Now I know some of you may be thinking: “protein is protein”, but there is much more to this tale of improving health and muscle recovery than that simple statement lets on. Taking a look at a quality protein; such as International Protein's, Protein Synergy 5, is a good starting point to find the right type of protein for your goals!

Protein Synergy 5 is International Protein’s flagship product and would have to be the most versatile all-round protein, with a blend of 5 different proteins:

• Whey Isolate
• Whey Concentrate
• Micellar Casein
• Hydrolysed Whey Isolate
• Egg White

Protein Synergy 5 is a great choice for everyone and fits the needs of the beginner to the advanced trainer or athlete and can be taken first up in the morning, before bed, between meals, as a meal replacement and of course after your workout.

You’ll notice the incredible taste of Protein Synergy 5 and how easy it is to drink! No point having all the wonderful nutritional benefits in a product if it doesn`t taste good. Protein Synergy 5 has a smooth, full bodied texture and leaves you satisfied but not bloated.

Available in White Chocolate, Chocolate Truffle or Choc Banana, Protein Synergy 5 not only tastes great, but at less than $1.75 per serve for a 3kg container there isn’t a more economical protein on the market.

Click here to read more about Protein Synergy 5 and watch the Protein Synergy 5 video.

RRP $98.95		RRP $197.95
Our Price $63.95		Our Price $129.95
International Protein		International Protein
Protein Synergy 5		Protein Synergy 5
Complete Growth Formula		Complete Growth Formula
1.25kg		3kg

There is seemingly an endless supply of different types of sports supplements available to add into your daily sports nutrition intake. With all these products how is one to know what to use? Through this newsletter series we are hoping to help make things a little more clear.

Today’s subject is: Creatine

Creatine is likely one of the most misunderstood products available on the market.

What is it?
Creatine is a naturally occurring compound comprised of amino acids and is synthesized in the liver and kidney. It can also be found in smaller quantities in poultry, fish, and red meat (beef).

What does it do exactly?
Here is your mini biology lesson for the day: Our muscles have an immediate energy source called Adenosine-Tri-Phosphate (ATP) which provides muscle energy when doing any activity. Our muscles have a limited amount of ATP at a given time, so when we exercise we burn through our ATP stores quite quickly. Creatine is used in the body to accelerate the reproduction of ATP so we may workout harder and longer; therefore, helping us achieve our training goals more quickly. To put it in even simpler terms: Creatine helps facilitate strength development, muscle recovery and decrease fatigue.

Does it meet my needs for my goals?
There are several different types: Creatine Monohydrate, Creatine Ethyl-Ester (CEE), Creatine Alpha-Ketoglutarate (CAKG), Creatine Ketoisocaproic acid (CKIC); and then there are Creatine Blends which are a number of different Creatine's in the one product. Deciding which one to use depends on your fitness goals.

Creatine Monohydrate is the grandfather of Creatine products. This version is used most often while individuals are on muscle gain training plans. The reason for that is Creatine Monohydrate helps to draw more water into muscle cells for anabolism as well as more extracellular water which aids in total weight gain. The extracellular water your body holds will help ward off dehydration during periods of strenuous activity. This version of Creatine is best consumed with a form of carbohydrate. This allows the Creatine to use insulin as a shuttle into muscle cells. So, as you can see, this version is not the best candidate for individuals who are looking for weight loss or weight maintenance.

All the other forms of Creatine have been combined with transportation molecules to allow the Creatine units to pass through into muscle cells. There is very minimal extracellular water retention and a much higher absorption of Creatine into muscle cells with the modified versions. These modified types will help individuals on a more restrictive diet to continue to achieve strength improvements and keep a healthy recovery level.

As you can imagine there are a number of different brands and products containing Creatine. We've listed our most poplular creatine products below.

Creatine Monohydrate

RRP $26.95		RRP $58.95
Our Price $16.95		Our Price $39.95
Black Widow - Hardcore Body Building		Redbak
Creatine		Creatine Creapure
Monohydrate		Micronised Creatine Monohydrate

Creatine Ethyl-Ester (CEE)

RRP $79.95

Our Price $54.95

Body Science

Creatine Ethyl Ester

180Caps

Creatine Blends

RRP $75.95		RRP $149.95		RRP $99.95
Our Price $54.95		Our Price $109.95		Our Price $76.95
Black Widow - Hardcore Body Building		Powerzone Nutrition		Max's
TCM		Ignite 2		Cre8 Carnage Concentrate
Tri Creatine Malate		Explosive Pre-Workout Formula		Eight different forms of Creatine

Every week we want to try and provide a new food or diet idea for you. Hopefully it will be something you can add to your diet to create some variety or some more key nutrients.

The thought for this week is: Fibre

Plain and simple men and women around the world do not consume enough fibre. Eating fibrous rich foods not only keeps us feeling full longer but also has many more great benefits.

The first benefit we are all fairly aware of: the more fibre we devour the easier it is for our digestive track to move waste out of our systems. By preserving the integrity of our digestive track, we are allowing our body the ability to absorb nutrients (vitamins, minerals, essential fats) a great deal more easily.

The second benefit is balancing blood sugar. By eating fibre rich foods (veggies, whole grains) with a meal containing simple carbohydrates (rice, potatoes) we lower the insulin spike which normally occurs thanks to those simple carbs. This means your body is more likely to draw the energy from the simple carbs for a longer period of time. Also keeping a balanced blood sugar level is important to avoid developing diabetes.

The third benefit is fibre’s ability to lower cholesterol. Fibre binds with bile acids in the large intestine and carries it out of the body; this forces the body to create more bile salts which the body makes from cholesterol. Then when you eat a healthy diet, incorporate an exercise regimen, and continue to consume adequate fibre amounts your cholesterol levels can begin to get under control.

Research shows by increasing soluble fiber by 5 to 10 g a day can reduce LDL cholesterol by about 5%. Sources of soluble fiber include oats, peas, beans, apples, and citrus fruits, psyllium husk. “The (American) National Academy of Sciences recommends that men and women get up to age 50, men should get 38 g and women 25 g of total fibre -- meaning insoluble and soluble fibre -- each day, and men age 50 and older should get 30 g and women 21 g each day.”

RRP $16.95		RRP $31.95		RRP $59.95
Our Price $11.49		Our Price $25.95		Our Price $42.95
LadyBird		LadyBird		LadyBird
Fibre Cleanse		Fibre Cleanse		Fibre Cleanse
High Fibre Liver & Digestive Cleanser		High Fibre Liver & Digestive Cleanser		High Fibre Liver & Digestive Cleanser
250g		500g		1kg

Check back in next week when we will have another whole load of information to get you to your goals faster!

Thanks,

Team Achieve Supplements