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by Brandon Verde

Debunking Caffeine Myths

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

by Nick Hoad

L-Carnitine: The Key To Your Summer Shreds

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

by Brandon Verde

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

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

by Nick Hoad

Gut Instincts: Taking Control Of Your Digestion

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

by Brandon Verde

The Power Of Beta-Alanine: Benefits & Side Effects

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

by Vince Lawrence

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

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

by Brandon Verde

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

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

by Brandon Verde

Missed a Creatine Dose? Here’s What to Do

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

by Brandon Verde

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

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

by Brandon Verde

Top Supplements For Cycling

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

by Brandon Verde

Ozempic: A New Tool In The Fight Against Obesity

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

by Brandon Verde

The Importance Of Electrolytes For Hydration

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

by Brandon Verde

A Guide To Creatine Timing

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

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.

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!

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.

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.

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.

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!

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.