The NZ Supps Journal

Straight Answers, No Bro-Science

Plain-English guides on what actually works, what does not, and why.

Ghost Energy can next to a shaker of pre-workout mix in a gym, comparing energy drink and pre-workout before training

Energy Drink vs Pre-Workout: Which One Before Training?

Canned energy drink or dosed pre-workout powder: the real difference in caffeine, ingredients and convenience, with real NZ...

Tea, coffee, a Ghost Energy can and a shaker side by side, comparing caffeine strength across drinks

Caffeine Bands Explained: How Strong Is Your Energy Drink?

NZ energy drink caffeine bands from light to max, mapped to real cans and mg counts stocked at...

Ghost Pump and Ryse pre-workout tubs

Pump vs stim pre-workout: what's the actual difference?

Stim pre-workout wires you up. Pump pre-workout floods the muscle. Here's when to use each.

CBUM Essential pre-workout with scoop and shaker

How do you know if you should be taking pre-workout?

Pre-workout is a tool, not a requirement. Here's how to tell if it's for you.

Electrolyte drink and plain water compared beside a scoop and training towel

Do You Really Need Electrolytes, and Can You Have Too Many?

Electrolytes can be useful during long, hot or very sweaty training. Most short sessions in normal weather do...

GHOST Whey Clear Protein Isolate Blue Raspberry tub

Why protein powder works so well when you're cutting

Cutting is about keeping muscle while losing fat. Protein is how you do that.

Cellucor creatine tub with dumbbells

How does creatine really affect your gains?

Creatine doesn't build muscle directly. It lets you do the work that does.

Beginner supplement starter set: whey, C4, Xtend, shaker

Supplements 101

5 supplements I'd actually recommend to someone new to the gym

Forget the wall of tubs. If you're just starting out, here's all you really need.

Cellucor creatine with scoop and water

The real benefits of creatine (and who it's actually for)

Creatine is the most studied supplement in sports nutrition. Here's what it actually does.