Creatine is one of the most talked-about supplements in fitness and also one of the most misunderstood. Despite being researched for decades and used by millions worldwide, misinformation around creatine continues to circulate through gyms, social media, and online forums. Some people avoid creatine entirely because of outdated myths. Others take it incorrectly and assume it “doesn’t work.” Before deciding whether creatine belongs in your routine, it’s important to understand what’s true, what’s exaggerated, and what simply isn’t accurate. Here are the most common creatine myths people still believe and the real truth behind them. Myth 1: Creatine Is Only for Bodybuilders One of the biggest misconceptions is that creatine is only useful for bodybuilders or professional athletes. In reality, creatine supports how the body produces energy during short, intense activity. This makes it beneficial for a wide range of people, including beginners, recreational gym-goers, strength trainers, and even older adults aiming to maintain muscle function. Creatine doesn’t magically build muscle on its own. Instead, it helps you train with more intensity and consistency — which is what leads to progress over time. Myth 2: Creatine Is a Steroid Creatine is not a steroid. It’s a naturally occurring compound found in foods like red meat and fish, and it’s also produced by the body in small amounts. Supplementing creatine simply increases the stored amount available in your muscles. Creatine does not affect hormones, testosterone levels, or endocrine function. This myth often comes from confusion between performance supplements and anabolic substances but scientifically, they are completely different. Myth 3: Creatine Works Instantly Many people expect creatine to feel like a pre-workout, something you notice immediately after taking it. Creatine doesn’t work that way. Instead of providing instant stimulation, creatine works by gradually increasing muscle creatine stores. This process takes time and depends on consistent daily use. The benefits appear progressively as your muscles become better supplied with energy during training. If you expect overnight results, you may assume creatine “isn’t working” when in reality, it just hasn’t had enough time. Myth 4: You Have to Load Creatine Creatine loading taking large amounts for a short period is optional, not essential. While loading can saturate muscle stores faster, taking a standard daily dose consistently will achieve the same result over time. For most people, a simple, steady approach is easier to maintain and just as effective. Creatine works best when it fits into your routine rather than disrupting it. Myth 5: Creatine Causes Excessive Water Retention Creatine does increase water content inside muscle cells, but this is often misunderstood. The water retention associated with creatine happens within the muscle, not under the skin. This cellular hydration actually supports muscle performance and recovery rather than causing unwanted bloating. Issues like bloating are usually linked to excessive dosing, poor hydration, or digestive sensitivity not creatine itself when used correctly. Myth 6: Creatine Isn’t for Women This is another outdated belief. Creatine works the same way in women as it does in men. It does not cause unwanted bulk, sudden weight gain, or hormonal changes. Many women use creatine to support strength, performance, and recovery without any negative effects. Creatine supports muscle function not a specific body type. Myth 7: Creatine Is Bad for Your Kidneys This myth has been widely debunked in healthy individuals. Creatine is one of the most studied supplements available, and research consistently shows it is safe when used as directed. Concerns often arise from misunderstanding blood markers or relying on outdated information. For people with existing medical conditions, professional advice is always recommended  but for most users, creatine is well tolerated. How Long Does Creatine Actually Take to Work? This is one of the most common questions people ask. Most individuals begin to notice benefits after one to two weeks of consistent daily use. These benefits often include improved training endurance, better strength output, and improved performance across multiple sets. Creatine isn’t about feeling stimulated it’s about supporting performance over time. How to Use Creatine Effectively Creatine works best when kept simple: Take it daily Be consistent Stay hydrated Don’t overthink timing Many people choose to take creatine alongside protein or after training, but consistency matters far more than the exact timing. Final Thoughts Creatine remains one of the most effective, affordable, and reliable supplements available yet myths continue to prevent people from using it properly. When used with realistic expectations and consistency, creatine can support better training performance, recovery, and long-term progress. It isn’t a shortcut, and it isn’t magic but it is a proven tool when used correctly. Understanding the facts allows you to make smarter decisions and avoid falling for misinformation that’s been circulating for years.

What No One Tells You Before You Start Taking Supplements Supplements are everywhere. From social media to gym conversations to online stores, it can feel like everyone has a “must-have” product  and that you’re falling behind if you don’t. What most people don’t realise is that supplements aren’t magic, and they aren’t one-size-fits-all. They can be incredibly helpful when used correctly, but they’re often misunderstood, overused, or taken with unrealistic expectations. Before you spend money or build a supplement routine, here are a few important things no one really tells you  but should. Supplements Don’t Replace Consistency One of the biggest misconceptions is that supplements will “fix” inconsistent training or nutrition. They won’t. Supplements are designed to support what you’re already doing, not replace it. If training, food intake, sleep, and recovery are inconsistent, no product can compensate for that long-term. This doesn’t mean supplements aren’t worth using  it just means they work best when the basics are already in place. More Supplements Don’t Mean Better Results It’s common to see people taking five, six, or even ten supplements at once, assuming more equals better. In reality, this often leads to: Wasted money Digestive discomfort Overstimulation Inconsistent usage Most people get better results from fewer supplements taken consistently rather than large, complicated stacks. A simple routine that you actually stick to will always outperform an “ideal” routine you can’t maintain. You Don’t Need Everything at Once Many beginners feel pressure to buy everything immediately, protein, pre-workout, creatine, vitamins, fat burners, recovery products, and more. This usually backfires. Starting with too many supplements makes it hard to understand: What’s actually working What’s causing side effects What you genuinely need Building a supplement routine gradually allows your body to adapt and helps you make smarter long-term decisions. Supplements Take Time to Work Another thing people don’t talk about enough: most supplements don’t work overnight. While some products like pre-workout have an immediate effect, many others work by building up in your system over time. Examples include: Protein supporting recovery over weeks Creatine improving performance with consistent daily use Recovery and sleep supplements improving quality gradually If you expect instant results from everything, you’re likely to be disappointed even with high-quality products. Timing and Consistency Matter More Than Brand Hype Brand names and flashy labels get a lot of attention, but how you use supplements matters more than which brand you choose. Things that make a real difference: Taking supplements consistently Using appropriate dosages Timing them around training, meals, or sleep Choosing products that fit your lifestyle The “best” supplement is the one you actually take regularly. Stimulants Aren’t for Everyone High-stimulant products are popular, but they aren’t suitable for everyone. Some people feel great on stimulants. Others experience: Jitters Anxiety Sleep disruption Energy crashes There’s nothing wrong with choosing low-stimulant or stimulant-free options if they suit your body better. Feeling wired isn’t the same as performing better. Listening to how your body responds is more important than copying someone else’s routine. Supplements Should Support Your Life — Not Complicate It If your supplement routine feels stressful, confusing, or difficult to maintain, it’s probably too complicated. Supplements should: Fit into your daily routine Support your training and recovery Make things easier, not harder If a product doesn’t align with your schedule, lifestyle, or preferences, it’s okay to skip it. Everyone Responds Differently Two people can take the same supplement and have completely different experiences. Factors that affect response include: Bodyweight Training style Diet Sleep quality Stress levels Caffeine tolerance This is why copying someone else’s supplement stack doesn’t always work. Personalisation matters more than trends. Supplements Are a Long-Term Tool, Not a Shortcut The most important thing no one tells you is this: Supplements work best when you think long-term. They’re not meant to create overnight transformations. They’re meant to: Support consistent training Improve recovery Fill nutritional gaps Help you maintain momentum When used with patience and realistic expectations, supplements can be a powerful addition but they’re not shortcuts. Final Thoughts Starting supplements can feel overwhelming, especially with so much conflicting information online. The key things to remember: Start simple Stay consistent Pay attention to how your body responds Don’t chase hype Build gradually Supplements should support your goals not pressure you into doing more than you can sustain. If you approach them with the right mindset, they can become a helpful part of your routine instead of a source of confusion.

Short on time? This guide breaks down which supplements actually fit busy schedules, helping workers, parents, and students stay consistent without overcomplicating their routine.

When Should You Take Supplements? A Complete Timing Guide (2026) You can use the best supplements on the market but if you’re taking them at the wrong time, you may not be getting their full benefit. One of the most common questions Australians ask is:“When should I take my supplements for the best results?” In 2026, supplement timing has become just as important as supplement choice. This guide explains when to take popular supplements, how timing affects performance and recovery, and how to build a simple, effective routine that fits your lifestyle. Why Supplement Timing Matters Supplement timing helps your body use nutrients more efficiently. While some supplements work anytime, others are designed to support specific phases of the day, such as training, recovery, or sleep. Proper timing can help: Improve training performance Speed up muscle recovery Support better sleep Reduce side effects Increase consistency You don’t need a perfect schedule — just a smart one. Supplements Best Taken in the Morning Morning supplements are typically focused on general health, hydration, and daily performance support. Common morning supplements include: Multivitamins Fish oil Creatine (optional) Low-stimulant daily health supplements If you train later in the day, taking non-stim supplements in the morning helps avoid overstimulation at night. When Should You Take Pre-Workout? Pre-workout supplements are designed to be taken shortly before training, not randomly during the day. Best time to take pre-workout: 20–30 minutes before exercise Pre-workout supplements support: Energy and focus Strength and endurance Training intensity If you train in the evening, choosing low-stim or non-stim formulas is important to avoid sleep disruption later that night. Creatine Timing: Does It Really Matter? Creatine is one of the most researched supplements in the world — and also one of the most misunderstood. Best time to take creatine: Any time of day Every day, consistently Creatine works by building up in your muscles over time. This means daily consistency matters more than exact timing. Popular ways to take creatine: Post-workout with protein With a meal In the morning Many Australians prefer taking creatine alongside protein after training to support recovery. Protein Timing for Muscle Recovery Protein is essential for muscle repair, growth, and recovery. Best times to take protein: After training Between meals (if intake is low) Before bed (optional) Post-workout protein helps: Repair muscle fibres Reduce soreness Support recovery between sessions Protein before bed can support overnight muscle repair, especially for people training in the evening. Supplements Best Taken After Training Post-workout supplements focus on recovery and replenishment. Common post-training supplements: Protein Creatine Recovery blends Electrolytes After training, your body is more receptive to nutrients, making this an ideal time to support recovery. Supplements Best Taken Before Bed Night-time supplements should support relaxation, nervous system recovery, and sleep quality. Supplements commonly taken before bed: Magnesium ZMA Recovery or sleep-support formulas These supplements help: Relax muscles Calm the nervous system Improve sleep quality For Australians training after work, evening recovery supplements are essential for long-term progress. Supplements to Avoid Late at Night Some supplements can negatively affect sleep when taken too late. Avoid before bed: High-stimulant pre-workouts Excess caffeine Strong thermogenic formulas Poor sleep directly impacts recovery, hormone balance, and training performance. Example Daily Supplement Timing Routine Here’s a simple example of how supplement timing may look throughout the day: Morning Multivitamin Fish oil Pre-training Pre-workout (if training early) Post-training Protein Creatine Evening / Before bed Magnesium or ZMA This structure keeps supplements aligned with performance, recovery, and sleep. Common Supplement Timing Mistakes Many people unintentionally reduce supplement effectiveness by making simple errors. Common mistakes include: Skipping daily creatine Taking stimulants too late Inconsistent protein intake Overcomplicating supplement routines The best supplement plan is one you can stick to consistently. Final Thoughts: Supplement Timing in 2026 There’s no single “perfect” supplement schedule — but better timing leads to better results. By understanding when to take supplements, Australians can: Train harder Recover faster Sleep better Stay consistent Supplements should support your lifestyle, not complicate it. 👉 Explore high-quality supplements at Supps247 and build a smarter, more effective supplement routine in 2026.

Recovery Supplements Explained: What Helps Muscle Recovery & Sleep Training hard is important but recovery is where real progress happens. Without proper recovery and quality sleep, muscle growth slows, soreness lingers, and performance begins to drop no matter how consistent your workouts are. In 2026, more Australians are realising that supplements aren’t just for energy and performance they play a major role in muscle repair, nervous system recovery, and sleep quality. This guide explains the best recovery supplements, how they work, and which ones actually help with muscle recovery and sleep, so you can train consistently and feel better day after day. Why Recovery Is Essential for Muscle Growth When you train, you’re creating stress on your muscles and nervous system. During recovery, your body: Repairs muscle fibres Rebuilds stronger tissue Restores energy levels Regulates hormones Improves sleep quality If recovery is poor, you may experience: Persistent muscle soreness Reduced strength and endurance Poor-quality sleep Higher injury risk Plateaus in progress That’s why recovery-focused supplements are becoming just as important as pre-workout supplements, especially for people training multiple times per week. Protein and Muscle Recovery: Does Timing Matter? Protein is one of the most important nutrients for recovery. It provides the amino acids required to repair muscle tissue damaged during training. How protein supports recovery: Reduces muscle breakdown Supports muscle repair and growth Improves recovery between sessions Many Australians benefit from spreading protein intake throughout the day, especially if training later in the evening. Protein Before Bed Consuming protein before sleep can support overnight recovery by providing a steady supply of amino acids while the body repairs itself. Protein before bed is especially useful if you: Train after work Experience muscle soreness Want to maximise recovery overnight Protein intake is often paired with whey protein post-training to support muscle repair and growth. Magnesium: A Core Supplement for Recovery & Sleep Magnesium is one of the most important minerals for both muscle recovery and sleep, yet many Australians are deficient due to modern diets and training demands. Benefits of magnesium for recovery: Supports muscle relaxation Helps reduce cramps and tightness Supports nervous system function Improves sleep quality Magnesium plays a key role in regulating neurotransmitters that calm the nervous system, making it ideal for evening use. For people who train hard, sweat heavily, or struggle with restless sleep, magnesium can be a foundational recovery supplement. ZMA: Recovery, Sleep & Hormonal Support ZMA is a supplement combination of zinc, magnesium, and vitamin B6, specifically formulated to support recovery and sleep. Why people use ZMA: Supports muscle recovery Helps improve sleep depth Supports hormone balance Aids immune function ZMA is typically taken before bed on an empty stomach. It’s particularly popular among strength athletes, shift workers, and anyone struggling with recovery or sleep quality. Supplements That Support Sleep Quality Sleep is the most powerful recovery tool your body has. Supplements should support healthy sleep habits, not replace them. Supplements commonly used for sleep support: Magnesium ZMA Low-stimulant recovery formulas Herbal sleep blends Quality sleep supports: Muscle repair Hormone regulation Nervous system recovery Consistent training performance For Australians training after work, choosing sleep-friendly supplements is critical to long-term progress. Recovery vs Performance Supplements: Finding the Right Balance Performance supplements help you train harder, but recovery supplements help you continue training consistently. Without proper recovery: Training intensity drops Motivation decreases Injury risk increases Many athletes balance their supplement routine by using pre-workout supplements earlier in the day and prioritising recovery-focused supplements at night. This balance helps improve both training output and long-term sustainability. How to Build a Simple Recovery Supplement Stack A recovery stack doesn’t need to be complicated or expensive. Example recovery-focused routine: Protein after training Magnesium or ZMA before bed Adequate hydration Consistent sleep schedule The goal is not to overload supplements, but to support the body’s natural recovery processes. Lifestyle Factors That Impact Recovery Supplements work best when combined with healthy habits. Key recovery habits include: Getting 7–9 hours of sleep Staying hydrated Managing stress Avoiding excessive stimulants late in the day Recovery supplements are most effective when used to enhance, not replace, these fundamentals. Who Should Focus on Recovery Supplements? Recovery supplements are beneficial for: People training multiple times per week Athletes with physically demanding jobs Night-time trainers Anyone experiencing poor sleep or soreness If you’re constantly sore, tired, or struggling to sleep, improving recovery may be more effective than increasing training intensity. Final Thoughts: Recovery Supplements in 2026 Recovery supplements aren’t about shortcuts — they’re about supporting your body so it can adapt, repair, and grow. By prioritising recovery and sleep alongside training, Australians can: Improve muscle repair Reduce soreness Sleep better Train more consistently Avoid burnout and injury 👉 Explore recovery-focused supplements at Supps247 and support smarter training with better recovery in 2026.

Best Pre-Workout in Australia (2026): Stim vs Non-Stim Explained If you’re training hard but still feeling low on energy, focus, or motivation in the gym, chances are you’ve already looked into pre-workout supplements. With so many options available, one question dominates the Australian supplement market in 2026: Should you choose a stim or non-stim pre-workout? In this guide, we’ll break down what pre-workout does, the difference between stim and non-stim formulas, and how to choose the best pre-workout in Australia based on your goals, training style, and lifestyle. What Is Pre-Workout and Why Do People Use It? Pre-workout supplements are designed to improve training performance by supporting: Energy and alertness Focus and mental drive Strength and endurance Muscle pumps and blood flow Most pre-workouts contain a combination of ingredients such as caffeine, citrulline malate, beta-alanine, creatine, and tyrosine, all working together to help you train harder and longer. For many Aussie gym-goers, pre-workout has become a staple, especially for early morning sessions, long workdays, or high-intensity training blocks. 👉 You can explore a wide range of pre-workout supplements at Supps247, available both online and in-store across Australia. Stim vs Non-Stim Pre-Workout: What’s the Difference? The biggest difference between pre-workouts comes down to stimulants, primarily caffeine. Let’s break it down. Stim Pre-Workout Stim pre-workouts contain stimulants such as caffeine, green tea extract, or other energy-enhancing compounds. Best suited for: Early morning workouts Heavy lifting and strength sessions High-volume or high-intensity training People with good caffeine tolerance Key benefits: Rapid energy boost Improved alertness and motivation Increased strength and performance output Things to consider: While stim pre-workouts are extremely effective, they may not be ideal for everyone. Some users experience jitters, crashes, or sleep disruption, especially if taken later in the day. 👉 If you train early and want maximum energy, browse stim pre-workout options at Supps247 to find a formula that matches your intensity level. Non-Stim Pre-Workout Non-stim pre-workouts are completely stimulant-free, focusing instead on pumps, endurance, hydration, and focus. Best suited for: Night-time training Caffeine-sensitive individuals Athletes already consuming caffeine from coffee or energy drinks Anyone wanting flexible dosing without crashes Key benefits: No impact on sleep Strong muscle pumps and blood flow Can be stacked with other supplements No jitters or energy crashes Non-stim pre-workouts are especially popular among Australians who train after work or want consistent performance without relying on stimulants. Check out non-stim pre-workouts at Supps247 for clean, stimulant-free training support. Stim vs Non-Stim: Which One Should You Choose? There’s no single “best” pre-workout — the right choice depends on how and when you train. Choose a stim pre-workout if: You train in the morning You want maximum energy and intensity You tolerate caffeine well Choose a non-stim pre-workout if: You train in the evening You’re sensitive to stimulants You want better pumps and endurance without sleep disruption Many experienced lifters even keep both options on hand, using stim pre-workout for heavy days and non-stim for later sessions. Best Pre-Workout Options at Supps247 (2026) At Supps247, Australians can choose from a wide range of premium pre-workout formulas, including: High-stim pre-workouts for explosive strength and power Moderate-stim blends for balanced energy and focus Pump-focused non-stim pre-workouts for maximum blood flow and muscle fullness Each formula is designed for different goals, which is why understanding the stim vs non-stim difference is so important before purchasing. How to Get the Most Out of Your Pre-Workout To maximise results: Take pre-workout 20–30 minutes before training Start with a lower dose to assess tolerance Stay hydrated, especially in warmer Australian climates Many gym-goers also stack their pre-workout with whey protein post-training to support recovery and muscle growth. 👉 Explore whey protein at Supps247 to complete your supplement stack. Final Verdict: Best Pre-Workout in Australia (2026) When it comes to choosing the best pre-workout in Australia, the decision isn’t about which product is strongest — it’s about which one fits your routine. Stim pre-workouts deliver maximum energy and intensity Non-stim pre-workouts offer clean performance and flexibility Both have a place in a smart training program. 👉 Shop the best pre-workout supplements in Australia at Supps247 and take your training to the next level in 2026.

Why SUPPS247 Is Melbourne’s #1 Supplement Store 💪 This recognition is the result of consistently delivering excellence across every part of our business: ✔ 100% authentic supplements from leading global brands✔ Expert advice from experienced supplement specialists✔ Competitive pricing with no compromises on quality✔ Fast, reliable shipping across Melbourne & Victoria✔ A strong community built on real results and trust Our mission has always been simple: help Australians perform better, recover faster, and live healthier lives. Trusted by Melbourne’s Fitness Community 🇦🇺 As a Melbourne-based supplement store, SUPPS247 understands the local fitness culture — from elite athletes and bodybuilders to everyday Australians focused on health and wellbeing. Being ranked #1 in Victoria positions SUPPS247 as the go-to destination for: Muscle building & strength supplements Fat loss & weight management products Vitamins, minerals & daily health essentials Recovery, endurance & performance formulas 👉 Explore our full supplement range online and experience the difference. What This Means for Our Customers 🚀 This recognition pushes us to raise the bar even higher. When you shop with SUPPS247, you’re choosing: Industry-leading standards Proven, results-driven products A retailer recognised for excellence A team that genuinely cares about your goals Whether online or in-store, you can shop with confidence knowing you’re buying from Victoria’s most trusted supplement retailer. Thank You, Melbourne ❤️ This achievement wouldn’t be possible without our loyal customers and fitness community. Your support drives us to keep delivering the best supplement experience in Australia. 👉 Visit SUPPS247 today and discover why we’re ranked #1 in Victoria, Melbourne. SUPPS247 – Fuel Your Performance.

Standing in front of the supplement shelf or scrolling through an online store, many people ask the same question: Should I choose whey protein or a mass gainer? Both are popular supplements, but they serve very different purposes. Choosing the wrong one can slow down your progress, whether your goal is building lean muscle, gaining weight, or improving recovery. This guide breaks down the real differences in a simple, practical way so you can choose what actually fits your body and goals. What Is Whey Protein? Whey protein is a fast-digesting protein made from milk. It’s commonly used to support muscle recovery, maintain lean muscle mass, and help meet daily protein needs. Most whey protein products are: High in protein per serving Low in calories compared to mass gainers Low in carbohydrates and fats (especially whey isolate) Whey protein is often used after workouts or anytime you need a convenient protein source without extra calories. Who Whey Protein Is Best For People aiming to build lean muscle Those trying to maintain or lose body fat Anyone who already eats enough calories but needs more protein 👉 Internal link opportunity: Explore our whey protein range to support lean muscle recovery What Is a Mass Gainer? A mass gainer is designed for one main purpose: helping you consume more calories easily. It typically contains: Protein High amounts of carbohydrates More total calories per serving Mass gainers are often used by people who struggle to gain weight or feel full too quickly from whole foods alone. Who Mass Gainers Are Best For Hard gainers with fast metabolisms People trying to increase body weight Those who can’t meet calorie needs through meals alone 👉 Internal link opportunity: Browse mass gainers for easy calorie and weight support Whey Protein vs Mass Gainer: Key Differences Aspect Whey Protein Mass Gainer Main Purpose Protein intake & recovery Calorie surplus & weight gain Calories Low to moderate High Carbohydrates Low High Best For Lean muscle goals Bulking & weight gain How to Choose Based on Your Goal If Your Goal Is Lean Muscle Whey protein is usually the better choice. It helps you hit your daily protein target without adding unnecessary calories. If Your Goal Is Gaining Weight A mass gainer can make it easier to stay in a calorie surplus, especially if eating large meals feels difficult. If You’re Not Sure Yet Start with whey protein and monitor your progress. If your weight isn’t increasing after consistent training and proper meals, a mass gainer may help fill the gap. Can You Use Both? Yes. Some people use whey protein on training days for recovery and a mass gainer on days when calorie intake is low. The key is understanding why you’re using each supplement instead of relying on them blindly. Final Thoughts Whey protein and mass gainers are tools, not shortcuts. The right choice depends on your body, your eating habits, and your fitness goals. Once you understand what your body actually needs, choosing the right supplement becomes much easier. 👉 Internal link opportunity: View all supplements and find what fits your training goals

Unlike standard whey protein blends, Gold Standard Isolate undergoes advanced filtration and hydrolysis to remove excess lactose, fats, and other impurities — leaving behind a product that’s more than 90% pure protein by weight.