Frequently Asked Questions

Supplements for Beginners 

1.     What supplements should I be taking?

 The best supplements for you will depend on your goals, diet and lifestyle. While supplements are not a substitute for a balanced diet, they can be a convenient way to help fill nutritional gaps and support your health and fitness goals.

Some of the most commonly used supplements include:

Whey Protein

Whey protein is a convenient way to increase your daily protein intake and support muscle recovery, growth and maintenance.

Creatine Monohydrate

Creatine is one of the most researched sports supplements available. It is commonly used to support strength, power, exercise performance and muscle growth. Some research also suggests it may support cognitive function in certain situations.

Fish Oil

Fish oil provides omega-3 fatty acids, which support general health and wellbeing and may help support joint and heart health.

Multivitamins

Multivitamins can help fill nutritional gaps for people who may not be getting all the essential vitamins and minerals they need from food alone.

Magnesium

Magnesium is popular among active individuals and plays an important role in normal muscle and nervous system function. Many people also use magnesium to support relaxation and sleep quality.

The best supplement stack will vary from person to person. Factors such as your training goals, diet, age and lifestyle should all be considered when choosing supplements.

2.     What supplements help build muscle?

 

While no supplement can replace consistent training and proper nutrition, some supplements can help support muscle growth when combined with a structured exercise program.

Protein Powder

Protein provides the amino acids needed to repair and build muscle tissue after training. Whey protein is a convenient way to help meet your daily protein requirements.

Creatine Monohydrate

Creatine is one of the most researched sports supplements available. It can help improve strength, power and exercise performance, allowing you to train harder and potentially gain more muscle over time.

Pre-Workout Supplements

Many pre-workout supplements contain ingredients such as caffeine and citrulline, which may help increase focus, energy and training intensity during workouts.

Mass Gainers

For individuals who struggle to consume enough calories to gain weight, mass gainers can provide additional protein and calories to support muscle growth.

Recovery Supplements

Products containing electrolytes, magnesium and other recovery-focused ingredients may help support recovery between training sessions.

For best results, focus on a balanced diet, progressive resistance training and adequate sleep. Supplements work best when used to support an already solid training and nutrition plan.

3.     What supplements help with weight loss?

 

No supplement can replace a calorie-controlled diet and regular exercise, but some supplements may help support your weight loss goals when used alongside a healthy lifestyle.

Protein Powder

Protein can help keep you feeling fuller for longer and may help preserve lean muscle mass while dieting. Many people use protein shakes as a convenient way to increase protein intake and manage hunger.

Thermogenic Supplements

Thermogenic formulas often contain ingredients such as caffeine and green tea extract, which may help support energy levels and increase calorie expenditure during the day.

Fibre Supplements

Fibre supplements can help promote feelings of fullness and support digestive health, making it easier to stick to a calorie-controlled diet.

Meal Replacements

Meal replacement shakes can provide a convenient, portion-controlled option for people looking to manage their calorie intake.

While supplements can provide additional support, long-term weight loss is primarily achieved through maintaining a calorie deficit, staying active and following a sustainable nutrition plan.

4.     What supplements help recovery?

Recovery is an important part of achieving your fitness goals. While sleep, hydration and nutrition should always come first, certain supplements may help support muscle recovery and performance.

Protein Powder

Protein provides the amino acids needed to repair and rebuild muscle tissue after exercise. Many people use a protein shake after training as a convenient way to support recovery.

Creatine Monohydrate

Creatine helps replenish energy stores within muscle cells and is one of the most researched supplements for supporting strength, performance and muscle growth.

Magnesium

Magnesium plays an important role in normal muscle and nervous system function. Many active individuals use magnesium to support recovery, relaxation and sleep quality.

Electrolytes

Electrolytes such as sodium, potassium and magnesium help maintain hydration and fluid balance, particularly after intense training sessions or excessive sweating.

Fish Oil

Fish oil provides omega-3 fatty acids that support general health and wellbeing and may help support joint health and recovery from regular training.

For best results, supplements should be combined with adequate sleep, proper hydration and a balanced diet.

5.     Are supplements necessary?

 

Supplements are not essential for everyone, and they should not replace a balanced diet. Many people can meet their nutritional needs through whole foods alone.

However, supplements can be a convenient way to help fill nutritional gaps and support specific health and fitness goals. For example, active individuals may use protein powder to increase their daily protein intake, while others may choose creatine, fish oil, magnesium or multivitamins to complement their diet.

Certain groups of people, including athletes, older adults, vegetarians, vegans and individuals with specific dietary requirements, may benefit from supplementation.

The best approach is to focus on a healthy diet first and use supplements as a tool to support your individual needs and goals.

 

Protein Powder

 

6.     What is protein powder?

 

Protein powder is a dietary supplement that provides a convenient source of high-quality protein. It is commonly used to help increase daily protein intake, support muscle recovery and assist with muscle growth when combined with regular exercise.

Protein powders are available in a variety of forms, including whey protein, casein protein and plant-based proteins. Whey protein is one of the most popular options due to its high protein content and complete amino acid profile.

Many people use protein powder after training, between meals or as a convenient way to meet their daily protein requirements when whole food options are not available.

While protein powder can be a useful addition to your diet, it should be used to supplement a balanced diet rather than replace whole food protein sources.

7.     Does protein powder work?

 Yes, protein powder can be an effective way to help increase your daily protein intake. When combined with regular resistance training and a balanced diet, it can support muscle growth, recovery and muscle maintenance.

Protein powder is not a magic solution or a replacement for hard training and proper nutrition. Its main benefit is convenience. It provides a quick and easy source of high-quality protein for people who may struggle to meet their protein requirements through whole foods alone.

Many people use protein powder after training, between meals or when they need a convenient protein-rich snack. Whether your goal is building muscle, improving recovery or maintaining muscle while losing weight, protein powder can be a useful addition to your nutrition plan.

For best results, protein powder should be used to supplement a balanced diet rather than replace whole food sources of protein.

 

8.     Does protein powder make you gain weight?

Protein powder does not automatically cause weight gain. Like any food, weight gain occurs when you consistently consume more calories than your body burns.

Many people use protein powder to support muscle growth, recovery and overall protein intake. When combined with resistance training, protein powder can help support muscle growth as part of a balanced diet.

Protein powder can also be used during a weight loss phase, as protein is known to be filling and may help reduce hunger while preserving lean muscle mass.

If you consume protein shakes in addition to your regular diet without accounting for the extra calories, they may contribute to weight gain over time. However, this is due to an overall calorie surplus rather than the protein powder itself.

The impact of protein powder on your weight depends on your total daily calorie intake, activity levels and fitness goals.

 

9.     Does protein powder cause acne?

 Protein powder does not cause acne in everyone, but some people may notice an increase in breakouts after using certain products, particularly whey protein.

Research suggests there may be a link between dairy-based proteins and acne in some individuals. This may be due to factors such as dairy sensitivity, hormonal responses or individual skin characteristics. However, results can vary significantly from person to person.

If you notice acne after starting a protein powder, you may wish to try a whey isolate, which contains less lactose than whey concentrate, or consider switching to a plant-based protein powder.

It is also worth checking the ingredient list, as some products contain added sugars, flavourings or other ingredients that may not suit everyone.

If you have concerns about persistent acne, consider speaking with a healthcare professional or dermatologist.

 

10.   Does protein powder cause constipation?

 Protein powder itself does not usually cause constipation. However, it is something we occasionally hear from customers who have recently increased their protein intake.

In many cases, the issue is not the protein powder itself. When people start focusing on protein, they sometimes forget about other important parts of their diet such as fibre and water intake. This can lead to digestive discomfort and constipation.

If you're using protein powder regularly, make sure you're drinking enough water throughout the day and eating plenty of fruits, vegetables and other fibre-rich foods.

If you experience digestive issues with dairy-based protein powders, particularly if you are sensitive to lactose, switching to a whey isolate or plant-based protein powder may help.

As with any supplement, everyone's body responds differently. If symptoms continue, it may be worth speaking with a healthcare professional.

11.                        Does protein powder expire?

 Yes, protein powder does expire and should always be checked before use.

Most protein powders come with a best before date printed on the container. In many cases, a properly stored protein powder may still be usable for some time after this date, but the quality, taste and nutritional value may gradually decline.

A good rule of thumb is to inspect the product before using it. If you notice an unusual smell, changes in colour, excessive clumping or an unusual taste, it's best not to consume it.

To help maximise shelf life, store your protein powder in a cool, dry place away from direct sunlight and always keep the container tightly sealed.

If you're ever unsure whether a product is still suitable to use, it's always safer to replace it with a fresh tub.

12.   How much protein do I need? 

The amount of protein you need depends on your body weight, activity level and fitness goals.

For most healthy adults, a daily protein intake of around 0.8 grams per kilogram of body weight is considered adequate. However, people who exercise regularly or are trying to build muscle often benefit from a higher intake.

As a general guide:

• General health: 0.8-1.0g per kg of body weight

• Active individuals: 1.2-1.6g per kg of body weight

• Muscle building: 1.6-2.2g per kg of body weight

• Fat loss: 1.6-2.2g per kg of body weight to help preserve lean muscle mass

For example, an 80kg person looking to build muscle may aim for approximately 128-176g of protein per day.

While protein powder can help you reach your daily target, most of your protein intake can come from whole food sources such as meat, fish, eggs, dairy products and legumes.

13.                        Whey Isolate vs Whey Concentrate

 Whey isolate and whey concentrate are both excellent sources of high-quality protein. The main differences come down to protein content, lactose content and price.

Whey Isolate undergoes additional filtration, resulting in a higher protein percentage and lower amounts of carbohydrates, fats and lactose. It is often preferred by people who are lactose-sensitive or looking for a leaner protein option.

Whey Concentrate contains slightly less protein per serve but is typically more affordable and has a creamier texture. For most people, it remains an effective and cost-friendly way to increase daily protein intake.

One of the most common questions we get in store is which option is better for muscle growth. The answer is that both can help support muscle growth and recovery when used as part of a balanced diet and training program.

If you're lactose-sensitive or want the highest protein content per serve, an isolate may be the better choice. If you're looking for great value and have no issues with dairy, a concentrate is often the more economical option.

 

14.   What is protein powder made of?

 Protein powder is made by extracting protein from foods and concentrating it into a convenient powder form. The source of the protein depends on the type of product.

The most common protein powders are made from:

Whey Protein – Derived from milk and one of the most popular options for supporting muscle growth and recovery.

Casein Protein – Also derived from milk, but digests more slowly than whey protein.

Plant-Based Proteins – Common sources include peas, brown rice, faba beans, almonds and peanuts. These are popular among vegans, vegetarians and people who prefer dairy-free options.

Depending on the product, protein powders may also contain flavourings, sweeteners, digestive enzymes and other ingredients to improve taste and mixability.

While the ingredients may vary, the main purpose of protein powder is the same: to provide a convenient and high-quality source of protein to help support your daily nutrition goals.

 

15.   What is vegan protein?

 Vegan protein is a plant-based protein powder that contains no animal-derived ingredients. It is commonly used by vegans, vegetarians, people with dairy sensitivities or anyone looking for a dairy-free alternative to whey protein.

Most vegan protein powders are made from ingredients such as pea protein, brown rice protein, faba beans protein, almond and peanut proteins. Many products use a blend of different plant proteins to provide a balanced amino acid profile.

One of the most common reasons people choose vegan protein is that it is completely dairy-free. Some customers also find it easier to digest than traditional whey protein.

Like whey protein, vegan protein can be used to help increase daily protein intake and support muscle recovery and growth when combined with regular exercise and a balanced diet.

 

16.    Is vegan protein as good as whey protein?

 For most people, both vegan protein and whey protein can be effective options for supporting muscle growth, recovery and daily protein intake.

Whey protein is naturally rich in essential amino acids and has long been considered the benchmark for protein quality. However, many modern vegan protein blends combine ingredients such as pea and rice protein to provide a complete amino acid profile.

One of the most common questions we get in store is whether switching to a vegan protein will affect muscle growth. For most people, the answer is no. As long as you're consuming enough total protein each day and following a consistent training program, both whey and vegan protein can help support your goals

The best choice often comes down to personal preference, digestion and dietary requirements. If you tolerate dairy well, whey protein is a great option. If you're vegan, lactose-sensitive or simply prefer plant-based products, a quality vegan protein can be just as effective.

 

Creatine

 

17.     What is creatine?

 

Creatine is one of the most popular and well-researched sports supplements available. It is naturally found in your muscles and also occurs in foods such as red meat and seafood.

Many people take creatine to help improve strength, exercise performance and muscle growth. It works by helping your muscles produce energy during short bursts of high-intensity activity such as weight training, sprinting and other explosive movements.

One of the reasons creatine is so popular is that it is simple to use and has been extensively studied for both effectiveness and safety.

The most common form is creatine monohydrate, which is widely regarded as the gold standard due to its strong research support, affordability and effectiveness.

For most people, a daily serving of 3-5 grams is all that is needed.

 

18.                        What are the benefits of creatine?

 

Creatine is one of the most researched sports supplements available and is commonly used to support strength, performance and muscle growth.

Some of the key benefits of creatine include:

Improved Strength and Performance

Creatine can help improve performance during high-intensity activities such as weight training, sprinting and other explosive exercises.

Support for Muscle Growth

When combined with a structured training program, creatine can help support increases in lean muscle mass over time.

Better Training Capacity

Many people find they can perform more repetitions, lift heavier weights or maintain higher training intensity when supplementing with creatine.

Support for Recovery

Creatine may help support recovery between training sessions, allowing you to maintain consistent performance in the gym.

Potential Cognitive Benefits

Emerging research suggests creatine may also support cognitive function, particularly during periods of mental fatigue, stress or sleep deprivation.

One of the reasons creatine remains so popular is that it is effective, affordable and supported by decades of scientific research.

 

19.                        What is the difference between Creatine Monohydrate and Creapure®?

 

One of the most common questions we get in store is whether Creapure® is different from creatine monohydrate.

The answer is that Creapure® is creatine monohydrate. The difference is that Creapure® is a premium trademarked form of creatine monohydrate manufactured in Germany under strict quality standards.

Both standard creatine monohydrate and Creapure® work in the same way and offer the same benefits for strength, performance and muscle growth.

Many people choose Creapure® because of its reputation for purity and quality control. However, a high-quality creatine monohydrate from a reputable brand can still be an excellent option.

For most people, the most important factor is taking creatine consistently rather than focusing on the specific brand or source.

 

20.                        Is creatine safe?

 

Yes. Creatine is one of the most researched sports supplements available and is widely considered safe for healthy adults when used as directed.

Creatine has been studied for decades and continues to be one of the most popular supplements for supporting strength, exercise performance and muscle growth.

When taken at the recommended daily serving of 3-5 grams, creatine has been shown to be both safe and effective for long-term use in healthy individuals.

Some people may notice a small increase in body weight when they first start taking creatine. This is typically due to increased water being stored within the muscles and is a normal effect of supplementation.

If you have a pre-existing medical condition or concerns about using supplements, it is always a good idea to speak with your healthcare professional before starting any new supplement.

 

21.                        Does creatine cause hair loss?

 

Current research does not show that creatine directly causes hair loss.

This concern became popular after a small study suggested creatine may increase levels of a hormone called DHT, which is associated with male pattern baldness. However, later research has not consistently found the same results, and there is currently no strong evidence that creatine supplementation causes hair loss in healthy individuals.

This is one of the most common questions we get asked in store, and many customers use creatine for years without noticing any changes to their hair.

If you are already prone to hair loss or have concerns about thinning hair, it may be worth monitoring any changes and speaking with a healthcare professional for personalised advice.

For most healthy adults, creatine remains one of the safest and most researched sports supplements available.

 

22.                        Does creatine cause bloating?

 

Some people may experience mild bloating when they first start taking creatine, but this is not something everyone experiences.

In many cases, the "weight gain" people notice during the first few weeks is simply water being drawn into the muscle cells. This is a normal effect of creatine and is one of the reasons muscles often appear fuller when supplementing.

If you experience stomach discomfort or bloating, it may be due to taking too much creatine at once, particularly during a loading phase. Many people find that taking a consistent daily serving of 3-5 grams helps minimise digestive issues.

For those who are particularly sensitive to traditional creatine monohydrate, alternative forms such as Creatine HCl+ may be worth considering. Many users report improved mixability and digestive comfort, although creatine monohydrate remains the most extensively researched form of creatine available.

As with any supplement, individual responses can vary. Staying well hydrated and following the recommended serving size can help minimise the likelihood of bloating.

 

23.                        Does creatine cause kidney stones?

 

Current research does not show that creatine causes kidney stones in healthy individuals when used as directed.

This concern often comes from the misconception that creatine puts excessive strain on the kidneys. However, creatine is one of the most researched sports supplements available, and studies have generally found it to be safe for healthy adults.

As with any supplement, staying well hydrated is important, particularly if you train regularly or exercise in hot conditions.

If you have a history of kidney disease, kidney stones or any other medical condition affecting kidney function, it is always a good idea to speak with your healthcare professional before starting creatine or any new supplement.

For most healthy adults, creatine remains one of the safest and most widely used supplements for supporting strength and performance.

 

24.                        Does creatine expire?

 

Yes, creatine does expire and should always be checked before use.

Most creatine products come with a best before date printed on the packaging. When stored correctly in a cool, dry place, creatine is generally very stable and can maintain its quality for a long time.

Before using an older product, check for any signs that it may have deteriorated. If you notice an unusual smell, changes in colour, excessive clumping or signs of moisture inside the container, it is best not to use it.

To help maximise shelf life, keep the container tightly sealed and store it away from heat, humidity and direct sunlight.

If you're ever unsure about the condition of a product, replacing it with a fresh tub is usually the safest option.

 

25.                        When should I take creatine?

 

The best time to take creatine is the time you'll remember to take it consistently.

One of the most common mistakes people make is worrying too much about timing. Creatine works by gradually increasing the amount of creatine stored in your muscles, so taking it every day is far more important than taking it at a specific time.

Many people choose to take creatine with their post-workout shake, while others take it with breakfast or another daily meal. Any of these approaches can be effective as long as you're taking it consistently.

A typical serving is 3-5 grams per day, including on rest days.

If you're new to creatine, focus on building the habit of taking it daily rather than worrying about whether you're taking it before or after your workout.

 

Weight Loss

 

26.                        What are thermogenic supplements?

 

Thermogenic supplements are products commonly used to support weight management goals. They typically contain ingredients that help support energy levels, focus and training performance, making it easier to stay active while following a calorie-controlled diet.

Common ingredients found in thermogenic supplements include caffeine, green tea extract and Acetyl-L-Carnitine (ALCAR). These ingredients are often included to help support energy, alertness and daily activity levels.

One of the most common reasons people use thermogenics is during a fat loss phase. Many people find that dieting can lead to lower energy levels, and thermogenic supplements may help provide an extra boost to support workouts and day-to-day activity.

It's important to remember that thermogenic supplements are not a substitute for proper nutrition and exercise. They work best when combined with a balanced diet, regular training and a sustainable calorie deficit.

If you're new to thermogenic supplements, consider starting with a lower-stimulant option to assess your tolerance before progressing to stronger formulas.

 

27.                        Do fat burners work?

 

Fat burners can be a useful tool during a weight loss phase, but they are not a magic solution.

Most fat burners contain ingredients such as caffeine, green tea extract and Acetyl-L-Carnitine (ALCAR), which may help support energy levels, focus and daily activity while dieting. Many people find that these products help them stay motivated and maintain training intensity when calories are lower.

One of the biggest misconceptions we hear in store is that fat burners do the work for you. In reality, the most important factor for fat loss is maintaining a calorie deficit through proper nutrition and regular exercise.

Fat burners are best viewed as a supplement to an already solid plan. When combined with a balanced diet, regular training and good recovery habits, they may provide additional support during a fat loss phase.

For most people, consistent nutrition and exercise will have a much greater impact on results than any supplement alone.

 

Testosterone & Men's Health

 

28.                        What supplements boost testosterone?

 

Testosterone levels can be influenced by factors such as sleep, nutrition, training, stress and overall health. While no over-the-counter supplement can replicate the effects of prescription testosterone therapy, some ingredients are commonly used to support healthy testosterone levels and men's wellbeing.

Tongkat Ali (LJ100®)

Tongkat Ali is one of the most popular ingredients used in men's health supplements. It is traditionally used to support vitality, performance and healthy testosterone levels.

Fenugreek

Fenugreek is commonly included in testosterone support formulas and is often used to support strength, performance and overall men's health.

Zinc and Magnesium

These essential minerals play important roles in many bodily functions, including hormone production. They are commonly included in testosterone support supplements.

Herbal Testosterone Support Formulas

Products such as BSc Triandrobol Test combine ingredients like Tribulus Terrestris, Fenugreek, Zinc, Magnesium and Horny Goat Weed in a convenient daily formula designed to support men's health and performance goals.

One of the most common misconceptions we hear in store is that testosterone boosters work like prescription hormones. In reality, supplements work best when combined with quality sleep, regular exercise, good nutrition and overall healthy lifestyle habits.

 

29.                        What is Tongkat Ali (LJ100®)?

 

Tongkat Ali, also known as Longjack, is a herbal ingredient traditionally used in Southeast Asia and is commonly found in men's health and vitality supplements.

LJ100® is a premium, patented extract of Tongkat Ali that has been standardised and researched for quality and consistency. While all LJ100® is Tongkat Ali, not all Tongkat Ali products use the LJ100® extract.

Many people use Tongkat Ali and LJ100® to support energy, vitality, performance and overall wellbeing. It is also a popular ingredient in men's health supplements and is often included in formulas designed to support healthy testosterone levels.

One of the advantages of LJ100® is that it is a concentrated extract, meaning a smaller serving can provide the key bioactive compounds found in Tongkat Ali.

Whether you choose a standard Tongkat Ali product or a premium LJ100® extract, it should be used alongside healthy lifestyle habits such as regular exercise, quality sleep and a balanced diet.

 

Orders and Deliveries

 

 

30.                        How long does shipping take?

 

Shipping times vary depending on your location and the selected shipping method. Most orders are dispatched as quickly as possible, and tracking information is provided when available.

 

31.                        Do you ship Australia-wide?

 

Yes. We offer shipping across Australia so customers can conveniently order their favourite supplements online.

 

32.                        What is your returns policy?

 

Due to the nature of health and nutrition products, we are unable to accept returns or exchanges on products once they have left our store or been delivered.

This policy is in place to protect the health and safety of all our customers. Once a product has left our premises, we cannot verify how it has been stored, handled or whether it has been tampered with, even if the packaging appears to remain sealed.

Maintaining product quality and customer trust is extremely important to us, which is why we only supply products that can be guaranteed to meet our safety and quality standards.

If you receive an incorrect item or believe there is an issue with your order, please contact our team within 30 days of placing the order and we will be happy to assist.