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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.

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Get to know us!

If we haven’t had the chance to meet you yet, then hi! We are David and Dre, a husband and wife who started NorthStar Nutrition in 2023. We live in Austin, Texas, and fitness and community are central parts of our lives. 

David is a Marine veteran, attorney, University of Texas School of Law and Purdue University graduate, CrossFit L1 trainer, and ultramarathoner. David regularly trains in Olympic lifting, powerlifting, cross-training, and running. For years, David struggled to find supplements that catered to his various training modalities without exorbitant amounts of caffeine or artificial additives, flavors, or colors. Determined to address this issue, he finally decided to formulate his perfect pre-workout supplement and from there, founded NorthStar Nutrition.

Dre is an Austin native, holds a master’s degree in Public Health from Emory University, is a CrossFit L2 trainer and has been a fitness coach for ten years. As a competitive athlete, Dre holds the title of former Fittest Woman on Maui, Hyrox Age Group Champion, and a two-time marathon runner. Dre is now more focused on physical and mental health and longevity and loves to help others along their fitness journey. Whether you’re a competitive athlete or a lifestyle gym goer, NorthStar products can help you make the most of your workouts by offering high-quality, transparent, scientifically-backed supplements. We are dedicated to transforming the industry and inspiring individuals to achieve their best, leaving a lasting impact on the world.

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TFX Weekend Recap

Thank you to everyone we had the pleasure of meeting at The Fittest Experience Championship! We had great conversations with attendees and saw some amazing athletes throw down. 

The TFX Championship is an annual competition with both individual and team competitors in multiple divisions, including Rookie, Intermediate, RX, Pro, and Masters divisions. It’s held at the Williamson County Expo Center, just northeast of Austin. The weather was beautiful and reached the 60s and 70s—and if you went to the TFX Championships last year, you froze with us out there with temps in the 30s so you know how much of a blessing that truly was!

We spent the weekend slinging samples, educating about our products, cheering on the athletes, seeing old friends, and making new ones. We also reached a huge milestone in our growing business: we sold out of our first product, the Mango Electrolyte+! (Don’t worry, more is on the way!) 

Wishing the best of luck to everyone moving on to the TFX Invitational in May in Oklahoma City!

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10 Reasons Why Creatine Is a Game-Changer for Athletes

Creatine supplementation is one of the most well-researched and effective supplements for athletes looking to enhance their performance, strength, and recovery. Whether you’re a weightlifter, sprinter, or endurance athlete, creatine offers numerous benefits that can help you push your limits and optimize your training. Here are 10 reasons why creatine should be a staple in every athlete’s supplement regimen.

1. Boosts Explosive Power and Strength

Creatine enhances the production of adenosine triphosphate (ATP), the primary energy source for short bursts of high-intensity exercise. This translates to improved strength, power, and performance in activities like sprinting, weightlifting, and jumping.

2. Enhances Muscle Growth

Creatine promotes muscle hypertrophy by increasing water retention in muscle cells and boosting protein synthesis. This helps athletes gain lean muscle mass, which is essential for improving overall strength and performance.

3. Improves High-Intensity Exercise Performance

From repeated sprints to heavy lifts, creatine supplementation enhances performance in activities that require short bursts of intense effort. Studies show that athletes supplementing with it experience greater improvements in sprint speed, jump height, and overall workout intensity.

4. Speeds Up Recovery

Creatine reduces muscle damage and inflammation, allowing athletes to recover faster between training sessions. Faster recovery means more frequent and intense training, leading to better long-term results.

5. Boosts Endurance and Stamina

Although primarily known for aiding high-intensity exercise, creatine also supports endurance performance. By enhancing energy production and delaying muscle fatigue, it helps endurance athletes sustain effort over long durations.

6. Improves Brain Function and Focus

Creatine isn’t just beneficial for the muscles—it also enhances cognitive function. Studies indicate that it improves mental clarity, focus, and reaction time, which are crucial for sports requiring quick decision-making and strategy.

7. Aids in Hydration and Thermoregulation

Creatine promotes cellular hydration by increasing water content in muscle cells. This not only supports muscle function but also helps regulate body temperature, reducing the risk of dehydration and heat-related performance decline.

8. Supports Fatigue Resistance

By increasing ATP production and reducing lactic acid buildup, it helps athletes train harder for longer without experiencing extreme fatigue. This makes it an invaluable supplement for those involved in prolonged physical activity.

9. Enhances Muscle Preservation During Cutting Phases

For athletes looking to reduce body fat while maintaining muscle mass, creatine helps prevent muscle breakdown during calorie deficits. This is particularly beneficial for bodybuilders, wrestlers, and fighters who undergo weight cuts.

10. Scientifically Proven and Safe

Creatine is one of the most extensively researched supplements in the fitness industry. Studies consistently show its safety and effectiveness, making it a trustworthy choice for athletes looking to optimize their performance without harmful side effects.

Conclusion

Creatine is a powerhouse supplement that offers numerous benefits for athletes across all sports. From increased strength and power to enhanced recovery and brain function, it is a must-have for anyone serious about maximizing their athletic potential. If you haven’t added creatine to your routine yet, now is the time to start reaping its benefits!

For more expert insights on sports nutrition and performance optimization, be sure to check out our latest articles and supplement recommendations!

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How to Maximize the Effects of Your Pre-Workout Supplement

Pre-workout supplements are a popular choice among athletes, fitness enthusiasts, and individuals looking to boost their performance during exercise. These supplements provide an extra edge by improving energy levels, endurance, strength, and focus. However, taking a pre-workout supplement isn’t always a guarantee that you’ll get the most out of it. To truly maximize the benefits of your pre-workout, there are several strategies and tips to consider. Let’s dive into how you can optimize the effects of your pre-workout supplement to enhance your workouts and achieve your fitness goals faster.

1. Choose the Right Pre-Workout Supplement

The first step in maximizing the effects of your pre-workout supplement is selecting the right one for your specific fitness goals. Different pre-workouts are formulated with different ingredients to target various aspects of performance. Here are some key ingredients to look for:

Make sure to research the ingredients that align with your fitness objectives. For example, if you’re aiming to build strength, choose a pre-workout with creatine. If endurance is your goal, look for beta-alanine.

2. Timing is Key

To maximize the effects of your pre-workout, you need to time it correctly. Typically, it’s best to take your pre-workout supplement about 20 to 30 minutes before you start exercising. This allows your body time to absorb the ingredients and begin feeling their effects.

  • For Energy: If your primary focus is energy, try taking your pre-workout on an empty stomach. This can lead to quicker absorption and more immediate effects.
  • For Endurance: If endurance is your goal, consider taking your pre-workout about 30 minutes before your workout to experience its full benefits during longer training sessions.

Remember, the timing can vary depending on the supplement’s formulation and your individual metabolism, so it may take some experimentation to find what works best for you.

3. Hydration is Crucial

One of the most important factors to keep in mind when taking a pre-workout supplement is staying hydrated. Many pre-workout ingredients, such as caffeine and creatine, can increase the need for hydration. Dehydration can lead to decreased performance, cramps, and fatigue, which can negate the benefits of the supplement.

Ensure you’re drinking enough water throughout the day, especially before and after your workout. A good rule of thumb is to drink 16-20 ounces of water about 30 minutes before taking your pre-workout and continue hydrating throughout your workout.

4. Pair Your Pre-Workout with a Balanced Diet

Your pre-workout supplement works best when combined with a balanced diet. Eating a nutritious meal 1-2 hours before your workout can provide the necessary fuel for your body to perform at its best.

  • Carbohydrates: Provide your muscles with the energy needed for intense workouts.
  • Protein: Essential for muscle recovery and growth.
  • Fats: Help with endurance during longer training sessions.

By pairing your pre-workout supplement with the right nutrients, you ensure that your body is well-fueled for peak performance.

5. Start with the Right Dosage

To maximize the effects of your pre-workout, it’s important not to overdo it. Many people assume that taking more of a supplement will lead to better results, but this can often have the opposite effect, leading to side effects like jitteriness, nausea, or headaches.

Start by taking the recommended dosage on the label, and if needed, adjust gradually to assess your tolerance. Pay attention to how your body reacts to different dosages and avoid exceeding the recommended serving size.

6. Be Consistent

Consistency is key when it comes to seeing long-term results from your pre-workout supplement. While you may experience an immediate boost in energy and focus, consistent use over time can lead to more significant improvements in strength, endurance, and muscle development.

Make pre-workout supplementation part of your regular routine, but don’t rely solely on it. A well-rounded fitness program, including proper training, nutrition, and rest, is essential for achieving lasting results.

7. Post-Workout Nutrition and Recovery

While pre-workout supplements are designed to enhance your performance, proper post-workout nutrition is just as important for recovery. After your workout, your muscles are primed to absorb nutrients, which is why refueling with a protein-rich meal or shake is essential.

Incorporating BCAAs or a recovery supplement can further enhance muscle repair and reduce soreness. Don’t skip your post-workout nutrition if you want to make the most of your pre-workout supplement.

8. Pay Attention to Your Body

Finally, it’s crucial to listen to your body. If you notice any side effects like jitteriness, upset stomach, or headaches, it may be a sign that your pre-workout supplement isn’t the right fit for you. Experiment with different products or adjust the dosage until you find what works best.

Additionally, remember that pre-workout supplements should not be relied upon as a substitute for proper rest and sleep. Your body needs time to recover, and over-relying on pre-workout for energy can lead to burnout in the long run.

Final Thoughts

Maximizing the effects of your pre-workout supplement involves more than just taking it before a workout. By choosing the right supplement, timing it appropriately, staying hydrated, and pairing it with a healthy lifestyle, you can unlock its full potential. Whether you’re looking to increase your energy, strength, or endurance, incorporating these strategies will help you make the most of your pre-workout supplement and take your workouts to the next level.

By optimizing your pre-workout routine, you’ll not only see better results, but you’ll also feel more energized, focused, and motivated during every session. Happy training!

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Do I really need a pre-workout?

I wouldn’t be a responsible coach, a business representative, or just an honest human being if I said pre-workout is essential; in fact, I’ll even say that it’s not essential for everyone. In contrast, proper macro & micronutrients, adequate hydration, and even creatine are critical in your everyday life. Your fitness and health foundation comes from how you eat, hydrate, train, and recover. 

No pre-workout on the market will ever magically take you from a beginner to an advanced-level athlete on its own. Only hard work and smart lifestyle choices can do that. If a company makes a claim that sounds too good to be true, it is most likely too good to be true! 

However…

The real question becomes whether certain compounds can help improve your daily workouts. They absolutely can! In the correct dosages, certain ingredients are clinically tested to take your workout from “good” to “great.” And guess what, they’re safe, too. You won’t become a professional-level athlete after one dose, but consistent use over time can improve your workouts’ quality, effort, and intensity. Combined with good nutrition habits and consistent, well-programmed workouts, pre-workout supplementation can be a fantastic tool to help you reach your fitness goals. 

How does that work? First, ensure that the ingredients in your pre-workout have scientific evidence backing up their claims. Here are some ingredients that we love:

Beta-alanine can help to delay the lactic acid buildup in your muscles, or the “burn,” especially when you’re pushing yourself in a cardiovascular activity like a bike, row, run, uphill hike, or a high-rep set of resistance exercises. A serving size of 4,000 mg is the dosage shown to be effective in multiple clinical studies.

Citrulline malate can help you push out more reps in each set of exercise. For example, if you’re training squats to failure, citrulline malate supplementation may help you do more than you would have without supplementation. Citrulline malate can also delay the point where your mind tells you you’re exhausted—in other words; it decreases your rate of perceived exertion. A dosage of 8,000 mg of citrulline malate has been shown to achieve these results in multiple clinical studies.  

Betaine can help increase your aerobic capacity, maximum strength output, and maximum power output. That means that the amount of power that your body can produce (while doing a max lift, a sprint, or an explosive exercise) is increased with betaine supplementation. A dosage of 3,000 has been shown to be effective in clinical studies. 

Nootropics such as AlphaGPC, L-Tyrosine, L-Theanine, Huperzine-A, and Rhodiola Rosea help with mental sharpness, memory, and focus, helping you stay locked in on your workout. Without the dreaded “brain fog,” your mind can focus on things like accurate rep counting and proper form and technique. (There’s also compelling evidence of the long-term benefits of these ingredients for preserving cognitive function and being protective from cognitive decline!) 

However, throwing all of those ingredients into a supplement isn’t enough—you also have to ask if the amount of the ingredient is enough to actually make a difference. That’s what makes NorthStar Nutrition different. Our PR Pre Workout is unique: effective ingredients, no under-dosing, and no “proprietary blends” that don’t disclose how much of each ingredient you’re actually getting. 

Finally, your pre-workout shouldn’t have anything that you don’t need. Artificial sweeteners, colors and flavors are a cheaper way to make supplements come off more appealing to consumers, but can have negative impacts on your health. Some pre-workout brands hang their hat solely on mega-doses of caffeine. Other ingredients that supposedly improve performance may have little to no research backing those claims.

In conclusion, you certainly don’t need a pre-workout supplement to get a good workout and to reach your fitness goals. However, a quality pre-workout with correctly dosed ingredients can take your workouts to the next level! 

Read more about our ingredients that we carefully researched and chose to formulate the best pre-workout on the market. 

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7 Reasons Why Athletes Should Trust and Use Creatine

Creatine is one of the most researched and effective supplements available for athletes. It provides numerous benefits, from improved performance to faster recovery. Here are seven reasons why athletes should trust and use creatine.

1. Enhances Strength and Power

Creatine helps increase ATP production, the primary energy source for muscle contractions. This leads to improved strength, power, and overall performance in high-intensity activities like weightlifting and sprinting.

2. Muscle Growth

Studies show that creatine supplementation enhances muscle mass by increasing water retention in muscle cells and promoting protein synthesis. This makes it a valuable tool for athletes looking to gain lean muscle.

3. Speeds Up Recovery

Creatine reduces muscle cell damage and inflammation following intense exercise. This helps athletes recover faster, reducing downtime between workouts and enhancing overall training efficiency.

4. Improves High-Intensity Performance

Athletes involved in sports requiring short bursts of power, such as football, basketball, and track events, benefit from its ability to boost energy production and sustain peak performance.

5. Supports Brain Function

Creatine is not just for muscles; it also plays a role in cognitive function. Studies suggest that it can enhance memory, reaction time, and mental clarity, giving athletes a mental edge in competition.

6. Safe and Well-Researched

It is one of the most extensively studied sports supplements, with research consistently supporting its safety and effectiveness. When used correctly, it poses no harm to healthy individuals.

7. Easy to Use and Cost-Effective

Creatine is widely available, affordable, and easy to incorporate into daily routines. A small daily dose of it can provide significant long-term benefits for athletic performance.

Conclusion

Athletes looking to enhance performance, increase strength, and speed up recovery should consider adding creatine to their supplement regimen. Backed by science and proven safe, it remains one of the best choices for athletes aiming to maximize their potential.