Advanced Fat Loss Techniques

Advanced Fat Loss Techniques

Struggling to lose that last bit of bodyfat, or looking to drop as much fat as possible in a short amount of time? Check out the tips below!

Calorie Cycling

By constantly changing the intake of your nutrients, your body is forced to adapt to the changes by keeping metabolism high and burning optimal levels of bodyfat. For a weekly cycle, try increasing your calorie intake on your major workout days (such as legs and back days), and decrease it on cardio-only days. This will signal your body to build more muscle and burn more fat, as it can’t get used to and adapt to a constant stream of nutrients. Start with a 10% increase/decrease, and adjust the frequency of your low calorie days depending on your results.

Workout Intensity

To keep the metabolism ramped up during weight training, try some intensity techniques. Decrease your rest periods between sets, superset two or three exercises (done back-to-back without rest), or throw in a short, high intensity cardio session (5-10 minutes) between exercises. These will all ensure your heart rate is kept up during the workout, and that your body is burning as much bodyfat as possible.

HIIT Training

High intensity interval training (HIIT) utilises different fuel/power mechanisms within your body, forcing it to adapt to different stresses. Studies have shown that HIIT burns more calories, and more calories from fat than the same length of training at a medium intensity. To incorporate HIIT training, start with work:rest periods of 30:60 seconds, and perform 15-20 minutes per workout. As you get fitter, adjust the ratio of work:rest, and aim for 2:1.

Macronutrient Separation

Many researchers believe that there is a greater tendency for the body to store fat if carbohydrates and fats are consumed at the same time. To combat this, make sure you eat either Protein + Carb meals (best consumed in the morning or around workouts), or Protein + Fat meals (at other times). This will ensure the carbs are used as energy and will not promote further bodyfat gain.

High Protein

Don’t forget to eat a diet high in protein. This will help keep hunger at bay, feeding your muscles and stopping them from deteriorating whilst you are dieting. There are a number of great protein powders available to buy. If you would like more information and a brief review on a new protein powder supplement, created by Mr Gaspari – Myofusion Probiotic Series, click here.

Yours in health,

Protein King

The advice in this article is to be used as a guide only and is purely the opinion of the author. No advice given is to be taken instead of advice from a qualified healthcare professional.

Muscletech Neurocore Review

Muscletech Neurocore Review

Muscletech’s launch into the world of concentrated pre-workout powders comes in the form of Neurocore – a ‘Super-Concentrated Pre-Workout Stimulant’. It certainly is concentrated, at only 3.9g per serve – and none of it is wasted on fillers or sugars. It’s all active ingredients.

Ingredient Highlights

• Creatine HCl – a concentrated form of creatine found in Con-Cret, a much lower dose is needed to achieve the same results as creatine monohydrate
• Beta-Alanine – Muscletech Neurocore provides 3.2g of beta-alanine at the full serving size of three scoops, the clinically proven dose
• Citrulline – increases recovery and ATP production in muscles

Taste and Mixability Available in Grape or Fruit Punch flavour, Muscletech Neurocore tastes good without being amazing. The tiny serving size mixes easily into any amount of water.

Strength With 110mg of caffeine and 177mg of geranium extract per scoop, Muscletech Neurocore is one of the more powerful pre-workout powders. At the full serving size of three scoops, you are getting 3.2g beta-alanine, 3g l-citrulline, 3g of creatine hcl, which are extremely potent doses. You will definitely feel the stimulants working at the full three scoops.

Value At less than $1/scoop, Muscletech Neurocore is great value for those looking to kickstart their workouts. Protein King has everyday low prices on all Muscletech products!

Final Word For less than $1 a serve, you wont find a more potent pre-workout. While it doesn’t contain all the beneficial ingredients of Superpump MAX or Assault, Muscletech Neurocore can hold it’s own as one of the better concentrated pre-workout products.

Yours in Health,

Protein King

The advice in this article is to be used as a guide only and is purely the opinion of the author. No advice given is to be taken as a replacement for advice from a qualified healthcare professional. Prices are subject to change.

Ladybird Carb Starve Snack Bars

Ladybird Carb Starve Snack Bars Review

Ladybird’s Carb Starve Snack Bars are a delicious and healthy alternative to tempting junk food. With Choc Nut and Choc Crunch flavours, and a 30g serve size, Lady Bird Carbstarves are a guilt free snack not just for the ladies.

Ingredient Highlights

• Slow-digesting protein blend of whey protein concentrate, calcium caseinate, milk protein concentrate and soy protein isolate
• Only 3.5g of fat and 1.5g of carbohydrates per bar
• Added vitamins and minerals

Taste In one word: WOW! Ladybird Carbstarve Snack Bars don’t have the usual dry, bland flavour of most protein bars. Both the Choc Crunch and Choc Nut flavours are great, and they definitely taste like they are bad for you.

Strength Over 10g of protein and only 120 calories per bar makes for a great snack food!

Value Since Ladybird Carbstarve Snack Bars are only 30g each, a box of 15 will set you back less than $30. Protein King’s prices are always lowest!

Final Word The best tasting nutritional bar we’ve ever had, and has serious nutritional benefits! Ladybird Carbstarve Snack Bars are here to stay.

 

Yours in Health,

Protein King

The advice in this article is to be used as a guide only and is purely the opinion of the author. No advice given is to be taken as a replacement for advice from a qualified healthcare professional. Prices are subject to change.

Gaspari SuperPump MAX Review

With the recent emphasis on concentrated pre-workout powders, it is encouraging to see a new product counter the trend and release a fully dosed supplement. Gaspari’s new SuperPump MAX claims to be the ‘concentrate killer’; instead of relying on stimulants such as high caffeine or DMAA doses, supplying full clinical doses of key ingredients such as Leucine and L-Citrulline.

Ingredient Highlights

• Branch  Chain mTOR Stimulation Blend – although the exact ratios of the three BCAA’s are unknown, 2g of Leucine per scoop of MAX is an important benefit of this product that the concentrated powders cannot include in their products. At the full dosage of 3 scoops, MAX will provide almost as many BCAA’s as many standalone amino acid supplements.
• Nitric OxiENDURANCE Complex – the combination of L-Citrulline (rather than arginine) and Carnipure will promote strong levels of Nitric Oxide production
• PhosphoDRIVE Signalling Complex – combining Creatine Monohydrate with Magnesium-Creatine Chelate promotes better performance than creatine alone and increases muscle cell hydration

Taste and Mixability
With eight flavours to choose from, there is something for everyone. We liked Pink Lemonade best. At only 16g per scoop, the powder dissolves easily into 300ml of water.

Strength
At the minimum dose of one scoop, SuperPump MAX might not give you the jitters like a concentrated product would. At the full three scoops, you are getting a good amount of caffeine, and unless you have a super high caffeine tolerance, you will be feeling it. Even at the lowest dose, you are getting good amounts of key ingredients.

Value
One tub of SuperPump MAX has 40 x 16g scoops, which will power 40 workouts at the recommended serving size. At three scoops per serve, you are getting around 13 workouts out of the tub. Most people will use one-two scoops per workout which should last at least a month. At Protein King’s price of $49.95, it is great value.

Final Word
The ingredients in SuperPump MAX suggest you will not only have a great workout, but you’ll get the further benefits of delayed muscle soreness, faster recovery and higher strength levels that they provide. Could this be the ‘concentrate killer’ it claims to be? We think so.

Yours in Health,

Protein King

The advice in this article is to be used as a guide only and is purely the opinion of the author. No advice given is to be taken instead of advice from a qualified healthcare professional.

How to Get Lean!

Whether it’s for an upcoming special event, to make a change in your life or if you just want to look and feel healthy, most of us want to have low bodyfat levels and good muscle size and tone. Follow these tips below to kickstart your way to that lean, athletic physique you’re looking for!

Diet
Without a doubt, this is the most important piece of the puzzle. Without a great diet, the hours of training and hundreds of hard earned dollars spent on supplements will be wasted. A healthy diet is key to ensure so many of the body’s functions are supported, especially during periods of strenuous exercise. A good diet will result in better athletic performance; better moods; improved sleep quality; enhanced body composition, as well as joint, heart, skin and overall bodily health.

Carbohydrates

These are not the enemy! Carbohydrates are vital for many bodily functions, and are the body’s preferred energy source. The key to carbohydrate consumption during diet periods is to use it as close as possible to when the body needs it. The best times to consume carbohydrates are first thing in the morning, as well as before, during and immediately after your workouts. This will ensure the carbs are used to fuel/replenish the body’s energy stores rather than being stored as fat. The body’s preferred carbohydrates are complex carbohydrates, which are slower digesting and give the body a steady release of energy. Go for brown rice, oats, quinoa, green vegetables, sweet potatoes, berries and a little fruit. Aim for approximately 2.5 grams of carbs per kg of bodyweight per day.

Protein

Important for rebuilding muscles damaged during exercise, preventing muscle breakdown, increasing strength, helping burn body fat, and a host of other reasons, adequate protein consumption is vital. Good sources of protein are lean animal meats such as chicken breast, rump steak, as well as fish, eggs, beans, lentils and protein powder. Aim for 2.5 grams of protein per kg of bodyweight per day.

Fats

A common mistake people make is thinking that dietary fat and body fat are the same thing. This is not true at all, as fats consumed in food must undergo a number of processes in the body before it is stored as body fat. There are a number of fats that are very beneficial, especially for joint, heart and brain health. Go for fats from olive oil, avocado, nuts, seeds as well as a little from animal meat (such as those in lean cuts of red meat). Aim for 0.5 grams of fats per kg of bodyweight per day.

Training
The next key to achieving a lean physique is training. Another mistake many people make when dieting is to do huge amounts of cardio without any weight training. The result is that the body stops burning bodyfat and starts burning muscle for fuel, resulting in a ‘skinny fat’ look. Resistance training is extremely important when dieting, as it promotes an increased metabolic rate and allows more food to be used for energy than storage. Cardio is definitely important, though, and should be used in conjunction with weight training to achieve a lean, muscular look. As a guide, shoot for 3-5 days of heavy weight training sessions of no more than an hour, utilising compound moves such as squats, deadlifts and presses which stimulate more muscle growth than smaller, isolated exercises. Start with 3-4 days of cardio – 20 minutes at a moderate/high intensity should be enough to start, and adjust the frequency/duration depending on how much fat you are losing. Where possible, try to do cardio away from your weight training – later/earlier in the day, or on a separate day altogether if possible.

Supplements
The final piece to the fat loss puzzle lies with supplements. On their own, supplements might not make much difference to your body composition, your energy levels, your strength levels etc. But combined with the correct diet and training principles, they can have a great effect. Here are some key supplements for someone who is looking to get lean:

Protein Powder

It’s extremely difficult to achieve your daily protein needs from food intake. For the average 90kg man, we recommend 200-300 grams of protein per day. Protein powders make reaching these numbers much easier. Opt for a lean protein powder, with as little sugar/carbohydrates as possible (carbs are much better consumed in food form), and use first thing in the morning and around workouts. For an extra fat burning kick, go for a protein with added fat burners. There are so many choices for where to buy protein – whether it is the local supermarket, chemist, supplement store or online. It can be daunting for a first time trying to find a good product. If you would like more information about where to buy protein, simply click the link and you will be taken to a comprehensive guide to supplements, and where to buy them.

Multivitamin

These are the ‘gap fillers’ for the nutrients we don’t get from our foods. It’s extremely difficult to eat enough fruits and vegetables to get all the vitamins and minerals into our bodies. This is where a good multivitamin can really help.

Creatine

A supplement supported by plenty of research, creatine is proven to help increase strength levels, speed recovery, build muscle, as well as many other functions. Contrary to what many people think, creatine will not make you bloated, and it might just do the opposite – pulling the water from under your skin and into your muscles for a ‘tighter’ look. Best of all, a good creatine supplement does not have to be expensive.

Fat Burners / Thermogenics

These can really help those looking to burn as much fat as possible, especially that ‘last bit’ of fat. A good thermogenic will provide a number of benefits, including an energy boost, appetite suppression, an increase in metabolic rate, and fat oxidisation (using fat as fuel). There are countless fat burners on the market, so be careful if you are sensitive to caffeine or other stimulants – you might want to go for one without many stimulants.

Here is a sample stack for Protein King’s Get Lean plan:

Protein – Bodyscience Hydroxyburn Pro Clinical

Multivitamin – Optimum Nutrition Opti-Men (for men) or Opti-Women (for women)

Creatine – MusclePharm Creatine

Fat Burner – Xenadrine Ripped or Redbak Hydroxyvenom (low stimulants)

Incorporate these tips and you’re on the road to getting that lean, defined and athletic physique!

Be sure to check back for our Advanced Fat Loss tips, and if you have any questions at all, email me at james@proteinking.com.au

Yours in health,

James

Manager
Protein King

The advice in this article is to be used as a guide only and is purely the opinion of the author. No advice given here is to substitute that of a medically trained professional.

Which Weight Gainer Protein Supplement is Best?

When it comes to building size and bulking up, it really comes down to 2 main factors:

1. Dramatically increasing your daily calorie intake
2. Following a good resistance training program involving mostly heavy weights and compound exercises.

Eating more food is the key, but how much solid food can we actually consume in one day without making ourselves sick?

Weight gainer protein shakes are great for increasing your overall daily calorie intake, as not only do most of them taste great and are a welcome treat to the usual bodybuilders diet of chicken breast and brown rice, but they contain a HUGE amount of calories. Some products quoting upto 1200 Calories in a single shake! Take this 2 or 3 times a day and your potentially taking in an additional 2400 – 3600 calories a day!

Whats the difference between standard protein powders like WPI or WPC and so called “Weight Gainers”?

WPI and WPC products are just that. They contain a high percentage of Whey Protein Isolate and Whey Protein Concentrate which is a type of protein. The main difference between that and Weight Gainers, is mainly the addition of carbohydrates. Now remember that not all carbohydrates are created equal.

The main types of carbohydrates to look out for when selecting a quality weight gainer supplement, is the amount of Complex Carbohydrates and amount of Simple Carbohydrates the supplement contains.

Note: Before reading on, it is important to know about the Glycemic Index and terms such as Low GI and High GI. Here is a quick summary below:

What is the Glycemic Index and what does High GI / Low GI mean?

The Glycemic Index or GI, is a measure of the effects of carbohydrates on blood sugar levels. It’s a measuring system to find the extent of which various foods raise the blood sugar level. The benchmark is white bread, which has a GI of 100. The higher the score, the greater the extent to which blood sugar is raised. Eg Dextrose scores 138 (which is high) whereas fructose is 31 (low).

 

What’s the difference between Complex Carbohydrates and Simple Carbohydrates?

 

Complex Carbohydrates – ie. Polysaccharides (poly meaning many) and (saccharides meaning sugars) are composed of 3 or more monosaccharides (single sugar molecules) joined together. Complex carbohydrates take a longer amount of time for the body to digest. This is fantastic when you are trying to gain size while keeping body fat to a minimum because as the complex carbohydrates are broken down, they release glucose into the blood stream at a slower pace than simple carbohydrates. This is what is known as a Low Glycemic Index Carbohydrate or as bodybuilders call it, a Low GI Carb.

Simple Carbohydrates also know as sugars, are already in their simplest form which means they are easily digested and enter the blood stream at a much faster rate. Simple carbohydrates are known as High Glycemic Index Carbohydrates or High GI Carb’s.

Remember, whether it’s a simple carbohydrate or a complex carbohydrate, your body will convert the carbohydrate into glucose to produce ATP (Adenosine Tri Phosphate), the energy molecule to power your workouts.

Why does it matter if I’m taking a High GI Carbohydrate or Low GI Carbohydrate?

This is where Insulin comes in. Insulin is a hormone produced in the pancreas of the human body. As Wikipedia states, “Insulin is central to regulating carbohydrate and fat metabolism in the body”. When you consume a High GI Carbohydrate such as dextrose, this produces a rapid spike in blood sugar levels. In order for your body to get your blood sugar back to normal levels, it will release a high amount of insulin. For bodybuilders or people trying to gain size, this is ok to take after your heavy workout, as your body has depleted its Glycogen stores. The sugar will be stored in your depleted muscle and liver stores to replenish your exhausted reserves. However, when your glycogen stores are full, and you are constantly eating high GI foods such as sugar, candy, cookies, honey, sodas etc throughout the day, this excess glucose present in the blood stream, will be converted to BODY FAT. Not good if your trying to build lean muscle tissue and keep your body fat to a minimum.

As complex carbohydrates are low GI, they take a while for your body to break them down into glucose. This slows the release of glucose into the blood stream, providing a slow and steady release of energy and avoiding the “Insulin Spike” that simple sugars create. Complex carbohydrates also naturally provide many of the vitamins and minerals needed for energy production aswell as fibre which is important for a healthy digestive system.

Summary

As you can see, the type of carbohydrates present in the weight gainer supplement you select is quite important, depending on when you take it (straight after your workout or several times throughout the day), how often you train in a week and how long you train for.

If you’re after the best Weight Gainer Supplements, Protein King recommends…

1) Optimum Nutrition Pro Complex Gainer

The Optimum Pro Complex Gainer is one of the best weight gainers available on the market today. Not only is it extremely low in sugar, but it is made up of several different premium protein sources: WPI, WPC, Calcium Caseinate, Egg Albumen, Hydrolyzed Whey Peptides, and Glutamine Peptides for a full range of your fast to your slow absorbing proteins. It also includes complex carbohydrates, dietary fiber, MCT’s (Medium Chain Triglycerides), digestive enzymes, vitamins, essential minerals and tastes absolutely fantastic. At 650+ calories/serve which includes 60g of quality protein and 85g of quality carbs, this is sure to get you big, not fat.

2) Max’s Supersize

Maxs Supersize is one of the most popular weight gainer supplements currently available, and at just under $80 for 5kg, is also great value for money for the budget conscious. The single protein source in this weight gainer supplement is WPC – whey protein concentrate. It’s very low in sugar and high in complex carbohydrates, and contains all your essential vitamins and minerals.

3) Inner Armour Hard Mass Gainer

If your one of those people who find it next to impossible to gain weight, and are purely after size and strength and just want to pack on those kilos no matter what, this is the product to get you there and FAST! Inner Armour is a Canadian brand and quite well know in the Australian market. At the full recommended serving, this product delivers you a WHOPPING 1277 Calories PER SERVE. In other words, if this doesn’t get you massive nothing will! This product also has added Creatine and Glutamine peptides and a number of proven ingredients to increase ATP (Adenosine Tri Phosphate – Your bodies energy source), endurance, electrolytes and muscle dependent amino acids to keep you anabolic (in a muscle building state).

4) Black Widow Mega Bulk

Black Widow is an Australian company and probably not as well known as some of the other brands, but nonetheless Black Widow has a great range of products and at rock bottom prices. Definitely worth a mention on the Best Weight Gainer Supplements list of products. At number 4, Black Widow Mega Bulk is a basic weight gainer. If you already take your creatine, glutamine and multi-vitamins separately, or just starting out on weight gainers, and purely after a weight gainer at an affordable price with no added ingredients besides Protein, Carbohydrates and MCT’s (Medium Chain Triglycerides – A great source of energy that is unlikely to be stored as fat by the body), then check out the Black Widow Mega Bulk.

 

NOTE: The information contained on this website is “as is” without any representations or warranties, expressed or implied.  Protein King makes no representations or warranties in relation to the medical information on this website. Protein King recommends to ALWAYS read the label of the product, and use only as directed. You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider.

What is the Best Fat Burner?

Why take a Fat Burner?

Fat burners, or thermogenics, increase the body’s temperature, allowing it to use more fat for energy during exercise such as weight training or cardio. By increasing the body’s temperature, thermogenics speed up the metabolism of the person taking them, allowing them to burn more calories, and lose more weight. Certain ingredients such as carnitine utilise the body’s fat stores as the main energy source in exercise. Fat burning supplements may also increase mental focus and delay muscle fatigue.

What is in Fat Burners?

Caffeine
Caffeine has been the subject of numerous studies, and has many benefits to those looking to burn fat. It increases the body’s temperature, speeding up the body’s metabolism, allowing it to burn more calories. It also increases training intensity, which allows for longer or more powerful workouts. It also helps the body utilise stored fat as energy, and improves concentration levels and mental focus.

Green Tea Extract
One of the most powerful ingredients, green tea extract helps break down the body’s fat stores and increase energy expenditure.

Carnitine
Carnitine is a popular ingredient in fat burning supplements, and it has a host of benefits to the body. Carnitine allows the body to oxidise fat stores for energy, as well as increasing energy levels, delaying muscle fatigue and assisting muscle building.

Coleus Forskohili
An Indian herb, Coleus Forskohili contributes to weight loss and increased metabolistaion of fat stores.

Bitter Orange (Citrus Aurantium)
Bitter orange is used to enhance the metabolic rate, increase energy and increase fat breakdown. It shares a similar structure to ephedrine (a very popular yet widely criticised fat loss supplement due it’s stimulant effects), but contains none of the negative side effects.

Hyrdoxy Citric Acid (HCA)
Another popular ingredient in fat burning products, HCA is believed to assist the body in metabolising fat stores for energy, and decreasing fat storage.

Brindleberry (Gambooge)
Brindleberry is used in thermogenic products and in herbal medicine due to a number of benefits it provides, most specifically appetite suppression and weight management.

What Forms do Fat Burners come in?

Fat Burning Supplements can be taken in a number of forms. The most popular of these forms is in pills, such as Muscletech Hydroxycut Hardcore X, or Nutrex Lipo-6. They can also come in powder form, such as Musashi L-Carnitine, or in liquid form such as Inner Armour liquid L-Carnitine. Protein powders with thermogenic ingredients, such as Max’s SuperShred and Black Widow Hydroxy Whey are becoming increasingly popular.

If you’re after the best Fat Burning Pill / Capsule, Protein King Recommends…

1) Nutrex Lipo-6 Black 

One of the most potent fat burners on the market, Nutrex Lipo-6 Black contains a number of potent ingredients such as carnitine and bitter orange.

2) Body Science Lipoburn Hardcore

Specifically formulated to enhance fat loss and help achieve weight loss goals. Assists in increasing body temperature, breaking down fat stores, oxidising fat and increasing metabolic rate.

3) Cytogenix Xenadrine RFA-X Hardcore

A multi-level fat burning product, Xenadrine helps increase training intensity, increase thermogenesis and enhancing fat burning signals.
If your after the best Fat Burning Protein Powder, Protein King Recommends…

1) Maxs SuperShred

Very high in protein, and great tasting, Max’s SuperShred contains seven nutrient complexes, including carb blockers and fat burning ingredients, to assist the body in building lean, shredded muscle.

2) Redbak Sting

A high-protein, low carb protein blend, combined with  a number of key fat-burning ingredients at strong doses. Redbak Sting is one of the most potent fat burning proteins on the market.

3) Vital Strength Hydroxy Ripped

Ideal for athletes who want to build lean, ripped muscle, Vital Strength Hydroxy Ripped contains hydroxy citric acid, carnitine and chromium picolinate for a powerful fat-burning combination.

NOTE: The information contained on this website is “as is” without any representations or warranties, expressed or implied.  Protein King makes no representations or warranties in relation to the medical information on this website. Protein King recommends to ALWAYS read the label of the product, and use only as directed. You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider.

 Yours in health,

James
Protein King

Which Women’s Supplement Is Best?

A quick run-down on women’s supplements. Enjoy 🙂

 

What Kinds of Women’s Supplements are Available?

There are many supplements specifically formulated for women, just as there are for men. These include protein powders, fat burners and meal replacements. Brands such as Ladybird and Vital Strength have lines of products tailored to the specific needs of women undergoing athletic training, and are designed to help manage weight, burn fat, and develop muscle tone. Precise formulations of ingredients such as protein, carbohydrates, vitamins and minerals are developed to meet the needs of the female cardiovascular or weight trainer.

Why do I Need a Protein Supplement?

Adequate consumption of protein is essential for men and women for a number of reasons, such as:
* Supporting immune system function
* Repairing muscle tissue damaged during exercise
* Red blood cell production
* Boosting metabolism
* Hair, skin and nail health

Often, women’s diets are lacking enough protein to support all these functions. This is where a protein supplement can help. Also, it can be difficult to consume enough dietary protein through eating. Liquid protein shakes are often a good option in these cases.

Why do I Need a Fat-Burning Supplement?

Fat burning supplements, like protein powders, can be a great benefit to women undertaking cardiovascular or weight training. They can assist in boosting energy levels, suppressing appetite, aiding recovery and utilising bodyfat for energy. Some popular ingredients in these products include:

* L-Carnitine – allows the body to oxidise fat stores for energy, as well as increasing energy levels, delaying muscle fatigue and assisting muscle toning.

*Caffeine – increases the body’s temperature, speeding up the body’s metabolism, allowing it to burn more calories. It also increases training intensity, which allows for longer or more powerful workouts. It also helps the body utilise stored fat as energy, and improves concentration levels and mental focus.

* Green Tea Extract – helps break down the body’s fat stores and increase energy expenditure.

* Brindleberry – aids appetite suppression and weight management.

Will I Bulk-up Using Protein Supplements?

In short, no. Men’s and women’s bodies respond to weight training and supplementation very differently. Whereas males are able to increase muscle mass fairly easily through weight training and a surplus of calories, the lack of certain key hormones such as testosterone in the female body don’t allow this to happen.

If you’re after the Best Womens Protein Supplement or Best Womens Meal Replacement Supplement, Protein King Recommends…

1) Ladybird Figure Tone

Very high in protein, low in carbs and with added fat burning ingredients. An all-in-one product.

 

2) Vital Strength Define

Also high in protein and low in carbs, with added vitamins and minerals, and fat burners.

 

3) Body Science BODY

Another all-in-one product, and with added antioxidants and omega 3, 6 and 9.

If you’re after the Best Womens Fat Burning Supplement, Protein King Recommends…

1) Vital Strength Hydroxy Liquid Lean

Contains a number of different fat-burning ingredients to help achieve maximal fat loss.

 

2) Ladybird Metabolise

Designed to assist weight management, fatty acid transportation and liver function.

 

3) Musashi SLM Pre Workout Fat Metaboliser

Wwith 2g of L-carnitine per serve, it will help utilise the body’s fat stores for energy in workouts.

 

NOTE: The information contained on this website is “as is” without any representations or warranties, expressed or implied.  Protein King makes no representations or warranties in relation to the medical information on this website. Protein King recommends to ALWAYS read the label of the product, and use only as directed. You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider.

Which Creatine is best??

We’ve had quite a few enquiries about creatine products, and there’s loads of information on the net. So here’s our summary and recommendations… Enjoy 🙂

What is Creatine?

Creatine is a natural element of skeletal muscle, produced by the liver and kidneys. It is made up of L-arginine, glycine and L-methionine. Creatine is manufactured in the human body, and is also found in meat and fish. Creatine has been well documented as a supplement which increases energy to muscles, resulting in greater strength and endurance. It also aids recovery of muscles which have undergone stress such as through cardiovascular or resistance training. Many athletes worldwide have used and continue to use creatine in various forms to enhance their performance and recovery.

Various forms of Creatine

Creatine comes in many different forms, each designed to absorb faster into the muscles with less waste. Creatine Monohydrate is by far the most popular form of creatine. Monohydrate is found in meats and fish, and was the original form of creatine supplement on the market. Monohydrate has been subject to numerous studies over a number of years, with quite positive results indicating that it often led to strength gains and faster recovery in resistance and cardiovascular athletes. Recently, however, many more forms of creatine have been developed which promise to absorb better and faster than monohydrate. Some of these forms include: Creatine ethyl ester, Tri-creatine malate, Di-creatine malate, Creatine HCL, Creatine anhydrous. Creatine gluconate, Tri-creatine ororate.

When to take Creatine

On training days, it is best to take a serving of creatine within an hour of your workout, and another serving immediately after. If you wish, a single serving size can be halved, with half being used pre and half used post workout. Supplementing with creatine before a workout will help support your muscles through the rigours of exercise – delaying muscle soreness and lactic acid buildup. By having a serve of creatine after your workout, you are delivering nutrients directly to the muscle cells which have been damaged during the workout. The better and faster the creatine is absorbed into the muscle cells, the better the recovery and growth of those muscles. This is where creatine, combined with a high glycaemic carbohydrate, such as dextrose, can deliver nutrients to the muscles as fast as possible.

Loading phase and dosages

It is generally recommended with creatine products to undertake a ‘loading phase’, where a number of servings of creatine are taken daily for approximately a week, to ensure that creatine levels in the bloodstream are high. After this loading phase, the individual switches to a ‘maintenance phase’ where one serving of creatine is taken daily, to maintain creatine levels in the bloodstream. There is much debate as to whether a loading phase is necessary, as well as cycling (for example 6 weeks on and 6 weeks off creatine supplementation). Some studies suggest that loading phases and cycling are unnecessary and one or two servings a day will ensure that the most is being made of the supplement. Protein King recommends that you always follow the directions on the product’s labels. There is no agreed upon amount of creatine per serve, as it varies between forms of creatine, and studies suggesting serving size. For creatine monohydrate, anywhere between 5-20 grams per day is a safe and effective amount, whereas concentrated forms of creatine such as HCL require much smaller doses, as little as 750mg per day. Always follow the directions on the labels.

Creatine Supplements

There are literally hundreds of creatine supplements on the market today, each with different blends of ingredients, and promising different results. Protein King will recommend three ‘pure’ creatine products, and three creatine blends, to help you figure out what is best for you.

If you’re after a Pure Creatine Supplement…

1) Con-Cret Creatine

Con-cret is a revolutionary creatine product made up of pure creatine hydrochloride. As it is a super-concentrated form, the dosage sizes are much smaller in comparison to other creatine products, decreasing the chances of bloating and water retention. It is the most soluble creatine on the market, meaning less waste. It also requires no loading phase.

2) Black Widow Tri-Creatine Malate (TCM)

Another relatively new form of creatine, TCM is designed to absorb quickly into the muscles, without the need for simple sugars to create an insulin spike. This is great for anyone looks to replenish and recover from a workout without adding additional weight.

3) Musashi Growling Dog Creatine

Although there is 5% fructose added, Growling Dog is mostly made up of pure creatine monohydrate, the original and most studied form of creatine on the market. It is recommended for beginning athletes, or those new to creatine to start with creatine monohydrate, such as Musashi Growling Dog, before progressing to creatine blends or other more potent forms.

If you’re after a Creatine Blend…

1) Max’s Cre8 Carnage

This product is a blend of 8 different forms of creatine, as well as added beta alanine and arginine to assist with bloodflow, absorbtion and a sustained release of creatine. This is perfect pre or post workout, and each tub provides 150 servings. It comes unflavoured, so it can be added to a protein shake or even a glass of water.

2) BSN Cellmass

This is a hugely popular product worldwide, and with good reason. Cellmass is a post workout/nighttime creatine formula, enhanced with a number of key ingredients designed to support muscle recovery and growth.

3) BodyScience Myocytin

This product is a blend of creatine and dextrose, designed to spike the body’s insulin levels after a workout and shuttle as much creatine into the muscles as possible. Myocytin has been well researched, and is recommended for anyone looking to put on size, fast.

NOTE: The information contained on this website is “as is” without any representations or warranties, expressed or implied.  Protein King makes no representations or warranties in relation to the medical information on this website. Protein King recommends to ALWAYS read the label of the product, and use only as directed. You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider.

Well there you go. Feel free to comment if you think there’s anything left out. Also check out our FAQs page for more topics.

Yours in health,

James
Protein King

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Protein King is Australia’s leading online retailer of discount bodybuilding, sports, diet, weight loss, women’s and men’s health supplements and accessories.

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Yours in health,

James