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Sign Up for the Spring Lift Off!

REGISTER NOW!

Who: Anyone who loves to get under a heavy barbell. Co-ed teams of 2.

When: Saturday, March 28, 2026. First heat starts at 10:00 AM.

Where: Stonehenge Weightlifting, 2000 Windy Terrace, Unit B, Cedar Park, TX 78613

What: Each team will only compete in 1 heat total for the day, which will contain two events. The structure of each heat will be the following:

EVENT 1: MAX LIFT (0:00 – 20:00)

One team member (either M or F) will snatch only during this portion, and the other team member (either M or F) will clean & jerk only. Teammates will build up to a 1 rep max of their designated lift in as many attempts as desired. Only one team member may lift at a time. Athletes may alternate attempts. The maximum completed lift will count towards their score for Event 1.

REST/TRANSITION WEIGHTS FOR EVENT 2 (20:00 – 23:00)

EVENT 2: BARBELL LADDER (23:00 – 34:00)

Athletes will start each 2-minute block with their barbells loaded to their designated weights. In a two-minute window, athletes will snatch, clean, or deadlift their respective barbells for as many reps/points as possible (points structure below). Only one team member may lift at a time. Teams may switch lifters as often as desired. Teams will accumulate as many points as possible. After the 2 minute lifting window, there will be a 1 minute transition period to add the next prescribed weight.

Scoring structure:

1 Deadlift = 1 Point

1 Clean = 3 Points

1 Snatch = 5 Points

Flow and prescribed weights: (NOTE UPDATED WEIGHTS)

Round 1 (23:00 – 25:00): 50/35 kg (110/77 lbs)

Round 2 (26:00 – 28:00): 70/45 kg (155/100 lbs)

Round 3 (29:00 – 31:00): 85/60 kg (187/132 lbs)

Round 4 (32:00 – 34:00): 100/70 kg (220/155 lbs)

READY TO REGISTER?

Sign up HERE!

Entrance fee is $60 per team.

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Is Pre-Workout Killing Your Gains? The Real Reason Your Nighttime Scoops Might Be Holding You Back

We sell pre-workout.
So why would we say it’s “killing your gains”?

Because sometimes it is… depending on when you take it.

If you’re an evening lifter who’s slamming a high-stim pre at 5 pm or later, you may be unknowingly sabotaging your sleep. And poor sleep is one of the fastest ways to stall your progress in the gym.

Today, we’re breaking down the surprising link between late-day caffeine, bad sleep, and reduced muscle recovery. Plus, why a non-stim pre workout may be the cheat code for nighttime training.

Let’s dive in.

Caffeine Stays in Your System Longer Than You Think

A lot of athletes underestimate caffeine’s half-life.
In most people, caffeine sticks around for about 5 hours (PMID: 24235944).

This means if you take a stim-heavy pre workout at 5 pm:

  • At 10 pm, half of that caffeine is still active.
  • Even by midnight, a meaningful amount is still circulating.

Caffeine taken six hours before bed has been shown to significantly:

  • Delay sleep onset
  • Reduce total sleep time
  • Increase overall sleep disturbance

(Source: PMID: 24235944)

Translation: that scoop is still doing its thing long after you’ve left the gym.

Evening Caffeine Reduces Sleep Quality

The issue isn’t just falling asleep. It’s sleep quality.

Research shows that caffeine taken late in the day:

  • Lowers sleep efficiency (PMID: 2912010)
  • Decreases deep sleep stages (PMID: 23107318)
  • Interrupts natural sleep architecture

Deep sleep is the window where your body repairs muscle tissue, restores hormonal balance, and supports long-term strength adaptations. When deep sleep drops, so does recovery.

Poor Sleep = Poor Recovery (and Worse Gains)

You can hit a perfect training session… but if your sleep is compromised, you’re leaving gains on the table.

Studies show:

  • Short sleep reduces muscle protein synthesis (PMID: 23834756)
  • Sleep restriction causes hormonal shifts that are less anabolic, impairing recovery (PMID: 25927932, PMID: 22001490)
  • Even a single night of poor sleep can decrease performance and recovery markers the next day (PMID: 33277865)

If you’re consistently training hard but sleeping poorly, you’re essentially trying to build muscle while your body is operating on low battery.

“But I Train at Night… So What Am I Supposed to Do?”

Great question. Here are your two evidence-backed options:

1. Keep stimulants 6 to 8 hours away from your bedtime

This gives your body enough time to process the majority of the caffeine before you try to sleep.

2. Switch to a high-quality non-stim pre-workout

This is the real hack for evening lifters.

Non-stim formulas support:

  • Focus
  • Strength
  • Endurance
  • Pump

…without disrupting your sleep or recovery cycle.

If you want to train hard at 7 pm and still sleep like a human instead of a caffeinated bat, this is the answer.

This Is Why We Created NorthStar Non-Stim Pre

We built our non-stim formula specifically for athletes who train after work, after kids, after life… whenever you can squeeze it in.

You can still get the performance benefits of a pre workout without the sleep tax that slows down your gains.

Late workouts should build muscle — not steal it.

Final Takeaway

Pre-workout is not killing your gains.
Taking a stim-heavy pre workout too late in the day is.

If you lift in the evenings and want to maximize your recovery and progress, consider:

  • Cutting caffeine 6 to 8 hours before bed
  • Using a non-stim pre on late workout days
  • Prioritizing quality sleep as much as quality reps

Your next training session, hormone profile, and muscle protein synthesis will thank you.

Ready to upgrade your nighttime workouts?
Our NorthStar Non-Stim Pre has your back.

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The Top 7 Reasons Why Creatine Should Be In Your Routine

Creatine isn’t just for elite athletes. Nearly everyone can benefit from creatine supplementation, whether you’re an athlete, weekend warrior, a college student, or a professional. On top of that, it’s one of the most researched, effective, and safe supplements in the world. And while most people know creatine for muscle and strength, science shows its benefits reach far beyond the gym.

Here are 7 research-backed reasons why creatine deserves a place in your daily routine.

1. Fuels Brain Energy

Your brain uses nearly 20% of the body’s energy every day. Creatine boosts ATP production in neurons, improving energy availability and helping you stay sharp during mentally demanding tasks.

📖 Rae et al., Oral Creatine Monohydrate Supplementation Improves Brain Performance, 270 Proc. Royal Soc’y B 2147 (2003).

2. Enhances Cognitive Performance

Creatine has been shown to improve working memory, reasoning, and reaction time — especially under stress. Students, professionals, and anyone in high-pressure environments can benefit from clearer, faster thinking.

📖 McMorris et al., Creatine Supplementation and Cognitive Performance in Elderly Individuals, 23 Neuropsychology 535 (2009).

3. Combats Sleep Deprivation

Running on little sleep? Creatine has been shown to improve mood, alertness, and reaction time during sleep loss. That makes it a game-changer for shift workers, military personnel, parents, and anyone burning the candle at both ends.

📖 McMorris et al., Creatine Supplementation and Cognitive Performance During Sleep Deprivation in Humans, 24 Psychopharmacology 1 (2006).

4. Improves Mental Health

Creatine helps regulate brain energy balance, which plays a role in mood. Clinical research suggests creatine may improve outcomes when combined with antidepressant therapy and may help reduce depressive symptoms.

📖 Roitman et al., Adjunctive Creatine for Major Depressive Disorder: A Proof-of-Concept Study, 200 J. Clin. Psychiatry 728 (2007).

5. Protects the Brain as We Age

Early research shows creatine may support brain cell survival and protect against age-related decline. It’s being studied for potential roles in Alzheimer’s, Parkinson’s, and other neurodegenerative conditions — making it more than just a sports supplement.

📖 Beal, Neuroprotective Effects of Creatine, 98 Amino Acids 1509 (2011).

6. Increases Strength and Power

Creatine is best known for boosting ATP in muscles, which allows for greater strength, speed, and endurance in high-intensity exercise. Athletes across all sports see measurable performance gains with creatine.

📖 Rawson & Volek, Creatine Supplementation and Resistance Training: A Meta-Analysis, 13 J. Strength & Conditioning Res. 198 (1999).

7. Builds Muscle

By helping you train harder and increasing muscle cell hydration, creatine supports lean muscle growth. It’s a proven tool not just for physique goals but also for health and function as you age.

📖 Candow et al., Effects of Different Frequencies of Creatine Supplementation on Muscle Size and Strength in Young Adults, 18 J. Strength & Conditioning Res. 639 (2004).

Who should be cautious with creatine

While there are hundreds of studies supporting the safety and efficacy of creatine, there are some specific populations where very little to no research has been done. Therefore, we suggest exercising caution and talking with your physician about creatine supplementation if you are in one of these groups:

  • Pregnant women
  • Lactating mothers
  • Children under 18
  • People with pre-existing kidney disease

We hope that more research emerges about how creatine affects these groups so that we can have a fuller picture of its benefits and risks for everyone in all phases of life.

The NorthStar difference

We are committed to your lifelong health journey. That’s why our creatine monohydrate is pure and free of additives, fillers, sweeteners, or flavors. You can trust that NorthStar only gives you what you need, and nothing you don’t.

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Intra-Workout and Post-Workout Supplements: What’s Actually Worth It?

The supplement world can feel like a maze, especially when it comes to maximizing your workout results. While we’ve made our case clear on the benefits of pre-workout supplementation, today we’re discussing what to take during and after your workouts.

Among the most popular choices? BCAAs, EAAs, protein, and electrolytes. But what’s the difference? And more importantly: what’s actually worth your money?

Let’s break it down.

Amino Acids vs. Electrolytes: Two Different Worlds

Amino acids are the “building blocks” of protein. Amino acids are molecules that build muscle, repair tissue, make enzymes and hormones, and support many other functions. There are 20 total amino acids in protein.

Electrolytes, on the other hand, are not amino acids. They’re minerals, including sodium, potassium, magnesium, and calcium, that carry an electric charge and regulate critical functions in the body. These include:

  • Muscle contractions (including your heart)
  • Nerve signaling
  • Hydration and fluid balance
  • Body temperature regulation

There’s a common misconception that amino acid supplements hydrate you. They don’t. The only hydration you’re getting is from the water you mix them in. Meanwhile, electrolytes actively support hydration and performance, especially in hot or sweaty conditions.

Research has shown that BCAA supplements alone do very little to stimulate real muscle growth, reduce soreness, or improve endurance, especially if your protein intake is adequate.

What Are BCAAs, EAAs, and Complete Proteins?

BCAAs (Branched-Chain Amino Acids)

These include just three of the essential amino acids: leucine, isoleucine, and valine. While they play important roles in muscle metabolism, research has shown that BCAA supplements alone do very little to stimulate real muscle growth, reduce soreness, or improve endurance, especially if your protein intake is adequate. If you’re getting at least 0.5 grams of protein per pound of bodyweight (i.e., if you weigh 150 lbs and get at least 75 grams of protein per day), taking BCAAs is as useful as dumping a bottle of water into a swimming pool.

EAAs (Essential Amino Acids)

EAAs include all nine amino acids your body can’t produce, including the three BCAAs. They can be more effective than BCAAs for this reason, especially for people who do fasted training or whose diets are consistently low in protein. However, EAAs still underperform when compared complete protein sources when it comes to recovery and muscle maintenance.

Complete Protein

Complete proteins (like whey, casein, eggs, meat, fish, and most plant protein blends) contain all 20 amino acids—including the 9 essentials and the 11 non-essential ones your body can usually make.

While non-essential amino acids (NEAAs) are produced by the body, they’re still important because your natural production isn’t enough to support muscle preservation. That’s why getting all 20 amino acids from complete protein sources is the gold standard.

Electrolytes or Amino Acids During Workouts?

Unless your protein intake is very low (under 0.5g per pound of body weight), BCAAs and EAAs won’t do much. However, hydration and electrolytes are non-negotiable— electrolyte imbalance can instantly sabotage your workout and your overall health.

Electrolytes help:

  • Prevent muscle cramps and fatigue
  • Maintain power output and endurance
  • Support proper hydration and temperature regulation
  • Reduce perceived exertion in hot or high-intensity conditions

Sipping on a well-formulated electrolyte drink during your session is going to be more beneficial than EAAs or BCAAs, especially in heat or long workouts. 

And for recovery and prevention of muscle breakdown, a protein supplement or whole food source of protein is going to give you the most bang for your buck.

Sipping on a well-formulated electrolyte drink during your session is going to be more beneficial than EAAs or BCAAs, especially in heat or long workouts. 

Final Takeaways: Smart Supplementing Starts Here

  • Skip the BCAA hype; it’s essentially flavored water.
  • EAAs are usually not necessary unless you regularly do fasted training or if you eat a consistently low protein diet.
  • Complete proteins are needed to build and preserve muscle, reduce soreness, and speed recovery.
  • Electrolytes are important for preventing dehydration and can add a performance boost during training.

Our Favorite Stack?

  1. Two scoops of PR Pre Workout 20 minutes before our workout;
  2. A scoop of Electrolyte+ during sweaty or intense training;
  3. A protein rich meal or a protein supplement post-workout.

You’ll feel better, recover faster, and get your money’s worth! And stay tuned for more protein-related updates from us!

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NorthStar’s Grand Opening: Barbells & Brews

We are thrilled to announce that we’re preparing to open our first storefront, located in Cedar Park, Texas! The location will be adjacent to our partners at Stonehenge Weightlifting at 2000 Windy Terrace, Unit 15B, Cedar Park, Texas. Stay tuned for upcoming store hours.

To kick off this new chapter, on Saturday, June 14th, NorthStar and Stonehenge will be co-hosting “Barbells & Brews.” The day will start with a two-person team competition that’s a hybrid competition consisting of olympic weightlifting, powerlifting, and CrossFit elements. Afterward, our Open House will feature beer & coffee from Slackers Brewing Co., burgers from Shake Shack, huge giveaways, and more!

Here’s the schedule:

  • 8:30 AM – Athlete weigh-in and warm-up time
  • 9:30 AM – Snatch event
  • 10:30 AM – Deadlift event
  • 11:30 AM – Power clean event
  • 12 PM – 2 PM: Open House

THE COMPETITION

Teams will be same-sex teams of 2 in either the Tier 1 or Tier 2 divisions. The main difference between Tier 1 and Tier 2 is the set weight that will used during Event 3 on the power cleans: Tier 1 weights will be 135 lbs (61.2 kg) for men and 95 lbs (43 kg) for women, and Tier 2 weights will be 95 lbs (43 kg) for men and 65 lbs (29.5 kg) for women.

Event Descriptions

Event 1: 15 minutes for each athlete to find a max weight snatch. Both athletes will use the same bar, and weights may be added or removed at any time. Athletes may perform as many attempts as desired within the 15 minutes. Any type of snatch is allowed (power, full, split). An athlete’s score will be determined by max weight successfully completed divided by the athlete’s bodyweight (taken at athlete check-in). The sum of both teammates’ scores will then be added together.

Event 2: 15 minutes for each athlete to find one max weight deadlift. Both athletes will use the same bar, and weights may be added or removed at any time. Athletes may perform as many attempts as desired within the 15 minutes. Sumo deadlifts are not allowed. A repetition is considered complete when the athlete’s knees and hips are locked out and shoulders are behind the bar. An athlete’s score will be determined by max weight successfully completed divided by the athlete’s bodyweight (taken at athlete check-in). The sum of both teammates’ scores will then be added together.

Event 3: Teams have 5 minutes to complete as many repetitions as possible of power cleans at a single weight on a single barbell (see division weights above). Athletes may trade off as many times as desired. A repetition is considered complete when the athlete’s knees and hips are locked out at the top of the repetition, with their elbows in front of the bar. Scoring for this event will be determined as follows: (total team repetitions completed) x (average of all individual scores of events 1 & 2).

Registration

The cost of registration is $100 per team. Please register using this Eventbrite link. Register by May 20th to secure an exclusive competition t-shirt designed by LRX Apparel.

Open House

Immediately following the competition will be our Open House from 12pm to 2pm, where you can expect:

  • NorthStar product samples & exclusive BOGO sale
  • Complimentary beer and coffee from Slackers Brewing
  • Complimentary burgers from Shake Shack
  • Free assessments from PT Liftology
  • Giveaways including NorthStar products and gift cards from local partners

We are so excited to celebrate this next step with the community!

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Electrolytes 101: Why You Need Them and What To Look For

As temperatures climb and humidity rises, hydration becomes even more critical. Water is essential, but when you’re sweating hard, it may not be enough. That’s where electrolyte supplements come in.

But not all electrolyte products are created equal. Many are packed with sugar, artificial sweeteners, or fall short on key minerals your body actually needs. In this issue, we break down why electrolytes are a smart addition to your routine, and what to look for in a truly effective formula.

What Are Electrolytes?

Electrolytes are minerals that carry an electric charge and are essential for many bodily functions. The main types of electrolytes we lose through sweat include:

  • Sodium: The most abundant electrolyte lost in sweat. It helps maintain fluid balance and supports nerve and muscle function.
  • Potassium: Helps regulate heart function and muscle contractions.
  • Magnesium: Plays a role in muscle and nerve function, as well as energy production.

Why Do We Need Electrolytes?

1. Enhance Hydration

Electrolytes like sodium, potassium, magnesium, and calcium help regulate fluid balance in the body. Simply drinking water isn’t always sufficient to maintain hydration because it lacks the necessary minerals for proper absorption. Electrolytes help prevent the dangerous (and in some extreme cases, deadly) consequences of dehydration.

2. Boost Athletic Performance

During intense physical activity, your body loses electrolytes through sweat. A deficiency can lead to muscle cramps, increased fatigue, and decreased endurance. A properly dosed electrolyte supplement helps replenish these lost minerals, allowing you to perform for a longer time.

3. Support Muscle Function and Recovery

Muscle contractions rely on sodium, potassium, and magnesium. When these minerals are depleted, you may experience muscle weakness, spasms, or cramps. Replenishing electrolytes in your body aids muscle recovery, reducing soreness and improving overall muscle function.

4. Prevent Cramps and Fatigue

Dehydration and low electrolyte levels can lead to painful muscle cramps and extreme fatigue. By maintaining the right electrolyte balance, you reduce the risk of cramping and keep your energy levels stable throughout the day.

5. Support Nervous System Function

Electrolytes play a crucial role in nerve signaling, allowing your brain to communicate with the rest of your body effectively. An imbalance can cause dizziness, confusion, and sluggishness. Ensuring adequate electrolyte intake helps keep your nervous system functioning properly.

6. Aids in Recovery from Illness

Vomiting, diarrhea, and excessive sweating due to fever can quickly deplete your body’s electrolyte levels. Electrolyte powders help restore these essential minerals, preventing dehydration and accelerating recovery from illnesses (or a hangover).

Why NorthStar’s Electrolyte+ Is The Top Choice

  • Clean & simple: Our Electrolyte+ is crafted with intention and is free from sugar, artificial sweeteners, synthetic flavorings, and unnecessary fillers. Just pure, functional ingredients your body actually needs.
  • Customizable dosing: Forget wasteful, one-size-fits-all stick packs. Our powder format lets you customize each scoop to match your hydration needs, whether you’re recovering from a long run or just need an extra boost of hydration.
  • High-Potency Formula: Each serving delivers a powerful blend of 1000mg of sodium, 200mg of potassium, 100mg of magnesium, formulated to replace what you lose through sweat.
  • Immune Support: With 100mg of vitamin C and 5mg of zinc per serving, Electrolyte+ goes beyond simple hydration to also support a strong immune system.
  • Cost-Effective Performance: At $1.00 per serving, you’re getting a great bang for your buck. Most electrolytes on the market run $1.50 or more per serving while also delivering much weaker dosages of essential ingredients! 

Final Thoughts

A high-quality electrolyte supplement is a delicious and easy way to maintain optimal hydration and performance. NorthStar’s Electrolyte+ fits the bill with two delicious flavors: the smooth, subtly sweet Mango, or the zesty, citrusy Lemon Lime! (Also, stay tuned for a new flavor dropping this summer!)

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Artificial Sweeteners: What You Need to Know

Artificial sweeteners are everywhere—diet sodas, sugar-free snacks, and most supplements on the market. The most commonly used artificial sweeteners include sucralose, aspartame, saccharin, or acesulfame potassium. Manufacturers love to use artificial sweeteners above natural sweeteners because they are cheaper and provide sweetness with no calories.

But is this sugar-free swap really the healthier choice? Emerging research suggests the answer is more complicated than we’ve been led to believe.

In this article, we’ll explore why artificial sweeteners might not be the optimal choice for your health.

1. They Negatively Impact Gut Health

Your gut microbiome is home to trillions of bacteria that play a vital role in digestion, immune function, and even mood regulation. Emerging research suggests that artificial sweeteners may negatively impact this delicate ecosystem.

Studies have shown that common artificial sweeteners such as saccharin, sucralose, and aspartame can significantly alter the composition and function of the gut microbiome. These changes are associated with increased markers of inflammation and microbial imbalance — even in people who otherwise have no health issues.

Further research has shown that these sweeteners can reduce beneficial bacteria, like Lactobacillus and Bifidobacterium, while promoting the growth of more harmful strains. Disruptions like these may contribute to a range of health concerns, including compromised immune defense and digestive upset.

While more studies are still needed, especially in humans, early evidence raises concerns about the long-term impact of frequent artificial sweetener use on gut health.

2. They May Impair Blood Sugar Control

Ironically, even though artificial sweeteners are often used by people with insulin resistance or diabetes, they may still negatively affect blood sugar regulation.

A 2020 study showed that consuming sucralose along with carbohydrates reduced insulin sensitivity in healthy adults. In other words, pairing sweeteners with meals could impair how your body handles blood glucose. This can increase your risk of metabolic dysfunction over time.

While artificial sweeteners may not spike blood sugar immediately, they can have more subtle, long-term effects on how your body manages insulin and glucose.

3. They Can Increase Sweet Cravings

Artificial sweeteners are far sweeter than natural sugar — often hundreds of times more potent. Over time, this intense sweetness can desensitize taste receptors and rewire the brain’s reward pathways, making you crave more sugary and hyper-palatable foods.

A 2018 review in Trends in Endocrinology & Metabolism noted that habitual consumption of high-intensity sweeteners can condition the brain to expect sweet tastes frequently, which may lead to increased overall sugar consumption and make it harder to appreciate naturally sweet foods like fruits.

In short: artificial sweeteners may train your brain to want more sweetness, not less.

What About Cancer Risks?

The potential link between artificial sweeteners and cancer has been debated for decades. Early animal studies in the past have raised alarms, but these were based on extremely high doses of sweeteners that humans would never consume through their diets.

A 2022 study found an association between higher intakes of aspartame and acesulfame potassium (Ace-K) and an increased risk of certain cancers, including breast and obesity-related cancers. However, this is correlation, not causation. Confounding factors, like overall diet, environment, and lifestyle choices, are likely confounding factors. 

In short, there is no conclusive evidence linking approved artificial sweeteners to cancer risk at typical consumption levels.

Still, as research continues to evolve, it’s wise to minimize artificial sweetener consumption. In addition to the factors listed above, they also may carry long-term health concerns that science is still working to fully understand.

At NorthStar, we support not only your daily athletic performance, but your overall health and longevity.

Best Alternatives to Artificial Sweeteners

If you’re aiming to reduce sugar, consider natural alternatives that may pose fewer health risks:

  • Stevia: A plant-derived sweetener that has shown more favorable effects on blood sugar.
  • Monk Fruit: Naturally sweet and calorie-free, with minimal impact on blood glucose.
  • Whole Food Sweeteners: Honey, maple syrup, or dates in moderation provide whole unprocessed sweetness with added nutrients.

Final Thoughts

Artificial sweeteners may seem like a convenient substitute for sugar, but growing evidence suggests that the risks may not be worth it for your health. While occasional use likely isn’t harmful for most people, making them a daily habit isn’t optimal for long-term health. 

Choose stevia, monk fruit, or moderate amounts of whole food sweeteners to help you satisfy your sweet tooth while reducing risk of unfavorable health consequences. 

NorthStar Nutrition supports not only your daily athletic performance, but your overall health and longevity. We proudly sweeten our products with stevia and monk fruit, and all of our products are free of artificial flavorings and colors. From electrolytes to pre workouts, you know you’re only getting clean, high-quality supplements at clinical doses. Learn more about our top-tier Pre Workout, Electrolytes, and Creatine and why they’re a cut above the rest.

References:

Suez, J. et al. (2014). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature, 514(7521), 181–186. doi:10.1038/nature13793

Azad, M.B. et al. (2017). Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis. CMAJ, 189(28), E929–E939. doi:10.1503/cmaj.161390

Dalenberg, J.R. et al. (2020). Short-term consumption of sucralose with, but not without, carbohydrate impairs neural and metabolic sensitivity to sugar in humans. Cell Metabolism, 31(3), 493–502.e7. doi:10.1016/j.cmet.2020.01.014

Sylvetsky, A.C., & Rother, K.I. (2018). Trends in the consumption of low-calorie sweeteners. Trends in Endocrinology & Metabolism, 29(7), 455–467. doi:10.1016/j.tem.2018.04.008

Debras, C., et al. (2022). Artificial sweeteners and cancer risk: Results from the NutriNet-Santé population-based cohort study. PLOS Medicine, 19(3), e1003950

EFSA Panel on Food Additives and Nutrient Sources Added to Food (ANS). (2013). Scientific opinion on the re-evaluation of aspartame (E 951) as a food additive. EFSA Journal, 11(12), 3496.

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Is a non-stim pre workout supplement worth it?

We often get asked: “Why would I take a pre-workout supplement if there’s no caffeine in it?” It’s an understandable question, especially since most “pre workout” supplements out there are nothing more than artificially sweetened mega-doses of caffeine. 

But caffeine isn’t always the “holy grail” pre workout ingredient. It’s probably not even in the top five most important ingredients for a high-quality pre-workout. The right ingredients with proper doses can make a significant difference in your workout. 

Caffeine is a central nervous system stimulant that can perk you up when you’re feeling lethargic, can help with athletic performance, and can even improve cognitive performance. However, caffeine does have side effects, such as an increased anxiety, nervousness, jitteriness, elevated blood pressure and heart rate, decreased quality of sleep and/or insomnia, and risks during pregnancy. 

We love caffeine when consumed safely and in moderation. In fact, our classic PR Pre Workout contains a total caffeine profile of 200mg. This includes a 2:1 ratio of L-Theanine to caffeine to blunt the blood pressure response for a smooth energy with no spike or crash. Additionally, 50mg is from DiCaffeine Malate, a slow-release caffeine that extends your energy boost, reduces jitteriness and enhances digestion. 

However, there are many reasons you may want to steer clear of a caffeinated supplement. Some people may want to enjoy their morning coffee or tea without adding to their overall caffeine intake. Some may avoid caffeine altogether due to undesirable side effects. Some who exercise later in the day may want to avoid disrupted sleep. 

Enter The Non-Stim Pre Workout

Fortunately, Non-Stim PR Pre Workout is packed with powerful, fully dosed ingredients that will help you crush your workout without impacting your sleep schedule. 

4g of CarnoSyn® Beta-Alanine helps to increase muscular endurance and reduces fatigue. By buffering lactic acid in the muscles, it reduces the “burning” feeling you get when doing a sprint or high reps of an exercise.

8g of L-Citrulline Malate helps to increase strength and power output so that you can do more sets and reps than your baseline before fatigue sets in. It also helps to reduce muscle soreness and speed recovery.

3g of Betaine increases your max power output, helping specifically to improve sprint performance. It’s also been shown to improve V02 max (aerobic capacity, aka longer duration cardio output) and capacity to handle higher training volumes.

600mg of Rhodiola Rosea, an adaptogen, helps to reduce cortisol levels during stressful events (like exercise). Rhodiola also helps to reduce rates of perceived exertion and lowers fatigue during exercise. There’s even some evidence that it may have anti-aging and pro-longevity effects.

Fully dosed nootropics: L-Theanine, L-Tyrosine, Alpha GPC, and Huperzine A to optimize cognitive function in both the short term and long term, helping increase your focus, sharpness, memory, and reducing harmful stress responses on the brain.

We hope you now know that caffeine isn’t the only ingredient that drives performance, and a well-formulated non-stim pre-workout can be just as effective in helping you train harder and recover better.  With Non-Stim PR Pre Workout, you get all the performance benefits of a high-quality pre-workout—without the caffeine. Our science-backed, fully dosed Non-Stim PR Pre Workout is the smart choice for peak performance at any time of day.

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The Physiological and Psychological Benefits of Exercise

Engaging in regular physical activity is a cornerstone of health maintenance, offering multifaceted benefits spanning cardiovascular function, metabolic regulation, musculoskeletal integrity, and psychological well-being. Exercise is not merely a tool for aesthetic enhancement; it is a critical factor in disease prevention and longevity. This article explores the physiological and psychological mechanisms through which exercise enhances health outcomes and provides evidence-based recommendations for incorporating physical activity into daily life.

1. Cardiovascular Adaptations and Disease Prevention

Physical activity exerts profound effects on the cardiovascular system. Aerobic exercise facilitates myocardial hypertrophy, enhancing stroke volume and cardiac output while reducing resting heart rate. These adaptations contribute to improved circulatory efficiency and reduced risk of atherosclerosis, hypertension, and myocardial infarction. Additionally, exercise enhances endothelial function, modulates lipid profiles by increasing high-density lipoprotein (HDL) and decreasing low-density lipoprotein (LDL), and improves insulin sensitivity, mitigating the risk of metabolic syndrome and type 2 diabetes.

2. Exercise and Metabolic Regulation

Regular physical activity plays a pivotal role in energy balance and metabolic homeostasis. Engaging in structured exercise increases basal metabolic rate (BMR), enhances mitochondrial biogenesis, and optimizes substrate utilization. High-intensity interval training (HIIT) and resistance training are particularly effective in promoting muscle hypertrophy, preserving lean body mass, and facilitating lipolysis. Moreover, exercise improves glycemic control by augmenting glucose uptake via insulin-independent pathways, crucial for individuals at risk of insulin resistance.

3. Skeletal and Muscular Adaptations

Aging is associated with a decline in bone mineral density and sarcopenia, increasing susceptibility to osteoporosis and frailty. Resistance training induces osteogenic stimuli by exerting mechanical stress on bones, stimulating osteoblast activity, and enhancing bone remodeling. Concurrently, resistance exercise promotes myofibrillar protein synthesis through the activation of the mechanistic target of rapamycin (mTOR) pathway, crucial for maintaining muscle strength and functional capacity. Additionally, flexibility and proprioceptive training improve neuromuscular coordination, reducing fall risk and musculoskeletal injuries.

4. Neurophysiological and Psychological Benefits

Exercise exerts significant neuroprotective and psychotropic effects. Physical activity stimulates neurogenesis, enhances synaptic plasticity, and up-regulates brain-derived neurotrophic factor (BDNF), contributing to cognitive resilience and reduced risk of neurodegenerative diseases. Moreover, physical activity modulates hypothalamic-pituitary-adrenal (HPA) axis activity, decreasing cortisol levels and promoting the release of endorphins, serotonin, and dopamine—neurotransmitters that mitigate symptoms of anxiety and depression. Additionally, regular exercise enhances sleep architecture, improving overall sleep quality and circadian rhythm regulation.

5. Immunomodulatory Effects of Exercise

Moderate-intensity exercise enhances immune surveillance by increasing leukocyte circulation, augmenting natural killer (NK) cell activity, and promoting anti-inflammatory cytokine profiles. These immunomodulatory effects contribute to reduced susceptibility to infections and chronic inflammatory conditions. However, excessive training without adequate recovery may induce immunosuppressive states characterized by elevated cortisol levels and increased infection risk, underscoring the necessity of balanced exercise regimens.

6. Longevity and Healthspan Optimization

Epidemiological studies consistently demonstrate that individuals engaging in regular physical activity experience increased life expectancy and enhanced quality of life. Exercise mitigates the risk of chronic illnesses such as cardiovascular disease, cancer, and neurodegenerative disorders, thereby preserving functional independence in aging populations. Furthermore, physical activity fosters social engagement, psychological resilience, and overall life satisfaction.

Strategies for Effective Exercise Integration

Optimizing health outcomes through exercise requires strategic implementation. Evidence-based recommendations include:

  • Adopting a multifaceted approach – Combining aerobic, resistance, and flexibility training maximizes physiological benefits.
  • Progressive overload – Gradually increasing intensity, duration, and complexity of workouts enhances adaptation and prevents stagnation.
  • Consistency and periodization – Structuring training cycles with variation optimizes performance and mitigates overuse injuries.
  • Personalization – Tailoring exercise regimens based on individual health status, fitness levels, and goals ensures sustainable adherence.
  • Recovery emphasis – Incorporating rest periods, adequate nutrition, and sleep supports physiological adaptation and injury prevention.

Conclusion

Exercise serves as a cornerstone of preventive medicine, exerting profound systemic effects that enhance cardiovascular health, metabolic function, musculoskeletal integrity, cognitive resilience, and immune competency. By adopting a structured, evidence-based approach to physical activity, individuals can optimize health outcomes, mitigate disease risk, and improve overall well-being. In an era characterized by sedentary lifestyles and increasing prevalence of chronic diseases, prioritizing regular exercise is imperative for longevity and vitality.

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Will Creatine Make Me Gain Weight?

If you’ve been in the fitness world for any amount of time, you’ve probably heard of creatine. Creatine is a naturally occurring compound widely used as a supplement among all ranges of athletes, from your casual gym goer to bodybuilders to professional athletes.

Creatine is one of the most researched and widely used supplements in the fitness world. The scientific literature shows that creatine enhances athletic performance, improves muscle strength, and decreases recovery times. It’s also been shown to have positive benefits for our cognitive health, such as increased memory and cognitive performance, protection against neurodegenerative diseases, better moods, helping to reduce the effects of sleep deprivation, and even possibly improving symptoms of depression. 

However, a common concern among the creatine-curious is weight gain due to creatine supplementation. So, let’s break down this concern and explore why the clinically studied benefits of creatine outweigh the potential side effects.

What is Creatine?

Creatine is a naturally occurring compound found in small amounts in foods like red meat and fish and is also produced by the body. It’s stored in the muscles and used as a quick energy source for high-intensity, short-duration activities like weightlifting, sprinting, and jumping. Taking a creatine supplement on a regular basis helps to maximize these benefits, increasing the body’s ability to regenerate ATP (adenosine triphosphate), the primary energy source for fast muscle contractions. 

Creatine’s benefits extend far beyond gym-goers. Research shows that creatine plays a crucial role in brain health, cognitive function, and overall energy production, making it valuable for people of all ages and lifestyles. It has been linked to improved memory, mental clarity, and reduced mental fatigue, especially in individuals who do not get enough from their diet, such as vegetarians. Additionally, creatine has neuroprotective properties that may help slow cognitive decline in aging populations and support overall brain resilience. Beyond cognitive benefits, creatine also aids in cellular energy production, which can enhance daily energy levels and combat general fatigue, making it useful for anyone looking to improve their mental and physical well-being—not just those focused on fitness.

The common concern: water retention

Creatine works by drawing water into your muscles, which can increase intracellular water content. When you first begin creatine supplementation, some individuals may notice a slight increase in total body weight. However, most of this weight gain is due to water retention in the muscle cells. The average water weight gain is usually between 2-4 lbs and happens within the first few days of starting creatine supplementation.

Why the benefits are worth it

People with weight loss goals may consider this a reason not to take creatine altogether. We’ve already outlined the multitude of creatine’s benefits above, but there are even benefits to the water weight itself: 

  1. Enhanced Muscle Definition: The few extra pounds of water accumulate inside muscle cells, not the fat cells, giving the muscles a fuller, more volumized appearance. If you already have a bit of muscle definition, the fuller muscle tissue can enhance that.
  2. Muscle Strength & Performance: The added water in muscle cells can also improve muscular endurance and overall performance during workouts by keeping your muscles hydrated and allowing for better nutrient transport, essential for muscle growth and recovery.
  3. Body Composition: Reliable body composition measuring devices (such as imaging like a DEXA scan, air/water displacement like the Bod Pod, or bioelectrical impedance like the InBody) will register the water as fat-free mass, not fat. 
  4. Proven Safety: Creatine is one of the safest supplements on the market. For most people, the benefits far outweigh any minor concerns about weight gain.

What to look for in a creatine supplement

There are a lot of different forms of creatine on the market. By a long shot, the most research has been published about creatine monohydrate. Creatine monohydrate is also cheaper than other forms, such as creatine hydrochloride, creatine citrate, and creatine malate. Look for a creatine monohydrate that is pure and unflavored, with no additives. If you love gummies or flavored creatine, by all means, take them, but also know that they usually include sugar and/or artificial sweeteners and other additives and will also be more expensive. 

You should supplement with creatine daily, so we don’t recommend taking a non-daily supplement (like pre-workout) combined with creatine. It doesn’t matter what time of day you take it, so long as supplementation is consistent. An average of 5 grams per day is generally recommended. 

Our creatine monohydrate has zero added ingredients, has no taste, and can easily be mixed with water or any other beverage. 

For the best supplements on the market, you can trust NorthStar Nutrition for clean, transparent, effective, clinically studied products with no artificial junk to aid you on your health and fitness journey.