Getting enough protein is one thing — but knowing when to use each type of protein can make a massive difference to your muscle growth, recovery, and daily energy. Whether you’re smashing the gym, training for sport, or just trying to stay fuelled during a busy day, understanding protein timing for muscle gain helps you get better results from the effort you’re already putting in.
Creatine is widely recognised for its role in muscle growth and high-intensity training, but a growing body of research now shows that its benefits go far beyond heavy lifting. For endurance athletes—from runners and cyclists to triathletes and CrossFit competitors—creatine offers performance advantages that can improve speed, power, recovery, and overall training output.
After a tough training session, recovery is where the real progress happens. The right combination of nutrition and supplements can make all the difference — helping your muscles repair faster, reducing soreness, and preparing your body for your next workout. This guide breaks down the best post-workout recovery supplements and best foods for muscle recovery so you can refuel the smart way.
Timing your supplements can make a serious difference when it comes to your performance, recovery, and overall results. Whether you’re chasing muscle growth, endurance, or better training sessions, knowing when to take protein, creatine, amino acids, and pre-workout can help you get the most out of your hard work in the gym.
HYROX challenges the full spectrum of athletic ability — speed, strength, and mental resilience — across 8 × 1 km runs and 8 functional stations. Training hard is non-negotiable, but micronutrition is the missing edge for many athletes. This guide unpacks the essentials: iron, magnesium, and electrolytes. You’ll learn how each supports energy production, hydration, muscle function, and cramp prevention — especially critical for plant-forward or non-meat eaters who may be at greater risk of low iron.
When you start exploring amino acid supplements, you’ll quickly run into two acronyms:
EAAs (Essential Amino Acids) and
BCAAs (Branched-Chain Amino Acids). On the surface, they sound similar — but they do different jobs, and choosing the right one (or knowing if you need both) can make a difference for your performance, recovery, and muscle health.
When it comes to building muscle, most people focus on the training itself — but smart athletes know that real growth happens during recovery. Rest days aren’t just a break from training — they’re your body’s prime time for repairing muscle tissue, reducing inflammation, and replenishing energy stores. And just like your workout stack is key for performance, your recovery stack matters just as much.
When it comes to building muscle, improving recovery, or simply increasing daily protein intake, whey protein is one of the most popular and effective supplements available. In this guide, we’ll break down what whey protein is, where it comes from, the different types, and how it compares to other protein options. If you’re looking for quality whey protein options in New Zealand or trying to understand more about protein choices, this article will cover everything you need to know.
L-Glutamine is a conditionally essential amino acid, meaning that while the body can produce it under normal circumstances, additional supplementation may be necessary during periods of stress, illness, or intense physical activity. It plays a pivotal role in various physiological functions, including muscle recovery and immune system support.
Muscle recovery is an essential part of any fitness regimen. Whether you’re an athlete pushing your limits or someone dedicated to regular workouts, giving your muscles the time and nutrients they need to recover can significantly impact your progress. Muscle recovery helps repair damaged tissue, replenish energy stores, and reduce muscle soreness, all of which are key to improving strength, endurance, and overall performance.
Branched-Chain Amino Acids (BCAAs)—comprising leucine, isoleucine, and valine—are a popular supplement among athletes for their ability to support muscle function and recovery. These essential amino acids play a key role in athletic performance, whether you're training for strength, endurance, or overall fitness. In this article, we'll explore the benefits of BCAAs for athletes, helping you understand how they can enhance your performance and recovery.
