When it comes to enhancing exercise performance we understand that it’s easy to get caught in the weeds. Supplement protocols, superfoods, anabolic windows and the like can unfortunately blind us from what’s most important – nailing the basics.

Branch Chained Amino Acids (BCAAs) refer to three of the nine essential amino acids, these being Leucine, Isoleucine, and Valine. Over the years the consumption of BCAAs around the exercise window has gained immense popularity, with claims that supplementation can improve exercise performance, endurance, recovery, reduce appetite, build muscle, and even enhance mental focus. However… scientific evidence to back-up these claims is severely lacking, and the overall consensus is that BCAA supplementation is unnecessary.

The quality of a diet isn’t determined by what you exclude... but rather the variety of foods that you choose to INCLUDE!

The sport of bodybuilding encompasses SO much more than just training and nutrition!

Tracking “To The Gram” Isn’t Mandatory. Nutrition is often viewed in a black and white context; however, we like to view nutrition in different shades of grey. The dietary strategies someone chooses to implement should be unique to them, therefore the approach they take really does “depend” on the context.

If you ask any passionate bodybuilder to elaborate on their “why”, they’re highly likely to explain that living this lifestyle isn’t solely for the purpose of building muscle mass.

It goes without saying that a calorie deficit is required for weight loss. However, there’s arguably nothing more frustrating than embarking on a weight loss journey, THINKING you’re in a calorie deficit, yet watching the scale stay stagnant.

It can be easy to understand the appeal of fast-tracked weight loss. Why diet for 15 weeks when you can get the job done in less than half the time? Rapid results don’t come with any negative consequences, right? Not necessarily…

Bodybuilding is a competitive sport, and those who succeed at the highest level do so for many reasons. Therefore, if you aspire to be a top-level athlete yourself, take the time to identify common characteristic traits shared amongst your greatest idols.

A deload is usually warranted after an individual has progressively overreached at the end of a 6+ week training block. This week often involves a reduction in normal training volume and intensity. It aims to reduce systemic fatigue, risk of injury, promote overall recovery, and prepare an individual both mentally and physically for their next training block. In order to maximise rate of progression in the gym and prevent the risk of injury or burn-out, deloads should be considered a fundamental and pre-planned component of your training.

Bodybuilding, similar to many sports, is multi-phasic.

In the fitness industry it’s not uncommon to hear competitors and coaches preach “Don’t compete for the experience, compete to WIN!”.

From an outside view it’s understandable why bodybuilding, particularly on show day, can seem so enticing. Smiling faces with chiseled bodies, eating candy and winning trophies – what’s not to aspire to?! Well… the truth is that this is just a small glimpse into what a bodybuilding journey entails. The vast majority of a competition prep requires necessary, meticulous steps to be taken to achieve the desired outcome, and with these steps often comes respective “consequences” which aren’t particularly appealing.

While recomping at a maintenance bodyweight is possible… it will eventually reach a point of diminishing returns.

During prolonged periods away from the stage it can be easy to become complacent and think that “there’s still so much time”. However, the reality is this is where the vast majority of changes are made to your physique.

Who else has been told that you need to “shock” your muscles to make maximum progress? Don’t worry, once upon a time we were confused about this topic too!

How protein-rich are your protein sources? The above infographic illustrates how much protein you would obtain from 100g of given foods. Take note that you get more “bang for your buck” in terms of protein content vs calories for some sources compared to others!

We’re sure you’ve all heard the claim “There are numerous benefits to following a moderately-high protein diet!” However, the question is… how much protein does this equate to? Which foods are high-quality sources of protein? How should you distribute your protein intake throughout the day?

Carbohydrate intake: a concept that is relatively simple and straightforward, yet there remains to be enormous confusion and misconceptions when it comes to this topic in the fitness industry.

Fatty acids are essential for hormone production and distribution, insulation, immunity, cognition, cardiovascular health and cell function (every single cell in our body is made from a lipid bilayer – that’s fat!)