Fuel, Focus and Resilience: An Evidence Based Guide
Reviewed by Adrian Reynardi, BHSc (Naturopathy), Naturopath · How we review
Most Australian adults fall short of the physical activity guidelines, and the supplement aisle is never short of answers. Here's what the evidence actually supports.
- Health advice
- 5 min read
- Sep 15, 2026
Written by Christina Hanley BHSc (Nutritional Medicine) | ANTA member #20854 | Nutritionist & Health Content Lead at Mr Vitamins with 8 years of clinical experience.
Reviewed by Adrian Reynardi BHSc (Naturopathy) | Grad. Dip. (Management) | Naturopath | ATMS Member #54454 | Store Manager at Mr Vitamins with 6 years of clinical experience.
Published: 15/09/26 · Next review: September 2027 [How we review health content] · [Meet our practitioner team]
Physical activity is a foundation for good health, and most of us are short of it. In 2022, 46% of Australian adults aged 18 and over did not meet the physical activity guideline, and 76% did not meet the muscle-strengthening guideline [1].
Essential amino acids (EAAs)
Nine amino acids cannot be made by the body and must come from food. In free-form, they bypass digestion of an intact protein and appear in the bloodstream quickly. The anabolic signal is driven largely by leucine, which activates the mTOR pathway that initiates muscle protein synthesis [2]. Dose matters more than timing: around 10 g of EAAs produces a muscle protein synthesis response comparable to a 20 g serve of high-quality protein, and adding extra leucine beyond that point does not increase the response further [3].
Snapshot of EAAs in your routine
|
Scenario |
What the evidence supports |
|
Where they earn their place |
When appetite is poor, when food intake is irregular, or when whole protein sits badly before training. |
|
Who benefits most |
Older adults, who show anabolic resistance- a blunted muscle protein synthesis response to dietary protein that leucine-enriched EAAs can partially reverse [4]. |
|
Where they do not help |
If you already reach roughly 1.6 g of protein per kg of bodyweight daily from food, EAAs add convenience rather than a further anabolic effect [5]. |
Pre-workout formula’s
-
Caffeine has the strongest evidence of the group for endurance, power and perceived exertion, with effects generally seen from about 3 mg per kg of bodyweight [6]. Higher is not better, it raises the risk of jitteriness, elevated heart rate and disrupted sleep, and caffeine taken within six hours of bed measurably reduces sleep quality [7]. Keeping a single serve under about 200 mg is a reasonable dose for most people training in the afternoon or evening.
-
Beta-alanine raises muscle carnosine, which buffers the pH drop that contributes to fatigue. The International Society of Sports Nutrition found 4–6 g daily for at least 2–4 weeks improves performance, with the clearest effects in efforts lasting one to four minutes [8].
-
Citrulline malate is a nitric-oxide precursor, studied at 6–8 g taken 40–60 minutes before training. Here the evidence is genuinely mixed: meta-analysis suggests a small increase in repetitions to fatigue [9], while critical reviews describe the results as equivocal [10].
- Tyrosine is a precursor to dopamine and noradrenaline. Trials in humans point to a benefit for cognitive performance, most consistently under stress or heavy cognitive demand rather than at rest [11].
Adaptogens such as ashwagandha and rhodiola target stress rather than performance. Meta-analyses of randomised trials show ashwagandha reduces perceived stress and anxiety, with benefits at 300–600 mg daily of a standardised extract [12]. Extract standardisation varies widely between products.
The foundations: Creatine, Magnesium, Electrolytes
-
Creatine is the most thoroughly researched ergogenic ingredient available. The International Society of Sports Nutrition's position stand describes creatine monohydrate as the most effective nutritional supplement for increasing high-intensity exercise capacity and lean body mass during training, and reports it as safe and well tolerated at doses up to 30 g daily for up to five years in healthy people [13]. Around 3–5 g daily is the maintenance dose.
-
Magnesium is a cofactor in more than 300 enzyme systems and is required for energy production, oxidative phosphorylation and glycolysis, as well as muscle and nerve function [14]. Form affects tolerance more than it affects function: glycinate and citrate are better absorbed and less likely to cause loose stools than oxide, which is why they are the usual choice for evening dosing.
- Electrolytes scuh as sodium, potassium, magnesium, chloride govern fluid balance and nerve conduction. They matter in proportion to what you lose during a workout- long sessions, heat and heavy sweating.
What our qualified team recommend
Our Nutritionists and Naturopaths believe in a nutrient-first approach, supported by supplementation where it’s genuinely needed. Look at what you can consume as food before supplementing. Protein and its amino acids come from meat, fish, eggs, dairy and legumes, magnesium from leafy greens, nuts, seeds and wholegrains, sodium from salt, potassium from potatoes, bananas, avocado, tomatoes, legumes, yoghurt and leafy greens, and creatine from red meat and fish. A supplement may only be of assistance if your dietary intake is inadequate.
If you'd like personalised advice on what might suit you, visit your local Mr Vitamins store or book a free 10-minute consultation with one of our qualified practitioners.
| Product | Key actives | What it does | Status |
|---|---|---|---|
|
|
EnXtra® Alpinia galanga 150 mg, BacoMind® Bacopa monnieri 150 mg, Ginkgo biloba 60 mg, Centella asiatica 100 mg, Rhodiola rosea 75 mg per tablet | Formulated specifically for mental alertness and attention span, relieving mental fatigue, supporting the nervous system and helping the body adapt to stress. | AUST L 380395 |
|
|
Omega-3 fatty acids (EPA and DHA) in triglyceride form | Maintains brain health and cognitive function. | AUST L 394792 |
Live More You Micronised Creatine |
Creatine monohydrate, micronised | Foundational sports nutrition. Micronised for easier mixing. Supports training and recovery as part of an active routine. | Food product |
|
Sodii Everyday Hydration Salts
|
Sodium 1000 mg, potassium 210 mg, magnesium 70 mg per serve, from Lake Deborah salt | Replaces electrolytes lost through sweat. Less than 0.5 g sugar per serve. | Food product |
Always read the label and follow the directions for use. If you are taking prescription medicines, are pregnant or breastfeeding, or have an existing health condition, speak with your doctor or pharmacist before starting a new supplement.
References
1. Australian Institute of Health and Welfare. Physical activity. AIHW, 2024 (analysis of ABS 2022 National Health Survey). aihw.gov.au/reports/physical-activity/physical-activity
2. Pasiakos SM, McClung HL, McClung JP, et al. Leucine-enriched essential amino acid supplementation during moderate steady state exercise enhances postexercise muscle protein synthesis. Am J Clin Nutr. 2011;94(3):809–818.
3. Moore DR, Robinson MJ, Fry JL, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009;89(1):161–168.
4. Katsanos CS, Kobayashi H, Sheffield-Moore M, et al. A high proportion of leucine is required for optimal stimulation of the rate of muscle protein synthesis by essential amino acids in the elderly. Am J Physiol Endocrinol Metab. 2006;291(2):E381–E387.
5. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384.
6. Guest NS, VanDusseldorp TA, Nelson MT, et al. International Society of Sports Nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021;18(1):1.
7. Drake C, Roehrs T, Shambroom J, Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med. 2013;9(11):1195–1200.
8. Trexler ET, Smith-Ryan AE, Stout JR, et al. International Society of Sports Nutrition position stand: beta-alanine. J Int Soc Sports Nutr. 2015;12:30.
9. Vårvik FT, Bjørnsen T, Gonzalez AM. Acute effect of citrulline malate on repetition performance during strength training: a systematic review and meta-analysis. Int J Sport Nutr Exerc Metab. 2021;31(4):350–358.
10. Gough LA, Sparks SA, McNaughton LR, et al. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol. 2021;121(12):3283–3295.
11. Jongkees BJ, Hommel B, Kühn S, Colzato LS. Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands: a review. J Psychiatr Res. 2015;70:50–57.
12. Akhgarjand C, Asoudeh F, Bagheri A, et al. Does ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022;36(11):4115–4124.
13. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.
14. National Institutes of Health, Office of Dietary Supplements. Magnesium: fact sheet for health professionals. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional
General Disclaimer
This article is intended for general informational and educational purposes only. It does not constitute medical advice and is not a substitute for professional healthcare advice, diagnosis, or treatment. Always read the label and follow the directions for use. If symptoms persist, talk to your healthcare professional.
The information in this article is not intended to diagnose, treat, cure, or prevent any disease or health condition. References to health benefits reflect the current state of published research and are not claims made about any specific product. Individual results may vary.
Some products featured in this guide hold current AUST L listings as complementary medicines, as indicated in the comparison table above. Others are not currently listed as complementary medicines and may be positioned as Formulated Supplementary Sports Foods, house-brand formulations, or for extemporaneous compounding use under practitioner supervision. TGA listing does not constitute endorsement of specific health claims beyond those approved on the product's label. Always verify current regulatory status for any product on the TGA Australian Register of Therapeutic Goods (ARTG) .
Certain products on this page are practitioner-only and require a prior consultation or a free member account before purchase.
Product selection and placement in this guide reflects the independent assessment of the Mr Vitamins practitioner and retail team based on purity, dose, manufacturing standards, format, and value. No brand has paid for inclusion, placement, or editorial content, including Mr Vitamins' own Live More You range. Prices stated are approximate recommended retail prices at the time of writing and are subject to change.
If you are pregnant, breastfeeding, taking prescription medications, or have an existing health condition, consult a qualified healthcare professional before using any supplement. Keep all supplements out of reach of children. Vitamin and mineral supplements should not replace a balanced diet.
© Mr Vitamins. All rights reserved. Content is reviewed periodically but may not reflect the most current product formulations, regulatory status, or research. Published: May 2026. Last reviewed: September 2026. Next review due: September 2027
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