Blogs

What footy, soccer and netball players actually need in pre-season, on game day and for recovery, which supplements have good evidence, and what to check if your league drug tests.

Most teenagers do not need supplements. Here is what the AIS and Sports Dietitians Australia say about protein powder, creatine, pre-workout and caffeine for under 18s, and when to see a GP or sports dietitian.

Most Australian adults need 0.75 to 0.84 g of protein per kilo a day, and people who train often need more. Here is how to work out your number, split it across meals and get it from food first.

Collagen, glucosamine and omega-3 are the best-known joint support supplements, but they work in different ways and the evidence is not equal. Here is what the research says and which one may suit your training.

Intra-workout drinks are making a comeback, but do you actually need one? Learn when water is enough and when electrolytes, carbohydrates, EAAs and BCAAs may make sense for your training.

Why does pre-workout make your face and skin tingle? Learn what beta-alanine actually does, why it causes paresthesia, whether more tingles mean better performance and how beta-alanine differs from caffeine and citrulline.

Building a shred stack? Here's which supplements actually make sense during a cut for men and women, from protein and creatine to pre-workout, electrolytes and optional fat burners, plus what really drives fat loss.

Does your pre-workout barely hit anymore? Learn how pre-workout tolerance develops, why taking more is not the answer, and how to cycle off and reset with moderate-stim or stim-free options.

Pump supplements are getting smarter. Here is what citrulline, arginine, beetroot nitrates, glycerol, electrolytes and carbs actually do for your pump, and why more caffeine does not mean a better pump.