Nutrition and Workouts
Nutrition and workouts
Supplements only work once the basics are right. Below is what we recommend, using the doses printed on our labels. No more, no less.
Protein
For muscle repair and growth. Our Whey Protein is a whey protein concentrate: 22.4 g of protein per 30 g scoop, or 74.5 g per 100 g. Aim for roughly 1.6 to 2.2 grams of protein per kilo of bodyweight per day, from food and shakes combined. A shake tops up your meals, it doesn't replace them.
Creatine
Creatine increases physical performance in successive bursts of short-term, high intensity exercise. That effect is obtained with a daily intake of 3 grams, which is exactly what one scoop of Creatine Core contains. Take it every day, rest days included. No loading phase is needed. Consistency does the work, not the first week.
Pre-workout
One serving of Pre-Workout is half a scoop (5.9 g) with 200 ml of water, 20 to 30 minutes before training. That gives you 150 mg of caffeine and 1.6 g of beta-alanine. A full scoop delivers 300 mg of caffeine, which is also the daily maximum. Start low, only build up once you know how you respond, and don't add coffee on top. Beta-alanine can cause tingling skin; that is normal and harmless.
Training in the evening, or sensitive to caffeine? Pre-Workout Decaf is the version without stimulants.
Amino acids
EAA delivers all nine essential amino acids, 4.9 g per scoop. Useful during longer sessions or through a period in a calorie deficit. Amino Energy is the lighter option with 100 mg of caffeine, meant more for between meals than for a heavy session.
Recovery and sleep
ZMA delivers magnesium, zinc, vitamin B6 and pantothenic acid in one tablet a day. Magnesium contributes to normal muscle function, zinc to the maintenance of normal testosterone levels in the blood. Sleep is still the best recovery tool there is: aim for seven to nine hours.
Training
Pick a programme you can stick to and increase weight or volume gradually. Training three to four times a week with progressive overload beats six times a week without a plan. Our workouts page gives you three programmes: push, pull and legs.
- Strength and hypertrophy: compound lifts first (squat, deadlift, bench, row), isolation work as the finisher.
- Cardio: HIIT for conditioning in a short time, easy steady-state for active recovery.
- Mobility: ten minutes a day is enough to stay ahead of injuries.
Hydration
Drink two to three litres of water a day, more if you sweat a lot. For long or hard sessions, electrolytes are worth it.
Unsure about a combination, or on medication? Talk to your doctor. Always read the label: the exact dose per product is printed on it.