*Reference Intake (RI) is a clear guideline established by EU legislation (Regulation 1169/2011), based on scientific advice from the European Food Safety Authority (EFSA), showing you how much DuelFuel contributes to your daily nutrient needs, helping you intelligently fuel your body for peak performance and optimal health.

References

1. Dhiman, C., &
Kapri, B.C. (2023) Optimizing Athletic Performance and Post-Exercise Recovery: The Significance of Carbohydrates and Nutrition. Montenegrin Journal of Sports Science and Medicine, 19(2), 49-56. https://doi.org/10.26773/mjssm.230907

2. Jeukendrup, A. A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise. Sports Med 44 (Suppl 1), 25–33 (2014). https://doi.org/10.1007/s40279-014-0148-z

3. Kreider, R. B., & Campbell, B. (2009). Protein for Exercise and Recovery. The Physician and Sportsmedicine, 37(2), 13–21. https://doi.org/10.3810/psm.2009.06.1705

4. Alfieri, A.; D’Angelo, S.; Mazzeo, F. Role of Nutritional Supplements in Sport, Exercise and Health. Nutrients 2023, 15, 4429. https://doi.org/10.3390/nu15204429

5. Fisiología del Ejercicio. (2023). Micronutrients and athletic performance: A review.

6. Jarrett, H.; Medlin, S.; Morehen, J.C. The Role of the Gut Microbiome and Probiotics in Sports Performance: A Narrative Review
Update. Nutrients 2025, 17, 690. https://doi.org/10.3390/nu17040690

7. O'Brien, J. (2022). The Athlete Gut Microbiome and its Relevance to Health and Performance: A Review. ResearchGate.

8. Yuan, M.; Zhang, Z.; Liu, T.; Feng, H.; Liu, Y.; Chen, K. The Role of Nondigestible Oligosaccharides in Alleviating Human Chronic Diseases by Regulating the Gut Microbiota: A Review. Foods 2024, 13, 2157. https://doi.org/10.3390/foods13132157

9. Adrienne Lenhart, William D Chey, A Systematic Review of the Effects of Polyols on Gastrointestinal Health and Irritable Bowel Syndrome, Advances in Nutrition, Volume 8, Issue 4, 2017, Pages 587-596, ISSN 2161-8313, https://doi.org/10.3945/an.117.015560

10. Livesey G. Health potential of polyols as sugar replacers, with emphasis on low glycaemic properties. Nutrition Research Reviews. 2003;16(2):163-191. https://doi:10.1079/NRR200371

The British Dietetic Association (BDA), the UK’s go-to pros for dietitians (https://www.bda.uk.com/), sorts carbs into three essential types: sugars, starches, and dietary fibre.

Table 1: Adapted from the BDA (2016)

Putting the fancy "saccharide" talk to one side, just remember: Simple carbs = fast fuel. Complex carbs = steady fuel.

How Your Body Turns Carbs Into Power.

So, you've eaten your carbs. What now? Your gut breaks most of them down into individual sugar units, which then hit your bloodstream as glucose.

• Simple carbs? They get absorbed fast, spiking your blood sugar quick. Perfect for immediate energy.
• Complex carbs? They take their sweet time, delivering a slower, more sustained rise in blood sugar. Ideal for longer-lasting power.

Once that glucose is in your bloodstream, it either powers your cells (muscles, brain) directly, or your body stores it as glycogen in your liver and muscles [1, 4]. Think of glycogen as your personal, ready-to-deploy fuel tanks.

Glycaemic Index (GI) & Glycaemic Load (GL): The Smarter Carb Tools.

The old "simple vs. complex" carb talk is fine, but for true performance, you need more. Enter the Glycaemic Index (GI). This measures how fast and how much a carb makes your blood sugar jump.

• High-GI foods (like white bread) send your blood sugar soaring quickly. Great for a rapid energy boost or reloading after a brutal session.
• Low-GI foods (slow-release carbs) deliver a gentle, steady rise. Good for sustained energy.

Here's the catch with GI; it measures foods based on 50g of carb content, not a typical serving. That's why even carrots can look "high GI" – because you'd need to eat an insane amount (like 700g!) for that effect.

That's where Glycaemic Load (GL) steps up. GL takes into account both GI and how much carb is in a real-world serving. So, those carrots? High GI, but a very low GL. Meaning you can enjoy them without worrying about a major blood sugar spike. It's about smart portions, not just raw numbers.

Carb Strategy for Elite Performance and for You!

The pros aren't arguing about "low carb" or "high carb" anymore. They're doing something smarter; carbohydrate periodisation, or "fuel for the work required."

Your muscles store carbs as glycogen. When you train hard, you burn through it. The tougher or longer the session, the more you torch. Sprints? Glycogen gone fast. Endurance grind? Slower burn, but still depletes [5].

The game-changer? Match your carb intake to your training. Light day? Less carbs needed. Heavy, intense, or long session? You'll need more to top up those fuel tanks.

What Does That Mean For Your Performance?

Serious athletes might need 8–12g of carbs per kilo of body weight to fully recover glycogen after intense, prolonged activity [2,3]. But here’s the reality: many active people aren't hitting those numbers.

Fall short on carbs, and you'll feel it:

• Capped performance in high-intensity and long workouts.
• Brain fog during those extended sessions.
• Crashed energy levels that leave you drained.

On rest or lighter days, dial back the carbs. It's about smart adjustments to match your output.

Five Common Carb Myths, Busted.

• "Carbs are Unhealthy." False. They're your primary energy source and many carb-rich foods pack vital fibre, vitamins, and minerals. Don't ditch them; choose wisely.
• "Eating Carbs Makes You Fat." Nope. Every gram of carb stores with water, so you might see a temporary weight bump (that's just water!). Carbs only add fat if you're consistently eating too many calories overall.
• "Low-Carb Diets are the Only Way to Lose Fat." Low-carb days can have their place for specific goals, but ultimate fat loss always boils down to a healthy calorie deficit. No magic bullet here.
• "Don't Eat Carbs Before Exercise." Training in a low-carb state can trigger cool physiological adaptations. But this is advanced stuff, only for controlled situations with pro guidance. Don't risk a bad session without proper support.
• "Carbs After 6pm Make You Fat." Your total daily calorie intake matters far more than when you eat your carbs. Period.

Your Key Takeaways.

• Carbs are your go-to fuel, classified as simple (fast) or complex (steady).
• Your body breaks them down into glucose for immediate use or stores them as glycogen.
• GI measures speed, GL measures impact – know the difference.
• Fuel for the work required: Match your carb intake to your training intensity and duration.
• Skimp on carbs, and your performance, focus, and energy will suffer.

There you have ’em. Carbohydrates…ready to power your next session.

References

1. Burke, Louise M.a; Hawley, John A.b. Carbohydrate and exercise. Current Opinion in Clinical Nutrition and Metabolic Care 2(6):p 515-520, November 1999. https://journals.lww.com/co-clinicalnutrition/abstract/1999/11000/carbohydrate_and_exercise.15.aspx

2. Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise 48(3):p 543-568, March 2016. https://journals.lww.com/acsm-msse/fulltext/2016/03000/nutrition_and_athletic_performance.25.aspx

3. Louise M. Burke, Luc J. C. van Loon, and John A. Hawley Postexercise muscle glycogen resynthesis in humans Journal of Applied Physiology 2017 122:5, 1055-1067 https://journals.physiology.org/doi/epdf/10.1152/japplphysiol.00860.2016

4. Jeukendrup AE. Carbohydrate feeding during exercise. International Journal of Sports Medicine 1992; 13: S126-S128

5. Hargreaves, M., Hawley, J. A., & Jeukendrup, A. (2004). Pre-exercise carbohydrate and fat ingestion: effects on metabolism and performance. Journal of Sports Sciences, 22(1), 31–38. https://doi.org/10.1080/0264041031000140536

WHAT IS PROTEIN?

First off, it’s worth saying there isn’t one single “protein”. Proteins are made up of around twenty building blocks called amino acids, all linked together; each with its own specific number and sequence.

The amino acids that make up protein can be arranged in millions of different sequences, with the resulting protein creating a specific shape. The final shape determines the protein’s function.

The amino acids that make up protein are classified as “non-essential”, which can be produced by the body and “essential”, which must be sourced from our diets. The essential amino acids are histidine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine and leucine. We’ll be coming back to leucine later on…

WHY IS PROTEIN IMPORTANT AND WHAT DOES IT DO?

Protein is in all our bodies’ living cells and has both structural and functional properties. Approximately fifteen to twenty percent of our total body mass is made up of protein, with half of it present as skeletal muscle. Protein is also an important building block of other tissues, including bone, cartilage and skin.

PROTEIN HELPS US STAY IN SHAPE…LITERALLY.

Some of our bodies’ proteins, such as keratin, collagen and elastin are fibrous and provide structure and rigidity to cells as well as contributing to the connective framework of a number of structures in the body. For example keratin is the protein that provides structure to our skin, hair and nails.

PROTEIN HELPS US REPAIR.

From a structural standpoint, protein literally helps us stay in “shape”, because irrespective of what form the protein takes in our bodies, they are all repaired and replaced continually during our lives, which requires a continuous supply of amino acids.

A good example of this is where protein helps muscle tissues repair after exercise. This is called muscle protein synthesis and is to counter the effects of muscle protein breakdown – which may be one of the things contributing to the aching sensation we experience a day or two after exercise, whereby damage is caused to the muscles when a greater level of resistance is placed on our muscles than they usually experience in our day-to-day routines.

Another example is where protein is involved in repair and synthesis of enzymes for wound healing. Think back to when you skinned your shins on your first box jump…remember the speed at which that nasty badge of honour graze healed? That was all down to your body using the amino acids in the protein and synthesising them for wound healing.

PROTEIN HELPS US FUNCTION.

Our bodies function through thousands of biological processes or chemical reactions, for example digestion, energy production, blood clotting and muscle contraction. Our bodies use enzymes to make these reactions take place and enzymes are made up of…you guessed it, proteins.

PROTEIN HELPS US COMMUNICATE…WITH OURSELVES.

Some proteins also act as hormones; chemicals within the body that act as messengers by travelling throughout the body, where they help control how cells and organs function.

PROTEIN HELPS US STAY BALANCED.

Proteins help regulate the concentrations of acids in our blood and other bodily fluids, for example haemoglobin, a protein in red blood cells binds small amounts of acid, helping to keep the pH value of the blood at the right level.

PROTEIN SUPPORTS OUR IMMUNE SYSTEM.

Protein contributes to the formation of our immune systems’ antibodies, which are deployed to protect the body from external bacteria and viruses.

PROTEIN FEEDS US.

Transport proteins carry substances in our bloodstream to cells and away from cells. For example hemoglobin carries oxygen from the lungs to cells, glucose transporters move glucose to the body’s cells and lipoproteins move cholesterol in the bloodstream.

PROTEIN POWERS US.

Protein and carbohydrates both contain four calories per gram, whereas fat supplies nine calories per gram; however carbohydrates and fats are better for providing energy as the body maintains reserves for use as fuel, both as glycogen and fat deposits.

The body does use protein as an energy source in certain circumstances. For example, when available glycogen stores are low, the body will break down the protein of skeletal muscle and use the amino acids as an energy source.

WHAT ARE GOOD SOURCES OF PROTEIN?

Protein can come from many different sources, both plant and animal. Animal sources include fish, chicken, turkey, beef, yoghurt, and cheese whilst plant sources include beans, nuts, nut butter, tofu, and quinoa.

Animal sources of protein have been reported to be more effective for muscle building than plant proteins. Some research has reported a greater post workout response of muscle protein synthesis when strength-trained young men consumed either skimmed milk or whey protein versus a matched dose of soy protein [1].

Remember the essential amino acids we discussed at the beginning of this protein deep-dive? Of the nine essential amino acids, leucine arises particular interest as it has been identified as a key regulator and driver of muscle growth. It is often suggested that the effectiveness of a protein source is a result of its leucine content, as leucine seems to be significantly effective in stimulating muscle protein synthesis due to a direct effect on signalling pathways in the body.

As a general rule, the leucine content of animal proteins (8-13%) exceeds plant proteins (6-8%). The same applies for essential amino acids content. Plus, animal proteins typically boast a complete profile of all nine essential amino acids, whereas plant proteins are deficient in at least one of the essential amino acids, usually lysine or methionine.

HOW MUCH PROTEIN SHOULD I EAT?

The recommended daily allowance of protein is 0.8g protein, per kilogram of body mass per day; however for those of us keen to maintain and build muscle mass most athletes will consume a higher overall daily protein intake, in the range of 1.4g – 2g per kilogram of body mass per day [2].

IS THERE A “BEST” TIME TO EAT PROTEIN?

Most elite athletes will aim consume protein as part of each meal to promote optimal recovery and growth. This will usually involve consuming 20-40g of protein, equivalent to a medium to large chicken breast, across four to seven feeds per day.

A lot of research has been undertaken to establish whether there is an optimal time to consume protein, however thus far an exact and optimal period of time has not been established. The growth effect of exercise is long-lasting but will diminish over time so consuming protein reasonably soon after exercise is probably key [4].

FIVE COMMON MYTHS ABOUT PROTEIN.

Is It True the More Protein I Eat, the Better?

It’s a myth that the more protein we consume, the bigger our muscles get. A number of studies have demonstrated this, and it is now widely believed that in the region of twenty grams of protein per meal is sufficient for the body to consume after exercise to ensure optimal muscle protein synthesis [2]. Although more is not likely to have negative effectives unless you have specific health conditions it is likely to add little value.

Is Animal Protein Better than Plant Protein?

It depends on how we define “better”. If we define it as being “complete”, i.e. containing all essential and non-essential amino acids, then animal proteins are in general complete protein sources, whereas some plant proteins may lack one or more of the nine essential amino acids.

Does Eating Less Protein Leads to Weight Loss?

Nope. A sustained calorie deficit leads to weight loss but cutting out one macro nutrient will not in itself lead to weight loss. Furthermore, cutting protein out totally from the diet could deprive the body of what it needs to function properly.

If I Don’t Train, Eating Protein Is Pointless

Wrong. Protein isn’t just for gym bros — it’s for everyone who wants their body to perform and recover well. Muscles, immune system, hormones, skin, even your hair all rely on protein. Sure, athletes and active people need more, but even on rest days, your body is still repairing, adapting, and growing stronger. Protein’s a daily essential, not just a “post-workout” add-on.

Protein Makes You “Bulky”

This myth puts a lot of people off, especially women. The truth? Building big, bulky muscle takes years of heavy training and surplus calories — not just eating more protein. Protein on its own won’t make you look like a bodybuilder; what it will do is help you recover faster, stay leaner, and perform better in whatever sport or training you love.

YOUR KEY TAKEAWAYS.

• Protein does more than only contribute to muscle growth; many of the body’s functions rely on protein
• The body gets the nine “essential” amino acids it needs from food
• The essential amino acid leucine is thought to contribute to muscle growth as it stimulates muscle protein synthesis [3]
• There is no one single optimum time to consume protein after exercise
• A number of studies have demonstrated that over twenty grams of protein is ideal for the body to consume after exercise to ensure optimal muscle protein synthesis

References

1. Sarah B Wilkinson, Mark A Tarnopolsky, Maureen J MacDonald, Jay R MacDonald, David Armstrong, Stuart M Phillips, Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverages The American Journal of Clinical Nutrition, Volume 85, Issue 4,2007,Pages 1031-1040,ISSN 0002-9165 https://doi.org/10.1093/ajcn/85.4.1031.

2. Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(sup1), S29–S38. https://doi.org/10.1080/02640414.2011.619204

3. Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise.J Int Soc Sports Nutr 14, 20 (2017). https://doi.org/10.1186/s12970-017-0177-8

4. Stark M, Lukaszuk J, Prawitz A, Salacinski A. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. J Int Soc Sports Nutr. 2012 Dec 14;9(1):54. https://www.tandfonline.com/doi/full/10.1186/1550-2783-9-54#abstract

Putting It All Together.

Every time you eat, your body's systems act like an internal combustion engine, converting chemical energy from food into fuel for all bodily functions. We make over a thousand food-related decisions annually – up to eighteen hundred if you factor in snacks. This is where DuelFuel comes in, helping you make smart nutritional choices to support your individual lifestyle. Understanding how your body uses fuel is key to making those decisions. 

Let's start with your digestive system... 

From Mouth to Muscles...and Beyond.

Your digestive system breaks down food for absorption. This involves mechanical digestion (chewing) and chemical digestion in the stomach and intestines[1]. This entire breakdown process is called catabolism[2]. 

The fats (lipids), proteins, and carbohydrates in your food must be digested before absorption. Mechanical digestion breaks down these macronutrients into smaller particles for efficient chemical digestion. Chemical digestion further breaks down molecular structures with digestive enzymes, making them absorbable into the bloodstream. 

After leaving the stomach as a liquid called chyme[3], food moves to the small intestine. Here, muscles mix food with digestive juices from the pancreas, liver, and intestine. The small intestine walls absorb water and digested nutrients into the bloodstream. This final absorption continues in the large intestine. 

Digested nutrients enter the bloodstream primarily as glucose (from carbohydrates), amino acids (from protein), and fatty acids (from lipids)[4].Your blood then carries these to the liver, which stores, processes, and distributes them to the rest of the body as needed[5]. 

Your Workout Energy Source.

After digestion, nutrients enter your bloodstream as glucose, amino acids, and fatty acids. Glucose is your body's most important energy source. 

Since glucose is key for energy[6], your body stores it as glycogen for later use. Glycogen is primarily stored in your muscles and liver[7]. When you're active, your muscles convert glycogen into adenosine triphosphate (ATP), your body's direct energy currency[8]. DuelFuel provides the easily accessible carbohydrates needed to efficiently top up these crucial glycogen stores, ensuring your body is always primed and ready for optimal performance. 

ATP - Your Body's Energy Currency.

ATP is your body's direct 'energy currency', continuously needed for everything from lifting weights to thinking. It fuels metabolism and life-sustaining biochemical reactions. Your body uses three energy systems to produce ATP[9]:

• ATP-PC System: For short, intense movements (<10 seconds). This anaerobic system uses stored ATP and phosphocreatine (PC) for immediate energy.
• Lactic Acid System: (Anaerobic Glycolysis) Fuels high-intensity activity for a few minutes using muscle glycogen. Lactic acid buildup contributes to fatigue and the 'burn'.
• Aerobic System: This provides most of your body's ATP. It produces energy from glucose and fatty acids with oxygen, involving glycolysis, the Krebs cycle, and mitochondria. It's slower but sustains energy for longer activities (> few minutes) and general bodily functions like tissue repair and digestion. 

The three energy systems are always active, but their primary role shifts based on the type, intensity, and duration of your physical activity[10]. 

Carbohydrates: Essential for Performance.

Carbohydrates are crucial for exercise performance[12]. Active muscles constantly need ATP, fuelled by glucose from your bloodstream and stored glycogen. DuelFuel provides readily available carbohydrates, crucial for topping up these vital energy stores before, during, and after intense activity. 

During intense exercise, muscle ATP production can increase a thousand fold[14]. At intensities above ~60% maximal oxygen consumption (VO2max)*,blood glucose and muscle glycogen become the primary fuels to sustain activity[15]. 

*VO2max is your maximum oxygen utilization during exercise, indicating aerobic capacity[16]. 

The importance of carbohydrates for performance has been understood for over a century[17]. Early research linked glucose levels to fatigue in marathon running[18], showing that pre-marathon carb intake prevented weakness[19]. This link was solidified in the 1960s by Scandinavian research, confirming muscle glycogen's major impact on endurance[20, 21, 22, 23]. 

Today, it's widely accepted that adequate carbohydrates before, during, and after exercise improve performance and recovery[24, 25]. Starting exercise with topped-up glycogen stores significantly enhances performance, and replenishing these stores is vital for recovery and maintaining capacity for future sessions[26, 27]. 

Exercise Done. Recovery Time.

That aching sensation after exercise? That's often muscle protein breakdown (MPB)[28], where intense activity causes micro-tears in your muscles that need repair[29, 30]. 

Muscle Protein Synthesis (MPS)

Muscles repair through muscle protein synthesis (MPS)[31, 32,33], a process where protein repairs exercise-induced muscle damage. It counteracts MPB. MPS is enhanced by consuming protein post-exercise, as digested amino acids replenish those lost. 

How Much Protein After Exercise?

Studies suggest that in the region of twenty grams of protein post-exercise is ideal for optimal MPS[34, 35, 36, 37]. This is a good target for recovery. DuelFuel products are formulated to deliver optimal protein doses, ensuring your muscles get the building blocks they need when it matters most. 

When to Eat Protein After Exercise?

While research is ongoing, some studies indicate that consuming protein sooner after exercise may lead to a higher rate of MPS[38, 39]. 

A Word About Leucine.

Protein with leucine is considered even better for muscle recovery[40]. Leucine is one of nine 'essential' amino acids (your body can't produce it, so you get it from food). It's crucial because it stimulates a signalling pathway that initiates muscle protein creation, directly supporting recovery. High-quality protein sources found in DuelFuel provide these essential amino acids, including the critical leucine, to help kick-off the muscle building process. 

Studies suggest targeting 0.7g - 3g of leucine per 20g of protein for optimised MPS[41].

References.

1.     Patricia JJ, Dhamoon AS. Physiology, Digestion. [Updated 2022 Sep 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK544242/

2.     Gurina TS, Mohiuddin SS. Biochemistry, Protein Catabolism. [Updated 2022 Dec 11]. https://www.ncbi.nlm.nih.gov/books/NBK556047/

3.    Moxon TE, Nimmegeers P, Telen D, Fryer PJ, Van Impe J, Bakalis S. Effect of chyme viscosity and nutrient feedback mechanism on gastric emptying. Chem Eng Sci. 2017 Nov 2;171:318-330. doi: 10.1016/j.ces.2017.05.048. PMID: 29104301; PMCID: PMC5569601. https://pmc.ncbi.nlm.nih.gov/articles/PMC5569601/

4.     Andrea T. Da Poian, Tatiana El-Bacha, & Mauricio R. M. P. Luz. Nutrient Utilization in Humans: Metabolism Pathways 2010.

5.     National Institute of Diabetes and Digestive and Kidney Disease. Your Digestive system and how it works. 2021.

6.     Victòria Ceperuelo-Mallafré, Miriam Ejarque, Carolina Serena, Xavier Duran, Marta Montori-Grau, Miguel Angel Rodríguez, Oscar Yanes, Catalina
Núñez-Roa, Kelly Roche, Prasanth Puthanveetil, Lourdes Garrido-Sánchez, Enrique Saez, Francisco J. Tinahones, Pablo M. Garcia-Roves, Anna M Gómez-Foix, Alan R. Saltiel, Joan Vendrell, Sonia Fernández-Veledo, Adipose tissue glycogen accumulation is associated with obesity-linked inflammation in humans, Molecular Metabolism, Volume 5, Issue 1, 2016, Pages 5-18, ISSN 2212-8778, https://doi.org/10.1016/j.molmet.2015.10.001.

7.    Alberts B, Johnson A, Lewis J, et al. Molecular Biology of the Cell. 4th edition. New York: Garland Science; 2002. www.ncbi.nlm.nih.gov/books/NBK21054/

8.     Julien S. Baker, Marie Clare McCormick,and Robert A. Robergs. Interaction among Skeletal Muscle Metabolic Energy Systems during Intense exercise. Journal of Nutrition & Metabolism 2010. 

9.     Julien S. Baker, Marie Clare McCormick,and Robert A. Robergs  Interaction among Skeletal Muscle Metabolic Energy Systems during Intense Exercise. Journal of Nutrition & Metabolism 2010. 

10.   Ludwig DS, Hu FB, Tappy L, Brand-Miller J. Dietary carbohydrates: role of quality and quantity in chronic disease. BMJ. 2018 Jun 13;361:k2340. doi: 10.1136/bmj.k2340. PMID: 29898880; PMCID: PMC5996878. https://pmc.ncbi.nlm.nih.gov/articles/PMC5996878/

11.   Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes. Nutr Rev. 2018 Apr 1;76(4):243-259. doi: 10.1093/nutrit/nuy001. PMID: 29444266; PMCID: PMC6019055. https://pmc.ncbi.nlm.nih.gov/articles/PMC6019055/

12.   D.G. Allen, G.D. Lamb & H. Westerblad Skeletal Muscle Fatigue: Cellular Mechanisms School of Medical Sciences and Bosch Institute, University of Sydney, Sydney, New South Wales, and Department of Zoology, La Trobe University, Melbourne, Victoria, Australia; Department of Physiology and Pharmacology, Karolinska
Institutet, Stockholm, Sweden

13.   Meyer RA, Wiseman RW.. The metabolic systems: control of ATP synthesis in skeletal muscle. In: Farrell PA, Joyner MJ, Caiozzo VJ, ed. ACSM’s Advanced Exercise Physiology. 2nd ed.Philadelphia, PA: Wolters Kluwer; 2012:363–378.

14.   Jensen TE, Richter EA. Regulation of glucose and glycogen metabolism during and after exercise. The Journal of Physiology (London). 2012;590:1069–1076.

15.   Volek, Jeff S.; Duncan, Noel D., Mazzzetti, Scott A et al Performance and muscle fiber adaptations to creatine supplementation and heavy resistance
training. Medicine & Science in Sports & Exercise 31(8):p 1147-1156, August 1999. https://journals.lww.com/acsm-msse/fulltext/1999/08000/performance_and_muscle_fiber_adaptations_to.11.aspx

16.   August Krogh, Johannes Lindhard; The Relative Value of Fat and Carbohydrate as Sources of Muscular Energy. Biochem J 1 July 1920; 14 (3-4): 290–363. https://doi.org/10.1042/bj0140290

17.   Levine Sa., Gordon B., Derick C., Some Changes in the Chemical Constituents of the Blood Following a Marathon Race. JAMA. 1924;82(22):1778–1779.
https://jamanetwork.com/journals/jama/article-abstract/240244

18.   Gordon B, Kohn LA, Levine SA et al. , Sugar content of the blood in runners following a marathon race—especial reference to the prevention of
hypoglycemia. Journal of the American Medical Association 1925;83:508–509.

19.   Bergstrom J., Hultman, E.Muscle Glycogen Synthesis after Exercise : an Enhancing Factor localized to the Muscle Cells in Man. Nature 210,
309–310 (1966). https://doi.org/10.1038/210309a0

20.   Bergström, J., Hermansen, L., Hultman, E. and Saltin, B. (1967), Diet, Muscle Glycogen and Physical Performance. Acta Physiologica Scandinavica,
71: 140-150. https://doi.org/10.1111/j.1748-1716.1967.tb03720.x.

21.   Hermansen L, Hultman E, Saltin B.. Muscle glycogen during prolonged severe exercise. Acta Physiol Scand. 1967;71:129–139.

22.   Hultman E, Bergström J. Muscle glycogen synthesis in relation to diet studied in normal subjects. Acta Med Scand. 1967 Jul;182(1):109-17. https://onlinelibrary.wiley.com/doi/10.1111/j.0954-6820.1967.tb11504.x

23.   Hawley JA, Leckey JJ. Carbohydrate Dependence During Prolonged, Intense Endurance Exercise. Sports Med. 2015 Nov;45 Suppl 1(Suppl 1):S5-12. https://link.springer.com/article/10.1007/s40279-015-0400-1

24.   Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise 48(3):p 543-568, March 2016. https://journals.lww.com/acsm-msse/fulltext/2016/03000/nutrition_and_athletic_performance.25.aspx

25.   Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise 48(3):p 543-568, March 2016. https://journals.lww.com/acsm-msse/fulltext/2016/03000/nutrition_and_athletic_performance.25.aspx

26.   Burke LM, van Loon LJ, Hawley JA.. Post-exercise muscle glycogen resynthesis in humans. J Appl Physiol. 2017;122:1055–1067. https://journals.physiology.org/doi/full/10.1152/japplphysiol.00860.2016

27.   Tipton, K.D., Hamilton, D.L. & Gallagher, I.J. Assessing the Role of Muscle Protein Breakdown in Response to Nutrition and Exercise in Humans. Sports
Med 48 (Suppl 1), 53–64 (2018). https://doi.org/10.1007/s40279-017-0845-5

28.   Proske U, Morgan DL. Muscle damage from eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications. J Physiol. 2001 Dec
1;537(Pt 2):333-45 https://physoc.onlinelibrary.wiley.com/doi/10.1111/j.1469-7793.2001.00333.x

29.   Tipton, K.D., Hamilton, D.L. & Gallagher, I.J. Assessing the Role of Muscle Protein Breakdown in Response to Nutrition and Exercise in Humans. Sports Med 48 (Suppl 1), 53–64 (2018). https://doi.org/10.1007/s40279-017-0845-5

30.   Chris McGlory, Michaela C. Devries, and Stuart M. Phillips, Skeletal muscle and resistance exercise training; the role of protein synthesis in recovery and remodeling  Journal of Applied Physiology, 6th March 2017 https://journals.physiology.org/doi/full/10.1152/japplphysiol.00613.2016

31.   Atherton PJ, Smith K. Muscle protein synthesis in response to nutrition and exercise. J Physiol. 2012 Mar 1;590(5):1049-57. https://journals.physiology.org/doi/full/10.1152/japplphysiol.00613.2016

32.   Witard OC, Bannock L, Tipton KD. Making Sense of Muscle Protein Synthesis: A Focus on Muscle Growth During Resistance Training. Int J Sport
Nutr Exerc Metab. 2022 Jan 1;32(1):49-61. https://journals.humankinetics.com/view/journals/ijsnem/32/1/article-p49.xml

33.   Schoenfeld, B.J., Aragon, A.A. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J
Int Soc Sports Nutr 15, 10 (2018). https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1

34.   Witard OC, Jackman SR, Breen L, Smith K, Selby A, Tipton KD. Myofibrillar muscle protein synthesis rates subsequent to a meal in response to
increasing doses of whey protein at rest and after resistance exercise. Am J Clin Nutr. 2014 Jan;99(1):86-95. https://www.sciencedirect.com/science/article/pii/S0002916523049213?via%3Dihub

35.   Phillips SM. The science of muscle hypertrophy: making dietary protein count. Proceedings of the Nutrition Society. 2011;70(1):100-103. https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/science-of-muscle-hypertrophy-making-dietary-protein-count/F0E5C7D9AA3C5385287C806EE504E18E

36.   Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … Antonio, J. (2017). International Society of Sports
Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/s12970-017-0177-8

37.   Aragon, A.A., Schoenfeld, B.J. Nutrient timing revisited: is there a post-exercise anabolic window?. J Int Soc Sports Nutr 10, 5 (2013). https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5#citeas

38.   Levenhagen DK, Gresham JD, Carlson MG, Maron DJ, Borel MJ, Flakoll PJ. Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. Am J Physiol Endocrinol Metab. 2001;280(6):E982-93 https://journals.physiology.org/doi/full/10.1152/ajpendo.2001.280.6.E982

39.  [40]  Tyler A Churchward-Venne, Leigh Breen, Danielle M Di Donato, Amy J Hector, Cameron J Mitchell, Daniel R Moore, Trent
Stellingwerff, Denis Breuille, Elizabeth A Offord, Steven K Baker. Leucine supplementation of a low-protein mixed macronutrient beverage
enhances myofibrillar protein synthesis in young men: a double-blind, randomized trial. The American Journal of Clinical Nutrition, Volume 99, Issue
2, February 2014, Pages 276-286 https://www.sciencedirect.com/science/article/pii/S0002916523049444?via%3Dihub

40.   Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … Antonio, J. (2017). International Society of Sports
Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/s12970-017-0177-8

DuelFuel’s Ingredients.

Fuelling your body is about precision and power, and these ingredients are the unsung heroes in your DuelFuel arsenal. Each one plays a critical role in cranking up your performance and speeding up your recovery.

Oats.

Your Endurance Anthem & Recovery Rhythm.

Forget the bland image; oats are a nutritional powerhouse, a true complex carbohydrate rockstar that fuels your performance and supercharges your recovery. At their core, oats are packed with complex carbohydrates, especially a unique soluble fibre called beta-glucan. But they're not just about carbs; they also bring a solid dose of protein, healthy fats, and a vital ensemble of B vitamins (like Thiamine, Riboflavin, Niacin, B6, and Folate), alongside critical minerals such as Manganese, Phosphorus, Magnesium, Iron, and Zinc.

For Performance.

Oats deliver sustained energy, preventing the dreaded mid-workout crash. The magic lies in their complex carb structure, particularly beta-glucan, which forms a gel-like substance in your digestive tract. This slows down the digestion and absorption of glucose, leading to a steady, prolonged release of energy into your bloodstream [2].

This low glycemic response helps stabilise blood sugar levels, keeping your performance consistent and preventing the energy spikes and dips that can derail a session. The B vitamins act as crucial co-enzymes in your body's energy metabolism, efficiently converting food into the power your muscles demand. Furthermore, iron is essential for oxygen transport, ensuring your working muscles get the fuel they need, while magnesium supports vital muscle and nerve function, preventing cramps and fatigue during intense efforts.

For Recovery.

Post-exercise, oats are critical for hitting the high notes of recovery. Their rich carbohydrate content is vital for replenishing depleted muscle and liver glycogen stores, speeding up your body's refuelling process and preparing you for the next gruelling session. The fibre, especially beta-glucan, also acts as a prebiotic, feeding beneficial gut bacteria [1]. A healthy gut microbiome is fundamental for optimal nutrient absorption and immune function, both indirectly supporting overall recovery and reducing exercise-induced inflammation [3]. The antioxidants present in oats, like avenanthramides, may also play a role in reducing oxidative stress from intense exercise, further aiding in muscle repair and reducing soreness [4].

References.

1. Li, X.; Wu, Y.; Duan, R.; Yu, H.; Liu, S.; Bao, Y. Research Progress in the Extraction, Structural Characteristics, Bioactivity, and Commercial Applications of Oat β-Glucan: A Review. Foods 2024, 13, 4160. https://doi.org/10.3390/foods13244160

2. Jeukendrup, A. E. (2011). Nutrition for endurance sports: marathon, triathlon, and road cycling. Journal of Sports Sciences, 29(sup1), S91-S99. https://www.tandfonline.com/doi/full/10.1080/02640414.2011.610348

3. Jarrett, H.; Medlin, S.; Morehen, J.C. The Role of the Gut Microbiome and Probiotics in Sports Performance: A Narrative Review Update. Nutrients 2025, 17, 690. https://www.mdpi.com/2072-6643/17/4/690

4. Zeng Z, Jendricke P, Centner C, Storck H, Gollhofer A, König D. Acute Effects of Oatmeal on Exercise-Induced Reactive Oxygen Species Production Following High-Intensity Interval Training in Women: A Randomized Controlled Trial. Antioxidants (Basel). 2020 Dec 22;10(1):3. https://pmc.ncbi.nlm.nih.gov/articles/PMC7822041/

Date Syrup.

The Sweet Spot for Instant Power.

When your body screams for quick energy, date syrup answers the call like a lightning bolt. This concentrated elixir, derived from dates, is primarily composed of readily available natural sugars – glucose and fructose. Unlike refined sugars, it also carries residual traces of vital minerals like Potassium, Magnesium, and Manganese, along with a sprinkle of antioxidants [5]. It’s pure, unadulterated rapid fuel, designed to get you moving fast.

For Performance.

Date syrup is your immediate energy boost. Its high concentration of simple sugars means lightning-fast digestion and absorption, providing an instant hit of glucose directly to your working muscles. This rapid delivery is crucial for topping off liver glycogen stores before intense sessions or for a mid-workout jolt to maintain peak output [6]. The quick energy prevents performance dips and helps you sustain high intensity when every second counts. The small but mighty presence of electrolytes like Potassium and Magnesium also contributes to maintaining fluid balance and supporting optimal muscle function, keeping those cramps at bay when you're pushing the limits.

For Recovery.

When the dust settles and your energy reserves are screaming empty, date syrup becomes a recovery rockstar. The rapid absorption of its glucose and fructose content makes it exceptionally effective for post-exercise glycogen replenishment. Flooding your system with these simple sugars quickly helps to restock your muscle and liver glycogen stores, significantly accelerating your recovery timeline [6] and getting you primed and ready for your next training assault. It's about minimising downtime and maximising readiness [7].

References.

5. Al-Karmadi A, Okoh AI. An Overview of Date (Phoenix dactylifera) Fruits as an Important Global Food Resource. Foods. 2024 Mar 27;13(7):1024. https://pmc.ncbi.nlm.nih.gov/articles/PMC11011438/

6. Jeukendrup, A. E. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44(suppl 1), 25-33. https://link.springer.com/article/10.1007/s40279-014-0148-z

7. Dunford, M., & Doyle, J. A. (2019). Carbohydrates for training and competition. Nutrition for Sport and Exercise (3rd ed., pp. 119-141). Cengage Learning.

Milk Proteins.

The Unyielding Foundation for Growth & Repair.

Milk Protein isn't ordinary fuel; it's a complete protein powerhouse, loaded with every single one of those crucial essential amino acids (EAAs). Plus, it's bursting with Branched-Chain Amino Acids (BCAAs), especially that key muscle-building trigger, leucine [10]. Beyond its protein might, milk also delivers essential vitamins and minerals like calcium, vitamin D, potassium, and B vitamins, vital for bone health, energy metabolism, muscle function, and overall immune support [11, 12]. Milk protein delivers a comprehensive approach to fuelling your muscles’ recovery.

For Performance & Recovery.

Forge Your Resilience! Milk protein delivers a strategic benefit, actively supporting your muscles and kickstarting vital repair processes. Its amino acid profile provides the crucial influx your muscles demand, instantly firing up muscle protein synthesis (MPS)—that fundamental process for repairing damaged tissue and building new muscle after you've pushed your limits [9].

This swift action helps minimise exercise-induced damage, jumpstarting your recovery, reducing post-workout soreness, and locking in your hard-earned strength. The sustained availability of these vital building blocks then provides a continuous, powerful anti-catabolic (muscle-sparing) effect. This means a steady supply to fuel ongoing muscle repair and adaptation, even through those longer recovery periods or between sessions. By orchestrating this rapid initiation and sustained nutrient delivery, milk protein is fundamental for optimising muscle growth, accelerating recovery, fighting inflammation, and fortifying your body's resilience for the next challenge [8].

References.

8. Kerksick, C. M., et al. (2017). International Society of Sports Nutrition Position Stand: nutrient timing. Journal of the International Society of Sports Nutrition, 14(1), 33. Kerksick, C.M., Arent, S., Schoenfeld, B.J. et al. International Society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition 14, 33 (2017). https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4

9. Pau T Reidy, Blake B Rasmussen, Role of Ingested Amino Acids and Protein in the Promotion of Resistance Exercise–Induced Muscle Protein Anabolism123, The Journal of Nutrition, Volume 146, Issue 2, 2016, Pages 155-183, https://www.sciencedirect.com/science/article/pii/S0022316622089842?via%3Dihub.

10. Phillips, S. M., Tang, J. E., & Moore, D. R. (2009). The Role of Milk- and Soy-Based Protein in Support of Muscle Protein Synthesis and Muscle Protein Accretion in Young and Elderly Persons. Journal of the American College of Nutrition, 28(4), 343–354. https://www.tandfonline.com/doi/abs/10.1080/07315724.2009.10718096

11. Dairy Nutrition. (2021). Sports Recovery: Why Milk is an Ideal Choice. https://dairynutrition.ca/en/nutrition-and-health/fitness-and-exercise/sports-recovery-why-milk-ideal-choice

12. National Dairy Council. (n.d.). Milk & Exercise Recovery. https://ndc.ie/wp-content/uploads/2022/04/Milk-and-Exercise-Recovery-1.pdf

Peanuts.

The Enduring Fuel & Builder.

Don't underestimate the humble peanut. These robust legumes pack a serious punch of protein, healthy fats, and fibre, making them an excellent source of sustained energy and lasting satiety. The protein content directly contributes to muscle repair and maintenance, while the beneficial fats in peanuts provide a slow-burning fuel that keeps you pushing forward without the sudden crash.

Peanuts also deliver a range of essential vitamins and minerals, including B vitamins, vitamin E, magnesium, and phosphorus, which are vital for energy metabolism, muscle function, and antioxidant support. Peanuts are your reliable companions, steadily supporting both efficient recovery and long-term vitality for peak performance [13].

References.

13. Hettiarachchi J, Feyesa I, Daly RM, George ES, Georgousopoulou EN, Scott D, Baguley BJ, Tan SY. Effect of peanut butter supplementation on physical and cognitive functions in community-dwelling older adults: study protocol for a 6-month randomised controlled trial. BMJ Open. 2024 Sep 5;14(9). https://pmc.ncbi.nlm.nih.gov/articles/PMC11381714/

Bovine Collagen.

High-Protein Power for Unyielding Structural Resilience.

Bovine Collagen stands as a powerhouse of specialised protein, meticulously engineered to be an indispensable ally in every physical activity and recovery phase.

This high-protein component isn't some generic filler; it's exceptionally rich in unique amino acids like glycine, proline, and hydroxyproline – the absolute fundamental building blocks that forge the intricate matrix of your joints, tendons, ligaments, and cartilage. Think of it as the ultimate reinforcement for your body's structural integrity, boosting the elasticity, raw strength, and unwavering resilience of these crucial connective tissues that power every movement.

For truly explosive results, your body's own intricate collagen synthesis—the essential biological process of continually building, repairing, and reinforcing these vital structures—demands a synergistic partnership with key micronutrients like Vitamin C [14], copper, and zinc [15]. By fuelling your system with these specific, targeted amino acids, bovine collagen offers direct, uncompromising support for crafting stronger, more robust, and incredibly resilient connective tissues. This enhanced structural integrity is paramount to not just withstand, but conquer the repetitive stress, everyday impacts, and constant demands of both active lifestyles and rigorous training, actively slashing your risk of discomfort and downtime. This targeted support accelerates the recovery and regeneration of crucial structural components, ultimately keeping you locked in, performing at your absolute peak, with iron-clad durability and extended longevity. [16].

References.

14. DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthopaedic Journal of Sports Medicine. 2018;6(10).https://journals.sagepub.com/doi/10.1177/2325967118804544

15. Routray, A., & Nagesh, L. (2023). The role of trace elements in dermatology: a systematic review. Journal of Integrative Dermatology, 6(1). https://www.jintegrativederm.org/article/73228-the-role-of-trace-elements-in-dermatology-a-systematic-review

16. Clifford, T., et al. (2022). Collagen and Vitamin C Supplementation Increases Lower Limb Rate of Force Development. International Journal of Sport Nutrition and Exercise Metabolism, 32(2), 65-74. https://pubmed.ncbi.nlm.nih.gov/34808597/

Chicory Root Fibre/Oligofructose.

The Gut's Strategic Fuel for Dominance.

At the heart of DuelFuel's advanced gut support is Oligofructose, a powerful prebiotic that is a specific type of soluble fibre found in chicory root fibre.– your internal architect for gut health and unwavering performance. This isn't just any fibre; it's a potent prebiotic, strategically designed to actively nourish the beneficial bacteria in your gut. Think of it as specialised fuel for your internal ecosystem, optimizing your microbiome for peak function and resilience from the inside out.

A thriving, balanced gut microbiome, cultivated by Oligofructose, directly translates into a significant advantage for active people. It supercharges nutrient absorption, ensuring your body efficiently extracts maximum energy and vital building blocks from every meal – crucial for powering performance and accelerating muscle repair. Furthermore, a robust gut strengthens your immune defence, dramatically reducing susceptibility to illness that could derail your training and recovery [17]. This internal fortification also contributes to better management of exercise-induced inflammation, fostering faster, more complete physiological recovery, and helping to maintain optimal electrolyte balance.

Oligofructose also plays a critical indirect role: by enhancing gut health, it optimises your body's ability to absorb essential minerals like calcium, magnesium, and iron from your diet, crucial for bone strength, energy production, and oxygen transport during intense activity [18]. Beyond this foundational internal support, it also contributes to lasting satiety, helping you maintain energy levels and focus, and ensures digestive comfort so you can stay fully locked in on your performance goals [19].

References.

17. Yang, K.; Chen, Y.; Wang, M.; Zhang, Y.; Yuan, Y.; Hou, H.; Mao, Y.-H. The Improvement and Related Mechanism of Microecologics on the Sports Performance and Post-Exercise Recovery of Athletes: A Narrative Review. Nutrients 2024, 16, 1602 https://www.mdpi.com/2072-6643/16/11/1602

18. Scholz-Ahrens KE, Schrezenmeir J. Inulin, oligofructose and mineral metabolism — experimental data and mechanism. British Journal of Nutrition. 2002;87(S2):S179-S186. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/inulin-oligofructose-and-mineral-metabolism-experimental-data-and-mechanism/095259EB4323F440262F5EDA67397715

19. Hughes RL, Alvarado DA, Swanson KS, Holscher HD. The Prebiotic Potential of Inulin-Type Fructans: A Systematic Review. Advances in Nutrition. 2022 Mar;13(2):492-529. https://www.sciencedirect.com/science/article/pii/S2161831322000746?via%3Dihub

DuelFuel’s Vitamins & Minerals.

Vitamin A .

• Contributes to normal iron metabolism.

• Contributes to the maintenance of normal mucous membranes.

• Contributes to the maintenance of normal skin.

• Contributes to the maintenance of normal vision.

• Contributes to the normal function of the immune system.

• Has a role in the process of cell specialisation.

Your game depends on it. Vitamin A is your body's frontline defence, keeping you on the grind and off the bench. It fuels your internal engine by dialling in iron metabolism for peak energy and oxygen delivery, while keeping your eyes sharp for every play, every rep, every finish line. More than just performance, it backs your body's cellular rewiring for tougher, faster, more resilient tissue, fortifying your physical armour, inside and out, so you're always ready for the next challenge.

Vitamin D.

• Contributes to normal absorption/utilisation of calcium and phosphorus.

• Contributes to normal blood calcium levels.

• Contributes to the maintenance of normal bones.

• Contributes to the maintenance of normal muscle function.

• Contributes to the maintenance of normal teeth.

• Contributes to the normal function of the immune system.

• Vitamin D has a role in the process of cell division.

Vitamin D is your body's bedrock for peak performance and relentless recovery. It's the architect behind rock-solid bones and teeth, building the foundation to withstand every impact, every rep. Fuelling explosive muscle function, it's the hidden lever for raw strength and power output. Plus, it's your immune system's heavy hitter, keeping you healthy, pushing hard, and recovering fast. And by orchestrating cellular repair and adaptation, it gets you back stronger, faster, every single time.

Vitamin E.

• Contributes to the protection of cells from oxidative stress.

You push hard, your body pays the price. Every intense session unleashes cellular chaos – oxidative stress that slows you down, drags out recovery, and keeps you from hitting your next peak. That’s where Vitamin E steps in. It's your cellular bodyguard, an antioxidant powerhouse that neutralises the free radicals gunning for your gains. This isn't just theory; it means sharper muscle function, protected energy factories, and accelerated natural repair. Less damage equals less fatigue, faster bounce-back, and consistent, relentless performance. So you're always primed to crush your next challenge.

Vitamin K1 & K2.

• Contributes to maintenance of normal bones.

Every jump, every lift, every explosive stride you take? That's impact putting stress on your skeleton. This is precisely where Vitamin K (encompassing both K1 and K2) comes in. It's not just about maintenance; it's about building the unbreakable backbone for all your athletic performance. Strong bones aren't just a foundation; they're the engine for raw force transfer, absorbing the shock, and bullet-proofing you against the stress fractures that flatline your progress and sideline your ambition. Beyond the immediate grind, Vitamin K is crucial for relentless recovery, actively remodelling and repairing bone tissue. Forge an unshakeable framework, and you'll keep dominating, pushing limits, and extending your athletic reign.

Vitamin C.

• Contributes to the normal function of the immune system.

• Contributes to normal collagen formation for the normal function of blood vessels, bones, cartilage, gums, skin, and teeth.

• Contributes to normal energy-yielding metabolism. • Contributes to normal functioning of the nervous system.

• Contributes to normal psychological function.

• Contributes to the protection of cells from oxidative stress.

• Contributes to the reduction of tiredness and fatigue.

• Contributes to the regeneration of the reduced form of Vitamin E.

• Increases iron absorption.

Your training is relentless, and so should be your defence. Vitamin C is your all-terrain support system, crucial for keeping your immune system locked down, protecting you from what tries to sideline you. But it's more than just defence. This powerhouse ramps up your energy metabolism, cutting through the fatigue that tries to weigh you down, so you can push harder, longer. It's key for vital collagen formation, strengthening everything from your bones to your skin – the structural integrity you need for brutal sessions and rapid bounce-back. By tackling oxidative stress and boosting iron absorption, Vitamin C ensures your internal engine runs clean and efficient, making every rep count and every recovery sprint. Stay in the fight, stay charged.

Vitamin B1 (Thiamine).

• Contributes to normal energy-yielding metabolism.

• Contributes to normal functioning of the nervous system.

• Contributes to normal psychological function.

• Contributes to the normal function of the heart.

You push hard. You need the engine firing on all cylinders. Thiamine (Vitamin B1) isn't just a vitamin; it's the spark plug your body needs for raw power. It relentlessly drives your metabolism, converting every gram of fuel into explosive energy, so you never flatline mid-session. But it's more than just muscle. B1 sharpens your nervous system, dialling in precision, reaction time, and that razor-sharp focus you need to outthink the competition or push past the pain barrier. It also fuels your heart, the ultimate pump, ensuring oxygen floods working muscles when you demand everything. This is about staying switched on, body and mind, for every single rep, every single sprint. No excuses, just output.

Vitamin B2 (Riboflavin).

• Contributes to normal energy-yielding metabolism.

• Contributes to normal functioning of the nervous system.

• Contributes to the maintenance of normal mucous membranes.

• Contributes to the maintenance of normal red blood cells.

• Contributes to the maintenance of normal skin.

• Contributes to the maintenance of normal vision.

• Contributes to the normal metabolism of iron.

• Contributes to the protection of cells from oxidative stress.

• Contributes to the reduction of tiredness and fatigue.

You demand full power, session after session. Riboflavin (Vitamin B2) is your internal power grid, ensuring every cell is primed for peak output. It's a relentless force behind energy-yielding metabolism, converting fuel into raw power, and it’s critical for maintaining healthy red blood cells – your oxygen carriers that keep muscles firing when the burn kicks in. B2 also acts as an unwavering shield, protecting your cells from the oxidative stress that tries to break you down, while actively reducing the fatigue that tries to sideline your progress. It's about staying switched on, regenerating your internal systems, and keeping your body's vital machinery running clean and efficient. Unleash constant performance, without compromise.

Vitamin B3 (Niacin).

• Contributes to normal energy-yielding metabolism.

• Contributes to normal functioning of the nervous system.

• Contributes to normal psychological function.

• Contributes to the maintenance of normal mucous membranes.

• Contributes to the maintenance of normal skin.

• Contributes to the reduction of tiredness and fatigue.

You're constantly pushing the red line. Niacin (Vitamin B3) is your core engine management, preventing burnout and ensuring sustained output. It's a critical player in your energy-yielding metabolism, relentlessly converting raw fuel into usable power, stopping that brutal fatigue from dragging you down mid-session or stalling your recovery. Beyond the physical, B3 sharpens your nervous system and supports crucial psychological function – meaning sustained focus, clearer thought, and the mental grit to push through discomfort. This isn't about just getting by; it's about optimising every system to keep you performing at your peak, day after punishing day. No fade-outs, just relentless drive.

Vitamin B6.

• Contributes to normal cysteine synthesis.

• Contributes to normal energy-yielding metabolism.

• Contributes to normal functioning of the nervous system.

• Contributes to normal homocysteine metabolism.

• Contributes to normal protein and glycogen metabolism.

• Contributes to normal psychological function.

• Contributes to normal red blood cell formation.

• Contributes to the normal function of the immune system.

• Contributes to the reduction of tiredness and fatigue.

• Contributes to the regulation of hormonal activity.

You push past limits, demanding everything from your body. Vitamin B6 is your operational backbone, a multi-tool that orchestrates your internal systems for relentless output and rapid recovery. It's crucial for normal protein and glycogen metabolism, ensuring your muscles get the building blocks they need and your energy stores are efficiently tapped. Think max power, max recovery. B6 also sharpens your nervous system and supports normal psychological function, keeping your mental game tight and your focus locked when fatigue tries to creep in. Crucially, it aids in normal red blood cell formation for optimal oxygen transport, backs your immune system’s battle readiness, and helps regulate hormonal activity – key for strength, adaptation, and staying in the fight. This is about total systemic optimisation, leaving no weakness unchallenged.

Vitamin B9 (Folate).

• Contributes to normal amino acid synthesis.

• Contributes to normal blood formation.

• Contributes to normal homocysteine metabolism.

• Contributes to normal psychological function.

• Contributes to the normal function of the immune system.

• Contributes to the reduction of tiredness and fatigue.

• Has a role in the process of cell division.

• Contributes to maternal tissue growth during pregnancy.

You tear down, you rebuild, you repeat. Folate (Vitamin B9) is your ultimate cellular architect, essential for constant regeneration and keeping you in the fight. It's critical for normal blood formation, ensuring every muscle gets the oxygen it demands for explosive power and sustained endurance. Folate also plays a non-negotiable role in cell division, driving rapid tissue repair and growth so you recover faster and come back stronger, every single session. Beyond that, it's a key player in amino acid synthesis – the building blocks for muscle – and supports your immune system's readiness, reducing fatigue so you're always ready to crush your next challenge. This is deep-level support for relentless progression.

Vitamin B12.

• Contributes to normal energy-yielding metabolism.

• Contributes to normal functioning of the nervous system.

• Contributes to normal homocysteine metabolism.

• Contributes to normal psychological function.

• Contributes to normal red blood cell formation.

• Contributes to the normal function of the immune system.

• Contributes to the reduction of tiredness and fatigue.

• Has a role in the process of cell division.

You demand relentless energy and razor-sharp focus. Vitamin B12 is your powerhouse, essential for keeping your entire system firing on all cylinders. It's a critical player in your energy-yielding metabolism, ensuring every calorie gets converted into usable power and smashing the fatigue that tries to cut your session short. B12 also fuels the normal functioning of your nervous system and supports crucial psychological function, sharpening your brain-to-muscle connection and keeping your mental game strong when the pressure mounts. Crucially, it aids in normal red blood cell formation for optimal oxygen transport and bolsters your immune system’s readiness. From cellular efficiency to sustained power, B12 is about total system integrity for your relentless pursuit of progress.

Vitamin B7 (Biotin).

• Contributes to normal energy-yielding metabolism.

• Contributes to normal functioning of the nervous system.

• Contributes to normal macronutrient metabolism.

• Contributes to normal psychological function.

• Contributes to the maintenance of normal hair.

• Contributes to the maintenance of normal mucous membranes.

• Contributes to the maintenance of normal skin. Your body’s a machine, consuming every macro to fuel your ambition. Biotin (Vitamin B7) is the unsung hero that ensures no fuel goes to waste. It's a relentless force behind normal energy-yielding and macronutrient metabolism, meaning your body precisely converts every carb, fat, and protein into the raw power you demand for training and recovery. Beyond the physical grind, Biotin contributes to the normal functioning of your nervous system and supports normal psychological function – crucial for staying sharp, focused, and mentally resilient when the pressure mounts. This isn't just about surface-level benefits; it's about optimising the fundamental processes that keep your internal engine running flawlessly. Maximum output, minimum waste.

Vitamin B5 (Pantothenic Acid).

• Contributes to normal energy-yielding metabolism.

• Contributes to normal mental performance.

• Contributes to the normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters.

• Contributes to the reduction of tiredness and fatigue.

You train hard, you push limits. Pantothenic Acid (Vitamin B5) is your internal architect for sustained performance, often working behind the scenes to keep your engine running flat out. It's relentless in driving your energy-yielding metabolism, ensuring every calorie is converted into usable power and cutting through the fatigue that tries to break your stride. But B5 isn't just about physical output; it's critical for sharp mental performance, keeping your focus locked and your decision-making on point when exhaustion sets in. Crucially, it aids in the normal synthesis of vital steroid hormones and neurotransmitters – the chemical messengers that control your strength, recovery, and overall drive. This is about deep-level support for relentless training and unyielding mental clarity.

Chloride.

• Contributes to normal digestion by production of hydrochloric acid in the stomach.

You put in the work, you take in the fuel. Chloride is the unsung orchestrator ensuring your body extracts every last bit of power from what you consume. It's vital for normal digestion, directly contributing to the production of hydrochloric acid in your stomach. This means efficient breakdown and absorption of nutrients – the essential raw materials for your energy, recovery, and growth. Without optimal digestion, even the best fuel goes to waste. Chloride ensures your system is primed to convert every meal into peak performance. No wasted effort, just ruthless efficiency.

Calcium.

• Contributes to normal blood coagulation.

• Contributes to normal energy-yielding metabolism.

• Contributes to normal muscle function.

• Contributes to normal neurotransmission.

• Contributes to the normal function of digestive enzymes.

• Has a role in the process of cell division and specialisation.

• Needed for the maintenance of normal bones.

• Needed for the maintenance of normal teeth.

You put your body under immense stress. Calcium isn't just about bones; it's the unyielding foundation for your relentless performance. It's indispensable for the maintenance of normal bones and teeth, forming the bedrock that withstands every impact, every lift, every explosive movement. Think unbreakable framework. Beyond structural integrity, Calcium fuels normal muscle function, powering every contraction and driving your raw strength. It's also vital for energy-yielding metabolism and normal neurotransmission, ensuring seamless communication between brain and muscle for razor-sharp execution. From foundational strength to explosive power and efficient recovery, Calcium is non-negotiable for anyone serious about staying in the fight and dominating their physical domain.

Phosphorus.

• Contributes to normal energy-yielding metabolism.

• Contributes to normal function of cell membranes.

• Contributes to the maintenance of normal bones.

• Contributes to the maintenance of normal teeth.

Your body runs on power. Phosphorus is the fundamental force driving your cellular energy and building your unyielding framework. It's a non-negotiable component of normal energy-yielding metabolism, directly involved in producing ATP – your body's raw, explosive fuel source. No Phosphorus, no power. Beyond that, it's crucial for the normal function of cell membranes, ensuring efficient communication and nutrient transport at a cellular level, vital for every muscle contraction and recovery process. And just like your ambition, your bones need to be unbreakable. Phosphorus contributes to the maintenance of normal bones and teeth, forming the rigid structure that withstands every impact. This is deep-level internal fuel for relentless output and resilient recovery.

Magnesium.

• Contributes to a reduction of tiredness and fatigue.

• Contributes to electrolyte balance.

• Contributes to normal energy-yielding metabolism.

• Contributes to normal functioning of the nervous system.

• Contributes to normal muscle function.

• Contributes to normal protein synthesis.

• Contributes to normal psychological function.

• Contributes to the maintenance of normal bones.

• Contributes to the maintenance of normal teeth.

• Has a role in the process of cell division.

You push your body to its limits, day in, day out. Magnesium isn't just a mineral; it's the bedrock of your performance and recovery. It's the ultimate anti-fatigue weapon, slashing tiredness and keeping your energy metabolism firing on all cylinders, ensuring you sustain intensity and smash through plateaus. Crucially, Magnesium fuels normal muscle function and electrolyte balance, preventing those debilitating cramps and ensuring every contraction is explosive and precise. It's the silent force behind your strength. Beyond the physical, it powers your nervous system and supports normal psychological function, keeping your head in the game when your body's screaming. From protein synthesis to bone maintenance, Magnesium is fundamental for peak performance, ensuring your system runs smooth, strong, and relentlessly.

Iron.

• Contributes to normal cognitive function.

• Contributes to normal energy-yielding metabolism.

• Contributes to normal formation of red blood cells and haemoglobin.

• Contributes to normal oxygen transport in the body.

• Contributes to the normal function of the immune system.

• Contributes to the reduction of tiredness and fatigue.

• Has a role in the process of cell division.

Your body's engine demands oxygen, relentlessly. Iron is the non-negotiable component that delivers it, ensuring you never run on fumes. It's vital for the normal formation of red blood cells and haemoglobin, the carriers that flood your muscles with the oxygen they need for explosive power and unwavering endurance. This means optimised energy-yielding metabolism and a drastic reduction in tiredness and fatigue – you push harder, for longer, without hitting the wall. Beyond physical output, Iron sharpens your cognitive function, keeping your mental game as strong as your physical. It’s the deep-level fuel for relentless performance, from your lungs to your brain cells. Stay oxygenated, stay dominant.

Zinc.

• Contributes to normal acid-base metabolism.

• Contributes to normal carbohydrate metabolism.

• Contributes to normal cognitive function.

• Contributes to normal DNA synthesis.

• Contributes to normal macronutrient metabolism.

• Contributes to normal metabolism of fatty acids.

• Contributes to normal metabolism of vitamin A.

• Contributes to normal protein synthesis.

• Contributes to the maintenance of normal bones.

• Contributes to the maintenance of normal hair.

• Contributes to the maintenance of normal nails.

• Contributes to the maintenance of normal skin.

• Contributes to the maintenance of normal testosterone levels in the blood.

• Contributes to the maintenance of normal vision.

• Contributes to the normal function of the immune system.

• Contributes to the protection of cells from oxidative stress.

• Has a role in the process of cell division.

You push your limits. Zinc is the tactical advantage your body craves, a powerhouse mineral driving peak performance and relentless recovery. It's vital for maintaining normal testosterone levels in the blood, the raw fuel for power, strength, and recovery that defines relentless progress. Beyond that, Zinc is your immune system's frontline defence, keeping you in the fight, not on the sidelines. It's crucial for normal protein synthesis, meaning faster muscle repair and growth, and sharpens your cognitive function for a laser-like focus when it matters most. From protecting your cells from oxidative stress to optimising your entire metabolism, Zinc is about foundational strength and staying on top of your game, consistently. No weak links, just unwavering dominance.

Copper.

• Contributes to the maintenance of normal connective tissues.

• Contributes to normal energy-yielding metabolism.

• Contributes to normal functioning of the nervous system.

• Contributes to normal iron transport in the body.

• Contributes to the normal function of the immune system.

• Contributes to the protection of cells from oxidative stress.

You put your body through hell. Copper is the unsung structural hero, essential for keeping your entire framework resilient under relentless stress. It contributes to the maintenance of normal connective tissues – the vital ligaments, tendons, and cartilage that absorb impact and keep you moving with precision. Think fewer breakdowns, more power. Beyond physical integrity, Copper fuels normal energy-yielding metabolism and is crucial for optimal iron transport, ensuring every cell gets the oxygen and power it demands for explosive bursts and sustained endurance. Plus, it supports your nervous system, bolsters your immune defence, and acts as an antioxidant shield, protecting your cells from training-induced damage. Copper is about complete system integrity, ensuring you recover fast and stay in the fight, always.

Manganese.

• Contributes to normal energy-yielding metabolism.

• Contributes to the maintenance of normal bones.

• Contributes to the normal formation of connective tissue.

• Contributes to the protection of cells from oxidative stress.

You push limits, so your structural integrity is non-negotiable. Manganese is the vital mineral that builds and defends your framework for relentless performance. It's essential for the normal formation of robust connective tissue – the ligaments, tendons, and cartilage that absorb impact and keep your body moving with precision. Think unbreakable joints and injury resilience. Beyond that, Manganese contributes to maintaining strong bones and fuels your energy-yielding metabolism, ensuring you have the solid foundation and raw power to continually dominate your training. Plus, it acts as a cellular shield, protecting your body from the oxidative stress unleashed by intense workouts. This is about deep-level structural support, keeping your system bulletproof and ready for anything.

Selenium.

• Contributes to the maintenance of normal hair.

• Contributes to the maintenance of normal nails.

• Contributes to the normal function of the immune system.

• Contributes to normal thyroid function.

• Contributes to the protection of cells from oxidative stress.

You demand relentless consistency, and that starts from within. Selenium is your essential defence, safeguarding your internal systems for peak output. It's a formidable force protecting your cells from the brutal oxidative stress unleashed by intense training, accelerating your recovery and shielding you from wear and tear. Crucially, Selenium contributes to normal thyroid function – your body's metabolic command centre – ensuring your energy production and internal engine run optimally. Beyond that, it reinforces your immune system’s battle readiness, keeping you healthy and on the grind. From cellular integrity to metabolic drive, Selenium ensures you're always primed to dominate. No downtime, just relentless progression.

Chromium.

• Contributes to normal macronutrient metabolism.

• Contributes to the maintenance of normal blood glucose levels.

You demand stable power, no energy crashes. Chromium is your master regulator, essential for optimising your body's fuel lines. It's a critical player in normal macronutrient metabolism, ensuring your body effectively processes carbs, fats, and proteins for sustained energy release. Crucially, Chromium contributes to the maintenance of normal blood glucose levels, preventing those brutal spikes and drops that derail your performance and leave you drained. This isn't about fleeting boosts; it's about consistent, unwavering fuel delivery to every working muscle. Stay energised, stay sharp, and maintain that relentless pace from start to finish. Own your output.

Molybdenum.

• Contributes to normal sulphur amino acid metabolism.

You push toxins, you break down muscle, you demand efficiency. Molybdenum is the vital catalyst ensuring your body's deepest metabolic engines run clean and powerful. It's essential for normal sulphur amino acid metabolism – a complex process that underpins countless critical enzymatic reactions, detoxification pathways, and the processing of essential proteins. Think deep-level cellular efficiency. This isn't about direct energy, but about optimising the fundamental biochemical processes that enable peak energy, faster recovery, and a resilient system capable of handling the relentless demands of high-intensity training. Molybdenum ensures your internal machinery is always primed for battle.

Iodine.

• Contributes to normal cognitive function.

• Contributes to normal energy-yielding metabolism.

• Contributes to normal functioning of the nervous system.

• Contributes to the maintenance of normal skin.

• Contributes to the normal production of thyroid hormones and normal thyroid function.

Your metabolism is the engine driving your ambition. Iodine is the critical spark, ensuring your body's power plant runs at maximum efficiency. It's essential for the normal production of thyroid hormones and optimal thyroid function – the master control for your energy-yielding metabolism, body temperature regulation, and overall drive. Beyond physical output, Iodine contributes to normal cognitive function and the smooth operation of your nervous system, keeping your mind razor-sharp and your decision-making on point under pressure. This isn't about minor tweaks; it's about fuelling the fundamental processes that dictate your sustained performance and relentless mental edge. Optimise your engine, own the grind.

179 health benefits (assuming we count duplicates).

66 health benefits (assuming we do not count duplicates).