Ingredient Glossary

Plain-English explanations of the ingredients you will find on our labels: what they do, what dose the research supports, and how confident anyone should honestly be about it.

Every product page links the ingredients it contains back to this glossary, so you can check a claim without leaving the site.

The ones worth knowing first

Creatine monohydrate

The most studied sports supplement there is. 3–5 g a day, every day, timing irrelevant. Increases phosphocreatine stores, which improves repeated high-intensity efforts. Monohydrate is the researched form; the expensive alternatives have never beaten it in a head-to-head. Expect 1–2 kg of scale weight in the first few weeks — that is intracellular water, not fat.

Whey protein concentrate and isolate

Concentrate is roughly 70–80% protein by weight with a little lactose and fat left in. Isolate is filtered further to 85–90%+ with most of the lactose removed. Unless you are genuinely lactose intolerant or counting every last calorie, concentrate does the same job for less money per gram of protein.

Caffeine

3–6 mg per kilogram of bodyweight improves performance across almost every modality. A 90 kg person is looking at 270–540 mg, which is more than most people realise and less than three scoops of a strong pre-workout plus coffee. Half-life is around five hours, so a 17:00 dose is still measurably in you at bedtime. Count your total daily intake, including coffee and energy drinks.

Beta-alanine

3.2–6.4 g a day, taken consistently for several weeks. Buffers muscular acidity and helps efforts in the 60–240 second range. The tingling (paraesthesia) is harmless and unrelated to whether it is working. Split doses reduce it.

Citrulline malate

6–8 g pre-workout for the pump and a modest endurance effect. Plain L-citrulline works at around 4–6 g. Watch for pre-workouts that list “citrulline malate 2:1” at 3 g total — that is well under a working dose.

Electrolytes

Sodium first, then potassium and magnesium. On a hot Highveld afternoon or in a session over an hour, plain water dilutes what you are already losing. This is one of the cheapest genuine performance wins available.

EAAs and BCAAs

Essential amino acids are useful if you train fasted or struggle to hit total daily protein. If you are already eating enough protein, they add very little. BCAAs specifically — three of the nine essentials — have largely been superseded by full EAA blends, and by simply eating protein.

Glutamine

Well studied, and in healthy people who eat enough protein the performance evidence is weak. We stock it because people ask for it, and we will tell you the same thing at the counter.