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Learn about the benefits of workout supplements, including safety, timing, and performance. Find out how to choose the right supplements for your fitness goals. FAQs Supplement Questions Are workout supplements safe to use? Generally, workout supplements are safe when used as directed. However, it's important to read labels carefully, follow dosage instructions, and consult with a healthcare professional if you have any pre-existing health conditions or concerns. Do supplements actually improve exercise performance? Some ingredients in workout supplements, such as caffeine and creatine, have been shown to enhance exercise performance and increase energy levels. However, individual responses may vary, and results depend on factors like dosage, timing, and overall diet and exercise regimen. How should I choose the right workout supplement for my fitness goals? The best workout supplement for you depends on your specific fitness goals, such as muscle gain, endurance, or fat loss. Research different products, consider their ingredients and intended benefits, and choose one that aligns with your objectives. When is the best time to take workout supplements? The timing of taking workout supplements can vary depending on the specific supplement and your individual preferences. Pre-workout supplements are typically taken 30-60 minutes before exercise, while post-workout supplements are consumed shortly after a workout to aid in recovery. How do workout supplements interact with other medications or supplements I may be taking? Workout supplements can interact with certain medications or other supplements, so it's important to consult with a healthcare professional before adding them to your routine, especially if you're taking prescription medications or have underlying health conditions.

ab9fa9bc-1418-4422-bbd3-3ac5904fa1e9 Rule 1 - Glutamine Dr Francesca Alves , PhD Have you ever felt cold-like symptoms the day after a big training session or endurance event? Or perhaps you’ve noticed that you get sick more often during periods of intense, prolonged training? While training for a half-Ironman last year, I certainly noticed that I was sick much more frequently throughout the year—which was extremely frustrating. The fact is, prolonged bouts of strenuous exercise (i.e., >1.5 hours in duration or moderate to high intensity 55-75% maximum O2 uptake) cause a temporary depression of various aspects of immune function (e.g., neutrophil respiratory burst, lymphocyte proliferation, monocyte antigen presentation) that can last up to 24 hours post-exercise1. It is this immune suppression that explains the increased prevalence of sickness in many athletes or exercise enthusiasts. Now, I’m not suggesting that people should quarantine post intense and prolonged exercise—we’ve been through enough self-isolation to last a lifetime. Rather, athletes and individuals who partake in prolonged and intense exercise should be aware of training loads and optimize nutritional support to mitigate immune suppression. But how can you support your immune system? The simplest way to support your immune system is to ensure that the immune cells have an adequate fuel source. Most cells in the human body primarily metabolize glucose as a fuel source, but under stress conditions, such as intense, prolonged exercise, immune cells (including lymphocytes, neutrophils, and macrophages) utilize glutamine at high rates similar to or greater than glucose2. Glutamine is a non-essential amino acid, meaning the body can synthesize it. However, the synthesis takes energy and resources that are limited post intense exercise. As a result, studies report reduced plasma glutamine levels in response to different stress situations, such as sustained exercise, trauma, and starvation3. That’s why you may see glutamine referred to as a ‘conditionally essential’ amino acid. Under certain conditions, such as intense, prolonged exercise, glutamine needs a dietary boost. That’s why Rule1 created the optimal glutamine supplement, ideal for post intense exercise to fuel immune cells and prevent post-workout immune suppression. Rule1 Glutamine is highly recommended to anyone that wants to push beyond a moderate level and duration of exercise—lowkey anyone that has just joined a run club and thought that running a marathon with only a few months to prepare is a good idea. References 1 Wu, W. et al. Effects of Acute Ingestion of Caffeine Capsules on Muscle Strength and Muscle Endurance: A Systematic Review and Meta-Analysis. NutriAents 16 (2024). 2 Cruzat, V., Macedo Rogero, M., Noel Keane, K., Curi, R. & Newsholme, P. Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation. Nutrients 10 (2018). 3 Córdova-Martínez, A., Caballero-García, A., Bello, H. J., Pérez-Valdecantos, D. & Roche, E. Effect of Glutamine Supplementation on Muscular Damage Biomarkers in Professional Basketball Players. Nutrients 13 (2021). Resource > Next Item Previous Item

f40417f4-eec9-4c91-bd57-de42557dcd04 BCAAs vs EAAs Dr Francesca Alves , PhD Most people are aware of the importance of adequate protein intake to maintain and build muscle mass. Just like carbohydrates are broken down into glucose to fuel energy, proteins are broken down into amino acids to fuel muscle synthesis and a range of other important biological functions depending on the composition of amino acids. Understanding the structure and function of amino acids can help you personalize amino acid supplement profiles to achieve maximum health benefits. First, let's understand the basic structure and amino acid groupings. There are 20 common amino acids that can be grouped according to their chemical compositions. All amino acids consist of an amino acid backbone with a central carbon atom (called the alpha carbon) bonded to four groups: a hydrogen atom, an amino group, a carboxyl group, and a side chain (R group), which varies among amino acids. Three of these amino acids—leucine, isoleucine, and valine—have a ‘branched’ R group. These are called "branched-chain" amino acids (BCAAs) because of this unique chemical structure. BCAAs primarily promote muscle protein synthesis and reduce muscle breakdown during exercise1. Leucine, in particular, plays a critical role in stimulating muscle growth2. Another way to group amino acids is based on their availability. The human body can synthesize a subset of amino acids—called ‘non-essential’ amino acids—but 9 other amino acids must be sourced from the diet. These ‘essential’ amino acids (EAAs) sourced from diet and supplements include the BCAAs. An EAA supplement will cover all essential amino acids, which is great for supporting a broader range of physiological functions, including tissue repair, nutrient absorption, and neurotransmitter synthesis (e.g., tryptophan is a precursor for serotonin—a neurotransmitter required for healthy cognition)3. EAA supplements are particularly beneficial for individuals with restricted diets (i.e., vegetarians and vegans) as it is more difficult to achieve adequate EAA absorption. However, the level of BCAAs in a general EAA supplement may not be maximized for the specific function of muscle protein synthesis and repair1. Thus, stacking a BCAA supplement may be necessary (or ‘essential’) for active or metabolically stressed (i.e., age-related disorders) individuals to enhance exercise performance, reduce fatigue, and aid in muscle recovery4. References 1 Blomstrand, E., Eliasson, J., Karlsson, H. K. & Köhnke, R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr 136 , 269s-273s (2006). 2 Duan, Y. et al. The role of leucine and its metabolites in protein and energy metabolism. Amino Acids 48 , 41-51 (2016). 3 Friedman, M. Analysis, Nutrition, and Health Benefits of Tryptophan. Int J Tryptophan Res 11 , 1178646918802282 (2018). 4 Ruocco, C., Segala, A., Valerio, A. & Nisoli, E. Essential amino acid formulations to prevent mitochondrial dysfunction and oxidative stress. Curr Opin Clin Nutr Metab Care 24 , 88-95 (2021). Resource > Next Item Previous Item

ee4f04a9-55c6-4604-a547-b6eb61fd5819 Rule 1 – Pre LIFT Dr Francesca Alves , PhD When it comes to pre-workout supplements, what's in the mix can make all the difference between smashing personal bests or fizzling out before the finish line. But with so many ingredients listed on the label, often with names of patented compounds, it can be hard to know what's really worth the hype. Rule 1’s latest Pre LIFT has over 20 active compounds, including the pre-workout classics like caffeine, L-citrulline, and an electrolyte blend. In this article, we'll shed light on Senactiv®—one of the patented compounds that gives Rule One Pre LIFT an added edge. Senactiv® (Panax notoginseng Extract, Rosa roxburghii Extract) Senactiv® claims to be the first senolytic sportsceutical. Senolytics are a category of drugs that reduce the impact of cellular senescence [1]. But what exactly is cellular senescence? Cellular senescence in skeletal muscle is a process where muscle cells (myocytes) stop dividing and regenerating. This usually happens as a response to age-related damage or stress. When these cells enter this "senescent" state, they can no longer repair themselves or grow, leading to muscle wastage. Additionally, senescent cells are associated with increased chronic inflammation and reduced energy capacity [2, 3] —key factors that diminish exercise performance and recovery. These senescent cells are not just taking up space; they are actively producing harmful products that can compromise the overall function of the muscle. Think of them as a freeloading housemate who leaves the dishes to pile up—the best strategy is to clear them out! Thankfully, scientific research has shown that treatment with a senolytic can reverse the molecular signs of senescence and increase muscle strength [4]. At this point, it's important to note that "aging" and muscle wasting don't suddenly happen at a certain age. In fact, some studies report that age-related decline in muscle strength can start as early as the third decade of life [5]. Since most 30-year-olds are probably not considering senescence as a roadblock to building and maintaining muscle mass, Rule 1 decided to do everyone a favour by sneaking Senactiv®, a senolytic compound, into their latest pre-workout, Rule 1 Pre LIFT. Senactiv® incorporates both Panax notoginseng Extract and Rosa roxburghii Extract to help activate the body’s pathways to clear senescent cells, allowing for new muscle cell generation. Ginseng and the Rosa roxburghii fruit have been alleged to have performance-enhancing properties for thousands of years [6-8]. Senactiv® data shows that its consumption leads to increased senescent cell clearance, increased activation of muscle stem cells, decreased inflammatory and oxidative stress markers, increased mitochondrial activity, and improved glycogen recovery [9]. As a result, Rule 1 Pre LIFT goes above and beyond a simple caffeine burst and muscle pump, making it especially recommended for athletes and gym-goers over 30 years old—or anyone wanting to kick-start the fight against age-related muscle loss! References 1. Power, H., et al., Strategies for senolytic drug discovery. Aging Cell, 2023. 22 (10): p. e13948. 2. Kirkland, J.L. and T. Tchkonia, Senolytic drugs: from discovery to translation. J Intern Med, 2020. 288 (5): p. 518-536. 3. Hernandez-Segura, A., J. Nehme, and M. Demaria, Hallmarks of Cellular Senescence. Trends Cell Biol, 2018. 28 (6): p. 436-453. 4. Zhang, X., et al., Characterization of cellular senescence in aging skeletal muscle. Nature Aging, 2022. 2 (7): p. 601-615. 5. Janssen, I., et al., Skeletal muscle mass and distribution in 468 men and women aged 18-88 yr. J Appl Physiol (1985), 2000. 89 (1): p. 81-8. 6. Xu, J., et al., Nutritional constituents, health benefits and processing of Rosa Roxburghii: A review. Journal of Functional Foods, 2019. 60 : p. 103456. 7. Bucci, L.R., Selected herbals and human exercise performance. The American journal of clinical nutrition, 2000. 72 (2): p. 624S-636S. 8. ENGELS, H.-J., et al., Effects of ginseng supplementation on supramaximal exercise performance and short-term recovery. The Journal of Strength & Conditioning Research, 2001. 15 (3): p. 290-295. 9. https://nulivscience.com/ingredients/senactiv/ . Next Item Previous Item

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Recipes Salted Caramel Overnight Oats Cals: 355 (P36.6, C30, F8.6) Experience a delicious fusion of indulgence and nutrition with salted caramel overnight oats enhanced by protein powder. This delightful breakfast option combines the creamy goodness of overnight oats with the irresistible sweetness of salted caramel, while also providing a substantial protein boost. Perfect for fuelling your morning routine or satisfying your sweet tooth, these oats offer a convenient and flavourful start to your day, ensuring you stay energised and satisfied. Ingredients 40g oats 75ml almond milk 10g chia seeds 1 scoop Rule One Lightly Salted Caramel Protein 7g Macro Mike powdered PB 15g blueberries Servings Serves 1 (Multiply recipe for how many you would like) Prep Time TBA Product: More Recipes: Protein Biscoff Balls VIEW RECIPE Salted Caramel Overnight Oats VIEW RECIPE Salted Caramel Protein Gelato VIEW RECIPE Next Previous

Recipes Salted Caramel Protein Gelato 28.9g protein, 9.3G fats, 16.7g carbs and 283 calories. Satisfy your cravings guilt-free with our Salted Caramel Protein Gelato. Indulge in the creamy richness of salted caramel while benefiting from the added protein goodness. It's the perfect treat for those seeking a delicious and nutritious dessert option. Ingredients 200ml almond milk 150ml lite milk 1 scoop / Source 7 Salted Caramel Gelato Protein 20ml sugar free maple syrup 10g stevia 3g xathhan gum Servings 1 Big Serve or 2 Small Serves Prep Time TBA Product: More Recipes: Protein Biscoff Balls VIEW RECIPE Salted Caramel Overnight Oats VIEW RECIPE Salted Caramel Protein Gelato VIEW RECIPE Next Previous

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Join the 30-day transformation challenge! A beginner-friendly workout plan to improve fitness, body composition, and well-being with gradual intensity and variety Workouts TAKE THE 30 DAY TRANSFORMATION CHALLENGE This challenge aims to inspire you to make significant improvements in your fitness levels, body composition and overall well-being over the course of 30 days. Our 30-day workout program is tailored for beginners, and focuses on gradually increasing intensity and incorporating a variety of exercises to target different muscle groups. Remember to start with proper warm-up and cool-down routines for each session. WEEK 1 : BUILDING A FOUNDATION Day 1 : Full Body Workout Warm-up: 5 minutes of light cardio (e.g., brisk walking or jogging) Squats: 3 sets of 10 reps Push-ups (on knees if necessary): 3 sets of 8 reps Bodyweight lunges: 3 sets of 10 reps per leg Plank: Hold for 30 seconds, repeat 3 times Cool-down: 5 minutes of stretching Day 2 : Rest or Light Activity Day 3 : Cardio Warm-up: 5 minutes of light cardio Brisk walking or jogging: 20 minutes Cool-down: 5 minutes of stretching Day 4 : Strength Training Warm-up: 5 minutes of light cardio Dumbbell rows: 3 sets of 10 reps per arm Dumbbell chest press (on the floor or bench): 3 sets of 10 reps Bodyweight squats: 3 sets of 12 reps Plank: Hold for 30 seconds, repeat 3 times Cool-down: 5 minutes of stretching Day 5 : Rest or Light Activity Day 6 : Cardio Warm-up: 5 minutes of light cardio Cycling or stationary biking: 20 minutes Cool-down: 5 minutes of stretching Day 7 : Active Recovery Engage in light activities such as walking, yoga, or swimming for 30-45 minutes WEEK 2 : INCREASING INTENSITY Day 8-14 : Repeat Week 1 Routine with Slight Increases in Reps/Weight Increase reps by 2-3 for strength exercises Increase cardio duration by 5 minutes WEEK 3 : ADDING VARIETY Day 15 : Full Body Workout with Added Challenge Incorporate resistance bands or light dumbbells for added resistance in squats, lunges, and presses Increase plank hold time to 45 seconds Cool-down: 7 minutes of stretching Day 16-21 : Repeat Week 2 Routine with Slight Increases in Intensity WEEK 4 : FINAL PUSH Day 22 : Full Body HIIT Workout Perform each exercise for 30 seconds with 15 seconds rest in between:Jump squats Push-ups (on knees or toes) Mountain climbers Dumbbell rows Plank Repeat circuit 3 times Cool-down: 7 minutes of stretching Day 23-30 : Mix of Previous Week Routines with Increased Intensity and Focus on Form Gradually increase weights or resistance Focus on maintaining proper form throughout exercises Aim for consistency and challenge yourself while listening to your body's limits Remember to stay hydrated, fuel your body with nutritious foods, and get adequate rest for optimal recovery and progress. If you have any medical conditions or concerns, consult with a healthcare professional before starting any new exercise program.

Recipes Protein Biscoff Balls ➡️Serves: 14 ➡️Calories: 89 ➡️Protein: 4.7g ➡️Carbs: 9.5g ➡️Fat: 3.5g ✨ PROTEIN BISCOFF BALLS RECIPE✨ Looking for a sweet snack that fits your macros? These delicious Biscoff protein balls are packed with flavour protein! 💪 SAVE THIS! ➡️Serves: 14 ➡️Calories: 89 ➡️Protein: 4.7g ➡️Carbs: 9.5g ➡️Fat: 3.5g Ingredients: 1 cup ground oats 2 scoops Rule One Protein WPI - Choose one of 19 flavours 🤤 6 Biscoff biscuits, crushed 2 tbsp Biscoff spread 2 tbsp low-fat cream cheese 2 tbsp almond milk For Decoration: 1 Biscoff biscuit, crushed 40g white chocolate, melted Method: 1️⃣ Mix oats, R1 protein powder, Biscoff biscuits, spread, and cream cheese into a fine crumb. 2️⃣ Add almond milk and stir until thick dough forms. 3️⃣ Roll into 14 balls and freeze for 20 minutes. 4️⃣ Drizzle with melted white chocolate, sprinkle with Biscoff crumbs, and chill in the fridge for an hour. Enjoy your high-protein indulgence guilt-free! Perfect for an afternoon pick-me-up or post-workout snack. 😋 By our friends at @hera_performance 💪🔥 Ingredients 1 cup ground oats 2 scoops Rule One Protein WPI 6 Biscoff biscuits, crushed 2 tbsp Biscoff spread 2 tbsp low-fat cream cheese 2 tbsp almond milk Servings 14 Serves Prep Time 10 minute prep, 20 minute freeze. Product: More Recipes: Protein Biscoff Balls VIEW RECIPE Salted Caramel Overnight Oats VIEW RECIPE Salted Caramel Protein Gelato VIEW RECIPE Next Previous

Reach your fitness and wellness goals with Global Nutrition’s top-quality supplements. Explore our range of protein, pre-workouts, and more to support your health. Goals SUBSCRIBE TO OUR CHANNEL UNLEASH YOUR PO TENTIAL At Global Nutrition, we believe that everyone has the potential to achieve their exercise and wellness goals with the right mindset and support. Whether you're looking to build muscle, increase strength, lose body fat, or looking for supplementation for your health and wellness goals, we have everything you need to get there. From premium protein powders to scientifically formulated pre-workout supplements, we offer the best in sports nutrition to help you reach your goals. Combining the right tools and resources with good nutrition and a supportive community, anyone can achieve a healthier, happier lifestyle. PRE-WO RKOUTS Pre-workout supplements have gained significant popularity among fitness enthusiasts aiming to enhance their exercise performance and maximise results. Typically taken before a workout session, these supplements are designed to provide an array of benefits, including increased energy, focus, endurance, and strength. They often contain a combination of ingredients such as caffeine, beta-alanine, l-citruline creatine, and amino acids, which work synergistically to boost athletic performance and promote muscle growth. One of the primary functions of pre-workout supplements is to increase energy levels, enabling individuals to push through intense training sessions with greater intensity and stamina. Caffeine, a common ingredient found in many pre-workout formulas, acts as a central nervous system stimulant, helping to reduce fatigue and improve alertness. By enhancing energy metabolism and mobilizing fatty acids for fuel, caffeine can prolong exercise duration and delay the onset of fatigue, allowing athletes to train harder and longer. PRE-WORKOUT RANGE HEALTH & FITNESS The importance of health and fitness cannot be overstated, as they are fundamental pillars of overall well-being and longevity. Engaging in regular physical activity and maintaining a balanced diet are essential for optimising physical health, mental clarity, and emotional stability. Regular exercise helps to strengthen the cardiovascular system, improve respiratory function, and enhance muscular strength and endurance, reducing the risk of chronic diseases such as heart disease, diabetes, and obesity. Furthermore, physical activity stimulates the release of endorphins, neurotransmitters that promote feelings of happiness and reduce stress, anxiety, and depression, thereby contributing to better mental health and overall quality of life. Moreover, prioritising health and fitness fosters a sense of empowerment and self-confidence, as individuals witness improvements in their physical abilities, appearance, and energy levels over time. Setting and achieving fitness goals, whether it's running a marathon, lifting heavier weights, or simply improving flexibility, instills a sense of accomplishment and self-efficacy, which can translate into other areas of life. Additionally, adopting a healthy lifestyle serves as a preventive measure against various health conditions, enabling individuals to enjoy greater independence and vitality as they age. By investing in their health and fitness, individuals not only improve their current well-being but also lay a foundation for a healthier, more fulfilling future. HANDY WORKOUT TIPS INTRA WO RKO UTS – DURING & AFTER WORKOUT Intra-workout supplements, are designed to be consumed during exercise to support performance, hydration, and muscle recovery. These supplements typically contain a blend of ingredients aimed at replenishing electrolytes, providing carbohydrates for energy, and delivering essential amino acids to fuel muscle growth and repair. By supplying the body with nutrients during physical activity, intra-workout supplements help maintain energy levels, delay fatigue, and promote hydration, ultimately enhancing exercise performance and recovery. During intense workouts, the body's nutrient requirements increase significantly to support energy production and muscle function. Intra-workout supplements address these needs by delivering a readily available source of carbohydrates, such as dextrose or maltodextrin, which can be rapidly absorbed and utilised as fuel by working muscles. Additionally, they often include electrolytes like sodium, potassium, and magnesium to replenish those lost through sweat and maintain fluid balance, preventing dehydration and supporting optimal muscle function. Furthermore, Intra-workout supplements may contain branched-chain amino acids (BCAAs) and other essential amino acids, which play crucial roles in protein synthesis and muscle repair, helping to minimise muscle breakdown and promote recovery during prolonged or intense exercise sessions. PRE-FORM RANGE WEIGHT MANAGEMENT Weight management is a crucial aspect of overall health and well-being, encompassing strategies to achieve and maintain a healthy body weight through a balance of diet, exercise and lifestyle modifications. Maintaining a healthy weight is essential for reducing the risk of numerous chronic diseases, including obesity, type 2 diabetes, cardiovascular disease, and certain cancers. Effective weight management involves not only losing excess weight but also adopting sustainable habits to prevent weight regain in the long term. A balanced diet plays a central role in weight management, emphasising the consumption of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats while limiting the intake of processed foods, sugary beverages and high-calorie snacks. Portion control and mindful eating practices can help individuals manage their calorie intake and prevent overeating. Additionally, staying hydrated by drinking plenty of water throughout the day can support weight management by promoting satiety and preventing dehydration, which can sometimes be mistaken for hunger. Alongside diet, regular physical activity is essential for achieving and maintaining a healthy weight. Exercise helps to burn calories, build lean muscle mass, boost metabolism, and improve overall fitness levels, contributing to weight loss and weight maintenance efforts. Incorporating a combination of cardiovascular exercise, strength training, and flexibility exercises into one's routine can optimize results and promote a healthy body composition. TAKE THE 30 DAY CHALLENGE TAKE THE 30 DAY TRANSFORMATION CHALLENGE This challenge aims to inspire you to make significant improvements in your fitness levels, body composition and overall well-being over the course of 30 days. The challenge involves a combination of targeted workouts, dietary changes, and lifestyle adjustments to help you achieve your goals. Throughout the 30 days, you will follow a structured program that includes daily workouts, nutritional guidelines and wellness tips. Workouts vary each day, incorporating elements of cardio, strength training, flexibility and functional movements to keep you engaged and challenged. Additionally, you will receive guidance on meal planning, portion control, and choosing nutrient-dense foods to support your fitness goals. LEARN MORE EXPLORE OUR RANGE