Sports Nutrition Blog

Periodization - Part 1: Uncharted Territory

Wed, 18 Jan 2012 15:43:48 +0000

Soon our gyms and weight rooms will be filled with the throngs of the ‘resolution crowd’, and to all I say “welcome”. Well done for joining the party, even if you had to wait until the end of the year to do it! Now is the time where proper structure and discipline are crucial to allow you to realise your goals and training potential. However, the question that many of us face – both novice and seasoned gym rat alike – is how to accomplish it? It’s time to bring out the big guns. It’s time for us to learn (and remind ourselves) of the Soviet Super-weapon: Periodization.

Periodization is defined as planned – according to certain principles – variation of the training variables such as intensity and volume within a specified period of time culminating in peak performance. Intensity, in this instance is the traditional reference of a percentage of a one repetition maximum i.e. if your max bench press was 100kg, 65% intensity would mean lifting 65kg. Volume refers to the number of sets and repetitions that you perform for a given body-part, work-out etc.

Why should you incorporate Periodization into your training? – For gains superior to those possible with any other training system. This is backed up by hundreds of former Soviet and Russian world champions that have embraced this doctrine.

Although its origins can be traced back to Tsarist Russia, Periodization did not come alive until L.P. Matveyev published his milestone The Problems of Periodization in Sports Training in 1964. Matveyev practiced what he preached in his own quest for a 100kg clean and press and in the process made a tremendous impact on athletic training as we know it.

In the West, Periodization has either been overdone with charts, graphs and complicated calculations complete with Russian terminology, or dumbed down to ‘do high reps, then switch to heavy weights’ – sound familiar?

Pavel Tsatsouline has made this outstanding training tool accessible to people of all athletic backgrounds with his no-nonsense approach to explaining its key principles. What follows are excerpts taken from his book “Beyond BodyBuilding – Muscle and Stength Training Secrets for the Renaissance Man”. Periodization will be explained no more complicated than it has to be, yet not watered down.

Pavel does not endorse creating extensive charts, graphs and prescribing every exercise, sets, weights etc. “Over-reliance on numerical computations in preparing a Periodization chart is a major reason why some coaches tend to dismiss their relevance”, state Drs Verkhoshansky and Siff. The authors of “Supertraining” proposed ‘cybernetic programming’, essentially old-fashioned instinctive training plugged into a Periodization master plan.

Indeed, many variables, from sunlight to your recent argument with your boss, affect your performance and it is difficult to map out a rigid twenty-week plan and follow it rep for rep. Bulgarian weightlifters, scientific as they are, use their judgement in determining the optimal training weight for every set. You should take this idea a step further. This piece is going to teach you how to strip Periodization down to its fundamental principles, namely:

Cycling
Sequential Development
The optimal volume/intensity relationship
Delayed Adaptation

These principles will then be super-imposed onto your workouts to realise your true training potential! Stay tuned for Part II next week where I discuss Cycling. Good Health!

How Much Can You Bench? Part 2

Wed, 18 Jan 2012 15:37:25 +0000

In last week’s blog, I focused on the bench press, and how the lifting regimens that I listed allowed you to surpass your current plateaus and to help you go after a dense, lifters physique. The programs mentioned could be utilised on all the ‘big’ exercises, including the dead-lift, squat and even the clean-and-press, giving the reader a breath of fresh air in their workouts to make some noticeable gains in size and strength.

But you will never realise the full potential and effects of those programs if your bench press technique is not ‘up to par’. This is a fitting description, as a bench press is as complicated as a golf swing. There are so many moving parts and focal points involved that need to be precisely timed and executed to perform the ideal press. Of course, unlike a golfer, you also have the added pressure – literally –of controlling several hundred unforgiving pounds that wants to come down as quickly as possible.

So here is a much warranted “Part II” to figuring out exactly just how much you can bench – with the maximum safety, control and return on your efforts. What follows is a list of important steps to take and mentally prepare for – and I cannot stress just how important the ‘mental aspect’ of bench pressing is. Power-lifting exercises require absolute focus to successfully and safely perform, but are a hugely rewarding feat to undertake – both in terms of size and strength gains but also confidence.

So pay close attention, grasshopper – the experience and wisdom of those before you have revealed the path to bench pressing enlightenment…

1. Warm-up!

I am constantly amazed at the willingness of most people who perform the bench press who go in cold and expect to experience a great session. You may be short on time before you go to work, or you might be bubbling over with enthusiasm to “get hench” and become “a bit of a Unit” (my two favourite English expressions I’ve heard since returning to the UK).

But do yourself a favour and take the time to thoroughly warm-up. I personally spend about 45 minutes before I actually start a weight-lifting session with stretches and light warm-ups. Before I even lie on the bench, I’ve stretched and warmed-up my upper body by grabbing on to something and holding multiple stretches for between 5-8 seconds at a time. I’ve taken a pair of light dumbbells (7.5kg) and performed shoulder raises, curls, hammer curls, kickbacks and shoulder rotations to get my upper body prepared for the challenge ahead (10-20 reps at a time is sufficient). Use this time to tune in mentally prepare yourself for what’s to come.

2. Situation Awareness

When I lie on the bench, I align the bar with the ceiling panels to form parallel lines (an OCD trait I’m sure, but it also helps me know if I’m more likely to make contact with the supports during a press, which can be an incredibly frustrating accident when you’re determined to clear a press. It also provides me a point of reference once I’ve found my ideal body position on the bench.

3. Tune-in

Again, try taking a couple of light dumbbells, and use them to help you find your benching groove. Open up your chest and try to lift the weights from your lat shelf. Stretch with the weights as if you were going to perform a pec fly, and feel the stretch in your chest.

When you finally lift the bar, try to crush the bar in your hands, and rip it apart as you lower it to your chest. You are actively preparing your muscles for high-tension endurance, and recruiting the maximum number of muscle fibres to assist you in your pressing. Perform a few sets with just the bar, and then maybe a plate on each side for a few reps (no more than 10).

4. Get in the groove

Again, as mentioned last week, here is the technique for the lift: A one second pause on the chest for the press (do not relax), a one second pause on the top – NO BOUNCING! Plant your feet like you mean it – none of this feet up crap. Take a deep breath and brace your whole body as if you are about to get punched and unrack the barbell. Flex your pecs hard on the top and literally pull the bar into your sternum with your lats. At the same time, keep pushing your chest out as if you are trying to meet the bar half-way. Your pectorals should feel a tight stretch as they are being loaded like rubber bands.

5. Breathing

Trying to inhale with a heavy barbell compressing your ribcage is an exercise in futility, so hold your breath on the way down. Pause for a second when the bar touches your chest. Do not relax, stay tight and ready for blast-off

6. “By the Power of GreySkull…”

Squeeze the weight off your chest and push it towards your feet as if you are doing a decline press. Thanks to Louise Simmons, this technique as saved many pecs and shoulders in the power-lifting community. This may feel like a very unnatural manoeuvre – you have a tendency to bring the bar up your chest, calling more upon your triceps and shoulders to clear the weight when you fatigue – but persevere. You will get the best results if you imagine that you are pushing yourself away from the bar, sort of wedging your body between the weight and the bench. You will feel tightness and pressure in your upper back if you do it right. When you approach failure you will be pleasantly surprised that the bar keeps inching up, persistent and stable, as if in a Smith machine.

7. Power-up

When the reps get hard and you hit your sticking point, grip the bar hard. Simultaneously flex your glutes, abs and grunt – imaging that you are sending energy from your stomach into your fists. The effect of this martial art technique is nothing short of amazing. Before heading down for another rep make sure that your scapulae have not slipped out. If they have, pinch them together. If the weight in your hands is too heavy to allow it, rack the bell and continue your set in the rest-pause fashion.

Drago!!

How Much Can You Bench?

Wed, 18 Jan 2012 15:29:48 +0000

I think it’s fair to say that the title of this week’s blog represents the quintessential question that is asked of anyone who is deemed to be “in shape”. Of all the feats of strength that can be performed in the gym, the legendary flat-bench press will forever be regarded as the generalised measuring stick of an individual’s strength and power.

Regardless if you are a professional athlete or weekend warrior, is there anything that could be more satisfying in the gym than possessing the strength and confidence to press a heavy weight over your head? It’s a highly personalised achievement that should not be diminished by comparing it to another’s. The age-old saying that “there is always someone bigger, stronger and faster than you” is true 99.99% of the time – but as 67.72% of statistics have been proven to be a load of rubbish, this should not stop you from testing your limits, pushing your boundaries, and becoming the best that you can possibly be (in life, as well as in the gym).

But chances are that at some point in time, you’ve fallen into a rut with your bench-pressing. You make some gains in strength, and then you hit a plateau that you can’t seem to surpass. It is unfortunate that the 5majority of gym-goers seem content in accepting these limits, and mindlessly continue the same regimen that they’ve performed for months, even years. Only a relative few who have the drive and determination to truly better their strength gains can stop, sit back, and question: “How can I improve my bench press?”

I have personally made tremendous strength gains by following and practising the teachings of Pavel Tsatouline – a Russian guru in the field of strength and conditioning training, and former instructor to Soviet-era Spetznaz Special Forces teams. For anyone who has a true hunger to expand their knowledge in the field of strength and power training techniques, I highly recommend his writings (available through DragonDoor.com).

The following techniques are taken from a classic Soviet weight-lifting textbook by V.I. Rodionov that lists seven set and rep schemes that you can choose from. The purpose of these techniques are to make you as strong as you look, and to provide density to your physique that simply cannot be imitated, let alone duplicated, by performing light-weight, high-repetition exercises. Performed as described, and with honest effort, these techniques will help you to make tremendous gains in your current bench press.

You will note that these techniques are derived from calculating your 1 rep max (1RM). That is, the maximum weight that you can perform 1 repetition in good form. If you haven’t done this in a while, it is well worth taking the time to do so. How else will you know if your strength is increasing if you don’t know where you started from?

It is unlikely that you are performing your bench press with the proper technique – I say this not out of arrogance, but simply recognising a fact – I myself had to change my technique after reading Pavel’s teachings, because it is the same method that is accepted by professional weight-lifters at meets and strength events: A one second pause on the chest for the press (do not relax), a one second pause on the top – NO BOUNCING!

This will require some mental reprogramming on your part, but by strictly adhering to this method you will be rewarded with not only a safer, but a more powerful press with more control. Do not let your ego get in the way – you will most likely find that to begin with the number of repetitions you could previously perform at any given weight will decrease. Stick with it, and realise the benefits of extra muscle tension!

Multiple sets of low repetitions are the key for developing strength and muscle density. It’s likely that this will feel very alien to many people, especially to those who tend to stick to the universal ‘three sets of ten’ rule of thumb.

Hold on to your socks, Alice – you’re about to tumble down the rabbit-hole!

% of 1RM x number of repetitions x number of sets

1. 60x2-3, 70x2-3, 80x2-3, 87.5-90x1-2x5-6, 80x2-3, 70x2-3/p>

This format is recommended for experienced strength athletes. The first light sets get the trainee into the groove, the last light sets are meant to provide active rest before tackling the next exercise.

2. a) 70x2-3, 80x2-3, 90x1, 100-102.5x1, (85-90x2-3x3-4), 70x2-3
b) 75x2-3, 85x2-3, 95x1, 100-105x1, (85-90x2-3x3-4), 70x2-3

This scheme is recommended for a rare session when you want to go for a personal best. Rodionov warns not to perform many sets and reps before you go for a max to avoid wearing yourself out. The choice of the 90 or 95% weight preceding the max set is up to the individual. If the weight feels light, up the projected PR by 2.5-5kg or whatever seems right. If after the max you do not feel up for the heavy back-ff sets in brackets, drop them and wrap up just with a couple of light 70% sets.

3. 65x2-3, 75x2-3, 85x2-3, 90x1, 75x2-3x2, 65x2-3x2

This sequence is great for finessing your lifting technique. You get to critically compare your technique in both sets with each weight. This approach was a favourite of B. Farkhutdinov, weightlifting world champion from the USSR.

4. 65X2-3, 70X2-3, 80X2-3, 87.5-92.5X1-2X3-4, 85X2-3X3-4

This arrangement allows the power monger to perform a high volume of work with sufficiently heavy weights. Very effective for building strength and mass while honing the technique.

5. 60x2-3, 70x2-3, 80x1-2, 90x1, 95x1x3-4, 85x2-3, 75x2-3

This design is for an athlete whose technique tends to deteriorate when the poundage approaches maximal. Keep lifting a near maximal weight to improve this.

6. 60x2-3, 70x2-3, 80x1-2, 90x1, 95x1, 85x2-3x3-5

A great method for developing strength, technique and hypertrophy

7. 65x2-3, 75x2-3, 85x2-3x4-6, 95x1

The 95% set will feel like a true max after the 85% sets. Skip it if you are not up for it or lift 90%x1 instead.

The beauty of these techniques is that they are not limited to bench pressing alone. One way to put the above schedules to work is to pick three to four basic exercises (for instance the power-lifts – bench press, squat, dead-lifts - plus cleans-and-presses or pull-ups) and train each lift two to four times a week. Vary the set and rep scheme every workout making sure not to practice the #2 that requires lifting a 1RM more than once a week. Follow the above program for three weeks, blow your old PRs out of the water, and return to your usual training.

Product Analysis - Kinetica Complete All In One

Wed, 26 Oct 2011 20:53:39 +0000

PRODUCT ANALYSIS

Company: Kinetica

Product Name: Complete

Product category: All-in-one

1.0 INTRODUCTION

Continuing my product analyses for the Kinetica sports-supplement range, I now focus on Kinetica Complete – the Company's offering to the 'All-in-one' product category. But before I go any further, perhaps it's best to talk briefly about what the point of an 'All-in-one product' is, why it should be taken, and most importantly – what you should look for in an ideal 'All-in-one' product.

There are many aspects to body building, from weight management to boosting performance. Covering all of the bases to optimize your body and health can often take many different supplements. Managing these supplements can be difficult and time consuming (and expensive). All in one supplements help to minimize the time and effort required to get your desired body. The all in one supplements are designed to have all your body building needs in one easy package. They are pre-balanced for the most effective design to enhance your work outs and the most efficient way to reach your goals.

However, as this product analysis will demonstrate, some of these designs are more effective than others once a variety of factors are taken into account, such as basic usage logistics i.e. serving, cost per kilo etc, and the obvious nutritional ingredients and compounds. For me, an 'All-in-one's' greatest strength is also it's greatest weakness – while these products like to include several other popular and cutting edge supplements i.e. creatine, Beta-Alanine, HMB to provide a host of additional benefits, these benefits may be somewhat inconsequential based on the quantity that is added to the product. Jack of all trades, Master of none" can be a pitfall of this product type, but there is still no denying the attraction of taking such a product.

Instead of juggling several different methods to boost your athletic performance, take an all in one supplement to get what you need and be on your way. There has never been an easier or more effective way to manage your work out program and your supplement intake.

But what are some of these additional supplements that can be found in All-in-ones? This analysis reveals several popular choices:

Creatine

Creatine is a natural substance used by skeletal muscles as energy for contracting. Since the early 1900's it has been recognized that supplementing your diet with creatine supplements raises the amount of creatine found in the muscles. Creatine supplements dramatically increase the level of creatine in the muscles, leading to better muscle growth, decreased muscle deterioration, and increased power and performance for anaerobic activity due to higher and faster energy creation in the skeletal muscle.

There now exist many different types of creatine on the market, but the type most commonly used in All-in-one supplements is creatine monohydrate – the oldest and most well-documented variety of creatine. Creatine monohydrate refers to creatine that has been bound with a molecule of water

L-Glutamine

Glutamine plays key roles in protein synthesis, providing energy to the cells, pH balance in the kidneys, and a part of several anabolic processes. Despite the fact that the body regularly produces glutamine, supplementing the diet with glutamine and L-glutamine can enhance the efficiency of these processes. For bodybuilders, L-glutamine in particular appears to play an important role in maintaining muscle mass, as the higher levels through the body prevents the leaching of L-glutamine from muscle tissue for other processes.

Because of its role in cellular energy and anabolic mechanisms, bodybuilders often use a great deal of their natural glutamine and L-glutamine while exercising. The body can replenish this by breaking down muscle, and to prevent this, a glutamine or L-glutamine supplement can be used. The supplement may not only halt or slow down the rate of muscle deterioration, but may also increase the protein synthesis required to build muscles and also increases body immunity.

Beta-Alanine

Beta-Alanine is a relatively new product on the sports-supplement market that boasts some incredible properties and benefits. It is a product that I highly recommend reading about http://www.beta-alanine.net. Whilst there is a lot of science to read through and understand on this cutting-edge amino-acid based supplement, the benefits of including this supplement is an All-in-one include:

Boosts explosive muscular strength and power output
Increases lean muscle mass
Boosts muscular anaerobic endurance
Increases aerobic endurance
Increases exercise capacity so you can train harder and longer

HMB

HMB stands for β-hydroxy-β-methylbutyrate, a byproduct (metabolite) of the breakdown of the amino acid leucine. HMB is produced naturally by the body and can also be gotten through dietary measures, however the amount necessary for an improved body exceeds the amount a reasonable person would get through diet alone. Because of this, the HMB supplement is popular among body builders and those trying to gain lean muscle and cut down on body fat. HMB has been shown to be effective at increasing lean muscle while decreasing muscle deterioration. Other benefits include lowered body fat and cholesterol and enhanced muscle repair after exercise.

BCAA’s

Bcaa's (Branch chain amino acid) consist of leucine, isoleucine, and valine. They establish a recovery process which will increase your performance and gains. They also improve protein synthesis allowing better benefits of your protein intake. It has been shown the Bcaa's also can stimulate fat loss. Studies have shown that amounts of bcaa's that are within the bloodstream, prevent muscle breakdown, which then the body uses fat for energy.

Your immune system can also be improved. Bcaa's can reverse glutamine loss which is essential to immune health. Last, bcaa's are truly a great anti-catabolic aid. They suppress the muscle proteins for fuel, which thereby spares your muscles. With all the benefits associated with supplementing BCAAs, they are a staple in any serious athlete's diet.

L-Leucine

L-leucine is widely used as an ingredient in supplements for muscle building because of its many beneficial effects on sports performance. It helps preserve lean muscle tissue, supplies the body with energy under stress and keeps muscle glycogen (glucose stored in muscle tissue used to power muscular contraction) and nitrogen balance in check.

Along with isoleucine and valine, it is one of the three essential branched-chain amino acids (BCAAs) that make up a significant portion of the total amino acid count in the body's protein structure. One of the main functions of leucine is in regulating protein metabolism in the body. The availability of leucine is of critical importance in controlling the net synthesis of protein.

It has long been decided that Leucine should be taken in an ideal ratio of 2:1:1 (2 parts leucine to 1 part isoleucine and 1 part valine). However, research now suggests that ratio should be as high as 4:1:1. Leucine is regarded as the most important of the three BCAAs.

Taurine

Taurine is a type of pseudo-amino acid recently touted as a miraculous energy and diet aid by numerous diet companies and is also considered a fundamental acid for regulating skeletal tissue functioning in animals and humans. Taurine is found in trace amounts in the body and is normally included in energy drinks because it is hypothesized that it increases energy due it to its effects on skeletal tissue, although actual studies have not yielded any substantial results. Most taurine in energy drinks is synthetic and features a combination of vitamin E and cysteine, which are precursors to natural taurine.

It is heavily believed that taurine is a viable diet aid, and to an extent, a potent energy source, but studies conducted on these effects reveal that this is not necessarily the case although there is evidence supporting its weight loss benefits

So, with all that being said, lets meet this week's contestants!

2.0 THE CONTESTANTS

Kinetica Complete

"Combining the key features of our Whey Protein, Lean Gain and 100% Recovery products, Kinetica Complete offers a convenient balance between muscle repair and recovery, muscle development and strength-building. Containing high-quality whey protein enriched with organic virgin coconut oil, Creapure® (99.99% pure creatine monohydrate), a high- and low-GI carbohydrate blend and the digestive enzyme Aminogen®, Kinetica Complete is absorbed quickly into the system, leaving you with just one simple, balanced supplement to cover all your needs".

Reflex One-Stop Xtreme

Reflex Nutrition's most hardcore mass building supplement designed to out perform all other mass and strength building supplements. It is the only product to contain the exclusive Quattro protein blend with every single batch lab tested for protein content".

Sci-MX Omni MX Hardcore

Formulated for building extreme muscle mass, gaining serious power and strength and supporting heavy weight training. Who will benefit from using Sci-MX Omni Hardcore MX?

• Gym users training to gain extreme muscle-mass and strength as quickly as possible
• Hardcore power athletes, bodybuilders and extreme athletes that need to add
muscle size and power when training for high level events
• Rugby players, combat athletes, track-and-field athletes, rowers etc, that require bulk, strength and presence to improve performance".

PhD Synergy ISO-7

Synergy-ISO-7™ is the answer to the all-in-one conundrum, it's also an answer to the prayers of those seeking complete nutritional synergy. How often have you asked yourself;
Should I buy Whey Protein, a quality Micronised Creatine, L-Glutamine or a testosterone booster this month?"
You know they all work well together, you know you need them all to function at your max, but often aren't sure in which amounts, or whether you can afford them all at the same time. The confusion has been eliminated and the work has been done for you by PhD. No longer do you have to be a slave to the confusion of sports supplementation and no longer do you have to miss out on one or two of your favourite supplements, because they're all in Synergy-ISO-7™".

Garnell As One 40

Garnell As One really is everything your body needs to build lean muscle mass, recover from intense exercise, and generally keep you at the top of your game, in an easy to use all-in-one supplement. And yet it is one of the most cost-effective supplements on the market despite the incredibly high quality and high concentrations of ingredients. Garnell As-One 40 also has the added bonus of added BCAAs, glutamine, creatine, beta-alanine, and it tastes great too".

Maximuscle Cyclone

Too busy to stack? Not sure which supplements to take? Then look no further, Maximuscle Cyclone is the ultimate supplement! This stuff contains everything but the kitchen sink – so not surprisingly it's the UKs best-selling 'all in one' muscle formula. There's no quicker and easier way to refuel your body with everything it needs after an EXPLOSIVE workout. This powerful blend of proteins and nutrients mixes instantly, tastes great and helps to take the confusion out of which supplements to use. Just take two servings each day to achieve your targets with ease".

3.0 METHODOLOGY

I conducted my analysis by targeting two comprehensive categories that would allow the full value and effectiveness of these All-in-one products to be witnessed:

Basic Information – This category would cover the purchasing and usage logistics of the product. Designed to give an idea of value for money and personal preference, this category incorporated the following subdivisions:

Serving size (g)
Servings per largest size container
Largest size container available (kg)
Explosive Nutrition price (£)
Price per Kilo (£/kg)
Price per serving (£)
Number of available flavours

Nutritional Information – This category would provide the basis for comparison on nutritional quality and purity. Essentially, for determining the actual effectiveness of the All-in-one product. This category incorporated the following subdivisions, with data being collected where possible:

Energy (kcal)
Protein (g)
Carbohydrates (g)
Carbs from sugars (g)
Protein:Carbohydrate ratio
Fat (g)
Fat from saturates (g)
Monosaturates (g)
Polyunsaturates (g)
MCTs (g)
Dietary fibre (g)
Sodium (g)
Cholesterol (g)
L-Glutamine
Creatine Monohydrate (g)
Glycine (g)
Taurine (g)
Digestive enzymes (g)
BCAAs (g)
L-Leucine (g)
Beta-Alanine (g)
Electrolyte replenishment (g)
HMB (g)

Once the above numerical values were correlated, a simple point system was created to simplify the data and provide an overall points score value. With six products being studied, a score of 1-6 was given to each subdivision score, with 1 being the lowest desirable value, and 6 being the most desirable value e.g. the product with the largest number of servings scored 6, the fewest scored 1 etc.

You will notice that in several of the subdivisions for the products concerning nutritional information, there were no numerical values that could be collected. In the absence of competitor information, maximum points were rewarded to those products that disclosed the quantity and quality of its ingredients. This is not to say, however, that they truly were the top rated product in that particular subdivision. However, without comparative information, receiving maximum points was a reward for product transparency.

Also, when it came to awarding points, the products serving size was used instead of a 100g value. After all, it's what you actually intake at the time of consumption that matters most, not an arbitrary weight of 100g (although this is still an important benchmark to measure against). For each category, an overall points scored" chart was created to illustrate how the product had scored and faired against its rivals in each of the subdivisions.

Finally, the points from both 'Basic Information' and 'Nutritional Information' were combined together for each product to facilitate an overall picture on the product's true effectiveness, and value as an All-in-one product.

4.0 numerical analysis

Fig 4.1 Correlated values for Basic and Nutritional Information

As you can see from Fig 4.1, several of the later subdivisions could not provide meaningful comparative findings due to a lack of disclosed information. In those instances, no graphs were designed to reflect those values.

5.0 results: basic information

Fig 5.1 Serving size (g)

Fig 5.1 illustrates the recommended serving size for each of the products. Because All-in-ones need to provide sufficient quantities or protein and carbohydrates, along with the added benefits of the extra supplements typically included, All-in-one products tend to require larger than average serving sizes by weight. Both Sci-MX and Reflex had the largest serving size at 145g. Maximuscle has the smallest size at 60g. Based on ease of consumption, in this instance, the product with the smallest serving size received maximum points.

Fig 5.2. illustrates the number of servings per largest size container at the recommended serving sizes for each product. Obviously, the product that could provide the most servings per container received maximum points. Kinetica was ranked 5^th here with a limited capacity of 22 servings. Both Reflex and PhD offered the most servings at 30, while Maximuscle offered the fewest at just 20.

Fig 5.2 Servings per largest size container

Fig 5.3 Largest size container available from Explosive Nutrition (kg)

Fig 5.3 illustrates the largest size container for each product that is available through Explosive Nutrition. Obviously, the product with the largest container size received maximum points. Kinetica offered similar sizes to both PhD and Garnell at approximately 2kg. However, both Reflex and Sci-MX show their dominance again with container sizes of 4.35 and 4.06 kg respectively. Maximuscle offered the smallest container size at just 1.2 kg.

Fig 5.4. illustrates the product cost for each product if purchased through Explosive Nutrition. Obviously, the product with the lowest cost received maximum points. Kinetica complete ranked 4^th in this instance with a unit cost of £39.95. The most expensive product was Sci-MX at £56.95, whilst the least expensive product was Garnell at £29.95

Fig 5.4 Explosive Nutrition Price (£)

Fig 5.5 Explosive Nutrition price per kilo (£/kg)

Fig 5.5 is a useful tool to illustrate the value or cost effectiveness of each of the products, based on their price per kilo (£/kg). Obviously, the product with the lowest price per kilo received maximum points. In this instance, Kinetica ranked 5^th with a value of £19.98/kg. Due to its excellent container size, Reflex was able to offer the best price per kilo at £11.25 per kilo. Due to its very small container size and relatively high unit cost, Maximuscle had the highest price per kilo at £27.46 (nearly 2.5 times as expensive as Reflex per kilo).

Fig 5.6 is another useful tool to illustrate the value or cost effectiveness of each of the products, based on their price per recommended serving. Obviously, the product with the lowest price per serving received maximum points. In this instance, Kinetica ranked 1^st among its competitors with the lowest price per serving of £0.44. Sci-MX offered the highest price per serving at £2.03

Fig 5.6 Explosive Nutrition price per serving (£)

Fig 5.7 Number of available flavours from Explosive Nutrition

Fig 5.8 illustrates the number of available flavours for each product from the Explosive Nutrition website. Whilst not considered an essential factor in deciding the overall effectiveness of a particular product, is does allow for user preference to be determined for those of us in need of variety. Kinetica offered the fewest available flavours at just 2, along with Sci-MX. Garnell offered the most flavours with an impressive choice of 5.

Fig 5.8 illustrates the overall points score for each of the products taking into account the combined points for each of the selected criteria. Under the category of 'Basic Information', Kinetica ranks joint last along with Sci-MX with 20 points. The product with the greatest combined points score belong to PhD Synergy ISO-7 with 31 points. It must be remembered, however, that this chart is not designed to show the actual effectives of the products as an All-in-one. Instead, this chart is designed to illustrate the purchasing logistics of each of the products.

What is interesting to note is the points split between the 6 products. It is clear to see there is an appreciable margin between the top three and bottom three products: PhD, Garnell and Reflex scored very similarly to each other with a 3 point spread. Maximuscle, Kinetica and Sci-MX again scored almost identically with a 1 point spread. The difference between these two groups is 7 points

Fig 5.8 Overall points score for 'Basic Information'

6.0 Results: nutritional information

Fig 6.1 Calories (kcal)

Fig 6.1 illustrates the number of calories both per 100g and per serving size. For the purposes of an All-in-one, where more calories are considered desireable to meet a broad spectrum of training needs, the product with the most calories received maximum points. What is most noticeable about these results is that, although the calories per serving may vary considerably, all six products share a very similar number of calories per 100g, with a total variance of only 41 calories. This clearly illustrates different lines of reasoning, with both Reflex and Sci-MX having much larger serving sizes than their counterparts.

Fig 6.2 illustrates the amount of protein per 100g and per serving size. Obviously, the product that delivers the most protein received maximum points. Here, Kinetica placed 3^rd with 42.3g of protein per serving. Reflex provided the most at 55g per serving, with Maximuscle providing the least at 30g per serving.

Fig 6.2 Protein (g)

Fig 6.3 Carbohydrates (g)

Fig 6.3 illustrates the amount of carbohydrates per 100g and per serving size. For the purposes of an All-in-one product, where low carbs is not a sought after quality, the product that provided the most carbs received maximum points. Kinetica again placed 3^rd with 28.8g per serving. Sci-MX dominated the competition with a massive 80g, whilst Garnell had the least amount of carbs at just 18.8g per serving.

Fig 6.4 illustrates the amount of carbohydrates derived from sugars in each of the products. Whilst having some quick absorbing sugars post-workout is not a bad thing at all, for the purposes of an All-in-one, where a bigger proportion of time-released, low-glycemic carbs are more desirable, the product with the least amount of sugars received maximum points. Kinetica provided the most sugars at 14.2g per serving, whilst Garnell provided the fewest sugars at just 3.3g per serving. Both Sci-MX and Maximuscle did not disclose the sugar content of their products, and received no points.

Fig 6.4 Carbohydrates from sugars (g)

Fig 6.5 Protein : Carbohydrate ratio (1:)

Fig 6.5 illustrates the protein to carbohydrate ratio, a very useful factor for the efficiency of protein assimilation and a scientifically proven variable for optimum strength gains and recovery. These figures represent how many grams of protein for every gram of carbohydrates. Although this figure varies amongst the scientific community and on the type of athletic demand the body is placed under, a generally agreed ratio of 2:1 (twice the number of carbs to protein) is desirable, with the most points being rewarded accordingly. Sci-MX has the best ratio at 1.78:1. For me, Sci-MX and Reflex have the best values, a positive balance of carbs to protein. Kinetica places 3^rd with 0.68:1, Garnell last with 0.462:1.

Fig 6.6 illustrates the amount of fat per 100g and per serving size. For the purposes of an All-in-one supplement, the product with the most fat received the most points (in contrast to saturated fat levels). Kinetica has the most fat per serving at 8.28g, Garnell the least amount at 1.8g.

Fig 6.6 Fat (g)

Fig 6.7 Fat from saturates (g)

Fig 6.7 illustrates the amount of fat from saturates per 100g and per serving size. Obviously, the product with the least amount of saturated fat received maximum points. Kinetica possesses the most saturated fat at 6.8g per serving (although this could be from healthy fats such as MCT's, unfortunately no information was disclosed on this value). PhD provided the least saturated fat at 1.4g per serving. Sc-MX, Garnell and Maximuscle did not disclose this information on their product labels, and so received no points.

Fig 6.8 illustrates the amount of dietary fibre per 100g and per serving size. Whilst not essential to the function of an All-in-one product, dietary fibre aids in the digestion process, and so the product that provided the most dietary fibre received maximum points. Reflex provided the most fibre at 3.9g per serving, whilst Kinetica provided the least amount at 0.36g. Sci-MX, Garnell and Maximuscle did not disclose this information, and so were rewarded no points.

Fig 6.8 Dietary Fibre (g)

Fig 6.9 Sodium (g)

Fig 6.9 illustrates the amount of sodium per 100g and per serving size for each of the tested products. Although some sodium is a valuable necessity to replenish lost reserves due to intensive exercise, for the purposes of recommended daily nutrition, the product with the lowest amount of sodium received maximum points. Reflex had by far the most sodium with 0.225g per serving. Kinetica had the least sodium with just 0.06g per serving. Sci-MX, Garnell and Maximuscle did not disclose the sodium content of their products, and so no points were rewarded.

Fig 6.10 illustrates the amount of L-Glutamine per 100g and per serving size for each of the tested products. Given the importance of L-Glutamine in muscle recovery and maintaining muscle size, the product that supplied the most L-glutamine received the most points. Kinetica ranked 2^nd here, providing 6.03g per serving. Reflex provided the most L-glutamine with an impressive 10g per serving, while PhD provided the least at 2.6g per serving.

Fig 6.10 L-Glutamine (g)

Fig 6.11 Creatine monohydrate (g)

Fig 6.11 illustrates the amount of creatine monohydrate per 100g and per serving size. Given the importance of creatine to supply skeletal muscles with a greater energy source to allow for superior strength and size gains, the product with the most creatine received maximum points. As you can see from the above chart, while the amount per 100g of creatine may vary considerably, the average amount provided per serving size for each of the products as about 5g. Kinetica supplies 3.6g per serving, Garnell the most at 5.25g per serving, and PhD the least at 2.6g per serving.

Fig 6.12 illustrates the amount of taurine per 100g and per serving size. Whilst scientific studies have yet to reveal any concrete evidence, the inclusion of taurine is mostly for energy purposes, as well as for benefits to skeletal muscle tissue function. Given this reasoning, the product with the most taurine received maximum points. Kinetica possessed the least amount of taurine at 0.63g, whilst Reflex provided the most taurine at 1.5g per serving.

Fig 6.12 Taurine (g)

Fig 6.13 Digestive enzymes (g)

Fig 6.13 illustrates the amount of digestive enzymes included per 100g and per serving size. Digestive enzymes, whilst not considered essential to the functioning of an All-in-one product, are becoming increasingly popular in a wide variety of supplements to increase the efficiency of assimilation of the ingested nutrients. Aminogen is the most commonly used digestive enzyme, and here the product that provided the largest amount of digestive enzymes per serving received maximum points. Sci-MX provided the most enzymes at 0.145g per serving, whilst Kinetica provided the least at 0.12g per serving. Both Garnell and Maximuscle chose not to include digestive enzymes in their All-in-one's, and no data was made available by PhD, which received no points.

Fig 6.14 illustrates the amount of BCAAs (Branch Chain Amino Acids) per 100g and per serving size. As detailed at the beginning of this analysis, the inclusion of BCAAs is considered essential for the many added benefits they provide, such as recovery, increased protein synthesis, fat loss and providing an anabolic environment for your muscles. Obviously, the product that provided the most BCAAs received maximum points. PhD provided the most BCAAs with an impressive 15.25g per serving, whilst Sci-MX provided the least at 8g per serving. Unfortunately, Kinetica, Garnell and Maximuscle did not disclose this product information, and subsequently received no points.

Fig 6.14 BCAAs (g)

Fig 6.15 L-Leucine (g)

Fig 6.15 illustrates the amount of L-Leucine per 100g and per serving size. Although included in the BCCA breakdown, l-leucine is considered to be the most important of the three BCAAs, primarily for its role in the synthesis of protein in the body. Obviously, the product that provided the most l-leucine received maximum points. Kinetica supplied the least amount of l-leucine at 2.16g, whilst PhD supplied the most l-leucine at 7.06g. Sc-MX, Garnell and Maximuscle did not disclose the l-leucine content of their products, and so they received no points.

Fig 6.16 illustrates the amount of Beta-Alanine per 100g and per serving size. As detailed at the beginning of this analysis, Beta-Alanine provides fantastic enhancements to explosive strength, power and muscular endurance. Obviously, the product that supplied the most beta-alanine received maximum points. Reflex provides the most at 1.8g per serving, whilst Garnell provided the least at 0.432g per serving. Kinetica, PhD and Maximuscle chose not to include beta-alanine in their All-in-ones, and so received no points.

Fig 6.16 Beta-Alanine (g)

Fig 6.17 HMB (g)

Fig 6.17 illustrates the amount of HMB provided per 100g and per serving size. As detailed at the beginning of this analysis, HMB is a metabolite of l-leucine, and is of particular benefit in increasing lean muscle mass, increasing fat loss and boosting muscle repair. Obviously, the product that provided the most HMB received maximum points. Having allegedly patented the HMB market, Maximuscle shares the most supplied HMB with Sc-MX at 1.5g per serving. As far as I can tell, neither Kinetica, Reflex, PhD nor Garnell chose to include HMB in their All-in-ones, and so received no points.

Fig 6.18 illustrates the overall points score for 'Nutritional Information', taking into account the combined points for each of the sub-divisions. Here, Kinetica places 3^rd amongst its competitors with 56 points. Reflex dominates the competition with a very impressive points score of 84, with Sci-MX coming in second with 68 points. Considering Kinetica Compete had a smaller serving size than both Reflex and Sci-MX, this is a respectable standing. PhD and Garnell trailed in with 50 points and 38 points respectively, whilst the lowest-performing product belonged to Maximuscle with a total score of only 27 points, revealing huge discrepancies between not only itself and the top-performing product, Reflex, but also to each one of its competitors.

Fig 6.18 Overall points score for 'Nutritional Information'

Fig 6.19 Grand total combined points score to illustrate overall product effectiveness

Fig 6.19 illustrates the combined total points score for both 'Basic Information' and 'Nutritional Information' providing a grand points score to determine each product's effectiveness, value and worth as an All-in-one product. Here, it is clear to see that Reflex dominates the competition with an impressive total points score of 112, the only product to achieve a triple-digit points score. Sci-MX placed 2^nd with 88 points, only slightly beating out PhD at 81 points. Kinetica placed 4^th overall, marginally falling short of PhD with 76 points. Garnell followed in 5^th place with 69 points, whilst Maximuscle's poor showing in this analysis meant that it could only gather a mere 48 points in total.

Whilst Reflex appears to be in a league of it's own, its clear to see that there wasn't much points difference between 2^nd-4^th position with only an 8 point margin, so Kinetica can be proud of its achievement with Kinetica Complete.

7.0 LIMITATIONS AND CONCLUSIONS

As I have previously stated, it is my intention to provide a factual, unbiased numerical analysis on the selected products to the best of my abilities. However, the greatest problems I encounter when performing this task are as follows:

Not having access to complete product disclosure when it comes to ingredients and compounds included in the products, and more importantly, specific numerical values
Awarding points based on partially collected values – if a product lists an ingredient/compound quantity where other products fail to do so, maximum points are awarded based on available disclosed information – that is not to say that the score awarded is actually a fair representation of the product's ingredient/compound value (important ingredients/compounds are often left out i.e. glutamine, cholesterol, BCAAs – my personal pet peeve) for commercial reasons.
All decisions made on awarded points under the category of 'basic information' are relevant only to that product being purchased through the Explosive Nutrition website – prices are not based on supplement brand company settings and actual number of available flavours produced by the supplement categories.

But enough with the disclaimers and excuses already! Based on this research, what conclusions are able to be made?

Kinetica Complete placed 4^th overall in terms of its effectiveness, value and worth as an All-in-one. Whilst not providing the smallest serving size at 90g, I feel that if the serving size were to be increased to become comparable to that of Reflex One-Stop Xtreme's and Sci-MX Omni MX Hardcore's 145g, Kinetica Complete would've performed even better. Serving size does appear to be a self-inflicted handicap with Kinetica products when compared to its rivals.
Reflex One-Stop Xtreme came top in this analysis by a considerable points difference – not only to the 2^nd place Sci-MX with an identical serving size, but over all of the competition. Also, it should be noted that as a company, Reflex was the most transparent with it's product ingredients and provided quantities. This not only makes such an analysis on their product more accurate, but is admirable of the company as a whole. It did exactly what it boasted: …designed to outperform all other mass and strength building supplements".
At only 2kg, Kinetica would do well to provide a larger size container for Complete – especially if you used more than the recommended serving size. At £19.98/kg, Kinetica was also the 2^nd most expensive All-in-one per kilo – another good reason to increase the container size for Complete.
Not including supplements such as HMB and Beta-Alanine in Kinetica Complete was also a weakness when compared to some of it's competitors. As one of, if not the newest All-in-one amongst its rivals, it should take advantage of recent trends and latest scientific research. However, a counter argument for this point would be being able to provide these supplements in sufficient quantities to receive the benefits. Also, the more added extras you chose to include, the price is also likely to increase as well.
At only 44p per serving, Kinetica Complete provided the best value for money for serving size amongst its competitors.
I would've liked to have seen a greater inclusion of carbohydrates in Kinetica Complete – the protein to carbohydrate ratio was disappointing at less than 1:1 – clearly this advantage can be seen in both Reflex and Sci-MX's approach to their macro-nutrient proportions.
Kinetica Complete does possess the most sugars and fat of any of the tested products. Unfortunately, I wasn't able to prove that these sugars are natural and subsequently more readily converted to energy. I also wasn't able to learn the MCT proportion of its fat content, although one must hope that this is the primary source of its high fat content. Again, MCT's are an ideal energy source that is more readily broken down and used by the body for energy.
Kinetica Complete also ranked 2^nd for the amount of l-glutamine included per serving, providing more l-glutamine per serving than Sci-MX Omni MX Hardcore's 145g serving.
I wouldn't touch Maximuscle products with a 10-foot barge pole. No, this is not a clerical, un-opinionated stated I should make, but based on Maximuscle Cyclone's performance in this analysis, would you say any different?

Bottom-line: Kinetica Complete is a worthy All-in-one product that holds it's own against the competition whilst boasting higher quality and purity of ingredients than many of its rivals. If you're looking to experiment with supplementation to provide for a number of athletic demands whilst looking for the convenience of having them all in one supplement – backed up by an appropriate exercise regime – then this product is a respectable choice.

Product Analysis - Kinetica Lean Gain

Tue, 11 Oct 2011 19:53:21 +0000

PRODUCT ANALYSIS

Company: Kinetica

Product Name: Lean Gainer

Product category: Lean Weight Gainer

Continuing my product analyses for the Kinetica sports-supplement range, I now focus on Kinetica Lean Gainer – the Company’s offering to the lean muscle mass weight gainer category. But before I go any further, perhaps it’s best to talk briefly about what the point of a 'gainer' supplement is, why it should be taken, and most importantly – what you should look for in an ideal lean weight gaining supplement.

In my opinion, weight-gaining supplements are perhaps the most miss-understood and subsequently miss-used sports-supplements on the market today. This is due to a general lack of awareness about how such a product functions, and more crucially, what the consumer is expected to do in order to receive the benefits of taking it.

In the most simplistic explanation, in order to increase your body mass (including both muscle and fat mass), you need to consume more calories than you consume. When you throw resistance training into the equation, you now need to eat even more calories to provide your body with the building blocks it needs to repair, maintain and obviously increase it’s muscle mass (body-building, get it?). The more muscle you gain, the more calories are required to sustain your muscle mass. This is why it is important to regular check your nutritional intake compared to your body stats in order to make sure you are not providing too little or too much for your body’s needs.

However, more importantly than just the number of calories you intake is the quality of the calories you consume – the MacDonald’s super size diet will definitely make you pack on the pounds, but do little for gains in lean quality muscle mass. In a perfect world, this would mean eating 5-6 times a day with freshly prepared, balanced meals with all the macro-nutrients (protein, carbohydrates, and fats) in the correct proportions. In the 21^st century working environment, however, that often does not prove feasible (and more concerning these days – financially viable).

So it is convenience that is the principle use of weigh-gaining products. MRF (Meal Replacement Formulas) allow you to provide your body with the quality calories it requires, including a broad spectrum of vitamins, minerals and essential fatty acids and BCAAs (Branch Chain Amino Acids).

But as I have stressed time and again in my blogs, there are no ‘magic bullet’ supplements, whatever your training requirements are. In order to benefit from the effects of a lean weight gaining supplement, you must first create the need for the supplement – and this is where possessing the knowledge and performing proven muscle-gaining resistance training techniques are far more important than any supplement you can buy.

Burning out you muscles to failure every session with a lot of reps and sets at low weights will not produce the proper demand for your body to make serious gains in lean muscle mass (muscular hypertrophy). Keeping your reps low to 3-5 is ideal. Deliberately not training to failure on every work-out is crucial. Cycling your loads to different percentages of your 1 or 10 rep maximums (i.e. 50%, 75%, 100%) encourages growth and allows your body to adapt. And sticking to basic power-lifting exercises that demand the utilisation and co-ordination of many muscle groups working together (Bench press, Dead-Lift, Squat) is guaranteed to pack on quality, lean muscle mass – with the proper technique applied, of course.

So when it comes to weight gainers, the product with the most calories, carbs, protein, and fats is the desirable choice. With lean weight gainers, we now judge a product on the quality and purity of its ingredients. This may include factors such as:

Whey protein isolate over whey protein concentrate
Fewer carbs from sugars and more from quality fast and slow releasing sources
Lower saturated fat levels, but instead choosing fats such as MCT’s (Medium Chain Triglycerides) that are less likely to be stored and more likely to be converted for energy
The addition of Glutamine to aid recovery and repair from intense training
The protein : carbohydrate ratio, with the higher ratio being the most desirable.
A full spectrum of vitamins and minerals and a good amount of BCAAs (leucine, Isoleucine, Valine) – see my review on recovery to learn more about these amino acids.
The inclusion of Creatine is a good component of a lean weight gainer. However, as most people would choose to use a creatine supplement in addition to a weight gainer, this is not essential. Also, the amount of creatine typically included in most supplements is not a sufficient amount to experience the maximum benefits.

So with all that being said, let’s meet this week’s contestants:

THE CONTESTANTS

Kinetica Lean Gain

"Our Lean Gain range of shakes contain a carefully-developed mix of protein formula, Creapure® (99.99% pure creatine monohydrate), carbohydrates and the digestive enzyme Aminogen® to help you build body mass and lean muscle tissue.

Available in strawberry, vanilla and chocolate varieties, with no artificial colours or flavours used, Kinetica Lean Gain has been developed by leading sports scientists to help you achieve your desired muscle mass in a controlled fashion. Contains 32g of Biotein™ Xtreme whey protein formula per serving for muscle growth and repair - Whey protein concentrate enriched with organic virgin coconut oil for improved energy storage and stamina"

Optimum Nutrition Pro Complex Gainer

"Don't judge a gainer based solely upon its calories per serving. Because when it comes to gaining lean mass, not all calories are created equally. Unlike typical weight-gain formulas that are loaded with simple sugars and fat, Pro Complex Gainer derives a much higher percentage of calories from protein - 7 premium sources of protein to be exact. By also supplying complex carbohydrates, dietary fibre, medium chain triglycerides (MCTs), digestive enzymes, vitamins, essential minerals, and great taste as well, we've created the ideal lean gainer".

BSN True Mass

"BSNs True Mass is a macronutrient-heavy lean mass gainer tailored specifically towards people looking for the additional caloric support necessary to maximize lean muscle mass gains, and for individuals that require a heightened level of nutrients owing to a higher metabolic rate. True Mass contains a multi-functional AM to PM protein blend that feeds your muscles for up to 8 hours, a blend of complex carbohydrates that provides useable energy for your muscular frame, along with Medium Chain Triglycerides (MCTs) and Essential Fatty Acids (EFAs) for heart health and hormonal support. Further fortifying True Mass is the addition of Branched Chain Amino Acids (BCAA's) for positive nitrogen balance, fibre for nutrient uptake, glutamine peptides for recovery and glutamine alpha ketoglutarate for maximal anti-catabolic effects. All in all, this is one mean lean muscle and mass-building machine!"

Reflex Instant Mass

"A weight gainer that totally redefines the category. Instant Mass is not a typical weight gainer. It is an ultra high quality product made with a near perfect 50/50 split of protein and carbohydrate. Instant Mass is arguably the best weight gainer product you can buy on the market today for three very simple reasons: It contains more protein than ANY other brand. It contains lower GI carbs, where other brands will use maltodextrin or dextrose. Every batch is tested for protein, and protein is perhaps the most important aspect of gaining quality muscle mass".

Sci-MX Lean Grow MRF

"Sci-MX's Lean Grow MRF contains optimum quantities of proteins, complex carbohydrates, essential fats, amino acids, vitamins and minerals to simulate a high protein, healthy meal. Sci-MX's Lean Grow MRF is designed for anyone wanting to build muscle fast, as well as people that need balanced and nutritious meals throughout the day or after a strenuous strength or endurance training session".

Maximuscle Progain EXTREME

"Maximuscle's most successful and popular weight-gainer. Now turbo-charged and made more powerful and effective than ever. Maximuscle’s Progain Extreme is the next generation of weight gainers and has been designed to deliver the most rapid gains in muscle mass and strength possible with a weight gainer. It contains ingredients and a formula based on the latest research into muscle growth and weight gain. Progain Extreme contains a massive 3g of free form and bound Leucine, which could be the most important amino acid when it comes to triggering new muscle growth. You'll also find 3g of MaxPure™ Creatine in every serving. If that wasn't enough, Progain Extreme also contains 3g of total Glutamine peptides, which is well absorbed by the body".

METHODOLOGY

I conducted my analysis by targeting two comprehensive categories that would allow the full value and effectiveness of these recovery products to be witnessed:

Basic Information – This category would cover the purchasing and usage logistics of the product. Designed to give an idea of value for money and personal preference, this category incorporated the following subdivisions:

Serving size (g)
Servings per largest size container
Largest size container available (kg)
Explosive Nutrition price (£)
Price per Kilo (£/kg)
Price per serving (£)
Number of available flavours

Nutritional Information – This category would provide the basis for comparison on nutritional quality and purity. Essentially, for determining the actual effectiveness of the lean gain product. This category incorporated the following subdivisions, with data being collected where possible:

Energy (kcal)
Protein (g)
Carbohydrates (g)
Carbs from sugars (g)
Protein:Carbohydrate ratio
Fat (g)
Fat from saturates (g)
MCTs (g)
Dietary fibre (g)
Sodium (g)
Cholesterol (g)
Creatine Monohydrate (g)
Digestive enzymes (g)
BCAAs (g)
HMB (g)
Vitamin profile (g)

Also, when it came to awarding points, the products serving size was used instead of a 100g value. After all, it’s what you actually intake at the time of consumption that matters most, not an arbitrary weight of 100g (although this is still an important benchmark to measure against). For each category, an overall "points scored" chart was created to illustrate how the product had scored and faired against its rivals in each of the subdivisions.

Finally, the points from both ‘Basic Information’ and ‘Nutritional Information’ were combined together for each product to facilitate an overall picture on the product’s true effectiveness, and value as a lean mass gainer.

1.0 NUMERICAL ANALYSIS

Fig 1.1 Correlated values for Basic and Nutritional Information

As you can see from Fig 1.1, several of the later subdivisions could not provide meaningful comparative findings due to a lack of disclosed information. In those instances, no graphs were designed to reflect those values.

2.0 RESULTS: BASIC INFORMATION

Fig 2.1 Serving size (g)

Fig 2.1 Serving size was the greatest limitation when analysing the comparative effectiveness of Kinetica’s Lean Gain, and consequently was increased to 135g at 1.5x its recommended value (see Limitations). With that being said, at 135g, this was a reasonable value and actually an average value of all the other products combined. Optimum Nutrition Pro Complex had the largest serving size at 165g, Sci-MX Lean Grow MRF the smallest at 110g.

Fig 2.2 At an adjusted 22 servings per container, Kinetica was ranked 3^rd amongst its competitors. Obviously, maximum points were reward to the product with the most servings per container. Sci-MX had the most servings at 45, Optimum Nutrition the fewest at just 14.

Fig 2.2 Servings per container

Fig 2.3 Largest Size container available (kg)

Fig 2.3 Maximum points were rewarded to the product with the largest available container size that could be purchased through the Explosive Nutrition website. Again, Kinetica was ranked 3rrd amongst it’s competitors at 3kg. Reflex provided the largest container size at a whopping 5.4kg, and Optimum Nutrition the smallest size container at 2.304kg

Fig 2.4.Maximum points were obviously rewarded to the product that was available to purchase at the lowest price through the Explosive Nutrition website. Here, Kinetica ranked 3^rd amongst its competitors at £45.95. The most expensive was Sci-MX at £59.27. The least expensive price belonged to Optimum Nutrition at £34.95.

Fig 2.4 Explosive Nutrition price (£)

Fig 2.5 Price per kilo (£/kg)

Fig 2.5 Price per kilo is an excellent way to compare the relative value for money of each product. Obviously, the product with the lowest price per kilo received maximum points. In this subdivision, Kinetica placed 2^nd at a price per kilo cost of £15.32. The product with the best value for money was Reflex at £10.18/kg. The product with the lowest value for money was Progain at £16.80/kg.

Fig 2.6. Another great method to compare value for money is the cost per serving. Obviously, the product with the lowest cost per serving received maximum points. Kinetica placed 4^th, at a cost per serving of £2.09. Optimum Nutrition was the most expensive product per serving at £2.50. The lowest price cost per serving belonged to Sci-MX at £1.30

Fig 2.6 Price per serving (£/serving)

Fig 2.7 Number of available flavours

Fig 2.7 Whilst hardly being essential, for those customers that like to know about the variety of flavours for their chosen products, this might help decide the long-term usage of the product. Obviously, the product with the most available flavours that could be purchased through the Explosive Nutrition website received the most points. This honour belongs to Kinetica, BSN and Sci-MX with 3 flavours, the others with 2 available flavours.

Fig 2.8 The first points score analysis reveals that Kinetica performed modestly, ranking joint 3^rd amongst its competitors alongside BSN True Mass, although there was a 9 point difference between Kinetica and the leading product, Sci-MX Lean Grow MRF at 35 points. Maximuscle Progain EXTREME performed the worst in this category, receiving just 17 points, half that of the top-placing product. Still, this pie chart is not to be taken as an illustration of the product’s actual effectiveness as a lean gainer, but just to illustrate the purchasing logistics and value for money that can be demonstrated. Despite its pedigree, Optimum Nutrition was always likely to finish in the bottom half of this category due to its relatively expensive cost and smaller container size.

Fig 2.8 Overall points score for Basic Information

3.0 RESULTS: Nutritional information

Fig 3.1 Calories (kcal)

Fig 3.1 reveals the caloric intake value for both serving size and per 100g. In the instance of a weight gainer, whether it’s lean or not, the product with the most calories received maximum points. In this subdivision, Kinetica placed 3^rd with 543 calories per serving. Optimum Nutrition had the most calories per serving at 650. Sci-MX had the least calories per serving at 407.

Fig 3.2 illustrates the important protein value for both serving size and per 100g. Obviously, the product with the highest protein value received maximum points. In this instance, Kinetica placed 3^rd again with 47.52g of protein per serving. Pro Complex had the greatest protein value at 60g/serving. Progain has the lowest protein value of 41.2 g/serving. It should be noted, that Reflex’s boast of their Instant Mass possessing more protein than any other product is clearly false. Pro Complex Gainer beats Reflex Instant Mass by almost 6g per serving.

Fig 3.2 Protein (g)

Fig 3.3 Carbohydrates (g)

Fig 3.3 illustrates the amount of carbohydrates per 100g and by serving size. In this instance, as a weight gainer, the product with the most carbohydrates received maximum points. Kinetica places 5^th with only 59.54g of carbs per serving compares to Pro Complex’s whopping 84.56g per serving. The product with the fewest carbohydrates was Lean Grow MRF at 49.5g per serving.

Fig 3.4 illustrates the carbohydrates that are derived from sugars per 100g and by serving size. In this instance, regardless of the product’s nature as a weight gainer, the product with the lowest sugar values received maximum points (carbohydrates in the form of sugars provide a short-term source of energy – high glycemic, compared to carbohydrates that are slower digesting and absorbing for sustained energy release – low glycemic). Kinetica has A LOT of sugars at 24.84g per serving, dwarfing all other competitor values. Surprisingly, Progain EXTREME has the fewest sugars at just 2g per serving.

Fig 3.4 Carbohydrates from sugars (g)

Fig 3.5 Protein : Carbohydrate ratio (1:)

Fig 3.5 reveals the important ratio of protein to carbohydrates in each of the tested products. As mentioned in my previous analyses, there is a proven P:C ratio range that offers optimum results for protein synthesis and glycogen replenishment. This ratio can range from anywhere between 1:2 – 1:4, the latter being for more intensive cardiovascular exercise, such as sustained running, rowing, swimming etc. In this instance, the product with the highest protein to carbohydrate ratio receives maximum points. This score belongs to True mass at 1:1.65. The lowest ratio was held by Instant Mass, at 1:1.15. Kinetica ranked 5^th at 1:1.25.

Fig 3.6 illustrates the fat value of the product per 100g and by serving size. Although fats are demanded in a weight gainer, in the instance of a lean gainer, the product with the lowest fat value received maximum points. True Mass had the most fat per serving at a whopping 16g, Lean Grow MRF the lowest at 3.96g. Kinetica placed 5^th with a fat value of 12.69g per serving.

Fig 3.6 Fat (g)

Fig 3.7 Fat from saturates (g)

Fig 3.7 illustrates the fat from saturates level of the products per 100g and by serving size. Obviously, the product with the least amount of saturated fat scored the maximum number of points. It is unfortunate, that while Kinetica uses organic virgin coconut oil in this product, that an MCT quantity was not established. As previously mentioned, MCT’s are a great source of fat that is easily and more readily converted to energy rather than stored as fat. Kinetica has by far the most fats from saturates at 9.99g per serving, compared to Instant Mass’ 1.9g per serving.

Fig 3.8 illustrates the amount of dietary fibre included in the weight gainers, which is useful for the health and function of the digestive system. In this instance, whilst not being essential, the product with the most dietary fibre scored the most points. Kinetica actually contains the least dietary fibre per serving at 1.62g, with Progain EXTREME packing 6.9g per serving by comparison.

Fig 3.8 Dietary fibre (g)

Fig 3.9 Sodium (g)

Fig 3.9 illustrates the sodium levels in each of the studied products. Whilst taking in sodium is very important after performing strenuous exercise to help regulate your body’s depleted electrolyte levels, it is the form that the sodium takes that is most relevant, and in this instance, the product with the least amount of sodium scored the most points. Kinetica ranks 5^th with 0.16g, while Pro Complex gainer has a much larger 0.36g (well within acceptable parameters). Progain EXTREME possesses the least sodium at 0.1g per serving.

Fig 3.10 The second points score analysis reveals that Kinetica Lean Gain performs identically to its ranking in basic information with a total score of 43 points, placing it joint 3^rd along with BSN True Mass and Sci-MX Lean Grow MRF. Perhaps the biggest surprise is Progain EXTREME finishing top of the nutritional information pie-chart with a total score of 52 points. However, this can be explained in both my methodology and limitations – a product that possesses a sought ingredient/compound with a numerical value where others products cannot receives maximum points – Progain EXTREME received additional points for including values on glutamine, and creatine, whilst also possessing HMB

Fig 3.10 Overall points score for Nutritional Information

4.0 PRODUCT EFFECTIVNESS: GRAND TOTAL POINTS SCORE

Fig 4.1 Grand total for combined points scored

The pie chart illustrated above in Fig 4.1 combines the total points scored under ‘Basic Information’ and ‘Nutritional Information’ to generate an evaluation of the lean weight gainer’s overall effectiveness, value and worth. This overall product rating places Kinetica Lean Gain once again in joint 3^rd position along with BSN True Mass and Maximuscle Progain Extreme with 69 points. Perhaps the limitations by not having full product ingredient value disclosure results in Optimum Nutrition, of all company’s, finishing dead last with a score of 62. Whilst I have conducted a fair and unbiased product analysis, do not let this apparent standing put you off from utilising this supplement. Optimum Nutrition Pro Complex is an extremely capable product produced by the best in the business – but it did not fare well in my point awarding system. Congratulations must go to Sci-MX for producing a product that clearly dominated this group with a winning points score of 78, with a comfortable 7 point margin.

But the real story here is that Kinetica, with their Lean Gain, has produced a lean weight gainer that can hold its own against some of the biggest players in the industry, only marginally losing out to 2^nd place with Reflex’s Instant Mass at 71 points, a product that supposedly dominates all others on the market.

5.0 LIMITATIONS & CONCLUSIONS

Not having access to complete product disclosure when it comes to ingredients and compounds included in the products, and more importantly, specific numerical values
Awarding points based on partially collected values – if a product lists an ingredient/compound quantity where other products fail to do so, maximum points are awarded based on available disclosed information – that is not to say that the score awarded is actually a fair representation of the product’s ingredient/compound value (important ingredients/compounds are often left out i.e. glutamine, cholesterol, BCAAs – my personal pet peeve) for commercial reasons.
All decisions made on awarded points under the category of ‘basic information’ are relevant only to that product being purchased through the Explosive Nutrition website – prices are not based on supplement brand company settings and actual number of available flavours produced by the supplement categories.
At only 90g per serving, the officially recommended serving size for Kinetica Lean Gain would’ve rendered this product analysis useless – it simply did not pack enough volume to rival the serving sizes and subsequent nutrient content of all the other products. For that reason, a serving size of 135g (1.5x that of the recommended serving was utilised during this analysis. Whilst customers are free to establish their own preferred serving size volume, I feel that 90g is too small an amount to be an effective weight gaining serving size.

These limitations may explain why a product of the pedigree of Optimum Nutrition Pro Complex Gainer can have the lowest score, whilst a far less reputable company such as Maximuscle can have the highest score for their Progain Extreme.

But enough with the disclaimers and excuses already! Based on this research, what conclusions are able to be made?

Kinetica Lean Gain ranks 3^rd/6 amongst some of the most highly rated and popular lean weight gainers on the market today, scoring identically to BSN True Mass – a multi-award winning product in its class. Reflex Instant Mass only marginally beat Kinetica’s overall points score by 2 points – so it was an impressive performance.
Kinetica Lean Gain contains organic virgin coconut oil – a great source of MCT’s (if they established their values) and definitely wins brownie points with me
Kinetica Lean Gain is naturally flavoured, free from artificial flavours and colours. Considering you are likely to stack this product with other supplements, the fewer chemicals and colouring agents you put in your body, the better.
Even with a serving size 1.5x that of the recommended serving size, Kinetica still packs 22 servings per container, 3^rd amongst it’s competitors.
Kinetica Lean Gain, however, is one of the more expensively priced weight gainers available with a greater price per kilo than most of it’s rivals. Perhaps not the best choice on a budget, but then quality and purity normally comes at a cost.

Bottom-line: Kinetica Lean Gain is a worthy lean weight gainer that holds it’s own against the competition whilst boasting higher quality and purity of ingredients than many of it’s rivals. If you’re looking to experiment with supplementation to increase your lean mass – backed up by an appropriate exercise regime – then this product is an excellent choice.

Product Analysis - Kinetica 100% Recovery

Thu, 29 Sep 2011 09:48:27 +0000

Company: Kinetica

Product Name: 100% Recovery

Product category: Recovery/Post-workout

In last weeks blog, we reviewed the importance, benefits and essential elements involved when utilising recovery (or post-workout) products to support your body’s nutritional requirements and subsequent training goals. This week I attempt to demonstrate the relative effectiveness of Kinetica’s offering to this often over-looked chapter in sports nutrition by comparing 100% Recovery against several other leading recovery-based products from different companies that are also available through the Explosive Nutrition store.

CONCLUSIONS

Well, it’s certainly not the cut-and-dried product analysis I was hoping for. But at least it’s due to a lack of available information, and not journalistic effort. Still, this is little consolation. As consumers, it is our right to know exactly what we are purring into our bodies - not just what is being included in our supplementation, but in the quantities provided. As competitors, this opinion is probably deemed the height of naivety, as manufacturer ‘secret formulas’ and ‘special proprietary blends’ dominate the supplement industry, and to disclose full product information would be akin to sabotaging your company’s efforts.

However, the following conclusions may be reached, based on the analysis completed:

Kinetica 100% Recovery performs better than Muscletech Anabolic Halo Pro Series in the area of consumer logistics – not bad for the little Irishers against an American Giant supplement company.
Kinetica 100% Recovery is naturally flavoured, free from artificial flavours and colours. Considering you are likely to stack this product with other supplements, the fewer chemicals and colouring agents you put in your body, the better.
Kinetica 100% Recovery is an excellently priced product through the Explosive Nutrition store at £24.95, the 2^nd best priced recovery product on the market.
Kinetica 100% Recovery was one of only 4 recovery products that actually contained protein – as previously discussed, an essential component of post-workout supplementation – and of those products, Kinetica had the 2^nd best protein:carbohydrate ratio only to Optimum Nutrition at 1:1.67 (Optimum Nutrition Recovery 2:1:1).
Kinetica 100% Recovery contains L-Arginine and L-Carnitine – allows for increased blood flow and fat cell breakdown to be utilised as fuel, as well as reducing muscle soreness.
Having personally tried the product, I found the Blackcurrant flavour to be very agreeable - It mixed easily, did not leave a gitty, chalky taste and the flavour was very naturally tasting.

Bottom-line: When shopping for a recovery product, I would recommend trying Kinetica 100% Recovery.

Read the whole comparison article below

So let’s meet our contestants:

Kinetica 100% Recovery

"Quick, effective muscle repair with Kinetica 100% Recovery

Focussing purely on post-exercise muscle recovery and repair, Kinetica 100% Recovery drinks are available in delicious Blackcurrant and Orange & Mango flavours.

Combining three carbohydrate sources, a unique advanced protein formula and carefully-selected peptide fractions, essential amino acids and vitamins, they help your body recover quickly after tough sessions. Perfect for the post-exercise period, they are quickly absorbed into the system to help you get back up to speed".

BSN Cell Mass

"CellMass has been a best selling Creatine supplement for many many years, and for good reason. Esterified Creatine delivers great results in mass, strength, muscularity, performance, and recovery within a short period of time, without worrying about 'loading', 'cycling' or water retention.

CellMass helps to replenish ATP stores post exercise, the energy source needed for muscular contraction and repair. After your training, ATP stores are depleted and it is necessary to hyper-saturate your muscles with creatine and phosphates for ATP replenishment - this is why it is vital that you provide your body with CellMass directly after exercise.

Muscletech Anabolic Halo Pro Series

"ANABOLIC HALO™ Hardcore Pro Series^® is a scientifically developed post-workout supplement designed to be an all-in-one musclebuilding solution. In fact, the potent post-workout formula contains the most researched form of creatine to help build more muscle and increase strength at an accelerated rate.

ANABOLIC HALO Hardcore Pro Series also contains a scientifically studied dose of L-carnitine and fast-acting carbohydrates designed to help replenish glycogen stores after a hard session in the gym".

Maxifuel Recovery System Protrient

Protrient powder is a uniquely fast acting blend of whey protein and amino acids that is designed to help repair the muscle damage sustained during intense training and competition - whether you are a serious triathlete, footballer or weekend fun runner. The advanced protein formula has been optimised to support rapid recovery after exercise, helping to combat aching muscles more effectively and get you back training fast with optimal strength and endurance levels. Protrient is a real essential for every hard training athlete".

Gaspari Size On Max Performance

"Gaspari took Sports Nutrition to the highest level with SizeOn, the original intra-workout creatine drink. As clinical research advances, so does Gaspari Nutrition which is why SizeOn has now evolved into the Ultimate Hybrid Intra-Workout Whey Hydosylate Creatine Formula. SizeOn now uses a high quality whey hydrosylate that contains over 50% di and tripeptides as well as a large array of anabolic promoting ingredients such as a high dose of L-LEUCINE (5 grams) to allow for unparalleled increases in athletic performance, skeletal muscle recovery, explosiveness and most notably, immediate increases in muscle size WHILE YOU ARE STILL TRAINING"

Sci-MX Nitrofusion

"With no loading phase required, this Sci-MX supplement is the ultimate fast twitch muscle fibre growth promoter - developed to increase strength and improve recovery. Nitro Fusion is probably the most advanced muscle growth and strength promoting 'Nitro' supplement you will find in the world. The team at Sci-MX have really created a super sports supplement here. Suitable for men and women to use prior to training sessions, Nitro Fusion has unbelievably high levels of all of the best proven workout enhancing compounds.

Sci-MX's Nitro Fusion is ideal for promoting strength, power and endurance gains immediately"

Optimum Nutrition Recovery 2:1:1

"What you eat, when you eat it, and how much you eat has a dramatic effect on your performance. But, not all nutrient combinations work equally well. Our 2:1:1 Recovery is based on the latest science demonstrating that blending different types of carbs and proteins maximizes absorption and leads to better results than the use of larger amounts of any single type. Hydrolyzed whey, micellar casein, and egg albumen proteins provide immediate and sustained amino acid delivery for repair and rebuilding while the precise ratio of simple sugars and rapidly-digesting carbs in 2:1:1 Recovery helps refuel and replenish hard-working muscles. And with 5 grams of added BCAAs in the proven 2:1:1 ratio of Leucine to Isoleucine to Valine to stimulate muscle protein synthesis, there's no question that 2:1:1 Recovery is an indispensable part of every serious athlete's routine".

METHODOLOGY

I conducted my analysis by targeting three comprehensive categories that would allow the full value and effectiveness of these recovery products to be witnessed:

Basic Information – This category would cover the purchasing and usage logistics of the product. Designed to give an idea of value for money and personal preference, this category incorporated the following subdivisions:

Serving size (g)
Servings per largest size container
Largest size container available (kg)
Explosive Nutrition price (£)
Price per Kilo (£/kg)
Price per serving (£)
Number of available flavours

Non-Essential Nutritional Information – This category included a nutritional breakdown of ingredients and elements that were not essential to the functionality of a post-workout supplement, yet valuable to realise for dietary concerns or limitations. This category included the following subdivisions:

Energy (kcal)
Carbs from sugars (g/100g)
Fat (g/100g)
Fat from saturates (g/100g)
Cholesterol (g/100g)
Dietry fibre (g/100g)

Essential Elements – These essential ingredients, compounds and elements dictate the true effectiveness of a post-workout sports-supplement – the ability to recover after hard exercise and allow your body to gain in size, strength and endurance. This category included the following subdivisions that were discussed in last weeks blog:

Protein
Carbohydrates
Protein:Carbohydrate ratio
L-Glutamine
Vitamin C
Insulin
Chromium
Sodium
Potassium
Leucine
Isoleucine
Valine

Once the above numerical values were correlated, a simple point system was created to simplify the data and provide an overall points scored value. With seven products being studied, a score of 1-7 was given to each subdivision score, with 1 being the lowest desirable value, and 7 being the most desireable value e.g. the product with the largest number of servings scored 7, the fewest scored 1 etc.

For each category, an overall "points scored" chart was created to illustrate how the product had scored and faired against its rivals, allowing for comparisons in value and effectiveness to be made.

Numerical Analysis

Fig 1.1

As I will discuss later in this analysis, there is an obvious omission of many of the essential elements that combine to create a desirable recovery product. Unfortunately, this makes a true product analysis for a post-workout product impossible. Still, wherever possible, appropriate conclusions shall be listed at the end of the analysis

RESULTS

Fig 2.1 Serving size (g)

Fig 2.2 Servings per largest container

Fig 2.3 Largest size container (kg)

Kinetica 100% Recovery has the 4^th largest container size available through the Explosive Nutrition website at 1kg. Due to the combination of macronutrients that need to be delivered in proportion, post-workout supplements tend to be provided with relatively large serving sizes, although relatively average size containers. Obviously, the product with the largest size container received the most points. Sci-MX Nitrofusion provides the largest at 1.8kg, Maxifuel Recovery System Protrient the smallest at 600g

With the launch of Kinetica on Explosive Nutrition and being supplied from local Irish markets, 100% Recovery has the 2^nd best rated price of all the products at £24.95. Obviously, the product with the lowest unit cost received the most points. Maxifuel Recovery System Protrient had the best price at £23.99, with Gaspari Size On Max Performance the most expensive at £39.95

Fig 2.4 Explosive Nutrition price

Fig 2.5 Price per kilo (£/kg)

In terms of value for money, Kinetica 100% Recovery has the 3^rd best price per kilo value at £24.95. Obviously, the product with the lowest price per kilo received the most points. BSN Cell Mass had the highest price per kilo at £42.44, with Optimum Nutrition Recovery 2:1:1 surprisingly having the best value at £17.85

In other approach to determining value for money, price per serving was judged, with Kinetica 100% Recovery being ranked 5^th at £1.92. Obviously, the product with the lowest price per serving received the most points. Unsurprisingly, Muscletech Anabolic Halo Pro Series has the highest price per serving at £2.61. BSN Cell Mass has the lowest price per serving at just £0.68.*

Fig 2.6 Price per serving (£)

Fig 2.7 Number of available flavours

In a very simplistic manner of gauging consumer satisfaction with the product, the number of available flavours was provided for those users who place an importance on variety of flavours. Kinetica 100% Recovery placed joint 2^nd with 2 flavours. Obviously, the product with the most available flavours received the most points. Both Halo, Size On and Recovery 2:1:1 provide 3 available flavours.

Combining the points from each of the previously listed breakdowns provides an approximated value for the products ‘Basic Information’ – where, as mentioned before, is designed to illustrate the usage logistics of purchasing the product. It is NOT designed or intended to illustrate the actual product effectiveness of being classified as a post-workout/recovery product. As the only category that allowed for complete numerical values to be correlated, it is however, the only comparable analysis this review can illustrate. Obviously, the product with the most points is ranked number 1, with this position being held by Sci-MX Nitrofusion with 36 points. Muscletech Anabolic Halo Pro Series is ranked last with a value of 2 points.

Only this chart would indicate that Kinetica 100% Recovery performed very badly in this analysis with 26 points, it should be noted that it still ranked higher over Anabolic Halo by the largest point margin of 4 points between any of the selected recovery products (together with Nitrofusion besting Cell Mass at 32 points).

Fig 2.8 Overall points score for "Basic Information"

LIMITATIONS

The numerical data correlated in Fig 1.1 illustrates the obvious limitation of this product analysis. Nearly all of the essential elements that I have mentioned previously have been omitted from the product labels of these post-workout supplements. It is unfortunate, yet understandable, why sports-supplement manufacturers choose to deliberately withhold the complete nutritional information regarding their products. Not all manufacturers are as deliberately obtuse as others – Muscletech products, for example, are notorious for listing a great many ingredients/compounds in their products, but yet actual values and doses are not stated.

The honest answer, therefore, is that the true worth of Kinetica’s 100% Recovery product cannot be rated in comparison to other such products. The analysis of the products "Basic Information" allows the customer to judge the product based on it’s purchasing logistics – such as number of servings, cost per kilo, available flavours etc – and in no way judges the products on their effectiveness and worth. Fig 2.8 illustrates the overall standing of the products’ basic information, and should not be regarded as the final conclusion. It was, however, the only complete analysis that could be performed.

*Also, based on what has been discussed in the previous blog and with the essential elements that should be included in a good post-workout product, there are several products that purposefully do not contain certain nutritional elements – such as protein (Cell Mass, Halo), yet can function as an acceptable recovery product. This can lead to biased numerical values - attributes such as serving size and number of servings per container – indeed, the very value of the product can be affected by this limitation.

Also, the usage of these products range from pre/intra/post workout, despite being classed as a recovery product (typically taken after strenuous exercise). This probably highlights the greatest fault of this analysis is that not all of these products can be truly classed as post-workout in hind-sight.

For the purpose of this blog, ideal recovery products should contain protein in an approximate ratio to carbohydrates of 2:1. I consider Kinetica 100% Recovery to be a true recovery supplement as it does contain both carbs and protein.

And when it comes to non-essential nutritional information, who’s to say that more calories should be less desirable? Or less fat should be rewarded more? After strenuous exercise where your body’s energy reserves have been drastically depleted, having calories and fats are a good thing. (But of course, it is all relative – you must first create that greater demand in your body – doing 15 minutes on a cross-trainer or a sissy resistance workout does not warrant higher nutritional intake). An estimated minimum of 90 minutes hard activity is deemed a worthy threshold for utilising recovery products

In addition, other less obvious limitations to the analyses include all pricing and available flavours being based solely on purchasing ability from the Explosive Nutrition website.

Recovery Sports-Supplementation 101: What you need to know

Mon, 12 Sep 2011 16:07:06 +0000

In my preparation for conducting my next analysis into the Kinetica product range, I thought it best to review and provide useful information into recovery (post-workout) supplementation; why is post-workout nutrition so crucially important? Why is timing so important? What are its benefits? What ingredients/components should comprise the ideal recovery supplement?

Importance of Recovery supplementation

We know you spend precious time planning your workouts, but how much time do you spend planning your recovery? All the gains of a workout are made during recovery, the time after a workout when your body grows stronger and regenerates itself. If you can’t recover, you can’t build, you can’t get better. The good news is the body can heal itself and transform more efficiently when nutrients are readily available before and after workout. Nutrient balance and timing are essential to the recovery process.

"The ability of athletes to perform at peak levels can be limited by several things, one of them being how quickly their muscles recover and repair themselves after strenuous workouts, practices, and competitions. Although many factors contribute to recovery, nutrition may be the most important. However, it is often the most neglected and misunderstood component" - Paul Goldberg, MS, RD, CSCS

Benefits of liquid recovery supplementation

When proper recovery nutrition is administered on a daily basis, important long-term benefits begin to accrue to athletes. Specifically, they build more strength and muscle and experience fewer injuries
Avoids sore muscles, injuries, inflammation, depleted glycogen stores, dehydration, upset electrolyte balance and deficiencies in the immune system due to intense training
Helps to provide consistent power throughout your workout regime
Improved well-being whilst maintaining performance over long periods of training.
Allows nutrients to be utilised by the body within the crucial “window of recovery” (see below).

Timing in taking recovery supplementation

Professional sports nutritionists agree that nutrient timing is just as crucial as the actual food consumed. This is due to hormonal changes within the body during intense exercise, but the changes are temporary and return to normal rapidly.

The "Window of Recovery" is stated to be within 30-45 minutes of strenuous exercise. Research has shown that providing the body with a carbohydrate-protein complex immediately following training will speed the process of restoring glycogen, and rebuilding muscle. Muscle repair cannot occur without available carboyhydrate for the body to use in the repair process. This is why low carbohydrate-high protein recovery drinks are not ideal in this circumstance.

Everything about recovery nutrition is about the speed at which nutrients can get from the mouth to the cellular level. This window is a roller coaster curve, greatest immediately after exercise, and rapidly declining. Ingestion of solid food can take hours to digest, empty the stomach, enter the blood stream, and arrive at the cellular level. At this point, the hormonal window is long gone, and no added benefits from nutrition can occur.

Essential elements in recovery supplementation

L-Glutamine & Vitamin C
Carbohydrate
Insulin
Electrolyte replenishment
Protein
Carbohydrate : Protein ratio
Chromium
BCAA profile

L-Glutamine & Vitamin C

This is an extremely important amino acid shown to directly fuel and support the immune system, decrease muscle soreness, act as a potent anti-inflammatory, increase muscle protein synthesis, and facilitate carbohydrate absorption

Glutamine plus Vitamin C help stop the inflammatory process before it starts through the Glutamine-Glutathione antioxidant system, an endogenous potent antioxidant system that supports the immune system and fights off excessive free radicals left over from intense exercise. These ingredients work synergistically to provide more benefit than taking them individually.

Protein

Recovery drinks must contain protein, but what kind? Whey is fast digesting, unlike milk or meat protein, and contains more essential amino acids than soy protein. However, not all whey proteins are the same (see my previous blog on whey protein). Whey isolate which is ultra pure, has a better amino acid profile, no saturated fat or lactose, which whey concentrate does contain.

During our workouts our muscles go through a breakdown process. This is the catabolic phase. After a workout they begin recovery, which is called the anabolic phase. During the anabolic phase our muscles use the protein available in our body to rebuild and repair. One of the reasons we can get so sore is that we have not put enough of the right kind of protein in our body to allow the recovery process to happen the way nature intended

Carbohydrate

Multiple carbohydrate sources should be incorporated to build a well rounded carbohydrate complex that’s more effective in replenishing glycogen stores and fueling the next workout. A combination of both rapid and slow absorbing carbs are necessary.

Carbohydrate : Protein ratio

Unfortunately, this is a much debated ratio. Numerous reports indicate that for maximum recovery and nutrition potential, carbohydrate and protein should be available in a ratio between 3:1 to 5:1, carbohydrate to protein. In other words, for every gram of protein you consume, you should consume 3 grams of carbohydrate.

Insulin

Most people are probably aware of the role insulin plays in regulating blood sugar, but the athlete also needs to be aware of the role insulin plays in muscle recovery. Insulin is the body's number one anabolic stimulator. It is the key that allows the muscle cells to accept amino acids (protein) and glucose. Without a good supply of insulin, the recovery and rebuilding of the cell cannot take place. Therefore, insulin stimulation is the number one job of a good protein/carbohydrate muscle recovery drink.

Chromium

Chromium is the cell's receptor for insulin. The nutritional side of your recovery plan needs to include the right amount of chromium so that the insulin can open the muscle cells and allow the BCCAs and carbs to do their work. The product you use should contain 25 to 50 micrograms of chromium nicotinate. This form of chromium is used by the body most efficiently, but is more difficult (and therefore expensive) to produce, so you will not find it in most off-the-shelf products.

Electrolyte replenishment

The most important electrolytes to ingest post exercise are sodium and potassium to regulate heart rhythm and nerve transmission.

BCAA profile

The term branch chain amino acid is a term relegated to three of the eight amino acids. The name refers to the branch-like structure of Leucine, Isoleucine, and Valine, which are essential to the human body. Oddly enough, over 30% of the human body is made up of these important nutrients. The reason that BCAA supplementation is so important is that for those that seek not to use muscle as a fuel source, supplementing with BCAA's can feed your body so that it doesn't eat your own tissue

I think its also necessary to give a brief description of why these three amino acids in particular are so important in sports-supplementation, especially in recovery products:

Leucine

One of the most easily digested BCAA's and helps to not only protect muscle tissue, but also enables your body to produce growth hormone, which is an important hormone for regulating cell growth and recovery.

Isoleucine

Used to help with blood sugar levels, and as a result helps to stabilize your energy throughout the day. It also helps with recovery after long workouts and leads to enhanced endurance and therefore is a popular among athletes. Lastly, Isoleucine is used in hemoglobin, which is the protein found in red blood cells.

Valine

Used to facilitate muscle metabolism and creates a nitrogen balanced environment within the human body. You can use this branch chain amino to treat liver disease, gallbladder disease, and obviously amino deficiency

The Bottom Line

The bottom line is that proper recovery nutrition has the potential to make a tremendous difference. Athletes who are serious about their performance should consume a high carbohydrate-moderate protein meal (with fluid) or recovery drink after every workout, practice, and competition. It is also best advised to consume carbohydrate and protein with fluid during exercise and/or immediately post exercise. If you do so, you will be rewarded with less muscle damage, faster glycogen replenishment, improved performance in subsequent exercise, greater strength gains, and fewer injuries.

Product Analysis: Kinetica Whey Protein

Tue, 06 Sep 2011 13:00:53 +0000

OK, sports fans, here we go - kicking off my analysis of the Kinetica product range is the company's back-bone - Kinetica Whey Protein. In last weeks blog (scroll down), I discussed what exactly whey protein is; how it is manufactured, the different types of whey and what the benefits are of each type.

Now, in hind-sight, I may have been a little over-eager in how to analyse this product's effectiveness, value and overall rating. I decided to take Kinetica's offering to the whey protein market and compare it to some of the most popular, well-known and highly effective whey protein powders available today - 13 others to be exact!

I must confess, this was largely due to my own curiosity and penchant for my existing supplement usage from Optimum Nutrition - widely considered to be the very best sports-supplement brand on the market today.

Of course, this might have proved to be unfair to the Kinetica range - although certainly boasting the credentials in the company's science, the positive support from the home Irish community and the purity and 'cleanness' of it's products ingredients - how would a product that has been targeted primarily for the 'everyday athlete' measure up to the big players from the United States? As the results you are about to witness will prove, very well - in fact, surprisingly well.

So lets meet our contestants!

Optimum Nutrition 100% Whey - the 'Gold Standard' in whey on the market today
Optimum Nutrition Pro Complex - tremendous nutrient profile, the experts choice
Optimum Nutrition Platinum Hydro Whey - possible the fastest absorbing whey...ever
BSN Syntha-6 - very popular, amazing variety of flavours
BSN Lean Dessert - when it comes to taste, there's very few better
Cytosport Complete Whey - similar to ON's Gold Standard, fantastic overall performer
Cytosport Muscle Milk - who hasn't heard of or tried this product?
Gaspari Intrapro - Highly regarded company, quality is assured
Gaspari Myofusion - Highly regarded company, quality is assured
Reflex Instant Whey - Very popular UK manufacturer, provides excellent value for money
Dymatize ISO 100 - Big name, big player, unbelievable purity and quality
Maximuscle Promax Extreme - tremendous marketing and sponsorship within UK
MuscleTech Nitro-Tech Hardcore Pro Series - One of the most effective, if not controversial, whey products available today

I decided on creating and rating each product under two comprehensive categories that I then further subdivided into separate criteria:

Basic Attributes

Number of 60g servings per container (largest available)
Largest size container (kg)
Explosive Nutrition price (£)
Price per kilo (£/kg)
Price per serving (£/serving)
Number of available flavours

Nutritional Information

Energy (kcal)
Protein (g / 100g)
Carbohydrates (g / 100g)
of which sugars (g / 100g)
Fat (g / 100g)
of which saturates (g / 100g)
Cholesterol (g / 100g)
Dietary Fibre (g / 100g)
Sodium (g / 100g)
BCAAs (g / 100g) - where possible
Glutamine & Precursers - where possible

For each attribute/component, I created a bar chart that would provide a quick comparative analysis for each of the 14 products against Kinetica's Whey protein.

Because we Amish do nothing by halves, I then decided to creates a simple point system. Ultimately, this would translate the above statistics into one, easily comparable chart that would rate all the products on a score between 1-14 (14 products), ranked accordingly. The most points would be rewarded for the most desirable trait e.g. the whey with the most protein, the fewest carbs etc.

In the end, I came up with 3 distinct pie-charts:

Total points for Basic Attributes (scored out of a possible 84 points - 6 x 14pts)
Total points for Nutritional Information (scored out of a possible 126 points - 9 x 14pts. It should be noted that I awarded additional points for those products that were able to provide BCAA and Glutamine values. An additional 8 points were up for grabs - 2 x 4pts)
A grand overall rating, combining both categories points for each product, that would provide the ultimate product score

Before I proceed to the results, there are several things I would like to point out about my thought processes behind this analysis:

This is a very clinical product analysis. To provide a perfect analysis, I would like to have quantitative data regarding many important factors I was unable to add to my analysis i.e. taste, mixibility
The BCAA and Glutamine & Precursors breakdown is very important when deciding on the overall worth of a whey protein, but regrettably only 4 of the 14 products made this information available. To it's credit, Kinetica was one of the four, along with the Optimum Nutrition boys, which is no surprise.
Certain components in the nutritional information were scored, even though that component itself may not have been required or essential i.e. dietary fibre. In this case, the product with the most fibre was scored the highest
Some products were unable to provide numerical statistics for certain components in the nutritional information. In this instance, no points were rewarded to the product. My reasoning is that there is no reason why this product should not be able to provide all the accepted standard nutritional information, and should be penalised. This is not to say what the actual value is, or the points it would've received.
All attributes are based on availability from the Explosive Nutrition shop i.e. price, flavours, available sizes. This is not to say that this product would have been scored identically from other stores.

Lastly, due to the limitations of the Blogger software, I have had to post the graphs on the Explosive Nutrition profile page on Facebook. I will provide hyperlinks wherever possible, and a brief review of the results with each graph.

Click Here to go the the Explosive Nutrition Produt Review Facebook page for full findings and results.

Kinetica: New Player in UK Sports-Supplement Market

Tue, 06 Sep 2011 12:43:31 +0000

Let's face it - when it comes time to choosing the best sports-supplement available, there are just too many variable to take into account. Too many compromises, too many promises that you don't know are fact or just well-scripted fiction. You may be looking for a product that best fits your budget. You may be looking for a product that possesses or lacks certain compounds. Or, you could just be looking for the best possible sports-supplement available that will meet your personal training requirements.

So what do you do? You do your homework. After all, this is your body we're talking about - you need to know that all your hardwork, dedication and pennies are being supported to achieve the most effective, efficient and satisfactory results possible.

Which brings me to the exciting task of this weeks blog: reviewing a relatively new sports-supplement brand on the market that has received very little, if any, product reviews that are available on the Internet - Kinetica.

Kinetica is an Irish-founded sports-supplement company that first rolled out its product range to the home Irish market in 2009. The company made their first impact in UK markets in January 2011. Like any reputable sports-supplement company, they boast offering athletes a wide range of products to suit their sporting needs. However, where this company becomes refreshingly different is to produce all of their products with 100% natural proteins and flavours. Each product is made up from natural ingredients, sourced and produced in Ireland. Kinetica also prides itself as being the best in the business when it comes to creating and developing new delicious flavours.

Kinetica has received tremendous positive support from the home Irish market, as it is designed to cater not just to professional athletes, but to the everyday athlete and fitness enthusiast. To develop premium quality protein-based supplements, the range has been developed by a team of sports nutrition experts, including Matt Lovell - Nutritional Advisor to the England Rugby team and the UK Athletics squad for the 2012 Olympics.

Kinetica is part of Irish dairy manufacturer the Carbery Group, producer of the famous Dubliner Cheese brand. Carbery also owns innovative flavor house, Synergy - based in High Wycombe, UK. All whey protein used in Kinetica products is sourced from Irish Dairy farms.

So what exactly is Whey protein?

Whey protein is a high quality protein powder derived from cow's milk. Milk has two proteins: Casein (approximately 80%) and Whey (approximately 20%). Whey protein is more soluable than casein and also has a higher quality rating. It is often reffered to as the 'Gold Standard' of protein, as it is the most nutritious protein available.

There are 2 types of whey protein: Concentrate and Isolate. Isolate is the most pure and concentrated form of whey protein available. It contains 90% or more protein, and very little (if any) fat and lactose. Concentrate has between 29%-89% protein depending upon the product. As the protein level in whey protein concentrate decreases, the ammount of fat and/or lactose usually decreases.

For more information on whey protein, visit the Whey Protein Institute website.

Are all whey proteins created equal?

Simply stated, no. There are many factors that can influence the quality, including:

Number and quantity of essential amino acids
Digestion and absorption rates
Fat content
Taste
Purity

Milk only contains about 1% of whey protein. So in order to get all the benefits of whey protein, you need to take a concentrated whey protein powder.

So next week, get ready for the first of a series of reviews focused on the Kinetica range available through Explosive Nutrition. Train hard!

Protein shakes for Women - A guide to the different Protein Shakes

Mon, 16 May 2011 13:19:37 +0000

Here at ExplosiveNutrition.co.uk, we know that there has been a large influx of protein shakes for women launched over the last year. We have done our best to explain the differences and give examples of the shakes that fit into a certain category, so that you can better choose which protein shake is good for you.

We have separated the protein shakes for women into three distinct categories, Diet Shakes, Zero Carb shakes and standard protein shakes. We have given a brief explanation of each and a couple of examples of products that best represent that category. Click here to read our full protein shakes for women guide.

Product Spotlight - Optimum Nutrition Pro Complex

Thu, 07 Apr 2011 15:13:00 +0000

Since different proteins have distinct amino acid profiles and utilization rates, Optimum Nutrition Pro Complex Augmented Protein System (APS) combines 8 sources to create a superior protein blend, designed to enhance your muscle-building potential. Uniting Whey Protein Isolates, Egg Albumen, and Hydrolyzed Proteins, and key Free Form Amino Acids, ON has created a protein with varied digestion rates and an amino acid profile that's off the charts.

Each serving of Pro Complex APS is packed with 60 grams of the highest quality proteins commercially available. Simply put, it's formulated to take you to the next level. Containing over 14,000 mg of BCAAs, 10,500 mg of Glutamine & Precursors and loaded with Protein Microfractions, this is without a doubt one of the most highly recommended and universally trusted protein supplements on the market today.

Pro Complex also contains much needed digestive enzymes together with a comprehensive vitamin & mineral blend. It instantly mixes to avoid clumping, but doesn’t sacrifice taste and satisfaction. With the help of Explosive Nutrition., the only question is: Why aren’t you on this already?

Product Spotlight - Optimum Nutrition Platinum Hydro Whey

Thu, 07 Apr 2011 13:55:17 +0000

Optimum Nutrition Platinum Hydro Whey is the fastest, purest, most advanced whey protein that

Optimum Nutrition has ever developed. In a word: excellence. By hydrolyzing the protein in this premium formula, ON has created the fastest-acting whey protein yet.

Hydrolyzing breaks larger proteins down into smaller pieces that are able to get into your system rapidly, enabling your muscles to start rebuilding quickly. For added effectiveness, ON has also enhanced this revolutionary formula with digestive enzymes and micronized branched chain amino acids (BCAAs).

In addition to being fast, Platinum Hydro whey is also ultra-pure. That's because it's made entirely with hydrolyzed whey protein isolates. So there's no excess fat, cholesterol, or lactose to slow down your progress.

With 30 Grams of Ultra-Pure Protein Per Serving, nearly 9 Grams of Leucine, Isoleucine, and Valine (BCAAs) and no Lactose, Cholesterol, or Sugar. Optimum Nutrition has set a new bench mark in ultra pure, ultra effective protein supplements that can be taken pre or post-workout. The added benefits of digestive enzymes for enhanced utilisation have been included, and it mixes instantly to avoid clumping.

Platinum Hydro Whey. You expect the best, now it’s available, at Explosive Nutrition.

Product Spotlight - ON Gold Standard 100% Casein

Tue, 05 Apr 2011 15:18:15 +0000

Sometimes slower is better - especially when it comes to the rate of protein digestion. While rapid protein absorption is desirable immediately before or after exercise, delayed release is probably more beneficial throughout the remainder of the day.

Casein proteins are pH sensitive and gel in the acidic environment of the stomach. As a result, it can take more than twice as long for caseins to be broken-down into their amino acid subcomponents than whey and other proteins. Because of their unique time-released qualities, caseins are aptly described as anti-catabolic or muscle-protecting proteins.

Optimum Nutrition’s Gold Standard 100% Casein available from Explosive Nutrition should be a fundamental addition to your daily supplement requirements, regardless of your particular training goals.

It doesn’t matter what your particular training goals are – strength training, toning, flexibility or raw power. When you sleep, you’re technically fasting – typically 7-8 hours at a stretch – depriving your body of protein needed to support and sustain lean muscle mass.

So lose the milk and cookies before bedtime and switch to this great-tasting and essential supplement. Trust me; you’ll soon notice the difference.

Product Spotlight - ON Wholly Oats Bars & BSN Syntha 6 Decadence Bars

Fri, 18 Mar 2011 15:27:45 +0000

Need that extra protein fix during down time or between training session and don't have the means for a protein shake around. Then the wide variety of high-quality protein bars are just what you need.

With Protein being the foundation of all muscle growth, you want to make sure you are getting enough of the stuff. Don't know which bars to choose let us make your life easier.

Two new products that have come to our attention from customer requests are ideal for getting the protein fix you need without the hassle of your shaker.

Optimum Nutrition Wholly Oats Bars

If you're a nutrition-savvy athlete, you’re already well aware of the benefits staged proteins and slow-burning carbohydrates provide. The protein primes muscles for rebuilding after the breakdown of training or competition, and the carbohydrates fuel your efforts. Optimum Nutrition’s Wholly Oats bars offer a delicious alternative to a bowl of oatmeal and protein shake – an alternative that can easily be taken along to the gym, the competition or wherever your busy day takes you. It makes a great between meals snack too.

Containing 21g of Protein per bar and 42g of Carbs these bars are idea for Pre-Workout Energy & Post-Workout Recovery

BSN Syntha 6 Decadence Bars

Introducing the all-new SYNTHA-6 DECADENCE Bars! Athletes the world over have come to rely on the SYNTHA-6 name not just for an ultra-premium protein formula of the highest caliber, but for a taste that is unrivaled in the protein supplement category. Using that same exclusive flavor technology, BSN has created a mouthwatering candy bar-like confection that also packs a serious protein punch! This is a complete performance protein bar, ideal for igniting your post-workout recovery or as a meal alternative to get you through a long day

Reflex Diet Protein Launched

Mon, 28 Feb 2011 17:30:27 +0000

Reflex Diet Protein

After much anticipation, Reflex Nutrition Diet Protein is now available. Chocolate and Strawberry are currently in stock with Banoffee being manufactured at the start of week commencing 28th February.

Diet Protein is arguably the most sophisticated diet shake today. Reflex Nutrition have used the latest advances in protein and weight loss technology to bring you a product that’s specifically designed to aid those interested in maintaining a healthy, well defined and toned body.

Diet Protein contains unique Bioactive Peptides & 100% RDA of Calcium

Diet Protein uses a unique ratio of purified Whey Protein and Micellar Casein to provide an unrivalled source of protein that contains bioactive peptides that may help curb appetite, boost glutathionine levels (antioxidants), promote healthy intestinal flora and provide essential amino acids for recovery from exercise. In addition to providing an extremely high quality source of protein, Diet Protein also provides natural dairy Calcium which is scientifically proven to assist in accelerating fat and weight loss by up to 25%.

Diet Protein contains Clarinol CLA, a safe, natural, research proven diet aid.

One daily serving of Diet Protein provides 3.2 grams of Clarinol™ CLA which may help keep the weight off and maintain a better shaped figure. A natural source of conjugated linoleic acid (CLA), Clarinol™ CLA can decrease body fat while at the same time, increase lean muscle mass.

Recently completed research has confirmed that 3.2 grams of Clarinol™ , the exact same as found in Diet Protein, not only easily helped reduce body fat, but that it did so in specific areas of the body where fat loss is most desired without extra dieting or exercise efforts. The results of the six-month clinical trial showed that the reduction in fat mass primarily occurs in the abdomen and particularly in women, the legs.

Whilst other diet shakes might contain CLA its often in smaller amounts, research proves that you need to take 3.2 grams or more of CLA to see the best results.

Diet Protein provides additional Nutraceutical Support

Each serving of Diet Protein is packed with additional diet support. Green Tea extract is added for its role long standing reputation for aiding dieters, whilst friendly Lactospore pro-biotic bacteria provide intestinal support.

Diet Protein has a very Low GI.

Diet Protein contains no added sugar or maltodextrin. It’s perfect for dieters wanting to restrict their carbohydrate content.

Nitrotech Hardcore Pro Series Special Offer

Fri, 18 Feb 2011 14:16:09 +0000

SPECIAL OFFER PRICE

We are pleased to a special offer on nitrotech hardcore pro series 1.8kg tub. Now selling for £48.95 a tub, as little as £43.45 a tub with multibuy offers

Nitrotech hardcore

This amazing protein shake from Muscletech really hits the spot when it comes to muscle building and repair, no other standard protein has the same amount of power as this bad boy, which is why it is endorsed by Mr Olympia 2011, Jay Cutler, and the rest of the Muscletech team.

Refer a Friend Scheme

Fri, 04 Feb 2011 16:01:48 +0000

Here at Explosive Nutrition we are confident that we offer the best overall package for online supplement sales that you will want to share this experience with your friends. Now we will reward you for it! Our Refer-a-Friend scheme is simple:

Refer-a-Friend Rewards

You refer a friend and they sign up to our newsletter - you get 100 points
You refer a friend and they make their first purchase - you get 400 points
You refer a friend and they sign up and make their first purchase - you get 500 points

Reflex One Stop Xtreme Now In Stock

Fri, 28 Jan 2011 12:15:41 +0000

Reflex Nutrition's most hardcore muscle building supplement in our 15 year history. Designed to outperform all other muscle building formula it is THE product for people wanting to pack on mass fast. It is the only product to contain the exclusive Quattro® protein blend with every single batch lab tested for protein content.

See full product details Get a Free Shaker and Gym Towel with every bag purchased

Meal Plans - Number Crunching

Thu, 27 Jan 2011 16:49:04 +0000

Many bodybuilders, young ones in particular, start out relatively under-weight. Their immediate thought process centers on what supplement stacks should be taken with a view to quick, immediate results. My Diet Fundamentals chapter should help to alter that mind-set - that eating and training to gain lean, quality muscle mass is a long-term, sustained effort. It requires consistent dedication and the ability to truly analyse, recognise and implement changes that will alter your physiology. For these younger, under-developed bodybuilders, gaining muscle will involve:

Stimulating muscular growth by heavy, intense, consistent bodybuilding training.

Eating a sufficient amount of protein to fill the demand for amino acids created by the training.
Increasing overall caloric intake to a sufficient degree to support the demands of intense exercise, but not so much as to create an unwanted gain in body fat.
Keeping your aerobic training to a healthy minimum, no more than 30 minutes a day, 4 or 5 days a week.

Now, let's review the crucial formulae for establishing our macronutrient values:

RMR (Resting Metabolic Rate) your base line caloric requirement:
RMR = LBM (Lean Body Mass, lbs) / 2.205 x 30.4
LBM = Total Bodyweight - Total Body Fat (bodyweight x body fat percentage)

Therefore, for a 200lb bodybuilder at 15% body fat:

RMR = (200LB - [200 x .15]) / 2.205 x 30.4 = 2344 calories

Now, we factor in an activity multiplier approximation based on your individual lifestyle. Below are some generally accepted values for the following activity levels:

Lightly Active = 1.375 (light exercise/sports 1-3 days/week)
Moderately Active = 1.55 (moderate exercise/sports 3-5 days/week)
Very Active = 1.725 (hard exercise/sports 6-7 days/week)
Extremely Active = 1.9 (hard daily exercise/sports & physical job), or 2x day training.
Therefore, for a very active individual, their total daily caloric requirement is estimated at:
TOTAL CALORIC DEMAND = 2344 x 1.725 = 4043

PROTEIN DEMAND = LBM x 1.14 ranging to 1.5 most efficient range for active, healthy adults looking to increase lean muscle. Try a mid-value, i.e. 1.3

Therefore, using the above example; 170lb x 1.3 = 221g.

We now also know that 1 gram of protein = 4 calories

Therefore;

PROTEIN CALORIC DEMAND = 221 x 4 = 884 calories (22% of daily intake).

FAT DEMAND (using 1-2-3 ratio guide-lines for Fat, Protein, Carbs). This a simple but effective way to utilise macronutrient breakdown. Basically, dividing your total caloric requirement including exercise into 6 parts, and then multiplying appropriately. Though protein demand values can vary wildly, fats seem to have a general consensus value.

Therefore;

FAT CALORIC DEMAND = 4043 / 6 = 674 calories (17% of daily intake). We now know that 1 gram of fat = 9 calories, therefore, fat intake is approximately 75g

Therefore, the remaining calories are allotted to Carbohydrates;

CARBOHYDRATE CALORIC DEMAND = Protein (884) + Fat (674) = 1558. 4043 - 1558 = 2485 (61% of daily intake). We now know that 1 gram of Carbs = 4 calories, therefore, carb intake is approximately 620g

Sporting and Bodybuilding Supplements To Competitive Sports

Tue, 25 Jan 2011 15:30:26 +0000

There are sadly no shortcuts to getting your body into top competitive condition. It all takes a huge amount of dedication, training, dieting and supreme will power to reach the top of your game or your ideal physique.

There are however supplements – no shortcuts or miracle answers – but supplements and as patronising as this may sound, they are purely complementary to and not a substitute for hard work.

The whole supplements industry has evolved significantly. Working alongside their own team of competitive athletes, the scientific genius behind bodybuilding and sporting nutrition is driven and influenced by the needs of end consumers.

One such supplements manufacturer is BSN who produce some of the most competitive supplements in the industry such as BSN No Explode and BSN Syntha 6. The word competitive is key, their sports nutrition products help athletes across the world improve their competitive edge, their recovery rates and of equal importance they are becoming increasingly competitive in pricing.

Like the leading sports nutrition manufacturers, here at Explosive Nutrition we “walk the walk” and don’t just distribute sporting supplements. Feel free to drop our own team of experts any questions you may have.

World Strongest Man Super Series Finals

Fri, 14 Jan 2011 16:26:49 +0000

World Strongest Man super series Finals – Gothenberg, Sweden

December 12 2010

This was the last in the series of the 2010 super series tour.

6 top international stars plus two up and coming Swedish athletes took part in the final of the super series.

Brian Shaw USA
Nick Best USA
Dave Ostland USA
LP Jean Canada
Espen Aune Norway
Laurence Shahlaei UK
Stefan Berquist Swe
Peter Rundberg Swe

The 6 events were:

1. Log Lift: 150 kg for reps, from the ground to overhead.
2. Super Yoke: 415 kg for time, 16 metres down, then back.
3. Axle (1-1/2” diameter) deadlift: 410-kg for reps (from just below the knees.
4. Shield: 400-lb., for distance.
5. Farmer’s Walk: 175 kg/hand, 16 meters down, then back.
6. Atlas Stones of Strength: 140 kg to 195 kg (five stones)

Event 1 was the Super Yoke

I have only lost in this event once this year and it was to the big American Brian Shaw in Norway so I was out for revenge here. Normally this event is run between 20-30metres one way but here we had to run 16metres then put the yoke down, turn round, pick it up again and run another 16metres so I was very pleased with my time of 18 and a half seconds and a 1st place. Due to building work out side my gym I haven’t been able to do long runs on the yoke so I have been doing short 4 metre runs but working on quick turns and I think this helped me here.

Top 3 for this event were:

1st Laurence Shahlaei.
2nd Brian Shaw.
3rd LP Jean.

Event 2 was the Shield carry.

182.5kg lump of metal that needs to be picked up from the floor and carried as far as possible.

Nick Best was in amazing form here breaking the world record going over 100metres. I managed around the 60m mark for 4th place, with Dave Ostland in 3rd and Brian 2nd.

Event 3 was the 175kg farmers walk.

This event was brutal as the weight was heavy and the implements were very awkward and only 3 of us managed to finish the course with Brian winning, Nick 2nd and myself 3rd.

Event 4 was the 150kg log for reps.

I’ve been working hard on my max log which is at 185kg now but need to improve my fitness and conditioning as I only got 4 reps. Good enough for 4th place with LP Jean and Brian getting 6reps for the joint lead.

Event 5 was the 410kg axle Deadlift.

The weights are just getting crazy in strongman and from this height I can’t use my strong legs so it’s all back strength. 5reps got me 3rd place and a guaranteed top 3 finish.

The last event as normal was the Atlas stones.

It was a heavy set of stones starting at 140kg going up to 195kg. If you follow my results you will know this is my least favourite event but I was happy to finish the year on a high lifting all 5 stones. Brian won with an incredible time but after a disappointing WSM I’m happy with my last 2 international results.

The final results were:

1st Brian Shaw
2nd Nick Best
3rd Laurence Shahlaei
4th David Ostland
5th LP Jean
6th Espen Aune
7th Peter Rundburg
8th Stefan Berquist

The final placings on the Super Series tour for 2010 were:

1st Brian Shaw
2nd David Ostland
3rd Laurence Shahlaei

All in all 2010 has been a great year with only one contest not going to plan but after Christmas I will be working hard with a nutritionist and training hard with my team to improve another 5-10% and start winning international shows in 2011.

I want to thank Explosive Nutrition for their continuous support and belief in me and thank all the people that have supported me this year.

Laurence Shahlaei

3 x WSM competitor

Welsh Rugby Premiership Update - Neath v Pontypool

Wed, 12 Jan 2011 14:03:37 +0000

Adam Whitney, Welsh Premier Division Rugby Union player.

Neath v Pontypool

Monday 3rd January 2011

On bank holiday Monday the 3rd of January Neath took on Pontypool home at the Gnoll. With both teams having last sampled action on November the 20th, a general lack of fluidity was evident during the opening exchanges of the game. Despite Pontypool’s fly half Shaun Connor stroking over a excellent 40 metre drop goal after just 30 seconds of the game. A penalty from Pontypool’s full back followed in the 10th minute, but was returned by Neath’s fly half Dai Langdon also gaining a successful penalty attempt. On the 14th minute mark the opening try unfolded, a piercing break from wing Kevin James allowed full back Alec Jenkins to carried the move on, resulting in pop Ross Davies touching down in the corner for Neath. Fly half Dai Langdon added the conversion but soon after Pontypool answered back with another penalty making the score 10-9. Neath stayed in contention with a penalty, followed by Pontypool slotting another over in the 22nd minute of the match. The stream of penalties in favour of the visitors continued, within the 25th minute a fourth penalty for Pontypool gave them a 15-13 advantage. Soon after Dai Langdon completed a penalty hat-tick to give Neath a 16-15 half time lead.

The Second half got off to an explosive start with Neath’s full back Alec Jenkins catching an up and under creating space for our centre to surge forward and wing Kevin James diving over to score, the try was unconverted. Our replacement fly half James Thomas kicked a penalty in the 53rd minute to increase the lead to 24-15. Pooler gave away a penalty try via a scrum infringement on the hour mark of the game, which was converted by Thomas. In the 76th minute Pontypool claimed a try, however in the 80th minute Neath achieved a bonus point try scored by myself from a pass from scrum half Tom James, which was converted. We finished in style with an unconverted try from fly half James Thomas from the final play, the final score was 43-20.

After the game I always use Sci Mentor's Twister which is an all in one supplement, with a good ratio of protein, carbohydrates, creatine and glutamine. It is perfect for after intense physical activity as its whey protein is absorbed quickly and other key nutrients in Twister’s formula are ideal for rapid recover with the slow and fast release carbohydrates.

Omega 3 - all-round health for everyone

Wed, 05 Jan 2011 15:58:08 +0000

New to Explosive Nutrition - Reflex Omega 3 is a great source of these long chain fatty acids, found in fish oils. Nutritionists and scientists have recognised the significant health benefits conferred by Omega 3 since as long ago as the 1930s, and research was further bolstered in the 70s by scientists studying the Greenland Inuit tribe. These people consumed loads of fat from seafood, and yet had virtually no incidence of heart disease.

Since then, further studies have helped to uncover just how many health benefits Omega 3 has, which include the following:

1. Reduce levels of cholesterol, improving heart disease and decreasing chances of strokes occuring. Plus aerobic exercise further enhances Omega 3's ability to improve cholesterol levels, too.
2. Omega 3 is great for enhancing fat burning, and reducing fat storage in the body.
3. Specific fatty acids in Omega 3 (DHA and EPA) breakdown clots and reduce scar formation - great for reducing blood pressure and helping people with circulation problems.
4. Omega 3 decreases inflammation - great for people with conditions like rheumatoid arthritis, or anyone suffering from menstrual cramps.
5. And finally, Omega 3 can boost healthy immune function, helping to increase strength and performance in athletes, whilst simultaneously hindering muscle breakdown and boosting growth hormones.

So in a nutshell, Reflex Omega 3 is fantastic for everyone - whether you're looking to build muscle, get in shape, burn fat, improve fitness or just boost your general health and wellbeing. All of us can benefit from the fantastic properties of this basic yet effective supplement.

The Girls of BSN No Xplode

Thu, 30 Dec 2010 17:07:24 +0000

The common misconception is that BSN No Xplode is for male body builders only. But many female athletes, models and dancers use BSN No Xplode, BSN Syntha 6 and other BSN pre-training products to help them get the best out of their bodies during a workout.

These beautiful women are the faces and bodies of the BSN brand, and their success is clear to see; celebrated women such as Natasha Wicks (model / actress), Heather Morris (model), Kayla Stentz (NPC bikini competitor), and Vanessa Campbell (IFBB Pro Bikini Competitor) have all achieved great muscle definition, muscle toning and body perfection with BSN products such as BSN No Xplode and BSN Syntha 6.

Here at Explosive Nutrition, we love the women who embrace these pre-training products. Train longer, harder and better with BSN – shop online for BSN No Xplode, BSN Syntha 6 and other BSN supplements now.

Explosive Nutrition Products of 2010

Wed, 22 Dec 2010 17:27:37 +0000

The time has come for us here at Explosive Nutrition to start looking back on the High Performers of 2010.

Over the next few days we will be providing for you our top 5 products in a variety of area's and some products that we believe will be high performers in 2011.

So where should we start with our top products. Well of course it is where you should start when thinking of one vital supplement needed when training and that is Whey Protein

Here are our top 5 Whey Protein's of 2010

Welsh Rugby Premiership update - December

Mon, 20 Dec 2010 14:40:12 +0000

Due to the extreme weather conditions in Wales over the past few weeks, Neath RFC have had three consecutive games cancelled as the pitches have been too hard to play on. With our outdoor training field being covered with ice, on Thursday the 9th of December 2010 instead of the usual training outdoors Neath RFC held a gym conditioning session. The squad was split into two groups (backs and forwards), roughly about 15 players per group, one group was in the weight lifting room, while the other was utilizing the cardio gym, then they changed over.

The weight lifting conditioning was circuit training, consisting of three different exercises per station, working for forty-five seconds on a specific exercise, and then moving to the next exercise with fifteen seconds rest between each, there were five stations in total. The stations and exercises were as follows:

Station 1

Squats (60kgs)
Cable cross overs
Swiss ball front plank

Station 2

Bench press (60kgs)
Deadlift (70kgs)
Russian twist (10kg)

Station 3

Shoulder press (40kgs)
Side Planks
Dumbbell alternate lunges (15kgs)

Station 4

Rowing machine
Upright row (30kgs)
Burpees with tuck jump

Station 5

Hang Cleans (50kgs)
Lat pull downs
Plate sit ups (15kgs)

The cardio gym session was interval training consisting of maximal work on the running machines (30 seconds) followed by a rest period (30 seconds) ratio 1:1.

The session was extremely tough physically; I therefore took the supplement I always use for after training session which is Cyclone by Maximuscle, which can be found on the explosive nutrition website. This all-in-one supplement is perfect for this type of training session or for after games as it contains thirty grams of protein per serving to support lean muscle growth and more importantly recovery. It has a combination of slow and fast release carbohydrates and is loaded with creatine for increased strength and power as well as glutamine to aid muscle repair.

New Maxi-Milk - review

Thu, 16 Dec 2010 17:29:11 +0000

I normally use standard whey protein shakes, but it's not always massively convenient to be lugging around and mixing up powder. In these cases, I use an RTD (ready to drink) protein shake instead. Normally, the two main obstacles with these are COST and FLAVOUR.

First things first - Maxi-Milk tastes amazing! I can't stress enough how good this stuff tastes given that it's 30g of protein condensed into 330ml. It's basically just like a Frijj milkshake, which is no bad thing. Particularly given that you don't need to refrigerate it.

In terms of cost, the outcome is less favourable. This stuff isn't cheap, but it does deliver some seriously good ingredients, and does taste good, so personally I'd make a compromise. Unless you're minted, don't use this stuff on a daily basis. But do have some in reserve for when you need a quick and easy hit of tasty protein on the go!

Supplements in Cricket

Thu, 16 Dec 2010 17:12:01 +0000

With England currently destroying Australia in the Ashes tour we thought it would be a good time to have a look at the role Supplements play in cricket.

Back in 2009 Explosive Nutrition had an interview with Chris Tremlett the Surrey and England cricketer who is currently all over the sports news today having taken 3 wickets in England's 3rd test with Australia.

Check out the original interview about Supplements in Cricket here.

Free Delivery on orders

Wed, 15 Dec 2010 09:49:11 +0000

Free delivery on all UK mainland orders for the rest of the year

We now that this time of year can be tight, so we have decided to offer free delivery for your sports nutrition and bodybuilding supplement products for the rest of the year.

terms and conditions apply

GlaxoSmithKline buys Maximuscle for £162 Million

Mon, 13 Dec 2010 18:33:05 +0000

In a move that sends a message that Sports nutrition is here and it is big business, GlaxoSmithKline has bought out Maximuscle for a whopping £162 million

This will ensure that the Maximuscle brand continues to evolve and stay at the forefront of sports nutrition products in the UK for the foreseeable future

If you are not sure which products are right for you, see our maximuscle product information page

Boditronics Express Whey with free Omega 3

Mon, 13 Dec 2010 18:16:47 +0000

Exclusive to Explosive Nutrition - free Boditronics Bodipure Omega 3 capsules (worth £8) with every tub of Boditronics Express Whey. So you can build some serious lean muscle mass, whilst looking after your joints and ligaments at the same time.

Boditronics Express Whey is an optimised blend of high quality, time release whey protein designed to feed your muscles for optimal muscle growth post-workout. It's also high in BCAAs and glutamine for muscle building and repair. Plus added prebiotics assist with digestive health. And all in a tasty, great value shake that's low in carbs and fat (perfect if you're dieting too).

Boditronics Omega 3 contains a great source of healthy fatty acids like EPA and DHA, which have been clinically proven to aid joint health and boost all round health, from your eyesight and cardiovascular system, to your skin and hair.

So give your body the full support it needs when exercising, and take advantage of this short-time, exclusive offer with Explosive Nutrition today. Hurry while stocks last!

Maxifuel Recovery System has arrived

Sat, 11 Dec 2010 12:00:00 +0000

Developed by Maximuscle, Maxifuel products are suitable for everyone, whether you're a budding amateur or an elite athlete, and are designed to target the three main areas of sports nutrition - focus, energy and recovery.

Previously, we looked at the Maxifuel Energy System products, designed to boost performance. Here, we are focusing on the new Recovery System products, of which there are six.

Protrient is an elite whey protein to aid muscle repair and recovery following exercise. Read more about this new great tasting, fast-acting recovery shake, Protrient, here.

Immune Support is an elite antioxidant blend designed to aid training recovery and boost immunity. Read more about this new strengthening Immune Support here.

Maxifuel BCAAs aid endurance and promote muscle repair, recovery and growth for strength and size. Read more about these fitness and immunity boosting BCAAs here.

Recovermax does exactly what it says on the tine - it helps you body to refuel and repair, whilst boosting immunity and performance. Check the new Recovermax out here.

Sports Vitamins are designed to support intense training and exercise by providing your body with all the vitamins and minerals it needs! Read more about Sports Vitamins here.

And finally, Ache Free caps - another one that does what it says on the tin. Great for improving general joint health and condition, find out more about the new Ache Free caps here.

Maxifuel Energy System has arrived

Fri, 10 Dec 2010 16:24:48 +0000

Previously, we looked at the Maxifuel Focus System products, designed to boost performance. Here, we are focusing on the new Energy System products, of which there are six.

Viper Active Bars are designed to increase strength and stamina, thanks to 36g of energising carbs. Read more about these new great tasting, fast-acting Viper Active Bars here.

Creatamax is a new elite sports creatine and l-carnitine blend that delivers serious strength and stamina gains. Read more about this new reformulated fatigue-fighting Creatamax supplement here.

Viper Active Sports Drinks are top quality All-In-One ready-to-drink fuel to support and sustain exercise. Read more about this new reformulated hydrating, energising Viper Active Sports Drink here.

Viper Active Gels deliver fast-acting, energy-boosting carbs and help to replenish and re-hydrate - providing rapid mental and physical energy when you need it most - perfect for today's modern athlete. Check the new Viper Active Gel out here.

Viper Active Caps help to enhance performance and unleash your potential when you need it most! Read more about Viper Active Caps here.

And finally, the Viper Active sports drink (powder) powers and sustains performance whilst keeping you hydrated. Find out more about the new Viper Active sport drink here.

Next time, we'll introduce the third range under the new Maxifuel banner - the Recovery System products.

Yan Czerwinski - getting competition ready

Fri, 10 Dec 2010 14:41:32 +0000

Everything kicks off about 14 weeks prior to a competition. At this time I was weighing in at around 13st 6lbs, with a body fat percentage of about 16%. In order to reduce body fat whilst simultaneously improving muscle tone and definition, I typically aim to eat around six 'meals' a day (eating every two and half hours – with the help of supplements), combined with regular cardio exercise, and a couple of hits of resistance exercise each week.

Breakfast

This is typically a pancake made from 6-8 egg whites, combined with course oats (scotch porridge oats do the job) hand blended. I'd then add a low GI/low sugar jam (like St Dalfour or Meridian – both of which are sweetened with lime juice instead of sugar) or spread. When picking jams, keep in mind that apricot and raspberry jams tend to be naturally lower in sugar than strawberry or marmalade.

My second hit of the day is a protein shake – Garnell High Performance whey. Increasing supplementation in the build up to a competition is vital, as you won't build the muscle, burn the fat, or keep the hunger at bay without it. As well as the High Performance Whey, I was also using two servings of MuscleTech Creakic (Creatine Ethyl Ester) either side of my 10am workout. Typically I'd take my first creatine serving an hour before exercise, and another again 5 minutes after. On non-training days, I take creatine mid morning and early evening.

I also add Glutamine to the post-workout supplementation (I found the Prolab Glutamine to be the most effective – simply add a 5ml teaspoon to your protein whey). I can't stress enough the all round strength increase I gained from using these supplements – even in the final days before the competition when I was massively low on carbs. I'd say I was 80% reliant on supplements to keep me going in those last few days. I certainly wasn't getting the energy from my food!

Creakic is without doubt my main recommendation though when it comes to strength, hardness and endurance. I've had significantly fewer injuries this year, and the only thing I've done differently is use the supplements mentioned above (the food and exercise was exactly the same).

Lunch

At lunchtime (my third food hit) I was looking for convenience, so this is where tuna comes in. Remember, you're trying to get about 1g of protein in per lb of bodyweight. Supplement your tuna with sweet potato – this is much quicker and easier to cook than rice and pasta. If you don't like sweet potato, then a good ol' fashioned new potato will do the job, although it doesn't have as many antioxidants or beta-carotene in it). And if you're getting bored of tuna, swap it for turkey or chicken.

This was my standard lunch for the first 8-9 weeks, and then for the final month I switched predominantly to the white meats – chicken and turkey.

The fourth meal hit of the day (about 1530) basically consisted of the same food as lunch. Then at about 6pm, I'd have a protein shake (with added glutamine) and a few oatcakes, just to keep the hunger in check (fifth hit of the day)

Dinner

My sixth and final food hits of the day was closer to bedtime – probably around 9pm-ish. I favoured more turkey (as it's high in tryptophan, which is good for sleep) plus undressed salad (although it's fine to add vinegar, salt, pepper, cayenne, or chilli).

Throughout the day, I'd be drinking plenty of water (around 3 litres – particularly when using the creatine) as well as green tea. Creatine often causes bloating which puts some people off, particularly prior to a competition. But Creakic has none of these side effects, so I was fine using it right up until the event. All I did in the last few weeks was lower my sodium, as this can cause unwanted retention.

Supplements

In terms of other supplements, I was also taking Reflex Bulgarian Tribulus twice a day (morning and night), which did a great job of natural elevating testosterone levels. I also used the Inner Armour Multi-Armour vitamins, which were very important, too. Particularly in the final weeks, when you might start feeling a bit run down.

The Garnell High Performance Whey was fantastic for the first 8 weeks. But then for the final 6, I switched to Boditronics Whey2O as it's a zero carb/zero fat shake. I still tried to create an insulin spike post workout, but this was achieved using a ripe banana rather than protein whey (right up until the competition).

Have your cake and eat it!

The most important aspect of my weekly eating though was my 'cheat' meal. For one hour each week, I could eat or drink whatever I wanted - pure indulgence. Booze, deserts etc keep you sane, and the negative aspect of it is a drop in the ocean compared to the mental benefits, plus if you're sticking to the routine throughout the week, one hour of cheating isn't going to cause any problems!

Using this system, even with cheat meals, I was still averaging about 1kg weight loss per week. In the final month, I added MuscleTech Hydroxycut Hardcore X to my plan, and increased my weekly losses to over 2kg – my best ever (it's at this stage that competitors normally 'hit the wall' and find any further weight loss very difficult, so this supplement couldn't have come at a better time). There were no side-effects to speak off, although I still think I'd always cycle this supplement – use it for a month, then have a few days off (the same with the Creakic – use for up to 6 weeks, rest for 2 weeks – even though you don't have to cycle it if you don't want to).

The Final Countdown

The last ten weeks were by far the most intense, and I became much more reliant on the supplements – normally having up to four servings of protein per day, particularly in the final few weeks. At the 2009 competition, I was around 4% body fat. This year, I was the same (4%) but about half a stone heavier, which I can only attribute to the protein (if fat levels are the same, it must be increased muscle mass).

I would only work out once I had completely recovered from my previous exercise session – if my muscles still hurt, I didn't work out. So typically, I was exercising on Monday and Thursday, doing legs, chest and triceps one day, and back, shoulders and biceps on the other. My cardio at this stage was just 30 minutes of power walking. Once I'd lost my first stone after starting, I began using a back pack to carry the equivalent weight that I'd dropped. In the final few weeks, I was doing cardio every day, and carrying about 8kg of weight in my backpack!

My final weight was around 75kg (11st 11lbs), so I'd dropped nearly two stone, and decreased my body fat by over 12%.

Product Spotlight – Reflex Protein Bars and Flapjacks

Fri, 03 Dec 2010 13:45:29 +0000

Need that extra protein fix during down time or between training session and don't have the means for a protein shake around. Then the wide variety of high-quality protein bars and flapjacks are just what you need.

With Protein being the foundation of all muscle growth, you want to make sure you are getting enough of the stuff. Don't know which bars to choose let us make your life easier.

Reflex High Protein Flapjack

Reflex being one of the leading companies within the sports nutrition scene have just released their new High Protein Flapjacks, which they claim are the best high protein flapjacks on the market at the moment. These hand made flapjacks are made in trays and oven baked to give them a great taste and each High Protein Flapjacks is packed with 20 grams of protein which is derived from pure hydrolysed whey protein - arguably the most effective form of protein available in the World today.

Reflex Pit-Stop Protein Bars

Reflex have also released their new Pit-Stop Protein Bars which are seen as one of the healthiest and tastiest protein bars on the market today. Containing a huge 34 grams of super high quality protein, pre & pro biotics and having well below 10% fat these bars could be just what you're looking for to help with your training.

Xplode with Energy!

Thu, 02 Dec 2010 08:28:12 +0000

Here at Explosive Nutrition we stock the very best in high performance sports nutrition, but every so often something still leaps off the shelves and demands our attention. BSN NO Xplode is one such product.

Built around the sheer power of Nitric Oxide (NO), BSN NO Xplode is scientifically formulated to prime the athlete’s body for some serious muscle-building action. A rich blend of amino acids, herbs, enzymes and creatine boosters, the product dramatically boosts blood flow, oxygen uptake, strength and stamina.

If you are serious about your workouts, why would you not want a formula that primes you for that intense workout both mentally and physically? We’re really excited about BSN No Xplode and we think you will be too. Give it try!

Also worth checking out is BSN Syntha 6. This premium protein blend is ideal for increasing your lean muscle mass and even includes fibre to slow down your body’s absorption of the protein so more can be used to build up those muscles. We’ve tried it and believe us, it’s both effective and tasty!

World's Strongest Man 2010

Mon, 29 Nov 2010 14:28:55 +0000

World’s Strongest Man 2010. Sun City South Africa.

In September I went to the Sun City resort in South Africa for the 2010 Worlds Strongest man contest. Last year I placed 9th so I was hoping for a top 5 finish this time round. Before the final 10 battle it out, we get split into 5 groups of 6 athletes and only the top 2 from each group make the final. My group was very tough but training had gone well so I was feeling confident.

The 6 athletes in my group were:

Zydrunas Savickas from Lithuania - last years winner and world number 1.
Louis-Philippe Jean - Canadian champion.
Agris Kazelniks – Latvia’s Strongest Man.
Nick Best - the tough and experienced American
Warrick Brant - the power house from Australia
And myself. Englands Strongest Man Laurence Shahlaei

WSM is very different from most competitions as it is held over a 2 week period and we only do 1 or 2 events each day. The first day you just get to rest but things get going from day 2 with Medicals, Event testing and TV interviews. Once these are out of the way the fun begins.

First Event for our group was The Farmers Walk. (two huge suitcases weighing 160kg each or 26stone) the course was 50metres and I went in the 2nd heat with Zydrunas and LPJ. Farmer’s is always a strong event for me and I had a solid performance coming in 2nd. Not what I was after but not a disaster. Zudrunas won this event.

Event 2 was another of my strong events: The squat, and this year the bar was set at 345kg for as many reps as possible. Our group was the strongest group of squatters ever at WSM but I managed to continue my winning streak in this event but only just as I tied for 1st with the Lithuanian monster Zudrunas with 11 reps each. Just to show you how strong this group was the guy in 5th would have won in other groups.

So after 2 events things were going 2 plan and I was in 2nd place just behind the champ.

The next event of qualifying was the Africa stone (a huge 30stone (185kg) stone in the shape of Africa which had to be lifted off the floor and carried as far as possible). I really found the altitude affected me on this event and only managed a distance of 55metres. Good enough for 4th place. Nick Best won this one with 77metres.

Event 4 was the 155kg axle (a thick bar the size of a coke can that has to be lifted from the floor to over head as many times as we can in 75secs) Las year I only managed 2 reps with this so its something I have worked on and did improve with 5reps, but if I’m honest I thought I could do more but fitness let me down. It was still a solid performance but only 3rd over all.

Nothing in this contest was going smoothly for me and my luck got really bad on the next event. The car hold. A car which had handles that we strap our self to then lift the car and hold it up for as long as possible. Right from the start my right strap slipped so this meant I didn’t have a solid grip of the bar and as time went on the strap slipped right off cutting my performance short. This event is done 2 ways, sometimes without straps so it’s a test of grip strength and other times like this so it’s a test of will power and total body strength. The problem is that you are relying on the straps not slipping or sometimes snapping and this cost me a lot of points as it’s normally a strong event. Anyway, I finished 4th but with Nick Best winning this was the worst outcome for me. Good for TV but not good for me.

Going into the last events Zydrunas was safe and I was a point ahead of Nick Best with one of his best events left: The Barrel Loading. This was 4 kegs weighing 120kg each to be carried up hill 12metres each on sand. This is a killer event and as I was up against Nick knowing he was faster and fitter I tried a tactic of doing the first barrel as fast as possible to scare him then hold back and just load all 4. It worked to a degree as he tried to pick up his pace and started to pull ahead of me however on the last barrel he started to struggle and failed to load it, I was creeping to the platform with my last keg and had it on the edge of the platform when the time ran out. Nick had beat me with 3 kegs so we had to go to the score board as we were now on the same points but I knew he was through as on count back he had won 2 events and I only won 1.

I was very disappointed with my performance this year, training had gone great and I was performing well all year but I think a combination of to much pressure on myself and a fantastic performance from Nick cost me getting to the finals. Obviously I was down but sometimes we learn more from losses so I have gone back to the drawing board. I’m enjoying training again and have changed a few things. Strongman is such a tough sport so if you want to get into it make sure you love it.

Stay strong

Laurence Shahlaei.

To read all about the supplements Loz uses when training for strength and strongman competitions, check out his blog on Supplements for Strongmen.

Explosive Nutrition are proud to sponsor World's Strongest Man contender Laurence Shahlaei.

Diet Fundamentals: Protein

Mon, 15 Nov 2010 11:05:12 +0000
Protein is used by the body to build, repair, and maintain muscle tissue. It should be no surprise that bodybuilders have been way ahead of most nutritional experts in recognising that building muscle (and in fact, hard training of all sorts) requires a lot more protein intake than had been formerly realised. The body cannot use the protein you ingest for muscle-building unless all of the necessary amino acids are present. However, the body itself can produce only some of these amino acids. The others, called the essential amino acids, have to be obtained from the foods you eat.

Protein is made up of carbon, hydrogen, and oxygen (as are the other macronutrients) and one more element none of the other nutrients have - nitrogen. If you ever hear somebody talking about being in positive nitrogen balance or negative nitrogen balance what they are referring to is whether they are in an anabolic state (able to build muscle), or in a catabolic state (losing muscle).

Some foods contain what is called complete protein - that is, they provide all the amino acids necessary to produce usuable protein. Examples of these foods are milk, eggs, meat, fish and various vegetable products, such as soybeans. But even these foods contain differing amounts of usable protein per weight. That is, even though a food might contain 10 grams of protein, your body is only able to use only a certain percentage of it - for example, only 7 or 8.5 grams. Below is a chart that shows on the left what percentage protein makes up various foods commonly used as protein sources and on the right what percentage of that protein your body is actually able to use for building muscle: N.B. Whey, a milk derivative, which is a refined product, has even more net protein than eggs).

This chart tells us, for example, that an egg contains only 12% protein by weight. Yet because of the specific balance of amino acids present in that protein, 94 percent of it can be used by your body. In contrast, 42 percent of soybean flour is protein, but the make up of that protein is such that your body is able to use only 61 percent of it. So there is a big difference between how much protein a food contains and how much of that protein you can actually use to build muscle. Eggs are such a good source of quality protein that they are used as a basis of comparison in rating the protein quality of other foods, with eggs given an arbitrary value of a "perfect" 100.

Incidentally, notice that I have given the value of whole eggs. It is increasingly fashionable these days to eat only the egg whites because the yolk contains some fat and the egg white does not. However, I never do this (although I would certainly have additional egg whites to supplement my protein intake without taking in excessive fat and cholesterol). The yolk actually contains as much protein as the egg white, as well as the majority of the vitamins and minerals. If you feel the need to eliminate fat in your diet, I recommend you do so by eliminating other foods, not by throwing away what is in many ways the best part of the egg.
You can see that foods like rice, potatoes and beans give you considerably less usable protein than eggs and fish. The reason is they have some, but too few, of the essential amino acids that are required for complete protein. You can, however, combine two or more sources of this low-quality (incomplete protein) to obtain high-quality, complete protein. That is, one food lacks certain aminos that are supplied by the other food, so in combination, they give you what you need.
The need to assemble a complete combination of amino acids means that adding just a small amount of the right food to your eating plan can make a big difference. Combining incomplete protein in this way is useful because it usually involves eating foods that are relatively low in fat, and thus contain fewer calories than many common complete protein sources. When you are trying to build maximum muscle mass with as little body fat as possible, this can be a great advantage. The following are some recommended combinations of incomplete proteins:
Grains plus seeds
Breads with added seed meals
Breads with sesame or sunflower seed spread
Rice with sesame seeds
Grains plus milk products
Cereal with milk
Pasta with milk or cheese
Bread with milk or cheese
Grains plus Legumes
Rice and beans (a fundamental part of many diets around the world)
What bread and baked beans
Corn soy or wheat-soy bread
Legume soup with bread
Read more from Steve Lewington on his blog

Welsh Rugby Premiership update - Neath v Carmarthen Quins

Mon, 15 Nov 2010 09:52:24 +0000

Adam Whitney, Welsh Premier Division Rugby Union player.

Neath v Carmarthen Quins

Tuesday 2nd Nov 2010
On a very wet and winding night on Tuesday the 2nd of November 2010 Neath played Carmarthen Quins home at the Gnoll. We (Neath) were looking to gain an eighth successive Welsh Premiership victory and replace Pontypridd at the top of the league table. The Quins have never won at the Gnoll, and again failed to gain a win.

Neath exploited the wet and windy conditions against the Quins and after 14 minutes broke a well organized Quins defence with our wing Kevin James crashing over for a try right under the posts, which was converted by our outside half Dai Langdon. Relentless pressure led to Kevin James touching down again in the 27th minute added tp the score 2 conversion points. Hard graft from captain flanker Gareth Gravell was rewarded in the 39th minute when he scored the next try with outside half Dai Langdon adding a third conversion. Neath gained the bonus point try in the 45th minute from lock Nathan Bonner-Evans stealing lineout ball for prop Nicky Downs to touchdown in the corner. The half time score was Neath 26, Carmarthen Quins 0.

The lead was further stretched in the 51st-minute when Neath gained an interception try from wing Chris Morgans, goaled by Langdon, which then increased the lead to 33 to nil. Entering the final quarter the game from a Neath perspective, went into sharp decline with the binning of the Neath duo lock Bonner-Evans and replacement hooker Gerwyn Price. Neath’s defense over stretched due to the lack of players lead to fly-half Gareth Morgan receiving a gift try in the 70 minutes when, leaving the final score of the game 33-7 to us (Neath).

After the game I always use Sci Mentor's Twister which is an all in one supplement, with a good ratio of protein, carbohydrates, creatine and glutamine. It is perfect for after intense physical activity as its whey protein is absorbed quickly and other key nutrients in Twister’s formula are ideal for rapid recover with the slow and fast release carbohydrates.

Image courtesy of Len Kowalski/Lenswork Photography
www.lensworkphotography.co.uk

Looking for a Bit of Extra Help During Your Workout? Try BSN No Xplode

Fri, 05 Nov 2010 08:15:04 +0000

If you have had difficulty finding the energy to work out regularly and you want to be able to exercise like there’s no tomorrow, why not try one of the leading training igniters like BSN No Xplode? Training igniters are becoming increasingly sophisticated, containing a range of nutrients to help give you a boost during your workout. Normally this is recommended to be two meals a day, replaced by a diet shake instead. Many people find this an easy way to gain quick and effective pre training energy which helps them to stay focused and driven to succeed whilst helping you perform at your best; for longer.

BSN No Xplode and BSN Syntha 6 are not only packed with nutritional value to benefit your fitness regime, but they are also available in a variety of delicious flavours including grape, fruit punch and orange. Enjoying your shake is very important, and there are some very bland tasting shakes on the market. But BSN No Xplode will help promote muscle fullness, vascularity and pumps; helping you push harder for longer and hopefully see the result you want, sooner.

Check out our complete range of BSN supplements, including BSN No Xplode and BSN Syntha 6 today. We can help you find the right supplement for your fitness regime, or dietary needs. Call us on Freephone 0800 195 7885 to order now.

Welsh Rugby Premiership update - Neath v Aberavon

Tue, 26 Oct 2010 16:30:34 +0000

Adam Whitney, Welsh Premier Division Rugby Union player.

Neath v Aberavon

Sat 16th Oct 10 KO: 14.30
Neath’s most recent game was last Saturday the 16th of October versus local derby team, Aberavon. Aberavon who last won at the Gnoll on Boxing Day 1983 were guilty of switching off after constructing a 21-9 lead over us. But once again our pack dominated through to the 21st league win over Aberavon in 23 meetings.

Aberavon got off to a cracking start with their outside half slotting three penalties kicks inside 9 minutes of the game. But by the 20th minute it was back to square one with our (Neath’s) outside half (James Thomas) slotting over 3 similar efforts. However, our flanker was sin binned after 30 minutes of play which led to Aberavon eventually exploiting the extra man regaining the lead with a line break from their center resulting in a try that was converted and as the half time whistle was blew it was 16-9 in Aberavon’s favour.

The second half didn’t start much better for us as in the 42nd minute of the game our defense switched off and left Aberavon to score a try in the corner. But we stuck at the game and with a never-say-die attitude our center Luke Ford dinked the ball over the top of the Aberavon defense sending our winger Chris Morgan (ex Aberavon player) over for the 45th minute try that went unconverted. With our pack of forwards dominating the scrum and gained a good head of steam, this lead to out replacement center (Gareth McCarthy) stealing another corner try. Neath went ahead for the first time in the game on the hour mark, 22-21 when our fly half James Thomas delivered a fourth penalty, another followed in the 70th minute and with Aberaon unable to secure any decent field position, Thomas wrapped the game off in injury time with a sixth penalty, leaving the game 28-21 to Neath.

The supplements I'm currently using for building and repairing muscle during both training and matches are Nutrisport 90+ Protein (good value whey protein isolate), Reflex BCAAs (branch chain amino acids - important for muscle development), and the Sci Mentor Twister All in One (also good value, low in fat, high in glutamine).

Image courtesy of Len Kowalski/Lenswork Photography
www.lensworkphotography.co.uk

Welsh Rugby Premiership update - Neath v Cardiff

Tue, 26 Oct 2010 16:16:35 +0000

Adam Whitney, Welsh Premier Division Rugby Union player.

Neath v Cardiff

Sat 9th Oct 10 KO: 14.30
On Saturday the 9th of October 2010 Neath played Cardiff RFC home at the Gnoll with a 2.30 k.o. Neath drew a line under four years of losses to Cardiff and resembled a team with a mission, and we went at it hammer and tongs from the outset. We (Neath) took an early lead through a penalty kick by our outside half James Thomas, in the third minute of the game. While constant pressure and prime ball carriers in our lock forwards and flankers, it lead to the score being extended with our second row (Nathan Bonner-Evans) scoring at close range right under the posts, aided with a conversion from our outside half, who in only his second league start has been growing with confidence every time he steps onto the field. At this point we were running the ball at every opportunity into the strong breeze.

Cardiff did get on the scoreboard before the half time whistle from a penalty kick from their outside half in the 23rd minute of the game but it was short lived as the real damage was done in the approach to half time when we scored two tries in as many minutes. Our captain (Gravell) released full-back Gareth King for try in the corner, and the cheers had hardly died down when another try followed just before the half time when a line break from centre Stephen Thomas dished up a try for our scrum half Tom James, converted by our outside half leaving the lead to Neath.

Early in the second period, a second penalty Kick from our outside half increased the lead to 24-3. Soon after the bonus point arrived two minutes (49th minute) after the break when former Cardiff RFC player, our no8, scoring from the back of a five meter scrum. Cardiff, a man down from a yellow card did attempt to rally and picked up their only try of the game from a scrum, their outside half adding the two points from conversion though that was the end of their comeback.

Neath scored another try and again in the final minute when I popped over for a try which was converted by our replacement outside half Gareth McGarthy which left the game 44-10 to Neath.

The supplements I'm currently using for building and repairing muscle during both training and matches are Nutrisport 90+ Protein (good value whey protein isolate), Reflex BCAAs (branch chain amino acids - important for muscle development), and the Sci Mentor Twister All in One (also good value, low in fat, high in glutamine).

Image courtesy of Len Kowalski/Lenswork Photography
www.lensworkphotography.co.uk

Product Spotlight - Animal Pump

Tue, 12 Oct 2010 08:40:04 +0000

If you're looking to squeeze every last ounce of effort out of each of your workout, to help achieve your muscle-building goals faster, then a pre-workout supplement is definitely the way to go. These supplements make sure that your body has everything it needs to work safely and effectively, and push you way beyond your normal boundaries.

Of all the various types of pre-workout supplement available on the market today, the most tried-and-tested (and trusted) are the Nitric Oxide Boosters (also known as vasodilators). As the name suggests, these supplements naturally enhance your Nitric Oxide (NO) levels, which in turn tells your blood vessels to relax, triggering what's known as vasodilation

But how does this benefit you in the gym? Well, if your blood vessels are wider, then more nutrients and oxygen can be supplied to your muscles. This in turn means that your muscles will be better fuelled throughout your workout. Furthermore, NO also has a beneficial effect on blood pressure, hormone production and digestion, plus helps to give you the massive muscle pumps that so many strive for. So all in all, this supplement is an athletes best friend.

Like so many other areas of the Sports Nutrition market, there is no shortage of products falling into the NO booster category, and deciding which one to opt for can be a minefield of decisions. Fortunately, Explosive Nutrition are on hand to help! By far one of the most effective of these products available today is Animal Pump from Universal Nutrition. Universal have been a top manufacturer of Sports Nutrition for over 20 years, and are best known (for good reason) for their 'Animal' brand of products.

Perfect for anyone looking to increase muscle size, strength and overall performance, Animal Pump is actually a combination of NO boosters, cutting-edge creatine, cell volumizers, energisers and antioxidants in an all-in-one, easy-to-use pack. Within 30 minutes of taking it, you'll feel energised, pumped and ready to hit the gym harder than ever before. But don't take our word for it - give it a try today and see for yourself. We're confident you won't look back!

Welsh Rugby Premiership update - training 1

Wed, 06 Oct 2010 08:13:11 +0000

Adam Whitney, Welsh Premier Division Rugby Union player.

Pontypool - Neath

Sat 18th Sept 10 KO: 14.30 Cancelled

The game scheduled for Saturday 18th September (Neath v Pontypool) was cancelled therefore Neath held a training session instead to keep the team's fitness levels high. It also gave us a chance to work on certain aspects of individual and team skills.

The session started with a warm-up run from the Gnoll to the nearby country park which has large, 40 degree incline hills. After a lengthy amount of stretching and dynamic drills for leg speed and knee height we were informed that the training session would focus on repeated speed. The session began with 8 repetitions of 50 metre maximal sprints up the hill with a 45 second jog/walk back to the start line as active rest. After the first 8 were completed we had a 2 minutes rest, followed by the next set of 8 repetitions of 40 metre sprints with 40 seconds jog/walk active rest back to the starting position. Another 2 minute rest followed finished with the last set of 8 x 30 metres maximal sprints.

After a slow recovery jog back to the Gnoll the team was split into backs and forwards where the forwards worked on lineouts/set piece and the backs kicking and moves.

The supplements I'm currently using for building and repairing muscle during both training and matches are Nutrisport 90+ Protein (good value whey protein isolate), Reflex BCAAs (branch chain amino acids - important for muscle development), and the Sci Mentor Twister All in One (also good value, low in fat, high in glutamine).

Image courtesy of Len Kowalski/Lenswork Photography
www.lensworkphotography.co.uk

Perform to the Max with BSN no Xplode

Wed, 29 Sep 2010 11:10:06 +0000

If you want to train harder and see the results of your gruelling training sessions, taking a sports supplement can help you to perform to the max. BSN No Xplode can increase your focus both physically and mentally.

What is BSN No Xplode?

This is a supplement designed to be taken prior to your workout to give you instant energy to ensure you train to the best of your ability.

It can help you to:

Increase stamina

Increase strength

Build muscle tone

Lose body fat

Get results fast

If you want to up the intensity of your workouts, a sports supplement can help to keep you motivated and increase the speed at which you start to see results. If you are taking a supplement, focus on your diet and nutrition for optimum results.

Browse our selection of bio engineered supplements online at your leisure.

Product spotlight - Boditronics Mass Attack Evo

Thu, 23 Sep 2010 15:41:20 +0000

If you're looking to build some serious muscle, whilst increasing your overall body mass healthily (without resorting to binge eating or junk food!) then a high quality weight gainer is vital! These offer a cheap and convenient way to provide your body with the additional quality protein, carbs and calories it needs to grow safely and effectively, whilst building and tone muscle mass, and still stripping away that unwanted body fat.

But with such a huge range of weight gainers available on the market today, at so many different prices, and with so mnay different ingredients, it's a mammoth task trying to select the product that is guaranteed to get the job done. But have no fear, for help is at hand. Firstly, you want to make sure that you weight gainer is high in protein. You won't build muscle if you haven't got enough protein, and if you're not putting on muscle, you're putting on fat! Secondly, you need to ensure that the weight gainer contains a decent source of complex carbs that will fuel your body throughout the day. And thirdly, you should check that there is as little fat content as possible, because this isn't what you're looking to add to your body (although some healthy fats are essential for efficient growth - while come to these later).

Fortunately, Boditronics Mass Attack Evo ticks all of these boxes, which is why it's one of most commonly recommended weight gainers for sale on Explosive Nutrition. It contains a blend of fast and slow acting proteins and carbs, to keep your levels topped up throughout the day. Furthermore, it contains probiotics, to aid healthy digestion, and added MCTs (medium chain triglycerides) and EFAs (essential fatty acids) to promote healthy body growth and mass gains.

Its Low GI carbohydrates come from oats, which further help to ensure that you're building muscle, not fat! And finally, most importantly of all, Boditronics Mass Attack Evo tastes great - which is very important indeed, when compared to some of it's less tasty rivals.

Each serving of Boditronics Mass Attack Evo will give you 40g of quality protein, 60g of carbs (with less than 12g sugar), 9g of fat (only 2.5g saturates) and a massive 483 Kcal. So all in all, you can rest assured that each of these tasty shakes is keeping your body fuelled up to the max - essential for adding that hardcore muscle mass quickly and efficiently.

Welsh Rugby Premiership update - September

Wed, 22 Sep 2010 10:33:31 +0000
Neath 16 - Cross Keys 9 The Gnoll, Sat 11th Sep 10 KO: 14.30 The season is only three weeks old, but already we (Neath) have had a rocky start, the surprise 22-21 defeat at Bedwas last week left us feeling the pressure and requiring an important victory against Cross Keys this week. On Saturday the 11th we met Cross Keys for our first home game of the season, they had narrow losses against teams such as Cardiff already and were determined for a win having only won once at the Gnoll since March 1963. The scores were locked on 6-6 in the 55th minute of the game, until Cross Keys made the mistake of kicking the ball loosely right in the path of our wing, who made ground before sending our centre over for an well executed overlap try that put us in front, helped by the successful conversion. Another penalty conversion by Neath in the 78th minute allowed us to move two scores clear of the keys. The game ended with us victorious 16-9 despite twice going down to 14 men during the first half to yellow cards – our defence when down to reduced numbers bordered on the heroic.

The Royal British Legion Poppy Appeal Sponsored Coast Walk

Wed, 15 Sep 2010 10:31:32 +0000

The Royal British Legion Poppy Appeal Sponsored Coast Walk, Newhaven Fort to Seaford Martello Tower, on 26th September 2010, Come and join in the fun, walk, run, jog and bring the dog! All proceeds to the royal British Legion poppy appeal. If you are in the area why not pop down and show your support.

Registration: All participants register at Newhaven Fort Car Park

Start Time:From 09.00 hours - 10.00 hours

Route:The walk begins at Newhaven Fort car park and finishes at the Martello Tower, Seaford, approximately 5 miles.

After leaving the car park walk down to the west side of the port, following the harbour towards Newhaven swing bridge. Cross the bridge and the railway crossing beware of traffic, turn right into Railway Road, at the end of Railway Road join the beach (public Footpath). Continue to the Tide Mills (check point). Continue on the beach walk to the Buckle. Join the promenade to the Martello Tower. Walk ends, (check out point). Make your own way to the Royal British Legion Club Seaford situated on the main Seaford / Newhaven Road.

Car parking: Newhaven Fort main car park.

Facilities:
Toilets at either end.
Changing facilities not available.
First Aid available at static point.
Unfriendly to wheelchairs.
Free buffet lunch for participants only from 12.30 hours
Return transport to Newhaven can be arranged on request or there is a regular bus service.

Welsh Rugby Premiership update - August

Mon, 13 Sep 2010 10:55:00 +0000

Adam Whitney, Welsh Premier Division Rugby Union player.

Glamorgan Wanderers 3 - Neath 52

Memorial Ground, Ely, Sat 28th Aug 10 KO: 14.30

On Saturday the 28th of August we had our first league game of the season against Glamorgan Wanderers. We needed to make amends for some rather poor displays at Glamorgan Wanderers over the past four seasons, having only triumphed once at the memorial ground in the past five years.

But this time around, the hard training we had put in during the off-season paid off, and our superiority on the pitch was clear. The Neath forwards were on top form once again, with us gaining our first try in the 13th minute of the game thanks to a penalty, and by the 35th minute the bonus point was in our possession.

Three tries in the space of 10 minutes from scrum-half Tom James, myself (flanker) and fly-half Gareth McCarthy built a large lead and left the Wanderers playing for pride. I secured another try, stretching the lead to 33 points before the Wanderers gained a successful penalty giving them their first (and only) points.

At the interval we led 33-3, having dominated the first half, and well deserved this lead. But, it being the first game back, the second half was tough on the fitness and we lost our shape, although we managed not to make any mistakes. Even so all credit goes to the Wanderers for their outstanding defence in the third quarter. We didn’t score again until the hour mark, when our fly half touched down, which led to further tries from our winger (Aaron Bramwell) and replacement scrum half (Chirs Morgans) getting the 8th and final try. It was good start to the league season but make no mistake, games will get harder.

Match stats Glam Wands: Pen - D. Lakin

Team: O. Marshall; R. Budina, G. Morris, R. Lock, R. Healy; D. Lakin (repl L. Johnson 66 mins), T. Rowlands; M. Thomas (rep D. Cantillon 61), R. Prosser (capt) (repl M. Sheppard 22), M. O’Leary (repl G. Tedstone 75), J. Barley, E. Morris, R. Thomas, R. Tucker, A. Llewellyn (repl J. Sheehan 53)

Neath: Tries - A. Whitney (2), G. McCarthy (2), T. James, A. Bramwell, C. Morgans, Pen try; Cons: G. McCarthy (6)

Team: G. King; K. Phillips, S. Thomas, L. Ford (repl D. Langdon 55), A. Bramwell; G. McCarthy, T. James (repl C. Morgans 61); N. Downs, A. Littlehales (repl A. James 69), R. Davies (repl A. V. Lott 61), P. Sidoli, E. Evans (repl M. Collins 55), G. Gravell (capt)(repl E. Uzoigwe 55), A. Powell (repl N. Bonner-Evans 61), A. Whitney

Referee: Rhys Thomas (Cardiff)

Image courtesy of Len Kowalski/Lenswork Photography
www.lensworkphotography.co.uk

Product spotlight - Reflex One Stop

Mon, 06 Sep 2010 12:37:18 +0000

All-in-one supplements are brilliant. They provide you with everything your body needs to build healthy lean muscle mass, and take all the guess work out of sport nutrition. Simply drink a couple of shakes a day, exercise as normal, and rest easy knowing that all your nutritional requirements are being met. But selecting which All-in-one to go for is a slightly trickier game.

For years, Maximuscle Cyclone led the way, and continues to be a massively popular choice to this day. But since the launch of Cyclone got the 'all-in-one' ball rolling, most of the other major Sports Nutrition brands have launched their very own All-in-ones. These products often have better ingredients, in higher concentrations, with a better taste and (most importantly for many people) at a much more cost effective price.

This is where Reflex One Stop enters the equation. At only £1.11 per serving, Reflex One Stop is significantly better value than many of its competitors, and yet it contains one of the highest amounts of quality protein per serving, is low in carbs and fats, and still contains most of the added extras like creatine and glutamine. So you're getting a great quality all-in-one supplement, for a much lower price - it's as simple as that.

And simplicity is really what Reflex One Stop is all about. Everything you need in one shake, at a great price, and it tastes good too. It's got top quality whey protein, the purest creatine (Creapure) on the market, uses L-leucine (rather than HMB which is not supported by the same amount of research), has added glutamine peptides, plus strength and testosterone boosting zinc and magnesium citrate.

Reflex One Stop also addresses the health side of things, too, with it's carbs coming from organic oats and barley (no other all in one supplement uses these). It also contains stable probiotics (lactospore), a digestive enzyme complex, and patented Bioperine to enhance natural absorption.

And finally, in 2010, Reflex added Delta tocotrienol, which is 3000% more effective as an antioxidant compared to other vit E supplements. It's not surprising then that most people 'in the know' have switched to Reflex One Stop as a better quality, more cost-effective alternative to the other all-in-one supplements (I use it too!).

If you want to read more about all in one supplements, check out our AIO comparison table here.

World's Strongest Man training blog 7

Fri, 03 Sep 2010 13:11:46 +0000

Week 7 training for WSM

Monday

Box squats:
- 70kg x 10
- 120kg x 10
- 170kg x 5
- 220kg x 3
- 270kg x 3
- 310kg x 3 (x3 sets)
3 x 12 kettle bell swings 24kg
3 x 8 KB lunge swing
3 x 4 bottom up KB snatch super set with 3 x 8 KB clean and jerk
Girevoy press
Drop set (2 sets):
- 32kg KB in each hand x 6
- 16kg KB x 6
- 8kg KB x 6
- 4kg KB x 6
Renegade rows (in a press up position but you are holding 2 Kettle bells in each hand do a press up then row one of the weights up, another press up then row the other weight) - 3 sets of 10 reps with 32kg KB
SMR Massage (foam roller)

Tuesday

Strict pressing
60kg x 8
100kg x 5
120kg x 3
140kg x 3
100kg x 10
30secs high mountain climber 30secs plank x 4sets
4 x Turkish get ups then 10metre wheel barrow 10 metres walking lunge
Dynamic squats with kettle bells on bands stop in 4 positions and hold each for 5secs, explosive up. 5sets
Finish with 4 x 2min rounds of Thai boxing
Stretch

Thursday

Deadlifts
70kg x 5
120kg x 3
170kg x 3
220kg x 3
260kg x 3
310kg x 2
350kg x 1
410kg x 1 - Personal Best
Today on deadlifts was all about testing my strength levels.
After Deadlift’s we did circuit training 30secs on each station 10secs rest, 1 min rest at the end of each completed circuit.
- Knee jumps
- Inch walk
- KB buree
- Ali shuffle
- KB push up
- Bungee sprints
- Arm over arm
- Squats
- Hammer swings
- Step ups
Worked through the circuit four times.
Stretching.

Saturday

Axle clean and press
70kg x 5
110kg x 5
140kg x 3sets of 4 reps
Grip hold - I did 3 different holds all using the farmers walk implements. 1st with fat grip handles and a thumbless grip (just using finger strength). Then, thumbless grip with a normal handle, then 2 sets of holds with a normal grip - all were done for the maximum length of time.
After this I did atlas stones. Ran through a set of 3 stones from 100 to 150 kg:
5reps with 100kg stone
5reps with 120kg stone
5reps with 150kg stone x 3 sets

Loz

Explosive Nutrition are proud to sponsor World's Strongest Man contender Laurence Shahlaei.

Whey20 - the verdict

Fri, 27 Aug 2010 15:47:57 +0000

Whey2O - The verdict

For a long time, the more traditional 'milky' shake has been the only available option when it comes to protein drinks, usually chocolate, banana, vanilla or strawberry, all with that unmistakeable milky texture.

However, not everyone is a fan of the milkshake-route when it comes to protein shakes, including many of my female clients (who have achieved significant weight losses and are now toning and honing their bodies – a process that requires additional protein). So, I've been giving them samples of the new Whey2O, and it seems like this could well be the “whey” to go!

This great protein provider has virtually zero carbs and is packed full of fruity flavour. I personally tested the “Zesty Lemonade” - a great post work out protein replacer, and a great change to a milky textured shake when you are craving a refreshing drink after your workout.

Although it’s great for both sexes I think it's particularly suited to females, or weight conscious people (and I'll certainly be switching to this product 5 weeks pre-competition to help improve muscle definition). So if you prefer a fruity flavour to the more traditional milky whey, then Boditronic's Whey2O is definitely the way-2-go.

Explosive Nutrition are Proud to sponsor Natural Bodybuilding Legend, Yan Czerwinski.

World's Strongest Man training blog 6

Fri, 27 Aug 2010 14:45:45 +0000

Week 6 training for WSM

Things are going really well with my training right now. I am feeling stronger than ever.

Monday

Squats:
- 70kg x 10
- 120kg x 5
- 170kg x 5
- 220kg x 3
- 260kg x 3
- 300kg x 3
- 320kg x 3
Leg assistance
Leg curl 3 sets of 12
Leg extension 3sets of 12
Abs
20mins arc trainer
Stretching

Tuesday

Push press
60kg x 10
100kg x 10
140kg x 5
160kg x 3
170kg x 3
Power plate squats 3sets of 30secs
Over head squats 3 sets of 3 not heavy, just for helping my mobility of my shoulders and upper body.
Walking lunges 30metres holding kettle bells 3sets
One arm over head lunge 4sets 15metres
Front squat with kettle bells attached to bands (sounds strange but it’s a core exercise so not huge weights but its tough on the midsection) 10sets of 3reps
One arm bottom up kettle bell bench press 5sets of 5reps each arm.
Arc trainer 30secs over 150rpm 30secs over 90rpm x 6
Stretching.

Thursday

Deadlifts
70kg x 8
120kg x 5
170kg x 5
220kg x 3
270kg x 3
310kg x 2
350kg x 2
380kg x 2
6x chins 6 x 50kg dumbbell press 10 x burpee’s 3sets all wearing the weighted vest
Axle clean and press 70kg x 8reps then 3 min standing climb on the x-bike x 3sets. Again all with the weighted vest.
Stretching.

Saturday

There was a grip contest going on in my gym today so I acted as a pace setter for a training partner of mine on the 2hand pinch (test of thumb and finger strength) I went up to 116.4kg for a successful lift which would have been a world record if I had entered the contest. Nice to know my grip is strong right now though. After this I got down to business.
Today I started with Axle press
70kg x 5
110kg x 3
140kg x 3
160kg x 3
180kg x 1 (this was a personal best in this lift)
140kg x 10
After this I did atlas stones. Ran through a set of 5stones from 100 to 170 kg.
I also did some light farmers walk runs but as it was raining I didn’t push these that hard.

Another strong week. Getting close now.

Loz

Explosive Nutrition are proud to sponsor World's Strongest Man contender Laurence Shahlaei.

New from Gold's Gym - supplements!

Tue, 24 Aug 2010 15:28:30 +0000

Gold's Gym is close to celebrating its 50th birthday, and during that time has help hundreds of thousands of people achieve body perfection thanks to their enormous chain of gyms. It was only a matter of time before the big guys of the gym world got involved in the growing world of sports nutrition. The result is a small but high quality range of well priced supplements that taste good and work brilliantly. But don't take our word for it - try it for yourself today.

BSN No Xplode: Perfect Your Performance

Mon, 16 Aug 2010 12:06:41 +0000

By the time you start your workout you have most likely endured a busy and tiring day. Poor hydration and nutrition can leave you feeling lethargic and unfocused before you even start your training session which can affect your performance and ultimately determine the result of your efforts in the gym.

Here at Explosive Nutrition we provide high-quality dietary supplements and pre-training igniters that benefit your body and your workout by supplying you with the required energy, focus and stamina you need to effectively carry out high-performance training.

We know that forms of resistance exercise and fitness training all require a great deal of physical and mental energy. BSN No Xplode is design to support and enhance your training regime to give you the determination and physical energy to carry out high-powered workouts.

BSN No Xplodeimproves blood flow to your muscles which allows much-needed nutrients and oxygen to be readily available during your session and give you maximum strength, stamina and endurance to prevent muscle fatigue and keep you training for longer.

To find out more about our range of tried and tested training supplements view our great value range of high-quality sports nutrition products online today.

World's Strongest Man training blog 5

Mon, 16 Aug 2010 08:45:49 +0000

Week 5 WSM training

Monday

Warm up
Stretches on the power plate
Squats:
- 70kg x 10
- 120kg x 8
- 170kg x 5
- 220kg x 5
- 260kg x 5
- 300kg x 5
Kettle bell swing x 10reps + 45secs arc trainer keeping the rpm above 150rpm, then 45secs recover x 4sets
3 sets of 8 reps atomic push ups on the TRX
3 sets max distance on the ab wheel (the wheel is attached to your feet and you walk with your hands).
Kettle bell step ups on the big tyre:
- 12, 10, 8, 6
Stretching and massage on the power plate
Done!!!

Tuesday

Bench press
Worked up to 3sets of 180kg for 3reps.
Clean and press (no leg drive with the press):
- 60kg x 10
- 100kg x 10
- 110kg x 8
- 120kg x 6
Seated incline dumbbell press
- 45kg x 10, 10, 10
Side raise
- 3sets of 12
10mins on the treadmill with the weighted vest and an 8kg kettle bell in each hand. Tough on the grip and lungs.
Stretching.

Thursday

Deadlifts:
- 70kg x 8
- 120kg x 5
- 170kg x 5
- 220kg x 2
- 260kg x 2
- 310kg x 2
- 360kg x 2
Speed Deads. The plan was 280kg for sets of 3 but after we finished we realised that we had 300kg on the bar, 300kg for 3sets of 3 (nice and fast).
After Deadlifts we did medicine ball throws (lots of different kinds of throws, some for height, and some for distance)
Light arm over arm working on hand speed x5 sets (we do these standing to take away the use of my legs and back - it’s all on the arms and they pump up fast)
Sprints with kettle bells dragging behind for 40metres x4 sets
Stretching.

Saturday

Today was a light events day. Technique work on log, farmers walk and atlas stones and a little bit of grip training.

This week I also had my medical. Each year WSM make us get blood tests, ECG and a check up with your local GP to make sure the athletes are fit enough to take part in WSM.

If anyone has questions regarding my training or Strongman competitions, then please send them to Explosive Nutrition and I will answer as many as I can.

Loz

Explosive Nutrition are proud to sponsor World's Strongest Man contender Laurence Shahlaei.

Supplements 'may help lose weight'

Fri, 13 Aug 2010 19:25:42 +0000

A new study has has shown that a high protein supplement meal before eating can help with weight lose! The study goes on to say that by having a high protein supplement before meals can help you feel full before eating, meaning you have a smaller portion and don't pile on the pounds but still giving you right balance of nutrients.

You can read the full press release here

Check out our range of whey protein supplements

Introducing money saving Muscletech Pro Series Bundle

Tue, 10 Aug 2010 09:08:56 +0000

Explosive Nutrition are pleased to be able to bring the two main Muscletech Pro Series products, Nitrotech hardcore 1.8kg and Celltech Hardcore 3kg together in a cheaper to buy bundle. Save £75 off rrp and an extra £5 of our already discounted price when buying together.

Celltech Hardcore Pro Series 3kg

The new Cell-Tech Hardcore Pro Series formula builds explosive strength, increased muscle performance and accelerated recovery all in just days! So don't wait to get results from your creatine supplement. Get the most powerful creatine musclebuilder ever developed by Team MuscleTech researchers, today! Containing muscltechs proprietary blend of creatine monohydrate, Creatine phosphate (N-omega phosphocreatine) and Creatine pyruvate, giving an outstanding 10,000mg of creamax (Ultra-Pure HPLC-Certified Micro-Diffuse Creatine).

Nitrotech Hardcore Pro Series 1.8kg

The evolution of the MuscleTech Hardcore Pro Series spans a decade and is a testament to the Team MuscleTech commitment to delivering real-world results every day. And, the Hardcore Pro Series line was developed using a portion of a multi million-dollar Research and Development budget to create powerful, potent products of the highest quality. The NEW Hardcore Pro Series its not like the stuff the pros use, it is the stuff the pros use. The Nitro-Tech Hardcore Pro Series Line Is a Fast-Absorbing, Scientifically Advanced Musclebuilding Whey Protein with a Core Formula Shown to Be Superior to Whey Protein!

World's Strongest Man training blog 4

Mon, 09 Aug 2010 16:51:30 +0000

WSM training Week 4

Monday

Box squats with Bands (squat down to a box, pause then drive back up)
Bar and bands x 5 reps
70kg + bands x 5
120kg + bands x 5
170kg + bands x 3
200kg + bands x 3
220kg + bands x 3
240kg + bands x 3
220kg (no bands) x 15reps
3 Sets of leg curls
3sets of leg extensions
Stretching

Tuesday

Push press
Bar x 10
60kg x 6
100kg x 6
130kg x 3
150kg x 3,3,3
100kg x 20 reps
Close grip bench
100kg x 5
120kg x 5
140kg x 5
160kg x 5, 5, 5
Rope press downs super set with shoulder press x3sets
20min cross trainer
Stretching

Thursday

Warm up by throwing a medicine ball a variety of ways.
Step up and farmers walk
10 x step ups with 2 12kg kettle bells in the rack position then 20 metres with 100kg farmers
8 x step ups with 2 16kg kb’s then 20metres with 110kg
6 x step ups with 20kg KB’s then 20 metres with 130kg farmers
Then repeat in reverse
After that I did 30secs front squat (more half rep than full squat) into a push press rest 15 secs (but holding on to the dumbbells) 8sets the aim was 15 but this gets you.
After that we went outside and did 10 x Kettle bell walking swings run back and backwards drag 2 tractor tyres 3sets
Finished with 6x 50metre sprints and stretching.

Saturday

Warm ups
Deadlift
60kg x 10
100kg x 8
140kg x 5
180kg x 5
220kg x 3
260kg x 3
300kg x 3
340kg x 2, 2
Speed reps
260kg x 3,3,3,3
Axle
70kg x 5
110kg x 3
140kg x 3
160kg x 3,3,3
Light loading.

Things are starting to improve this week. Just got to keep focused and remember why I’m doing this when it gets hard.

Loz

Explosive Nutrition are proud to sponsor World's Strongest Man contender Laurence Shahlaei.

August update from Adam Whitney - National Sevens Series Rugby

Tue, 03 Aug 2010 16:01:21 +0000

National Sevens Series rugby tournament - August update

The fourth and final installment of the National Sevens Series was held in Newquay on the 18th of July 2010. The nine core teams which make up the series are as follows:

1. Samurai international
2. Akuma Smurfs
3. British Army
4. HFW Wailers
5. Apache
6. Gilbert Pups
7. Raging Bull Ronin
8. White Hart Marauders
9. Olorun ID

Plus 3 guest teams invited to the different tournaments - Kamikaze, French Froggies and Handstand Quins were the guest teams for the Surf Sevens (Newquay).

Again I played for the Akuma Smurfs, a Welsh based 7s team, made up of players mainly from the Welsh Premiership. Again when being placed in groups, we ended up in a very difficult one, which consisted of ourselves the Bristish Army (2nd overall in the series) and Apache.
Our first game was against the the British Army, we gained an early try but the Army hit back with two tries just before the half time break, but in the second half we started to show some good speed with the ball and gained another two tries giving us the lead. But in the last second of the game a late try saved the day for the Army and they won 20-17. Our next game was against Apache where they took an early lead, but we hit back with three great team effort tries to clinch the game and allowing us to advance to the Cup knockouts.
We had to face the Samurai International in the Quarter finals of the Cup (overall series leaders) we each exchanged tries back and fore, leaving us in the lead with just seconds left on the clock when, like th Army game, the Samurai scored a final try in the dying seconds of the game, alowing them to win the game and for us to be knocked out of the competition.

Explosive Nutrition are proud to sponsor Welsh Professional Rugby player Adam Whitney.

World's Strongest Man training blog 3

Tue, 03 Aug 2010 09:36:19 +0000

World's Strongest Man Training - week 3

Monday Squats Warm up then 5sets of 5reps with 250kg 3sets of 15 leg curls 3sets of 15 leg extension 2sets of 20 calf raise 30mins arc trainer on strength setting Stretching

Tuesday Push press with bands Warm up then 120kg x 3sets of 3reps 1 set of 120kg x 10 without the bands Speed bench 130kg for 5sets of 3reps. (All paused and very fast) TRX mobility exercises (just to help with flexibility in the shoulders) BOSU get ups 30 secs, rest 15secs TRX mountain climb 30secs x 4sets Kettle bell swing into over head squat 4sets of 8reps Thai boxing 6 x 2min rounds Stretching

Wednesday Rest day

Thursday Deadlifts Warm up then 3sets of 3 reps with 320kg 3sets of 3 reps with 250kg (speed reps) 4sets of seated row 15, 12, 10, 10 reps 4sets of lat pull downs 15, 12, 10, 10 20 mins arc trainer Stretching.

Due to family illness I only managed 3 workouts this week. Been lacking a bit of motivation this week but things are coming together. I will definitely be at my best by WSM!

Explosive Nutrition are proud to sponsor World's Strongest Man contender Laurence Shahlaei.

Introducing Yan Czerwinski - Natural Bodybuilding champion

Wed, 28 Jul 2010 11:34:28 +0000

Here we go again - I'm getting back into competing! It's been over 27 years, during which maintaining a decent condition worthy of being the Great British Natural Bodybuilding champion has been no mean feat! But even those without the best 'genetics' in the world can achieve perfection if they're prepared to embrace nutrition, supplements and workout just a couple of times each week. This may sound far-fetched, but over the coming months I will be covering all the basics you need to know to get fast and lasting results.

But let's not get ahead of ourselves – first things first, you need a brief history about me!

My name is Yan Czerwinski. Back in 1983 I was the Junior Natural Bodybuilding champion. Seven years later I was the novice ANB Mr UK, holding both the national and regional titles. I was also running a very successful body building and fitness centre in the Midlands, having realised quickly that there was huge demand for decent personal training and dietary advice.

Another 9 years passed, during which I had built up a huge client base, some of whom persuaded me to come out of retirement and have another crack at the competing circuit, finishing top 5 in the British finals. More personal training ensued, taking me to Central Television, where I trained various celebrities from TV, film and music.

During this period, I was increasingly realising that less training coupled with better recuperation using sensible food options and nutritional supplements was giving us drug-free trainers a definite edge. This would in time come to form the basis of what we now call 'The Yan Plan'.

Another ten years passed, during which I entered the 'over 40s' classification! I decided to have another go at competing, qualifying for the National finals at the North Yorkshire championship, and finishing in the top 10 for the UK. Not bad for someone that only does two workouts per week. It was the precision eating supplementation that was keeping me in top condition (less than 5% body fat) and maintaining a national level of fitness for well over 20 years.

In 2010, a chance meeting through a client (who has kept off 4 stone, again using only 1-2 workouts per week) led to a partnership with Explosive Nutrition – a company who could provide me with as large a range of nutritional products that any competitor or fitness bod could hope for. So at the age of 47, thanks to Explosive Nutrition, I've been able to get in better condition than I was over 20 years ago (and still, with only two structured weight hits each week). I have been trialling various supplements from the Explosive Nutrition range over the past few months. Here is how I got on...

Protein Intake – how much and which type? I'll go into how much your body requires in a later blog, but for now, let me outline how I got in with the brands I tried. First off I used 90+ protein from Nutrisport. This is very cost effective, but not the best protein I've used. At the other end of the spectrum were the Met-RX and Maximuscle products, which were too hard on the pocket, and suffered on the flavour front too. Sci-MX whey was good product, and had a good natural taste with minimal after-taste. But the best protein whey for me, in terms of price, flavours and delivery on the claims they make, was the High Performance Whey from Garnell. I use this product three times a day now. My recovery and strength are both well up on last year's prep.

Recovery – L-glutamine is essential! Research is now showing energy as well growth is majorly enhanced by your actions in the 10 minute post exercise window. Prolab L-glutamine delivers vital muscle building blocks when your body needs them most, and is most receptive to them.

Testosterone – if you're 40+, your natural testosterone production will have declined. Strict heavy resistance work will raise this level, but supplements can be a significant aid on this front. I found both Reflex Bulgarian Tribulus and CNP Tribulus Terrestris are great enhancers of all things 'Male', making me more focused, giving more aggressive workouts with increase strength, not to mention a greater affect in the 'boiler-room' if you know what I mean (particularly with a handful of pumpkin seeds, which are great for prostate health).

Creatine – the ultimate strength and size enhancer. I've used the 90+ creatine monohydrate, which despite being the least expensive option, delivers well and if your fluid intake is where it should be, you won't see much in the way of water retention. Even so, four to six weeks before my October 2010 qualifier, I'll be switching to CNP Creatine Ethyl Ester caps, are these are an excellent strength and size supplement with no water retention associated with it.

That's it for now – there will be more extensive exercise and nutrition tips and plans to follow. But for now remember, getting the most out of the least time in the gym, gives you more time to get on with living your life out of the gym!

Keep it tight,

Yan

Explosive Nutrition are proud to sponsor Natural Bodybuilding legend Yan Czerwinski.

Maxifuel Focus System has arrived

Wed, 28 Jul 2010 08:05:01 +0000

Developed by Maximuscle, Maxifuel products are suitable for everyone, whether you're a budding amateur or an elite athlete, and is designed to target the three main areas of sports nutrition - focus, energy and recovery.

Here, we are focusing on the new Focus System products, of which there are four.

Viper Boost is an advanced sports fuel system, which replaces the previous Viper Extreme product. Read more about this new reformulated fast-acting energising Viper Boost supplement here.

Viper Boost caps replace the previously successful Viper Extreme capsules, and provide rapid mental and physical energy when you need it most - perfect for today's modern athlete. Check the new Viper Boost caps out here.

Viper Boost bars replace the popular Viper Extreme bars, and contain a good source of energising carbs, caffeine to keep you stimulated and rapid-action ingredients to give you an effective boost! Read more about Viper Boost bars here.

And finally, the Viper Boost gel sachets are a new cutting-edge elite sports-fuel product, containing Maxifuel's unique 'Maxcarb' formula, to provide sustained energy when endurance is the name of the game. Find out more about the new Viper Boost gel sachets here.

Next time, we'll introduce the second range under the new Maxifuel banner - the Energy System products.

WWE Wrestler Steve Lewington joins team Explosive!

Tue, 27 Jul 2010 14:29:51 +0000

Following a successful career in the USA, former WWE superstar Steve Lewington is back in the good ol' UK to start pursuing his goal to become an International Fitness Model. You can find out more about Steve on our sponsored athletes page here!

Steve will also be sharing his experiences and knowledge on an external Explosive Nutrition blog site. Be sure to 'follow' his blogs to get the latest tips and advices on products and training - perfect for anyone looking to build a covermodel body to be proud of! You can see Steve's blog here!

As ever, if you've got any questions you'd like to ask Steve, then please don't hesitate to get in touch with us, via our contacts page.

World's Strongest Man training blog 2

Thu, 22 Jul 2010 13:09:03 +0000

Week 2 - World's Strongest Man prep

Monday 12th

Squats

70 x 10
120kg x 10
170kg x 10
220kg x 10, 10, 10

Front squats

120kg x 3
170kg x 3
220kg x 3

Kettle bell bear crawl 10metres + walking lunges + flying burpees 5 sets

Kettle bell step ups ladders so start with 16kg and do 12 reps then move up in weight and down in reps. 5 sets in total

Bear crawl drag with a tyre attached to a harness 10 metres + kettle bell over head lunge + inch walk 10 metres x 4sets

Finished with 4 sets of 30 secs of atomic push ups, 30 secs plank using the TRX

This was a tough workout, I was feeling sick by the end of it!

Tuesday 13th

Push press with chains

Bar x 10
60kg + chains x 5
100kg +chains x 3
110kg +chains x 3 sets of 3

These make balance very hard as the chains swing!

Bench press
60kg x 10
100kg x 10
130kg x 5
150kg x 5
170 kg x 3 sets of 3

Seated dumbbell press

2 sets of 10 reps

Front raise 3 sets of 12 reps

30mins arc trainer on strength setting

stretching

Thursday 15th

Warm up with 100kg snatch - 3 sets of 3

Deadlifts. After warm ups I did 3 sets of 3 with 300kg then 3sets of 3 with 230kg (speed reps, pulled very fast and explosively)

Seated rows 4 sets of 15

Sack rows 3 sets of 10

Lat pull down 3 sets of 15

Bicep curls 4sets of 10

30 mins arc trainer

Sunday 18th

Today I went to train at Ironworx gym in Swindon. It’s the first time I have trained there but they have plenty of equipment and a bunch of enthusiastic guys training there.

Today we did Axle working up to 140kg for 5 reps, Keg toss (throwing a beer barrel over a tree), some frame walk and atlas stones. My time was restricted because of family commitments but I had a fun time and will be back again.

Laurence Shahlaei

Explosive Nutrition are proud to sponsor World's Strongest Man contender Laurence Shahlaei.

Gaspari Nutrition has arrived!

Thu, 22 Jul 2010 13:03:27 +0000

Gaspari Nutrition have produced an award winning range of Sports Nutrition supplements, which are now available at Explosive Nutrition! Plus we're confident that we've got the best prices around, so you can browse the products below, safe in the knowledge that you're getting high quality sports supplements, for affordable prices!

Protein Whey

Myofusion 908g

Myofusion 2270g

Intrapro 907g

Intrapro 2270g

Pre-workout supplements

SuperPump 250 280g

SuperPump 250 800

Weight loss supplements

Cytolean V2 90caps

Creatine

SizeOn Pre-contest 734g

SizeOn Max-Performance 1500g

SizeOn Tabs 240

Multivitamins

Anavite 180caps

Weight Gain supplements

Real Mass 2270g

Hormone Support

Plasmajet 30days

Mitotropin 180caps

Haladrol International 60liquigels

Novedex XT 60caps

Viking power 2010 strongman contest Norway

Tue, 20 Jul 2010 09:59:05 +0000

I arrived in Norway on Thursday and we had a long drive to our hotel up in the mountains. It was a beautiful place. Very calm but you could sense the Viking spirit in the air. The rest of the day was just settling in and resting. Friday was another rest day apart from the athletes meeting in the evening (we go through rules etc) and we also had a game of mini golf (I was 2nd - lol)

Saturday was contest day! This was a fantastic contest and was indoors so weather wasn’t going to be an issue. I was a little worried about it as I spent most of the week before in bed ill but as soon as we got the first event out the way I felt fine (85%).

I’m not sure of all the results but Event 1 was the Yoke race. 410kg to be carried 20 meters as fast as possible or as far within the 75 sec times limit. Warm ups felt heavy (they always do). I got off to a good start and ended up 2nd with a time of 10.2 This would have won in most contests but the American Brian Shaw came in great shape and won with a time of 9.57.

Event 2 was max log. A large metal log with handles inside has to be rolled up the body then pressed over head. If you make the lift you go to the back of the que and the weight goes up. This was a huge weakness for me a few years ago but I managed a huge pb of 180kg (only 5kg off the British record)

Event 3 was Deadlift for reps with a normal bar 330kg deadlift is a strong event for me when I’m fresh but I was starting to tire (I think the illness the week before effected my fitness more than my strength. I was sensible and did enough reps to take 2nd place without killing myself. Again Brian was first with 1rep more. We both could have done more but with WSM on the horizon you don’t want to do anything to risk injury.

4th event was the Dumbbell for reps 80kg I got 8reps which was good but I feel if I can get a huge dumbbell made I can get really good at this event. It’s quite technical and I haven’t done it much.

Event 5 was the giant tyre 550kg to be flipped 6times. This was a really heavy tire and I think my illness cost me a good placing as the first 3 flips went well, fast and effective but then the tank went empty and I lost power. I managed to finish but the last 3flips were really tough and I ended up 5th.

Last event was the stones and again I took 5th dropping from 2nd to 3rd over all. Still it’s another podium at an international and my preparation for this was non existent due to injuries and illness.

The top 6 were

70,5 Brian Shaw
54,5 Johannes Årsjö
53,5 Laurence Shahlaei
50,5 Richard Skog
50,5 David Ostlund
45,5 Espen Aune

Loz

Explosive Nutrition are proud to sponsor World's Strongest Man contender Laurence Shahlaei.

EAS Myoplex Original - Aspartame free meal replacement

Mon, 19 Jul 2010 08:36:27 +0000

Introducing EAS Myoplex Original - Aspartame free meal replacement. Eas have now confirmed that their leading meal replacement supplement is Aspartame free.

EAS Myoplex is the worlds leading meal replacement. EAS Myoplex original proves that your meal replacement can be great tasting and still contain all the nutrition you do need and not contain the flavourings you don't!

Containing a massive 42 grams of protein and 24 other vitamins, minerals and micronutrients, myoplex original is the meal replacement supplement of choice for the masses.

As a extra speclal we are giving a further reduction off the RRP so now you can get Myoplex Original for £10 off the RRP.

World's Strongest Man training blog 1

Wed, 14 Jul 2010 13:05:47 +0000

Well I have been asked to start a blog with my prep for WSM so over the next few months I will be updating you with my training, contests and any other info I think you may find interesting. Right now I am training 4 days a week and each session lasts around 2 – 2 and a half hours.

Day 1- Monday 5^th July

Warm up

Squats worked up to 200kg for 4sets of 10

Front Squats 200kg x 3 sets of 3

Leg curls 3sets of 15 reps

3 x 30 secs of kettle bell swings

3 x 30 secs kettle bell cleans

2 x 30 secs kb lunges

15secs rest between each set

6 reps of heavy kettle bell swings then sprint 50metres x 4sets

30mins cross trainer

Stretching.

Day 2 - Tuesday 6^th July

Warm up

Push press with bands

110kg x 5sets of 3

Bench press

5sets of 5 with 150kg each set with a different with grip

Seated shoulder press 3sets of 12-15reps

30mins Arc trainer

Stretching

Day 3 - Thursday 8^th

Deadlifts

Snatch. These are new for me but worked up 2 100kg for 3sets of 3

3 sets of 280kg x 3 reps

3sets of 210kg x 3 reps (speed reps, these are pulled very explosively and fast)

Zercher lifts with bands and chains (I’m hoping these will help my stones)

Breathing complex

Dumbbell shadow boxing with 4kg DB x 30secs

+ jumping burpee x 10metres

5mins total non stop

Breathing complex 2

Sled drag 10 metres

Turkish get ups with 20kg Kettle bell x 6

KB swing x 10

5mins non stop

Stretching

Day 4

Warm up sets then 3sets of 3 with 140kg (cleaning each rep from the floor)

Conans circle

260kg x 2laps for 3sets

Light Viking press 3sets of 10

Light stones working on getting lower down. (sounds stupid but my flexibility holds me back on stones. I need to improve it and im sure my stones will improve)

2hand pinch (grip exercise)

Good first week back training. Nothing too heavy. The weights will go up over the next few weeks and fingers crossed I will peak for WSM.

Laurence Shahlaei

Explosive Nutrition are proud to sponsor World's Strongest Man contender Laurence Shahlaei.

Latest BSN Products Now Available!

Tue, 13 Jul 2010 11:40:55 +0000

BSN NO-Xplode NT is the brand new next-generation, ultra-extreme pre-training ignitor, supporting serious muscle strength, power, endurance and recovery for superior performance and lasting gains in strength and muscle size. Read more about this product, and see how it stacks up next to the original NO-Xplode here...

BSN CellMass NT is a re-formulation of the massively popular original BSN CellMass. The all new and improved extreme CellMass NT takes the original formula one step further with better recovery and quicker repair! Now you can go form one workout to the next maximizing your gains like never before. Learn more about CellMass NT here...

July update from Adam Whitney - National Sevens Series Rugby

Thu, 08 Jul 2010 15:48:32 +0000

National Sevens Series rugby tournament - July update

Sunday the 4th of July was the third installment of the National Sevens Series at the Manchester Sevens. The nine core teams which make up the series are as follows:

1. Samurai international
2. Akuma Smurfs
3. British Army
4. HFW Wailers
5. Apache
6. Gilbert Pups
7. Raging Bull Ronin
8. White Hart Marauders
9. Olorun ID

Plus 3 guest teams invited to the different tournaments.

The current leaders, 'The Samurai International' won the first two legs of the series at RugbyRocks (Richmond) and the West Country (Bath) with the Manchester leg being held at Heywood Road (Sale FC). Great Britain Students, Sale Sharks, and Gameface Pacific Warriors were the guest teams for this leg of the series.

I played for the Akuma Smurfs, a Welsh based 7s team, made up of players mainly from the Welsh Premiership. We were placed in a very tough group, which consisted of the Samurai International and Raging Bull Ronin.

We had an early start to the day with our first game kicking off at 10.15 against the Samurai International (overall leaders of the series). We had a slow start to the game finding ourselves three tries down early on, but crawled back with some good tries - evne so, we lost 22-12.

Our next game, against Raging Bull Ronin, wasn't until much later on in the day. This was a very important game - if we lost this, we wouldn't go forward to the quarter finals (instead we'd go to the plate competition). We picked up our performance, knowing the importance of this game, with three quick tries early on and ending the game as overall winners on 29-15.

We were through to the quarter finals, as we have done in the last two tournaments. Our next competitors were the Bristish Army, a team famously renowned for having great 7s players and being 2nd place in the overall series so far. We played well as a team, but the British Army were just slightly better on the day and so we were knocked out of the competition.

The coverage of the tournament will be on Sky 3 a week today (13th July), so keep your eyes peeled for some Explosive Nutrition product placement!

Explosive Nutrition are proud to sponsor Welsh Professional Rugby player Adam Whitney.

Hydroxycut Hardcore On Sale

Wed, 07 Jul 2010 05:42:26 +0000

Explosive Nutrition are pleased to announce an extra discount on Muscletech Hydroxycut Hardcore x. This revolutionary fat burner from Muscletech labs is one of our best selling fat stripper / Diet pills. Its new formula really helps burn that extra bit of fat, leaving you looking and feeling leaner than ever. And now it is available for the special offer price of £32.99*

Muscletech Hydroxycut Hardcore taken in conjunction with one of our whey protein shakes is a great way to lose the fat and stay fit and healthy. Its fat burning ingredients include:

Adenoclene

• Caffeine Anhydrous [Supplying 300 Mg Of Caffeine (1,3,7-Trimethylxanthine)]

• Aminoacetic Acid

• L-Methioninen ((2S)-2-Amino-4-Methylsulfanylbutanoic Acid

• Choline Bitartrate

Norepidrene

• MCTs (Medium Chain Triglycerides

• Oleic Acid

• L-Proline †((2S)-Pyrrolidine-2-Carboxylic Acid

• Betaine HCl (2-(Trimethylazaniumyl)acetate)

Lipidrol

• L-Tyrosine ((2S)-2-Amino-3-(4-Hydroxyphenyl)propanoic Acid

• L-Leucine ((2S)-2-Amino-4-Methylpentanoic Acid

• Trans-Ferulic Acid ((E)-3-(4-Hydroxy-3-Methoxyphenyl)prop-2-Enoic Acid

• L-Carnosine (2-(3 Aminopropanoylamino)-3-(1H-Imidazol-5-Yl)propanoic Acid)

• L-Arginine Pyroglutamate

• Myristic Acid (Tetradecanoic Acid)

* Terms and Conditions apply. Special offer price only available for a short time period. Prices are correct at the time of writing

Latest Reflex Products now available!

Fri, 25 Jun 2010 10:51:08 +0000

Reflex know a thing or two when it comes to cutting-edge sports nutrition, as their two newest products (now available on Explosive Nutrition) prove!

Performance Matrix is the new pre-workout formula that's taking the market by storm. Performance Matrix is a reformulation of the massively successful Tri-Matrix, which has been powering tens of thousands of peoples' workouts for the last decade. Read more about this brand new product here...

Instant Whey Deluxe is the new focus-orientated version of the hugely popular Reflex Instant Whey. If you don't believe this is the best tasting whey protein product on the markt today, Reflex offer a full money back guarantee! Flavour-perfection has been achieved by using top quality real ingredients, including freeze dried strawberry puree, and rich, dark cocoa to achieve the ultimate in gourmet whey. Check it out here...

BSN Syntha-6: Product Spotlight

Fri, 25 Jun 2010 07:46:29 +0000

Syntha-6 is a premium protein shake from leading sports nutrition supplement makers BSN.

The name is derived from the proprietary blend of 6 proteins which form the core of this amazing shake:

Ultra-filtered Whey Protein Concentrate Rich In Alpha-Lactalbumin

Micellar Alpha And Beta Caseins And Caseinates

Microfiltered Whey Protein Isolate Rich In Whey Isolate Peptide Fractions

Egg Albumen

Calcium Caseinate

Milk Protein Concentrate

This top quality protein shake is also known for being extremely tasty and is currently available in chocolate, strawberry and vanilla flavours, and we'll soon be adding the delicious chocolate mint flavour to our range.

Available in two sizes, Syntha-6 2.91 lb and Syntha-6 5 lb this is the perfect protein shake for those of you looking to take your performance to the next level.

June update from Laurence Shahlaei - England's Strongest Man

Wed, 23 Jun 2010 10:26:58 +0000

Giants Live Ukraine International Strongman Contest 2010

On the 29th May I was in the Ukraine for the above contest (a qualifier for world’s strongest man). All the Giants Live contests bring out the top international strength athletes and this contest included champions from Russia, Sweden, Ukraine, Latvia, Australia, the USA and England. We had a total of 13 strongmen competing.

We had 7 strength disciplines to get through starting with the Yoke race. A 410kg yoke (see pic below) was to be lifted and carried 25meters in the fastest time.

I got off to a fantastic start winning the event in 11 seconds beating the world number 1, Derek Poundstone.

The 2nd event was one of the heaviest arm over arm pulls I have seen. It was a heavy sled but the surface was very grippy and this made it extremely hard with most of the strongmen not moving it more than a few meters, I managed just over 10 and a half meters and 4th place. The winning distance was just over 11 meters by Johannes Arsjo.

Event 3 was a Viking press (over head press). The weight in the hands was set at 140kg and this was once a weakness for me but I managed to put in a huge performance and hit 18 reps tying for first place with Derek Poundstone of the USA and Jarek Dymek (former Europe’s strongest man) from Poland.

Event 4 had the athletes lifting up the back of a car in a deadlift as many times as possible. In warm ups they decided the car wasn’t enough so they put weight in the boot and added 3 people to the car. I have no idea what the weight was, but the first few guys didn’t manage to lift it once. Derek Poundstone lifted the car an amazing 13 times but some how I managed to grind out 14 for another win.

The 5th event of the day was the giant Dumbbell lift. This is a huge dumbbell weighing 95kg and we have to press it over head as many times as we can. I haven’t done this event much so in warm ups I was really struggling but Derek showed great sportsmanship by teaching me the best technique to lift the dumbbell. With that advice I managed a solid 4 reps just missing a 5th. Only good enough for 5th place and The American broke the record for this dumbbell with 9reps.

After the dumbbell we moved on to the Conans circle. This is a weigh attached to a pivot and we carry it as far as possible in circles till you drop the weight. After such a long day my hamstrings were cramping and I only managed 4th place.

The last Event was the atlas stones, 5 stones starting at 120kg going up to 200kg. This has been my biggest weakness for a few years now but I was winning the contest buy half a point so I was going to give everything to lift them all. We had been competing for almost 10 hours so I was cramping but the physios managed to sort me out and I managed to lift all 5 stones in just over 50secs, I was very happy as only 3 men managed to lift the 200kg stone. Unfortunately for me, Derek beat my time and took 1st place over all but I was only a point behind and have qualified for WSM. This is my highest international placing and I still feel there is much more to come.

I have already made improvements from last year and with Explosive Nutrition’s help I plan on being even better buy the time WSM comes in September.

Keep training hard!

Explosive Nutrition are proud to sponsor World's Strongest Man contender Laurence Shahlaei.

Jay Cutler 60 Seconds on Muscle: Protein

Wed, 23 Jun 2010 07:36:29 +0000

Whether you’re looking to build muscle and gain weight, burn fat and lose weight or just looking to improve your general fitness, you won’t get far without Protein!

3 time Mr Olympian, Jay Cutler, discusses protein intake required for bodybuilding. Check out our protein shakes guide for the best protein shake for you.

New stacks added to Explosive Nutrition

Mon, 21 Jun 2010 15:02:37 +0000

New Stacks at Explosive Nutrition!

Introducing three new amazing stacks, guaranteed to help you achieve Sports Nutrition perfection!

The MuscleTech Pro Series Stack consists of NaNO Vapor Hardcore, NitroTech Hardcore Pro Series 1.8kg and CellTech Hardcore Pro Series 3kg. When combined, these three products are guaranteed to yield incredible muscle-mass gains. Buying these three items separately would normally represent an £88 saving on RRP, but with the bulk discount available on this stack, you'll be saving over £100 off the RRP! Plus, you'll receive free t-shirts, free flapjacks, a free shaker and free next-day delivery. So what are you waiting for?

Our second stack is the BSN Fight Stack - purposefully designed with MMA and UFC fighters in mind. This stack contains the massively popular Cell Mass and NO-Xplode, as well as Nitrix 180s and Axis HT, guaranteed to boost your strength and stamina beyond all recognition. When combined, these products will turn you into a weight-pumping, muscle-building fighting machine with unrivalled strength and power. When you're in the ring, every little bit helps - and this stack is guaranteed to give you the edge. Buying these products together will save you a whopping £96 off the RRP, plus you'll also get free flapjacks, t-shirt and shaker along with free next-day delivery.

Finally, the CNP Body Building Pro Stack was specifically created by bodybuilders, for bodybuilders. It's four key products: Pro-Recovery; Pro-Peptide; Pro-Vital and Pro-Creatine E2, guarantee to assist in maximising muscle growth and recovery, giving you optimal power, strength and size. Buying these four products together in this way also offers you a giant £47 saving off RRP, and comes with free flapjacks, a t-shirt, shaker and free next-day delivery.

If you've got a stack that you'd like to see on Explosive Nutrition, then please don't hesitate to get in touch with us!

Explosive Nutrition clothing now available!

Wed, 16 Jun 2010 08:50:04 +0000

Due to popular demand we've made our Explosive Nutrition T-shirts and hoodies available to buy from our store! Both are made from heavy duty cotton and are machine washable. So what are you waiting for, don't be shy, add one to your order today!

Mule ReFuel Bars now available!

Thu, 10 Jun 2010 11:14:01 +0000

We've added a great new product to our range!

Recently given 5/5 stars in BodyFit magazine, these great tasting Mule ReFuel Recovery Bars are high in protein and carbs, so make an excellent post workout snack.

Each 65g bar contains a whopping 38g of carbs and 13g of protein and comes in two delicious flavours, chocolate & date and chocolate & banana.

Much loved by cyclists, we'd recommend these to everyone as a great way to refuel after a hard cardio session.

Add to cart

Training with World's Strongest Man Contender Laurence Shahlaei

Tue, 08 Jun 2010 11:39:28 +0000

My weekly training regime

My training has been going well this year and I owe some of that improvement to Explosive Nutrition for the support they give me. The extra supplements have really helped me improve my static strength and I’m eliminating old weaknesses such as Pressing events.

The great thing for me is the freedom I have in which supplements and brands I can use, as I have no bias towards any one brand. The supplement I feel has helped the most with my increase in strength has to be the MuscleTech Creakic (creatine pill). I find it hard to drink creatine formulas so I have always considered pills, but nothing ever really helped until I used Creakic. In a month I added 10kg to my max press and 5kg of body weight.

As the season progresses I will start looking to increase my fitness and conditioning and hold on to the strength gains I've made over the winter. Keep looking back for future training logs but here is a week of training from this training cycle.

Monday: Deadlift and back training - warm ups followed by my working sets, which are 350kg x 2reps. I then drop the weight and do speed reps moving the weight as fast as possible with no more than 60 seconds rest (290kg x 5sets of 3reps). After deadlifts I do shrugs working up to 300kg for 8reps, then one arm rows (3sets of 8-12 reps) and lat pull downs (2sets 8-12reps). Finally there is 20 mins of cardio - mainly on the cross trainer on a strength setting so you work hard for 15 seconds then recover for 45.

Tuesday: Pressing - Band bench press, using red bands that add approx 20kg at the top of the lift. Work up to 160kg for 3 fast reps for 8sets, then incline dumbbell press 50kg (3sets of 10-15 reps). Next, press ups on a power plate, then chest presses (2 sets of 20reps) and finally 20 mins of cardio again.

Wednesday: Legs for this session - I travel 200miles round trip to train with top British powerlifter Dave Beatie.
Squats
70kg x 8
110kg x 5
150kg x 5
190kg x 3
230kg x 3
270kg x 3
300kg x 3
320kg x 3

Hack squats
4sets of 8-10 heavy
2sets standing leg curls x 12reps
2sets lying leg curl x 12 reps
2sets leg extension x 12 reps
2sets standing calf raises x 20 reps
2sets seated calf raise x 20 reps
Abs.

This is a tough sesh so Thursday is a rest day.

Friday: Over-head work - Log lift, working up 2 160kg for 3sets of 3reps. Then barbell push (press 160kg x 3sets of 3), seated dumbbell press without a back support (35kg x 10reps 3sets). Front raise (2sets 12) and Side raise (2 sets 12) before finishing with some more cardio.

Aylesbury Rugby Football Club - Help for Heroes Day

Thu, 27 May 2010 18:40:24 +0000
Aylesbury Rugby Football Club - Help for Heroes Day
Aylesbury Rugby Football Club are having a help for heroes day. if you are in the area why not pop down and support the boys. The event takes place on 6th June 2010 and is from 12 noon onwards.

Address:
Aylesbury Rugby Football Club, Weston Turville, HP225RN
Help for Heroes Day
www.arfcuk.com
www.helpforheroes.org.uk
www.stokemandevillestadium.co.uk

Many Attractions for all the family including:
• WW 11 Reenactment Group
• Curry lunch
• Rugby matches
• Plus much more...*
Come and join us and show your support for our brave service men and women.
12.00 noon: Opening ceremony
12.30pm: Military band
1.00pm: Minis/juniors pre-match games
1.30pm: Kick-off – Bucks County U21s vs RAF U21s rugby
1.30pm – 4.30pm: Curry lunch served
(music and activities throughout the afternoon)
6.00pm: Closing ceremony*
Tickets £5 (all proceeds to Help for Heroes).
Family and Group Tickets available and encouraged.
Sponsored by Harpers Health & Fitness.
*Events and times may be subject to change.
Entry by ticket only.
Please call 01296 612556 or 07917 201151 or e-mail
aylesbur yrugbyclub@googlemail.com for more information or to book tickets.

Supplements for Rugby update

Tue, 18 May 2010 14:48:25 +0000

April was an extremely important month for myself and Neath RFC as on 17th of April we won the Welsh Premiership 2010 League title, but the lead up to this momentous day was not an easy one.

Throughout the season we lost games we expected to win, sometimes because the other side played better on the day which is expectable and is inevitable in all competitive sports, but what was more disappointing was losing because we played poorly with a lack of effort and necessary determination by all players.

April started with the game against Newport at Rodney Parade, a tough ground to go and clinch a victory, especially with their large crowd of enthusiastic noisy supporters. The game was close and very physical ending disappointingly with us loosing a close contest 27-24. This obviously made the league title a little further away from our grasp and we knew we had to work that little bit harder to achieve the accolade of premiership winners. After an honest heart to heart regarding our game training resumed and saw a step up in intensity. This tough week of training definitely paid off with a huge victory against Ponypridd on the 13th of April at their home ground, we left with a 51-36 victory and no one was happier than myself having scored three tries.

So it all came down to the game on Saturday the 17th of April against Bedwas at the Gnoll. We knew all the hard months of training, tough weight sessions, fitness fine tuning and late nights on the pitch going over phase plays, lineouts and scrums needed to find fruition and jigsaw into place for this game. This was obviously no time for complacency but the whole team needed no encouragement and the training went exceptionally smoothly.

The day of the game was a fine one, perfect weather for a fast open game, if we won the game we won the league there and then. The whole team played really well and everything seemed to come off perfectly, every pass and every kick found its mark. That day we not only got a record league win, but also gained 17 tries for a first time in a Premiership fixture, finishing the game with 109 points to 21.

An update from Laurence Shahlaei - England's Strongest Man

Wed, 07 Apr 2010 12:53:10 +0000

March has been a fairly busy month for me - training as always, but I have also had two team contests, one in Limerick, Ireland and one in Northampton, England.

Limerick was a two-man team comp with representatives from England, Ireland, Scotland and Poland. My partner for this was the very experienced Mark Felix. We were confident that we could do well as the events suited us. The first event was the Yoke race, in which you have 380kg on your back. You have to run 30m as fast as you can, then tag your partner and they bring the weight back. Fastest time wins. This was a great start for us, getting a comfortable win with Poland in second.

The second event was a huge 1000kg tyre flip. Between us we had to flip the tyre eight times. This was the heaviest tyre I’d ever seen and it really took it out of us. We won the event, but the Poles had to retire as one of their athletes tore his bicep flipping the huge tyre! The third event was a two-man deadlift for reps. At 600kg we went out and pulled 16-reps – another first place!

The fourth Event was a favourite of ours, the Farmers walk. Carrying 140kg per hand for 30m each – another first place for us.

Event five was the two-man press. This was the event that we were most worried about, but our pressing had improved and we were on a high, so we managed to press the weight enough times for yet another win. The final event was loading and drag and this was the only event we didn’t win, with the Home team Ireland beating us by a few seconds.

The final results were:
1st England
2nd Ireland
3rd Scotland
4th Poland (withdrew after tyre)

The following weekend I was in another team contest, this time on a four-man team, England versus Poland. On the English team were me (Laurence Shahlaei), Jimmy Marku, Dave Meer and Rob Frampton.

This was a strange contest because it was put on by the Polish community so although it was in England it was like competing in Poland, with a Polish MC, plus 90% of the crowed were Polish (the Poles love their strongmen!)

This was a close contest with five events, but the Poles pipped us 3-2. Unfortunately one of our team mates Rob Frampton injured his wrist and was unable to participate in the grip events (the Farmers Walk for distance and the Deadlift Hold) so I’m looking forward to the rematch on the 8th May in Doncaster.

Explosive Nutrition are proud to sponsor World's Strongest Man contender Laurence Shahlaei.

Beginners' Guide to Working-Out

Wed, 31 Mar 2010 16:33:16 +0000

For some, the allure of working out is felt whenever strenuous exercise is first encountered. It might be the thrill of playing a sport, or the first visit to a gym. But for others, working-out isn't truly enjoyed until a set routine has been established and results begin to appear. In most every case, however, working-out does at some point produce a powerful and distinctly pleasant feeling, lending not only to strength and agility but to the quality of personal appearance and confidence, as well. Working-out might be sought as a way to build muscle, to lose weight, to improve immunity, or for any number of reasons, and it can be relied upon to produce consistent results when approached in a rational manner. Taking supplements and maintaining a healthy, targeted diet can greatly improve workout results as well, both in terms of efficacy and the speed of progress.

Working-out in a gym is one of the more traditional ways to go about sculpting a better body, but not all workout regimens necessarily require a gym membership. Weights and other equipment can be bough for the home, or, if desired, equipment can be improvised (though working with a trainer or advanced bodybuilder to establish safe routines is recommended). Activities such as running, brisk walking, engaging in sports, and even strenuous housework can be considered forms of working-out, but it may be preferable in many instances to exercise in a focused, friendly environment with others approaching similar goals. Through weight lifting, specific muscle-building exercises such as pulls, crunches, lifts, and extensions, and the incorporation of cardiovascular exercise, which keeps the heart rate steadily increased, workout regimens can deliver all the benefits necessary to get a great body. Check out our home gym accessories here - they certainly work out considerably cheaper than a monthly gym membership!

Consulting with a personal trainer or gym employee can often yield personalized plans for targeting any specific problem areas, but using good sense when it comes to training injured or particularly weak parts of the body, while still encouraging new muscle growth and raising metabolism rates, can help guide a personal routine. Working-out with the aid of supplements can not only help make exercise more enjoyable, but can give the body critical support before, during, and after workouts to aid in muscle care and repair, and to extend the workout's benefit for as long as possible. From protein-packed supplements to products high in testosterone-boosting herbs, workout supplements are often able to make every gym visit or home exercise routine more powerful.

Though adopting a new workout plan may seem daunting at the outset, the right tools and attitude will quickly lead to a better quality of life –and better glances in the mirror. If you want a further advice, please don't hesitate to contact us here - we're always happy to help!

March update from Laurence Shahlaei - England's Strongest Man

Thu, 25 Mar 2010 15:50:54 +0000

My first Powerlifting contest

On Sunday the 28th February I took part in a RAW (non-equipped) powerlifting contest in Maidenhead, England. This is the first time I have entered such a contest as my training tends to focus around the strength and endurance I need for Strongman rather than lifting specifically to increase 1 rep max weights.

I had set myself a goal of achieving a total of 900kg which I thought would be a respectable total. Although I know I can lift these weights, the judging of the lifts is obviously a lot stricter in these competitions than in strongman, and more emphasis is placed on a good technique and smooth lift rather than just achieving the lift. I was keen to test myself in this discipline.

I ended up winning the super heavyweight class and overall with best lifts of 350kg squat, 200kg bench press and a 382.5kg deadlift for a combined total of 932.5kg total. This show was great fun and I was really pleased with my performance. I made all my lifts and I feel there was more in the tank. I now have a new goal of 1000kg total in powerlifting without a suit and a 410kg deadlift.

My static strength has really increased in the last few months and a lot of it is to do with my new supplement program. For this contest I have been using CNP professional Whey Protein, Sci-MX GRS-5 Protein system, Animal Pak, Muscletech Creakic Hardcore, Sci-MX Joint Support Complex, and Sci-Mx Enduro Fuel.

Explosive Nutrition are proud to sponsor World's Strongest Man contender Laurence Shahlaei.

Supplements for Rugby

Tue, 23 Mar 2010 17:41:06 +0000

Explosive Nutrition are proud to introduce the newest member of Team Explosive. Adam Whitney is one of the most promising up-and-coming Rugby players in the UK today, having already played and captained for various National and Premiership teams.

His experiences in professional Rugby to date, combined with the fact he's currently studying for a Masters in Sports and Exercise Science at University, have given him first-hand experience of the importance and value of getting your sports nutrition regime correct. In his first blog, he gives us an introduction to the types of supplements modern rugby players rely on...

The intensity of playing and training in the modern game of rugby means it's essential that I am always striving to improve my strength and fitness. Sports supplements have and always will play a key role in my nutritional planning.

As a rugby player I find the most effective supplement my team mates and I use are the All-in-One formulas such as Maximuscle Cyclone, or Sci-Mentor Twister. After a growling weights session in the gym or a tough contact session on the field I use Twister (especially after games/matches). It gives the exact ratio/combination of nutrients I need to recover and repair muscles ready for the next training session, on that day or the next.

Some rugby players prefer to drink a pure protein shake as a recovery drink, rather than an All-in-One formulas, as they only want a little carbohydrate in their shakes. This is fine, but I feel they are missing out on the important creatine and glutamine that the All-in-One formulas contain. That said, I do think a pure protein shake is good for a snack, or an extra meal during the day (plus they're perfect for a meal just before bed).

Other supplements I use both as a rugby player and masters degree student are meal replacement bars. I find when lectures go on for more then 3 hours I need a snack half way through to keep me going! Protein or meal replacement bars are perfect for this quick fix. I like to use Maximuscle Promax Meal bars, as they are packed with protein and are a handy small size and have a great flavour without the constant chewing that you get with some protein bars. I also use these bars between certain training sessions to fuel the body and recover the muscles. Protein bars are hugely popular with rugby players and my team mates as a tasty alternative to shakes, but the down side of them is that they can be expensive, so look for deals (Explosive Nutrition always have great deals on!)

I would certainly recommend these supplements to any rugby players or the general public for use after fitness or weight sessions. I would also suggest using ZMA supplements, as I always use them religiously. ZMA is used for strengthening and growth of muscle tissue, and are mainly taken at night just before you go to bed. The great thing about ZMA is that it is not banned by any athletic organization, which makes it a great choice for performance enhancement. The only problem I have found with using ZMA is that the suggested dosage varies dramatically from 1 to 8 tablets a day, so before buying ZMA I always look at the suggested dosage. This can give you a guide of how long the tub will last - some of the 8-a-day ZMA formulas (EAS ZMA) wont last you 3 weeks, whereas the 1-a-day supplements will obviously last you far longer (Maximuscle ZMA).

In rugby we get randomly drug tested a few times a season, both after games or during training sessions, therefore it is important that all supplements we use are legal. Choosing the right supplements is paramount - reading labels or having verification on the tub is a good indicator (EAS supplements, for example, make this very clear).

Adam Whitney has captained for Wales under 18s, under 19s and the Welsh Academics, as well as playing for the Welsh National Elite and the Celtic Warriors Academy. He also became the youngest ever captain for Bridgend RFC in the Welsh Premiership, and won the National One Professional League at Twickenham last year playing for Moseley RFC.

Adam is currently playing for Neath RFC in the Welsh Premiership, and is also studying for Masters in Sports and Exercise Science at University. If you've got any particular questions you'd like Adam to answer, then drop us an email through the contact us page here.

Reward Points Have Arrived!

Wed, 24 Feb 2010 12:34:39 +0000

Explosive Nutrition Reward Points are here!

1. Get points when you buy stuff

2. Save 'em up

3. Spend them in the cart to save even more money!

It really is that simple. If you are a registered user we'll give you points for just buying stuff the same way you always have done. Once you've saved enough of these points you can trade them in on the cart page for extra savings on your purchases. The more points you save, the better the discount!

Want even more points … write a review

Yup, we'll give you bonus points if you take the time to write a review of a product you've ordered. Once we have checked over what you have written we'll add the bonus points straight to your account.

Need more information?

You can keep track of all the points you have earnt and spent in the My Account section of the website. If you want the nitty-gritty details you can read all about the Reward Points scheme on our website here.

Tell us what you think

We've set up this Reward Point Scheme as a way of saying thank you for being great customers. We would be really interested to know what you think, so if you have any comments, please don't hesitate to contact us.

Bonus points if you register now!

On Monday 1st March 2010 we will be giving a bonus of 200 points to all our registered users. So if you haven't signed up yet, do it now!

Beginner's Guide to Dieting

Mon, 22 Feb 2010 16:27:58 +0000

Our society is one that's focused heavily on the quality of appearance, and for a variety of reasons, many people are unsatisfied with their bodies for one simple reason: excess weight. While this generic term is thrown around with ease, what most people are really discussing when they talk about weight loss is fat loss –after all, muscle mass, while weighing more than fat, isn't exactly a cause for complaint. Dieting is one of the major components of fat loss and, when coupled with a personalised and challenging workout program, is bound to lead to positive results. There are scores of products on the modern market that claim to help people lose weight and shed fat without making any effort to use the body or improve nutrition, but such “crash diets” are practically never worth the money – or the bad experience you'll put your body through if you use them. Dieting should be based not on the recommendations of celebrities, personal feelings of guilt, total avoidance of certain food groups, or other unrelated ideas, but should be focused squarely upon understanding what the body really needs –and getting it delivered.

Though learning about the food groups may feel a bit childish, having a solid understanding of what types of foods should be eaten in different amounts will lay a valuable foundation for more advanced knowledge. When assessing foods for their potential to help or to hinder, it isn't just fat that should be examined and avoided. Excessive sugars, carbohydrates, preservatives, and sodium can also detract from a dieting effort. Some fats may actually aid in weight loss efforts, and can give a great boost to bodies undergoing intensive exercise or training. These can be found naturally in some foods, but are also widely available as supplements.Check out our full range of fat burning, appetite supressing weight-loss aids here.

Appetite is an important consideration in dieting, but not in the sense that many would expect. While gorging on unhealthy foods is a sure way to ruin a diet, eating plenty of fresh, protein-packed, highly nutritious foods is crucial, especially when undertaking a strenuous workout program. Rather than focusing on starving or depriving oneself of food, making an effort to eat only healthy, wholesome meals with a good balance of the food groups and a minimum of fats and sugars, as well as eating on a schedule primed to pump the metabolism, is often the fastest ticket to results.

Protein is by far one of the most useful weight loss supplements available, but it is often overlooked - particularly by women who wrongly believe that protein shakes are designed to bulk people up! A high protein diet means you'll feel fuller for longer, without needing to turn to carbs, sugars or fats, thus making your weight loss goal much more achievable. After all, this is the basis that the controversial Atkins diet works on - a protein rich diet is vital for anyone looking to burn fat and drop a dress size. Check out our full range of protein supplements here. Alternatively, check out our meal replacement products (similar to Slimfast shakes) which offer a quick and healthy way to provide your body with everything it needs, without compromising on carbs or fat content.

Supplements for fat burning can be used to aid the progress of a dieting regimen, and there are many different types to try. Based on personal preferences, such as a possible sensitivity to caffeine, or a high-stress career that calls for a cortisol blocker, dieters can find a supplement or several that provide support in all the right places. Through understanding nutrition and making purposeful, informed decisions about eating and taking dieting supplements, weight loss can be achieved – and so can a more appealing body. As ever, we at Explosive Nutrition are here to help, so if you're looking for further advice or motivation, then drop us a line, or get in touch with us here.

Muscletech "60 seconds on Muscle": Jay Cutler Dumbbell Press

Thu, 18 Feb 2010 12:02:12 +0000

Muscletech sponsor and Mr Olympia, Jay Cutler explains his tips and techniques on dumbbell shoulder presses.

Check back for more videos soon

Supplements for Strongman and Strength Sports

Mon, 15 Feb 2010 12:16:32 +0000

Written by World's Strongest Man Contender, Laurence Shahlaei

These days we get bombarded with advertisements about supplements that will help us lose weight, gain muscle and improve sports performance. There are so many things to choose from that it can become very confusing, particularly if you are after supplements for sports performance and not body building.

When I started training for Strongman competitions, I couldn’t find sport-specific information, so I thought I would pass on some of my knowledge and inform you of the supplements that have helped me improve performance in strength, power, and strength endurance.

Top of the list is a quality Whey protein. This should be taken upon awakening in the morning as a shake or you can add it to porridge if you like. A Serving after your workouts is also vital to start rebuilding muscle breakdown.

Next on the list is Creatine, this is a supplement I haven’t used for long but have seen great results in my strength training since starting to use it. As with protein there are thousands of brands to choose from. I have been using Muscletech Creakick which is a tablet form. This suits me as I find the powders very acidic to drink.

Another great product to use is the Animal Pak. This is a stack of mulit vitamins, minerals, amino acid complex, performance complex, antioxidant complex and digestive enzymes. This product is great for me as I know I’m getting a huge amount of the nutrients I need to help with performance and recovery without eating copious amounts of food.

When you’re training and competing on a regular basis your joints can take a beating so I use a quality joint supplement complex to help with my aches and pains. Currently I’m using Sci-Mx Joint support. You need to make sure with any joint supplement complex that it contains approximately 1000mg Glucosamine Sulphate and 1000mg of MSM (Methylsulfonymethane) per serving.

The final product we will look is another Sci-MX product - Enduro fuel. This is a GREAT product for helping you get through a tough workout, contest or match and also for recovering faster. It’s a complex of carbohydrates and electrolytes which are lost during vigorous activity. I have a serving during training and if it’s a really tough workout or competition I will have one after to help me recover as fast as possible.

A category of product I would avoid if you’re an athlete in strength sports or in a sport that requires a good level of strength and endurance are Nitric oxide products. These are fantastic for bodybuilders but the give you nasty pumps which are not good in sports that involve movement and fast recovery.

Explosive Nutrition are proud to sponsor Laurence Shahlaei - England's Strongest Man. We'll be posting regular blog posts following Laurence's progress as he trains towards the 2010 World's Strongest Man competition!

Top Ten Tips for Beautiful Bikini Bodies

Fri, 12 Feb 2010 14:37:10 +0000

Summer is fast approaching and thoughts turn to sun, sand and sea. Many can`t wait to enjoy the beautiful scenery and the chance to relax. However, the thought of donning a bikini fills many with fear and dread.

Well one of the easiest ways to improve this situation, if time is on your side, is to take the bull by the horns, and get your diet, nutrition and exercise regime in check. Through the joint action of good eating and active workouts, you can quickly and effectively burn fat and tone the underlying muscle, producing a body that you can be confident about. Check out our ultimate guide to losing weight, burning fat, and getting trim here...

However, if time isn't on your hand, then there are still certain things you can do to boost your beach confidence. This Explosive Nutrition guide provides you with our top ten non-supplement-related tips to achieving your ideal beach-body for the summer.

1) Make sure you don`t put on weight while you are on holiday. This will make you feel unconfident and sluggish. Burn off calories by going for a stroll on the beach. Walking across sand burns more calories than walking on a pavement.

2) Don`t rely on sunbathing on holiday to get a tan, get a fake one before you go. This will make your body look more slender and is healthier than a sunbed.

3) Before you leave for your holiday, make sure you eat plenty of fibre. These include foods such as fruit and vegetables. This will avoid you becoming bloated and give you more confidence to strut your stuff on the beach.

4) Work on your posture before you hit the beach. This will instantly make you look slimmer. Simply pull back your shoulder and lift up your head. This will give the illusion of a longer and slimmer silhouette.

5) Try and drink plenty of herbal tea before you leave. This will eliminate bloating and give you a flat tummy, a crucial component of a hot beach bod.

6) One thing even the slimmest women worry about is cellulite. To reduce the appearance of cellulite try consuming more vitamin C before you leave the country. This can be found in foods such as kiwi fruits and tomatoes.

7) As well as getting the perfect bikini, make sure you buy some fabulous beach accessories. These will help take the attention away from problem areas. Oversized bags in particular will make your frame look small in comparison.

8) To really tone up, make sure you do plenty of aerobic exercise before you step foot on the plane. Aerobic exercise includes swimming, jogging or even power walking. This not only burns fat, but also increases your metabolism meaning you are likely to burn more calories over the course of the day. You should aim to exercise for at least 20 minutes a day, around three times a week. You don`t have to have gym membership to do this, dancing around to your favourite exercise DVD or taking a fast walk in the park is also beneficial.

9) Keep your bikini or swimsuit out on display in your bedroom, this will help to keep you motivated with your exercise routine. It may also stop you from reaching to the cookies!

10) Do not underestimate the power of a flattering bikini. Even with the best body in the world, an unflattering bikini will make you want to hide away. Get a bikini to suit your figure, if you are small on top look for a top with padding, also aim for ruffle details that will draw attention to the area and create the illusion of curves. If you need to lengthen your legs, choose high cut bikini bottoms and avoid short style bottoms or a skirt.

Larger busted ladies should try a halter neck style top with plenty of support. If you have short legs go for high cut bikini bottoms. Another trick is to wear plain bikini bottoms with a printed top. It may also be advisable for larger busted ladies to choose a brand that specialises in catering for large cup sizes. For example a Freya bikini caters for those from a C to an J cup. They are specially designed to support you and flatter your shape.

Finally, when you get to the beach, try to forget about your body concerns, hold your head high and walk with confidence. Confidence is the crucial ingredient to any hot bikini body.

Protein Shakes guide now available

Wed, 10 Feb 2010 09:34:14 +0000
Whether you’re looking to build muscle and gain weight, burn fat and lose weight or just looking to improve your general fitness, you won’t get far without Protein! Fortunately we've cobbled together a brief intro to the world of protein shakes to help guide you through the selection process. Check out the Explosive Nutrition protein shakes guide here...

Maximuscle Buyers Guide now available

Wed, 03 Feb 2010 17:29:26 +0000
If you're new to all this and don't know your bodybuilding supplements from your weight loss supplements, then have no fear - help is at hand! With produced our very own 'Maximuscle Buyers Guide' to help introduce you to the largest sports nutrition company in the UK. So whether you're trying to lose weight and burn fat, or gain weight and build muscle, or just looking to improve general athletic performance and recovery, then check this out. It contains info regarding all the different supplements that Maximuscle have available, from high protein supplements like Cyclone and Promax Extreme, to recovery products like Recovermax and Viper. Check out the Maximuscle Buyers Guide

Energy Density in Food

Tue, 19 Jan 2010 11:38:00 +0000
Most of us want to manage our weight effectively, to reduce the likelihood of ending up on a diet. One of the key concepts to understand is the energy density of your food, and how to flex your intake of carbohydrates dependent on how much training you have done. This video by Matt Lovell demonstrates the difference between starchy carbs like bread and pasta and fibrous vegetables. You'll be blown away by this, it was a real eye opener to us.

We recognise Matt as one of the best sports nutritionsits in the UK and we value his contribution. If you're serious about building muscle then make sure you subscribe to his muscle building tips here and for fat loss check out his Four Week Fat Loss strategies.

5 Meals in 15 Minutes

Tue, 19 Jan 2010 11:35:39 +0000
Top sports nutritionist Matt Lovell demonstrates how to organise your daily meals in 15 minutes - this is essential watching for anyone who leads a busy life!

We recognise Matt as one of the best sports nutritionsits in the UK and we value his contribution. If you're serious about building muscle then make sure you subscribe to his muscle building tips here and for fat loss check out his Four Week Fat Loss strategies.

Supplements for Swimming

Mon, 18 Jan 2010 15:50:39 +0000

Swimming has long been a popular pursuit amongst fitness enthusiasts due to the all-round workout it affords - whether you're doing lengths once a week, or participating in heated competitions. It's a great way for burning fat, shifting calories, and toning some key muscle groups without the heat or sweat associated with a gym. Furthermore, many athletes appreciate swimming as a discipline for its ability to deliver an intense workout without some of the strains that are encountered out of the pool - ideal for people recovering from injuries, or those with established medical conditions. Training for swimming is a challenging yet enjoyable set of demands encompassing good nutrition, dedicated workouts, and proper supplementation - basically the same key rules that apply to sports on dry land, apply here too! While some swimmers may attempt to train and compete at their optimal levels without the assistance of supplements and with a disorganised workout regimen, distinct advantages can be gained through understanding the body's needs when it's put to test in the pool.

Tip 1 - Time-Release Protein

Supplements and workout routines for swimming are largely comparable to recommended products for other speed and endurance trainers. Different requirements may be experienced by swimmers who focus solely on a single event; those who sprint without performing in endurance races may have slightly different needs than those who rarely set their sites on short and fast laps. One of the greatest concerns common to all swimmers is the adequate intake of protein and glutamine or glutamate. Protein, while available in many different foods, is often in short supply among swimmers, and eating right before or after a workout or competition might not always be the most appealing option. Supplementing with whey protein is often a good idea, and can be delivered quickly and efficiently for maximum muscle defense. Using a time-release protein like Dymatize Elite 12-hour can help to ensure your body has the optimum amount of protein available to it, without having to resort to downing a shake before or after you hit the pool.

Tip 2 - Antioxidants & BCAAs

In a similar vein, glutamine and the closely related compound glutamate, both of which are important non-essential anti-oxidants, are depleted during training, and should be supplemented to prevent muscle damage and to aid recovery after events, making it easier to get back into the pool and the gym. Reflex L-Glutamine provides a high-quality source of this vital amino acid at a price that won't leave you in deep water. Alternatively, check out CNP Pro-Recover - this supplement is high in antioxidants, as well as containing a high concentration of BCAA (Branch Chain Amino Acids), which can also play a hugely beneficial role in muscle growth and recovery.

Just as combining workouts that focus on technique and strength in the water with those that concentrate on building and supporting muscles with weight training is an important process for creating the ideal swimming body, so too is creating a supplement stack that is complete and harmonious. Through consulting with a nutritionist or taking a close look at dieting habits, swimmers can establish which nutrients, including vitamins, anti-oxidants, fatty acids, and other materials are lacking. By protecting the muscles with adequate support supplements and engaging in a mix of workouts that get the muscle groups ready for strong, fast strokes, swimmers can improve their performance in measurable, noticeable ways.

Supplements Beginners' Guide to All-In-Ones

Mon, 14 Dec 2009 16:25:45 +0000

For beginners, starting out in the world of sports supplements is often a confusing and overwhelming experience. This is because there is a very wide selection of brands, products, supplement types, chemical and herbal components, not to mention the complex terminology to contend with. It can even sometimes be difficult for those experienced in using nutritional supplements to be 100% confident in which ones are the most beneficial in terms of their ultimate goals. So, as a beginner, you may wish to simply cut to the chase by finding a supplement which is effective and all encompassing in terms of your performance goals. Moreover, you may be hard pressed for time and need something that is convenient to use. The most ideal solution would therefore be to go for an All-In-One supplement.

Top of the Supplements

All-In-One products are popularly advertised in the media and chances are, you have probably already heard of them. All-In-Ones include products such as Maximuscle Cyclone, Reflex One Stop, Garnell As-One-40, pHD Synergy, USN Muscle Fuel, Sci-Mx Omni-MX and Sci-Mentor Twister. These All-In-One products tend to vary in terms of the sort of ingredients they contain, as well as their ratios. However, they all share one thing in common: they offer a well balanced supplement blend which makes it easier for anyone to get something which will produce the desired training and sports results.

The All-In-One supplement is available in the form of a blended powder which readily mixes in water. These products contain many of the essential ingredients required for the growth and repair of muscles, as well as for recovery and enhanced performance. They will contain a good source of quality protein and creatine, as we as amino acids, such as glutamine, plus other beneficial compounds like Zinc, Magnesium and vitamins. Some will also contain a mild testosterone booster to further enhance your performance.

So in conclusion, if you're new to all this, or can't be bothered with juggling different powders and tablets at different times of the day, then opt for an 'All-in-one', and cover all basis with one quick and easy supplement. It may not be the cheapest way to achieve your goals, but it's definitely the most hassle-free route! Sometimes, it's all about the convenience...

Supplements for Cyclists

Tue, 08 Dec 2009 14:55:02 +0000

Long distance cycling can place even a well-trained body under a lot of stress, pushing you well outside your comfort zone. Any athletes who cycle competitively (and therefore engage in the intensive training regimes associated with this) will typically have much greater needs in terms of nutrition than those who do not. By following a healthy diet plan, cyclists are able to speed up their rate of recovery, decrease the risk of injury or illness, tackle fatigue head on and ultimately reach their performance goals quickly and effectively.

Pedal Powder

By their very nature, all types of physically demanding sports cause the break down of muscle tissues. In order to help the muscles recover from such grueling physical demands, it is vital to have a steady supply of good quality protein throughout the day. Cyclists that consume optimal quantities of protein will see vast improvements in the recovery, maintenance and strengthening of muscles. Some useful food sources of protein are chicken, eggs, fish and lean cuts of beef - however, the sheer quantity of these foods that a competitive cyclist would need to consume can make maintaining protein levels by these sources alone an arduous task. What is more, the more weight-conscious cyclists may be actually trying to limit their food intake where possible. Fortunately, high quality protein supplements offer an ideal and cheap means of maintaining your muscle tissues, without resorting to eating six chickens a day!

So most professional cyclists substitute their diets with decent protein shakes. Given the drawn out nature of this type of pursuit, you need to consider an appropriate supplement, which contains a blend of wheys. This means that your body will have access to proteins over a longer period of time (as different whey blends are utilised by the body at different rates). Great protein blends include the hugely popular Syntha 6 from BSN, or the economical Elite 12-hour from Dymatize.

Stronger for Longer!

Endurance Cyclists will also need a good source of high quality calories to keep their bodies fuelled for longer. Relying soely on foods to meet these calorific demands can be extremely difficult, not to mention inconvenient. Again though, sports supplements come to the rescue! Pro Mass from CNP is a high calorie drink, supplying good quality protein, decent carbs and healthy fats in a convenient way that is readily digested by the body. Alternatively, the Pro Flapjack, also from CNP, offers a convenient source of protein and carbs (without excess sugars or fats). Either of these products can be used as meal supplements, or snacks before or after training. They're normally used as a safe form of weight gainer in 'normal' people, so it's a testiment to the exertions of long distance cyclists that these can be effectively used as a fuel source, without compromising body weight!

And finally - recovery. This is vital for all athletes, but particularly long distance cyclists, who will have truly exhausted their bodies after an event. Failure to fully replenish your body after such punishment can be disasterous, so invest in the best quality recovery drink you can. Maximuscle Recovermax is one of the countries most popular recovery products, and is used by countless professional athletes and sports-enthusiasts. If you need a boost during your cycle ride, then you can't go wrong with Maximuscle Viper RTDs (ready-to-drinks) which provide a great source of amino acids, vital for keeping your legs pumping harder for longer!

Beginners' Guide to Fat Burners and Weight Loss

Tue, 01 Dec 2009 17:55:31 +0000

Burning fat is an important goal for many different bodybuilding, weight loss, and general health regimens, and the high demand for effective supplements has created a booming market. The widespread availability of different types of fat burners means that there are plenty of specialised products capable of ensuring that everyone can get their desired outcome. However, it can seem daunting to search through such an expanse of supplements to find one that's right for you. To gain a better understanding of fat burners, it's important to recognise the main categories of weight loss supplements. The specific ingredients and actions of these products play different roles within the body, but ultimately have the same central goal.

Thermogenic fat burners are supplements that typically contain stimulants, such as ephedra (now banned), sida cordifolia and caffeine. These products aim to raise the metabolism, which helps the body burn more fat both during exercise and while at rest – even during sleep. While thermogenic fat burners can be beneficial to many body types, they may make some people feel nervous or conflict with other dietary needs. In such cases, stimulant-free fat burners can be used to encourage a higher metabolism without the use of caffeine or other drugs. Popular stimulant-containing fat burners include Maximuscle Thermobol, Reflex Sida Cordifolia and Stackers.

Some people choose to take appetite suppressants along with their metabolism boosters. As a steady or significant feeling of hunger may lead to excessive eating, appetite suppressants can help fat burning produce a more noticeable result as fewer new fat cells are created. USN have produced some highly effective weight loss aids, including an appetite suppresant, but also carb and fat blockers- check them out here. Many other fat burning supplements also concentrate on acting as “blockers” - that is, they prevent certain substances from being used in a normal way within the body. Fat blockers are supplements which bind themselves to fat before the digestion process, absorbing the material and preventing it from being stored. In a similar process, carbohydrate or “carb” blockers keep carbs, which the body can easily turn into unwanted fat, at a distance. Great supplements for removing the unwanted fat from the body in this way are Fat Stripper from LA Muscle and Cheaters Relief from BSN.

Some supplements focus not on individual elements such as carbs and fat, but instead influence the body's regulation systems. Thyroid hormone supplements interact with the thyroid's metabolism and hormone producing functions, encouraging an internal environment more conducive to building lean muscle and dropping excess fat. However, the most effective fat burners will work by combining all of the above into a single supplement. This multi-faceted approach helps to increase the efficiency of overall weight loss - the best all-round fat burner currently available is MuscleTech Hydroxycut Hardcore.

Aside from these popular fat burners, some people interested in sculpting a more ideal physique turn to cortisol products. Such products interfere with the appetite-raising, fat-storing mechanisms of cortisol, which is naturally produced during times of stress. Creating a fat burning plan that will help you meet your short and long-term goals is often a matter of considering the different actions of these supplements, and there will always be an element of experimentation to determine which has the best effect on your body. With honest, reasonable choices, supplements can help fat burning programs yield impressive results. However, the bottom line, as with any supplements, is that you can't expect a fat burner to work completely on its own. In other words - don't think that you can sit on the sofa, eating junk food just because you're using a fat burner. These supplements are at their most effective when used in conjunction with a decent training regime and healthy diet - they can significantly amplify the natural weight loss that occurs when someone eats well and keeps active.

Supplements for MMA

Mon, 30 Nov 2009 16:11:23 +0000

To the hard-training athlete, any sport is bound to be described as intensive or demanding. But some are truly more prone to requiring incredible levels of exertion and effort - Mixed Martial Arts, or MMA, certainly falls into this category! Athletes who train in MMA are often involved with a handful of specific disciplines, requiring not simply one set of skills and concentrations, but many, all with a not-so-subtle undercurrent of remarkable body strength, agility, endurance and speed.

MMA fighters at any level, whether facing major competitions or just starting out with classes, have physical training needs that go above and beyond those who simply work out on a regular basis, or who limit their workouts to lifting and other strength-building exercises. Getting into the gym and practicing both specific techniques and brute muscle gaining, along with helping the body to get the most out of such efforts with supplements, is vital for all MMA fighters.

The Whey of the Warrior!

Basic supplementation concerns for hard-training athletes certainly apply to those who participate in MMA. Getting enough protein and glutamine into the system to prevent muscle breakdown and aid in repair is crucial, as even well-balanced diets won't include enough of these products to keep the body in perfect shape. Beyond these fundamental supplements, MMA fighters should consider their antioxidant intake in order to supply the system with the materials needed for muscle growth and encouragement, as well as endurance in the ring. In order to limit the damage caused by these, MMA fighters should use CNP Pro-Recover following training or a competition, as it contains a great source of antioxidants which prevent damage caused by free radicals.

Branched-chain amino acids (BCAAs), in particular, are something that MMA fighters can depend upon to prevent muscle breakdown after workouts and matches. Often, competitors may take in a lower amount of calories in anticipation of an event in order to trim down to their preferred weight class, and this can make BCAA depletion even more severe, leading to weak muscles and less stamina. It's inevitable then, that these hardcore athletes must rely on a varied range of supplements, tailored specifically to their needs, in order to keep their bodies running at optimum efficiency, and thus ensuring that they're in peak health before setting foot in the ring.

The first rule of Fight Club is...

Working-out for MMA training typically involves a mix of classes in specific martial arts disciplines combined with weight lifting and sparring with pads or an opponent, and striking an effective balance of these methods while paying attention to diet and nutrition needs will produce the best results. Daily training in the gym or at home, focusing on strength, speed, alertness, and the sheer power to stay up despite the rigors of competition can be enhanced by listening to the body's needs for various vitamins, protein, beneficial fats, and other products. Combining a reliable and personalised supplement routine with challenging, targeted workouts can produce MMA fighters that challenge the notion of physical limits.

So in conclusion, leaving even a single aspect of the body's nutrition unchecked can be disasterous for anyone looking to enter the world of MMA. If you're going to participate in such a hardcore pursuit, then you need to take every single opportunity you can to ensure your body has got everything it needs to keep it strong enough to survive such punishment. Failure to keep your body in tip-top condition will result in you quite literally entering a world of pain when you step into the ring. So work out regularly, invest in the best protein you can afford, and further supplement this with high quality glutamine and/or BCAAs. You might also consider using a pre-workout formula, such as Black Powder, Anabolic Halo or No-Xplode to ensure that you're making every training session count, before putting your skills to the test.

Glutamine - The Facts

Fri, 27 Nov 2009 15:35:45 +0000

Take a browse through our many pages of supplements and you're sure to come across scores of products featuring glutamine. Among many of the world's most ambitious bodybuilders and athletes, glutamine is a common term and takes a predominant role in supplement selections. But at its simplest, glutamine is merely an amino acid – and a non-essential one at that. So why does this product figure so heavily in today's sports supplements world? Understanding how glutamine operates, and why a training body requires higher levels of the substance than those that are relatively inactive, can demystify the supplement and help yield beneficial choices in terms of choosing a glutamine product and determining proper dosage amounts and times.

Benefits of Glutamine

Glutamine is often hailed as one of the most beneficial supplements that hard-training athletes can take, and the benefits extend beyond creating good-looking muscle; the body relies on glutamine for a number of functions, and keeping a healthy level of the substance flowing in the blood can yield a better quality of general health and well-being. While glutamine is naturally produced by the body, it is typically depleted during injury and intensive exercise. This can prove dangerous because of glutamine's role in assisting in muscle and tissue repair – something a post-workout body desperately needs. In addition to helping with any muscle tearing that takes place during exercise, glutamine supplements can also aid the immune system, keeping training bodies prepared for any impending infections, and creating an overall faster recovery time from injuries and illnesses.

Effective not only on a long-term basis for those who participate in frequent or heavy training, glutamine can also prove valuable in instances of over-training. When the body is pushed too hard and ceases to respond to a training regimen, or produces total exhaustion, glutamine can be a powerful part of recovery, resulting in faster and more complete healing. Dosages for glutamine intake vary depending on activity level, body weight, and other factors, but many bodybuilders and athletes appreciate the supplement for its very low toxicity levels, which allow for relatively safe ingestion in a wide range of situations. Though results will prove their value over time and during periods of injury or crisis, immediate effects are generally not expected.

Recommendations

Glutamine can be a valuable addition to many sports supplement, exercise, and diet regimens, and is an essential part of keeping the body well-equipped to handle the rigors of strenuous exercise. Letting personal preferences and needs guide the choice in a specific glutamine supplement is sure to produce effective and enjoyable results. Better yet, in addition to taking specific supplements, like Reflex's high quality L-Glutamine product, why not also consider investing in other supplements that contain a source of this vital amino acid, to keep your levels topped up? Garnell Nutrition's High Performance Whey is one of the few in its class to contain glutamine as standard, making it a much more effective supplement than much of the competition.

November Specials - Explosive Nutrition

Wed, 25 Nov 2009 16:34:08 +0000
We have set out our latest newsletter containing some cracking deals. Also with news of our twitter site. If you haven't signed up to the newsletter then you can view it online here

Supplements for Triathlon and Long Distance Running

Wed, 25 Nov 2009 15:03:23 +0000

Triathlon and long distant running puts a tremendous amount of strain on even well-trained athletes. It is therefore important for anyone participating in these endurance sports to find ways to efficiently enhance recovery, reduce fatigue and generally remain healthy at all times. In addition to following a proper healthy diet and training program, triathletes and long distance runners should also take supplements to make up for the essential foods and minerals that are depleted from their bodies.

Athletes engaged in triathlons and long distance running tend to accumulate a huge build up of lactate, which eventually results in the blood becoming increasingly acidic. This is one of the reasons why endurance sports athletes normally experience fatigue. A good supplement to counter this is CNP Protein Slam, which contains Beta Alanine, a supplement proven to reduce lactate production in the body. This in turn helps the body to increase endurance and lessen fatigue, as well as assisting in recovery after training or sports. CNP Protein Slam should be taken immediately before engaging in the actual running or intense training, or any other time during the day if you’re looking to boost your Beta Alanine and protein intake.

It is important to maximize recovery immediately after each sporting event or training session. This is because, following an intense workout, the body will be thrown into a catabolic state of muscle breakdown. This breakdown of muscle tissue will continue unchecked if you do not supply your body with the correct key nutrients – as such, this period is known as the “window of opportunity”, and is the ideal time for the replacement of depleted nutrients and for speeding up of the recovery process. In order to exploit this window, you will need a supplement with fast acting proteins and carbohydrates in a form that is easy for the body to digest. A great example of this is Maximuscle RecoverMax. This provides the body with easily digestible high quality proteins, which aid in the repair of muscle tissue, as well as carbohydrates that assist in the restoration of energy levels in the body. Maximuscle RecoverMax is specifically designed to aid recovery, and is therefore ideal to use immediately after a triathlon or long distance running event or training session.

Another vital supplement for people engaged in these activities is Animal Flex. This product has been specially engineered to protect the key joints of your body, which can be given an incredibly tough time during endurance sports. Animal Flex helps repair connective tissue, maintains joint lubrication and cushioning, aids faster repair with reduced soreness, and contains a blend of vitamins and minerals, including glucosamine, designed to keep all your joints as healthy as possible.

Supplements for Rugby

Mon, 23 Nov 2009 16:42:22 +0000

There are numerous rugby supplements available on the market today. The most commonly used sports supplement in rugby is Creatine, due to the various benefits it provides. These include:

1. Providing increased endurance during training, as well as during games

2. Providing players with additional kilos in weight

3. Giving players greater explosive power for short bursts of speed and energy - ideal for rugby.

It is advisable that any player under the age of 18 should obtain the advice of their coach before they decide to use Creatine as a rugby supplement. A typical Creatine cycle for a rugby player will see them begin using this supplement pre-season, and then they will cycle off a few weeks into the season. Thereafter, they may begin the cycle again after a month off.
Another popular rugby supplement is glucosamine, which is taken by rugby players in order to assist in the maintenance and repair of joints. Glucosamine is ordinarily taken with meals and may be used all year round. A popular glucosamine-containing supplement is the Animal Flex 44 pak.
Protein shakes are another popular rugby supplement. These are especially useful for assisting in muscle growth and recovery after a rugby match or an intensive training session. Rugby players also take multi-vitamins which are essential for any persons engaged in active sports. It is important for rugby players to supplement their diets with the nutrients required for building and replenishing muscle tissues as rugby can put a huge strain on the body.

It is important to note that the IRB has banned many supplements that have in the past been widely used by rugby players. Examples of banned supplements are the prohormones and ephedrine. Players should also take care with their caffeine consumption, as too high a caffeine level can also be grounds for a ban, too. The best advice for rugby players is to find out from the IOC about whether the supplement they wish to use is legal or not, rather than risking it. Here at Explosive Nutrition, we only sell legal, safe and natural supplements (nothing we sell contains ephedrine). Even so, the last thing we'd want is for one of our customers to risk their place in a team by taking a supplement that has not yet been recognised by the IRB, so if you're in any doubt - ask!

Male Grooming: Setting the muscle tone for the future

Mon, 23 Nov 2009 14:23:49 +0000

Tim Shaw, DJ and face of Channel 4's Extreme Male Beauty explains his thoughts about the new phenomenon of male grooming. He says it's all about Peter Andre.

'He's looking really good now,' he says. 'I was jealous when I heard he lost 3st after splitting from Katie.' And so he should be. Shaw's route to the 'perfect' body took a lot of blood, sweat and protein shakes. Over eight weeks, Shaw, 35, lost an admirable 3st and when the regime finished six months ago most people - including him - thought he would go back to his old ways. But the opposite has happened.

'I am now going to the gym four days a week, I eat a low-carb diet and drink Maximuscle shakes,' he says. 'I even get moody if I miss a session so my wife tells me to go.'

Read the full article here.

Chris Tremlett - Supplements in Cricket Q&A

Thu, 19 Nov 2009 15:25:08 +0000

Chris Tremlett has been a professional cricketer for over 10 years. The 28-year-old fast bowler currently plays for Hampshire, but has also played Test and One Day International cricket for England. Recently, Explosive Nutrition caught up with him to find out how the latest sports nutrition is impacting the traditional world of cricket…

Q. Which supplements do you use on a regular basis when training?
A. I like to use Promax or Progain when I am doing strength training, as I find they act quickly to aid muscle recovery and strength. They are also a good form of calories if you are hungry and need a quick, or extra, snack or meal. Plus, they’re low in carbs and fat. I also like to use Recovermax after a hard cardio session as it has the right salts, carbs and protein to aid my recovery - I try to get these in as quickly as possible after training.

Q. Which supplements do you use in the build up to (or during) an important match?
A. Cricket is a game like no other really, due to the fact that it is very long and unpredictable! For example if your team is batting then you generally have a lot of time sitting around (especially if you’re a bowler), either waiting to bat or waiting to go out and field. Sometimes it can be a couple of days before you have to go and field if your team manages to bat for a long time. I generally have two to three protein shakes each day, and this isn’t any different on a match day. I try to drink shakes rather than snacking on fattier foods (which seem to leak their way into changing rooms). During fielding sessions, I will take a lot more recovery-based products, such as Recovermax. After each spell of bowling, I will get a serving into my system, and also at the end of a day’s play, along with other hydrating products.

Q. Is the use of supplements widespread amongst Cricketers? Are they growing in popularity?
A. The game of cricket has moved a long way in the last few years, and is a lot faster-paced than it was previously. Also diet and nutrition are more closely monitored and cricketers regularly have their body fat measured - this has to be kept under a certain level. As well as all this, supplements have really come into the game, and more and more cricketers are using them since they’re a good way to help monitor calories, whilst also aiding a player’s recovery. A few years ago, taking supplements would’ve worried a lot of cricketers as drug testing is frequent, and it was often difficult to trust that a product wouldn’t contain any potentially illegal ingredients.

Nowadays this isn’t really a concern. For example, Maximuscle test all their products in a lab to ensure they are safe for athletes to use. As a result, many different sports teams use Maximuscle products, as they are a well-trusted brand (the England cricket team is actually sponsored by Maximuscle). I have never heard of a Maximuscle product containing an illegal ingredient. There are still a few players who don’t use supplements, but I would say 80-85% of them do.

Q. What’s the weekly training regime like for a professional cricketer?
A. In the off-season cricketers will work a lot harder on their fitness levels in the gym, to build their strength up in the right areas. Generally cricketers will do a lot of cardio training, such as running, swimming, cycling and rowing, as well as weight training and core stability training. At the moment I train five to six days a week. Each week I do three leg sessions, two upper-body sessions, four core stability workouts and four to five cardio sessions. It’s quite tough, but having these supplements to aid my recovery helps.

During the season we play a LOT of cricket so that is the main source for staying fit, especially as a bowler. We still try to get some strength sessions in, but these generally won’t be as long or hard, as the guys are trying to maintain strength, rather than gaining it (hopefully all the gaining has been done in the off season). Also going too hard can make you feel sore, and you don’t want to affect performance. It’s quite tough in County cricket to keep up your strength levels due to the large amount of cricket that’s played. At International level, I would say it’s easier to maintain strength, as there is more time between games to recover and get more gym sessions in.

Q. Can you outline the kind of diet that you're expected to follow in the build up to a match, or during training? How closely are you expected to stick to this? Are you allowed alcohol?
A. We do have some guidance on the sort of foods to eat, but at the end of the day you’re responsible for what goes into your body. Some guys are very strict on what they eat, but other guys aren’t. Like I said before, we get our body fat measured on a regular basis, so if you’re not sticking to the right foods or keeping your fitness levels up, it will show in your readings. The England team has very strict guidelines on body fat and fitness levels - you won’t get picked if you do not reach these levels. In the County game it’s a little bit more lenient, but not much.

You do burn a lot of calories playing cricket. Sometimes it might not look like the guys are working hard, but you can be out on the field all day running around. We try to stick to low fat foods, and consume a good balance of protein and carbs. If I know I am going to be bowling the next day, I will eat a lot of carbs the night before, and in the morning, to help boost energy levels.

Alcohol is not banned, but if we drink, we are told to drink in moderation and at the right times. There's no real harm in having a glass of wine or a couple of beers, if you do it sensibly and ensure that you’re also staying hydrated by drinking water etc. We do need to relax at times and many players find that a beer or wine helps. However, getting drunk is out of the question!

Q. What advice would you give to any budding cricketers, or any athletes for that matter, that are looking to break into the professional ranks?
A. The advice I would give to budding cricketers is to work as hard as they can on their game and fitness as often as possible, and be prepared to make sacrifices if they want to go all the way. If they’re not prepared to work hard, then don’t bother - there are many athletes who have the talent to make it all the way, but a lot of the time they don’t have the drive and the dedication to see it through, and they will get outperformed at the top level. If you give it all you have got then no one can fault you, and if you’re not good enough, then so be it. But if you are, then you don’t want to regret the fact you didn't try!

Q. Any final words?
A. There are a lot of supplements available out there, and everyone is different, so make sure you know what your fitness goals are from the start and choose the right products. If you’re not sure what you’re doing then speak to someone who’s in the know (you can contact us here).

Follow Explosive Nutrition on Twitter

Mon, 16 Nov 2009 15:30:24 +0000

We like to try and keep up with all the latest Internet trends here at Explosive Nutrition, so we're proud to announce that we're now on Twitter!

Follow us @ENSupplements and we'll keep you informed on what's going on in the world of supplements as well as access to exclusive Twitter-only offers.

Tweet this to tell all your friends about us … you know you want to!

Beginners’ Guide to Testosterone Boosters

Mon, 16 Nov 2009 14:02:45 +0000

Testosterone is the primary sex hormone in men. This hormone assists in the control of the loss of fat, building of muscles, sexual functions and confidence in men. Increased levels of testosterone allow the more efficient use of protein in the body which increases strength, reduces the storage of fat, increases the libido, and also provides increased energy. There are many co-enzymes, herbal extracts and other micro-nutrients that produce beneficial effects on the levels of testosterone in the body. Natural testosterone boosters are legal, and do not include drugs which are banned by sports or military organizations. Natural testosterone boosters work by aiding the body in the production of increased levels of hormones, without introducing any hormones from outside the body. Testosterone boosters are commonly grouped as follows: ZMA – zinc magnesium blends; herbal testosterone boosters; and the anti-estrogens.

ZMA supplements are safe to use for both male and female athletes who are in need of a boost. This is because the levels of both zinc and magnesium in hard working athletes tend to be low due to the stress resulting from the high levels of exercise. Through the use of ZMA supplements at night, the body is able to naturally regulate the production of the levels of healthy hormones. Moreover, ZMA supplements also help to induce more restful, deeper sleep in individuals who use them. Check out these ZMA products.

Herbal testosterone boosters include herbal extracts such as Eurycoma Longifolia, Tribulus Terrestris, Maca Gold and Fenugreek. These are all proven to cause the natural rise of levels of testosterone produced in the body. Each of these herbal extracts is able to work in a different pathway in the body. As such, some formulas are made using a blended combination of ingredients. It is important to use high quality extracts in order to ensure that the effect of the herbs is not wasted. It is often necessary to cycle these herbs, normally in 5 days on/ 2 days off cycle, as most of these herbs are extremely potent. The cycle helps to ensure that their impact on the body is maximized. Herbal testosterone boosters are generally unsuitable for women to use, but are ideal for the hard training male athlete. Check out these Tribulus-containing boosters.

Natural anti-estrogen helps to reduce the impact of the hormone estrogen, which may have a negative effect in men. Anti-estrogens may also completely halt the production of estrogen altogether, which will generally result in less storage of fat, as well as a leaner and harder physique. Estrogen is the dominant sex hormone found in females, which enhances breast development, fat distribution, as well as high water retention. Anti-estrogens are also able to boost testosterone in response. As such, most complete testosterone booster formulas contain anti-estrogens.

Check out our full range of testosterone boosters!

21 Foods to Mix With Protein Powder

Wed, 11 Nov 2009 10:50:30 +0000

While many manufacturers have done a wonderful job at making their protein shakes nutritious and delicious, there are still those occasions where you may want to try something a bit different! Here at Explosive Nutrition we have uncovered 21 top tips to help you enhance the taste of your daily shakes.

Milk – Just use milk instead of water for more flavour, more thickness, and more calories. Try goat’s milk for an extra health kick.

Cream – Use instead of milk or water for way more flavour and calories.

Fruit – Blend it up and it’s called a fruit smoothie. Try strawberries and bananas. Add fruit to just about all of these other recipes. Fruit adds vitamins, minerals, and antioxidants so don’t hesitate to add it to anything.

Nuts – Mix or blend with walnuts, almonds, pecans, and sunflower seeds. Adds healthy fats and a nutty aftertaste to everything. You could probably use peanuts too, but honestly peanuts aren’t that great for you.

All Natural Peanut Butter – Use peanut butter to make Peanut Butter Protein Balls using this recipe. These are so good.

Oatmeal – Make strawberry or chocolate protein oatmeal for a high fiber breakfast.

Cereal – Cereal is generally not too good for you unless you’re eating something like Total or Special K, Grapenuts, or Kashi; Add a scoop or two of protein powder to your healthy cereal… it’s perfect because it already has milk!

Cottage Cheese – Just use 1/4 cup of protein powder at the most and add a few drops of water if it gets too thick. Add fruit and nuts as desired.

Pancakes – Just add 1/2 a scoop to the mix and a little water to thin it out. Add fruit and nuts as desired.

Ice Cream or Frozen Yoghurt – Blend together for a weight gainer treat. Add fruit and nuts as desired.

Dessert Mix – For more junk food, mix the protein powder with brownie mix, cookie mix, or any sort of dessert bread or loaf.

Pudding Mix – You can make protein pudding with just about any flavour of pudding or protein. You can choose low fat pudding or regular. Check out The Hulk Protein Shake for a swell pistachio flavoured snack.

Apple Juice and Caramel Flavouring – Mix it with vanilla protein for a caramel apple dessert. Add fruit and nuts as desired.

Other Juices – You can also use pretty much any other juice or even Gatorade. Try orange juice, cranberry juice, and someone one recommended green Gatorade but I don’t know anything about it.

Yoghurt – Particularly low-fat or non-fat yoghurt mixed with fruit or vanilla flavoured protein powder. Blend it with fruit for an even thicker fruit smoothie. Add fruit and nuts as desired.

Pasta Sauce – Or any other thick heavily flavoured sauce. The catch is that it has to be unflavoured protein powder.

Omelette, Eggs and Egg Whites – Mix unflavoured protein powder into any recipe that is primarily made with eggs. From what I understand, cooking the protein powder somewhat denatures the protein, making it less useful to your body, but it’s better than no protein at all. Fact: nearly all macronutrient enzymes are in some way compromised at heats in excess of 160 degrees C.

Mashed Potatoes – Once again you’ll need to use unflavoured protein powder, but it will make you feel so much better about eating your mashed potatoes. Add a splash of milk or cream if the potatoes become too thick.

Sweeteners – Add any type of syrup if you don’t care about carbs, and add any type of artificial sweetener (I prefer Splenda) if you want to avoid sweetening your protein with sugar.

Coffee – The secret is to mix up a scoop of protein with milk, then add the milk concoction to your coffee.

Homemade protein bars.

Thanks to projectswole for this information.

Protein - the all round supplement

Fri, 06 Nov 2009 14:14:49 +0000

A beginner's guide to Protein - the all-round supplement!

Protein is the basic building block of pretty much everything in the body (including muscle tissue), and yet, most modern diets do not provide us with even half the amount of quality protein that our bodies actually need. Anyone looking to build or maintain increased muscle mass must therefore find another source of protein, if they are to get sufficient amounts of it into their body.

The general rule of thumb is that each day, we should aim to consume 1g of protein for every lb of body weight, so an 11stone person would need to consume at least 154g of protein (that's about four large chicken breasts, or up to 1kg of oily fish).

Given that the most protein you can hope to get from a single meal is around 30g, the average person would need to eat six meals a day to get this amount of protein from food alone (and that's before we've even considered the additional protein needed by a more active person!) This is where protein supplements come in …

You can't build muscle tissue without protein - end of story. What's more, protein is important for general wellbeing, as well as for speeding up the recovery process following injury, which is vital for anyone undergoing an intensive training regime (given that any form of exercise damages your muscles to some extent). Protein is also the key ingredient in many fat loss diets as it's much more difficult to convert it into body fat than other foods. So as you can see, protein supplements are used for a variety of reasons in sports nutrition. Whether you're adding it to meals in order to increase overall protein uptake, using it as a low carb meal in its own right, or taking it after a workout to promote fast effective recovery - protein is the all-round supplement.

There are several main types of protein supplement used in sports nutrition, including rapid release proteins, whey protein isolate, whey protein concentrate, whey protein hydrolysate, time release proteins, casein proteins and various other specialist proteins such as pea protein isolate. Most protein supplements use a blend of these various types, as each has its own benefits. The name of a protein supplement often highlights the amount of different proteins found within, for example, BSN Syntha 6 has six protein types in it.

Here is a brief description of the types of protein supplements mentioned above.

Rapid release proteins are ideal for pre or post work out, as the body can make use of them quickly and easily. They should also be used first thing in the morning; to counteract the effects of any muscle-breakdown that has natural occurred during your sleep.

Whey protein concentrate is one of the most common protein types used in supplements. It's easily digested by the body and is by far the most beneficial form for building and maintaining lean muscle. Whey protein concentrate therefore forms the basis of most high protein diets.

Whey protein isolate is the most expensive form of whey used. This is down to its high level of purity, which makes it virtually free of lactose, sugars or other additives. The whey protein isolate is best suited to persons in need of a protein with the highest biological value possible, in order to maximise their progress and get quick results (you get what you pay for).

Whey protein hydrolysate is a hydrolysed or 'pre-digested' protein that is designed to enter the blood stream virtually instantaneously – rapidly facilitating muscle tissue repair following exercise. Whey protein hydrolysate is mainly found in specialist post workout mixes.

Time release proteins are typically used for providing night time nutrition before going to bed. A whey protein only stays in your system for up to three hours, and getting up during the night to take more protein would disrupt your growth hormones, which is detrimental in the long run.

Casein protein forms a natural gel in the digestive tract, which enables it to be slowly released into the bloodstream over a period of several hours – ideal for night time. Micellar casein is commonly combined with whey protein into highly effective blends that cover multiple bases.

Pea protein isolate is a specialist pure form of protein made entirely out of vegetables – perfect for vegetarians, people with allergies or lactose intolerance, or those with specific dietary needs. Pea protein isolate promotes muscle growth effectively without providing any excess calories.

Creatine - The Facts

Fri, 30 Oct 2009 16:15:07 +0000

We have found this great article about creatine from Mens Health and thought we'd share it with you.

The original article can be found here.

Experts Spoken to:

Professor Paul Greenhaff
Is chair of muscle metabolism at the University of Nottingham, and has written several research papers on taking creatine.

Dr Alfredo Franco-Obregon
Has spent over 20 years studying how and why muscle cells grow and deteriorate, and is the author of Creatine: A Practical Guide.

Andrew Hamilton
Is the nutrition writer for sports science bible Peak Performance and a fitness industry trainer and assessor.

James Collier
Is an expert in bodybuilding nutrition and runs the fitness discussion forum www.muscletalk.co.uk. He is also author of the widely acclaimed e-book Informed Bodybuilding Nutrition (available at www.bodybuilding-diets.co.uk).

Christian Finn
Founded the website www.thefactsaboutfitness.com, which offers in-depth info on strength, nutrition, health and supplementation, and has been a personal trainer for over 10 years.

Dr Robert Child
Is a consultant to several US and UK nutrition companies and currently working as a nutritional biochemist with leading athletes.

Lee Oakley
Is a leading consultant in the health food and sports nutrition industry with over a decade’s experience advising athletes on nutrition.

The creatine theory

The cells in your body are fuelled by a compound called adenosine triphosphate (ATP). Every blink of your eye, every biceps curl, every step you take, every move you make, every bond you break… ATP’s the fuel. You generate ATP in different ways, depending on the intensity of your chosen exercise. As long as you can take in enough oxygen to fuel the process, your body turns carbohydrates and fats into ATP. But for all-out efforts lasting a mere three to five seconds – think weight-lifting, sprinting bursts or rugby tackles – you can’t inhale enough oxygen to generate the amount of ATP you need. Which is where creatine comes into play. Phospho-creatine (PCr), a natural component of skeletal muscle in your body, makes it possible to “recycle” ATP you’ve used and make it usable fuel again, enabling you and your muscles to make another all-out effort. The body synthesizes about half of your daily creatine requirement. The rest comes from your diet. But, bodies not being 100% efficient, you lose about 2g of creatine a day. Which means that generating enough ATP for regular, intensive workouts is tough. For decades, sports scientists believed that flooding muscles with extra creatine would result in more PCr, which would enable better and quicker ATP regeneration, and give you the ability to perform more intensive sessions. And that increase in intensity and frequency would, they reasoned, lead to greater strength and muscle size. The emergence of cheap, synthetic creatine in the early ’90s meant the theory could be tested. Willing guinea-pigs have included athletes such as Linford Christie and Sally Gunnell, who took supplements at the 1992 Barcelona Olympics.

Does it increase strength?

This is the key question for most of us, but to understand the answer we need to understand what we mean by strength and where it comes from. Our muscles are made up of different fibres – type I (slow) and type II (fast). Type I fibres are fuelled by a compound called ATP (see below for the full scientific explanation), which is fired by oxygen, and give us endurance. It’s the type II fibres that unleash the explosive force needed to lift bar-bells and 32in TVs. Or what we call strength. And owing to the intensity of the effort, these fibres don’t use the oxygen-generated ATP route. In scientific speak, this makes them “anaerobic”. As every gym-goer knows, the more you work these type II fibres, the stronger and bigger they become. As Dr Franco-Obregón says, “Anaerobic exercise like weight-lifting and sprinting is the optimal stimulus for muscle growth.” And creatine is the fuel your muscles need for this anaerobic exercise. “Creatine gives you higher anaerobic energy stores, and thus sets the stage for subsequent muscle growth and strength gain,” says Franco-Obregón. In other words, it gives you the fuel to do the work that builds your strength. But you have to do the work.

“When creatine is supplemented at the appropriate levels, muscle creatine stores become elevated, boosting the ability of muscles to perform high-intensity work and delaying the onset of fatigue,” says Andrew Hamilton. “Those who take advantage of this ability to train more intensely can develop more strength. However, simply taking creatine without the appropriate strength training will not build strength.”

In a nutshell: Yes. “Creatine allows you to do more intense training, that’s the key,” says Professor Greenhaff. “It allows more work to be performed, and this leads to growth.”

Does it work for muscle growth?

You may have heard bodybuilders say that much of the muscle-size gains you undoubtedly get after taking creatine come from temporary water retention, rather than any actual thickening of muscle fibres. “Creatine attracts water when it accumulates within a cell,” agrees Franco-Obregón. “The water flows into the cell in an attempt to dilute the creatine, causing the cell to swell.” And this is likely to be most noticeable when you start taking creatine, in the loading phase when your powder intake is highest. “Studies report decreases in urine production during the loading phase, when creatine absorption is greatest, which might reflect greater amounts of fluid being retained by your muscles,” says Franco-Obregón. There’s more to it than just water in and, inevitably, water out, though. “With more creatine and water in the muscle, the muscle cell is ‘volumised’, which helps to trigger protein synthesis, minimise protein breakdown and increase glycogen synthesis,” says James Collier. Or, translated from science parlance, it creates the right environment for real muscle growth. “If a muscle is then trained properly, this could lead to enhanced growth,” confirms Collier. “Most users experience notable weight increases when they start a course of creatine – up to six or seven pounds [about 3kg], especially the first time they use it.” But how much is “real” growth and how much is temporary water-filling? “Most of this weight gain is from the cell volumising effect, which isn’t permanent,” says Collier. “Some weight gain is from an increase in muscle tissue, though. Studies have shown that creatine- supplemented subjects gain significantly more lean body mass than non-creatine-supplemented individuals.”

In a nutshell: Much of the apparent muscle gain will disappear when the supplementation stops.

Does it improve endurance?

Creatine fuels explosive efforts in the gym, on the track, the court, or wherever you need them. But does it help if you’re partaking of longer, less intense activities? Initially, the experts thought not. “During less intense exercise, such as long-distance running or cycling, virtually all of the fuel needed for muscle contraction comes from aerobic energy production – from combining muscle fuels directly with oxygen,” explains Andrew Hamilton. So, theoretically, there’s no need for creatine. In reality, though, “endurance” activities are a little more complicated, and so is the creatine picture. “Almost all serious endurance athletes use interval training to increase their basic speed and help provide the necessary kick at the end of a tight race,” says Hamilton.

If you’re a not-so-serious athlete but want that same kick, creatine could lend a hand. “Research has demonstrated that for endurance athletes such as kayakers and runners the quality of interval training can be increased significantly after supplementation,” says Hamilton. “And higher-quality interval sessions in training can produce higher speeds in competition.” At the end of a tough race or match, it could mean the difference between leaving an opponent for dead or joining the zombies yourself.

And it’s not just your finishing kick that can be improved via supplementation, says Hamilton. “Some endurance athletes expend so much energy in training that some muscle mass loss is virtually unavoidable,” says Hamilton. “But new research suggests that, in men at least, creatine supplementation can counter this.”

A third plus on the stamina front is currently being examined by Professor Greenhaff. Supplementation seems to enhance the muscles’ ability to store carbohydrate – the key endurance muscle fuel. The effect is rather like the carb-loading practised by marathon runners in the ’70s, only better. “If our research continues to show that creatine enables more carbohydrate to be stored in muscles then that could be of great benefit to endurance athletes,” says Greenhaff. “Double the amount of carbohydrate has been measured in muscle after supplementing with creatine and carbohydrate as opposed to carbs taken on their own.”

In a nutshell: Yes, creatine can help with endurance, but don’t do the “loading phase” (see How To Take It). And keep the dosage low. Excess weight, muscle or not, is no friend in a marathon.

Does it speed up recovery between sets and sessions?

The theory goes like this: the harder the workout the greater the damage to your muscles; and the more damage the more time you’ll need to recover. And as creatine’s whole MO involves enabling you to do harder workouts, you’d expect that taking the powder would lengthen your recovery times. “The combination of heightened-intensity training and increased strength increases the amount of micro tears in your muscle fibres, which is the stiffness you feel after a workout,” says Dr Robert Child. “When these tears repair themselves, they grow back thicker and stronger, which is essentially the reason your muscles grow bigger.”

So creatine means more muscle tears, which means more growth, but should also mean longer recovery. However, Professor Greenhaff’s studies suggest that recovery between sessions isn’t slowed by creatine. “We’ve done sessions of three-times-weekly resistance work and there were no adverse effects,” says Greenhaff.

“As for actually speeding up recovery between sessions,” says Andrew Hamilton, “this is certainly possible theoretically, because creatine appears to promote the uptake of water and glycogen into muscle cells.” These are necessary building blocks for muscle recovery, but more research is needed. “The best way to ensure rapid recovery between sessions is still a good carb-rich diet and plenty of fluid,” concludes Greenhaff.

In a nutshell: Creatine is unlikely to hasten recovery between sessions. Sufficient rest between workouts is vital: it’s when growth occurs.

Is it safe?

In the late ’90s, there were shock-horror headlines after the deaths of three US college wrestlers who, it was said, had been using creatine. It seemed dehydration, elevated body temperature and excessive weight loss had contributed to their deaths. Creatine’s contribution was hotly debated in the press, though it was later revealed that two of the wrestlers might not have supplemented at all. Still, safety is obviously still a massive concern.

…in the short term?

The main potential short-term risks seem to be cramp and dehydration. Since creatine draws water into the muscles, it’s imperative that if you’re using it you also increase your water intake. “It’s vital that anyone taking creatine and performing strenuous exercise drinks plenty of water,” says Lee Oakley. “Heavy training and sweating can also lead to the loss of electrolytes, which are important for muscles to function properly. They need to be replaced to avoid muscle cramping.” Dr Franco-Obregón’s research indicates that, if you’re supplementing, constant hydration is vital. “You need to keep well hydrated while supplementing,” he says. Drink at least 30ml of water daily, per kilogram of bodyweight, while taking creatine – roughly equivalent to 10-15 glasses of water per day for an average-sized man. Creatine may also exacerbate other conditions, warns James Collier. “I am currently researching links between creatine supplementation and colitis and Crohn’s disease, two disorders which affect the bowel,” says Collier. “The research is not completed yet, so it can’t be confirmed, but observations have been made that there may be a link to creatine worsening these conditions, or causing relapse in predisposed individuals.”

…in the long term?

This is where you really are taking a leap into the unknown. Since creatine supplementation has only been commonplace for the last decade, long-term study of potential downsides is decidedly thin on the ground. The scientific community just doesn’t know yet, so there’s no escaping the fact that when you take the powder you’re taking a risk. “The long-term effects of creatine supplementation are not really known,” says Andrew Hamilton. “So you shouldn’t feel that you have carte blanche to swallow large quantities indiscriminately.” Essentially it comes down to a personal choice: you have to ask yourself whether it’s a risk you’re prepared to take.

In a nutshell: Pay attention to hydration, don’t exceed the dosage, be aware that it may aggravate certain conditions and, most importantly, understand that there’s no guarantee of creatine’s long-term safety or side-effects, so there’s a risk involved.

The different types of creatine

Hardly a month goes by without some “latest, greatest” creatine variant entering the marketplace. But the vast majority of rigorous research has been carried out on creatine monohydrate, so beware claims made by other compounds.

Creatine serum is a liquid form of creatine phosphate – is the most recent “miracle product”, but is dismissed as “completely ineffective” by Professor Ron Maughan, secretary of the Sports Nutrition Group. “It’s a complete scam, and the companies involved got away with their claims because the legislation wasn’t in place to prevent them,” echoes Professor Paul Greenhaff. “With so many different types of creatine and formulas, it’s no wonder consumers get confused,” says Collier. “Creatine phosphate, creatine pyruvate and creatine citrate aren’t as effective as creatine monohydrate.Effervescent and sublingual creatine both claim to be more readily absorbed, but are really a waste of money as creatine isn’t stable in liquid form. And capsules are reported to be less effective than the powder.”

The golden rule: “Make sure you use creatine monohydrate powder,” says Collier. “Micronised creatine monohydrate formulas are great as they dissolve well.”

How to take it

If you’ve weighed up the powder’s pros and cons – the proven benefits, the risks and the cost – and you’re sold on supplementing, here’s how to get the most from it:

To load or not to load

Most creatine products suggest you take a “loading dose” over the first five days – 5g four times a day – so your muscles become saturated with the stuff. But recent research backs the cynics’ view that this is simply a ploy to get us to use more. “A loading phase is not required to benefit from creatine,” says Dr Franco-Obregón. “One study observed a significant rise in muscle creatine in response to only 3g a day.”So is it simply cynical marketing? “One advantage of a loading phase is that the benefits of supplementation will appear sooner,” says Franco-Obregón. “As might be expected, muscle creatine content rose more slowly using the smaller dose, but a loading phase is not actually obligatory or necessary, and similar gains in muscle creatine content can be obtained with smaller doses taken for three to four weeks.” He also stresses that skipping the loading phase will reduce renal stress and the risk of possible gastrointestinal complications. So, unless you’re in an unnatural hurry, don’t bother “loading”.

When to take it

“Without a doubt,” says Franco-Obregón, “the best time to take a creatine supplement is immediately after exercise.” It’s a window of opportunity when your muscles are most receptive to taking up the substance. “Take full advantage of this by taking creatine with a source of simple sugars, such as fruit juice, and whey protein immediately after exercise,” says Franco-Obregón. “These three nutrients, in conjunction with the anabolic hormones that are released through exercise, will combine to build new muscle and recharge depleted energy reserves.”

How much to take

If you go for a loading phase, then, after the initial five days, 2g daily is enough to keep your muscles saturated for up to 28 days, according to Andrew Hamilton. There’s little evidence to show that supplementing for any longer than this is effective. If you haven’t loaded, 3g a day does the trick.

What to take it with

Initially, make sure you have your creatine with some carbs to ensure easier absorption. “There’s no doubt creatine should be taken with carbohydrate,” says Professor Greenhaff. “You need about 80g of carbs per 3-5g of creatine. But only for the first few days. After that, just take the creatine on its own.” James Collier advises necking your powder in a hot, sugared drink (though not boiling as creatine is destroyed at very high temperatures) so it dissolves more easily, along with some fruit or fruit juice. Alternatively, mix it with a hot full-sugar cordial.

How long to take it for

“Creatine hasn’t been around long enough to know whether continual supplementation for months or years is safe,” says Hamilton, summarising expert opinion. “For these reasons, cycling creatine [alternating periods of use and non-use] is a good idea. There are no hard-and-fast rules, but many athletes follow five-week cycles – one week loading, followed by four weeks’ maintenance, then five weeks ‘off’.”

Words by Men’s Health

Article taken from forum post at http://www.menshealth.co.uk/chatroom/topic/336635

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