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 Recipe

When it comes to CrossFit performance, saying you get “everything you need from food” simply doesn’t cut it. Yes, it is possible to get everything you need in the way of nutrients from the food you eat.

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So, you want to build some muscle? Building muscle can be a simple yet complicated task and I’m here to give the basic tools to put on some quality muscle based on my knowledge as a personal trainer and competitive bodybuilder.Read More
15/04/2019 2:12 pm By Paul Vu muscle building, mass gainer, Sports & Fitness
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24/04/2018 9:19 am By Dane Ivicevic - Gen-Tec Consultant Biochemist & Director of BodyWell Institute Sports & Fitness

The efficacy and safety of creatine has been backed by science for years, so why are some people still cautious of it?

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26/07/2017 11:38 am By Alexander Perkins Sports & Fitness

There’s so much science that goes into human nutrition and performance that it’s almost impossible to find a starting point.  I guess the best place would be that which has the biggest impact for the smallest investment.  Or more simply, that which underpins the whole thing: energy production.

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20/07/2017 3:33 pm By Alexander Perkins Sports & Fitness

Whey, casein, hemp, pea? With so many protein options available it can be hard determining what is the right one for you.  Here’s the low down on 10 different types.

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It’s been some time since a pre-workout has garnered as much hype as the new Total War by Redcon1.   But does the label live up to the hype?

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caffeine_crash

Question:  “I always have a massive come down after my pre-workout wears off.  It makes me avoid them altogether.  Any suggestions on what I can do to better fuel my 5am Tabata sessions?”

Taylor

Come downs or “crashes” following caffeine consumption aren’t fun.  Let’s start by first establishing what causes the crash.  Then we’ll look at how to better fuel your session and avoid it (within reason).

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By Alexander Perkins

The ever increasing financial benefit of enhancing performance in elite level sports, has correlated in a similarly increasing investment in sports science research.  A lot of this research has looked at the potential of certain ingredients to directly increase performance following ingestion, which soon end up in one of the highest selling supplement categories on the market: pre-workouts.  But how do you sort between what works and what doesn’t?  To give a clear platform on where to start, we’ve outlined three of the top pre-workout ingredients that have a high level of evidence supporting their benefits to performance. 

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by Alexander Perkins

I wouldn’t hesitate to guess that the vast majority of you reading this have struggled to shift body fat at some point in your life.  There’s good reason for this.  Your body simply doesn’t want to burn fat.  It is programmed to survive.  For example, we know that when body fat starts to drop, circulating levels of hormones involved in homeostatic regulation of body weight start to change [1, 2].  This may be one of the primary reasons behind the high chance of weight regain following diet-induced weight-loss.  It’s also party responsible for the ridiculous cravings that come with any calorie restricted diet. 

The barriers don’t end there.  There are several factors that can hinder fat loss, or alter your mind state and reduce your ability to stick to your diet.  Here are six of them:  

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Post-workout nutrition need not be as complex as one might think. There are three key ingredients that every individual should be looking for in their post-workout supplement or shake; protein, carbohydrate and creatine. Whilst the quantity of each may differ depending on one’s goal, their use is independent of whether you’re trying to build muscle, burn fat, or aid recovery and performance.

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Gyms can be some of the most likely places of which you are going to contract an illness. In this article, I would like to explain a natural alternative to common antibacterial products used in gyms and why this would be of benefit to the average user.Read More
6/04/2017 2:03 pm By Vitamin King Sports & Fitness

3 Substances to Immediately Boost Performance

When it comes to preparing your body to perform at its peak, there’s no substitute to putting in hard work on the training track.  However, whether you’re hitting football field or the weights room, there are a few key ingredients that science has shown to immediately boost strength and performance.  These include…

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21/06/2016 4:34 pm By Chloe Jackson Sports & Fitness

Q&A - Nutrition, Training & Supplementation - Jun '16

 

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10/06/2016 2:16 pm By Chloe Jackson Sports & Fitness

Q and A - "How Do You Know if Your Protein Powder is High Quality?"

Q. “Do you think there is a difference in the quality of the protein you receive between the cheaper Australian companies like Venom protein and the more expensive companies like EHP labs? Which are both post workout Whey Protein Isolates?

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30/05/2016 1:47 pm By Chloe Jackson Sports & Fitness

Q and A - Your Questions Answered! - "What's the best approach to training in regards to physical, mental and emotional strength and motivation?"

Q.  "In what ways can an individual keep the best approach to training, in regards to physical, mental and emotional strength and motivation?"

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22/02/2016 1:31 pm By Alexander Perkins Sports & Fitness

Sprinter

Q and A - Your Questions Answered! - "Is it best to do cardio before or after weight training to lose fat?"

Q. Is it best to do cardio before or after weight training to lose fat/weight?

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4/02/2016 3:34 pm By Alexander Perkins Sports & Fitness

preworkout cycling short

Q and A - Your Questions Answered! - "What are the benefits of (and reading behind) cycling pre-workout?"

Q. "What are the benefits of (and reading behind) cycling pre-workout? I tend to use it year round and it still works for me."

Steve

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4/02/2016 1:28 pm By Alexander Perkins Sports & Fitness

carbs short

Q and A - Your Questions Answered! - "What are the Benefits of Consuming Carbs Pre-, Intra- and Post-Workout?"

Q. "What are the benefits of intra-workout carb powders vs consuming carbs pre- and post-workout?"

William

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3/02/2016 12:48 pm By Alexander Perkins Sports & Fitness

cleanvsdirty_short

Q and A - Your Questions Answered! - "Clean Bulking" vs "Bulking Hard" and the Best Supplements to Suit

Q.  What are the most essential supplements in ranking order and is it better to do a clean bulk or bulk hard?

Tyron

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28/01/2016 11:54 am By Alexander Perkins Sports & Fitness

Why You Shouldn’t Take Creatine.  Can it Really Kill You?

By Alexander Perkins

 

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14/01/2016 3:32 pm By Alexander Perkins Sports & Fitness

"Protein Powder Makes You Bulky" - And Other Protein Myths Debunked

by Alexander Perkins

You've only got to spend 5 minutes browsing the web or the fitness hashtag on Instagram to be privvy to the plethora of nutritional fallacies that saturate our industry.  One major issue is the tendency for "experts" to have polar opinions on particular issues where in actual fact the scientific evidence is still in it's infancy; quite like nutritional science itself.  In saying that, there are a few myths around protein powders that are so far from the truth they can be answered with undebatable fact.  We've answered them here...

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14/12/2015 5:28 pm By Alexander Perkins protein, women, fitness, health, Sports & Fitness

Old C4 vs New C4 – What’s Changed?

By Alexander Perkins

So the new C4 has hit Australian shores and the following reaction from punters has become pretty consistent, “same product, new label”.  The reaction isn’t without merit.  Upon first look the ingredients list looks unchanged, and even when you delve deeper things haven’t exactly been flipped upside down and inside out.  Perhaps there’s reason for this though?

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9/12/2015 11:43 am By Alexander Perkins c4, 4th edition, next gen, old c4 vs new c4, pre-workout, Sports & Fitness

Things I Wish I Knew Before Entering a Bikini/Fitness Competition

By Erin Petracco

OK, so before I begin I just want to state that these are my experiences and mine alone. I’m not necessarily saying that everyone competing will go through the same situations as myself, but I am just being honest with my experience as a first time competitor.

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14/10/2015 10:54 am By Alexander Perkins bikini, fitness, comp, diet, prep, Sports & Fitness

The Role of pH Regulation in Health and Muscle Mass

By Alexander Perkins

Alkalising; there’s no doubt most of you have heard the term being thrown up in health blogs, on social media, or by your mates new girlfriend who’s just adopted a raw-organic-paleo-vegan diet.  But what does it mean? And can it be applicable to you?

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The Essentials

Part 5 - Fat Loss

by Alexander Perkins

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The Essentials

Part 4 - Recovery

by Alexander Perkins

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The Essentials

Part 3 - Performance

by Alexander Perkins

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The Essentials - Muscle Gain

by Alexander Perkins

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23/09/2014 3:32 pm By Vitamin King muscle, gain, intraworkout, Sports & Fitness

Protein Decisions:

Leading the way with Natural Whey

by Greg Haglund – Qld Sales Manager for Flush Fitness

If, like me, you are an educated consumer then you already know the many benefits of whey protein for health, fitness, detoxification, immunity, muscle recovery, weight loss and more. This is the basis of why we already supplement with whey protein.

But are you making the right choice when it comes to brand? Not all whey is created equal and the natural market is all about detail.

Here is your check list for choosing the best Natural Whey:

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23/09/2014 3:21 pm By Vitamin King natural, protein, whey, Health and Wellness Sports & Fitness

Tri- Pep vs Standard BCAA's

What are BCAA’s?

 The Branched Chain Amino Acids (BCAA’s) are three of twenty amino acids that form the building blocks of protein. The BCAA’s – which include leucine, isoleucine and valine– are three essential amino acids with a branched chain configuration. Given they cannot be synthesised by the body, the BCAA’s must be consumed in order to drive protein synthesis and prevent the body using its own stores (predominantly muscle). Their importance in regards to sports nutrition lies in the fact they are the main amino acids broken down from muscle tissue during exercise. Research has shown that BCAA supplementation during exercise presents muscle breakdown (catabolism) and enhances muscle protein synthesis (anabolism).

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23/09/2014 2:54 pm By Vitamin King Tri-Pep, BCAA's, Sports & Fitness

Overcoming Adversity with the RIGHT Mindset

Wow. Where do I start? Adversity. Definition in the dictionary for “Adversity” is “A state of hardship or affliction; also misfortune.” Circumstances or situations working against you, in the gym, at work or in everyday life puts you in the face of adversity. Mind you I am sitting here writing this one week after my 4th knee operation/reconstruction and 9th operation overall in less than six years with the biggest CrossFit competition in the world 12 weeks away. Adversity.

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28/05/2014 1:15 am By Vitamin King CrossFit, training, fitness, Sports & Fitness

Different Forms of Creatine

Customer Question:

“Hi guys, hope all's well. Was wondering if you could offer some info on what the differences are between various Creatine supplements and which you consider best: 1) Creatine Monohydrate 2) Creatine Ethyl Ester 3) Creatine Tri-Phosphate 4) Creatine Malate 5) Creatine HCL (Hydrochloride) 6) ...are there others?”

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22/05/2014 5:48 pm By Vitamin King creatine, supplements, Sports & Fitness