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The Power Of Beta-Alanine: Benefits & Side Effects

by Brandon Verde – July 27, 2024

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.

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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.

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Supplement Articles – by Vince Lawrence

Faction Labs Disorder Pump Review: Is This Australia’s Best Non-Stim Pre-Workout?

Faction Labs has officially retired its previous stim-free product, Bulge, and replaced it with a completely reimagined non-stimulant formula, Disorder Pump. Designed to deliver intense pumps, mental focus, and improved performance all without caffeine. This product is clearly built to stack with the original Disorder, but does it live up to the expectations? Let’s break it down. Formula Breakdown: Does It Deliver on All Fronts? This is where things get interesting. With a name like Disorder Pump and a legacy to live up to, the formula promises more than just a pump... it's designed to hit all the right areas without relying on stimulants. So, how does it actually perform across the key categories?We scored Disorder Pump across five key performance categories: Pump, Endurance, Hydration, Power, and Focus. Absorption is considered an added benefit but not scored in the final rating. Pump – 4/5 Disorder Pump includes 3000mg of L-Citrulline, 1500mg of GlycerSize™ (Glycerol), 1500mg of Betaine Nitrate, and 750mg of Agmatine Sulfate, a potent pump stack that supports nitric oxide production, blood flow, and muscle volume. What’s Missing: A higher L-Citrulline dose (4000mg is the clinical standard). Focus – 4.5/5 With 1000mg of L-Tyrosine, 600mg of Alpha GPC (50%), 200mg of L-Phenylalanine, and 250mcg of Huperzine A, Disorder Pump delivers an impressive nootropic effect, especially for a stim-free product. It keeps your head clear and your focus dialled in without jittery side effects. What’s Missing: A bump to 800mg of Alpha GPC and the addition of L-Theanine could have made the focus blend more well rounded. Endurance – 3.5/5 Disorder Pump includes 1600mg of Beta-Alanine and 1000mg of Taurine, enough to support muscular endurance and reduce fatigue in short to moderate training sessions. What’s Missing: The Beta-Alanine dose is half of the 3.2g clinical standard. Also, the absence of adaptogens like PeakO2® or Rhodiola limits the endurance potential. Hydration – 3.5/5 Taurine and 500mg of Himalayan Pink Salt offer a solid base for hydration and electrolyte replenishment. This is especially useful for pump support and prolonged workouts. What’s Missing: Additional electrolytes like Magnesium and Calcium would improve hydration support further. Power – 2.5/5 There’s no Creatine, Betaine Anhydrous, or ElevATP in the mix, which means Disorder Pump lacks the ingredients typically used for supporting raw strength and power output. Betaine Nitrate does provide some performance crossover, but not enough for those focused on strength progression. What’s Missing: Creatine or strength enhancing ingredients to round out the performance profile. Absorption (Bonus Category) – 4/5 The inclusion of Piperine (Black Pepper Extract) and Vitamin C helps improve nutrient uptake and overall bioavailability. What’s Missing: AstraGin® or a higher dose of Piperine could further enhance the absorption effectiveness. Final Ratings Summary Pump: 4/5 Endurance: 3.5/5 Hydration: 3.5/5 Power: 2.5/5 Focus: 4.5/5 Absorption (Bonus): 4/5 Overall Score (out of 25): 18/25 Disorder Pump brings solid performance across pumps and focus, making it an ideal stim-free option for anyone wanting to stay sharp and pumped without the caffeine crash. It may not tick every box, but for a non-stim pre, it lands in the sweet spot between simplicity, effectiveness, and flavour. Flavour Options Disorder has built a reputation for delivering some of the best tasting pre-workouts in Australia, and Disorder Pump lives up to that legacy. Each flavour is enjoyable, and blends easily with water or stacked formulas. Black Fire (Grape) – Classic candy grape Purple Reign (Watermelon) – Fruity and refreshing Red Russian (Raspberry) – Sweet raspberry candy Plain Jane – Unflavoured for stacking flexibility The flavours are bold & sweet without being overpowering, and mixability is decent even with high glycerol content. Price & Value RRP: $59.95 AUD Servings: 25 per tub Cost per serve: ~$2.40 When you consider the level of performance, the added focus support, and the flavour experience Disorder Pump brings to the table, especially in a stim-free formula, the price feels more than fair. It's a good option that offers real value for its cost per serve. Supplement Comparison When it comes to stim-free pre-workouts, there’s no shortage of competition, but not all of them deliver where it counts. Disorder Pump lands in the middle of all of them and aims to offer versatility and flavour. While it doesn’t quite match the full spectrum formula of Transparent Labs Pump Juice, it stacks up well against: Rule 1 Pump Ghost Pump Nexus Amp3d Disorder Pump’s standout feature is its flavour profile and nootropic support, which makes it an excellent pick for stacking with your favourite stim-based pre. It’s not the most loaded formula out there, but it makes up for that with smart dosing and usability across training styles. Who Is This For? Best for: Evening athletes training at night Anyone cycling off caffeine Anyone stacking with stim-based pre-workouts (like original Disorder) Not ideal for: Strength focused athletes looking for Creatine or Betaine based power. People wanting full clinical doses in every category Final Thoughts Disorder Pump replaces Faction Labs Bulge with a more complete, better tasting, and more stackable stim-free formula. While it misses a few full clinical doses, it covers its core categories well and brings added value with its nootropic edge. Pros: ✔ Solid pump + focus combo✔ Stimulant-free and stackable✔ Great flavours, including unflavoured✔ Good value per serve Cons: ✖ Some underdosed ingredients✖ Lacks power-specific support Verdict: Whether you're training at night, avoiding caffeine, or stacking with a stim-based pre, Disorder Pump is a good non-stim pre-workout with wide appeal.

Supplement Articles – by Nick Hoad

The Tight Grip of Aussie Laws On Pre-Workouts

Supplement formulas have always pushed the limits when it comes to intense stimulant blends. When a pre-workout manufacturer, especially in Australia, wants to create a new pre-workout with stimulants, they have to be very careful with what they choose. Why? Australian laws. Australia has a keen eye on the supplement industry when it comes to effectiveness vs regulations. If you miss that one pre-workout that used to make you, and wondered why it left the shelves, then read on. The Therapeutic Goods Administration (TGA) and Supplement Regulation The supplement industry in the land down under is under the careful eye of the Therapeutic Goods Administration (TGA), within the health department of the government. In the U.S. many supplements are treated as food products, and are left to the manufacturers to deem them safe for consumption. However, in Australia, the TGA is in charge of regulating any ingredients in your favourite pre-workout that significantly affects the body, like a strong stimulant, and treating it as a medicine. This means that pre-workouts with high doses of stimulants must be under the same banner and pharmaceutical drugs. If a supplement raises your heart rate, blood pressure or increases your focus that little too much, then it’ll be classed as a medicine. This means it’ll have to go through the long processes for official approval, or it’ll be banned from being sold entirely. The Crackdown On Stimulants The Australian government has a history of banning ingredients, mostly stimulants, in pre-workouts. A handful of the well known ones include: DMAA (1,3-Dimethylamylamine) – Once a big part of the hardcore pre-workout scene. This strong stimulant was banned after the risks of heart problems, strokes and even fatalities. DMHA (2-Aminoisoheptane) – Once DMAA was off the market, DMHA came onto the scene. However, that was quickly banned as well because of the same health risks Beta-Phenylethylamine (PEA) – Another strong stimulant known for increasing both energy and focus. PEA is banned because of its side effects on the heart. Spot the pattern? The majority of these stimulants are banned due to their effects on your heart and cardiovascular system. Caffeine Limits If you were hoping that caffeine is free from the TGA’s grasp, you’d be mistaken. In the U.S. supplements can have formulas of 300-400mg of caffeine per scoop on the higher end. Australia limits caffeine to 80mg per 250ml, or roughly an average cup of instant coffee, in energy drinks. This is why you’ll see energy drinks with no more than 160mg of caffeine per 250ml. For powdered pre-workouts, the serving of caffeine can’t exceed 5% of the serving size. Meaning that for every 10g of powder, you can’t go over 500mg of caffeine. These regulations mean you still get a caffeine boost of energy, but a safe boost. How This Affects Supplement Consumers in Australia If you’re in the market for a new high-stim pre-workout, your choices will be limited. Many of the world's hardest hitting formulas won’t make it to Aussie shelves. The ones that do more than likely have to have a version that’s compliant and a bit lighter on the stimulants. It’s frustrating to have your favourite pre-workout get pulled from shelves, but there’s a valid argument as to why they get pulled. The regulations are in place to protect consumers from dangerous, and potentially deadly side effects. Unregulated pre-workouts, with some seriously strong stimulants, have been linked to serious health risks, including heart attacks and strokes. Manufacturer Workarounds Even with Australia’s strict regulations, pre-workout manufacturers are finding ways to still keep the strong effects and stay in line with the TGA’s demands. An example would be higher stimulant pre-workouts directing you to mix them with upwards of 500ml of water, to keep them within the 80mg per 250ml limit. Another way that they work around the regulations is by adding naturally occurring stimulants such as english walnut extract (Juglans Regia) and bitter orange extract (synephrine). This way you can still have your strong, hardcore pre-workout in Australia. Plus the added active ingredients means that the caffeine won’t go over 5% of the serving size. The Future of Pre-Workout Regulation in Australia The Australian pre-workout market is still thriving, giving people the ability to push their limits when they’re training. The TGA may seem like they’re trying to take all the fun out of pre-workouts. In reality, they’re making them safer and reducing risks of adverse effects. Sure, they won’t have as strong an effect as current regulated ingredients, but if the payoff means not dying, I’d say it’s worth it.

Supplement Articles – by Nick Hoad

Supps Simplified: What is Creapure® and Why Does Purity Matter?

Ah, creatine. The most studied supplement in fitness as a whole. When it comes to athletic performance and muscle growth, creatine monohydrate plays a big role. In the big wide world of supplements, and everyone doing their own version of creatine monohydrate, Creapure® has come out of the woodwork and gained a reputation for its undeniable quality and purity. What is Creapure®? Creapure® is a branded form of creatine monohydrate, made by Alzchem in Germany, with a 99.99% purity and quality to match. If you’re unsure what creatine does, it plays a big role in the production of adenosine triphosphate (ATP), which is the primary energy source in cells that help with short and sharp muscle contractions. In other words, it helps during the high intensity and short duration exercises like heavy lifting or sprints. Why Purity Matters in Creatine In the manufacturing process of creatine, there can be unwanted byproducts that can emerge. Dicyandiamide (DCD) and dihydrotriazine (DHT) can show up during the production of creatine monohydrate. These two compounds, if not carefully controlled, can hinder the creatine effectiveness. To ensure that the creatine is high quality, the manufacturing princess needs to be strict to minimise or eliminate the impurities. Creapure®, for example, is known for its in depth, meticulous production standards that result in a creatine monohydrate with a purity of 99.99%, at least. The careful approach that Alzchem takes to Creapure® guarantees that each batch is free of contamination, providing consumers with the most pure creatine supplement on the market. German Precision: The Creapure® Manufacturing Process Creapure® has its own dedicated facility in Germany that adheres to very high quality control standards. The patented process puts an emphasis on the precision and consistency of the creatine. Every single batch is tested rigorously to ensure that the creatine meets the exact purity standards set by Alzchem. Another upside of Creapure® is the fact that it's vegan friendly. With it being synthesised through chemical processes, it gets rid of the animal products that it’s found in, making it an attractive option for those who follow plant-based diets. Benefits of Creapure® Supplementation Creapure® has a multitude of benefits, with more and more studies finding more and more benefits as time goes by. Some of them include: Strength and Power: The increase of ATP that Creapure® gives you improved performance during the short and sharp activities like sprints and heavy weights Muscle Growth: Combining Creapure® with resistance training can lead to more muscle mass gained due to creatine supporting muscle power. Improved Recovery: Creapure® reduces muscle cell damage and inflammation after a long and intense workout session, which aids quicker recovery times. Cognitive Support: Creapure® can even help your brain due to it having neuroprotective properties that help in tasks requiring short term memory and quick thinking. How to Use Creapure® Creapure® is a saturation supplement, meaning you have to take it everyday over a certain period of time, and let it saturate in your muscles, to start to see all the benefits. There’s two ways that you can go about this: The Loading Phase is where you take 20g daily, split into 4 doses, for a week, then pulling back the dosage to 3-5g daily. This method gets full muscle saturation the quickest. The Maintenance Phase Has you taking the daily 3-5g from the onset. Making it easier to remember, as you start off with the daily dosages. However, it can take up to 4 weeks for full muscle saturation. Timing your creatine around your training, like taking it with your pre-workout or post-workout shake, can have a slight advantage to your training and recovery, but it hasn’t been documented enough. Most people take it with their pre or post workout shake because it fits in with their routine and it gives them the ability to take it everyday. Conclusion In the ever growing market of creatine monohydrate, Creapure® sits on the throne for its purity, high manufacturing standards and effectiveness. If you find the Creapure® logo on any supplement you’re taking, you can take a sigh of relief that you’ve picked the purest creatine on the market.

Supplement Articles – by Nick Hoad

Zombie Labs End of Dayz Review: Australia’s Strongest Pre-Workout?

If you’ve been around the supplement scene in Australia, chances are you’ve heard of Zombie Labs. Known for their intense, high-stim formulas and tingle loaded workouts, their newest release End of Dayz, pushes the limits once again. Promoted as the strongest pre-workout in Australia, End of Dayz lives up to the title with a monster formula stacked with over 24 active ingredients. From hard hitting stimulants to focus enhancing nootropics and pump agents, this is not your average pre-workout. Designed for serious lifters and adrenaline chasing gym rats, End of Dayz delivers a heavy, sweat soaked experience. Formula Breakdown: Does It Cover All Bases? End of Dayz aims to deliver across six key performance areas: energy, pumps, endurance, hydration, power, and focus. Here’s how it stacks up: Energy This is where End of Dayz goes full send. With 480mg of caffeine, plus additional ingredients like English Walnut Extract, Hordenine, and Synephrine, the stimulant blend hits hard and stays with you. The combination provides clean, long-lasting energy without the dreaded crash, making this one of the most intense energy formulas available. Rating: 5/5 Pump End of Dayz packs 10g of Citrulline, well above the clinical dose, to support nitric oxide production and muscular pumps. Add L-Norvaline to prolong nitric oxide activity and Pine Bark Extract to further boost circulation, and you’ve got a serious pump stack. Rating: 4/5 Power This is where the formula falls short. While B vitamins are helpful for energy metabolism, the lack of proven power ingredients like Creatine, Betaine Anhydrous, or ElevATP makes this category its weakest. Rating: 1/5 Endurance This is a strong point of the formula. Beta-Alanine is dosed at 5.5g — nearly double the standard amount — which helps buffer fatigue and improve muscular endurance. Taurine rounds out the blend, supporting hydration and calming jitters. Rating: 4.5/5 Hydration A basic hydration matrix is included with Sodium Chloride and Potassium Citrate, but key electrolytes like Magnesium are missing. It’s good for basic hydration, but not elite. Rating: 2.5/5 Focus & Mood Here’s where End of Dayz really shines. It contains L-Tyrosine, Alpha GPC, L-Phenylalanine, Alpinia Galanga, and Kanna, which work together to sharpen focus, elevate mood, and reduce stress. You’ll stay locked in and alert throughout your workout. Rating: 5/5 Overall Performance Score Energy: 5/5 Pump: 4/5 Power: 1/5 Endurance: 4.5/5 Hydration: 2.5/5 Focus & Mood: 5/5 Total Score: 22/30 Although it lacks in muscle power and high end hydration support, End of Dayz makes up for it with insane energy, intense focus, and performance driven endurance. Flavours Zombie Labs delivers on flavour with four well balanced options: Ruthless Raspberry Sour – A sharp, candy-like raspberry hit Manic Mango Nectar – Sweet, juice-like mango Sinister Strawberry Gummy – Bold strawberry with a sweet finish Wicked Watermelon – Light, refreshing, and easy to sip All flavours are easy to drink without being overly sweet. Some mixability issues are expected due to the heavy ingredient load, a quick shake before each sip usually does the trick. Price Breakdown RRP: $89.95 AUD Serves: 50 half servings (single scoop) or 25 full “Zombie” double scoops Approx. cost per scoop: ~$1.80 End of Dayz is on the premium side of the price scale, but given the high-stimulant formula and comprehensive ingredient panel, it justifies the cost for experienced users. Supplement Comparison In the high-stim category, End of Dayz goes head-to-head with pre-workouts like: TXA Dialed Carnage Nexus Per4rm Flex Performance Wired Zombie Labs Cross-Eyed It’s priced slightly higher than most, but it offers more than just energy, with pumps, nootropics, and endurance support in one of the most loaded formulas available. Who Should Use End of Dayz? End of Dayz is best suited for: Advanced supplement users chasing extreme energy and focus Early morning lifters who want to stay energised all day Fans of the old school Jack3d style pre-workouts Who should skip it: New users or those sensitive to caffeine/stimulants Anyone training late in the evening Final Thoughts End of Dayz takes pre-workout to its absolute limit, with huge energy, mood elevation, and juicy pumps. It’s not for the faint of heart, but for the right athlete, it delivers a next-level training experience. Pros: ✔ Huge stimulant hit with long-lasting energy✔ Strong pump and endurance support✔ Top tier nootropic blend✔ Excellent flavour variety Cons: ✖ Too strong for some users✖ Slightly expensive per serve✖ Lacks creatine and betaine for power✖ Basic hydration formula Verdict: If you're chasing maximum performance with zero compromise, End of Dayz might just be your new favourite pre-workout. Just be ready for the ride.

Supplement Articles – by Patrick Gustowski

Supps Simplified: The Power of Tart Cherry Extract: Recovery, Sleep, and Joint Support

What Is Tart Cherry Extract? Tart Cherry Extract is a concentrated form derived from Montmorency tart cherries (Prunus cerasus), formulated specifically for its high antioxidant content.It is rich in anthocyanins, powerful natural compounds that help support recovery, joint health, and overall wellness. Unlike tart cherry juice or dried cherries, the supplement offers a more efficient, standardised dose of these active compounds, making it a convenient and practical addition to a structured supplement routine. How Tart Cherry Extract Supplements Can Support Your Health 1. Recovery and Performance Tart Cherry Extract supplements are widely valued by athletes and active individuals for their role in promoting recovery. Research suggests that consistent use may help reduce exercise induced muscle soreness, support muscle repair, and minimise inflammation after intense training.This makes it easier to maintain training frequency and performance over time. 2. Sleep Quality Tart Cherry Extract is a natural source of melatonin, the hormone that regulates the sleep-wake cycle. Supplementation may help improve sleep quality and duration, supporting better recovery overnight. Unlike artificial sleep aids, tart cherry offers a natural and gentle approach to better rest. 3. Joint Support The anthocyanins found in Tart Cherry Extract are known for their anti-inflammatory properties. Supplementing may assist in maintaining joint comfort and mobility, an important factor not just for athletes, but for anyone wanting to stay active and mobile over the long term. 4. Cardiovascular Wellness The antioxidant effects of Tart Cherry Extract may also benefit heart health by reducing oxidative stress, supporting healthy blood vessels, and promoting better circulation. Recommended Dosage for Tart Cherry Extract For supplement forms such as capsules or powders, the general recommended dosage based on current research is: 500 mg to 1,000 mg daily. Many studies supporting recovery, sleep, and joint health benefits have used doses around 480 mg per day. It’s often best to start with the lower end of the range and adjust based on individual needs. Consistency is key, most benefits are seen after 7 to 14 days of regular use. Important Considerations Lifestyle Fit: Tart Cherry Extract supplements are ideal for individuals with high training demands, poor sleep quality, or joint discomfort looking for natural support. Consistency Matters: Benefits typically build with consistent daily use rather than immediate results. Medical Advice: Those with existing health conditions or who are taking medications (such as blood thinners or sleep aids) should speak to a healthcare professional before starting any new supplement. Supplement Quality: Always choose high quality Tart Cherry Extract supplements with standardised anthocyanin content for maximum benefit. Final Thoughts Tart Cherry Extract supplements offer a natural and effective way to support recovery, sleep, joint health, and overall health. Whether you’re an athlete aiming to stay at your best, or simply looking to improve your quality of life, this powerful extract can be a valuable tool on your journey to Live Fit.

Supplement Articles – by Nick Hoad

The Great Protein Showdown: Whey, Collagen, Plant-Based & Food Proteins.

You can’t get swole without protein. It’s a fact. Anyone will tell you that the way to build muscle starts with protein. The best part about protein is you have multiple sources to choose from. Today we’re breaking down four popular options: whey, collagen, plant based and meat proteins. Whey Protein Powder Whey protein is the favourite when it comes to protein powder. You hear someone say “protein powder” and this is usually what they’re talking about. Containing all nine essential amino acids, whey protein is ideal complete protein for any athlete looking to boost their gains and recovery. Typical servings of whey protein give you 20-25 grams, with less than 5 grams of carbs and fats. However, whey protein is derived from milk, meaning it can cause digestive discomfort to lactose intolerant people. Depending on your sensitivities, you may be able to switch to a whey protein isolate, which takes out over 90% of the lactose, but those with severe lactose intolerance or milk allergies should use caution. Plant-Based Protein Powder If you’re avoiding animal based products, plant-based proteins are perfect. Coming from peas, watermelon seeds, soy, pumpkin, and various other vegan sources. Some of these are a complete protein, like soy, where others combine different sources to create the full amino acid profile. With the addition of being easier on the stomach, especially for people that can’t have whey, plant proteins also have extra nutrients like fiber, antioxidants and healthy fats. Per serving, you’ll get around 15-20 grams of protein, with 2-10 grams of carbs and fats. The downside to all that is that plant proteins have been seen to have slightly less bioavailability compared to animal based proteins. However, this is lessened with complementary plant proteins like rice and pea. They’re also widely known for their grittier texture when in a shake, but blends are becoming better as time goes on. Collagen Protein Powder Collagen is becoming more and more popular due to its benefits to skin, joints and tendons. Being rich in glycine, proline and hydroxyproline, it’s great for supporting joint and skin health. However, collagen proteins are not a complete protein, lacking in tryptophan, an essential amino acid. A usual serving gets you 10-15 grams of protein, with low fats and carbs. It won’t contribute to muscle growth as much as other protein sources. However, it’s perfect for those wanting to focus on their skin and joint health. Collagen powders mix very well, so they can be mixed into a smoothie or shake. Meat If you’re looking to get your protein in, the main source that you should be looking at is food. Animal based proteins from meat sources are packed with essential amino acids and are easily absorbed by the body. Meat sources like beef, fish and chicken are big players in any high protein diet looking for muscle building and recovery. 85g-100g of meat provides anywhere from 20-30 grams of protein, with varying fats and carbs, depending on the cut of meat. With a generous amount of protein, meats also contain nutrients like iron, zinc and vitamin B12. While meat is nutrient dense, it’s the least convenient protein source because it needs to be cooked. It also raises concerns with those who prefer less animal products in their diet. Plant-Based Foods If you’re not a fan of meat, there are still options for food that’s high in protein. Plant based foods like tofu, tempeh and legumes are additions to your diet that give you the meat free protein hit. As an example, 100g of extra-firm tofu gives you 10g-12g of protein. Much like their animal counterparts, these protein sources also require a bit of time to prepare, but they’re faster to prepare and they offer a great alternative to meat. Which Protein Source Reigns Supreme? When it comes to protein, there’s no shortage of where you can find it. Each source has its own benefits and factors to consider. The best choice of protein source depends on your diet, goals and preferences. Make sure to do your research and you’ll be kicking goals in no time.

Supplement Articles – by Nick Hoad

Why Does My Fat Burner Make Me Hot?

Have you ever taken a fat burner and noticed you get a bit warm, start sweating bullets, or notice your heart rate increase slightly? Then you’ve just experienced thermogenesis firsthand. You’ve probably seen on your fat burner tub something like “Thermogenic blend”, but what causes thermogenesis? Does it actually translate to fat loss? Let's find out. What’s Thermogenesis? Thermogenesis is your body’s natural heat production. The fuel for this fire is calories. Pairing that with a calorie deficit, and hard training, you’ve got a one-way ticket to lean-ville. When supplement companies found this out, they packed their fat burners with ingredients that amplify it. Caffeine: The King Of Thermogenesis Caffeine is the champion of thermogenics, it’s in the majority of your fat burners for a reason. Stimulating the nervous system and kickstarting lipolysis, the breakdown of stored fat for energy. Studies say that depending on dosages and tolerances, it can boost metabolic rate by 3-11%. Plus, it has the added benefit of giving you a boost of energy. One thing to look out for is your body adapting to caffeine over time, which can reduce its effects. If your fat burner has a heavy hit of caffeine, make sure you’re cycling it so that its thermogenic effects stay strong. Capsaicin: Turning Up The Heat Ever noticed that you get a bit sweaty when you’re eating spicy food? That’s capsaicin working its magic. Found in chilis and other spicy foods, this compound activates receptors that signal the body to produce heat. Research shows that capsaicin can increase the calories you burn at rest, as well as help burn fat. This makes it a powerful thermogenic in fat burners. Unlike caffeine, you don’t build up a tolerance for capsaicin. It’s also been shown to reduce appetite. It’s a two-for-one deal! One thing to look out for is higher dosages can cause digestive discomfort. Green Tea Extract: A Heated Sidekick Green tea extract, specifically EGCG (epigallocatechin gallate), an antioxidant found in most teas, works with caffeine to enhance thermogenesis. This combo stops the breakdown of norepinephrine, a hormone that helps your body break down fat. When by itself, the fat oxidation of green tea extract is relatively mild. However, when mixed with caffeine, green tea extract saw a 17% boost in fat oxidation. In most stim fat burners, you’ll see these two paired together. Synephrine: The Safer Ephedrine Alternative? If you go way back, you’ll probably see a few pre-workouts and fat burners with ephedrine, a powerful stimulant and metabolism booster. Due to multiple heart health issues that it caused, it was banned. Synepherine, found in bitter orange extract, has been found to mildly mimic those fat burning effects, without the risk of a heart attack. Even though it has effects on its own, there’s some research that suggests synephrine is most effective when combined with other stimulants, like caffeine. This makes a heightened thermogenic effect, but be careful with dosages, as stacking stimulants can risk more side effects. Do Thermogenics Work? Putting it short: yes, but it isn’t going to do it magically. Thermogenics can boost the calories and fat you burn, but you can’t supplement your way out of a poor diet and lack of exercise. Treating thermogenics as an enhancement to your diet and training will make them shine the brightest. Remember to be safe with stimulants, and monitor your intake to mitigate side effects. Happy burning!

Supplement Articles – by Nick Hoad

How To Properly Fuel Your Workouts

Ever noticed that your body seems to hill a wall mid workout? You’re lifting heavy, having a good time, and suddenly you feel sluggish and weak. That’s your body saying “Hey, I’ve got no fuel left!”. Having no fuel doesn’t mean that you need to go smash protein bars at your gym counter to get back in the game. There are some supplements that you can throw in a shaker and have during your workout that’ll give you a boost in performance, help with recovery, and stop fatigue in its tracks Essential Amino Acids (EAAs) Probably the most popular intra-workout supplement, amino acids come from proteins that your body digests. This makes them perfect for muscle repair and growth. EAAs are nine amino acids that the body can’t make on its own. We get these EAAs from our diet, or in this case supplementation. Among the nine EAAs, are BCAAs. leucine, isoleucine and valine have been studied to have recovery benefits when in a 2:1:1 ratio (2g of leucine for every 1g of isoleucine and valine) When you workout, your body breaks down the protein in your muscle into amino acids. Supplementing with amino acids, especially when your protein intake is low, can give your body a better environment to maintain muscle, or even grow. BCAA’s help by promoting muscle protein synthesis, helping your body recover quicker from those hard workouts. Carbohydrates (Carbs) When you’re training hard, your body’s energy comes from carbs. These carbs are stored in the muscles and liver as glycogen. When you exercise, the glycogen in your muscles are broken down to give you a steady pace of energy. You only have a limited supply, and once you run out, fatigue comes in and your performance drops. Throwing in some fast digesting carbs into your intra workout stack can refuel the glycogen storage whilst you're working out. Keeping glycogen up when your training can keep your body sustaining energy, get your endurance up and maintain that high intensity you started the session with. Electrolytes If you ever train in a hot and humid environment, and you’re sweating bullets, you’re losing electrolytes. Sodium, potassium and magnesium are minerals that have big parts to play in nerve function, muscle contractions and hydration. When you’re sweating through your shirt and not keeping your electrolytes up, you’ll start to see muscle cramps, a decrease in performance and dysregulated body temperature. Incorporating an intra workout that contains electrolytes replenishes the lost minerals, helping your performance and preventing dehydration. Additional Beneficial Ingredients It doesn’t just stop at amino acids, carbs or electrolytes. Here are a few additions to look out for in your next intra workout supplement that can enhance your training: Citrulline: A big part in blood flow and muscle pumps, citrulline can also help with nutrient delivery and waste removal. Creatine: A big player in the production ATP, adding creatine during your workouts can raise your strength and power during those grueling sessions. Conclusion Adding in some intra workout supplements to your stack can give your body the fuel to get through those heavy, gruelling workouts. By enhancing performance, keeping energy levels up and helping with recovery, a blend of carbs, amino acids, electrolytes and other ingredients that support performance, you’ll be able to run circles around the competition.

Supplement Articles – by Nick Hoad

The Ultimate Cheat Sheet For Losing Fat

It’s no small feat, losing fat. It’s hard work and can be downright confusing at times. However, with the right strategy and a sprinkle of consistency, you’ll have a surefire recipe to make the fat loss journey much more smoother and effective. If you’re preparing for a holiday, a photoshoot, you want to feel healthier and more comfortable or you are just starting out in the gym, this cheat sheet gives you the essentials that you need to cut the fat and get you feeling good. Step 1: Calculate, Deficit And Conquer If there’s one thing that you should take away from this cheat sheet, it’s calories in vs. calories out. If you want to lose your excess body fat, then your body needs to use the fat as an energy source, rather than the food you eat. Here’s how to get started: Finding Your BMR (Basal Metabolic Rate): Your BMR is how many calories you’re burning when you’re resting. There are plenty of calculators online that can help you figure this out. The majority use these equations: Men: BMR = (10 × your weight in kg) + (6.25 × your height in cm) - (5 × your age) + 5 Women: BMR = (10 × your weight in kg) + (6.25 × your height in cm) - (5 × your age) - 161 Measure Your Movement: To make your BMR more accurate, you can multiply it by these numbers, depending on how active your lifestyle is: 1.2 for a sedentary lifestyle (Little to no exercise) 1.55 for a more active lifestyle (Exercise 3-5 days a week) 1.9 for a very active lifestyle (Very hard exercise / physically demanding job) Drop the Calories: Once you’ve got your BMR sorted, drop the total calories depending on your lifestyle, so you can lose fat at a sustainable pace. This can be from 300 to 500. Example: A 25 year old woman, that is 85kg, 175cm tall and is moderately active would use the equation like this: Finding Resting Calories: (10 × 85) + (6.25 × 175) - (5 × 25) - 161 = 1657.75 Adjusting for Movement: 1675.75 x 1.55 = 2597.413 Dropping calories: 2597.413 - 300 = 2297.413 So working on that, rounded up, 2300 calories is the aim to lose fat for our example. Step 2: Upgrade Your Eating Once you’ve got your calories sorted, now it’s time to get the nutrition right. Here are a few tips to get you eating like a king (a shredded king) Prioritise Protein: A daily target of 1.6g-2.2g of protein per Kg of body weight is the perfect spot to make sure your muscles are healthy, Feast on Fibre: When in a deficit, you’re going to be hungry all the time. Adding in fibre filled foods like some fruits, vegetables and whole grains keep you full for longer. Chuck Sneaky Calories: You’ll find calories in everything you eat and even drink. Swapping out things like oil, sauces, energy drinks and coffees for lower calorie options will keep you in a deficit without the speedbumps. Step 3: All Aboard the Strength Train If you’re wanting to look toned and muscular, keeping your gains when you’re cutting is a must. On top of making your physique look shapely, muscle can also boost your metabolism, burning more calories. When doing strength training, stick to these Weightlifting is crucial for maintaining muscle while in a caloric deficit. Muscle not only shapes your physique but also boosts your metabolism. Stick to these fundamentals: Frequency: Training 3-5 times a week gives you plenty of room for recovery Programming: Focusing on the main compound variations like squats, deadlifts and presses hit multiple muscle groups. Add in some isolations on top of that for any weaknesses in your physique. Progression: The main key to any strength program is progression. Making sure you push out one more rep than last week will give your muscles the kick up the butt to grow. Step 4: The Power Of Movement You don’t have to be in the gym to be burning calories during the day. Easy daily movements can be added into your day to help you burn fat. Stepping it up: Using a tracker to count your steps is a big part of fat loss. Aiming for around 8,000 - 12,000 a day will help burn the calories. However, something as simple as going for a walk is enough to get started. Heart Gains: Throwing some low intensity steady state (LISS), like walking or cycling, with some high-intensity interval training (HIIT), like stairmaster or the elliptical 2-3 times per gives you that calorie burn that you look for. It also helps with your heart health, which is never a bad idea. Step 5: Strategic Supplementation A perfect tool for fat loss is supplements. Although they can never replace your diet and exercise plan you’ve made, you can add these in for some enhancement to your journey. Fat Burners: Although they can’t replace a solid diet and hard training, they do help. With ingredients like carnitine, caffeine and green tea extract, these supplements will slightly boost metabolism and give you some energy as well. Protein Powder: Hitting your protein goal can be hard through food, but by supplementing it with a solid protein powder, you can hit those targets much easier. Creatine: Sure, creatine doesn't specifically target fat loss, but it’s a helpful supplement for maintaining strength and power. Step 6: Monitor And Adjust The road to fat loss isn’t a straight line, your body will adapt to your efforts and you’ll plateau. If you track these metrics weekly, you’ll be able to stay on track and outpace the plateaus: Weight: Weighing yourself at the same time either daily or weekly can show you how your body reacts to the deficit. Measurements: Measuring around your waist, hips and other areas can give you an idea of how your body is changing from fat loss. Photos: The scales don’t show everything. Taking photos of your physique can be beneficial in showing how far your physique is coming. If you ever notice progress stalls, don’t stress. If you’re being consistent, drop the calories or increase movement. The biggest part is consistency. Tick all the boxes daily and watch your body transform over time. 5 Bonus Tips for Fat Loss Success Sleep Matters: Your sleep is a big part of recovery, aim for 7-9 hours a night Stay Hydrated: Water helps in many different ways, 2-3 litres a day is the sweet spot Manage Stress: A boost in cortisol promotes fat storage, we don’t want that in a cut. Endgame: The game isn’t over when you’ve lost the weight. Keeping it off with the same consistency will be effortless once you’ve hit that goal weight. The Bottom Line When shredding down, you need a balanced approach to good nutrition, hard training, a solid supplement stack and healthy habits. By using this cheat sheet, you’ll be equipped with the knowledge to jump into a cut and do it effectively. Stay patient and adjust your goals as you progress. Make sure you do your research and stay safe. Happy Shreds!

Supplement Articles – by Kenzie Barratt

Creatine and Dementia: Could This Simple Supplement Protect Your Brain?

Creatine has long been a staple for gym goers, but recent studies suggest it might do more than help you lift heavier or push through extra reps. Research is uncovering its potential to slow the progression of neurodegenerative diseases like Alzheimer’s and Parkinson’s, making it a surprising player in brain health. What Is Creatine? Creatine is a naturally occurring compound stored in your muscles and brain. Discovered in 1832, it gained popularity after the 1992 Olympics, when athletes credited it with boosting their performance. Its primary role is to store and replenish energy, helping your body handle intense activity. While creatine doesn’t directly build muscle, it allows you to train harder, paving the way for better results. Today, creatine’s popularity has soared thanks to viral trends on social media platforms like TikTok and Instagram. But its benefits go far beyond the gym, including antioxidant properties and the ability to protect brain cells. Huntington’s Disease Huntington’s is a genetic disorder with no cure, and most patients only live about 20 years after diagnosis. Research has shown that creatine might help reduce brain deterioration in people with Huntington’s and even extend their lifespan. While these findings are promising, more studies are needed to confirm its effectiveness. Parkinson’s Disease Parkinson’s is another neurodegenerative condition that currently has no cure. Early research suggested that creatine might protect brain cells and slow the progression of Parkinson’s, but larger trials did not find significant benefits. Although the results have been mixed, scientists continue to study creatine as a potential therapy. Alzheimer’s Disease Alzheimer’s is one of the most common forms of dementia, but its early stages are difficult to diagnose. Research has revealed that people with Alzheimer’s tend to have lower natural creatine levels in their brains. Supplementing with creatine could help slow the progression of the disease, although the exact mechanisms remain unclear. ALS (Lou Gehrig’s Disease) ALS is a condition that gradually robs patients of muscle control by damaging motor neurons. Animal studies have shown that creatine improved motor function and survival rates in models with ALS-related genes. However, human trials have had mixed results, and more research is needed to determine if creatine could benefit those with ALS. Stroke Prevention Studies suggest that creatine could help prevent strokes by supporting brain energy metabolism. It might also assist in recovery by reducing damage to brain cells. While the evidence is still emerging, this adds to creatine’s potential role in maintaining brain health. Memory Loss Creatine has also been shown to improve working memory, which is the ability to create and retain new memories. This is especially helpful for older adults and people on plant-based diets, who tend to have lower creatine levels. How Does Creatine Work? Creatine’s ability to cross the blood-brain barrier is key to its impact on brain health. Once in the central nervous system, it helps produce and store energy while protecting cells from oxidative stress. These effects may explain its potential to slow the progression of neurodegenerative diseases. Beyond brain health, creatine is being studied for other uses, including reducing chronic pain, supporting heart function, and even lowering the risk of preterm labor. Why Creatine Deserves Your Attention Creatine’s reputation as a workout supplement is well-earned, but its broader health benefits make it worth considering for everyone, not just gym goers. It’s easy to add to your routine, whether you mix it into a shake or take it with water before or after a workout.

Supplement Articles – by Patrick Gustowski

The Gut: Your Second Brain!

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

Supplement Articles – by Nick Hoad

The Best Supplements For Hyrox

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

Supplement Articles – by Nick Hoad

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

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

Supplement Articles – by Nick Hoad

Whey Protein: Why Is It Getting More Expensive

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

Supplement Articles – by Nick Hoad

Detoxes: Biggest B.S in the Fitness Industry

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

Supplement Articles – by Nick Hoad

Debunking Supplement Myths: Part 2

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

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

Supplement Articles – by Nick Hoad

The Hangover Cure: How Supplements Can Help

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

Supplement Articles – by Nick Hoad

Debunking Supplement Myths

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

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 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

Supps Simplified: 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 youre 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 thats 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 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.

The Power Of Beta-Alanine: Benefits & Side Effects

Benefits Of Beta-Alanine

Who Can Benefit From Beta-Alanine?

The Tingly Feeling: Paraesthesia

Managing The Tingling Sensation

Pre-Workouts Without Beta-Alanine

Featured products

Pre-Workouts With Beta-Alanine

Featured products

Our Tingling Takeaway

Leave a comment

The Power Of Beta-Alanine: Benefits & Side Effects

Benefits Of Beta-Alanine

Who Can Benefit From Beta-Alanine?

The Tingly Feeling: Paraesthesia

Managing The Tingling Sensation

Pre-Workouts Without Beta-Alanine

Featured products

Pre-Workouts With Beta-Alanine

Featured products

Our Tingling Takeaway

Leave a comment

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