Tips & Tricks 3
Nutrition Tip: Creatine Isn't Just for Bodybuilders
What it is:
Creatine is one of the most researched sports supplements available — and you don't need to be a bodybuilder or elite athlete to benefit from it.Creatine helps your muscles rapidly produce energy during short, high-intensity efforts. Over time, taking it consistently can support improvements in strength, power and training performance.The most studied form is creatine monohydrate.
Why it matters:
• Can help improve strength and high-intensity exercise performance
• Supports training volume and performance over time
• Can help increase lean muscle mass when combined with resistance training
• Is one of the most extensively researched sports supplements available
• It's simple — no complicated loading protocol is required for most people
How to apply it:
• Take 3–5g of creatine monohydrate every day
• Take it whenever is easiest for you — consistency matters more than timing
• Mix it with water, a shake or your usual drink• You don't need to cycle it on and off
• Keep taking it on rest days
Practical example:
If you train in the evening, you could simply add 5g of creatine to your post-workout shake.Don't train that day?No problem — take it with breakfast instead.The goal isn't to find the "perfect" time. It's simply to take it consistently.
One thing to know:You may notice the scales increase slightly when you first start taking creatine. This is usually due to increased water stored within your muscles — not an increase in body fat.
Why now?
Creatine monohydrate is supported by a large body of research and is consistently shown to improve performance in repeated high-intensity exercise and support gains from resistance training.For most healthy adults, 3–5g per day is a straightforward evidence-based approach.If you have a medical condition or have been advised to restrict creatine or protein intake, speak with your healthcare professional before supplementing.
Simple cue:
"5g a day. Keep it simple. Stay consistent."
🏋️ Training Tip: Don't Be Afraid to Deload
What it is:
A deload is a planned period where you temporarily reduce the amount of training stress you're putting your body through.That might mean lifting lighter weights, doing fewer sets, or simply taking things a little easier for a week.A deload doesn't mean doing nothing. It's about giving your body a chance to recover while still keeping the habit of training.
Why it matters:
• Gives your muscles, joints and nervous system a chance to recover
• Helps manage accumulated fatigue from harder training blocks
• Can leave you feeling fresher and more motivated going into your next block
• Allows you to recover without completely stopping your training routine
• Can be particularly useful after periods of heavy lifting or testing
When should you deload?
There's no magic rule that says you must deload every 4, 6 or 8 weeks.Consider one when:• You've just finished a particularly heavy testing week• Your body has been feeling unusually tired or run down• Your performance has started dropping despite putting in the effort• You're carrying more aches and niggles than usual• Your motivation and energy are noticeably lower• You've completed a demanding training block and want to start the next one fresh
How to apply it:
• Reduce the weight you're using
• Do fewer sets than normal
• Keep your technique sharp without pushing close to your limits
• Use the week to prioritize sleep, nutrition and recovery
• Keep moving — a deload isn't necessarily a week off
Practical example:
You've just finished testing week and have pushed some of your biggest lifts of the block.Instead of immediately going back into another hard week, you might spend the following week using around 60–70% of your normal training load, reducing the number of sets and leaving plenty of reps in the tank.You'll still train, but the goal is to leave the gym feeling better than when you walked in.
Why now?
Training creates stress, and adaptation happens when your body has enough time and resources to recover from that stress.You don't need to wait until you're completely exhausted before backing off. A well-timed deload can help manage fatigue before it starts affecting your performance and consistency.
Simple cue:
"Recover on purpose. Come back stronger."