When you're starting out with strength training, you begin putting your body through a whole new set of challenges in order to reshape and change it. In order for your body to fully meet the demands you're placing on it, you need to supply it with the right nutrition, and that means making some modifications to your diet. Many beginners are overwhelmed at the prospect of altering their diets, but it really can be simple when you know what nutrients you need to increase.
Pre-Workout Nutrition
Before you hit the gym, feed your body the following nutrients to improve your endurance and ensure that you can give it your all rep after rep:
Carbohydrates Complex carbohydrates like whole grains and sweet potatoes are beneficial prior to a workout because they provide a quick energy source.
Fast-absorbing Protein Protein powders that become rapidly absorbed and are utilized by the body quickly like whey protein supply the amino acids needed to support energy levels during workouts.
Creatine Monohydrate If your goal is to build mass, taking a creatine monohydrate supplement prior to your workout will give you more of the nutrient that is used to supply energy to the muscles. Most experts recommend 2 to 5 grams of creatine before each training session.
Beta-alanine This amino acid can reduce the amount of energy expended by the muscles during reps, so that you grow fatigued at a slower pace.
Mid-Workout Nutrition
Stay energized through your workout with:
Amino acids Branched-chain amino acids can assist during long, grueling workouts and help to keep your body from burning muscle in place of fat.
Electrolytes Sweating causes you to lose water and vital salts, which can make you deficient of calcium, chloride, magnesium, phosphorous and potassium.
Electrolyte drinks and supplements can replenish all of these important nutrients mid-workout.
Post-Workout Nutrition
Help your body recover after exercise and support muscle growth with:
Protein Without protein, your body can't build new muscle tissue, so it's important that you consume protein post-workout. Most studies show that the best approach is to use more than one type of protein to give your body the benefits of both fast and slow-acting nutrients like whey and casein protein, respectively.
Branched-chain amino acids If you're following a low-calorie diet to lose weight and working out, treating your body to as many as 10 grams of branched-chain amino acids can help you quickly replenish energy levels in the muscle tissue.
Fast Carbs While not mandatory following a workout, if you're feeling wiped out and unable to function, a fast-acting carbohydrate or glycogen support supplement can help you restore your energy levels and get back to the activities of your day.
If you find yourself struggling to get all of the nutrients that you need through your basic diet alone, Sportsfuel Supplements has dietary supplements that can help you bridge the diet gap and support your body before, during and after your workouts.
Whether you're an athlete, serious about weight training or just looking to get more out of your workouts, creatine is definitely a supplement that you should consider taking.
As New Zealand's first choice supplement store, we stock dozens of creatine supplements from the world’s highest quality brands. If you're already a creatine convert, head over to our creatine supplement selection to find one that fits your lifestyle and workouts.
In this guide, we'll explain exactly what creatine is, what benefits it can bring to your workout and nutrition regimen, and how you should take it to optimise its effects. For those still wondering “what is creatine exactly?” and if you should be taking it, keep reading to find out everything you need to know.
What is creatine?
Creatine is an organic acid that occurs naturally in the body. It's mostly stored in skeletal muscle, where it acts as an energy reserve for intense bursts of activity such as sprinting or lifting weights. It has the ability to rapidly produce ATP (adenosine triphosphate), which is used as energy for all cells in the body, primarily muscle. Thanks to this unique trait, creatine is known to have numerous benefits for strength training and other potential applications as well.
Creatine was discovered in 1832 and initially isolated in pure form by researchers in the mid-1800s. Today, creatine is available as a dietary supplement and remains one of the most popular sports supplements on the market.
How creatine works
So, how does creatine work? When your body is working intensely, it relies on ATP for energy. However, ATP can only supply energy at a specific rate. So if you're pushing your muscles to their maximum, your body depletes its energy stores faster than they can be replenished.
This is when creatine comes into play. When ATP is depleted, creatine phosphate (CP) stores are broken down to form more ATP for energy. This reaction produces a lot of energy quickly, which is what you need for explosive and powerful movement.
Most adults store around 120g of creatine in their bodies, but you can increase this through supplementation. Essentially, by taking creatine, you can increase the total pool of CP in your body, which can be broken down to create ATP during workouts — giving you more energy for more effective workouts.
The different forms of creatine
You've probably seen many different forms of creatine supplements on the market. But which one should you choose?
Creatine monohydrate is the most extensively studied and common form of creatine supplement available. It has been researched for over 20 years and is well known to be safe.
Creatine hydrochloride (HCL) is another popular option. It's claimed to be more water-soluble than creatine monohydrate, allowing it to dissolve in the body more quickly. If you experience bloating or digestive discomfort from creatine monohydrate, then this may be a good option to consider.
Creatine citrate, creatine phosphate, magnesium creatine chelate and Kre-Alkalyn (buffered creatine) are also commonly available, but there's not been as much research done to support their use.
Several major supplement brands offer their own formulations of creatine. As long as you're buying from a reputable brand, then you can be confident that the creatine is at least 99% pure. Any supplements that are labelled as "creapure" promise 99.9% purity.
Some creatine supplements are micronised, which means they're ground up into finer particles. This allows the supplement to dissolve in liquids more easily and can make it easier for you to mix your creatine powder with water or a sports drink.
If you're not keen on the powder texture of standard creatine monohydrate supplements, you might like to try creatine capsules. Capsules can be a convenient way to take creatine, especially if you're in a loading phase and taking high doses.
The benefits of creatine
Creatine has numerous benefits that can enhance your strength and performance in training, particularly during weightlifting or high-intensity interval workouts.
Creatine can provide a boost in strength and endurance so you can push yourself harder for longer.
Creatine benefits muscle recovery between sets and exercises so you can train harder, lift heavier weights or do more reps with a given weight.
It can help create new muscle tissue and increase lean body mass. In turn, this helps improve overall body composition and boosts your metabolism.
Creatine helps pull excess water into the muscles, allowing them to swell and look bigger. As well as providing psychological benefits such as increased confidence in the gym, this can help with muscle growth and performance.
Taking a creatine supplement can increase your energy levels and improve mental focus, allowing you to push yourself further during training so you can get the most out of your workouts.
Creatine has also been shown to have neuroprotective effects as well as benefits for cognitive performance.
Are there any side effects of taking creatine?
Creatine is considered highly safe, and its side effects are typically mild. However, some people experience mild stomach discomfort or cramping when taking creatine, especially at higher doses (20+ grams per day).
It's also a good idea to take creatine with a large glass of water and plenty of sodium (salt) since it pulls more fluid into the muscles.
You can minimise any potential adverse creatine side effects by talking to your healthcare provider, following dosage directions and increasing your water intake. You might also like to experiment with taking creatine at different times of the day, such as before or after training.
Most creatine supplements also contain other ingredients such as magnesium, dextrose or rice flour. These can help reduce any potential side effects further by providing more water and carbohydrate for better uptake into muscle tissue.
Who should take creatine?
Creatine is best suited for people who are regularly participating in intense workouts or weightlifting sessions. It can also enhance the performance of endurance athletes since it provides more energy for muscle contractions, which allows you to work harder for longer periods of time.
Creatine is a safe and well-tolerated supplement with numerous benefits, so anyone with a healthy diet and an active lifestyle may improve their health and be able to push themselves harder physically by adding it to their daily routine.
However, creatine supplements should be avoided if you are pregnant or breastfeeding since there is a lack of research in this area. You should also avoid taking creatine if you have a history of kidney disease or liver problems since it can increase the workload on these organs and lead to health complications. Always consult a health professional before taking any form of supplements.
How to take creatine
Creatine can be taken before or after training. We recommend taking it after your workout as this is generally better tolerated and can help reduce any stomach issues.
You can increase the effectiveness of your creatine supplement by taking it with a meal that contains carbohydrates and protein. This will help improve uptake into muscle cells and reduce any potential side effects of taking creatine on an empty stomach.
You can take creatine alone or in combination with other supplements such as protein powders, post-workouts and weight gainers. A dose of around 5g per day (1.5g for HCL) will usually suffice. An easy and popular way to do this is to mix your creatine with your other supplements and add it into a smoothie.
It's important to drink plenty of water with your dose since this can help improve uptake into muscle tissue and reduce any potential side effects.
Avoid taking creatine with caffeinated drinks such as coffee since this can limit creatine uptake into muscle cells and reduce its benefits.
Creatine can be taken daily for indefinite periods of time without any adverse health effects. However, it's less effective if you take the same dose every day over weeks or months at a time. This is because your body will eventually adapt to the dose, which leads to less uptake into muscle tissue.
How to cycle creatine
This leads us to cycling. Cycling creatine is an effective way to get the most out of creatine supplementation. To do this, you can simply take a one-month break every few months or follow a loading and maintenance cycle as follows:
Creatine loading phase
Creatine loading helps increase the uptake of creatine into muscle cells, which makes it more effective at boosting strength, energy and endurance during training.
Loading with 20g per day for up to five days is considered safe and most people will experience significant results from a creatine overload phase, even if they are already taking a regular dose on a daily basis.
Maintenance phase
After the loading phase, continue taking your regular dose of around 5g per day for at least one week. Then, reduce your dosage to one or two servings per week as a maintenance dose.
Time off
After about three months of this cycle, stop taking creatine for around four weeks and then begin the loading phase again, after which you can continue with this creatine cycle on and off.
When to take creatine
A common question many people have when they first start taking this supplement is when to take creatine for best results. You may be wondering if you can get the same benefits from taking it before or after your workout.
The main benefit of taking creatine after your training session is that this provides a boost in energy. It helps improve muscle recovery afterwards, so you will be able to train harder and more frequently throughout the week.
Taking creatine before your training session doesn't work as well for most people since it can lead to muscle cramping and, occasionally, nausea. If this happens, you won't be able to train as hard or you may even have to end your workout early.
However, some people may experience better results when taking creatine before their workout rather than after, so it's a good idea to experiment with both options and see which works best for you.
It's best not to take creatine on rest days as this can make you feel bloated, weigh down your performance in the gym and lead to poor sleep.
How to train on creatine
When using creatine, you should aim to train intensely for at least one hour in order to activate all your muscle cells and get the most benefit from taking it.
Combining creatine supplementation with resistance training will give you optimal results — this type of exercise helps increase the uptake of creatine into muscles to help improve strength and endurance.
However, you can take creatine before or after any kind of workout to give you more energy, reduce your recovery time and improve your strength, power and endurance during training.
Creatine can also be combined with other supplements to give you even better results. These include pre-workout supplements, protein powders, amino acids and carbohydrate powders.
Can I take creatine while cutting?
Creatine supplementation can be effective for weight loss since it helps promote muscle growth, strength and endurance during resistance training. If you're cutting, then creatine may help reduce any potential losses in lean tissue since taking it is associated with higher rates of protein synthesis and retention of muscle glycogen.
Creatine may also be helpful for preventing any weight loss from slowing down as you get closer to your target. It is an excellent supplement to take if you're trying to lose fat while maintaining or even building lean tissue.
Using creatine while cutting can also suppress your appetite, so it's easier to stick with a calorie deficit for weight loss.
Get creatine supplements from Sportsfuel to supercharge your workouts
Creatine is safe, effective and is one of the best supplements for boosting your strength, power and endurance during training. At Sportsfuel, we offer one of the widest ranges of supplements and sports nutrition in New Zealand, including all the top brands.
To find out which is best for your training goals, take a look at our range of creatine supplements online today.
References:
1. Wang, C., Lin, S., Hsu, S., Yang, M. and Chan, K., 2017. Effects of Creatine Supplementation on Muscle Strength and Optimal Individual Post-Activation Potentiation Time of the Upper Body in Canoeists. Nutrients, 9(11), p.1169.
2. Cooke, M., Rybalka, E., Williams, A., Cribb, P. and Hayes, A., 2009. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. Journal of the International Society of Sports Nutrition, 6(1).
3. Olsen, S., Aagaard, P., Kadi, F., Tufekovic, G., Verney, J., Olesen, J., Suetta, C. and Kjaer, M., 2006. Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training. The Journal of Physiology, 573(2), pp.525-534.
4. Powers ME, Arnold BL, Weltman AL, et al. Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution. J Athl Train. 2003;38(1):44-50.
5. Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018;108:166-173. doi:10.1016/j.exger.2018.04.013
6. Beal MF. Neuroprotective effects of creatine. Amino Acids. 2011 May;40(5):1305-13. doi: 10.1007/s00726-011-0851-0. Epub 2011 Mar 30. PMID: 21448659.
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You can minimise any potential adverse creatine side effects by talking to your healthcare provider, following dosage directions and increasing your water intake. You might also like to experiment with taking creatine at different times of the day, such as before or after training.
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In our last article we identified some of the most important ingredients to look for in a quality fat burner. (If you didn’t catch the article, you can read it here: “The Important Ingredients To Look For In A Quality Fat Burner”)
To follow on from that, we thought we’d make the task of choosing a quality fat burner even easier. We’ve done this by creating a list of our favourite fat burning products and why we think they’re fantastic options to assist you on your weight / fat loss journey. Hopefully this helps narrow down the endless choices and gives you an insight into the different types of fat burners available.
Here are our top 5 fat burning supplements of 2019 so far:
1. “OxyShred Fat Burner” - By EHPLabs
First up we have OxyShred by EHPLabs, one of the longest running and most popular fat burners on the market. The old saying: “if it ain’t broke, don’t fix it” couldn’t be more true with this time tested fat burner. We love OxyShred because it stands by its unchanged and proven formula without having to rely on 'edgy' new ingredients or overloaded stimulants.
Stand-Out Ingredients:
You'll find many powerful fat burning ingredients in OxyShred, the first being Acetyl l Carnitine. This fat mobilizer encourages the transportation of fat cells into the mitochondria of your muscles, where it can then be used for energy.Â
OxyShred also comes with a lively dose of Olive Leaf extract, which helps balance your blood sugar - as well as lowering blood pressure, cholesterol, and triglycerides (a type of fat found in your body).
Finally, this fat burner contains Green Coffee Bean extract, which increases your metabolism and is a source of chlorogenic acid. Chlorogenic acid assists weight loss by reducing the absorption of glucose and fat in the gut.
Strength And Versatility:
With only 150 mg of caffeine per serve, OxyShred can be used by anyone no matter their stimulant tolerances.Â
In terms of versatility, you can either take one scoop of OxyShred in the morning and at mid day, or you might take two scoops before you workout and use it as a pre-workout fat burner. This will allow you to make the most of the fully dosed ingredients during this short window of time.
Check out the OxyShred Fat Burner!2.”Ripped Freak” - By PharmaFreakRipped Freak by PharmaFreak is our most popular and widely known 'capsule fat burner.'
Capsule fat burners aren’t usually as complete as powder burners (because of the limited space inside the capsules), but to make up for this they generally double down on specific areas of performance. Ripped Freak is no exception and packs a powerful punch.
Many of our customers also claim it has the best energy and appetite suppression of any fat burner out there.Stand-Out Ingredients:Â
The Ripped Freak label fully discloses its ingredients and doses which is always helpful for users.
Like OxyShred, Ripped Freak contains common fat burning ingredients like Green Coffee and Olive Leaf extract.
This fat burner also includes Arabica extract for a healthy dose of caffeine, as well as Green Tea extract which increases metabolism and acts as a source of catechins. Catechins are natural antioxidants that help prevent cell damage and provide other benefits.Â
Ripped Freak also contains Grains Of Paradise, an ingredient that increases thermogenesis and calorie burn. It does this by turning white adipose tissue into brown adipose tissue. Adipose tissues are basically fat tissues which store excess calories in the body.
Strength And Versatility:
Ripped Freak has around 330 mg of caffeine per capsule (quite a bit more punch than our first fat burner), with a recommended one capsule taken two times per day (morning and lunch). For maximum effect, we also recommend combining this fat burner with L-carnitine and CLA (Conjugated Linoleic Acid) to make up for the components it lacks.
Check out the Ripped Freak Fat Burner!3. “ATP T432 Plus” - By ATP ScienceATP T432 Plus is a groundbreaking product developed by the team at ATP Science. T432 is not your typical fat burner, but more like a "whole-food sourced thyroid regulator" - with a host of powerful fat burning ingredients thrown in for good measure.Stand-Out Ingredients:Â
One of the most powerful ingredients found in this fat burner is Forskolin (Coleus Forskohlii).Â
Forskolin turbocharges your body by simultaneously increasing your heartbeat and acting as a bronchodilator (opening up the airways in your lungs and allowing more airflow and oxygen). There’s also Tyrosine, which is an ingredient usually present in pre-workout supplements that helps with focus and mental cognition.
Another important ingredient found in T432 is chromium, which helps with balancing blood sugar and regulating insulin. Strength And Versatility:
This product is fairly versatile to use and its ideal dose depends on your bodies current thyroid level. However, the standard dose is taking one cap three times per day.
Check out the ATP T432 Plus Fat Burner!4. “ATP AMP-V” - By ATP ScienceIf you’re looking for a fat burner to help kick-start your morning, you'll love ATP’s AMP-V.Â
Whole food sourced and artificial free, this fasted cardio fat burner helps your body get into an ideal state for burning fat on an empty stomach.Â
AMP-V is also a great source of omega fatty acids and gives your body a natural energy boost. It also suppresses your appetite without needing caffeine.
Stand-Out Ingredients:
When it comes to ingredients, this fat burner is unique in the fact that it utilizes fats and oils.
This includes CLA (conjugated linoleic acid), coconut oil, and peppermint oil - which are all designed to supply fast absorbing and easy fats to use as fuel. This primes your body to use fat as an energy source.
Strength And Versatility:Â
This product is incredibly versatile and can be used with almost anything (we recommend combining it with carnitine before exercise).Â
You can also add it to your black coffee first thing in the morning, or you might choose to use it between meals as a boost and to help suppress your appetite.
Check out the ATP AMP-V Fat Burner!5. “Hyper Shred” - By BSNLast on the list is what we consider to be more of a "pore" exercise fat burner. A single dose per day fat burner designed to ramp up calorie burning and thermogenesis over a short period of time (approximately 4-6 hours).Â
BSN's Hyper Shred ticks almost all of the boxes we like to see in a quality fat burner. It has a good dosing, it helps with increasing mood, and it contains a high dose of capsimax for thermogenesis.
Stand-Out Ingredients:
The first crucial ingredient is Acetyl l Carnitine, which we've already talked about as being essential for fat burning. The dosage is 1.5g per scoop which is the perfect amount for a fat burner.
Hyper Shred also contains Longan extract (Euphoria Fruit Extract ™), an amazing ingredient that increases mood and the overall feeling of wellbeing.
Another powerful ingredient is Red Pepper extract (Capsimax ™) which comes in double the usual dose, giving this fat burner an extra spicy kick.Â
A full dose of this with your pre-workout will have you sweating like crazy, making your body work overtime to regulate your temperature - burning more calories in the process.
Other great ingredients include: Tyrosine to help with focus and mood, caffeine for energy and l-theanine to take the edge off.
Strength And Versatility:Â
Hyper Shred can be used by either taking one scoop before you workout, or by taking half a serving two times per day. In terms of strength, Hyper Shred also contains 250mg caffeine per scoop, so be prepared for a serious boost.
Check out the Hypershred Fat Burner!
Musclepharm Wreckage Pre Workout is the latest addition to Musclepharm’s product range formulated to improve athletic performance, strength, and health, without the use of banned substances.
One of the reasons I love Musclepharm products is that they’re tested and certified by Informed Choice. This means they're certified and batch tested to contain no banned substances so I can comfortably recommend them to gym goers and competitive athletes alike.I’ve been enjoying Musclepharm Wreckage Pre Workout for a couple of months now, but what with the end of year silly season I never got around to writing the review!It takes more than just a hefty dose of caffeine to impress this girl so let’s take a look at the features of Musclepharm Wreckage.
Musclepharm Wreckage Features
Elite Pre Workout formulated to enhance training performance
5g L Citrulline
2g CarnoSyn Beta Alanine
1g Taurine
300mg Caffeine
Cutting edge ingredients VASO6, NeuroFactor & Alpha GPC
Available in sour candy and fruit punch
Who is Musclepharm Wreckage for?
Musclepharm have marketed this pre-workout towards the “elite athletes”, however personally I think that’s cutting out a chunk of the market that would definitely enjoy and benefit from this pre-workout. If you’re just looking for a bit of an energy boost to help you through your workout then Wreckage is definitely over the top. But if you’re a gym goer who appreciates a fine pre-workout with serious pumps, focus, and endurance you may appreciate the finer qualities of Wreckage.In saying that, elite athletes will definitely benefit hugely from supplementing their training with Wreckage as it is formulated to support increased energy, performance, endurance, and recovery. Not just a caffeine hit (or a pretty face). The fact that it is certified by Informed Choice for no banned substances also hugely benefits elite athletes as they can safely take the supplement and comply with their sport’s anti-doping policies. Musclepharm sponsors elite athletes from the Hurricanes, Silver Ferns, and Black Ferns to name a few.
Musclepharm Wreckage Pros
Muscle endurance and pumps
Every serving of Wreckage contains 2g of Beta-Alanine. Beta-Alanine increases muscular endurance by buffering the lactic acid that builds up during exercise. This delays the onset of fatigue allowing you to push harder and longer with your workout.Research has shown doses between 2-6g of Beta-Alanine are effective, with 3.2g being the optimal dose. While the dosage of Beta Alanine is at the lower end of the range, Musclepharm have used the highest quality Beta-Alanine available (Carnosyn.)Musclepharm Wreckage also contains 5 g of pure L-Citrulline – an improvement on the previous pre-workout, Musclepharm Assault. Citrulline has been known to increase muscle contraction efficiency, which means that you will be able to perform more reps later on in the workout. Citrulline also reduces muscle soreness and enhances Nitric Oxide levels for increased blood flow and muscle pumps.Worried 5g of L-Citrulline won’t be enough to give you those sweet, sweet pumps? Wreckage also includes the patented VASO-6 (Green tea leaf extract) and AstraGin for enhanced nitric oxide levels and pumps.According to Compound Solutions’ official website (Vaso6’s manufacturer), this “is a natural and patented ingredient for nitric oxide production and blood flow, clinically proven to increase vasodilation by 50 percent.” The company says to produce this effect the required dosage is 300 milligrams – exactly what’s in MusclePharm Wreckage.The official website also claims Vaso6 has other impressive pre-workout benefits:
Improved blood flow for shorter muscle recovery time
Increased nitric oxide production and vasodilation
Better nutrient delivery to the muscles
Increased antioxidant protection
Vaso6 has no reported side effects as this is an ingredient derived from green tea extract. So far studies have found no adverse side effects on the body from green tea extract. Interesting fact: Compound Solutions also manufacture TeaCrine, the patent pending form of theacrine!
Explosive energy
Musclepharm Wreckage contains 300mg Caffeine so it’s strictly a one scoop only pre-workout. Caffeine is one of the best natural stimulants on the market.Numerous studies show it can help promote energy, metabolism, focus and even power output.Want to push harder at the gym to get results? Musclepharm Wreckage will help you do it.Wreckage also contains 100mg alpha GPC (glycerylphosphorylcholine) per serving. This is a less common ingredient, although we have seen it used in the recent Cellucor C4 Ultimate pre-workout. Alpha GPC is a source of choline. This acts as a precursor of the neurotransmitter acetylcholine, which plays a vital role in muscle contractions.It’s also believed that higher acetylcholine levels in the brain result in increased focus. Alpha GPC may also help increase human growth hormone (HGH) levels.The third component of MusclePharm Wreckage’s Neuro Focus blend is 100mg of l-theanine per serving. This amino acid is a natural ingredient found in green tea and helps to manage the intense rush that you get from stimulants to allow you more of a high energy focus.L-Theanine has also been linked to promoting the feel good hormones in your body like GABA and dopamine.MusclePharm Wreckage’s final cutting-edge ingredient is 100mg of NeuroFactor (whole coffee fruit concentrate)(Coffee arabica) per serving. Simply put, this is Arabic coffee. It has similar benefits to caffeine anhydrous. The additional caffeine hit gives you another energy hit, but neuroFactor also works synergistically with Caffeine and L-theanine to sustain the effects of caffeine and enhance focus.
Mind, body and focus
Research suggests that workouts cause stress on the body, not only on the muscles but on the cognitive functions as well. Musclepharm Wreckage contains adequate quantities of L-Tyrosine to ensure that this won’t happen.According to Dr. Simon N. Young of the Department of Psychiatry at McGill University in Montreal, Quebec, Canada (via NCBI.NLM.NIH.gov), “L-tyrosine prevents some of the cognitive decline in response to physical stressors.”L-Tyrosine is an amino acid that can help to lessen the levels of cortisol in your body. Cortisol is the stress hormone which your body produces in response to external or internal stressors. Elevated cortisol may help your body in those fight or flight scenarios but it can also cause catabolism and prevent adequate recovery.L-Tyrosine supports your body to regulate your cortisol levels so you feel less stressed and more focused. This can allow you to concentrate for longer in the gym, and stay motivated to keep going.
Flavours
Did you say sour candy? There’s been a recent influx of sour flavoured pre-workouts hitting the market and I have to say I haven’t been impressed… Until now! Musclepharm Wreckage Pre Workout in Sour Candy flavour gives you an extra wake up with the perfect amount of sourness that I feel it’s actually justified in calling itself “Sour Candy”.It is also available in a less intense Fruit Punch flavour.
Musclepharm Wreckage Cons
No creatine
Musclepharm have left creatine out of this pre-workout. Pre workout formulas usually contain creatine to support However creatine is often only added in small doses to pre-workouts anyway, meaning athletes need to supplement with extra creatine to make up to the recommended clinical dose of 5g. So no biggie.
Hefty scoop size
Each tub contains only 25 serves which makes it a higher price-per-serve product. One could say it is one of the new “top shelf” pre-workouts that are being formulated focusing on performance and quality over price. Like most top shelf products for a higher price you get a higher quality product, but if you’re using it every day the price soon adds up.
Large caffeine dose may be too high for some users
This isn't an entry level or even mid level pre-workout. I'd only recommend this to experienced pre-workout users or people who know they can tolerate high amounts of caffeine. It's also probably a bit over the top for lower intensity workouts and should be reserved for those sessions you really want to kick some @ss!
Musclepharm Wreckage Side Effects
Caffeine
Some individuals may experience side-effects due to the rather high level of caffeine in Musclepharm Wreckage. Side effects may include headaches, nausea or vomiting, restlessness, insomnia, increased heart rate, to name a few. Always start with half a scoop to assess your tolerance and limit or exclude caffeine from other sources.
Beta Alanine
This ingredient can cause a harmless tingling sensation known as Parasthesia. This can vary in intensity between users and some may not experience this at all. At a 2g dose this side effect will be less intense than at the higher doses.
Verdict on Musclepharm Wreckage
Musclepharm Wreckage is definitely worth the investment if you’re serious about smashing your training or workouts. With performance enhancing ingredients to increase energy, muscle endurance, vasodilation, cognition and focus, the only thing it’s really missing is creatine. No banned substances certified means that athletes can use this pre-workout without risk, but it even puts the average gym goers mind at ease. If you appreciate the art of a good pre-workout make sure you check out Musclepharm Wreckage.Available at Sportsfuel Supplements
Talk to an athlete, a body builder or a fitness enthusiast about what type of sports nutrition products they use, and you're almost guaranteed to hear "protein powder" on the list. Protein powders are truly one of the most popular sports nutrition products on the market today and for good reason - they can provide a multitude of benefits for people who are training, working out and trying to lose weight or build muscle.Because protein powders are so popular, the manufacturers of dietary supplements offer many different kinds. Their goal is to offer the perfect protein powder for everyone who requires one. That's a good thing because it ensures there is a product out there that is just right for you, but actually finding it? That can be a little challenging with such a vast number of products to choose from.But don't give up! This guide will introduce you to all of the most commonly used types of protein powder and tell you what they are and what benefits that they provide. You can use the information to make a more informed decision about shopping for protein powders and will find it much easier to choose a supplement after reading.
The Three Main Protein Classifications
Up to 80 percent of muscle mass without water is comprised of protein. Without protein, your muscles can't function properly, so you need to ensure you have enough of the nutrient in your body prior to workouts. Protein has also been shown to support gains in muscle size, to assist with recovery, to increase strength and to improve athletic performance.Adding a protein powder to your diet can help you to ensure that you're getting the protein needed to support you as you work toward your fitness goals, but you need to know that not every protein powder on the market is the same. There are three main types of protein supplement classifications that you need to be aware of:
1. Protein Concentrate
A protein concentrate is made by removing other non-protein substances from a food. The amount of actual protein will vary based upon their protein percentage. As an example, an 80% protein concentrate is 80% percent protein and 20% carbs, nutrients, water and fat. Most protein concentrates are 70 to 80 percent pure protein.
2. Protein Isolate
A protein isolate is produced by isolating the protein in a food and will contain more pure protein than concentrates as a result. Most protein isolates contain around 90 percent protein.
3. Hydrolysates
A protein hydrolysate has been hydrolyzed, meaning that it has been partially processed to include peptides, important protein building blocks. These partially digested proteins may be better able to supply the body with amino acids that are needed for muscle development and other functions.
Selecting Protein Types
Knowing what the different classifications of proteins are is the first step to picking the right product. Next, you need to carefully consider which type is right for you. Here are the most common options:
1. Whey Protein
Whey is the best selling protein powder on the market and has been shown in studies to be very beneficial for people hoping to increase muscle mass and lose body fat. Compared to other proteins, whey is broken down and absorbed at a faster pace, so it's the best option for pre and post workout protein supplementation.Whey accounts for roughly 20 percent of the protein in cow's milk. Rich in branched chain amino acids needed for muscle development, whey provides an optimal balance of leucine, isoleucine and valine with a 2:1:1 ratio. Because it contains a complete amino acid profile and an ideal BCAA ratio, whey protein is considered the Cadillac of proteins by many dietitians.
2. Casein Protein
Casein is the most abundant protein in cow's milk, and it is digested and absorbed by the body very slowly. It can take 6 hours or more for your body to put casein to full use, making the protein a popular one for nighttime supplementation when your body needs a continuous supply of amino acids. While casein does not pack the same muscle-building punch as whey protein, it does contain branched chain amino acids and glutamine.
3. Milk Protein
Pure milk protein supplies you with about 80 percent casein protein and 20 percent whey protein, giving you the benefits of both fast and slow absorbing protein forms at once. These types of protein powders can be good choices for breakfast as well as for mid-day snacks and after workout supplementation. Most of the milk protein products on the market are isolates and concentrates.
4. Egg Protein
If you're lactose intolerant, whey and casein protein aren't the best options for you, as they could cause digestive discomfort. Egg protein made from egg white isolate is an excellent alternative that still provides a complete amino acid profile. A serving will provide all of the amino acids that are needed by the human body, and most people don't have difficulty digesting egg protein.
5. Pea Protein
Vegans and vegetarians who don't eat eggs and people who are allergic to eggs and lactose intolerant need a plant-based source of protein, and pea protein typically comes out on top among the vegan and vegetarian options. Pea protein is hypoallergenic and generally considered the best choice for anyone with dietary sensitivities. It's also more readily digestible than other plant-based proteins with around 98 percent of it being usable by the body.In terms of protein quality, pea protein is high. It is very rich in branched chain amino acids and because it's readily digestible, your body can benefit from the isoleucine, leucine and valine that it contains fully. Also, pea protein does not contain hormones like soy, which is a concern for some men and women.
Getting the Most Out of Protein Powders
Most medical experts and dietitians agree that protein is essential for people who work out frequently. Generally, it's usually best to get about 20 to 30 per cent of your daily total calories from protein. You can also calculate your protein requirement by taking 1 gram for every pound that you weigh or for each pond based on your ideal body weight. As an example, someone who weighs 185 pounds would need about 185 grams of protein per day.Getting enough protein is important, but so is eating the right amount at the right time. A simple way to approach timing is to try to eat about 20 to 30 grams of protein once every 3 hours. Doing so will help to keep your body's supply of protein constantly maintained, so that you can be continually building and repairing new muscle cells.There are three times during the day when protein is most important:
1. Breakfast
While you sleep, the speed of muscle protein breakdown increases, and it's possible to lose as much as 15 grams of muscle mass when you're sleeping. When you wake up in the morning, you need to give your body a massive dose of protein and carbohydrates to help offset this and get your body back into producing muscle instead of breaking it down. To do so, try to consume about 20 to 35 grams of protein during your morning meal.
2. Pre and Post Workout
Exercise can lead to muscle protein breakdown when you work out at high intensities, and you can reduce the risk of muscle loss by ensuring that your body has enough protein. Try to consume about 20 to 35 grams of protein either right before you hit the gym or immediately afterward, or after 10 to 17 or 18 grams of protein before and after.
3. Bedtime
As already explained, a lot of muscle protein breakdown occurs at night, but your body is less likely to burn muscle if it has free amino acids from proteins available for muscle recovery. To give your body a dose of protein before bed, try to take at least 20 grams of casein protein or a casein and whey blend before bed or to combine another protein powder with branched chain amino acids or leucine to provide your body with some fuel for muscle repair while you sleep.
A Word About Spiking
Recently, it has been revealed that some supplement manufacturers are inflating the protein counts of their products by spiking their products with amino acids that don't provide much additional benefits. To spot one of these products, look for words about added taurine or glycine on the product label. You can also check the amount of leucine in a product to gauge its quality. Whey protein should contain at least 2 grams of leucine per serving while casein and other proteins should be about 8 per cent leucine per serving.If you'd like assistance selecting protein powders for your diet, our team here at Sports Fuel is ready to help. Contact us today for personalised shopping assistance.
