If you’re starting out at the gym for the first time and looking to build and tone muscle there are a few essential elements to get you on the road to success.

The first one is lifting weights.. If you’re serious about toning up then bodyweight exercises are not enough. So look for a gym with a good free weights section and a personal trainer to take you through a series of exercises focusing on the different sections of the body.

Once you’ve got your training plan sorted you’ll need some basic supplements to get the ball rolling and on to a leaner, toned better you.


Pre-workouts are energy enhancing supplements that should be taken 30-15 minutes before your workout. Pre-workouts often include caffeine, guarana and other stimulants to keep you energized for you workout and are great if you are feeling tired after a long day at work.

Other benefits of pre-workouts include:

  • Better pumps

  • Stronger lifts

  • Longer sustained energy

  • Improved focus

  • For increased pumps, nitric oxide is added to help increase blood flow and help deliver more nutrients to your muscles, thus giving you more energy and strength gains.

  • Pre-workout products will normally have branched-chain amino acids (BCAAs) included, which is extremely important in recovery.

  • By the time you’re hitting the weights you should feel the supplements doing their stuff and giving you a much needed pick- me-up!

Protein Powders > SHOP ALL PROTEIN

Anyone exercising regularly should be taking protein throughout the day and post-workout to aid with muscle tissue repair and growth. Protein is not just for bodybuilders.

Look for a protein powder with high protein content (ideally 20g to 25g per serving) and branch chain amino acids (BCAAs) - the building blocks of protein. Amino acids have far reaching effects in the body from building and repairing tissues like your nails, hair and muscles to boosting energy. Depending on your end goal, be aware of fat, sugar and carbohydrate contents in protein.

What is Collagen? LEARN MORE

Collagen is the most abundant protein in the body that holds everything together.  Its found in your bones, ligaments, tendons, connective tissues and skin, and plays a role in your overall health.  Our body's collagen production naturally begins to slow down as we age, which can cause wrinkles, sagging skin and deceased cartilage.  The word collagen comes from the Greek word "kolla" meaning glue.


A protein bar can be a healthier alternative to chocolate bars, offering additional nutrition. When eaten in moderation, they can be a great addition to a healthy, balanced diet and can help you to achieve your fitness goals.

- When should I eat a protein bar?
You can eat a protein bar whenever you like! They work well as a post-workout snack to aid your muscle recovery or simply as a healthier alternative to a chocolate bar.

- What do protein bars do?
Eating a protein bar is an easy way to increase your protein intake. Protein Bars can also give you the great taste of a chocolate bar but with less sugar, with less than 2g per bar. You can enjoy a protein bar as a nutritious snack or they can help you to achieve your muscle building goals, as they are packed with up to 24g of protein per bar! Protein also leaves you feeling fuller for longer, so you can consume  bars alongside a healthy diet and regular exercise to curb those cravings when you are trying to lose weight.