Fat burners are supplements that can aid in weight loss or fat reduction, often through the use of natural fat-burning ingredients [1]. They typically work through a variety of methods...

Ingredients 1 serve Switch Nutrition Protein Switch 1 frozen banana 1 Medjool date 1 cup coconut milk 1 Tbsp cashew butter 1 tsp desiccated coconut 1 tsp cacao nibs ½ cup water Ice Method Blend all ingredients in a blender until smooth. Pour smoothie into a glass and top with coconut flakes and cacao nibs (optional).

5 SUREFIRE WAYS TO INCREASE ENERGY ALL DAY In a world where being highly motivated, focussed and energised are daily requirements to succeed, we need all the help we can get…and some days coffee alone just doesn’t cut it! In this article we will look at the top 5 ways to increase energy all day. 1. Sleep Sleep – This might sound strange but sleep duration and quality is the most effective predictor of energy the next day. If you are feeling lethargic, tired or irritable, sleep should be your priority. Simply achieving 7.5 hours of unbroken quality sleep can be life changing for daily energy and motivation. Here are some quick tips to get the best sleep. Sleep before midnight is 2x more beneficial than after midnight. Plan to be in bed 8 hours before you need to wake up. 30 mins to doze off and get settled. Use Magnesium which has been shown to improve sleep quality and increase energy through the day. Read a book to wind down. Don’t rely on digital games, social media or watching TV. Don’t eat within 2 hours of bedtime. The digestion and blood sugar fluctuations can prevent getting to sleep and staying asleep. Don’t drink too much water before bed. Getting up to go to the toilet can disrupt quality sleep. Reduce alcohol. Even though it is a sedative it can reduce deep sleep where recovery happens. Reduce caffeine and stimulants after 2pm. Caffeine will still be in your system 6-8 hours after consumption. Use Ashwagandha. This Ayurvedic herb has been shown to reduce cortisol and promote better sleep quality. Pro Tip: Switch Nutrition Adrenal Switch™ is your go to product containing Ashwagandha and Magnesium to reduce stress, improve sleep and increase energy the next day! 2. Caffeine Still KING for energy… however, you can get too much of a good thing and certain forms are better than others. Yes, caffeine boosts energy, alertness, focus, motivation, and performance. However, too much caffeine can cause a crash, tiredness, diarrhoea and an increasing dependence or addiction. It is not uncommon for people to start with 100mg (1 cup of coffee) and before long need 300mg (triple shot) to get the same benefit. This is called adrenal resistance. Your body is producing adrenaline in response to the caffeine, but you are not responding to it as well. This can be unhealthy as your adrenals are working overtime to call up the energy, but your brain and muscles are not picking up the phone. Natural caffeine provides all the benefits of synthetic caffeine anhydrous but has a smoother, longer lasting feeling without the crash or chemical residues of synthetic caffeine. You will find natural caffeine in Switch Nutrition Coffee Switch™ (for your coffee lovers), Power Switch™ (Pre-Workout) and Thermal Switch™ (for the fat burning energy chaser). 3. Move Regular exercise is far more effective at boosting energy than a remaining sedentary and conserving energy. Moving at regular intervals helps boost blood flow and improve insulin sensitivity which results in more energy being utilised by your working muscles and your brain. In fact, one study found that sedentary people with persistent tiredness and fatigue reduced their tiredness by 65% with regular exercise. In another study just 10 minutes of walking increased energy more than a sugary snack. So, get away from your desk for 10 minutes each hour and go for a walk or do some movement that increases your heart rate and improves your blood flow. 4. Nootropics There is a new class of botanical compounds that help enhance focus and mental energy while reducing fatigue. They are called Nootropics! Nootropic is the term given to a compound that boosts cognitive function. Some nootropics are gabanergic (calming) and others are adrenergic (excitatory). Some boost mood, focus, mind-muscle connection, and others enhance learning or memory recall. EnXtra&reg EnXtra® - Alpina Galanga is the source of this NEW patented natural compound that amplifies the benefit of caffeine by 30% for up to 5 hours without jitters or a crash. It is thought to act as an adaptogen allowing your body and brain to respond positively to stimulants and stress. EnXtra® boosts dopamine receptors and down regulates adenosine. This means it may enhance motivation, happiness, satisfaction and focus while reducing fatigue and tiredness. EnXtra® has been shown to increase alertness with or without caffeine by 100% over placebo. In 2019 it won the prestigious Nutraingredients Best New Ingredient Award. You should make sure this ingredient is in your next pre-workout or focus supplement. Hordenine Hordenine – Found in Hordeum vulgare, this neuro stimulant works by inhibiting MAO (MonoAmine Oxidase). This inhibition reduces the metabolism and breakdown of catecholamines (adrenaline, dopamine etc). Simply put, Hordenine keeps you focused and motivated for longer. In a 2009 study hordenine showed to peak energy at 60 – 90 minutes after consumption and significantly increase energy burned over placebo. You will find hordenine in Thermal Switch™ & Power Switch™. Theobromine Theobromine – Found in Theobroma cacao (chocolate), this unique stimulant also possesses vasodilating benefits. This means it may boost your energy and focus while enhancing blood flow for greater muscle performance and recovery. In addition to this, Theobromine has bronchodilation benefits that may support better respiratory performance. Theobromine can be found in the following big hitting energy formulas… Coffee Switch™, Thermal Switch™ & Power Switch™. NeuroFactor® NeuroFactor® - Coffea Arabica Fruit Extract is the source of this highly researched ingredient. It has been shown in clinical trials to boost BDNF (Brain Derived Neurotropic Factor) by 143%. BDNF is a protein peptide that helps improve the architecture of the brain to boost its processing speed and memory recall. In fact, as we age, lowered levels of BDNF is thought to result in lowered mental performance and potential onset of age-related cognitive decline and a decrease in mental energy. Neurofactor® may be more helpful for learning and memory. However, it does help support focus and energy so it’s a nice addition to your pre-workout (Power Switch™), thermogenic (Thermal Switch™) or nootropic coffee supplement (Coffee Switch™). Ketones Exogenous Ketones are a recent supplement super star. They entered the market in 2017 and have continued to show promise in study after study. They work by essentially putting your body into a temporary state of ketosis even if you aren’t following a ketogenic diet. Once the ketones are circulating in your body they not only provide energy to your cells but they signal certain processes to occur. Up Regulate Mitochondrial Biogenesis – Ketones signal your body to produce more new healthy mitochondria. The mitochondria are the powerhouse of your cells. This is where your energy gets converted from fats and some carbs. Down Regulate Ghrelin – Ghrelin is a hunger hormone. Ketones have the ability to reduce ghrelin which can significantly reduce cravings and hunger. This may stop you looking for that quick fix snack. Increase BDNF – Like NeuroFactor®, ketones can boost brain function, and like MCT oil, they pass through the blood brain barrier providing energy to your brain to boost alertness and focus without stimulation of your central nervous system and without an increase in blood pressure or heart rate. You will find Ketones in Keto Switch™ or a precursor to ketones in MCT Oil Powder. They both help boost mood, focus, energy and productivity. 5. Eat Wholefoods Nutritious healthy balanced meals can make all the difference to your daily energy needs. When you eat rubbish, you will feel rubbish. What goes up must come down. What I mean by this is too many simple carbs or sugary foods can temporarily boost energy and will increase blood sugar. However, once insulin comes in and disperses the sugar into storage (sometimes fat cells), your blood sugars crash, your mood crashes, your energy crashes and you become grumpy, tired and less productive. Eating meals high in quality protein (30% total calories), good fats (30% total calories) and a moderate amount of complex carbohydrates (40% of total calories) with around 5 – 10g of fibre (per meal) and loads of colourful veges and some fruit, will set you up for consistently good energy all day. If you can’t get enough greens or plant diversity in your diet, then consider supplementing with a great energy superfood formula Vitality Switch™. The name says it all… VITALITY!! All day energy and exuberance for life. It’s also worth mentioning certain artificial colours and preservatives have been linked to fatigue, tiredness, loss of performance and overall health decline. Be sure to minimise the bright colour artificially sweetened drinks in favour of natural options where possible. Pro Tip: Do not consume caffeine or a combination of caffeine and other nootropics too close to bed as they can disrupt your sleep. Quality sleep leads to quality brain function, less sugar cravings, better cortisol rhythm and greater energy. 😊 Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified health care provider before changing your supplement, training, or nutritional strategy. Formulated Supplementary Sports Foods must not be used by pregnant or breastfeeding women, anyone consuming prescription medication or children under the age of 15 unless advised by a qualified health care provider.

Staying hydrated is one of the key aspects to living a healthy lifestyle. Use these tips and tricks to amplify the way to consume liquids and feel great!

If you run regularly, whether it’s easy kilometers, speed work, or long-distance training, your body takes on real stress. Your heart works harder. Your legs absorb forces equal to 2-3x your body weight with every step. You also burn through energy, fluids, and key nutrients mile after mile. With proper recovery, these demands signal your muscles, tendons, and ligaments to adapt and grow stronger over time while improving how your heart and energy systems perform. If you want to run faster, recover better, and stay injury-free, how you support this process is critical. Smart training is essential, but smart fueling matters just as much. In this guide, we’ll discuss supplements for running, including protein, hydration, carbs, caffeine, and recovery support. Every recommendation here is backed by research and used daily by many of the Sportsfuel team, because we practice what we preach. Browse top energy and endurance supplements here   Why Nutrition Is Critical for Runners Running stresses: Muscle tissue Connective tissue (tendons/ligaments) Energy systems Fluid and electrolyte balance Endurance training increases muscle protein turnover and energy demands. Without proper fueling, performance plateaus and injury risk rises. The goal of supplementation is simple: Improve performance  Support recovery  Reduce fatigue  Maintain lean muscle  Stay hydrated  Provide a convenient and reliable way to support all of the above Let’s break it down by product type. Protein for Runners: What the Latest Research Shows Many runners still think protein is “just for lifters.” That’s outdated. What the Evidence Says Endurance training increases protein needs due to muscle remodeling and repair demands. Position stands from the International Society of Sports Nutrition (ISSN) recommends: 1.4–2.0 g/kg/day for active individuals Protein intake after endurance exercise: Enhances muscle protein synthesis Improves recovery Reduces muscle soreness Enables adaptations, such as greater muscle power and improved aerobic capacity Supports lean mass retention during high training loads. This is especially important if you want to keep your hard-earned muscle while increasing your running mileage. Practical Takeaway Aim for: 20–40 g protein within 1 hour post-run Total daily intake spread across meals Whey protein is especially effective due to its high leucine content and rapid absorption. You can find high-quality protein powders and bars in our protein collection   Carbohydrates: Still the Primary Fuel for Running Carbohydrates remain the most evidence-supported performance nutrient for endurance athletes. During Long Runs Consuming 30–60 g of carbohydrates per hour during endurance exercise longer than 60–90 minutes can improve performance. For events over 2.5 hours, intake may increase to: Up to 90 g/hour using multiple transportable carbs (glucose + fructose) More recently, professional athletes have taken to social media reporting that during endurance races, such as triathlon, they can consume up to 120g of carbs per hour by using easy to digest energy gels and electrolyte formulas. The main limitation to high carb intake is digestive discomfort and reduced fluid absorption. By using specifically formulated gels and electrolyte formulas, you get accurate, reliable, consistent dosing that minimizes the risk of digestive discomfort, so you can focus on running without distractions. After Running Carbohydrates help restore glycogen, your body’s stored form of carbohydrate, especially if training again within 24 hours. Glycogen is replaced most quickly in the first 30–60 minutes after exercise. This faster refueling continues for several hours, making the early post-run period especially important for athletes who have another training session later. Explore endurance fueling options in our carbohydrate supplements collection Fueling Table  Run Length Recommendation (Evidence-Based) < 60 min Water (+ carbs post run) 60-90 min Electrolytes + carbs 90+ min 30–60 g carbs/hr 2.5+ hrs Up to 90 g carbs/hr   Electrolytes: When Do You Need Them? Sweat contains electrolytes: Sodium: ~40–60% of total electrolytes in sweat (the primary electrolyte lost) Chloride: ~30–50% (usually lost in similar amounts to sodium) Potassium: ~5–10% (lost in much smaller amounts) Sodium replacement during prolonged exercise can help maintain fluid balance and may reduce risk of exercise associated hyponatremia. Hyponatremia is a condition that occurs when blood sodium levels become dangerously low, often from excessive water intake without enough sodium replacement. Most runners benefit from: 300–600 mg sodium per hour during long or hot runs. Heavy or “salty” sweaters (those with high sweat rates and high sodium concentration) may indeed require 800–1,200 mg per hour, especially in long, hot conditions. Are you a salty sweater? If you notice white salt stains on your clothes or skin after runs, have sweat that tastes very salty, experience frequent muscle cramps, or feel lightheaded during long, hot workouts despite drinking fluids, you’re likely a salty sweater. Water intake is super important, but plain water alone during very long events can dilute blood sodium levels. Electrolytes matter most if you: Run longer than 60 minutes Sweat heavily Train in heat Find your next electrolyte supplement in our electrolytes collection   Caffeine: One of the Most Proven Performance Supplements Caffeine is one of the most studied ergogenic aids in sports science. A large 2021 meta-analysis confirmed caffeine improves: Endurance performance Time-trial outcomes Perceived effort Effective dose: 3–6 mg/kg bodyweight, taken ~60 minutes before exercise Lower doses (1–3 mg/kg) may still provide benefits with fewer side effects. Caffeine is a stimulant that effects individuals differently, so we recommend trialling caffeine intake on a training run, rather than an important race event. Collagen and Tendon Health Emerging research suggests that collagen supplementation combined with vitamin C may support collagen synthesis and tendon health after demanding exercise. These initial findings are promising for runners because of how much repetitive stress gets placed on the tendons and ligaments in the lower body while running. What Type Of Collagen Should Runners Choose? Best Overall: Hydrolyzed Collagen Peptides Type I collagen dominant (most abundant in tendons) Highly bioavailable Convenient for daily use Combining vitamin C with collagen can enhance collagen synthesis. When to use? Take 30-60 minutes before your run, or directly afterwards. Taking collagen before exercise ensures the raw materials are available exactly when your tendons are being stimulated to adapt. The combination of: available building blocks (collagen) + mechanical loading (running), appears to amplify collagen production. Explore collagen products in our Collagen Supplements Collection   Omega-3 Fatty Acids and Recovery A 2024 systematic review show omega-3 supplementation may: Reduce muscle soreness Support recovery Improve inflammation balance This may be useful during high training blocks. Find Omega-3 supplements in our Healthy Fats & Oils Collection   Putting It All Together: Evidence-Based Supplement Stack for Runners Core (Strongest Evidence) Carbohydrates (during long runs) Protein (daily + post-run) Electrolytes (long/hot sessions) Caffeine (performance boost) Secondary (Situational Support) Collagen Omega-3s You don’t need everything, just what matches your training load, or what you may be lacking in your diet.   Conclusion: Train Hard. Fuel Smarter. Modern sports science is clear: Protein supports endurance adaptation Carbohydrates drive performance Electrolytes protect fluid balance Caffeine improves output Recovery nutrition determines progress Running breaks the body down. Nutrition builds it back up. If you want to improve performance, reduce injury risk, and recover faster, start with the fundamentals, and choose supplements supported by strong evidence.

The Ultimate Guide to Protein Supplements in NZ Protein supplements are an essential part of reaching your fitness goals, whether you're focused on building muscle, recovery, or general health. With so many options available in New Zealand, it’s important to understand which type of protein works best for your lifestyle and goals. In this guide, we’ll cover the basics of protein supplements—whey protein, plant-based protein, mass gainers, and protein bars—so you can get started on the right track. Why Protein Supplements Matter Protein is key to muscle repair, growth, and overall health. Whether you're aiming to gain muscle, lose weight, or maintain a balanced diet, protein supplements help bridge the gap when you can't get enough from food alone. They’re convenient, effective, and ensure your body gets the necessary protein to support your fitness journey. Here’s a broad overview of the most common types of protein supplements available in NZ: Whey Protein: Popular and Fast-Absorbing Whey protein is a go-to choice for fitness enthusiasts. It’s fast-absorbing, making it ideal for post-workout recovery and muscle growth. Whether you’re looking to increase your muscle mass or recover faster after intense exercise, whey protein can offer the boost you need. Want to learn more about how whey protein supports your fitness goals? Check out our complete guide to whey protein supplements. Explore our range of whey protein options here. Plant-Based Protein: Vegan-Friendly and Clean For those following a vegan or dairy-free diet, plant-based protein is the perfect alternative. Sourced from ingredients like peas and brown rice, plant protein is a clean, sustainable way to fuel muscle recovery and growth without relying on animal products. Curious about the benefits of plant-based protein? Read our detailed guide here. Discover our plant-based protein selection here. Mass Gainers: Protein for Muscle and Weight Gain If you're looking to gain muscle and increase your calorie intake, mass gainers are an excellent option. These supplements combine protein with carbohydrates, making them ideal for those who struggle to consume enough calories through food alone. Whether you're bulking up or looking to pack on some serious muscle, mass gainers can help you achieve your goals faster. Find the best mass gainers in NZ here. Protein Bars: Quick and Convenient Need a quick protein boost on the go? Protein bars are a convenient option when you’re busy or traveling. They offer an easy way to hit your daily protein target, whether you’re snacking between meals, fueling up post-workout, or just need a nutritious option on a tight schedule. Explore our range of protein bars here. Choosing the Right Protein Supplement With so many protein supplements available, how do you choose the right one? The answer depends on your personal goals and lifestyle. Are you focused on quick post-workout recovery, or do you need a plant-based solution? Are you trying to gain weight, or simply looking for a convenient snack to boost your daily protein intake? Here’s a quick guide to help you decide: If you need a fast-absorbing protein after exercise, whey protein is your best bet. For those with dietary restrictions like vegan or dairy-free, plant-based protein offers a clean alternative. Struggling to consume enough calories? Mass gainers can help you bulk up and hit your muscle-building goals. Busy lifestyle? Protein bars are perfect for quick, easy protein on the go. Understanding your needs and goals is key to finding the perfect protein supplement. Explore our full range of protein supplements in NZ and discover the right fit for you. Shop our complete range of protein supplements here.

Top 6 Whey Protein Powders in NZ: The Best Choices for Your Fitness Goals Choosing the right whey protein can be overwhelming with so many options available, but selecting the right one for your fitness needs is crucial. Whether you’re aiming to build muscle, recover faster, or simply boost your daily protein intake, we’ve got you covered. Here’s a breakdown of the top 6 whey protein powders in New Zealand, each with its own unique benefits. 1. Optimum Nutrition Gold Standard 100% Whey Protein Powder When it comes to whey protein, Optimum Nutrition Gold Standard 100% Whey is the industry leader. This high-quality blend of whey protein isolate and concentrate offers 24g of protein per serving with just 1g of fat and 3g of carbs, making it ideal for muscle recovery and growth. With its great taste and excellent mixability, it's no wonder it's a top seller worldwide. Shop Optimum Nutrition Gold Standard Whey Protein here Clean Nutrition Whey Protein Powder If you’re looking for a clean and simple whey protein, Clean Nutrition Whey Protein is a top choice. With no artificial additives or fillers, this product delivers 22g of high-quality protein per serving. It’s perfect for those who want to keep their supplements pure and straightforward, supporting muscle growth and recovery with nothing extra. Shop Clean Nutrition Whey Protein here MuscleTech Nitro Tech 100% Whey Gold Protein Powder For those looking for a protein powder with an extra edge, MuscleTech Nitro Tech 100% Whey Gold offers premium protein with added amino acids for enhanced recovery. With 24g of protein per serving, it combines whey protein isolate and peptides to deliver fast absorption, helping you repair muscles quickly after intense workouts. Shop MuscleTech Nitro Tech 100% Whey Gold here Musashi High Protein Powder Musashi High Protein Powder is known for its higher protein content, delivering a powerful 30g of protein per serving. This makes it ideal for anyone who requires more protein to support intense training or muscle-building goals. Musashi’s blend ensures you get the nutrients needed for recovery and growth without unnecessary carbs and fats. Shop Musashi High Protein Powder here Optimum Nutrition Gold Standard 100% Whey Isolate For those who are lactose-sensitive or looking for a leaner protein option, Optimum Nutrition Gold Standard 100% Whey Isolate is an excellent choice. With 25g of pure whey protein isolate per serving, it provides a higher protein-to-calorie ratio, making it perfect for anyone focused on building lean muscle or managing their calorie intake. Shop Optimum Nutrition Whey Isolate here Nothing Naughty Whey Protein Powder Nothing Naughty Whey Protein is a fantastic New Zealand-made protein that offers an affordable yet high-quality option. Sourced from grass-fed dairy, it provides 23g of protein per serving with a clean ingredient list. This product is perfect for those who want to support local brands while getting a great-tasting, effective protein supplement. Shop Nothing Naughty Whey Protein here Conclusion: Find the Best Whey Protein for Your Goals Whether you're looking for high protein content, fast absorption, or a clean, additive-free option, these top 6 whey protein powders have something for everyone. Each one offers unique benefits, making it easy to find the perfect fit for your fitness goals. Explore our full range of whey protein products and start enhancing your nutrition today. Not sure? Check out our Ultimate Guide to Purchasing Whey Protein. Browse our full range of whey protein powders here. By trying any of these top options, you’ll be well on your way to achieving your muscle-building and recovery goals!