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PURE & NATURAL award-winning nutrition
200 NUTRITION INNOVATIONS to keep you smashing it
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CHOOSE YOUR GOAL

 

 Fat Loss  Fat Loss  Fat Loss

 


 

Goal: Fat Loss

 

Top 3 Supplements For Fat Loss:

 

1. Whey Protein Isolate

Whey protein isolate is the most efficient protein for the human body. Research has shown that whey protein isolate is digested and more easily absorbed than any other protein. Using this in liquid form (Whey Protein 90) gets the protein directly into your system faster than whole food, which is ideal for that ‘magic hour’ post exercise.

 

2. Green Tea

Green tea extract is a herbal derivative from green tea leaves that’s been proven in many studies to accelerate and enhance fat loss. These fat loss properties are due to a flavanoid called catechin which is found in green tea. These flavanoids increase the amount of energy your body uses, therefore making it easier to use excess body fat.

 

3. CLA

CLA, otherwise known as Conjugated Linoleic Acid is a naturally occurring fatty acid that is found in small doses in beef and cheese. Research conducted at the University of Pais Vasco found that CLA interferes with a substance in your body called lipoprotein lipase, which aside from various other roles in the body is mainly responsible for storing fat in the body. Also, Simon et al 2005 of the same study found that CLA actually helped the body use its existing fat for energy.

 

Fat Loss

 

TPW™ Recipe Recommendation

 

Beef & Broccoli Stir-Fry

  • Lean beef strips
  • Broccoli
  • Coconut Oil
  • Chilli Flakes
  • Soy Sauce

 

 

Three Quick Training Tips For Fat Loss

  • Perform regular HIIT training. (High intensity Interval Training)
  • Include weight training in your training regime at least once a week.
  • Keep cardio based exercises short and intense.

 


 

Goal: Lean Muscle

 

Top 3 Supplements For Lean Muscle:

 

1. Whey Protein

Research has shown that consuming whey protein paired with resistance training helps increase lean mass and muscle strength. Whey Protein 80 is a premium source of whey protein and whilst providing 19.6g of protein per serving, it also contains 9.6g carbs and 6.8g of carbohydrates – this ensures that you maintain a calorie surplus. A calorie surplus produces an environment within your body that is capable of muscle hypertrophy.

 

2. Creatine Monohydrate

Creatine monohydrate is a nitrogenous organic acid that is naturally found in the body. It is the most researched supplement in sports nutrition and is known for its ability to help support protein synthesis – therefore helping muscles grow. It is regularly used by speed, power and strength athletes die to the affect it has paired with high intensity exercise.

 

3. BCAA's

Also known as branch chain amino acids, BCAA’s are made up from 3 essential amino acids – leucine, isoleucine and valine. BCAA’s have been shown to reduce muscle breakdown during intense exercise. Therefore, many strength and power athletes will take BCAA’s pre-workout to ensure they maintain their muscle mass.

 

Fat Loss

 

TPW™ Recipe Recommendation

 

Cod & Sweet Potato Lunch

  • Cod
  • Fish rub (chilli)
  • Sweet potato
  • Green beans

 

 

Three Quick Training Tips For Lean Muscle

  • Ensure strength training is a primary goal in every session.
  • Cardio-based workouts should only take up around 15% of your training.
  • Focus on compound exercises like back/front squats, deadlift and presses.

 


 

Goal: Mass & Power

 

Top 3 Supplements For Mass & Power:

 

1. High Calorie Protein Shakes

To increase muscle mass, a large calorie surplus is needed (this is consuming more calories than you burn). A high calorie protein shake delivers a high amount of protein to ensure muscle growth and repair whilst also providing you with a high amount of ‘easy’ calories. Weight gainer shakes such as Total Mass Matrix is packed with over 450 nutrient dense calories – 40g of which are made up of premium quality protein.

 

2. Glutamine

Glutamine is an amino acid that’s traditionally used by strength athletes wanting to increase muscle mass due to the role it plays in cell volumisation. Studies have also shown that glutamine is ideal for use during intense training because of its ability to prevent over training, support the immune system and enhance recovery.

 

3. Medium Chain Tryglycerides (MCT)

MCT are fatty acids derived from natural plant oils and are used as a super efficient source of energy. They are regularly used by athletes or individuals looking to ‘bulk’ and increase muscle mass because of the short time the body takes to absorb them, even compared to carbohydrates such as maltodextrin.

 

Fat Loss

 

TPW™ Recipe Recommendation

 

Tomato Italian Pasta

  • While grain pasta
  • Tomatoes
  • Lean mince meat
  • Olives
  • Chilli
  • Basil
  • Garlic

 

 

Three Quick Training Tips For Mass & Power

  • Ensure strength sets around 85% of your maxiumum weight
  • Keep sets short – maximum of 6 reps
  • Warm up and recovery is essential in mass and power training due to regular, heavy loads.

 

 

 

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