy Drinks: 160-300mg Pre-Workout: 200-400mg By choosing the right source and dosage of caffeine, you can harness its benefits to elevate your workouts. Whether it's a morning cup of coffee, an energy drink, or a pre-workout supplement, caffeine can be a powerful ally in achieving your fitness goals. So, sip smart and unlock your full workout potential with caffeine!

Supplement Articles – by Brandon Verde

Best Supplements For AFL Football

Footy season is here, and every player knows it's a game of inches. When it comes to improving your performance and speeding up recovery, the right supplements can give you that edge. Let’s dive into our top picks for AFL football, with a key focus on aiding recovery and boosting performance. Protein Power for Recovery After those gruelling 2-hour games and intense training sessions, your muscles need the right fuel to recover. A good quality protein powder is your go-to solution here. It helps repair muscle tissue and supports muscle growth, ensuring you're able to back it up next week. Carb Up For Endurance Sustained energy is key during games and long pre-season sessions. Incorporating carbohydrates in the form of a carb powder or energy gel during your quarter or half time breaks will provide your body with the fuel it needs to sustain energy levels, helping you stay at the top of your game throughout. Pre-Game Boost With Caffeine & Beta Alanine Before walking onto the ground, a smart pre-game supplement can give you that extra edge. Look for a pre-workout blend that includes a moderate amount of caffeine for energy and improved reaction time. Beta Alanine is another must-have ingredient as it boosts endurance by buffering lactic acid, helping you run out the game strong. Explosive Power With Creatine To amp up your explosiveness on the field, creatine is your secret weapon. It enhances your ability to sprint, jump, and fend off like Dusty Martin, making you a better player overall. Adding creatine to your supplementation can significantly boost your performance across all aspects of your game. Supplementing smartly can significantly impact your performance and recovery as a footy player. Add these supplements into your pre, intra and post-game routine, and watch yourself rise to new heights on the field.

Supplement Articles – by Brandon Verde

Improving Your Sleep Quality: The Ultimate Investment With The Highest Return And Lowest Effort Required

In today's fast-paced world, sleep often takes a backseat to our busy schedules. Yet, it's one of the most vital aspects of our health and well-being. Quality sleep not only rejuvenates the body but also enhances cognitive function, mood, and overall productivity. If you're looking to improve the quality of your life without breaking a sweat, investing in improving your sleep quality could be the ultimate game-changer. Here are some easy-to-implement tips to transform your nights and reap the benefits of deep, restorative sleep. Cut Out Screens Say goodbye to screens at least one hour before bedtime. The blue light emitted from electronic devices messes with your body's natural sleep-wake cycle, making it harder to fall asleep. Consider creating a screen-free zone and opt for activities like reading, journalling, or relaxation techniques to wind down instead. If you can't avoid screens entirely, utilise blue light filters or wear blue light-blocking glasses to mitigate their impact on your sleep quality. Dreamy Bedroom Transform your bedroom into a sleep sanctuary by focusing on three key elements: temperature, darkness, and silence. Keep your bedroom cool, dark, and quiet to optimise sleep conditions. Invest in blackout curtains or use an eye mask to block out unwanted light and use white noise machines or earplugs to drown out noise disturbances. Aim for a room temperature of around 18 degrees Celsius, as cooler temperatures are conducive to better sleep. Stay Active Regular exercise is not only beneficial for your physical health but also plays a significant role in improving sleep quality. Aim for at least 30 minutes of moderate exercise most days of the week, but try to avoid vigorous workouts close to bedtime, as they can be stimulating and interfere with your ability to wind down. Don't Eat Too Late Be mindful of your pre-sleep diet to avoid discomfort and disruptions to your sleep. Avoid consuming large meals or heavy, spicy foods late at night, as they can lead to indigestion and discomfort. Additionally, limit your alcohol intake before bedtime, as it may initially make you feel drowsy but can disrupt your sleep cycle later in the night. Supplement Support Consider incorporating sleep-supporting supplements into your routine to enhance sleep quality naturally. Look for supplements containing ingredients like magnesium, ashwagandha, and glycine, known for their calming and sleep-promoting properties. However, always consult with a healthcare professional before adding any new supplements to your regimen. By implementing these simple yet effective strategies, you can revolutionise your sleep quality and unlock a myriad of benefits for your overall health and well-being. Remember, investing in quality sleep is one of the most valuable investments you can make for yourself, requiring minimal effort but offering priceless rewards in return.

Supplement Articles – by Brandon Verde

Unlocking the Potent Powers of Tongkat Ali

In the heart of the lush forests of Malaysia, Vietnam, Thailand, and Indonesia lies a remarkable plant known as Tongkat Ali. With its roots deeply embedded in traditional medicine, this botanical marvel has been revered for centuries for its diverse array of health benefits, ranging from boosting libido to enhancing athletic performance. What is Tongkat Ali? Tongkat Ali, scientifically termed Eurycoma longifolia, emerges from the roots of a green shrub tree native to Southeast Asia. Its rich history in traditional medicine spans across Malaysia, Indonesia, and Vietnam, where it has been used to combat various ailments, from fevers to male infertility and even erectile dysfunction. The plant teems with compounds like flavonoids and alkaloids, acting as potent antioxidants, combating cellular damage caused by free radicals. Unveiling the Benefits: Tongkat Ali's prowess extends far and wide, offering a plethora of health benefits supported by both traditional wisdom and emerging scientific research. 1. Boosting Testosterone & Libido: A decline in testosterone levels with age can lead to a myriad of issues, from decreased libido to fatigue. Tongkat Ali steps in as a natural solution, revered for its ability to restore testosterone levels, reigniting passion and vitality. Studies have showcased its efficacy in enhancing sexual health in both men and women, offering relief from hormonal imbalances and menopausal symptoms. 2. Enhancing Fertility: Amidst growing concerns over declining male fertility, Tongkat Ali emerges as a promising ally. Research suggests that it can improve sperm health, increasing motility and concentration, thus enhancing male fertility factors. 3. Improving Body Composition: For fitness enthusiasts seeking to amplify their workout routines, Tongkat Ali proves to be a valuable companion. Its compounds, including quassinoids, bolster energy utilisation, combat fatigue, and promote muscle growth, culminating in enhanced physical performance and improved body composition. 4. Stress Reduction & Mood Enhancement: In the midst of our modern-day stressors, Tongkat Ali emerges as a beacon of relief. Studies indicate its ability to regulate stress hormones, alleviating feelings of tension and irritability, and fostering an uplifted mood and overall well-being. 5. Holistic Health Benefits: Beyond its primary benefits, Tongkat Ali harbors a treasure trove of additional perks. With antioxidant and anti-inflammatory properties, it holds potential in lowering blood sugar levels, combating male osteoporosis, and even regulating hormones in women, addressing issues like low libido and fatigue. How to Incorporate Tongkat Ali: In a world inundated with synthetic medications, Tongkat Ali stands as a testament to the enduring power of nature. Whether in the form of herbal supplements or traditional decoctions, integrating Tongkat Ali into your wellness routine may offer a natural and effective solution to an array of health concerns. However, it's crucial to consult with a healthcare provider before beginning any supplementation regimen, especially for those with existing medical conditions or undergoing treatment. Embrace Nature's Bounty: As we navigate the complexities of modern living, Tongkat Ali beckons us back to our roots, offering a holistic approach to health and vitality. With its potent blend of tradition and science, this Southeast Asian wonder reminds us that sometimes, the most profound solutions have been within reach all along, waiting to be rediscovered amidst the verdant landscapes of nature.

Supplement Articles – by Vince Lawrence

The Ultimate Guide to Choosing the Best Creatine Supplement

Are you looking to take your fitness game to the next level? If so, you may have heard about the benefits of creatine supplements. Creatine is a naturally occurring compound that is found in small amounts in foods like meat and fish. It plays a crucial role in providing energy to your muscles during high intensity workouts. But with so many options on the market, how do you choose the best creatine supplement for your needs? This ultimate guide will help you make an informed decision and take your fitness journey to new heights. What is Creatine? Before we dive into the world of creatine supplements, let's first understand what creatine is. Creatine is a compound that is naturally produced in the body and stored in the muscles. It is involved in the production of adenosine triphosphate (ATP), which is the primary source of energy for muscle contractions. By supplementing with creatine, you can increase the amount of creatine stored in your muscles, leading to improved athletic performance and muscle growth. Monohydrate vs. Hydrochloride: Which is Better? When it comes to choosing a creatine supplement, you'll often come across two popular forms: monohydrate and hydrochloride. Monohydrate is the most widely studied and commonly used form of creatine. It is highly effective, affordable, and has a proven track record of delivering results. On the other hand, hydrochloride is a newer form of creatine that claims to offer better absorption and reduced side effects. While hydrochloride may have some advantages, there is limited research to support these claims. Ultimately, the choice between monohydrate and hydrochloride comes down to personal preference and budget. Factors to Consider When choosing a creatine supplement, there are several factors to consider: 1. Purity: Look for a creatine supplement that is pure and free from any fillers or additives. The purer the creatine, the better the results. 2. Quality: Opt for a reputable brand that has a good track record and positive customer reviews. Quality matters when it comes to supplements. 3. Form: Creatine supplements come in various forms, including powder, capsules, and liquids. Choose a form that is convenient and easy for you to consume. 4. Price: While price shouldn't be the sole determining factor, it's important to consider your budget. Look for a creatine supplement that offers good value for money. Conclusion Choosing the best creatine supplement doesn't have to be a daunting task. By considering factors such as purity, quality, form, and price, you can make an informed decision that aligns with your fitness goals. Remember, creatine supplements are not magic pills, but they can certainly enhance your performance and help you reach your fitness goals faster. So, do your research, consult with a healthcare professional if needed, and get ready to take your workouts to the next level with the best creatine supplement for you!

Supplement Articles – by Brandon Verde

Turkesterone: Everything you need to know!

What Is It? Turkesterone is an ecdysteroid. Ecdysteroids are steroid hormones that are commonly found in arthropods and insects, but may also be found in certain plant species. Turkesterone is primarily derived from the Ajuga plant but can also be extracted from various other plant species most commonly found on the African continent. What Does It Do? There have only been a handful of studies conducted on Turkesterone thus far, however the results have been encouraging. These studies have indicated that Turkesterone may help promote lipid and carbohydrate metabolism, improve protein synthesis, aid muscle hypertrophy & increase strength. These effects imply that Turkesterone may act as an agonist for receptors that elicit anabolic and adaptogenic responses, while the potential lipid and carbohydrate metabolising effects may assist with fat loss and maintaining a healthy body composition. However, it must be noted that these initial studies were conducted on animals only, not humans. Whether the full spectrum of effects experienced by animals will also be experienced by humans is yet to be determined. For further reading, visit the links below: The ecdysone inducible gene expression system: unexpected effects of muristerone A and ponasterone A on cytokine signaling in mammalian cells. Phytoecdysteroids: understanding their anabolic activity How Much Do I Need To Take? The effective dose of Turkesterone for humans is uncertain. However, an initial human study showed that athletes who consumed 800mg of Turkesterone per day for a total of 10 weeks reported an increase in muscle hypertrophy & strength, gaining an average of 3.2kg of lean muscle mass over the 10 week period (https://pubmed.ncbi.nlm.nih.gov/31123801/). Most supplement brands currently marketing Turkesterone are recommending a daily dose between 500mg - 1000mg per day. Due to the lack of scientific consensus on the recommended dosage, it is advised to err on the side of caution and stick to a dose of approximately 10mg of Turkesterone per kilogram of lean body weight per day. When Do I Take It? The dose timing of Turkesterone for humans is uncertain. There is currently no research that favours any specific dosing protocol, while the above-mentioned human study does not specify the number, the size or the timing of doses. Most supplement brands currently marketing Turkesterone recommend splitting a full daily intake into 2 separate doses per day. It is therefore recommended to consistently adhere to the guideline of consuming approximately 10mg of Turkesterone per kilogram of lean body weight per day, ideally at the same time of day, everyday. How Long Does It Take To Work? Most studies conducted on the effects of Turkesterone support medium to long term results over periods of weeks to months of consistent use. However, anecdotally, users of Turkesterone have reported experiencing significant effects within days. Most users of Turkesterone should expect to experience results within 2 - 4 weeks.

Supplement Articles – by Vince Lawrence

The Ultimate Guide to GBB (Gamma-Butyrobetaine) Supplementation

1. What Is It? Gamma-Butyrobetaine, or GBB for short, is a naturally occurring molecule that can go by many names. Gamma-Butyrobetaine ethyl ester HCl, Gamma-Butyrobetaine Hydrochloride, 4-trimethylaminobutyrate & deoxy-carnitine are all names for the same molecule we know as GBB. GBB is referred to as being a Pro-Carnitine molecule as our body actually converts GBB into L-Carnitine when producing L-Carnitine naturally. 2. What Does It Do? As we just mentioned, GBB is referred to as being a Pro-Carnitine molecule. In the body, we synthesise L-Carnitine all throughout the day with this process elevating in production of L-Carnitine during training and exercise. GBB is the molecule we convert into L-Carnitine with help from the enzyme Gamma-butyrobetaine dioxygenase, or GBD for short, not to make things confusing. Think of GBB and L-Carnitine having to be in balance in the body because they actually do. If we supplement with GBB and increase our GBB levels, it will push the body to create more L-Carnitine to reach balance again. Alternatively, if we increase our L-Carnitine stores it will push the body to breakdown L-Carnitine into GBB to achieve that balance. I know what you’re thinking, supplementing with just L-Carnitine isn’t sounding very effective anymore. L-Carnitine supplementation is still extremely beneficial for the body. Especially when supplementing with forms like Acetyl L-Carnitine due to its ability to cross the blood-brain barrier and assist with mental cognition. L-Carnitine is a non-essential amino acid, meaning we don’t need to get it from the diet, that is responsible for the transport of fatty acids around the body to then be used as energy. Which is why the synthesis of L-Carnitine is ramped up while we train as we try to convert more fatty acids into energy. The fatty acids are transported around the body, into our mitochondria, where they lose the L-Carnitine and are converted into ATP through beta-oxidation. Back to the relationship between GBB and L-Carnitine. As we mentioned, there is a balance between these two that the body is constantly trying to maintain. This is where GBB supplementation can really show its strength. By pushing the balance in favour of the body producing more L-Carnitine, we will increase L-Carnitine levels both through natural synthesis from GBB and also from additional L-Carnitine supplementation (if the product formula contains L-Carnitine) providing us with more L-Carnitine to help transport more fatty acids into energy. Meanwhile, the body isn’t even considering breaking down any L-Carnitine back into GBB because we increased the bodies levels. Is that all GBB can do? Not quite… Increases in Nitric Oxide Levels GBB can potentially increase our bodies nitric oxide levels. We say potentially because there haven’t been enough studies to fully understand the mechanism(s) in action to cause the results studied. Studies looking into the effects of Mildronate (the Latvian performance-enhancing drug that Sharapova got busted for using back in 2016) paired it with GBB. The studies found that Mildronate alone had no effect on Nitric Oxide (NO) levels, whereas, GBB saw considerable increases in NO levels. The interesting part was Mildronate enhanced the NO increasing benefits of GBB to result in even greater NO increases. Increased NO levels will result in increased blood flow which can bring a number of benefits such as increasing oxygen delivery around the body, improved recovery and enhanced athletic endurance ability. Thermogenic Effect of GBB Another, not fully understood, effect of GBB is its thermogenic effect. We have experienced this effect personally across a number of formulas containing both other thermogenic ingredients and no other thermogenic ingredients. One ‘supplement guru’ has the theory that the chemical reaction of GBB into L-Carnitine is exothermic, meaning it releases heat, and this reaction causes the thermogenic effect in the body. We aren’t saying that’s right or wrong, we just know there is a thermogenic effect, especially from higher doses, when supplementing with GBB. 3. How Much Do I Need To Take? Studies have looked at the tolerance and safety of GBB in dosages of 40 - 75 mg PER KILOGRAM of weight, that’s 7.5 grams for a 100kg person! At this ridiculously high dose subjects did experience some uncomfortable effects… as you would imagine. The good news is dosages of 50 mg per day of GBB have been shown to be highly effective in increasing L-Carnitine levels in the body. Serving sizes of 20 - 25 mg being consumed twice a day or larger serves of 40 - 50 mg taken once a day seems to be what the industry is leaning towards. This makes it very appealing for supplement manufacturers to use, either alongside or in place of L-Carnitine. The very small serving size makes GBB a very powerful ingredient. 4. When Do I Take It? GBB will be typically seen in fat burner supplements. Due to the enhancing benefits of L-Carnitine and L-Carnitine being a key player in the fat loss supplementation world. Taking GBB or formulas that contain GBB before cardio based training will be best to capitalise on the effects of fat loss. Consistent supplementation will yield the best results as they do require some time to accumulate. 5. How Long Does It Take To Work? One study found serum levels of L-Carnitine to almost double after 20 days of consistent supplementation with GBB. Increases in L-Carnitine levels were seen after only a few days of supplementation with GBB. We personally have experienced the thermogenic effects of GBB from the first use. As for experiencing the increased levels of L-Carnitine, it is hard for us to say on personal experience as it’s not quite something you can ‘feel’. From the studies, we are confident to say full effects of GBB supplementation can be reached within the first month of consistent supplementation.

Supplement Articles – 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 (or 2) 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: When it comes to achieving your fitness goals, nutrition plays a vital role. You can do all the workouts and cardio in the world, if your nutrition is not aligned with your goals, you simply won’t be able to achieve them. That’s why we created our Free Nutrition Plan. Simply input your gender, age, height, current weight, activity level and primary goal into the Caloric Intake Calculator and you will be provided with how many calories and macronutrients to consume throughout the day to get results from your workouts as quickly as possible. And because a structured meal plan is essential for keeping on track, you will also receive a personalized daily meal plan based on your caloric intake, broken down meal by meal for 7 separate meals. Plus your meal plan is printer friendly, so you can print it out, take it with you, stick it on your fridge at home or at work, keep it in your gym bag... the choice is yours. Give our Free Nutrition Plan a go 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.       Your goals are set, your habits are aligned, your nutrition is on point and your workouts are sorted. The final piece of the puzzle… you guessed it, supplementation. The fact is, proper supplementation can not only help you achieve your fitness goals faster, but also make your fitness journey a whole lot more enjoyable! But supplements can be confusing… there are so many options available, so many different powders, pills & potions – how do you know where to start? And if you’re an experienced supplement user, how do you keep up to date with the latest & greatest? Introducing our Free Supplement Plan! Simply select your gender, your age range, and your primary goal and we will provide you with the 6 supplements that should be right at the top of your shopping list. Give our Free Supplement 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. 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 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 register your interest for Season 11 of the MJ Challenge; our bi-annual transformation challenge, at the link below: Season 11 is scheduled to start January 2024 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.

Supplement Articles – by Vince Lawrence

Protein Water: Worth The Hype?

Protein water has been making waves in the health and fitness industry as a new alternative to traditional protein supplements. Consumers are looking for convenient, healthy alternatives to traditional sugary drinks and are turning to protein water as a way to increase their daily protein intake. But is protein water worth all the hype? Let’s take a closer look. What Is It? Protein water is a type of functional beverage that contains a high concentration of protein, typically in the form of collagen protein. Collagen is a type of protein that is abundant in the body and helps to support healthy skin, joints, bones, and muscles. The most common sources of collagen protein used in protein water are bovine (beef) and fish. What Are The Benefits? The benefits of consuming protein water are numerous. Increasing daily protein intake through protein water can help to support muscle repair and growth, reduce muscle soreness, and improve satiety, making it easier to stick to a healthy diet. Additionally, protein water can be a convenient source of hydration and nutrition, especially for individuals who are on the go and may not have access to a meal. Protein water also has a refreshing taste and is easy to drink, making it a good alternative for people who aren’t the biggest fans of milky protein powders. Difference Between Protein Water & Protein Powder Protein water differs from protein powder in several ways. Protein powder is made up of whey protein, typically either whey protein isolate, whey protein concentrate or a blend of the two. Whey protein is a by-product of cheese production and is commonly used as a supplement to increase daily protein intake. Protein water, on the other hand, is primarily made up of collagen protein, sometimes containing whey protein and is a functional beverage that is designed to be consumed as a standalone product or as a supplement to a balanced diet. Additionally, whey protein is often used by athletes and bodybuilders to support muscle growth and recovery, whereas protein water is marketed towards a wider audience looking for a convenient source of hydration and protein. Protein Water vs Protein Powder So, which one is better? This ultimately depends on individual needs and goals. In terms of muscle growth, protein powder remains the gold standard. This is due to the complete profile of all 9 essential amino acids in whey protein, which gives it a higher biological value and makes it more efficient in supporting muscle building compared to collagen. However, for individuals looking for the added benefits of skin, bone and joint health in collagen protein, along with a convenient source of hydration and nutrition, protein water may be the better choice. It is important to remember that both whey protein and collagen protein should be consumed as part of a balanced diet and should not be relied upon as a sole source of nutrition. More Research Needed It’s interesting to note that while the benefits of protein water are well-established, there is still limited scientific research available on the topic. Some studies have found that protein water can increase feelings of fullness and reduce food intake, while others have shown that it can have a positive impact on muscle growth and recovery. However, more research is needed to fully understand the potential benefits and drawbacks of consuming protein water. Verdict In conclusion, the hype around protein water is due to increased consumer interest in health and wellness, as well as a growing trend towards functional beverages. Protein water is a type of functional beverage that contains a high concentration of collagen protein, which is sourced from bovine or fish. The benefits of consuming protein water include increased protein intake, improved hydration, and skin, bone and joint health support. Protein water differs from whey protein in that it is marketed towards a wider audience and is designed to be consumed as a standalone product or as a supplement to a balanced diet. Overall, whether protein water is worth the hype depends on your specific needs and goals. If you’re looking for a convenient and refreshing way to get your daily dose of protein, protein water may be worth considering. But if building muscle is your main goal, traditional protein powder supplements are still the benchmark. 

Supplement Articles – by Brandon Verde

Making Magnesium Choices: A Guide

Magnesium is a rockstar mineral that can do wonders for your body. It’s essential for muscle function, heart health, bone health, and more. It also plays a critical role in regulating nerve and muscle function, blood sugar levels, and blood pressure. There are many different types of magnesium supplements available to cater to different needs. In this article, we’ll take a closer look at the most popular types of magnesium supplements and their unique benefits. Magnesium Glycinate: Your Ticket to a Good Night’s Sleep One of the most popular types of magnesium supplements is magnesium glycinate. It’s a combination of magnesium and glycine, an amino acid that’s linked to deep and restorative sleep. Research shows that magnesium glycinate may help promote relaxation, making it an excellent choice for those who struggle with getting a good night’s rest. Magnesium Citrate: Your Bowel Movement Aid Magnesium citrate is another popular form of magnesium that has high bioavailability. It’s commonly used to address low levels of magnesium and can help regulate bowel movement. However, it should be noted that high doses of all magnesium supplements can have a stimulant effect on the gut, but individual responses vary from person to person. Magnesium Chloride: Your All-Around Magnesium Supplement Magnesium chloride is a good all-around magnesium supplement that can replenish your magnesium levels if they’re low. It can aid in lowering stress levels, with some people also using it topically in lotion form to soothe sore muscles. Magnesium L-Threonate: Your Brain Health Supplement One of the most absorbable forms of magnesium is magnesium L-threonate. There’s also some research suggesting that by elevating magnesium levels in the brain, it can be used for brain health and improved cognitive function, but more research is needed to confirm this. Magnesium Oxide: Your Digestive Supplement Magnesium oxide is a common form of magnesium supplement but has relatively lower absorption compared to other forms. However, it’s still useful at higher doses to help pull fluid into the intestines and reduce stomach acid. Magnesium Malate: Your Muscle Soreness Relief Magnesium malate is easier to digest than some other forms of magnesium and can help regulate digestion. It’s also used to help with muscle soreness, blood sugar regulation and supports heart health. Magnesium Lactate: Your Nutritional Therapy Aid Magnesium lactate is commonly used as a food additive to reduce acidity in food formulations. It’s also well-absorbed by the body and may be used by individuals with specific medical nutrition therapy needs who require large doses of magnesium. Magnesium Sulfate: Your Epsom Salt Solution Magnesium sulfate, also known as Epsom salt, is the most potent form of magnesium when it comes to encouraging bowel movements. It’s often used in baths to help relieve sore muscles. In conclusion, there are many different types of magnesium supplements available, and each has unique benefits and drawbacks. If you are looking to supplement with magnesium, review each type above to see which one might help suit your needs the best!

Supplement Articles – by Vince Lawrence

The Science of Fucoxanthin: Explained

1. What Is Fucoxanthin? Fucoxanthin is a type of carotenoid, which is a class of antioxidant compounds found in certain green superfoods, such as seaweed. It is responsible for the brown or yellow colour of these foods. 2. What Does Fucoxanthin Do? One of the key benefits is its ability to help with weight loss. It works by storing itself inside fat cells and preventing the storage of fat over time, which can lead to a reduction in body fat. In addition, it has been shown to increase Resting Energy Expenditure (REE), which is the amount of energy the body uses at rest. In a study using 2.4 mg of fucoxanthin, there was an approximate 800KJ increase in REE, while a dose of 8 mg showed a 1900KJ increase compared to baseline. In addition to its weight loss effects, it has also been shown to have a number of other potential health benefits. This comes from its antioxidant properties and is likely to have, anti-inflammatory effects, as well as protective effects on cardiovascular health. Tap here to read the full article 3. How Much Do I Need To Take? When it comes to how much you should take, it is important to consult with your healthcare provider to determine the right dose for you.  The recommended daily dose of Fucoxanthin is typically between 2.4 mg and 8 mg, taken in divided doses throughout the day. 4. When Do I Take It? As for when to take Fucoxanthin, it is usually recommended to take it with meals. This can help to improve its absorption and ensure that you are getting the most out of the supplement. Some products containing Fucoxanthin such as 1st Phorm L-Carnitine with Fucoxanthin do suggest taking it on an empty stomach before exercise or first thing in the morning. It is also important to drink plenty of water while taking Fucoxanthin. 5. How Long Does It Take To Work? In terms of how long it takes to work, the answer will vary depending on a number of factors, including the individual’s unique metabolism and the amount of Fucoxanthin they are taking. In general, however, it is typically recommended to give Fucoxanthin at least a few weeks to start showing results. Some people may see improvements in as little as a few days, while others may need to take the supplement for several weeks or even months before experiencing its full effects. It is important to note that Fucoxanthin supplements should be taken in combination with a healthy diet and regular exercise to maximise results.

Supplement Articles – by Brandon Verde

Collagen Peptides vs. Whey Protein: Which Is Right for You?

When it comes to fitness, you’re all about making the right choices for your body. And a significant part of your journey is deciding what protein sources work best for you. You’ve probably heard of the two main contenders in the protein world: collagen peptides and whey protein. So, let’s break it down! Collagen Peptides: The Body’s Builder Collagen peptides are like the unsung heroes of the protein world. They’re the most abundant protein in your body, making up your skin, tendons, ligaments, and more. Collagen is like the glue holding your body together – quite literally. What makes collagen unique is its rich content of amino acids like glycine, proline, and hydroxyproline. These amino acids are essential for your skin’s elasticity and keeping your joints limber. Collagen is the protein behind that youthful glow and flexibility. Now, let’s chat about whey protein. Whey Protein: The Gym Rat’s Bestie Whey protein is like the life of the fitness party. It’s derived from milk, and it’s a complete protein packed with essential amino acids. This protein is your go-to for muscle building and post-workout recovery. If you’re hitting the gym hard and want to add lean muscle tissue, whey protein is your best friend. It’s quickly absorbed by your body, making it perfect for that post-workout shake. It contains a hearty dose of leucine, the amino acid responsible for muscle growth. So, which one is right for you? Well, it depends on your fitness goals and what your body needs. Choosing Between Collagen and Whey: The Lowdown If your primary fitness focus is joint health, skin radiance, and overall well-being, then collagen peptides are your match made in protein heaven. Collagen is the gentle giant that supports your body from within, offering benefits that go beyond muscle growth. On the flip side, if you’re an exercise junkie looking to build muscle and enhance your athletic performance, whey protein is your golden ticket. It’s like a turbo boost for your workouts and muscle recovery. However, here’s a tip: you don’t have to choose just one. You can have both! Collagen and whey protein can complement each other, offering a well-rounded approach to your fitness routine. Blending the Best of Both Worlds You can easily blend collagen peptides and whey protein to create a dynamic duo. Whip up a post-workout shake with whey protein to support muscle growth and add a scoop of collagen to give your skin, hair, and joints some love. The best part? They’re both versatile. The unflavoured version of Collagen is tasteless and easily dissolves in your favorite beverages, while whey protein usually comes in various delicious flavours. Mixing and matching is the name of the game here. Remember, your fitness journey is unique, and your protein choices should reflect your personal goals. Whether it’s collagen, whey, or a combination of both, you’re in control of your protein palooza! The Benefits of Collagen Peptides for Fitness: Your Secret Weapon You, the fitness enthusiast, are always on the lookout for that edge to boost your workouts and recovery. Well, look no further – let’s dive into the incredible world of collagen peptides! Stronger Together: Collagen and Muscles Have you ever wondered how collagen and muscles are connected? Collagen is like the scaffolding that holds your muscles together. It’s the glue that provides structure and support. When you work out, you put stress on your muscles, and collagen helps repair and rebuild them. Adding collagen peptides to your routine can aid in muscle recovery. It provides amino acids needed to repair and regenerate muscle tissue. So, whether you’re lifting weights, running, or doing yoga, collagen has your back (or should we say biceps?). Flexibility and Joint Health Fitness isn’t just about muscles; it’s about flexibility too. After all, you want to be able to touch your toes, right? Collagen is the superhero that supports your joints. It makes up your cartilage, which cushions your joints and allows them to move smoothly. Over time, as we age or put our bodies through rigorous workouts, our joints may feel a little creaky. Collagen helps maintain joint health by reducing stiffness and discomfort. So, say goodbye to those post-workout aches and hello to fluid, pain-free movements. Gut Check: Collagen Peptides for Digestive Health You might be surprised to learn that your gut health plays a role in your fitness journey. After all, a happy tummy means better absorption of nutrients, and that’s vital for your workouts. Collagen peptides are gentle on your stomach and support a healthy gut lining. Collagen can help with a condition known as leaky gut, where the intestinal barrier becomes compromised. By supporting the gut lining, collagen can reduce inflammation and improve nutrient absorption, giving you more energy and a healthier digestive system. Radiant Skin and Beauty Boost Let’s face it; we all love those post-workout rosy cheeks. Collagen contributes to that youthful glow you get after a good sweat session. Collagen is an essential component of your skin, providing structure and elasticity. Including collagen in your fitness routine can promote skin health. It helps reduce the signs of aging by maintaining skin elasticity and hydration. So, not only will you feel great, but you’ll look great too! Post-Workout Bliss: Collagen Peptides Recovery Ah, the post-workout moment – when you’re tired but satisfied. Collagen is here to make it even better. Collagen peptides are easily digestible and quickly absorbed, making them an ideal choice for post-workout recovery. After a workout, your body craves nutrients to repair and grow muscles. Collagen is packed with amino acids like glycine and proline, which are crucial for muscle recovery. So, if you want to bounce back faster, consider adding collagen to your routine. A Balanced Approach: Combining Collagen Peptides with Your Fitness Regimen Now that you know all about the amazing benefits of collagen peptides for fitness, you might be wondering how to incorporate it into your routine. The great news is that it’s incredibly versatile and easy to use. You can mix collagen powder into your post-workout shake, stir it into your morning coffee, or even bake it into your favourite protein bars. There are numerous collagen recipes to explore, allowing you to enjoy the perks of this protein while delighting your taste buds. Remember, fitness isn’t a one-size-fits-all journey, and neither is your approach to collagen. Tailor your usage based on your fitness goals. Whether you’re a gym junkie, yoga guru, or a cardio enthusiast, collagen can be your fitness sidekick, supporting your muscles, joints, gut, and skin. Whey Protein’s Role in Muscle Building: Your Ticket to Gainsville It’s time to explore the whey protein wonderland and discover its magical role in muscle building! Protein Power: Fuelling Your Muscles Picture this: Your muscles are like little hungry monsters, and they need protein to grow and thrive. Whey protein is like their favourite treat. It’s a complete protein, meaning it contains all the essential amino acids your muscles crave. When you workout, you create tiny tears in your muscle fibres. Whey protein swoops in as the superhero repair crew, providing the amino acids your muscles need to rebuild stronger and bigger. So, by adding whey to your diet, you’re giving your muscles the power to bulk up. Leucine: The Muscle’s MVP Here’s where things get fascinating – leucine. Leucine is one of the essential amino acids in whey protein that’s responsible for muscle growth. It’s like the captain of the muscle-building team, signalling your body to start the repair and growth process. Whey protein is rich in leucine, compared to collagen protein, making it the superior choice for muscle building. So, when you’re sipping on that post-workout whey shake, you’re essentially handing your muscles the keys to the growth kingdom. Fast and Furious: Whey Protein’s Quick Absorption Imagine you’re at a buffet, and you’re hungry. Do you want to wait hours for your food, or do you want it served to you ASAP? Your muscles prefer the latter, and that’s where whey protein shines. Whey protein is known for its rapid absorption. After a gruelling workout, your body is in prime muscle-repair mode, and it needs the necessary nutrients pronto. Whey protein provides your muscles with the amino acids they need quickly, making it perfect for your post-workout fuel-up. Bulking Up: Whey Protein and Weight Management You might be thinking, “But won’t adding more protein to my diet make me gain weight?” Well, not necessarily. Whey protein can be your trusty sidekick in weight management too. Protein has a satisfying effect, which means it keeps you feeling full and satisfied. By including whey protein in your diet, you can curb those mid-afternoon cravings, helping you stay on track with your fitness and nutrition goals. Moreover, when you’re building muscle with whey protein, you’re increasing your lean muscle mass. Muscle tissue requires more energy to maintain than fat, so your body burns more calories, even at rest. That’s a win-win for those looking to shed some extra kilos. Your Whey Protein Game Plan Now, let’s talk about how you can put this muscle-building marvel to work in your fitness journey. Whey protein is incredibly versatile and can be integrated into your daily routine in various ways. Shake It Up: One of the simplest and most popular ways is to create a delicious post-workout shake. All you need is some whey protein powder, your favourite liquid (water, milk, or plant-based alternatives), and a shaker. Mix it up, and you’ve got yourself a muscle-boosting shake. Cook and Bake: Whey protein isn’t just for shakes; it can be used in cooking and baking too. Add it to your morning protein oats, mix it into pancake batter, or create protein-packed energy bars. Get creative in the kitchen, and you’ll never get bored. Snack Attack: You can also find ready-made protein snacks that contain whey protein. These are perfect for those on-the-go moments when you need a quick protein boost. The Bottom Line: Whey for the Win In a nutshell, whey protein is your trusted companion on your quest for muscle gains. It provides the essential amino acids your muscles need to grow and repair, with leucine as the muscle’s MVP. Whey protein’s quick absorption makes it an ideal post-workout choice, and it can also help with weight management by promoting a feeling of fullness and boosting metabolism. So… Collagen Peptides Or Whey Protein? So, you’ve heard all about the fantastic benefits of collagen peptides and whey protein for your fitness journey. Now, it’s time to choose your perfect protein partner, and we’re here to help you find “the one.” In your quest to find your perfect protein partner, remember that there’s no one-size-fits-all solution. Collagen peptides and whey protein each have their unique benefits, flavours, and suitability for specific dietary preferences. Your fitness journey is a personal one, and your choice of protein should align with your goals, taste preferences, dietary restrictions, and budget. Don’t be afraid to try both and see which one makes you feel your best. Whether you’re fuelling your muscles with the rapid absorption of whey protein or embracing a holistic approach to wellness with collagen peptides, know that you have a trusted partner on your fitness journey. So, take your time, experiment, and find the perfect protein companion that keeps you energised, motivated, and ready to conquer your fitness goals!