Our Services


1.Online General Fitness Training.

-This plan will be best for beginners/intermediate athletes who don’t have much knowledge about workouts.


•Duration: 4 weeks

•Charges: 2,000 PKR/-


•What you will get:


-This will be a 4 week online personal training. In which we will provide you 4 different Workout-split chart. Each split will be for 1 week.

-Free diet plan chart for 4 weeks.

-24/7 Whatsapp support.



2.Face To Face General Fitness Personal Training.

-This plan will be best for beginners/intermediate athletes who don’t have much knowledge about workouts and want to work on their angles and weak body parts to get into a better shape.


•Duration: 4 weeks

•Charges: 3,000 PKR/-


•What you will get:


-This will be a 4 week face-to-face personal training session. In which we will train you for 4 weeks. Each week you will be trained with a different Workout-split. Making all your angles perfect & teaching you how to build a better you.

-Free diet plan chart for 4 weeks.

-24/7 Whatsapp support.




3.Simple Muscle Gaining/Fat Loss Diet Plan.


•Duration: As long as you want to follow

•Charges: 0 PKR/-


•What you will get:

-A general diet plan made for a normal person who just wants to bulk up, build lean muscle or lose fat.


•You can get these diet plan here:

-Affordable Bulking Diet Plan:

Affordable Bulking Diet Plan


-Lean Gaining/Fat Loss diet plan

Affordable Lean Gaining Diet Plan


These are normal diet plans made for a normal person. Please check all the foods/ingredients mentioned in this plan before using.


4.Special Face To Face Muscle Gaining Personal Training.

-This plan will be best for beginners/intermediate athletes who wants to level up and be the best.


•Duration: 4 weeks

•Charges: 4,000 PKR/-


•What you will get:


-This will be a hardcore 4 week face-to-face special personal training session. In which we will train you for 4 weeks. Each week you will be trained with a different intense Workout-splits. Making all your angles perfect & teaching you how to be the best version of you.

-Free diet plan chart for 4 weeks.

-24/7 Whatsapp support.



5.Special Face To Face Fat Loss Training.

•Duration: 4 weeks

•Charges: 4,000 PKR/-


•What you will get:


-This will be a hardcore 4 week face-to-face special personal training session. In which we will train you for 4 weeks. Each week you will be trained with a different intense fat loss Workout-splits, Including High intensity Super/Drop sets and HIIT Cardio sessions & teaching you how to be the best version of you.

-Free diet plan chart for 4 weeks.

-24/7 Whatsapp support.




6.Special Diet Plan For Fat Loss/Muscle Gaining.


•Duration: 4 weeks

•Charges: 2,000 PKR/-


This is a special plan made by our certified nutritionist. They will talk to you & ask you about your GOAL and if you are allergic to anything.


•What you will get:


-4 different diet plans for 4 weeks.

-24/7 Whatsapp support by our nutritionist.




7.Special Face To Face Muscle Gaining Personal Training + Special Diet plan by our nutritionist.

-This Package is made for beginner/advanced athletes who wants personalised diet plan by our nutritionist & hardcore training by our trainer to be the best.


•Duration: 4 weeks

•Charges: 5,000 PKR/-


•What you will get:


-This will be a hardcore 4 week face-to-face special personal training session. In which we will train you for 4 weeks. Each week you will be trained with a different intense Workout-splits. Making all your angles perfect & teaching you how to be the best version of you.

-4 different diet plans for 4 weeks.

-24/7 Whatsapp support by our nutritionist & Trainer




8.Special Face To Face Fat Loss Training + Special Diet plan by our nutritionist.

-This Package is made for beginner/advanced athletes who wants personalised diet plan by our nutritionist & HIIT training sessions by our trainer to be the best.


•Duration: 4 weeks

•Charges: 5,000 PKR/-


•What you will get:


-This will be a hardcore 4 week face-to-face special personal training session. In which we will train you for 4 weeks. Each week you will be trained with a different intense fat loss Workout-splits, Including High intensity Super/Drop sets and HIIT Cardio sessions & teaching you how to be the best version of you.

-4 different diet plans for 4 weeks.

-24/7 Whatsapp support by our nutritionist & Trainer


To start any of these plan, contact us on 03180425362

How to use Mass Gainer’s

Hey There,

Haziq Here, CEO X Freak Fitness. Hope You Are Well.

I’ll give you all the tips about Mass Gainer’s that helped my clients to gain the best.

The points I’ll cover will be :

  1. What to mix Mass Gainer with
  2. How many scoop’s can I use per day
  3. When should I use Mass Gainer
  4. What are the side effects of Mass Gainer’s

    1. What to mix Mass Gainer with

-If you don’t want to bulk up too much, You can mix a scoop of Mass Gainer with water.

-If you want to bulk up, You can mix a scoop of Mass Gainer with Milk.

-And if you want to Bulk Like A Freak, You can mix a scoop of Mass Gainer with Milkshake that contain milk, Ice-cream, Cream, Fresh fruits, Dates, Dry fruits, eggs & Peanut Butter 😋

⚠️ Mixing with milk or Milkshake increases the amount of protein and calories of the shake.

 2.How many scoop’s can I use per day

-It all depends on the scoop size. But just for an example if you are using a 80 Gram scoop. I recommend start with 1 scoop & then you can go up-to 3 Scoops per day, that should be enough for a beginner.

  3. When should I use Mass Gainer

-The best time I recommend to use Mass Gainer are Morning, Post-Workout & Before Bed.

-In the beginning, start with just 1 Scoop immediately after workout  🏋🏻‍♀️

-After 1 week when you get used to 1 scoop, start consuming 2 scoops per day. 1 scoop after 1 Hour of breakfast & 1 scoop immediately after workout 🍳

-After another week [the 3rd week] when you get used to 2 scoops per day, start consuming 3 scoops per day. 1 scoop after 1 Hour of breakfast & 1 scoop immediately after workout & 1 Scoop before 1 hour of bedtime 🛌

 4. What are the side effects of Mass Gainer’s

Upset stomach: Mass gainers may cause digestive problems in people who have food intolerances. If you are trying a mass gainer for the first time, start with a smaller amount and increase the dose gradually. It is common to experience flatulence, bloating, and cramps during the first week.

Please check all the ingredients of supplement before use. If you are allergic please do not use/buy the product or do not follow the diet plan.

Top Commonly Made Mistakes with Mass Gainers

You cannot get those big and sturdy muscles just by grabbing that big tub of Mass Gainer. Any resource isn’t useful until you know how to use it. To ensure the best results, you should learn how to use it properly.

What is a Mass Gainer?

For those who face difficulty gaining, mass gainers are a gift. Such individuals are blessed with a high metabolism and this makes them struggle to pack muscles. Such individuals need to consume more calories than an average individual. A mass gainer is a formula that lets them meet their surplus calorie needs and helps with muscle building. Mass gainers are rich in carbohydrates (complex carbs) and protein. The carbs to protein ratio of mass gainers are generally 3:1 and they also contain other nutrients such as MCT (Medium-Chain Triglycerides), vitamins, and minerals. This calorie-dense formula enriches you with various nutrients and helps in putting on muscle mass.

But, what is important to understand is that mass gainer ain’t no miracle product. It will give you desired results only when you combine it with the right workout routine and a balanced diet. Don’t expect it to push your bodybuilding if you are not willing to push your limits.

Another point on which you need to focus on is the way you use mass gainers. Even the best mass gainer supplement can fail to deliver optimum results if not used correctly. You need to pay close attention to realize if you’re making any mass gaining mistakes. Below are 4 common mistakes that you are most likely to make when using mass gainers.



You won’t gain muscles until you gain bodyweight. The confusion here is- whether you need to gain extra kilos in the form of muscle or fats? The answer is simple- keep your fat level at a minimum since your goal is to gain muscles. You definitely need a calorie surplus, but it should not be more than 500-600 on the days you are training. Any number, less than it will cripple your goal of gaining muscles if you get indulged in extra physical activity. On the days when you’re not training, you should stick to your regular calorie intake. If you normally need 3500 calories a day, you can raise it up to 4000 on the days you are training.

For a 25-year-old male who is working out heavily, the calorie requirement will vary depending on his height

Weight in Kilos

            Calorie Need in Kilo Calories

5ft 6 inches

5ft 8 inches

5ft 10 inches

50 – 55

 2740 – 2872

2800 – 2900

 2838 – 2970

55 – 60

 2872 – 3000

2900 – 3000

 2970 – 3100

60 – 65

 3000 – 3137

3054 – 3186

 3100 – 3235

65 – 70

3235 – 3367



Your diet greatly impacts your muscle building. Sitting on your couch and munching fries & chips won’t do any good to you. Having a whole large pizza to yourself might sound like a delicious idea, but it will only result in the development of flab and love handles. For building muscles, you need to have a nutritious diet that is made up of various macro and micronutrients. Foods like brown rice, oats, potatoes, and pasta are rich in complex carbs that are required to maintain energy levels. Fruits are a great source of antioxidants and enrich you with healthy carbs. These are essential for recovering from the stress of training. Don’t go completely carb-less or fat-less. Saturated fat is great in keeping your testosterone levels high which are crucial for muscle gains. As for protein, consume 1-1.5g of protein per kg of body weight.

Most importantly, you have to follow the rule book (1 to 1.5g for a pound, 453g of body weight) on your protein needs, because muscles are made of proteins and if you shortchange on the necessary amino acids, your muscle growth suffers.


Weight in Kilos Protein in grams
55 121 -181
60 132- 200
65 143 – 215



What more can you ask for when you just have to mix the powder in water/milk to get the gains you have always wished for! However, most of the mass gainer powders are mixed with milk to enhance the protein content and add up to the calories. If you’re still not seeing the desired changes in your physique, check if you are making these mistakes:

  • Use as directed

Every mass gainer supplement comes with a usage direction generally at the back of the label. Always follow those instructions when it comes to choosing the scoop size and try not to use more or less than the recommended usage so that you get the best results.

  • Not taking mass gainers on your off days

If you’re practising this, you need to change this habit. Even on the days, you don’t train, consume mass gainers because they help in meeting your nutritional needs for the day. You should maintain your daily calorie intake, but not at the expense of mass gainers, as they are rich in various nutrients that your body needs.

  • Are you following the right workout routine to build muscles?

To build sturdy muscles, you need to provide it with enough stress by doing something which your muscles haven’t experienced much. Until and unless your muscles undergo wear and tear, it is almost impossible for them to repair themselves. Plan your workout in such a way that it lays focus on optimizing muscle tension. Below are a few things you can do in order to enhance muscle tension:

  • Adopt a rep range of around 6-12 to ensure that your muscles face sufficient tension
  • Perform multiple sets of an exercise to increase muscle tension and damage
  • Rest time should be somewhere around 60-90 seconds
  • Instead of being unidirectional, try to hit your muscles from all directions. This will put more stress on them.
  • Get involved in heavy lifting and perform 1-5 reps once or twice a week so that the release of Human Growth Hormone is enhanced.
  • Not drinking the complete serving

To get optimum results, consume a full serving of your mass gainer supplement along with proper foods to meet your protein and other nutrient requirements. The most commonly made mistake by many people is to not consume the full serving of a mass gainer and rather have it like any whey protein supplement.

Mass gainers and whey protein are not alike! Know the difference.

Difference Between Mass Gainers & Whey Protein


Whey Protein

Mass Gainers

Derived from whey protein concentrate and whey protein isolate

A mix of fast and slow-acting proteins like whey and casein

Has lesser calories

Serves around 3 times more calories than whey protein

Gets absorbed fast and works best a recovery protein shake, post-workout

Used to provide calorie surplus to support muscle growth and enhance muscle size


Can I Take Mass Gainers & Whey Protein Together?

Ideally, you should not consume mass gainers and whey protein supplements together as it is not of much use. Mass gainer powder already contains protein along with a mix of simple and complex carbs, fats, and other nutrients. Protein powders, on the other hand, are a great source of protein mainly. However, if you consume both of them together, you can increase your protein intake.

How To Take Mass Gainer?

Mix a scoop of mass gainer with milk preferably or water. Shake well until the powder is completely dissolved and a smooth shake is formed and consume. Mixing with milk increases the amount of protein and calories of the shake.

When To Take Mass Gainer?

You can follow the instructions given by the manufacturers or your dietitian. However, here are a few suggestions on taking mass gainers:

  • Mass gainers offer a good dose of complex carbs and that is why you can try it as a post-workout tonic to get that insulin surge which is required for building muscles.
  • You can also have it with breakfast to kick-start your day. You can also take it in-between meals and 30-40 minutes before going to bed at night.

Mass Gainer advice:

Always go with a trusted brand. Read the ingredients list to ensure that your mass gainer supplement is free from any harmful additives. It is even better if it comes loaded with digestive enzymes for better absorption of nutrients,.

Always maintain a log to determine your progress. Don’t ignore the importance of resting. It is crucial for you to rest properly as your muscles repair themselves during this time period. Keep looking for new techniques to build muscle mass and fulfil the nutritional requirements of your body. Keep patience and work in the right direction and you will surely see favourable results.

Whey Protein – Uses, Side Effects, and More


Whey protein is the protein from whey, the watery portion of milk that separates from the curds when making cheese. It is commonly used as a protein supplement.

Whey protein might improve the nutrient content of the diet and also have effects on the immune system.

People commonly use whey protein for improving athletic performance and increasing strength. Whey protein is also used for asthma, diabetes, weight loss, and many other conditions, but there is no good scientific evidence to support most of these uses.

Uses & Effectiveness ?

Possibly Effective for

  • Athletic performance. Regularly consuming whey protein by mouth while also regularly exercising increases muscle strength and athletic performance. But it seems that both must be done consistently to see benefits.

Possibly Ineffective for

  • A lung disease that makes it harder to breathe (chronic obstructive pulmonary disease or COPD). Taking whey protein by mouth doesn’t seem to help COPD symptoms.
  • Weak and brittle bones (osteoporosis). Taking whey protein by mouth for up to 2 years doesn’t improve bone density in older adults.

There is interest in using whey protein for a number of other purposes, but there isn’t enough reliable information to say whether it might be helpful.

Side Effects

When taken by mouth: Whey protein is likely safe for most adults when taken appropriately. High doses can cause some side effects such as increased bowel movements, acne, nausea, thirst, bloating, reduced appetite, tiredness, and headache.

Special Precautions and Warnings

When taken by mouth: Whey protein is likely safe for most adults when taken appropriately. High doses can cause some side effects such as increased bowel movements, acne, nausea, thirst, bloating, reduced appetite, tiredness, and headache. Pregnancy and breast-feeding: There isn’t enough reliable information to know if whey protein is safe to use when pregnant or breast-feeding. Stay on the safe side and avoid use.

Children: Whey protein is likely safe for children when used in amounts commonly found in food or when included in infant formulas.

Milk allergy: If you are allergic to cow’s milk, avoid using whey protein.

What Protein should i take? What’s the best for me?

What Protein should i take? What’s the best for me?

Hey, Hope You All Are Well. I am HAZIQ QURESHI C.E.O X Freak Fitness. In this blog I am going to explain which Protein should you choose for yourself. I’ll try to make the blog as short as possible, as most of the people don’t like to read a long detailed blog. So I am just going to jump to the main point.

Whey Protein:

In simple words, the by-product of milk processing and cheese manufacturing industries is used to make whey protein. It is safe to say that whey protein is the purest form of protein you can take. The best part about this is that it is easily digestible and released into the bloodstream.

It doesn’t end there; whey protein has three different types. Isolate, Concentrate, and Hydrolyzed.

Whey Protein Concentrate:

The amount of protein in this type can range from 25-89%, the remaining consists of fats, minerals, and moisture.

Whey Protein Isolate:

Whey Protein Isolate is the purest form of whey protein having about 90-95% protein, which almost lactose-free with very low-fat content.

Hydrolyzed Whey Protein:

The protein chains are broken down in hydrolyzed whey protein making it the easiest to be absorbed by the body and prevents any allergic reaction. Infant formulas, sports, and medical products use from this type of whey protein.

Mass gainer:

Mass gainers also have protein, but the main difference between the two is that mass gainers have a high percentage of fats and carbohydrates. This helps the user intake the more calories to increase their weight. The ratio of carbs to protein in mass gainers is usually 2:1 and the majority of the calories obtained from this are thanks to the carbs and a mixture of maltose and glucose

What to choose?

To decide what to choose depends purely on what your body goal is. Some people want to bulk while others prefer shredding. The type of supplement you take has to complement your body type.


The problem with mass gainers is that they have carbs that are stored as fat, so in the case of building strength and muscles, it is preferred to take whey protein. The pure protein can help you get those extra gains.

Lean Physique:

If your main aim is to have a body shredded better than an MMA fighter, then you need to steer clear from weight gainers. It is recommended to use whey protein isolate since it is clean from all kinds of carbs and fats.

Bulking and Weight Gain:

Gaining weight can be a pain in the posterior region for hard gainers. It is recommended to take mass gainers for the intake of those extra calories. On the other hand, you shouldn’t stick to it for so long as they might add unwanted fat to your body.

So who wins?

Well, it is clear to see that whey protein is healthier and is free from all kinds of fats and carbs, so whey protein has the upper hand over mass gainers. So the winner is, obviously, a well-balanced diet.

There is no substitute for a well-balanced diet, and although supplements can be taken to fulfill the shortage of calories, it isn’t something you can entirely rely on. There’s a little food for thought you can ponder over next time you go to a health store to buy some supplements.

If you are looking for some well-balanced diets that you want to try out for yourselves, well you need to look no further. We also have a number of workouts that can complement the type of body type you desire.

So to conclude, on paper, whey protein is chemically the better supplement with regards to fewer risks, more protein, and a better overall result. Another reason is that it is used for multiple body types whereas mass gainer is only useful for those that are trying to bulk. All in all, Whey Protein can be crowned our protein supplement champion


Muscletech’s Hydroxycut Hardcore series of supplements has long been considered as one of the best capsule-based fat burners on the market. Simple, effective and strong, the series focused on convenience, energy support and appetite suppression. Their two most popular versions of this product in Australia are the Hydroxycut Hardcore Elite and the Next Gen versions.


Hydroxycut Hardcore Elite vs Next Gen Ingredients

Both the supplements are quite similar, but they do contain a few key differences. Let’s take a look at the different ingredients in each supplement along with their doses.

The most current version of Hydroxycut Elite seems to be the higher-stimulant option of the two with 270mg of caffeine anhydrous per serve (2 caps). The Next Gen options contains caffeine as different sources with only 25mg of which being its anhydrous form.

Hydroxycut Hardcore Elite vs Next Gen Dosing

Comparing the two supplements, you can see that each serve of Hydroxycut Elite contains slightly more caffeine than the Next Gen. What’s contained in the Next Gen though is still significant and equates to about 2 and a half cups of coffee. Both of the supplements differing ingredients though could use with a boost in dosage, however, taking the full serve of 4 capsules daily will be helpful.

One positive highlight is that Muscletech are willing to continue with transparent dosing, which makes it easier to compare and analyse the amount of active ingredients. Overall though, you’re definitely getting enough of the stimulants, but probably need a double serve of each of the supplements if you’re used to fat burners.

Hydroxycut Hardcore Elite vs Next Gen Effectiveness

Both the supplements still offer strong energy boosts, appetite suppression and thermogenesis. You’re going to find that your motivation and alertness throughout the day is going to be strong with both supplements, but perhaps a little more so with the Elite, thanks to its added green tea and more potent stimulant profile. Both supplements offer a good boost to overall metabolism, however Elite just edges out the Elite when it comes to the focus and attention side of things.

Hydroxycut Hardcore Elite vs Next Gen Taste, Flavour & Mixability

Both supplements come in capsule form with the exact same serving recommendation of going from 1 capsule initially to 2 capsules/day over the course of a week. If you find that you’re sensitive to stimulants, it might be useful to have the supplements with some food.


Hydroxycut Hardcore Elite vs Next Gen Winner

This wasn’t easy to pick, however the Hydroxycut Harcore Elite just came out on top thanks to the more potent ingredients. While both offer excellent appetite suppression, boosted metabolism, attention and focus, Elite’s added ingredients offer some further mood elevation and also helps to support recovery. It’s unsure as to whether.


Overall Winner: Muscletech Hydroxycut Hardcore Elite

Although we try to be as objective as possibleer, we undstand that opinions can vary between individuals. As such, the results of this comparison may not be agreed upon by everyone and should only be used as a guide.

Creatine – What Is It and What Does It Do?

Creatine is the number-one supplement for improving performance in the gym.

Studies show that it can increase muscle mass, strength and exercise performance

Additionally, it provides a number of other health benefits, such as protecting against neurological disease

Some people believe that creatine is unsafe and has many side effects, but these are not supported by evidence

In fact, it is one of the world’s most tested supplements and has an outstanding safety profile

This article explains everything you need to know about creatine.


What is creatine?

Creatine is a substance that is found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise.

Taking creatine as a supplement is very popular among athletes and bodybuilders in order to gain muscle, enhance strength and improve exercise performance

Chemically speaking, it shares many similarities with amino acids. Your body can produce it from the amino acids glycine and arginine.

Several factors affect your body’s creatine stores, including meat intake, exercise, amount of muscle mass and levels of hormones like testosterone and IGF-1

About 95% of your body’s creatine is stored in muscles in the form of phosphocreatine. The other 5% is found in your brain, kidneys and liver

When you supplement, you increase your stores of phosphocreatine. This is a form of stored energy in the cells, as it helps your body produce more of a high-energy molecule called ATP.

ATP is often called the body’s energy currency. When you have more ATP, your body can perform better during exercise

Creatine also alters several cellular processes that lead to increased muscle mass, strength and recovery

SUMMARYCreatine is a substance found naturally in your body — particularly in muscle cells. It is commonly taken as a supplement.

How does it work?

Creatine can improve health and athletic performance in several ways.

In high-intensity exercise, its primary role is to increase the phosphocreatine stores in your muscles.

The additional stores can then be used to produce more ATP, which is the key energy source for heavy lifting and high-intensity exercise

Creatine also helps you gain muscle in the following ways:

  • Boosted workload: Enables more total work or volume in a single training session, which is a key factor in long-term muscle growth
  • Improved cell signaling: Can increase satellite cell signaling, which aids muscle repair and new muscle growth
  • Raised anabolic hormones: Studies note a rise in hormones, such as IGF-1, after taking creatine.
  • Increased cell hydration: Lifts water content within your muscle cells, which causes a cell volumization effect that may play a role in muscle growth.
  • Reduced protein breakdown: May increase total muscle mass by reducing muscle breakdown.
  • Lower myostatin levels: Elevated levels of the protein myostatin can slow or totally inhibit new muscle growth. Supplementing with creatine can reduce these levels, increasing growth potential.

Creatine supplements also increase phosphocreatine stores in your brain, which may improve brain health and prevent neurological disease.

SUMMARYCreatine gives your muscles more energy and leads to changes in cell function that increase muscle growth.

Effects on muscle gain

Creatine is effective for both short- and long-term muscle growth

It assists many different people, including sedentary individuals, older adults and elite athletes.

One 14-week study in older adults determined that adding creatine to a weight-training program significantly increased leg strength and muscle mass.

In a 12-week study in weightlifters, creatine increased muscle fiber growth 2–3 times more than training alone. The increase in total body mass also doubled alongside one-rep max for bench press, a common strength exercise.

A large review of the most popular supplements selected creatine as the single most beneficial supplement for adding muscle mass.

SUMMARYSupplementing with creatine can result in significant increases in muscle mass. This applies to both untrained individuals and elite athletes.

Effects on strength and exercise performance

Creatine can also improve strength, power and high-intensity exercise performance.

In one review, adding creatine to a training program increased strength by 8%, weightlifting performance by 14% and bench press one-rep max by up to 43%, compared to training alone.

In well-trained strength athletes, 28 days of supplementing increased bike-sprinting performance by 15% and bench-press performance by 6%.

Creatine also helps maintain strength and training performance while increasing muscle mass during intense over-training.

These noticeable improvements are primarily caused by your body’s increased capacity to produce ATP.

Normally, ATP becomes depleted after 8–10 seconds of high-intensity activity. But because creatine supplements help you produce more ATP, you can maintain optimal performance for a few seconds longer.

SUMMARYCreatine is one of the best supplements for improving strength and high-intensity exercise performance. It works by increasing your capacity to produce ATP energy.

Impact on your brain

Just like your muscles, your brain stores phosphocreatine and requires plenty of ATP for optimal function.

Supplementing may improve the following conditions:

  • Alzheimer’s disease
  • Parkinson’s disease
  • Huntington’s disease
  • Ischemic stroke
  • Epilepsy
  • Brain or spinal cord injuries
  • Motor neuron disease
  • Memory and brain function in older adults

Despite the potential benefits of creatine for treating neurological disease, most current research has been performed in animals.

However, one six-month study in children with traumatic brain injury observed a 70% reduction in fatigue and a 50% reduction in dizziness.

Human research suggests that creatine can also aid older adults, vegetarians and those at risk of neurological diseases.

Vegetarians tend to have low creatine stores because they don’t eat meat, which is the main natural dietary source.

In one study in vegetarians, supplementing caused a 50% improvement in a memory test and a 20% improvement in intelligence test scores.

Although it can benefit older adults and those with reduced stores, creatine exhibits no effect on brain function in healthy adults.

SUMMARYCreatine may reduce symptoms and slow the progression of some neurological diseases, although more research in humans is needed.

ther Health Benefits

Research also indicates that creatine may:

  • Lower blood sugar levels
  • Improve muscle function and quality of life in older adults
  • Help treat non-alcoholic fatty liver disease

However, more research in these areas is needed.

SUMMARYCreatine may combat high blood sugar and fatty liver disease, as well as improve muscle function in older adults.

Different Types of Supplements

The most common and well-researched supplement form is called creatine monohydrate.

Many other forms are available, some of which are promoted as superior, though evidence to this effect is lacking.

Creatine monohydrate is very cheap and is supported by hundreds of studies. Until new research claims otherwise, it seems to be the best option.

SUMMARYThe best form of creatine you can take is called creatine monohydrate, which has been used and studied for decades.

Dosage instructions

Many people who supplement start with a loading phase, which leads to a rapid increase in muscle stores of creatine.

To load with creatine, take 20 grams per day for 5–7 days. This should be split into four 5-gram servings throughout the day.

Absorption may be slightly improved with a carb- or protein-based meal due to the related release of insulin.

Following the loading period, take 3–5 grams per day to maintain high levels within your muscles. As there is no benefit to cycling creatine, you can stick with this dosage for a long time.

If you choose not to do the loading phase, you can simply consume 3–5 grams per day. However, it may take 3–4 weeks to maximize your stores.

Since creatine pulls water into your muscle cells, it is advisable to take it with a glass of water and stay well hydrated throughout the day.

SUMMARYTo load with creatine, take 5 grams four times per day for 5–7 days. Then take 3–5 grams per day to maintain levels.

Safety and side effects

Creatine is one of the most well-researched supplements available, and studies lasting up to four years reveal no negative effects.

One of the most comprehensive studies measured 52 blood markers and observed no adverse effects following 21 months of supplementing.

There is also no evidence that creatine harms the liver and kidneys in healthy people who take normal doses. That said, those with preexisting liver or kidney problems should consult with a doctor before supplementing.

Although people associate creatine with dehydration and cramps, research doesn’t support this link. In fact, studies suggest it can reduce cramps and dehydration during endurance exercise in high heat.

One 2009 study found that creatine supplementation is associated with an increase in a hormone called DHT, which can contribute to hair loss. More research is needed, but people who are predisposed to hair loss may wish to avoid this supplement.

SUMMARYCreatine exhibits no harmful side effects. Though it’s commonly believed to cause dehydration and cramps, studies don’t support this.

The bottom line

At the end of the day, creatine is one of the cheapest, most effective and safest supplements you can take.

It supports quality of life in older adults, brain health and exercise performance. Vegetarians — who may not obtain enough creatine from their diet — and older adults may find supplementing particularly useful.

Creatine monohydrate is likely the best form. Try out creatine today to see if it works for you.


Our CEO HAZIQ QURESHI isn’t ready to lose all of his hard-earned muscle and definition just yet! Haziq explains the supplements he uses to stay fit and young.

In a lot of ways, I am your typical middle-aged guy. I have a moderately stressful corporate job but on the other hand, as a competitive bodybuilder and strength athlete, I am far from typical. Aside from people asking me, “Where do you find the time to train?” questions, I am most frequently asked questions about the supplements I use. I wanted to take this time to demystify the world of supplements and give you my two cents on supplements for guys like us.


The supplement industry is robust and has products and formulas intended to help consumers in all aspects of life, but when it comes to staying athletic and fit, especially when you’re out of your 20s, there are some go-to products that rise above all of the others. In my opinion, these are protein powderscreatine, and immune system support. I personally use these in my daily routine and would recommend them to all the other 30 and 40 something dudes out there trying to cling on to their youth.


Protein powder, specifically whey protein or whey protein isolate, is so crucial in my daily diet that I really consider it more like a food versus a supplement. A quick Google of protein will convince you that protein is the key “macronutrient” for building and maintaining muscle. Unlike carbohydrates, proteins are rarely seen by the body as “empty calories”; in fact, quite the opposite is true. It’s sometimes a challenge to get enough protein into your daily diet, and this is where the convenience of protein powders comes in. Protein powders generally provide the body with large amounts of quality protein, but with little to no calories coming from carbs or fats. These powders make it easy to get the nutrients you need without any extra calories. I generally consume one or two protein shakes a day; I typically mix two scoops of protein powder in water and consider it a meal. This is a quick, easy, and tasty way to get a quality meal in while in an office environment.


If protein powders transcend the supplement world and are more of a food to me, then I can honestly say that creatine is the most important supplement in my nutrition plan. To me, fighting middle-age means maintaining the same body composition I had in my 20s. Creatine, which WebMD mentions can help “improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise,” is an amazing tool. Maybe I am still stuck in the 1990s, but no supplement has ever helped me to gain/keep strength better than creatine! It is inexpensive to buy but it is time-tested and effective. Creatine really is the perfect weapon in the war against aging. I will usually consume five grams of creatine a day for six to eight weeks and then take a month off before starting a new cycle.


It’s no secret that we are unfortunately living in the age of COVID-19 and everyone from physicians to TV reporters have been recommending things like zinc, vitamin C, elderberry, and other natural vitamins and minerals to supercharge everyone’s immune systems. If you are like me though, you have work responsibilities and a team in the office that makes total sequestration at home impossible. I believe that it is important to take these vitamins and minerals to boost your immune system as a preventative measure, particularly those of us working in an office environment during the coronavirus global pandemic. You should look for an all-in-one supplement that contains all the above ingredients, and perhaps even some other ingredients that have also been proven to help fight off colds and support immune defense.


In conclusion, success in fitness, requires some planning and strategy. I know that finding the right supplements to fit into your lifestyle and fitness goals can seem overwhelming but do not overthink it. In my opinion, you should start out with structuring a healthy diet and nutrition plan for yourself and then see where the supplements fit in (like finding the right time to consume a protein shake). Also, you need to remember the value that daily exercise brings to the battle against growing old and how leveraging the supplement as tools can help to support healthy muscle function (like incorporating creatine). Remember to always stay focused on staying healthy, particularly with flu season starting and COVID-19 lingering.


You hear about amino acids and BCAAs all of the time but do you really know what they do and how they help your performance in the gym? X FREAK FITNESS CEO HAZIQ QURESHI gives you the simple breakdown on branched-chain amino acids and explains why aminos should be taken by all athletes.

So, what’s so great about BCAAs? Picture yourself as one of the millions of sports nutrition consumers who have walked into a Vitamin Shoppe store and been overwhelmed by the endless number of products intended to help you reach their fitness goals. From energy drinks and pre-workouts, to diet and keto supplements, to vitamins and beyond, there’s literally hundreds of thousands of pills and powders available that it can often be overwhelming. In this sea of vitamins and supplements, you’ll see that amino acids, specifically branched-chain amino acids (also known as BCAAs), is one of the largest categories available.


Before we jump down the BCAA wormhole, it is important to put context to the broader amino acid category, all the way from complete proteins down to individual amino acids. At the simplest level, anyone who can remember high school science class (or use Google) will be able to provide the default definition that amino acids “are the building blocks of proteins.”

While that sounds great and is 100% correct, what does it mean? I look at the definition like this, there are three major “macronutrient” categories: fats, carbohydrates, and proteins. Within these macronutrient categories there are plenty of levels to drill down into. For example, people generally understand that carbs can be simple sugars or complex carbohydrates; the same is true for protein. You can look at protein as a whole or as individual amino acids, hence “the building blocks of protein” definition.

In published research found on thoughtco.com, Anne Marie Helmenstine, Ph.D., offers a typical technical definition of amino acids:

An organic compound characterized by having a carboxyl group, amino group, and side-chain attached to a central carbon atom. Amino acids are used as precursors for other molecules in the body. Linking amino acids together forms polypeptides, which may become proteins.

For those of us who aren’t Ph.Ds, I would translate that to mean that aminos are the smallest and most basic compounds found in all living things, from microbes to humans; therefore, amino acids are found in the foods that we eat.

I also want to mention that outside of the food/dietary contest on which this blog focuses, amino acids are used to build a variety of molecules essential for life; for instance, amino acids are used as neurotransmitters and lipid transports. Amino acids are so abundant and important to the human body that they only come second to water but you will have to read about that in a blog from someone else because I’m not capable of understanding the technical chemistry stuff.



Now that we have some context on what amino acids are, things get a lot easier to understand. Remembering that amino acids are the building blocks of protein, it is important to understand that the difference between essential amino acids and non-essential amino acids. In total, there are twenty amino acids; we typically get all of them in our diet and some are even made by the body, but a few are not…

• 11 of the 20 amino acids are known as “non-essential” because they can be synthesized by the body (as in made from stuff already floating around in our bellies). These aminos include alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.

• The other nine of the 20 amino acids cannot be synthesized in our bodies and we need to make sure to consume them through our diets; accordingly, this set of aminos are called “essential.” These include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

For the most part, if you are following a specific or limited nutrition plan, you will get all the essential aminos you need from the protein in the food you eat. It is important to note, however, that some foods are known as having “incomplete proteins” because they do not contain all 20 amino acids. This is a particular challenge for vegetarians since most vegetable proteins often fall into this category. This issue can be easily managed and evaded by combining two different protein sources together; for instance, you could combine beans with rice. This combo would give you all the 20 aminos your body needs to function.

Now I will drill down a level deeper and speak to you about branched-chain aminos specifically. The three aminos that are known as branched-chain amino acids (or BCAAs) are leucine, isoleucine and valine. Back in the day, when I first started getting into supplements and nutrition, my first question was what the heck does “branched-chain” even mean? The clearest technical definition I found was on PubMed, stating that a BCAA is “an amino acid having an aliphatic side-chain with a branch (a central carbon atom bound to three or more carbon atoms).” Basically, the phrase “branched-chain” refers to the chimerical structure of these three aminos. This is good to know but it does not really shed much light on the performance benefits of this special group of amino acids.


As said above, the first and most obvious reason why athletes love BCAAs goes back to the fact that they are part of the essential amino group and cannot be formed in our bodies. When you really get into it, BCAAs’ real superpowers are the ability to dominate in the metabolic process of muscle protein synthesis.

I am going to try to explain muscle protein synthesis in my own words so please pardon some broad strokes. Through the stress of exercise, muscles are constantly being broken down and rebuilt. The breaking down part comes from your body pulling the amino acids out of the muscle protein and using (or synthesizing) them for energy or some other metabolic function. The process of synthesizing proteins back into the muscle for repair and rebuilding is where athletes make gains because theoretically, the muscles are going to build back a little stronger each time, and BCAAs play a crucial role in all this.

After a long run, hard WOD, or killer workout, you are probably going to be sore. Sometimes people refer to this as delayed onset muscle soreness (DOMS). It is that feeling you get in the days after your workout, where your muscles are fatigued and in recovery mode. Whatever you call it, you know you need to recover from the workout, rebuild the muscles, and if all goes according to plan, come back better! Numerous studies have shown that BCAAs, particularly leucine, are the most important dietary requirement in sparking repair. There are dozens of studies proving this, including the Front Physiol study from 2017 where participants who consumed a BCAA drink with ~5g of BCAAs saw a 22% increase in muscle protein synthesis (meaning faster and stronger recovery).

Complementing this, several other studies, including one by Am J Physiol in 1994, have shown that supplementing with BCAAs may also help reduce the amount of protein breaking down during exercise. Studies from Alexandre Fouré and David Bendahan, along with a 2013 international study in the Journal J Exerc Nutrition Bioche, led to the conclusion that supplementing with BCAAs before exercise may speed up recovery times.

In sifting through a wealth of studies and articles online, I found endless articles showing that BCAAs may have performance boosting benefits for runners, soccer players, football players, cyclists, cross-fitters, bodybuilders, and powerlifters. All of this research really showed that BCAAs brought value to athletes from all parts of the fitness spectrum; I must say, I was really blown away by the amount of research available on branched-chain amino acids.

Another interesting thing about BCAAs that I noticed when doing my research for this blog is the amount of research regarding BCAAs and weight loss. To sum up all the stuff I read, there’s general support that BCAAs aid in weight loss. Most articles attribute this to the fact that supplementing with BCAAs helped curb hunger for people on a calorie restricted diet. There were also articles showing that BCAAs helped women lose weight, but those were often “in conjunction with an exercise program.” It seems to me that since BCAAs deliver a negligible amount of calories while also helping with physical performance, muscle function, and gut satiety, that they are a logical inclusion in a weight loss plan for both men and women.


“No pain, no gain” is one of the best fitness clichés ever stated. Yes, strenuous exercise leaves a person feeling sore but science has learned that recovering from that soreness (or the “pain”) is what’s going to add pounds to your bench press, and/or take a few seconds off your time in a 5K. Protein and the amno acids it contains, specifically the three branched-chain aminos, light the fuse for the recovery part of that equation and get you back in the gym, or on the track, ready to race into the next round of gains.