1. Fuelling Your Second Wind

    At some point during training we’ve all had moments where we’re ready to throw in the towel and give up for the day. Sometimes stopping early is a good thing as it can help us avoid injuring ourselves from over exertion but at other times we need to push past the fatigue and the aching muscles and push ourselves further than feels possible. If you’ve ever done that, you’ve probably experienced the phenomenon known as the second wind.

    This new burst of energy, right when your body is feeling at its weakest, can be as confusing as it is welcome to athletes who aren’t sure what causes it. For a lot of people it’s unpredictable, it might come at the second kilometer of a half marathon or it might be the last push that carries you over the finish line. Sometimes it might not come at all. Understanding what powers your second wind and how to fuel it can help you get the most out of your training sessions, or give you an edge when it’s time to compete.

    When you first st

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  2. Using AM Protein & Creatine Together

    Creatine and whey protein are two of the most popular muscle building supplements around and combining them is an extremely effective way of maximising your potential gains. Both of these supplements have an effect on recovery and the creation of new muscle tissue that synergise well with one another, and because the body processes them in different ways taking them together does not cause any negative effects or reduce their efficacy.

    Taking them together

    A study published in 2001 in the "International Journal of Sport Nutrition and Exercise Metabolism" showed that those who combined creatine with whey protein experienced the most gains in strength when compared to groups using no supplements or taking either creatine or whey protein alone. They also experienced greater increases in performance and improved muscle growth and volume.

    When to take them

    As whey protein is quickly absorbed and processed by the body it is perfect for the recovery

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  3. The best supplements to stack with a whey protein shake

    If you’re looking to get more out of your whey protein supplements then past a certain point increasing the amount you take isn’t going to get you the results you’re after - in fact, it’s more likely that the excess will just turn into fat as you’re consuming more protein than your body can use effectively! Whether you’re looking to lose weight, gain mass, or just stay healthy, there is one sure fire way you can really boost the effectiveness of the supplements you’re taking - stacking.

    Stacking supplements for beginners

    When people call something a supplement stack what they’re talking about is a group of supplements that are synergistic with each other. It doesn't mean that you need to take them all at the same time though, just that incorporating each of them into your training routine will help you to see even more benefits than you would if you were taking a single supplement.

    Whey protein is one of the most popular supplements around right now because

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