Supplements

Proper hydration is essential for performance, recovery, and overall health. Whether you're training for a marathon, working out at the gym, or simply trying to stay hydrated throughout the day, choosing the best electrolyte supplement in 2026 can make a noticeable difference. Electrolytes like sodium, potassium, magnesium, and calcium help regulate fluid balance, support muscle contractions, and maintain nerve function. When you sweat during exercise or lose fluids through heat, these minerals must be replaced to prevent dehydration, fatigue, and muscle cramps. Today’s sports hydration market includes a wide range of products, from zero sugar electrolyte powders for keto diets, to high-performance drink mixes for endurance athletes, to clean daily hydration formulas with natural ingredients. In this guide, we’ve ranked the top electrolyte supplements in 2026, grouped into three key categories: Best Zero Sugar Electrolytes Best Electrolytes for Endurance & Sport Best Electrolytes for Daily Hydration Browse while you read by exploring our Electrolyte Supplement Collection.   Quick Picks: Top Electrolytes for Different Needs If you’re looking for the right hydration formula quickly, here are our top picks based on different training goals and hydration needs. Keto and low-carb diets → Nothing Naughty Low Carb Hydration Powder Sugar-free → Elyte Hydration Powder Sachets Heavy sweating and hot climates → Precision Hydration PH 1000 Electrolyte Drink Mix Endurance racing and high-carb fueling → PURE Performance+ Race Fuel Electrolyte Drink Mix General endurance training and racing → SiS Go Electrolyte 1.6kg Convenient hydration tablets → SiS Hydro Tablets Natural electrolyte drink mix → Skratch Labs Hydration Sport Drink Mix Everyday moderate exercise and general electrolyte support → Clean Nutrition Electrolyte Hydration Hydration + other health benefits → Dr Hydrate All-In-One Hydration Formula   How Electrolyte Supplements Work Electrolytes: Electrolytes are charged minerals like sodium, potassium, magnesium, calcium, and chloride that regulate fluid balance, nerve signalling, muscle contractions, and heart rhythm. When you sweat during training, you primarily lose sodium and chloride, with smaller losses of potassium and magnesium. If you replace fluid without replacing sodium, hydration efficiency can decline, which may lead to fatigue, reduced performance, and headaches after exercise. Carbohydrates: Many electrolyte hydration formulas include a small amount of carbohydrate, which helps transport sodium and water across the intestinal wall through the sodium–glucose transport mechanism (SGLT1). This improves fluid absorption compared with water or electrolytes alone, which is why many sports hydration drinks combine carbohydrates with electrolytes during longer workouts and races. However, more carbohydrates isn’t necessarily better. Learn more in our guide: The Overlooked Ingredient in Electrolyte Drinks That Changes How Fast You Hydrate Understanding electrolyte balance helps you choose the right hydration strategy based on your training, sweat rate, and environment. For a deeper breakdown of hydration science and how electrolyte formulas differ, read our full guide: Electrolyte Supplements Explained: Benefits, Science & How to Choose the Right Formula. Best Electrolyte Supplements for Endurance & Sport Athletes training for running, cycling, triathlon, or endurance sports often require electrolyte supplements that combine hydration with carbohydrate fueling. These sports drink mixes help maintain energy levels, electrolyte balance, and performance during long workouts or races. PURE Performance+ Race Fuel Electrolyte Drink Mix Best for: High-carb endurance fuelling and gut training Key Stats (Per 450ml Serve)90g Carbs | 651mg Sodium | HASTA tested PURE Performance+ Race Fuel Electrolyte Drink Mix is designed for endurance athletes who need to sustain high carbohydrate intake during long training sessions and races. Unlike most hydration supplements that primarily focus on electrolytes with minimal-to-moderate carbohydrates, Race Fuel delivers a large carbohydrate load alongside electrolytes. This allows it to function as a primary fuel source when gels or solid foods are impractical, helping athletes meet aggressive fuelling targets through fluid alone. Why it stands out Single sachets and large bags available Cluster Dextrin™ for rapid digestion and steady energy High electrolyte content Unflavoured options to reduce flavour fatigue Can be used as a sole source of fuel during long efforts HASTA certified and made in New Zealand Shop PURE Performance+ Race Fuel SiS Go Electrolyte 1.6kg Best for: Balanced hydration and carbohydrate intake during endurance exercise Key Stats (Per 500ml Serve)36g carbs | 500mg Sodium | Informed Sport tested SiS GO Electrolyte uses an isotonic formula that sits between hypotonic hydration drinks and high-carbohydrate fuels. This balance allows athletes to take in a useful amount of carbohydrate while maintaining steady fluid absorption, helping reduce the risk of stomach discomfort that can occur with more concentrated drinks. Its carbohydrate source is primarily maltodextrin, known for quick digestion and steady energy delivery. Why it stands out Easy to drink over long sessions without feeling heavy Primarily maltodextrin-based for fast, easily digested energy High sodium content to support hydration and fluid balance Shop SiS Go Electrolyte 1.6kg Precision Hydration PH 1000 Electrolyte Drink Mix Best for: Heavy sweaters, hot climates, high-sodium hydration Key Stats (Per 500ml Serve)500mg Sodium | 16.5g Carbs | Informed Sport tested Precision Hydration PH 1000 Electrolyte Drink Mix is designed for athletes who lose large amounts of sodium through sweat, particularly during training or racing in hot or humid environments. With 1,000mg of sodium per litre when mixed as directed, it provides a significantly stronger electrolyte concentration than many standard hydration drinks. The formula also includes a light 3% carbohydrate concentration, helping support fluid absorption. Why it stands out Available in sachets for easy mixing during training or racing 1,000mg sodium per litre to replace electrolytes lost through heavy sweating Hypotonic 3% carbohydrate formula supports efficient fluid absorption Designed for athletes training in hot climates or high sweat conditions Mild citrus flavour helps reduce flavour fatigue during long sessions Informed Sport tested for quality and athlete confidence Shop Precision Hydration PH 1000 Electrolyte Drink Mix Best Zero Sugar Electrolyte Supplements Zero sugar electrolyte supplements are ideal for people following keto, low-carb, or fasting diets, or athletes who want higher electrolyte intake without over-doing carbohydrate intake. These electrolyte drink mixes focus on delivering high sodium and mineral content without sugar, making them popular for fasted training, hot weather workouts, and heavy sweating. Elyte Hydration Powder Sachets Best for: Daily hydration, heavy sweating, zero-sugar electrolyte replenishment Key Stats (Per 500-1100ml Serve) 1000mg sodium | 500mg potassium | Zero sugar ELYTE Hydration is a zero-sugar electrolyte drink designed to support hydration and electrolyte balance without added carbohydrates, making it suitable for daily hydration, fasted training, or low-carb nutrition strategies. Why it stands out Convenient single serve sachets Balanced electrolyte blend to support fluid balance and muscle function Helps replenish salts lost through sweat and daily activity Clean ingredient profile with natural flavours and stevia Suitable for low-carb, keto, or fasted training approaches Shop ELYTE Hydration Electrolyte Drink Mix SiS Hydro Tablets Best for: Low-calorie hydration, hot conditions, shorter training sessions Key Stats (Per 500ml Serve) 870mg sodium | <0.5g sugar | Informed Sport tested SiS Hydro Tablets are designed for hydration-first electrolyte support without added carbohydrates, making them useful when electrolyte balance is the priority rather than energy intake. The tablets dissolve easily in water to deliver a light, refreshing electrolyte drink suited to shorter workouts or hot conditions. Why it stands out Effervescent tablet format for convenient on-the-go hydration Formulated with a scientifically proven sodium concentration (30mmol/L) Originally developed for the British Sailing Team to compete at the 2008 Beijing Olympics Optional caffeine flavours Formulated to support fluid retention and sweat replacement Light taste that’s easy to drink during exercise Shop SiS Hydro Tablets Nothing Naughty Low Carb Hydration Best for: Low-carb lifestyles, everyday hydration, light activity Key Stats (Per 200ml Serve) 80mg Sodium | 93mg Potassium | Zero sugar Nothing Naughty Low Carb Hydration Powder is designed for sugar-free hydration with a more potassium-balanced electrolyte profile. Compared with many sports hydration formulas that prioritise high sodium for sweat replacement, this mix provides a potassium-forward balance. This can be particularly useful on low-carb or ketogenic diets, where restricting fruits and starchy vegetables often reduces dietary potassium intake. Why it stands out Potassium-dominant electrolyte profile Naturally sweetened with erythritol and thaumatin Keto-friendly and gluten free Made in New Zealand Shop Nothing Naughty Low Carb Hydration Powder Best Electrolytes for Daily Hydration Not everyone needs high-dose sports hydration formula. Many people simply want a clean electrolyte supplement for everyday hydration. These options are ideal for day-to-day training, general wellness, light workouts, travel hydration, and hot climates. Clean Nutrition Electrolyte Hydration Best for: Everyday hydration, light training, hot climates Key Stats (Per 200ml Serve) 10.8g carbs | 56mg Sodium | 68 mg Potassium Clean Nutrition Electrolyte Hydration Powder is formulated as a hypotonic electrolyte drink, combining a light carbohydrate concentration with key electrolytes to support efficient fluid absorption. While it isn’t as high in electrolytes as some performance-focused hydration formulas, this lighter profile can still support everyday hydration or lighter training, where sweat losses are typically lower. It also provides more potassium than sodium, making it better suited to general electrolyte balance rather than high-sweat endurance replacement. Why it stands out Hypotonic formula designed for faster fluid absorption Supports daily energy levels Electrolytes including sodium, potassium, magnesium, and calcium Naturally flavoured Made in New Zealand Shop Clean Nutrition Electrolyte Hydration Powder Skratch Labs Sport Hydration Mix Best for: Daily training, endurance workouts, light race fueling Key Stats (Per 350-500ml Serve) ~380mg sodium | ~20g carbohydrates | Low-osmolality formula Skratch Labs Sport Hydration Mix is supports consistent hydration during everyday training, with a light carbohydrate and electrolyte balance that’s easy to drink session after session. It uses real fruit flavouring instead of artificial sweeteners, helping keep the drink light and palatable during longer workouts. While gentle enough for daily use, the combination of sodium and simple carbohydrates can also support hydration and steady energy during longer races or endurance efforts. Why it stands out Supports hydration during everyday training and general activity Provides light carbohydrate energy without the heaviness of high-carb drinks Helps replace electrolytes lost through sweat Low-osmolality formula supports fluid absorption and gut comfort Real fruit ingredients help reduce flavour fatigue Shop Skratch Labs Hydration Mix Dr Hydrate All-In-One Hydration Formula Best for: Daily wellness hydration, recovery support, nutrient-rich hydration Key Stats (Per 600-700ml Serve) 2.5g carbs | 210mg sodium | HASTA tested Dr. Hydrate takes a more comprehensive approach to hydration, combining electrolytes with vitamins, minerals, amino acids, and probiotics. This makes it highly suitable as a daily wellness hydration drink, supporting recovery, metabolism, and general health alongside fluid balance. Why it stands out Available in sachets and jar Combines electrolytes with amino acids to support recovery and muscle function Includes B vitamins and trace minerals for metabolic and energy support Contains probiotics to support digestion and nutrient absorption Sugar-free formula, suitable for keto and low carb diets Designed as an all-in-one hydration and wellness supplement Shop Dr. Hydrate Other Electrolyte Supplements Worth Considering While the supplements above are among the best electrolyte powders and drink mixes in 2026, several other hydration products are also worth mentioning depending on your needs. Other highly-rated electrolyte options are: PURE Electrolyte Hydration 500g - Natural, NZ made formula to support endurance Switch Nutrition Hydrate Sugar-Free Electrolytes - Electrolytes + taurine and CoffeeBerry™ for an energy boost Horleys Replace Hydration 1.6kg - Cost effective, reliable endurance formula Each of these products offers a slightly different balance of electrolytes, carbohydrates, and convenience. Conclusion: Choosing the Best Electrolyte Supplement in 2026 The best electrolyte supplement ultimately depends on how you train, how much you sweat, and what your hydration goals are. Endurance athletes training for marathons, triathlons, or long cycling sessions often benefit from hydration formulas that combine electrolytes with carbohydrates to support both fluid absorption and sustained energy. Products like Precision Fuel & Hydration, PURE Race Fuel, and SiS GO Electrolyte are designed for this balance. For those following low-carb or ketogenic diets, or training in a fasted state, zero sugar electrolyte supplements help maintain electrolyte balance without adding carbohydrates. Options like ELYTE Hydration, SiS Hydro Tablets, and Nothing Naughty Low Carb Hydration focus on delivering key minerals without sugar. If your goal is everyday hydration, lighter electrolyte drinks such as Clean Nutrition Electrolyte Hydration, Skratch Labs Sport Hydration Mix, or Dr Hydrate can support fluid balance during regular training, hot weather, or daily activity. Hydration needs can vary widely between individuals. Factors like training duration, sweat rate, climate, and diet all influence how much sodium and other electrolytes you may need. Choosing a formula that matches your training style and hydration needs can help support consistent performance, better recovery, and more effective fluid balance. If you're still unsure which products are right for you, explore our full Electrolyte Supplement Collection, contact us for advice, or read our guide: Electrolyte Supplements Explained: Benefits, Science & How to Choose the Right Formula.

Most people assume hydration drinks work because of electrolytes. While sodium, potassium, and magnesium are important, they’re not the whole story. In fact, the speed at which electrolyte drinks hydrate you depends heavily on carbohydrate concentration and how it affects fluid absorption in the gut. A small amount of carbohydrate, at the right concentration, can significantly increase how quickly fluids move from your digestive system into your bloodstream. This principle is so reliable that it’s used in medical oral rehydration therapy in hospitals. But hydration formulas vary widely. For many reasons, some electrolyte drinks contain no carbohydrate at all, others contain too much, and some use specialized carbohydrate sources designed specifically for endurance athletes. Understanding these differences can help you choose the right hydration strategy for your training environment, intensity, and goals. New to electrolytes and want to learn the basics first? Check out our blog: Electrolyte Supplements Explained: Benefits, Science & How to Choose the Right Formula Browse while you read by exploring our Electrolyte Supplement Collection   Why Water Alone Doesn’t Always Hydrate Well During Exercise Lets start with water on its own. Water is essential for life, but during exercise it isn’t always the most efficient way to rehydrate. When you sweat, you lose both: Water Electrolytes (especially sodium) If you sweat lots and replace only water, two things can happen: Blood sodium levels become diluted. The body may increase urine production, reducing fluid retention. This is why athletes drinking only water during long sessions often find themselves: Needing to drink large volumes Urinating frequently Still feeling thirsty That’s where electrolytes come in. Electrolytes help retain the fluid you drink, while small amounts of carbohydrate can accelerate absorption. Note that there is a key difference between fluid retention and fluid absorption, more on this later in the blog. Together, electrolytes and carbohydrates combined create a much more efficient hydration system than water alone. This is one reason properly formulated electrolyte drinks can hydrate faster than water during exercise, particularly when they contain the right balance of sodium and carbohydrate.   Why Electrolytes Alone Still Help Hydration Before we talk about carbohydrates, it’s important to clarify something: Zero-carb electrolytes can still improve hydration. Electrolytes, especially sodium, help your body retain water. When sodium levels increase in the bloodstream, the body tends to hold onto fluid rather than excreting it quickly through urine. This helps maintain: Blood plasma volume – a decrease in blood plasma volume causes your blood to be thicker and harder to pump around the body, resulting in an increase in heart rate and perceived effort. Fluid balance – when fluid balance drops, you feel thirstier, more fatigued, and your endurance and power output can decline as dehydration begins to affect performance. Thermoregulation during exercise – poor hydration makes it harder for your body to dissipate heat, causing you to overheat faster, feel drained earlier, and struggle to maintain pace or intensity. Muscle and nerve function – inadequate electrolyte levels can disrupt nerve signalling and muscle contractions, increasing the likelihood of cramps, weakness, and reduced coordination during exercise. This is why electrolyte supplements can still improve hydration even without carbohydrates, they still contribute to deterring the negative effects listed above. Zero-carb electrolyte formulas can be useful when: Water retention is the primary goal Exercise intensity is moderate You’re training in hot environments You want to avoid extra calories However, while electrolytes help your body retain fluids, they don’t maximize the speed of absorption. That’s where carbohydrate enters the picture.   The Sodium + Glucose Hydration Mechanism Inside the lining of your small intestine is a transport protein called SGLT1 (Sodium-Glucose Linked Transporter 1). Its role is simple: It pulls glucose and sodium into intestinal cells together. When this happens, water follows automatically via osmotic pressure. Think of it like a hydration conveyor belt: Glucose + Sodium → Pulled into intestinal cells → Water follows This mechanism dramatically improves how efficiently fluid moves from your gut into circulation. Without glucose present: Sodium absorption slows Water absorption slows With a small amount of glucose present: Sodium transport increases Water follows faster This is the same physiological principle used in hospital oral rehydration solutions to treat dehydration.   The Hydration Sweet Spot: 2–6% Carbohydrate (Hypotonic) While glucose helps hydration, the concentration matters. Research consistently shows the optimal range for fluid absorption is roughly 2–6% carbohydrate. That equals 20–60 grams of carbohydrate per litre of fluid.  Carbohydrate Level Carbs per Litre Effect 0% 0g Hydration can improve from electrolytes 2-6% 20-60g Fastest fluid absorption 8-10%+ 80g+ Slower digestion and risk of GI distress Within the 2–6% range, drinks remain light enough to move quickly through the stomach while still activating the glucose-sodium transport system. This combination allows rapid delivery of fluid into circulation. This is why mixing your electrolyte powder with the recommended amount of water matters. It creates the correct carbohydrate concentration for efficient hydration. Many sports hydration drinks are designed within this carbohydrate range, allowing them to hydrate faster than plain water while still supporting performance during exercise. When Carbohydrate Levels Get Too High Some hydration formulas sports drinks contain 8–12% carbohydrate solutions. These are generally intended to be used when carbohydrate intake is the priority, such as doing long-duration high intensity exercise in cool temperatures where carbs are being used, but sweat rates are relatively low. However, when a formula reaches an 8–12% carbohydrate solution, digestion slows. High-carbohydrate drinks can: Slow gastric emptying Increase GI discomfort Cause bloating or stomach sloshing Delay fluid absorption Instead of hydrating efficiently, the body has to process the carbohydrate load first. But this doesn’t mean higher-carb drinks are bad, they simply serve a different purpose: energy delivery. Worth noting is that in very concentrated drinks, the high carbohydrate content can pull water into the small intestine so the body can dilute the mixture before absorbing it. During exercise, this can temporarily slow how much fluid reaches your bloodstream, which may temporarily worsen or delay rehydration. If you use a hydration supplement and often struggle with GI distress and dehydration, check to make sure you’re using the correct powder to water ratio, or try a different powder with slightly less carbohydrates. How Cluster Dextrin Changes the Equation Some modern endurance drink mixes use Cluster Dextrin® (Highly Branched Cyclic Dextrin) as their primary carbohydrate source. Cluster dextrin has a much lower osmolality compared with traditional carbohydrate sources like glucose or maltodextrin. This allows drinks to deliver high amounts of carbohydrate while still emptying from the stomach relatively quickly. For endurance athletes, this can provide several advantages: Faster gastric emptying compared with many traditional high-carb drinks Reduced risk of GI discomfort during long sessions or races More stable energy delivery without large blood sugar spikes The ability to consume higher carbohydrate amounts through fluids This is why some premium race-focused formulas can deliver 60–90g+ of carbohydrates per serving while still remaining tolerable for many athletes. These formulas are often used in: Endurance cycling Marathon running Triathlon Ultra-distance events However, even with improved carbohydrate sources, very high-carbohydrate drinks are still designed primarily for fueling rather than hydration. For everyday training or hydration-focused use, lower carbohydrate electrolyte formulas typically provide faster fluid absorption and better hydration efficiency.   What Is an Isotonic Drink? Hydration drinks are often categorized based on tonicity, which describes the concentration of dissolved particles relative to blood.  Type Description Carb Level Primary Use Hypotonic Lower concentration than blood 0-6% Fast hydration Isotonic Similar concentration to blood ~6-8% Hydration + energy Hypertonic Higher concentration than blood 8%+ Energy delivery You may also hear the term osmolarity, which refers to the total number of dissolved particles in a solution. In practice, both tonicity and osmolarity influence how quickly fluids move across intestinal membranes. Isotonic drinks sit in the middle of the hydration spectrum. They provide meaningful carbohydrate energy while still delivering fluids relatively efficiently. They are particularly useful when: Exercise lasts longer than 90 minutes Carbohydrate intake becomes important Training occurs in cooler environments Athletes need steady fuel delivery In cooler conditions, sweat loss is often lower, so the priority can shift slightly toward energy supply rather than maximum hydration speed.   How Food and Energy Gels Affect the Tonicity of Your Sports Drink One factor often overlooked in hydration planning is what else you consume during exercise. Even if your sports drink is perfectly formulated, adding gels, chews, or solid food changes the concentration of carbohydrates in your stomach. Your digestive system sees one combined mixture, not separate sources of fuel and fluid. For example: Intake Example Result 3-4% carb drink Fast hydration Isotonic drink Balanced hydration + energy Isotonic drink + gel Higher carbohydrate concerntation Isotonic drink + multiple gels Potentially hypertonic mixture, GI distress *Assuming all consumed within a 45-90 min timeframe.  Once that mixture becomes too concentrated, gastric emptying slows and hydration efficiency drops. Why Gels Recommend Water Most energy gels suggest: “Consume with water.” This is because gels are extremely concentrated carbohydrate sources, often 20–30g of carbohydrate in a small packet. Drinking water helps dilute the mixture in your stomach, bringing it closer to an isotonic range that your body can process comfortably. Some gels are formulated to be isotonic and don't require additional water aside from what you would regularly consume. Without enough water, athletes may experience: Stomach discomfort Slower digestion Reduced fluid absorption Why Sweat Rate Changes Hydration Needs Hydration needs vary widely between athletes. Sweat rates can range from less than 0.5L to over 1.5L per hour, depending on: Body size Exercise intensity Temperature and humidity Individual physiology Some athletes also lose significantly more sodium in sweat. These individuals often benefit from: Higher electrolyte intake More structured hydration planning Drinking regularly rather than relying on thirst Understanding your sweat rate helps determine whether you need: Basic electrolyte hydration Higher sodium formulas Additional carbohydrate fueling The Hydration Spectrum Hydration and fueling exist on a spectrum. Choosing the right option depends on exercise duration, temperature, and fueling needs.   The Main Takeaway Hydration isn’t just about drinking water or adding electrolytes. The real key lies in how fluids move through your digestive system. Key Points Hydration isn’t just about electrolytes. The concentration of carbohydrates in a drink significantly affects how quickly fluids are absorbed. Electrolytes help retain fluid, supporting blood plasma volume, thermoregulation, and muscle function during exercise. Small amounts of carbohydrate (2–6%) accelerate hydration by activating the sodium–glucose transport system (SGLT1) in the intestine. Too much carbohydrate (8–12%+) can slow hydration, increasing the risk of stomach discomfort and delayed fluid absorption. High-carbohydrate drinks are primarily designed for fueling, not maximum hydration speed. Cluster Dextrin® allows higher carbohydrate intake with less GI distress, making it useful for endurance athletes needing large amounts of fuel. Hydration strategy should match your training conditions, including exercise duration, sweat rate, temperature, and fueling needs. Understanding how electrolytes, carbohydrate concentration, and drink formulation interact can help you choose the right hydration strategy for both performance and comfort during training and racing. Need guidance on what electrolyte formula is right for you? Check out our guide: Electrolyte Supplements Explained: Benefits, Science & How to Choose the Right Formula   Ready to Optimize Your Hydration? If you want hydration formulas designed around proper electrolyte balance and optimal carbohydrate concentration, explore our Electrolyte Collection to find performance hydration solutions built for real training conditions. Unsure where to start? Check out our blog Top 9 Best Electrolyte Supplements in 2026 for Hydration, Sport & Daily Health

Hitting the wall mid-race is every runner’s nightmare, and poor fueling is usually to blame. Choosing the best running gels in 2026 can make the difference between fading in the final kilometres and finishing strong. Whether you’re training for your first half marathon, building toward a full marathon, or preparing for an ultra, dialing in your fueling strategy is essential. The right running gel helps you maintain steady energy, improve endurance, and avoid the dreaded mid-run crash. In this guide, we’ve ranked the best running gels available this year, including high-carb options, caffeine-powered formulas, electrolyte-packed blends, and easy-to-digest isotonic gels, so you can confidently choose the right fuel for your training and race-day goals.   Top 7 Running Gels in 2026 SiS GO Isotonic Energy Gel PURE Fluid Energy Gels Maurten Gel 160 Precision Fuel PF 90 Gel SiS Beta Fuel + Nootropics Energy Gels GU Energy Gel USN ISO Fuel Energy Liquid Gels Now, let’s take a closer look at each gel and why it earns its place in the 2026 rankings. Browse while you read by exploring our full energy gel collection.   SiS GO Isotonic Energy Gel Easiest Energy Gel to Consume If you struggle with thick gels, SiS GO Isotonic is one of the easiest to take mid-run. This is a fantastic option for beginner runners, those who don’t like thick gels, or those prone to stomach discomfort. Shop SiS GO Isotonic Gels here   PURE Fluid Energy Gels Most Natural & NZ-Made Option If you prefer a cleaner ingredient profile, PURE Fluid Energy Gels are a fantastic locally trusted choice. Great for runners who want a simpler ingredient list without sacrificing performance. Shop PURE Fluid Energy Gels here   Maurten Gel 160 Easiest on the Stomach Used by elite marathoners worldwide, Maurten’s hydrogel technology helps encapsulate carbohydrates for smoother absorption and reduced GI distress. It has a mild citrus flavour profile to minimise flavour-fatigue. The Maurten Gel 160 is particularly powerful for runners training for high-carb strategies (80–100g carbs per hour). Shop Maurten Gel 160 here   Precision Fuel PF 90 Gel Highest Carb Energy Gel If you’re pushing your carb intake higher in 2026, Precision Fuel PF 90 Gel is the ultimate high-capacity option. Known as the “jumbo gel,” it delivers a massive 90g of carbohydrate per pouch (equal to three standard gels) in one convenient, resealable format. Ideal for marathoners, ultra runners, and Ironman athletes who want maximum fuel without carrying multiple single-use gels. Shop Precision Fuel PF 90 Gel here   SiS Beta Fuel + Nootropics Energy Gels Most Caffeinated Energy Gel If you want maximum mental and physical performance in one gel, the SiS Beta Fuel + Nootropics Energy Gel is the most powerful option in the lineup for 2026. Designed for endurance events lasting 2+ hours, this advanced formula combines high-dose carbohydrates with cognitive enhancers to fuel both body and mind. Ideal for marathoners, Ironman athletes, and ultra runners who need sustained energy plus sharp focus late in the race. Shop SiS Beta Fuel + Nootropics Energy Gels here   GU Energy Gel Most Compact & Variety GU Energy Gel has been a reliable staple for years and continues to be a strong option in 2026. Affordable, effective, and easy to find your favourite flavour, making it ideal for long training blocks. Shop GU Energy Gels here   USN ISO Fuel Energy Liquid Gels Highest in Electrolytes If hydration and cramp prevention are a priority, USN ISO Fuel Energy Liquid Gels stand out as one of the highest-electrolyte options in 2026. Designed as an isotonic liquid gel, it delivers fast-absorbing carbohydrates alongside a comprehensive electrolyte blend, making it ideal for long, hot race conditions. Ideal for marathoners, ultra runners, and triathletes training or racing in hot conditions where sweat loss is high. Shop USN ISO Fuel Energy Liquid Gels here   Conclusion: Which Energy Gel Is Right for You? The best energy gels for running in 2026 depend entirely on your strategy: Want easy digestion with no water needed? → SiS GO Isotonic Prefer natural & NZ-made? → PURE Fluid Energy Gels Need something easy on the stomach for high-carb fueling? → Maurten Gel 160 Want maximum carbs in one serving? → Precision Fuel PF 90 Gel Need serious caffeine + mental focus? → SiS Beta Fuel + Nootropics Want a reliable all-rounder for training? → GU Energy Gel Training or racing in hot conditions? → USN ISO Fuel Energy Liquid Gels The key is testing your gels during long training runs, never on race day for the first time. At Sportsfuel, we’re constantly bringing in new and innovative running gels from leading brands, so there are always more great options to explore beyond the ones featured in this list. Ready to upgrade your fueling? Browse our full range of energy gels and find the perfect match for your next run.

If you’ve ever felt drained halfway through a workout, battled headaches after a long run, or struggled with muscle cramps at night, electrolytes might be the missing piece in your nutrition plan. Electrolyte supplements have exploded in popularity, from endurance athletes and gym-goers to office workers trying to stay hydrated. But what actually are electrolytes? Do you really need a supplement? And with so many options on the market, how do you choose the right one without getting swept up in the hype? In this guide, we’ll break down the science in practical terms, explain when supplementation makes sense, and help you choose the right formula for your training. If you're ready to optimise hydration and performance, explore our curated Electrolyte Supplement Collection featuring high-quality hydration formulas designed for real-world performance.   What Are Electrolytes? (And Why They Matter More Than You Think) Electrolytes are charged minerals that regulate: Muscle contractions Nerve signalling Fluid balance Blood pressure Heart rhythm The key electrolytes include: When you sweat, you primarily lose sodium and chloride, with smaller losses of potassium and magnesium. If you replace fluid without replacing sodium, plasma sodium concentration can drop, which can lower performance and increase fatigue. Hydration is not just about water. It’s about maintaining electrolyte balance.   Why Electrolyte Supplements Are So Popular in 2026 Modern training has changed Higher participation in endurance and hybrid events Growth in high-intensity functional training Increased sauna use Rise in ketogenic and low-carb dieting More people training in fasted states These factors all increase electrolyte demand. For people training 4-6 times per week, hydration strategy directly influences output, recovery, and adaptation. Electrolytes are also important for those who work in hot and humid conditions daily.  The Marketing FactorIt’s also fair to recognise that marketing has contributed to the rise in electrolyte products. Hydration is now more visible in mainstream health conversations, and that’s not entirely a bad thing. Greater awareness has helped people think more intentionally about fluid intake, daily mineral balance, and overall wellbeing. That said, electrolyte needs are highly individual. Light activity may not require high-dose formulas Intense training, heat exposure, or low-carb diets often justify them Everyday wellness support can benefit from lower-dose blends The key isn’t whether electrolytes are “necessary” for everyone, it’s matching the right formula to the right lifestyle.   Electrolyte Supplements Explained: What Actually Matters? Not all hydration products are equal. Many are underdosed. Others are simply high-sugar drinks with minimal sodium. Here’s what to look for. 1. Sodium Is King Sodium is the primary electrolyte lost in sweat. Moderate training: 300–600mg per session Heavy sweating/endurance: 700–1000mg per hour Electrolyte supplements with 100–150mg of sodium per serve are unlikely to significantly impact performance in serious training contexts, but can be useful for general health support by encouraging fluid intake.  What About Potassium? Potassium supports muscle contractions and cellular fluid balance, but sweat losses are relatively small and blood levels are tightly regulated. Including 100–300mg can help maintain balance, but high doses aren’t necessary for typical training sessions. And Magnesium? Magnesium supports ATP (energy) production and muscle relaxation, but depletion is usually long term, not within a single session. You don’t lose large amounts of magnesium in a single workout, and higher intra-workout doses can cause GI discomfort. It’s generally more effective as a daily recovery mineral rather than a session-critical ingredient. 2. A Small Amount of Carbohydrate Improves Fluid Uptake This is one of the most misunderstood areas in sports hydration.A small amount of carbohydrate, more specifically a 2–6% solution (20–60g per litre), can significantly improve fluid absorption in the small intestine. Here’s why:In the intestinal lining, there’s a transport protein called SGLT1 (Sodium-Glucose Linked Transporter 1). This transporter: Pulls glucose and sodium into intestinal cells together Water then follows via osmotic gradient In simple terms: Glucose + Sodium = Faster water absorption Without glucose present, sodium absorption is slower. With a small carbohydrate presence, fluid delivery into circulation improves noticeably. This is the same physiological principle behind medical oral rehydration therapy used in hospitals. However, more carbohydrates does not equal better. If carbohydrate concentration exceeds ~8–10% (80g per litre), gastric emptying slows, which can: Increase GI distress Reduce fluid delivery speed Cause bloating That’s why smart performance formulas include just enough carbohydrate to enhance absorption, and not overwhelm digestion. Learn more about the role of carbohydrates for hydration in our blog: The Overlooked Ingredient in Electrolyte Drinks That Changes How Fast You Hydrate   3. When to Choose Carbs vs Zero-Sugar Choose electrolytes with carbohydrates if: Performing endurance events Training at high intensity Needing intra-workout fuel Training longer than 60–90 minutes Choose zero-sugar electrolytes if: You're a heavy sweater that wants higher electrolyte intake without over-doing carbohydrate intake Following low-carb or keto Training at low intensity for under 60 minutes Using electrolytes primarily for general fluid replacement, not sport performance At Sportsfuel, our Electrolyte Supplement Collection includes both carbohydrate-enhanced performance blends and clean zero-sugar options, allowing you to match hydration to your lifestyle and training demands.   Signs You May Need Electrolyte Support You may benefit from electrolyte supplementation if you experience: Frequent muscle cramps Headaches post-training Dizziness in hot conditions Noticeable salt residue on clothing Decline in alertness and performance during longer sessions A common mistake is assuming magnesium alone fixes cramps. During active sweat loss, sodium depletion is often the primary issue. Electrolytes for Different Training Goals Endurance Athletes Prioritise: Higher sodium (500–1000mg per hour) 20–60g carbohydrates per hour Easy-mix powders or sachets Strength & Hypertrophy Focus on: 300–600mg sodium Moderate magnesium Optional low-dose carbohydrates for longer sessions Low-Carb / Keto Athletes Due to increased renal sodium excretion: Daily sodium support is often beneficial Zero-sugar electrolyte blends work well Magnesium can support neuromuscular recovery Pairing electrolytes with adequate protein intake can further support recovery and performance adaptation. We break down the best electrolytes for different goals in our blog: Top 9 Best Electrolyte Supplements in 2026 for Hydration, Sport & Daily Health   When Should You Take Electrolytes? Pre-workout:If fasted or training in heat, 20–30 minutes before. For long endurance events, taking electrolytes the day before can help pre-event hydration.  Intra-workout:For sessions longer than 60 minutes, or high-intensity training with heavy sweat loss, consume regularly throughout the session. Aim to spread intake evenly to reach: 300–1000mg sodium per hour (based on sweat rate) 20–60g carbohydrate per hour for endurance work Rather than waiting 45–60 minutes and drinking a large amount, take small mouthfuls every 5–15 minutes. This helps maintain plasma volume, supports normal neuromuscular function, and improves gastrointestinal comfort, all of which contribute to more effective hydration during prolonged exercise. Hydration works best when it’s steady and proactive, not reactive and rushed. Post-workout:Use electrolytes if sweat loss was heavy or you experience post-session fatigue.   Choosing the Right Electrolyte Supplement at Sportsfuel Inside our Electrolyte Supplement Collection, you’ll find hydration solutions tailored to: Endurance performance Strength training Low-carb lifestyles Everyday hydration   Are Electrolytes Found in Food? Yes, electrolytes are naturally present in many whole foods. For example: Sodium: salt, processed meats, many sauces,  Potassium: bananas, potatoes, yoghurt, leafy greens Magnesium: nuts, seeds, dark chocolate, legumes Calcium: dairy products, fortified alternatives During heavy training, high sweat loss, or heat exposure, replacing adequate sodium and fluids through food alone can be impractical. This is where electrolyte supplements offer advantages: Precise sodium dosing Faster fluid delivery Convenient use during training Easy adjustment based on sweat rate Whole foods build the foundation. Targeted electrolyte supplements help close the gap when performance demands increase   Key Takeaways Electrolytes regulate hydration, muscle function, and performance. Sodium is the most critical electrolyte during sweat loss. Small amounts of carbohydrate enhance fluid absorption via sodium-glucose transport. Too much carbohydrate slows absorption. Balance matters. Your ideal formula depends on training duration, intensity, and diet. Hydration isn’t just about drinking water. It’s about replacing what you lose, intelligently.   Ready to Hydrate Smarter? If you want to train harder, reduce fatigue, and support recovery with science-backed hydration, explore our curated range of performance-focused formulas. Find your ideal hydration solution in our Electrolyte Supplement Collection at Sportsfuel and optimise your performance from the inside out.   FAQ: Electrolyte Supplements Explained 1. Do electrolytes with carbs hydrate better than zero-sugar versions? In longer or high-intensity sessions, yes. Small amounts of carbohydrate enhance sodium and water absorption via intestinal transport mechanisms. 2. Can I take electrolytes every day? Yes, especially if you sweat heavily, train frequently, or follow a low-carb diet. 3. Are sports drinks the same as electrolyte supplements? Not necessarily. Many commercial sports drinks are under-dosed in sodium and overly high in sugar. Read the label to look for sodium 4. How much sodium do athletes actually need? Most active individuals benefit from 500–1500mg additional sodium during heavy training sessions, depending on sweat rate. 5. Is too much carbohydrate bad for hydration? High concentrations (above ~8–10%) can slow gastric emptying and reduce fluid absorption efficiency. Balance is key.

The Ultimate Guide to Plant-Based Protein in NZ: A Clean, Sustainable Source for Muscle Growth and Recovery Plant-based protein has become a leading choice for those who want to support muscle recovery, enhance overall health, or follow a vegan or dairy-free diet. In this ultimate guide, we’ll break down the key benefits of plant-based protein, the different types available, and how to choose the best one for your fitness goals. Plus, check out our Top 5 Plant-Based Protein Supplements in NZ for the top products on the market. Why Plant-Based Protein? Plant-based protein supplements are derived from a variety of plant sources, including peas, rice, hemp, and soy, providing a complete protein solution without relying on animal products. Whether you’re looking to recover faster from workouts, fuel muscle growth, or just increase your protein intake, plant-based protein offers an excellent, sustainable option. Here’s why plant-based protein stands out: Easy on Digestion: Free from lactose, plant proteins are gentler on the stomach, making them a great option for those who experience discomfort with dairy-based proteins. Nutrient-Dense: Many plant-based proteins come with added benefits, such as fibre, vitamins, minerals, and omega-3 fatty acids, giving you more than just protein. Environmentally Friendly: Plant-based proteins have a smaller environmental footprint compared to animal-derived products, offering a more sustainable way to meet your dietary needs. Want to learn more about the benefits of plant-based protein? Check out our in-depth blog on plant protein benefits here. Types of Plant-Based Protein Plant-based proteins come in various forms, each offering unique benefits. Here's a quick overview of the most popular types available in NZ: Pea Protein: One of the most popular plant-based proteins, pea protein is easily digestible, high in protein, and contains a good range of amino acids. It’s a great choice for those who are looking for a well-rounded option. Brown Rice Protein: While not a complete protein on its own, brown rice protein is hypoallergenic and works best when blended with other plant proteins. Hemp Protein: A natural source of omega-3 fatty acids, hemp protein is high in fibre and contains a variety of nutrients, making it a fantastic option for overall health. Soy Protein: A complete protein, soy is one of the most widely used plant-based proteins and is packed with essential amino acids. However, some people prefer to avoid soy due to personal or dietary reasons. At Sportsfuel, we carry a wide variety of plant-based protein powders from top brands like Nuzest, Clean Nutrition, and Nothing Naughty. If you’re looking for recommendations, check out our Top 5 Plant-Based Protein Supplements in NZ for a hand-picked selection of the best products available. How to Choose the Right Plant-Based Protein in NZ When selecting the best plant-based protein powder for your needs, keep these factors in mind: Your Fitness Goals: Are you focusing on muscle growth, recovery, or just increasing your daily protein intake? Blends like pea and rice proteins provide a complete amino acid profile, making them great for post-workout recovery and muscle growth. Dietary Needs: Whether you’re vegan, gluten-free, or have sensitivities to soy, there’s a plant-based protein that fits your lifestyle. Choose options that suit your dietary preferences. Taste and Mixability: Let’s face it—if your protein doesn’t taste good or mix well, you’re unlikely to stick with it. Check reviews and sample flavours to find a protein you’ll enjoy. Nutritional Value: Look at the protein content per serving, but also consider additional nutrients. Some plant proteins come with added fibre, omega-3s, or vitamins, boosting their overall value. Curious about the best plant-based protein powders on the market? Explore our Top 5 Plant-Based Protein Supplements in NZ to find out which products we recommend. Where to Buy Plant-Based Protein in NZ Sportsfuel offers a diverse range of plant-based protein supplements tailored to meet all dietary needs. Whether you’re new to plant protein or looking to upgrade your current product, we stock top-rated brands like Nuzest, Clean Nutrition, and Nothing Naughty—all known for their high-quality ingredients and great taste. Check out Sportsfuel’s full range of plant-based protein supplements here. Conclusion: Find the Best Plant-Based Protein in NZ Plant-based protein is an excellent way to meet your fitness goals, whether you’re looking to build muscle, recover faster, or simply increase your daily protein intake in a clean, sustainable way. With various types of plant-based proteins available, it’s easy to find the perfect supplement for your needs. Ready to make the switch to plant-based protein? Explore our full range of plant-based protein powders and fuel your body with the best clean, sustainable options available in New Zealand.

Clean and Sustainable Choices for Every Goal Switching to plant-based protein doesn't mean sacrificing quality or performance. With so many options on the market, it's easier than ever to find a supplement that suits your fitness goals, dietary preferences, and taste. Whether you’re looking for a clean, natural option or a protein powder packed with added nutrients, we’ve got you covered. Below are the top 5 plant-based protein supplements available in New Zealand that deliver on quality, nutrition, and flavour. 1. Clean Nutrition Pea Protein If you’re after a New Zealand-made product that’s as pure as it gets, Clean Nutrition Pea Protein is an excellent choice. Made from non-GMO yellow peas, this protein powder is free from gluten, dairy, and soy, making it perfect for those with food sensitivities. With 100% natural ingredients, it provides a clean, sustainable protein source without any artificial additives. Whether you’re looking to support muscle recovery or simply boost your daily protein intake, Clean Nutrition Pea Protein ticks all the boxes. Key Benefits: High protein content, minimal carbs and fats, no artificial ingredients. Perfect for: Those looking for a simple, clean protein powder. Shop Clean Nutrition Pea Protein here. 2. Nuzest Clean Lean Protein Nuzest is a well-established name in the world of plant-based supplements. Their Clean Lean Protein is made from premium European Golden Peas and is ideal for those wanting a high-quality, allergen-free option. This product is free from dairy, gluten, and soy, and it offers an impressive amount of protein with low carbs and fat. Plus, it’s easy to digest and available in a variety of flavours. Key Benefits: Highly digestible, allergen-friendly, high protein content. Perfect for: Anyone with dietary sensitivities seeking a versatile protein powder. Shop Nuzest Clean Lean Protein here. 3. Nothing Naughty Premium Pea Protein For a budget-friendly, natural option, look no further than Nothing Naughty Pea Protein. This New Zealand-made product is crafted from Canadian yellow peas and is entirely free from artificial additives. Like Clean Nutrition, it offers a simple, clean ingredient profile, making it a great everyday option for those who want an affordable but effective protein powder. It’s smooth, mixes well, and is great in smoothies, baking, or just with water. Key Benefits: 100% natural, affordable, and clean. Perfect for: Budget-conscious individuals looking for a high-quality plant-based protein. Shop Nothing Naughty Premium Pea Protein here. 4. Optimum Nutrition Gold Standard Plant Protein One of the most globally recognised names in the supplement industry, Optimum Nutrition offers a plant-based option that lives up to its name. Gold Standard Plant Protein is a blend of pea, rice, and sacha inchi proteins, providing a complete amino acid profile. It’s vegan-friendly, has no artificial colours, and mixes easily into shakes and smoothies. If you’re serious about recovery and muscle support, this one’s for you. Key Benefits: Complete amino acid profile, excellent mixability, great flavour options. Perfect for: Those looking for a well-rounded plant protein that supports muscle growth. Shop Optimum Nutrition Gold Standard Plant Protein here. 5. Balance Plant Protein If you're looking for a New Zealand-made product that prioritises performance, Balance Plant Protein is a top contender. It’s a blend of pea and rice proteins, enhanced with BCAAs and glutamine to support muscle recovery and endurance. Free from soy and gluten, Balance Plant Protein is naturally sweetened with stevia and has a smooth texture that blends well into shakes or recipes. Key Benefits: Added BCAAs and glutamine, no artificial additives, soy and gluten-free. Perfect for: Athletes looking for a high-performance plant protein with added recovery support. Shop Balance Plant Protein here.   Why Plant-Based Protein? Plant-based proteins are perfect for anyone wanting a clean, sustainable way to meet their protein needs without relying on animal products. Whether you're vegan, lactose intolerant, or just looking for a more eco-friendly option, plant proteins offer a complete amino acid profile and plenty of nutrients to support muscle recovery, growth, and general health. Plus, they’re often gentler on digestion and free from common allergens like gluten and dairy. Ready to Learn More? If you're new to plant-based protein or want to dive deeper into the benefits, be sure to check out our Ultimate Guide to Plant-Based Protein in NZ here. This guide breaks down everything you need to know about plant-based protein, from its benefits to how it stacks up against whey protein.   Find the Right Plant Protein for You If you're ready to make the switch or upgrade your current protein supplement, check out Sportsfuel’s full range of plant-based protein powders here. Each of these top 5 picks offers something unique, so you can find the perfect fit for your fitness goals.

The Ultimate Guide to Purchase Whey Protein in NZ Whey protein is a top choice for athletes, fitness enthusiasts, and anyone looking to increase their protein intake. It’s known for its fast absorption and complete amino acid profile, making it an ideal supplement for muscle growth and recovery. In this guide, we’ll cover everything you need to know about buying whey protein in New Zealand, along with tips on choosing the best option for your goals. Plus, check out our Top 6 Whey Protein Powders in NZ for a curated list of the best products available. Why Whey Protein? Whey protein stands out because it’s a complete protein, meaning it contains all nine essential amino acids. It’s quickly absorbed by the body, making it perfect for post-workout recovery. Whether you’re looking to build muscle, manage your weight, or simply meet your daily protein needs, whey protein can help. If you want a deeper dive into the specific benefits of whey protein, don’t miss our upcoming article on the benefits of whey protein, which explores why it's such a popular choice among fitness enthusiasts. Types of Whey Protein When shopping for whey protein, it’s important to know the different types available: Whey Protein Concentrate (WPC): A cost-effective option with moderate fat and carbs. Whey Protein Isolate (WPI): A higher-protein option with minimal fats and carbs, ideal for those wanting to manage calories. Hydrolyzed Whey Protein (WPH): Pre-digested for rapid absorption, great for sensitive stomachs and faster recovery. At Sportsfuel, we stock a variety of whey protein brands, including top names like Optimum Nutrition, Clean Nutrition, and Musashi. If you’re looking for recommendations, take a look at our guide to the Top 6 Whey Protein Powders in NZ, which highlights the best products on the market.  How to Choose the Right Whey Protein in NZ Here’s what to consider when selecting whey protein: Your Fitness Goals: Are you focusing on building muscle, losing weight, or just getting more protein? If muscle gain is your goal, whey concentrate is a great choice. For weight management, opt for whey isolate or hydrolyzed whey. Dietary Preferences: If you're lactose intolerant, whey isolate or hydrolyzed whey may be easier on your stomach due to lower lactose content. Taste and Mixability: Flavor is important! Choose a protein powder you’ll enjoy and that mixes well with water or your favorite smoothie. Read reviews to get a sense of how each product performs. Value for Money: Consider the cost per serving, not just the price of the tub. High-quality protein might come at a higher price, but you’ll get more benefits with fewer fillers. Where to Buy Whey Protein in NZ For those looking to buy whey protein in New Zealand, Sportsfuel offers a wide selection of top-rated products. We carry trusted brands like Optimum Nutrition, EHP Labs, and Clean Nutrition, ensuring you get the best quality at competitive prices. Shop our whey protein selection here. Conclusion: Find the Best Whey Protein in NZ Whey protein is an essential supplement for anyone serious about fitness, muscle recovery, or simply increasing their daily protein intake. With several options available, it’s easy to find the best whey protein to match your fitness goals and dietary needs.  Explore the best whey protein options in NZ here and start enhancing your fitness journey today.

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!

Eve Wellness are dedicated to period health, read their top tips to get you closer to a happier, less stressful period.

What is healthy coffee? Have you ever experienced that feeling of a caffeine crash? Well, you won’t get that from a Beforeyouspeak coffee. Why? They’ve taken the most delicious Arabica coffee and infused it with brain & body boosting vitamins, minerals and superfoods designed to improve your health, wellbeing and performance with every cup. How does drinking a Beforeyouspeak Coffee benefit me? Where do we start? Each of the Beforeyouspeak blends are designed to target a range of unique health goals from maximising your workouts, upgrading your skincare routine, finding rest and relaxation and improving your cognitive health!  How is it different to taking other supplements? Why take mountains of pills and powders everyday when you can just enjoy a coffee? At half the price of a barista coffee, you can get your daily dose of premium supplements and a caffeine kick in one delicious cup! Featured: Thermogenic Coffee Blend Let’s be real - we all know what a pre-workout is, but have you ever heard of a pre-workout coffee? This hardcore coffee blend is power-packed full of pre-workout ingredients you know and trust delivered in the right dosage for a pre-workout - including Caffeine, Green Tea Extract, L-Tyrosine, Lean GBB and Grains of Paradise.  What other coffee blends do Beforeyouspeak coffee have? Across mind, body & soul it’s safe to say living a healthy life goes far beyond working out in the gym. Beforeyouspeak have a range of coffee blends that cover all of your health bases (and goals).  Performance Coffee Get moving with this intensified vitality blend with powerful ingredients Turmeric, MCT Oil & Siberian Ginseng. Collagen Coffee Glow from the inside out with this all in one beauty elixir, with ingredients Marine Collagen, Silica, Proline & Biotin. Adrenal Decaf Coffee  Relax with this decaffeinated blend with nine powerful ingredients including Zinc, Ashwagandha & Camu Camu.

Reader, meet Eve. If you ever needed a friend who you could talk to about anything and everything to do with your health, hormones, and happiness - she’s your gal. In 2018, we conducted a survey of over 14,000 women to better understand their hormones and overall health so we could paint a picture of how women in New Zealand feel in themselves, and what role their bodies play in the determining of moods and wellness. What we found was astonishing and more insightful than we could ever have imagined. We found that there’s a real and present gap in knowledge when it comes to hormone health and the understanding we have with the fluctuations in our hormones and how that leads to changes in our bodies, minds, and emotions. What’s more, a whopping 87% of those surveyed reported experiencing signs of hormone imbalance on a regular basis. This means that most women often don’t feel like themselves and, to us, that’s just not good enough! So, with the backing of scientists and a kick-ass research team, Eve was born to both provide women with insight into our health with at-home testing kits, and help us all address concerns that arise with our new range of nutritional support products. Our hormones are like super powers - we just need to know how to harness them. And once we do, there’s no stopping us. Over the years, our eager audience has turned into a smart, vibrant, and engaged community who learn more about their health from Eve while at the same time giving us real insights into the health of New Zealand women. For people throughout New Zealand and beyond, Eve provides support, knowledge, and our shared learnings to those of us wanting to understand aspects of wellbeing, and how our hormone picture is a cornerstone of our health. We are all unique and once we know how to tune in with our body and know what it’s saying when it’s talking to us, we can address the root of some of the most common concerns that we face today: low energy, menstrual issues, mental health challenges, cramping and pain, weight issues, headaches, low libido, skin concerns, and irregular periods. Too often we are told or expected to accept these experiences as part of owning a uterus but here at Eve, we don’t think you need to live with it - we know you can really live as a woman empowered and in charge. Now, let’s meet our products! Period Pal For anyone who has a period, this daily dose of nutrients including ashwaganda, vitex, and gingko biloba encourages a drama-free, balanced cycle. If you, like 40% of women asked, experience severe PMS, then Period Pal is here to help. Chill Pills Meditation in a bottle. What could be better! Made from 100% Vanuatu Kava, one Chill Pill capsule will support your body and mind to stop racing and find calm. Three capsules take things up a notch and help ease your body to sleep if the worries of the day are hanging around a little too heavy. Morning Person Think of this as coffee but without the side-effects. Clean, happy energy that helps to combat fatigue. Fast-acting B-vitamins help turn food into fuel and Panax Ginseng is an immediate energy and focus booster. While we’re reaping the benefits of that, the adaptogenic herb Rhodiola Rosea is behind the scenes to rebuild better all-round energy levels. Take Me With The Pill Did you know that being on the pill means we need more nutrients than when we’re not? Designed for anyone on hormonal contraception, the antioxidants, vitamins, minerals, and probiotics in Take Me With The Pill get your nutrient stores back to optimal levels so that all the processes in your body that need nutrients to work effectively (so, everything) have enough fuel to do so! All of our supplements are veggie-friendly and if you’re in any doubt about which are for you, we’re always on hand to help. Together with Eve, you can find ways to be at one with your body so you always know what you need, and when you need it. Let’s start living life to the fullest, there’s nothing holding us back.

The term collagen comes from the Greek word κολλα (kolla), meaning “glue” which makes sense because collagen is the glue of our body. It’s strong, springy, fibrous and is found in our body’s tissue. It’s actually the most abundant protein in our body. As we age, we produce less and less of it which is why, on a cosmetic-level, we lose a bit of our skin’s ‘bounce’ the older we get and why our joints need more love. However, when we consume collagen-rich food or supplements, the proteins break down into amino acids (glycine, proline, hydroxyproline, hydroxylysine, and arginine) and form that "glue" that our body needs. And we all want more ‘glue’. But not all sources of collagen are created equal... so let’s look at everything to know about collagen so you can make an informed choice about what’s right for you. What to look for in a quality collagen supplement 1. The Type Of Collagen There are at least 28 different types of collagen but the ones that form the bulk of the collagen in our body are types 1, 2, and 3. They support our body in different ways. Type 1 Collagen is found in marine, bovine, and egg collagen - Type 1 is easily absorbed, the most efficiently absorbed of all types, up to 1.5 x more. Marine collagen is more bioavailable and enters our bloodstream quickly and easily. Type 1 collagen accounts for up to 90% of the collagen in our body and can improve our joints, skin, organs, blood vessels, gastrointestinal tract, and bones. With all of those benefits, it’s no wonder we want to keep our stores high. Type 1 marine collagen is the type of collagen used in BePure Collagen+. And it’s sustainably sourced! Type 2 Collagen is also found in bovine as well as chicken collagen and makes up approximately 10% of the collagen in the body. It’s mainly located in our cartilage so supports the health of our joints. Small amounts of Type 3 Collagen are found in porcine and bovine collagen and is found in our body tissue. This is the type that determines the elasticity of our skin, our lungs, the strength of our intestinal walls, and the walls of our blood vessels. It’s use comes into play for building muscle and healing wounds. 2. The Molecular Weight of the Collagen The size of the collagen (its molecular weight) also matters because the smaller the molecule, the easier it is for our body to absorb it. Unfortunately, there’s no point in taking supplements of any kind if they’re not able to be absorbed so looking for products that are bioavailable should always be at the top of your list. To get into the science for a second, the molecular weight of something is measured by daltons (Da). When it comes to collagen, the ideal Da is <3,000. BePure Collagen+ is 2,000 Da. You might be thinking that if we get collagen from beef, pork, chicken, and fish then why can’t we just eat that instead? While it’s always good to eat healthy proteins like this, when it comes to collagen intake, the Da of collagen in, say, fish skin, is closer to 300,000 so, collagen-wise, isn’t the most efficient or effective route to take. That’s why we would recommend a fish or bone broth as another great source of collagen. 3. The Dose of Collagen per serve In order to see the benefits of collagen in our skin, hair, and nails we want at least 10g of collagen a day for optimal effectiveness. It can help our skin by improving its texture, its elasticity, and reducing inflammation. What’s the plus in Collagen+? In addition to the highly bioavailable marine collagen peptides, BePure’s Collagen+ contains functional keratin, silica, zinc, Polypodium Leucomotos, and vitamin C. Of all of those, the least recognisable is probably Polypodium Leucomotos. This is an antioxidant that works to prevent inflammation, or inflammaging! In addition to supporting the prevention of conditions like eczema, psoriasis, and rosacea, it acts a bit like an internal sunscreen to protect us from UV damage (of course you should always wear sunscreen, too). The vitamin C and bioflavonoids help with absorption so your collagen is working as hard as it can. The bottom line When looking for a collagen supplement, we want to make sure it’s: Bioavailable so we can absorb it effectively and efficiently The right type! Types 1, 2, and 3 are best for skin and joints The right molecular weight: So we can break it down and absorb it The right dose: We need 10g a day to see improvement in our skin, nails, and hair Added antioxidants: Anti-ageing from the inside out and added inflammatory properties BePure’s Collagen+ comes in two delicious, natural flavours: chai and vanilla. And, for a limited time until 19th September 2021 you can save 15%! With 30 servings per container, that’s just over $3 a serve! Mix into cold drinks or smoothies, or even just with water. We think you’ll love it.

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.

Protein. It’s been a buzzword in the fitness industry for a long time. Speak to any gym junkie about what supplements they take, and you’re almost guaranteed to hear protein powder at the top of the list. But, there’s so much conflicting information about health and fitness supplements. Why do we need protein and when should we take it? Why are there so many types of protein powders and what are they for? It’s overwhelming - and trust us, we get it. That’s why we’ve put together the ultimate guide to protein. If you’re starting a fitness journey or if you’re keen to learn more about what protein can do for your progress in the gym - keep reading, ‘cause we’ve got you covered. What is protein? Okay, let’s get down to the basics. Protein is a macronutrient, just like fats and carbohydrates. This means the body needs to consume large quantities of protein throughout the day, in order to function effectively and efficiently. Proteins are commonly described as the ‘building blocks of the body because they’re a part of everything. From our hair, skin and nails, to our muscles, bones and cartilage - we’d be a big blob of goo without them! Our bodies have trillions of cells, and each cell has thousands of proteins inside it, telling the cell what to do and making sure it does a good job of it, too. Did you know? Proteins aren’t just inside human beings. They’re in all living things, from viruses and bacteria to insects and plants - we’re all made of proteins. What is a protein made of? Now, you might be wondering, if we’re all made of proteins - what are proteins made of? - (We hope you’re comfy, ‘cause this is where we start getting into the real science stuff). Proteins are made up of amino acids. There are 20 amino acids in total and these little guys are made of carbon, hydrogen, nitrogen, oxygen or sulphur. Amino acids can be split up into 9 essential amino acids (amino that can’t be produced naturally and must be absorbed from food) and 11 non-essential amino acids (amino that is made by the body naturally). Amino acids are powerful, organic compounds that work together to keep you fit, healthy and strong. They’re involved in regulating all sorts of biological functions and processes, like your mood, sleep, energy, muscle repair, muscle growth and immunity. We’ve put together a little breakdown of all the amino acids in the human body and their specific functions. Essential amino acids Histidine - immunity, digestion, sexual function and sleep cycles Isoleucine - metabolism, immunity and energy Leucine - muscle repair, muscle growth, wound-healing and blood sugar levels Valine - muscle growth and energy Lysine - hormone regulation, immunity, energy and elasticity of the skin Methionine - metabolism and detoxification Phenylalanine - involved in the production of dopamine and other amino acids Threonine - metabolism, immunity and elasticity of the skin Tryptophan - involved in the production of serotonin which regulates, appetite, mood and sleep. Non-essential amino acids Alanine - immunity and energy Arginine - blood flow and circulation Asparagine - used in protein synthesis Aspartic Acidhormone regulation, muscle growth and energy Cysteine - immunity, energy and detoxification Glutamic Acid - learning and memory Glutamine - intestinal health and tissue repair Glycine - muscle growth and hormone regulation Proline - wound-healing, immunity and detoxification Serine - involved in the production of other amino acids Tyrosine - attention, energy, focus and mood. How much protein should you consume daily? Our macronutrient requirements differ from person to person depending on all sorts of factors, such as our height, age, gender, general health, and how active we are throughout the day. However, the average recommended daily intake of protein for women in New Zealand is 46g and about 64g for men. Alternatively, it can be calculated by body weight - anywhere between 0.5 and 1g of protein per kilogram of body weight, will do the trick. But, there are exceptions to the rule. Protein requirements are usually higher for professional athletes, pregnant women, growing teenagers and people recovering from injury and illness such as cancer, as the body is working a lot harder to repair and grow. What are the benefits of protein? We simply can’t stress enough how important it is to get plenty of protein in your diet, to feel, look and perform to the best of your ability, day-in and day-out. And if you’re physically active, trying to lose fat or build muscle, it’s even more important that you get plenty of protein in your diet - but, we’ll get into that later. Just in case you’re still not convinced, we’ve put together a few reasons why protein is incredibly beneficial to the body - let’s take a look! Increased muscle mass and strength Do you know that feeling the day after an intense workout when your muscles seem to scream in pain with every movement? Yeah, those nasty aches are a sign of muscle protein synthesis. During training, your muscle fibres break down and become temporarily damaged from the physical stress your body is put through, whilst exercising and weight-training - this is called catabolism. Now, that might sound scary, but in fact, it’s completely necessary for your muscles to get any bigger than they were before. So, fuelling your body with protein after a workout, helps your body to replenish its protein levels, back to where they should be. When this happens, your muscles use the protein to repair and regenerate, resulting in muscle gain and this is called anabolism. Makes sense, right? Research shows that as long as you consume a protein-rich meal immediately after a workout, your muscles will grow in strength and size a little bit more, every time you workout. On the flip side, if you don’t consume enough protein in the following 24 hours after a workout, your muscles will struggle to heal and repair and they may begin to deteriorate. This means a slower time to recover, risk of losing muscle and potentially suffering from an injury - yikes. Reduced appetite, hunger and cravings Protein keeps you satiated. That means it’ll keep you satisfied after a big meal and feeling fuller for longer, compared to most other food sources. According to research, increasing your intake of protein to 25% of your daily calorie intake can reduce cravings by a whopping 60%. This is great for anyone who struggles with late-night snacking or sugar cravings throughout the day - try replacing some of the carbs and fats on your plate with extra protein, and feel the difference. Improved muscle retention If you’re trying to lose weight and in a calorie deficit (consuming fewer calories than you’re expending as energy) or involved in a lot of cardio training, believe it or not, you’re at risk of losing muscle, too. However, studies have found that consuming enough protein each day will ensure your muscles stay preserved, whilst you work hard to shed those few extra kilos - woo-hoo! Boosted metabolism and fat-loss High-protein foods are known for having thermogenic properties. Food is considered thermogenic, when the body burns more calories digesting it, than the number of calories within the food itself. You know how people say that eating a stick of celery burns off more calories than what’s in it? Well, it’s true. Thermogenic foods have negative calories because they generate heat during digestion and help to burn off fatty cells in the body - crazy right!? Research shows that eating more protein may encourage fat loss by boosting your metabolism and helping your body become more efficient at using food for fuel, in the long term. Speedier recovery after injury Like we keep reminding you, the primary role of protein in the body is to rebuild and repair muscle, bone and organ tissue. So, it makes sense that research tells us to up our protein intake after an injury, whilst we’re in rest mode. Plus, protein also helps to strengthen the immune system, so no matter what’s holding you back - protein will give you the helping hand you need to step-up your game. Good for your bones Studies have shown that as people age, our bones become fragile, thin, and prone to breaking. Protein works to strengthen the bones and improve overall bone density, which may reduce the risk of osteoporosis. Low blood pressure Research also proves that protein works to reduce insulin levels in the body, and over time, can lower blood pressure and cholesterol levels. That means protein consumption may reduce your risk of heart attacks, diabetes, stroke and kidney disease, pretty impressive, huh? What foods are high in protein? No matter what your dietary requirements are - if you’re vegan, a flexitarian, on a ketogenic diet, or if you enjoy intermittent fasting, protein is needed by everyone. But, you’re probably thinking - if it’s so important to eat protein, then what foods should I be including in my diet? Well, don’t worry, there are heaps of protein-packed foods that’ll help you bump-up your protein intake throughout the day - just keep reading. What animal-based foods are high in protein? Animal products are particularlyhigh in protein. This makes them more appealing to athletes, as you can consume less of them, to get the same nutritional value as plant-based foods. However, if you’re vegan or vegetarian, this isn’t an option for you - so, feel free to skip this part and head to the plant-based section, instead. We recommend opting for organic, grass-fed and pasteurised meat and dairy products, to avoid any of the nasties that can be found in animal products. Processed meats such as deli meats (ham, salami and pepperoni), beef jerky, bacon and sausages can be high in protein, but research has proven they’re also full of trans fats, additives, artificial flavours, growth hormones and harsh chemicals - and we don’t want that. White meats / 24g of protein per serving such as chicken and turkey breast, however, avoid the dark cuts of meat like wings, drumsticks and skin as they’re high in fat Fish / 23g of protein per serving such as salmon and tuna are also high in healthy fats like omega-3 for improved heart health Shrimp and prawns / 25g of protein per serving are low in fat, we recommend buying frozen for better value Lean beef / 22 g of protein per serving -  also high in b-vitamins and zinc Lean pork / 21g of protein per serving remember to trim off any fat before cooking and grill or broil to reduce your calorie intake Egg whites / 26g of protein per cup are a low-calorie alternative to using whole eggs in cooking and baking, plus you can buy chilled egg whites from the supermarket to save on waste Low-fat cottage cheese / 14g of protein per serving also a great low-calorie snack, filled with probiotics Low-fat Greek yoghurt / 23g of protein per serving is much higher in protein compared to regular yoghurt Low-fat milk / 8g of protein per cup - also high in protein. What plant-based foods are high in protein? There's a common myth that plant-based diets are low in protein. This was especially thought of in the fitness industry - for many years, animal products were deemed the best and only source of protein. But, this simply, isn’t true. When eliminating an entire food group from your diet, there’s no doubt about it, your body will have limited access to the nutrients it needs. However, research has proven that plant-based diets are just as effective at providing athletes with the nutritional support needed to repair, build and strengthen their muscles when undergoing rigorous training, so long as you’re consuming enough high-protein, plant-based foods, of course. Take a look at some of our favourite plant-based, high-protein foods: Tofu and edamame beans / 12g of protein per serving are sourced from soya beans and are popular substitutes for meat products - they’re also high in calcium and iron Peanuts / 26g of protein per serving - also high in healthy fats for improved heart health Almonds / 6g of protein per serving - also high in vitamin E for protection from free radicals Spirulina/ 8g of protein per tablespoon is made from algae and is also rich in vitamins and minerals - usually comes in a powdered form and can be added to smoothies or sprinkled over food Quinoa / 8g of protein per cup - also filled with iron and fibre Hummus/ 12g of protein per cup - also a great source of fibre to support regular bowel movements Hempseed / 6g of protein per serving comes from the cannabis plant and is also full of omega 3 and 6 fatty acids and minerals such as magnesium, calcium and iron - best sprinkled on smoothies, muesli and salads Oats / 6g of protein per cup are perfect for breakfast or can be added into baking for an extra boost of protein Nutritional yeast / 9g of protein per serving has a cheesy, nutty flavour and can be sprinkled on top of mashed potatoes, pasta or popcorn - also super-high in b vitamins Most green vegetables such as broccoli, spinach, asparagus, peas and kale also contain protein. What’s the difference between animal-based protein and plant-based protein? Now, remember when we told you that protein is made of amino acids and amino acids are in charge of all sorts of important functions in the body? Well, we’re going to dive a little bit deeper, so that you can understand the real difference between animal and plant proteins. Like we mentioned earlier, animal products have a much higher protein content compared to plant products, but not only that, they also have what’s called, a complete profile of amino acids. Studies show that animal products contain all 9 of the essential amino acids your body needs to extract from food - remember, the ones the body can’t produce naturally. Plant products, on the other hand, contain different variations of amino acids, however, they usually lack one or two essential amino acids and therefore - plant protein is considered incomplete. According to research, this doesn’t mean plant protein isn’t effective, you just need to eat a variety of plant foods to get the right nutrients you need. There are loads of supplementary proteins (plant proteins which, when eaten together, create a complete amino acid profile) such as rice and black beans, hummus and pita bread or whole-wheat bread and peanut butter. So, as long as you’re pairing up the right plant-based foods, you’ll be able to achieve the same results as somebody with a diet consisting of meat and dairy products. And, the same principle is applied when making plant-based protein supplements. Manufacturers combine protein from different plant-based sources to provide you with a perfect blend of all 9 essential amino acids - but, hold that thought. We’re about to get into the nitty-gritty of protein supplements - so, make sure you stick around. What are protein supplements? Protein shakes are fast, easy and super-tasty plus, they can be pretty affordable, too. Protein supplements usually contain about 20-25 grams of protein per serving and they’re a great way to hit your macronutrient requirements, without having to consume large amounts of food throughout the day. Protein supplements usually come in a powdered form and can be added to smoothies or made into a shake by simply adding water or milk. Perfect for anybody on a weight-loss journey - you can have a protein shake as a complete meal replacement with added ingredients such as spinach, fruit, chia seeds and honey. Protein shakes are also ideal for athletes who are trying to bulk up and want to add in extra sources of protein throughout the day. Throw in some healthy, calorie-dense ingredients like nut butter, avocado, low-fat greek yoghurt, oats and flax-seed oil for added mass gain. You can also add protein powder into homemade bliss balls, sprinkle it on baked fruit, or into pancakes and cake mixture, for a delicious and creative way to get your protein intake up. Protein powders come in typical ‘milkshake’ flavours such as chocolate, vanilla and strawberry but most brands these days, come out with all sorts of unique-tasting flavours like cake batter, cereal milk, s’mores, mocha and cookies ‘n cream - um, yum!? You can also get protein bars, which are super-convenient for throwing in your gym bag, car or office desk for a protein-hit on-the-go. Protein bars come in all sorts of mouth-watering flavours, that are guaranteed to satisfy your sweet tooth. Who should take protein supplements? Protein supplements are ideal for all active individuals - no matter what exercise you’re involved in, whether it be weight-lifting or endurance activities such as sprinting, cycling, swimming and circuit training. Sports scientists have found that people who exercise for at least 30 minutes four times per week, may need to eat up to 2 grams of protein per kilogram of bodyweight - that’s double the average NZ recommended daily intake. If you’re looking for more ways to get protein into your diet, we highly recommend that you check out incorporating a protein supplement into your diet. When should I take protein supplements? According to research, there are different reasons for taking protein supplements at different times of the day. As mentioned earlier, protein is needed immediately after exercising to help with recovery. So, it’s usually best to have a shake within 30 minutes of a workout - this is called the anabolic window. It’s also super-important that you consume protein when you first wake up in the morning, as the speed of muscle protein breakdown increases overnight. So, to reduce the risk of losing muscle, you need to have a decent serving of protein with breakfast. And, you can also consume protein shakes anytime throughout the day as a high-protein, nutritious snack. We recommend spreading your protein consumption throughout the day and having a serving of protein with each meal, or every three hours. Why might you ask? Well, if the body gets too much of anything, it’ll start to process the unwanted nutrients as waste. So, if you’re consuming too much protein in one sitting, the body will simply pass those extra amino acids through your urine, clever, huh? On the other hand, studies have also found that the body may choose to store excess protein as fat, which isn’t helpful at all, especially if you’re trying to lose weight. In a nutshell, it’s best to stick to your recommended daily intake of protein - it isn’t necessary to consume massive amounts of protein, because your body will only use what it needs, anyway. What protein powder is right for me? Most protein powders on the market are made from milk - as a by-product of the cheese-making process, it’s relatively cheap and easy to make. The protein content in milk is approximately made up of 20% whey protein and 80% casein protein. Whilst the milk is heated, enzymes are added to the milk, causing the casein to thicken and separate from the whey. Both are then dried up, turned into powder and sold to supplement companies to turn into marketable products. Pretty simple, huh? Now, if you’re an expert, you’re likely to know the differences and benefits of whey protein and casein protein. But, for anyone feeling a little bit confused, keep reading - ‘cause we’re about to break them down, just for you. Whey protein You know that watery layer that sometimes sits on top of yoghurt if it’s been left a while? Yeah, that stuff is called whey. There are so many benefits to whey, which is why it’s a global best-seller in the supplement industry. But, what we like the most, is that whey protein has high bioavailability, compared to most protein powders. That means it's easily and quickly absorbed by the intestines - making it the perfect pairing for post-workout consumption to enable recovery. Whey protein comes in three forms: Whey protein concentrate usually contains about 80% protein, it also contains lactose and fat, which makes it the best-tasting form of whey protein Whey protein isolate has a much higher concentration of protein (around 90%), however, be mindful, as it can be pricey Whey protein hydrolysateis a pre-digested protein, which makes it ideal for people with sensitive stomachs or conditions such as IBS (irritable bowel syndrome). Casein protein Casein is the primary form of protein found in milk. However, it’s much slower to digest, compared to whey (it can sometimes take up to 6 hours to fully digest in the body!) - this is known as a time-release protein. Casein’s also much higher in calcium. We recommend having casein protein right before bed, as the amino acids are released slowly whilst you sleep. It’ll also help to fuel your body as you go without food for so long overnight - bonus! Plant-based protein Plant-Based Protein Powders such as pea protein, soy protein and rice protein are an excellent option for vegans, vegetarians or anyone with an allergy to dairy products. The only downside to plant-based protein powders is that they’re renowned for having a slightly grittier texture, compared to milk-based proteins. We’re not sure why this is, but we can only assume it’s because they’re made from plants. And, plants aren’t exactly known for being smooth and creamy, are they? However, sports supplement brands are working constantly to come up with new-and-improved formulas - and trust us, plant-based protein has come a long way from what it used to be, that’s for sure. We’re finding that more and more people are opting for plant-based protein to help fuel their workouts and recovery - and we think that’s great! As we all know, the dairy industry can be pretty destructive to the environment, and making a conscious effort to reduce your intake of dairy products is a big help to save our planet. Egg white protein Egg white protein is a great alternative to dairy-based protein powder, plus, it’s also super high in protein. Egg whites are naturally low in calories and are perfect for vegetarians, anyone with lactose intolerance or on a paleo diet. Conclusion So, we hope this article has helped you learn a thing or two about protein. We’re not saying load-up on a ridiculous amount of protein so that you’re only eating chicken breasts and egg whites for breakfast, lunch and dinner - but making sure you’re getting a serving of protein with each meal, will go a long way in helping you recover properly and bounce-back after a tough workout. It’s pretty easy to slack off with nutrition, but that’s our job - to remind you how important it is to take care of yourself, from the inside out, to see effective results in the gym. We recommend trialling different protein powders to figure out which one is best for you and your specific health and fitness goals, or simply contact us - we’d be more than happy to give you some advice. Key takeaways Protein is a macronutrient, which means we need to consume lots of it to survive Proteins are the ‘building blocks of muscle, bone, cartilage, hair, skin and nails They’re made of amino acids, which are responsible for many critical functions in the body such as immunity, muscle repair, energy and metabolism Men have higher protein requirements than women Protein consumption has many benefits, such as increased muscle mass, strength, muscle retention, reduced appetite and cravings, boosted metabolism, fat loss, speedier recovery after injury, reduced risk of osteoporosis and low blood pressure It’s best to stick to eating organic, grass-fed, pasteurised animal products as a source of protein (to avoid the added nasty stuff!) Plant proteins aren’t complete - which means, if you’re vegan or vegetarian, you need to consume the right foods to get the same results as somebody on a meat-eating diet Protein supplements are a convenient, low-cost and tasty way to up your intake. We’d love to hear from you. What are your favourite high-protein meals and recipes? Share them below, so that we can give them a go!

Protein bars are a convenient high protein snack that can help us reach our daily protein requirements. It can be hard to know what the best protein bars are to buy - there are so many available! We've compiled a list of the best protein bars for you can buy today.

Basic nutrition teaches that you need protein to build muscle. But protein can come from different sources. Find out which source can work best for you.

4 Reasons You Need to Buy Whey Protein When you are trying to lose weight or build muscle, the key is protein. We're sharing the 4 reasons why you need to buy whey protein in this post! Read here!Transforming your body has as much to do with vitamins and minerals as it does with actually working out. Vitamin deficient but still hitting the gym? Your gains or weight loss goals are probably out of reach.That's partly because the human body needs 0.8 g of protein per pound of bodyweight to build muscle.It doesn't seem like much, though the reality is most people couldn't even guess how much protein they eat per day.The uncertainty is one reason why people buy whey protein to supplement their weight loss and workouts. Buy Whey Protein: It Reduces Post Exercise Eating Losing weight takes a combination of many different factors. Admittedly, it's no easy task. Though one thing you can easily hone in on is reducing your post exercise meal. It's tempting to over eat after you've just expended energy. Don't!Instead, drink your whey protein. A study found that whey protein intake after exercising reduces subsequent energy intake. Less food means fewer calories, fats, and eventually less weight. Not only are you getting protein, but you're getting full. It's "Complete" Whey protein contains all the essential and nonessential amino acids. This means it's "complete," in the sense that your muscles are getting the maximum benefit.Your body also can utilize 100 percent of whey protein. Another notch on the "complete" scale.This efficiency is especially important because other proteins offer much lower absorption rates.Think you're getting all the protein you need from foods? Think again. It's Proven Whey protein has been used for years and years in both the bodybuilding and weight loss industries.Why? Well, because whey protein works. Studies have proven that whey protein helps increase fat loss while sparing lean muscle mass. We also have evidence that whey protein in conjunction with exercise promotes muscle hypertrophy and enhances gains in both untrained and trained individuals.If you want the scientifically backed supplement that'll boost up gains and shed your pounds, buy whey protein. It's Versatile Whey protein comes in a standard powdered form that's usually mixed with water and consumed.However, those of us using whey on a consistent basis might want to make our intake methods a little more interesting.If that sounds like you, you'll be glad to know that whey protein can actually make a great cooking ingredient.You can use it to make baked goods, soups, salad dressings, ice cream, pancakes, mashed potatoes and more. Any extra treat you want can become supercharged with protein after only a few easy adjustments to your recipes. Conclusion If you're looking to increase your muscle mass, or lose weight, buy whey protein. The supplement does wonders for anyone looking to get fit.Though if you're still not convinced, check out our store. We stock a large variety of supplements, including whey protein. There's no better way to get acquainted with whey protein than to shop its different varieties and try a few out for yourself.Trust us, you won't end up disappointed.

Talk to an athlete, a body builder or a fitness enthusiast about what type of sports nutrition products they use, and you're almost guaranteed to hear "protein powder" on the list. Protein powders are truly one of the most popular sports nutrition products on the market today and for good reason - they can provide a multitude of benefits for people who are training, working out and trying to lose weight or build muscle.Because protein powders are so popular, the manufacturers of dietary supplements offer many different kinds. Their goal is to offer the perfect protein powder for everyone who requires one. That's a good thing because it ensures there is a product out there that is just right for you, but actually finding it? That can be a little challenging with such a vast number of products to choose from.But don't give up! This guide will introduce you to all of the most commonly used types of protein powder and tell you what they are and what benefits that they provide. You can use the information to make a more informed decision about shopping for protein powders and will find it much easier to choose a supplement after reading. The Three Main Protein Classifications Up to 80 percent of muscle mass without water is comprised of protein. Without protein, your muscles can't function properly, so you need to ensure you have enough of the nutrient in your body prior to workouts. Protein has also been shown to support gains in muscle size, to assist with recovery, to increase strength and to improve athletic performance.Adding a protein powder to your diet can help you to ensure that you're getting the protein needed to support you as you work toward your fitness goals, but you need to know that not every protein powder on the market is the same. There are three main types of protein supplement classifications that you need to be aware of: 1. Protein Concentrate A protein concentrate is made by removing other non-protein substances from a food. The amount of actual protein will vary based upon their protein percentage. As an example, an 80% protein concentrate is 80% percent protein and 20% carbs, nutrients, water and fat. Most protein concentrates are 70 to 80 percent pure protein. 2. Protein Isolate A protein isolate is produced by isolating the protein in a food and will contain more pure protein than concentrates as a result. Most protein isolates contain around 90 percent protein. 3. Hydrolysates A protein hydrolysate has been hydrolyzed, meaning that it has been partially processed to include peptides, important protein building blocks. These partially digested proteins may be better able to supply the body with amino acids that are needed for muscle development and other functions. Selecting Protein Types Knowing what the different classifications of proteins are is the first step to picking the right product. Next, you need to carefully consider which type is right for you. Here are the most common options: 1. Whey Protein Whey is the best selling protein powder on the market and has been shown in studies to be very beneficial for people hoping to increase muscle mass and lose body fat. Compared to other proteins, whey is broken down and absorbed at a faster pace, so it's the best option for pre and post workout protein supplementation.Whey accounts for roughly 20 percent of the protein in cow's milk. Rich in branched chain amino acids needed for muscle development, whey provides an optimal balance of leucine, isoleucine and valine with a 2:1:1 ratio. Because it contains a complete amino acid profile and an ideal BCAA ratio, whey protein is considered the Cadillac of proteins by many dietitians. 2. Casein Protein Casein is the most abundant protein in cow's milk, and it is digested and absorbed by the body very slowly. It can take 6 hours or more for your body to put casein to full use, making the protein a popular one for nighttime supplementation when your body needs a continuous supply of amino acids. While casein does not pack the same muscle-building punch as whey protein, it does contain branched chain amino acids and glutamine. 3. Milk Protein Pure milk protein supplies you with about 80 percent casein protein and 20 percent whey protein, giving you the benefits of both fast and slow absorbing protein forms at once. These types of protein powders can be good choices for breakfast as well as for mid-day snacks and after workout supplementation. Most of the milk protein products on the market are isolates and concentrates. 4. Egg Protein If you're lactose intolerant, whey and casein protein aren't the best options for you, as they could cause digestive discomfort. Egg protein made from egg white isolate is an excellent alternative that still provides a complete amino acid profile. A serving will provide all of the amino acids that are needed by the human body, and most people don't have difficulty digesting egg protein. 5. Pea Protein Vegans and vegetarians who don't eat eggs and people who are allergic to eggs and lactose intolerant need a plant-based source of protein, and pea protein typically comes out on top among the vegan and vegetarian options. Pea protein is hypoallergenic and generally considered the best choice for anyone with dietary sensitivities. It's also more readily digestible than other plant-based proteins with around 98 percent of it being usable by the body.In terms of protein quality, pea protein is high. It is very rich in branched chain amino acids and because it's readily digestible, your body can benefit from the isoleucine, leucine and valine that it contains fully. Also, pea protein does not contain hormones like soy, which is a concern for some men and women. Getting the Most Out of Protein Powders Most medical experts and dietitians agree that protein is essential for people who work out frequently. Generally, it's usually best to get about 20 to 30 per cent of your daily total calories from protein. You can also calculate your protein requirement by taking 1 gram for every pound that you weigh or for each pond based on your ideal body weight. As an example, someone who weighs 185 pounds would need about 185 grams of protein per day.Getting enough protein is important, but so is eating the right amount at the right time. A simple way to approach timing is to try to eat about 20 to 30 grams of protein once every 3 hours. Doing so will help to keep your body's supply of protein constantly maintained, so that you can be continually building and repairing new muscle cells.There are three times during the day when protein is most important: 1. Breakfast While you sleep, the speed of muscle protein breakdown increases, and it's possible to lose as much as 15 grams of muscle mass when you're sleeping. When you wake up in the morning, you need to give your body a massive dose of protein and carbohydrates to help offset this and get your body back into producing muscle instead of breaking it down. To do so, try to consume about 20 to 35 grams of protein during your morning meal. 2. Pre and Post Workout Exercise can lead to muscle protein breakdown when you work out at high intensities, and you can reduce the risk of muscle loss by ensuring that your body has enough protein. Try to consume about 20 to 35 grams of protein either right before you hit the gym or immediately afterward, or after 10 to 17 or 18 grams of protein before and after. 3. Bedtime As already explained, a lot of muscle protein breakdown occurs at night, but your body is less likely to burn muscle if it has free amino acids from proteins available for muscle recovery. To give your body a dose of protein before bed, try to take at least 20 grams of casein protein or a casein and whey blend before bed or to combine another protein powder with branched chain amino acids or leucine to provide your body with some fuel for muscle repair while you sleep. A Word About Spiking Recently, it has been revealed that some supplement manufacturers are inflating the protein counts of their products by spiking their products with amino acids that don't provide much additional benefits. To spot one of these products, look for words about added taurine or glycine on the product label. You can also check the amount of leucine in a product to gauge its quality. Whey protein should contain at least 2 grams of leucine per serving while casein and other proteins should be about 8 per cent leucine per serving.If you'd like assistance selecting protein powders for your diet, our team here at Sports Fuel is ready to help. Contact us today for personalised shopping assistance.

One of the most widely spread myths in the fitness world is that women should not consume protein supplements or lift heavy weights, because doing so will cause them to bulk up and take on a manly physique. This is simply not true. In order to burn excess body fat and gain lean muscle, women must lift weights on a consistent basis while supplementing with a good quality protein powder. The bulking up myth Men are able to pack on pounds of muscle due to their high levels of a sex hormone called testosterone. Although women produce testosterone as well, it is in much lower amounts, therefore preventing them from bulking up because of strength training. When a woman lifts heavy weights, her muscles will tone up and provide her with a lean, slender figure. Why use a protein supplement? Protein supplements have been proven to help reduce excess body fat and stimulate lean muscle growth (when used in conjunction with exercise). A recent study published in the journal Nutrition and Metabolism showed the effects whey protein had on obese women. A group of 150 women between the ages of 25 and 50 years were divided into a placebo group or a whey protein group. The individuals in the protein group were given 20 grams of whey protein per day over a period of 12 weeks. The individuals who consumed protein maintained more muscle mass and lost a higher percentage of body fat than those in the placebo group. Types of protein powder Although there are many types of protein supplements available marketed towards women, most protein powders contain very similar ingredients. When looking to purchase a protein supplement, check the ingredient list to ensure it has the right amount of macros to suit your goals. A few of the most common types of protein supplements include whey, casein and powdered egg. Any of these supplements can help to develop lean muscle, but only if it is used in conjunction with a consistent exercise routine. Beneficial strength training exercises A few of the most beneficial strength training exercises are ones that work both large and small muscle groups together. Not only will these burn more calories in the end, they will also give your cardiovascular system a boost. Squats are a very popular strength training exercise, and with good reason. They not only work the muscles in the legs, squats are a complete lower body workout. When performed correctly, they can tighten and tone every area of the lower body. Combine this move with a good quality protein supplement to blast away excess body fat and get toned, shapely legs in the process. Another great strength training exercise is the bench press. It tones and shapes the upper body all in one movement. When combined with a quality protein powder, you can tone your arms and chest muscles and feel confident in a tank top or short-sleeved shirt. Protein supplements are a great way to burn body fat and promote lean muscle growth, but only when used in conjunction with strength training exercises. By combining the two, you can achieve the toned, lean physique you want without the worry of bulking up.