Supplements: Do they really aid exercise?

As the fitness industry is becoming bigger and bigger, the variety and range of unique supplements have stormed into the market. With the large influx of supplement companies claiming to have the “secret” to any fitness goal, you might be starting to question the legitimacy of these products. I’ve created this post to share some of the widely-researched supplements that have been tested numerous times and have revealed significant results in people looking to lose weight, build strength, progress fitness levels or improve overall health.


Having quite a controversial reputation, creatine being the most researched supplement on the market, has been portrayed by the media to have several negative side effects, those of which have no significant evidence supporting them. Exercise scientists recommend the consumption of 5g of creatine monohydrate daily to aid in weight training and High intensity interval training to improve strength production and fatigue resistance.


Again, another supplement in which has been clouded by controversy, but which has significant evidence supporting its ability to improve training performance. Caffeine is a plant-based central nervous system stimulant in which is best taken 30-60 min before training with dose amounts ranging from 50-200mg (depending on your body size and previous experience). It has been shown to improve endurance performance, rate of perceived exertion (thinking an exercise is easier than it is) and has positive effects on mental cognition to get you in the right zone and state of mind to smash your workout! However, as caffeine is a stimulant, there is a possibility of reliance when consuming large amounts for long amounts of time. I suggest saving the supplementation for days where you feel sluggish and tired to avoid skipping or not putting effort into your workouts. A simple coffee from the 6x café is all you need to get the job the done!

Nitric Oxide:

A newly research supplement, Nitric oxide (NO) works as a vasodilator (expands blood vessels) resulting in improved blood flow and reduced blood pressure, allowing for increased nutrient delivery/oxygen uptake in working muscles during exercise to improve fatigue resistance/energy levels. Arginine and citrulline malate are found in various pre-workout products (including 6x Elemental nutrition supplement range) and are pre-cursors to NO formation, meaning they are transformed into NO in the body. NO, of course, is also found naturally in food items such as beetroot and spinach, perfect ingredients that can be put into a breakfast/pre-workout smoothie.

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