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3309464c-6a63-4b0e-b967-00d19de8e334 Rule 1 – Protein (WPI) Dr Francesca Alves , PhD Despite staying the same weight on the scales, your muscles are continuously breaking down and re-building protein every day! To increase the net size of skeletal muscle, the protein building (protein synthesis) must outweigh the protein breakdown [1]. During exercise (both resistance and cardio) skeletal muscles decrease muscle protein synthesis, whereas muscle protein breakdown remains relatively unchanged [1, 2]. This occurs because the body needs to re-prioritise energy towards fuelling the activity which consequently diverts energy and resources away from protein synthesis. After exercise protein breakdown and protein synthesis are both elevated – but only with the right nutrition, like Rule 1 protein, can protein synthesis out-whey protein breakdown resulting in a positive net-gain! But how is protein synthesis controlled? Imagine your muscles are like a busy construction site, and proteins are like the workers building various structures (like…thigh-rise towers, calf-eterias, posterior palaces…etc). Now, in order for the construction to happen smoothly and efficiently, there needs to be a way to control the workers. mTOR (mammalian target of rapamycin) is like the manager on this construction site. mTOR receives signals from different sources in your body, like the nutrients you eat and the energy levels available and the conditions are right, mTOR sends out instructions to the workers (proteins) to start building more structures (increasing protein synthesis and muscle growth)[3-5]. Numerous studies show that whey consumption post exercise increases mTOR activity which facilitates muscle repair and growth post exercise [3, 4, 6]. That is why Rule 1 Protein is the ultimate mTOR activator containing 100% whey isolate which is partially digested to decrease the time to activate mTOR. The 100% Whey protein isolate and hydrolysed whey protein isolate with 25 grams of protein also contains a high concentration of branched-chain amino acids (BCAAs), particularly leucine, which is a key amino acid for stimulating mTOR and muscle protein synthesis [5, 7]. Consumption of Rule 1 protein via mTOR signalling will help you out-whey protein breakdown post exercise to facilitate muscle recovery, regeneration, and growth! References 1. Kumar, V., et al., Human muscle protein synthesis and breakdown during and after exercise. Journal of Applied Physiology, 2009. 106 (6): p. 2026-2039. 2. Witard, O.C., L. Bannock, and K.D. Tipton, Making Sense of Muscle Protein Synthesis: A Focus on Muscle Growth During Resistance Training. Int J Sport Nutr Exerc Metab, 2022. 32 (1): p. 49-61. 3. Kakigi, R., et al., Whey protein intake after resistance exercise activates mTOR signaling in a dose-dependent manner in human skeletal muscle. Eur J Appl Physiol, 2014. 114 (4): p. 735-42. 4. Farnfield, M.M., et al., Activation of mTOR signalling in young and old human skeletal muscle in response to combined resistance exercise and whey protein ingestion. Appl Physiol Nutr Metab, 2012. 37 (1): p. 21-30. 5. Dodd, K.M. and A.R. Tee, Leucine and mTORC1: a complex relationship. American Journal of Physiology-Endocrinology and Metabolism, 2012. 302 (11): p. E1329-E1342. 6. Farnfield, M.M., et al., Whey protein ingestion activates mTOR-dependent signalling after resistance exercise in young men: a double-blinded randomized controlled trial. Nutrients, 2009. 1 (2): p. 263-75. 7. Moro, T., et al., Whey Protein Hydrolysate Increases Amino Acid Uptake, mTORC1 Signaling, and Protein Synthesis in Skeletal Muscle of Healthy Young Men in a Randomized Crossover Trial. J Nutr, 2019. 149 (7): p. 1149-1158. Next Item Previous Item

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.

Products HOME Products Previous Next R1 Clean Gainer 10lb With 560 quality calories from a blend of full-spectrum proteins, multi-source carbs, and energy-dense lipids, Clean Gainer™ is a lean, mean way to amass solid gains. Each serving features a 3:1 carb to protein ratio combining 97g+ of quick-fueling carbs with 30g of complete protein from whey, milk, and casein to help add incremental size to a growing foundation. Flavour Select a flavour STORE LOCATOR BUY ONLINE Add paragraph text. Click “Edit Text” to update the font, size and more. To change and reuse text themes, go to Site Styles. Related Products VasoMax Grand Pre HyperMax Grand Pre Hyper3D Shots EAminoMax R1 WHEY BLEND 5lb R1 WHEY BLEND 2lb R1 PROTEIN NATURAL 5LB R1 PROTEIN NATURAL 2LB R1 PROTEIN 10LB Evo Carnigen Evo Aminoject Evo Cell K.E.M Evo Amino K.E.M EAA Evo Carnigen Liquid Evo EVP AQ Evo EVP 3D

Products HOME Products Previous Next R1 Creatine 60 Serve Our latest Collagen Peptides formula combines hydrolyzed collagen sources with hyaluronic acid and vitamin C to help support healthy skin, hair, nails, and joints. Flavour Select a flavour STORE LOCATOR BUY ONLINE Add paragraph text. Click “Edit Text” to update the font, size and more. To change and reuse text themes, go to Site Styles. Related Products VasoMax Grand Pre HyperMax Grand Pre Hyper3D Shots EAminoMax R1 WHEY BLEND 5lb R1 WHEY BLEND 2lb R1 PROTEIN NATURAL 5LB R1 PROTEIN NATURAL 2LB R1 PROTEIN 10LB Evo Carnigen Evo Aminoject Evo Cell K.E.M Evo Amino K.E.M EAA Evo Carnigen Liquid Evo EVP AQ Evo EVP 3D

Products HOME Products Previous Next R1 Charged Creatine Charged Creatine provides 3 types of creatine (monohydrate, magnesium chelate, and di-malate) and adds the benefits of electrolytes and natural-source caffeine to help you power through the toughest training with extra intensity. Flavour Select a flavour STORE LOCATOR BUY ONLINE Add paragraph text. Click “Edit Text” to update the font, size and more. To change and reuse text themes, go to Site Styles. Related Products VasoMax Grand Pre HyperMax Grand Pre Hyper3D Shots EAminoMax R1 WHEY BLEND 5lb R1 WHEY BLEND 2lb R1 PROTEIN NATURAL 5LB R1 PROTEIN NATURAL 2LB R1 PROTEIN 10LB Evo Carnigen Evo Aminoject Evo Cell K.E.M Evo Amino K.E.M EAA Evo Carnigen Liquid Evo EVP AQ Evo EVP 3D

Products HOME Products Previous Next R1 FRUITS & GREENS We packed Fruits & Greens™ with highly concentrated vegetables, fruits, herbs, digestive enzymes, and vitamins A & C. Naturally flavored and lightly sweetened with stevia, Fruits & Greens™ is a pleasantly simple way to add superfoods and antioxidants to your daily regimen. Flavour Select a flavour STORE LOCATOR BUY ONLINE Add paragraph text. Click “Edit Text” to update the font, size and more. To change and reuse text themes, go to Site Styles. Related Products VasoMax Grand Pre HyperMax Grand Pre Hyper3D Shots EAminoMax R1 WHEY BLEND 5lb R1 WHEY BLEND 2lb R1 PROTEIN NATURAL 5LB R1 PROTEIN NATURAL 2LB R1 PROTEIN 10LB Evo Carnigen Evo Aminoject Evo Cell K.E.M Evo Amino K.E.M EAA Evo Carnigen Liquid Evo EVP AQ Evo EVP 3D

Products HOME Products Previous Next Evo EVP AQ EVP-3D is perfect for those who still want mental focus but are sensitive to caffeine and stimulants. It's ideal for people who train late at night and need to be able to sleep after training. This help ensure the proper rest to recover and build quality muscle. It's also an excellent solution for those who go hard on stimulants all year and need to take a break by allow their systems to reset. Flavour Select a flavour STORE LOCATOR BUY ONLINE Add paragraph text. Click “Edit Text” to update the font, size and more. To change and reuse text themes, go to Site Styles. Related Products VasoMax Grand Pre HyperMax Grand Pre Hyper3D Shots EAminoMax R1 WHEY BLEND 5lb R1 WHEY BLEND 2lb R1 PROTEIN NATURAL 5LB R1 PROTEIN NATURAL 2LB R1 PROTEIN 10LB Evo Carnigen Evo Aminoject Evo Cell K.E.M Evo Amino K.E.M EAA Evo Carnigen Liquid Evo EVP AQ Evo EVP 3D

I began my fitness journey back in 2013 when I was overweight and depressed... Meet Sophie I began my fitness journey back in 2013 when I was overweight and depressed. I didn't know what to do and I had nowhere left to turn, until I found the gym. I fell in love with weight training and built myself a strong and powerful physique with a mindset to match! I took advantage of my natural strength and competed in powerlifting but I still didn't have control of my diet, years of abuse had left mental scars and attachments to food I found difficult to break. Once I learnt the methods I needed to heal mentally I was able to break the cycle and finally achieve my dream of having the confidence to step on stage as a bodybuilder. I had finally achieved the physique I had admired on others for so many years. Now I'm here to help you achieve yours, and keep it for life. As a professional Fitness Trainer, my passion is to guide people towards a healthier lifestyle. Everybody is unique, with their own strengths and limitations, the key is learning what works for you and how to implement it consistently to achieve long term results. Custom plans are based on your health, schedule and more importantly, fitness goals. My goal is to help you transform your body and influence you to make more mindful decisions when it comes to your health. SEE ALL AMBASSADORS

Products HOME Products Previous Next Alka Power 600ml Water is an easy and efficient delivery system in neutralising acids and it is something that we all need to consume each day to maintain optimal health. More specifically, Alka Power contains bioavailable minerals that are active on a cellular level to enhance hydration and health. These filtered ocean sourced minerals are also the secret behind the stable and high pH that is unique to Alka Power. Flavour Select a flavour STORE LOCATOR BUY ONLINE Water is an easy and efficient delivery system in neutralising acids and it is something that we all need to consume each day to maintain optimal health. More specifically, Alka Power contains bioavailable minerals that are active on a cellular level to enhance hydration and health. These filtered ocean sourced minerals are also the secret behind the stable and high pH that is unique to Alka Power. Heading 5 Add paragraph text. Click “Edit Text” to update the font, size and more. To change and reuse text themes, go to Site Styles. Heading 5 Add paragraph text. Click “Edit Text” to update the font, size and more. To change and reuse text themes, go to Site Styles. Heading 5 Add paragraph text. Click “Edit Text” to update the font, size and more. To change and reuse text themes, go to Site Styles. Heading 5 Add paragraph text. Click “Edit Text” to update the font, size and more. To change and reuse text themes, go to Site Styles. Heading 5 Add paragraph text. Click “Edit Text” to update the font, size and more. To change and reuse text themes, go to Site Styles. Related Products VasoMax Grand Pre HyperMax Grand Pre Hyper3D Shots EAminoMax R1 WHEY BLEND 5lb R1 WHEY BLEND 2lb R1 PROTEIN NATURAL 5LB R1 PROTEIN NATURAL 2LB R1 PROTEIN 10LB Evo Carnigen Evo Aminoject Evo Cell K.E.M Evo Amino K.E.M EAA Evo Carnigen Liquid Evo EVP AQ Evo EVP 3D