Articles & Guides
Learn how to build muscle, burn fat and stay motivated.
Your Guide To Workout Nutrition And Supplementation
The nutrients you consume before, during and after your workout have a huge impact on your energy levels, workout intensity and recovery. In this article I’m going to explain how to use food and supplements correctly to make sure you get the most out of every workout! The best way to approach workou...
Pre & Post-Workout Supplementation For High Intensity Exercise
Editor's note: article pictures feature NutriForce sponsored athletes Alessandra Pichelli (4th in the 2013 CrossFit Games) and Scott Panchik (4th in the 2013 CrossFit Games). High intensity exercise has quickly become a growing trend within the fitness community because it allows for more work to be...
Women And Creatine Supplementation
Creatine is the most common muscle building supplement used. It is also the most tried and proven supplement. I believe that creatine should be a staple is one's supplement arsenal if they undertake anaerobic or resistance training. In saying that, many individuals - especially training newbies and...
Why Intra-Workout Supplementation Works
What you consume pre- and post-workout is important. But to maximize your exercise performance, improve recovery, and decrease muscle damage, there’s another window of opportunity you may be missing. Intra-workout supplementation. Intra-workout supplementation is the scientific-sounding name for sup...
Why You Need A Better Multivitamin (Now!)
Athletes and hard-training fitness fanatics are not like sedentary persons. Our needs for both macro and micro-nutrients are far different than that of an average person. We manage our food intake to best meet our macronutrient needs (carbohydrate, protein, fat). While doing so we also hope that th...
Whey Protein: The Most Frequently Asked Questions
Christine Hronec is co-owner and the food scientist behind Muscle Gauge Nutrition. What is whey protein? Whey is a "complete" protein, meaning it contains all the essential amino acids that the human body requires for proper repair and function. Whey protein is also a rich source of the branched...
Mass Confusion: Which Supplements Are Worth Their Weight
Open a magazine and just look at not only the amount of supplement ads but all the different types of supplements on the market. It is no wonder that bodybuilders are always researching the latest information on the newest supplements and how and when to use them. It can be difficult to sift through...
Whey vs. Casein Protein Powder: Which Should You Use?
The two most popular supplemental powder forms of protein, whey and casein, are both milk proteins, but is one better or worse than the other? Well, frankly, they both have some merit and application in many instances, especially when we are concerned about performance and physique enhancement. Give...
Plant Protein vs. Animal Protein: What's the Difference?
Does it really make a difference if you get your protein from animals or plants? More and more people are opting for plant-based alternatives. Whether it’s replacing a traditional beef burger for black beans, or sausage for plant-based salami, eating more plant-based foods can have benefits on overa...
A New Caffeine? What You Need to Know about Teacrine
There is a famous saying, “Beer is proof that God wants us to be happy”. My saying is, “Caffeine is proof God wanted us to actually get something done and not kill each other in the mornings”. I think my saying is better and far more accurate. Also, I am convince that caffeine has saved more relatio...
What The Heck Are You Taking?
Your simple guide to what is in our supplements and other odd sounding compounds. Microfiltered, isolates, extracts, ethyl esters, concentrates, acetyl-L, sulfates, what on earth do all of these terms mean? Is monohydrate a good thing? Do I really need to include guggulsterones to my supplement plan...
Vitamins and Minerals: Important or Just Marketing Hype?
Vitamins and minerals are the most popular supplements in the market place today, but do we really need them? If you eat a balanced diet and eat a sufficient quantity of food, then it is likely you are getting the recommended daily allowance of all the necessary vitamins and minerals. Assuming you a...
The Ultimate Guide to Ashwagandha: Benefits, Dosage & Side Effects
What is Ashwagandha? Ashwagandha is an adaptogenic herb from Ayurveda (an ancient branch of Indian herbal medicine) that is extremely effective at helping the body cope with anxiety and stress. Traditionally, ashwagandha has been prescribed to help revitalize the immune system after illness. Today,...
Types Of Creatine: Is Creatine Monohydrate Still The King?
If you’ve dabbled in the supplement industry much you’re likely well aware of the popular sports supplement creatine monohydrate and its performance-enhancing effects. However, as with most any industry, the natural evolution of supplements has led to companies taking on their own endeavor to create...
The Truth (and Myths) About Vitamin D
Let’s rewind the clock about 20 years to 1998. This year sticks out in my mind for one major reason: Harry Potter had to find the Sorcerer’s Stone which made the Elixir of Life. This Elixir had the ability to grant the drinker eternal life and also cure all diseases. Voldemort strangely occupied the...
Three Critical Benefits of Protein Supplementation
Consuming enough protein for muscle growth remains the number one priority for all bodybuilders from the beginner to an Olympia contender. Every pro knows that protein is an essential bodybuilding nutrient. It’s basically the first real lesson every dedicated lifter learns on their quest for head-tu...
The Sporto Zone: Yohimbine HCl
Ok, here's the deal: I typically don't write much simply because very few things ever motivate me enough to write in the first place. But over the course of the last few years that I have been in this industry, both competing and coaching, I have come across some things that I feel I need to share a...
The Key Amino Acids, Minerals, And Antioxidants For Recovery
There has never been a better time than the present to take advantage of supplementation in regards to muscle enhancement and performance. I hear it all the time from Jorge Betancourt and other bodybuilders who competed during the beginning of mass marketed sports nutrition; “You younger guys have...
The Importance of Amino Acids in Muscle Gain and Fat Loss
You've probably seen new gym-goers, gym bros, and advanced lifters adding powdered BCAAs into their shakers before, during, and after workouts. You've also probably seen amino acid jargon printed on the label of your go-to protein powder. Everyone has heard of them, but few people truly know the imp...
The Big Business Of Energy Drinks
According to BevNet, a beverage industry trade website located in Boston, there are over 1,000 large and small distributors of energy drinks around the world. Without domination by either Coca-Cola or Pepsi, the lucrative top spot of the industry is open – currently being held by Austria-based Red B...
Steroid Usage Amongst Teens
According to the results from the 2006 Monitoring the Future Study, which surveys students in the eight, tenth, and twelfth grades, steroid usage slightly decreased from 2005 to 2006 in both eighth and tenth graders. The use of steroids amongst twelfth graders saw an increase from 1.5% abusers in 20...
Will Taking a Daily MultiVitamin Increase My Gains?
You’ve seen the headlines. One day no one needs to take vitamins, the next day, it turns out everyone needs them. Just how important is it to take vitamins anyway and which ones are we to choose for best results? If you’re a high performance athlete then you know you can be more vulnerable to nutrit...
Supplements: The Great Evil?
Lately, it seems like supplements are coming under attack from all sides. Just this morning, I listened to a video from an “expert” about ab training who made ridiculous comments about how dangerous thermogenics can be. Just after that I see the new consumer reports test on popular protein powders....
Supplements - How Not To Get Scammed!
So a new health food and supplement store opened up last week in my local shopping precinct and yesterday I finally got around to checking it out. I was impressed at the range of bodybuilding supplements; there were many brands that I’ve never seen on the shelves here in Australia. So the salesman w...