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Food & Supplements

  • Is Whey Protein Superior to Egg Protein?

    If you're like most people, whenever you head to the supplement store, you eventually find yourself in the protein isle. For most, the choice has always been the same: you go right for the whey protein. For those looking to try something new or for those who have done their homework, the choice is egg protein. Price aside, in the supplement world, is whey protein better than egg protein?


    Let's take a look at the pros and cons of both to see which protein may be better for your personal fitness goals.


    Highlights of Whey Protein


    Whey protein is derived from cow's milk and it is the most popular protein choice in the supplement industry. It is highly bioavailable receiving the highest score on the bioavailability chart. It has numerous studies proving its benefits as a fitness tool to achieve goals in muscle building, fat loss, recovery, and performance enhancement. It has even been shown to be effective in boosting your immune response. Whey protein can be purchased as a concentrate or an isolate. One is not necessarily better than the other. Rather, they each play a role in supplementation timing.


    Potential Issues of Whey Protein


    The most common issue with whey protein has to do with allergies. Those who are lactose intolerant may not be able to handle the consumption of whey protein. Considering most of the population is lactose intolerant, this may be why so many manufacturers are placing digestive enzymes into their whey protein products.


    The other issue, which is not necessarily with the product but with the company procedures, is nitrogen, or amino, spiking. This is where a manufacturer puts amino acids into the protein supplement in order to score a higher nitrogen score, thereby giving the impression that the product has a higher total protein score.


    Highlights of Egg Protein


    The majority of egg protein supplements are made of egg whites as this is where the bulk of protein can be found. Just like whey protein, egg protein is extremely bioavailable, also scoring high on the bioavailability chart. Also, just like its dairy counterpart, egg protein has been shown to provide the critical nutrients you need to support goals of muscle building, fat loss, and recovery.


    Potential Issues of Whey Protein


    The biggest issue you may hear around the forum chat rooms is that consistent consumption of egg protein powder can lead to a Biotin deficiency. Avidin, a compound found in eggs, can attach itself to Biotin, thereby deactivating it, if the eggs you eat haven't been cooked. The chances of this happening are very unlikely. IF you are an avid egg eater and egg protein powder user AND you're worried about your normal diet not meeting your Biotin needs, simply take the supplement form of it. You can buy Biotin here.


    Also, those with an allergy to egg, which is not as common as a milk allergy but still prevalent, may have trouble using egg protein powder.


    Whey Protein or Egg Protein?


    Both are amazing so which one should you choose?


    If you can afford it, you should be using both. Having a variety of protein sources will only benefit you as your body is getting nutrients from two different sources. If you need to choose just one, it'll be up to two deciding factors: allergies and price.


    If you're allergic to one, go with the other. In terms of price, egg protein powder has always been more expensive than whey protein concentrate. If you're on a budget, go with whey protein. If you can afford to splurge, go with egg protein.





    1. Jay R. Hoffman and Michael J. Falvo. Protein – Which is Best? J Sports Sci Med. 2004 Sep; 3(3): 118–130. Published online 2004 Sep 1. PMCID: PMC3905294


    1. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002.
  • 4 Ingredients Proven to Boost Your Testosterone Levels


    When men reach the age of 30, their testosterone levels peak and from there, these levels slowly begin to decline each year. The average guy loses 1% of his total testosterone each year. If you have an unhealthy lifestyle, this number may be higher. If you're pursuing weight lifting and eating a balanced diet, this number may be lower. One thing that every man can do is supplement. Supplements are a safe way to increase natural testosterone levels but not all ingredients work. Let's take a look at the top 4 scientifically proven testosterone boosters.


    1. Tongkat Ali


    Eurycoma Longifolia Jack is most commonly referred to as Tongkat Ali and sometimes sold as Malaysian Ginseng. Regardless of the name, this herbal remedy is from the rain forests of Malaysia and it's been used in traditional medicinal practices for hundreds, if not thousands, of years. At one time, it was used as an overall health aid. Once it was brought into the West, it was used primarily for increasing sex drive and libido. Eventually researchers discovered it had a positive impact on men's testosterone levels. (1)


    How much to take:

    • Extract form: 200 to 300mg (Based on 100:1 extract)


    1. Ashwagandha


    Another herbal remedy from ancient times, Ashwagandha has played a part in primarily Indian alternative medicine for many years. At one time, Ashwagandha was used as an overall health and well-being supplement. Modern medicine has discovered that Ashwagandha has many benefits outside of the fitness world including being an anti-inflammatory and a cancer fighter.


    When it comes to men's health, Ashwagandha has been shown to improve the quality of your sleep, lower cortisol (catabolic hormone) levels, and increase testosterone (anabolic hormone) levels. (2)


    How much to take:

    • Extract form: 300 to 400 mg


    1. Vitamin D


    The same essential vitamin found in dairy products is, indeed, a testosterone booster. Vitamin D has been shown time and time again in scientific studies to be one of the most effective ways to support testosterone production. Ideally, you're getting in whole food-based Vitamin D and spending some time in the sun. However, supplementing with a high quality Vitamin D3 product is also an excellent way to hit your daily recommended serving. (3)


    How much to take:

    • Vitamin D3 – One serving per day with a meal


    1. ZMA


    ZMA has been a staple in the bodybuilding world since that ground-breaking study was released to the public. Used primarily for sports recovery and to improve healthy sleeping patterns, ZMA is also a highly effective testosterone booster. ZMA is made up of Zinc, Magnesium, and Vitamin B6. On their own, these ingredients have ALL been shown to have a positive response on your testosterone levels. Together, they are unstoppable. Studies show that when men supplement with ZMA, they see a boost in testosterone as well as growth hormone. (4-6)


    How much to take:

    • One serving 30 minutes before bed on an empty stomach.




    Whether you are approaching the big 3-0 or you passed it long ago, it's never too late to start a healthy regimen to increase the thing that makes you a man: testosterone. Healthy testosterone levels result in an improved quality of life. If you want to naturally and safely boost your testosterone production, these four supplements are the best of the best.




    1 Shawn M Talbott, Julie A Talbott, Annie George, and Mike Pugh. Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. J Int Soc Sports Nutr. 2013; 10: 28. Published online 2013 May 26. doi:  10.1186/1550-2783-10-28. PMCID: PMC3669033


    1. Vijay R. Ambiye, Deepak Langade, Swati Dongre, Pradnya Aptikar, Madhura Kulkarni, Atul Dongre. Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evid Based Complement Alternat Med. 2013; 2013: 571420.


    1. Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10.


    1. Netter A, Hartoma R, Nahoul K. Effect of zinc administration on plasma testosterone, dihydrotestosterone, and sperm count. Arch Androl. 1981 Aug;7(1):69-73.


    1. Cinar V, Polat Y, Baltaci AK, Mogulkoc R.Biol. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Trace Elem Res. 2011 Apr;140(1):18-23. doi: 10.1007/s12011-010-8676-3. Epub 2010 Mar 30.


    1. Symes EK, Bender DA, Bowden JF, Coulson WF. Increased target tissue uptake of, and sensitivity to, testosterone in the vitamin B6 deficient rat. J Steroid Biochem. 1984 May;20(5):1089-93.
  • Forskolin: Benefits for Muscle Gain & Fat Loss

    Unless you're a professional athlete trying to smash specific personal records, there's a good chance that your fitness goals are going to involve losing body fat and building solid, lean muscle tissue. Aside from the required training program and diet, the right supplement can make all the difference in your results. With all of the false promises on supplements, is there one that can help to boost fat loss and enhance muscle mass? The answer is Forskolin. Let's take a look at the scientifically proven benefits of this herbal wonder.


    What is Forskolin?


    This herbal remedy is more commonly known as Coleus Forskohlii. Despite recent scientific studies proving how useful it can be, Forskolin was used as a medicinal tool thousands of years ago. Jumping into the present age, Forskolin was being used as a way to naturally treat asthma and now it's a king in the supplement industry.


    The reason for the attention towards this ancient remedy has everything to do with its effect on your hormone levels. It's been shown to promote a positive response in your thyroid as well as testosterone levels. From this, you'll see a number of benefits.


    Blast Body Fat


    Thanks to the increased levels of Cyclic AMP from Forskolin supplementation, you'll see lipases also increase in your body. The effect that has on your body fat is very important. Studies show that when there is a higher level of lipases in the body, the more triglycerides are eliminated. Triglycerides are used to store fat. As you'd imagine, the less triglycerides, the less body fat comes as a result. Studies show that Forskolin is a very effective means to naturally support weight loss. (1)


    Boost Levels of Testosterone


    As mentioned above, Forskolin supplementation boosts levels of Cyclic AMP. As it turns out, Cyclic AMP will mimic the benefits of a luteinizing hormone, resulting in increased production of total testosterone. The primary human-based study showed that subjects saw up to a 33% increase in testosterone levels when compared to the placebo group. It's important to note that the study involved obese men and not athletically trained men. Given these conditions, it may be best to err on the side of caution and say that Forskolin can potentially boost your testosterone levels. (2)


    Supports Muscle Building


    Given that Forskolin is a potential testosterone booster, it will also be a useful tool to support muscle mass. Testosterone is one of the most important hormones in the body that promotes the building and protecting of lean muscle tissue. So if Forskolin does boost your t-levels, your muscles benefit as a result.


    Just as important, Forskolin was shown to promote protein synthesis, a process that is at the heart of muscular repair, maintenance and growth. (2-3)




    If you're trying to naturally support your goals of fat burning and muscle building, one supplement that has received plenty of positive attention is Forskolin. Taken as a part of a well regimented training and nutrition program, it may support fat loss, testosterone production, and muscle building.


    To maximize your benefits, it's best to take Forskolin in conjunction with other proven ingredients. Using a thermogenic blend such as with  Muscletech's Hydroxycut is an ideal and convenient way to get the compounds you need for results. Ready to give it a try? Buy Muscletech Hydroxycut!




    1. Asano Tsuguyoshi (2001). Clinical report on root extract of perilla plant (Coleus forskohlii) ForsLean® in reducing body fat. Asano Institute. Tokyo , Japan.


    1. Godard MP, Johnson BA, Richmond SR. Body composition and hormonal adaptations associated with forskolin consumption in overweight and obese men. Obes Res. 2005 Aug;13(8):1335-43.


    1. Leamon, KB; Padgett, W; Daly, JW. 'Forskolin: Unique diterpene activator of adenylate cyclase in membrane and intact cells' Proc. Natl. Acad. Sci. USA 1981,78, 3363-67.
  • Top 4 Post-Workout Ingredients You Need to Use

    It seems like everyone is so focused on what to take BEFORE the workout that they often forget it's just as important to supplement your muscles AFTER the workout. Experts agree that the nutrients you ingest within 60 minutes of finishing the workout are crucial to determining your results including growth and recovery. Let's take a look at the top 4 post-workout ingredients that you should be taking right after that intense gym session.


    1. Creatine Monohydrate


    What is it?

    • A legend in the supplement industry, Creatine Monohydrate is actually produced in the body but only about one gram per day. Studies show that the optimal dose for Creatine Monohydrate is 5 grams after a 20 gram loading period of 2 weeks. You must take this AFTER your workout for optimal absorption as this is how you'll maximize your benefits in the gym. The key is that creatine is best absorbed when taken in conjunction with a high quality protein (more on that below) and fast acting carbohydrates. Taken on its own, its absorption is not nearly as good.



    • Higher energy levels
    • Extended fuel source for muscles
    • Allows for more time under tension, which triggers muscular hypertrophy
    • Boosts recovery time (1, 5)


    1. Glutamine


    What is it?

    • Another amino acid found within the body, Glutamine, like Creatine, is created in small amounts but can result in high level benefits when introduced into the diet via supplementation. The ideal dose is 5 grams but no loading period is needed with Glutamine. Just like Creatine, it's important to take Glutamine after your workout as this is when it can work its magic.



    • Promotes protein synthesis (essential for muscle building)
    • Protects from catabolism (muscle tissue breakdown)
    • Supports recovery (2)


    1. L-Carnitine L-Tartrate


    What is it?

    • This amino acid derivative is making big waves in the supplement industry due to recent studies that highlight its benefits. When you take it after your workout, you'll want to shoot for 2 grams. No loading phase is needed.



    • Supports faster recovery times
    • Promotes more time under tension (ideal for muscle building)
    • Triggers a higher level production of growth hormone (needed for muscle building, recovery, and results) (3)


    1. Whey Protein Isolate


    What is it?

    • This milk-based protein source isn't your typical protein supplement. While whey concentrate and casein are ideal for various times throughout the day, nothing beats protein isolate for a post-workout treat. Protein isolate has been broken down into its most absorbable form. In fact, it scores 101 out of 100 on the bioavailability scale. This means that your body is going to be able to quickly absorb it and put it to good use. If you use any of the ingredients on this list, make sure it's protein isolate.



    • Supports muscle recovery
    • Triggers protein synthesis
    • Promotes muscle growth
    • Boosts immunity (4)




    While pre-workout nutrition is important to prepare your body for the workload ahead, what you do AFTER your workout is just as essential. Post-workout ingredients can ensure faster recovery and better results. The four ingredients mentioned above are some of the best in the industry. If you have to only choose one, go with protein isolate for the best benefits.




    1. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31.


    1. B. Mittendorfer, E. Volpi and R. Wolfe. Whole body and skeletal muscle glutamine metabolism in healthy subjects. Am J Physiol Endocrinol Metab. Author manuscript; available in PMC 2012 Aug 22.


    1. Kraemer WJ, Volek JS, French DN, Rubin MR, Sharman MJ, Gómez AL, Ratamess NA, Newton RU, Jemiolo B, Craig BW, Häkkinen K. The effects of L-carnitine L-tartrate supplementation on hormonal responses to resistance exercise and recovery. J Strength Cond Res. 2003 Aug;17(3):455-62.


    1. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.


    1. Antonio, J., Ciccine, C. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of The International Society of Nutrition 10:36, 2013.
  • Top 5 Proven Weight Loss Ingredients

    Supplementing your fitness goals is no longer a unique privilege. In fact, you're a rarity if you aren't taking something for fat loss, energy, or muscle building. When it comes to weight loss, there are literally thousands of products to choose and this will understandably make you quite confused, frustrated, and overwhelmed. Let's take a look at the top 5 scientifically proven weight loss ingredients to help you make your decision easier.


    1. Caffeine


    We'll start the list with a fan favorite and easily the most used weight loss ingredient. Caffeine can be found in all pre-workout and thermogenic supplements. Not only will it boost your energy but it will also increase your body's fat burning potential.


    The way caffeine supports fat loss is through ensuring that stored fat deposits are used as a primary energy source and NOT your muscle glycogen stores. (1)


    • Buy it here


    1. Green Tea Extract


    Green tea has been supporting your overall health and wellness for thousands of years. Only within the last couple decades has science discovered the real benefits of green tea, ensuring it to become one of the most popular weight loss supplements.


    Green tea contains a special compound called epigallocatechin gallate or EGCG. This compound ensures the boost in your metabolism, thereby promoting a higher caloric burn. More calories burned gets you one step closer to achieving a caloric deficit for your weight loss. (1, 2)


    • Buy it here


    1. Cayenne Pepper Fruit Extract


    The same pepper that you put in your meals for the extra kick contains a special fat burning compound called Capsaicin. When you ingest Capsaicin, your body goes into overdrive, converting those stored fat deposits into usable energy. What's more, capsaicin also supports healthy digestion, healthy blood cholesterol levels, and fat burning. (3)


    • Buy it here


    1. African Mango


    If there's one ingredient that suddenly 'showed up' in all fat loss products across the industry, it's African Mango. Known as Irvingia Gabonensis, this compound encourages fat oxidation through boosting your metabolism and suppressing your appetite. It's also been shown to be effective at improving your cholesterol levels, making it an ideal supplement for those who are overweight with cardiovascular issues. (4)


    • Buy it here


    1. Synephrine HCL


    More commonly known as Bitter Orange Extract, this unique compound is found in nearly all fat loss supplements on the market. Why is it abundantly used?


    Studies have shown that Synephrine HCL provides you with several key weight loss benefits including blocking fat from being absorbed and stored. It helps to boost your body's metabolic response, resulting in MORE calories burned. It's also an effective appetite suppressant. (5)


    • Buy it here




    Despite the seemingly unlimited options you have, science can narrow down which ingredients to buy if you're trying to supplement your weight loss. All of these ingredients are simple to find, inexpensive to buy, and proven by science.




    1. Westerterp-Plantenga MS, Lejeune MP, Kovacs EM. Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation. Obes Res. 2005 Jul;13(7):1195-204.


    1. Venables MC, Hulston CJ, Cox HR, Jeukendrup AE. Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. Am J Clin Nutr. 2008 Mar;87(3):778-84.


    1. Lejeune MP, Kovacs EM, Westerterp-Plantenga MS. Effect of capsaicin on substrate oxidation and weight maintenance after modest body-weight loss in human subjects. Br J Nutr. 2003 Sep;90(3):651-59.


    1. Judith L Ngondi, Julius E Oben,corresponding author1 and Samuel R Minka. The effect of Irvingia gabonensis seeds on body weight and blood lipids of obese subjects in Cameroon. Lipids Health Dis. 2005; 4: 12. Published online 2005 May 25.


    1. Stohs SJ, Preuss HG, Shara M. A review of the human clinical studies involving Citrus aurantium (bitter orange) extract and its primary protoalkaloid p-synephrine. Int J Med Sci. 2012;9(7):527-38. Epub 2012 Aug 29.
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