Supplements for F45: Get the Most out of your training. - VPA Australia
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Supplements for F45: Get the most out of your training

May 17, 2020 4 min read

Supplements for F45: Get the most out of your training


Unless you have been hiding under a rock, you would have heard about F45 Training by now. Since its debut in 2012, F45 has been taking the world by storm. In just Australia alone, there are over 500 different studios specialising in these 45 minute functional workouts. F45 workouts are a combination of high-intensity interval training (HIIT), circuit training and functional exercises. These fast, exciting and results-driven classes are suitable for people of all ages and the best part about them is the entire work out is complete in just 45 minutes! Corey George takes the center stage of the studio F45 screens; showing us how it’s done. He makes every burpee and mountain climber look effortless and soon, you can too. Follow the guide below to find out what supplements you can utilise to get your F45 points hit the magical 45 score.


Five supplements to boost your F45 Results


Kleos Pre-workout


VPA Kleos Pre-workout is packed with Caffeine, Citrulline Malate, Creatine, Taurine, Ashwagandha Extract and AAKG. This fiery combination is the perfect start to your 45 minute sweat session. If you are looking to increase aerobic performance, training volume and the maintenance of lean mass then look no further. With the ingestion of Kleos Pre-Workout 20 minutes prior to an F45 session, these results are viable.

VPA Kleos Pre-workout contains 300mg of caffeine which not only acts as a stimulant but also reduces feelings of fatigue and increases time to exhaustion. This means you can get through that Monday morning session without feeling like that box jump is going to take you out. Taurine, an amino acid is also contained in this pre-workout, and when ingested as a supplement effectively decreases Delayed Onset Muscle Soreness (DOMS) after high-intensity concentrations. Meaning you can give your F45 sesh the intensity it deserves without the fear of waking up tomorrow in pain! For more information about the ingredients in Kleos and how it can improve your workout you can check out this blog.

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KLEOS Pre-workout-VPA Australia
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VPA’s Whey Protein Isolate (WPI) for F45 Training


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There is nothing worse than when fatigue starts to roll in. You look around the room and everyone is still going strong. Oh how you wish for that extra bit of muscle strength! VPA Whey Protein Isolate (WPI)is your new best friend.

Whey protein isolate is a byproduct of cheese manufacturing, and it is the liquid that is left over after the milk has been processed. WPI consists of approximately 90% protein, with almost zero carbohydrates and fats. It has a full amino acid profile, making it one of the best protein sources on the planet. WPI has high levels of the amino acid leucine, an important branched-chain amino acid (BCAA). Leucine triggers muscle repair and protein synthesis. When you consume a VPA Whey Isolate (WPI) shake after workout, the amino acids are transported to your muscles fuelling their repair and growth. WPI is a low carb but high protein supplement that is effective at increasing muscle and strength gains. If you’re not sure if WPI is the best protein for you, read this blog to learn about different protein powders.


Whey Isolate (100% WPI)-Protein Powder-VPA Australia
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Protein Mousse


Not a fan of shakes? Then what if I told you, you could opt for a choccie mousse? VPA Protein Mousse comes in three flavours including chocolate, creamy choc coconut and salted caramel. This mousse includes whey protein concentrate and micellar casein and is perfect straight after your F45 session or at night time when you are looking for a sweet treat or setting your alarm ready for tomorrow’s 6:45am class. With its low 4.1grams of carbohydrates and 27.1g it’s even perfect for those following a ketogenic diet.

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VPA’s Creatine Monohydrate


Most F45 sessions aim to burn between 400 and 700 calories. During those 45 seconds working intervals, your trainers are pushing you to increase the intensity. You look to the TV screen at the back of the room, and your heart rate is bouncing across the screen. You push harder so you can be at the same intensity as Karen. Man, you want those F45 points bad!

At this point you are relying heavily on your ATP (adenosine triphosphate) stores. When you exercise ATP is broken down to produce the energy you need to power your training and keep up the intensity. The rate at which ATP is regenerated in your body affects your ability to continually perform at maximum intensity. Creatine is the best supplement you can take to help boost ATP levels. VPA’s Creatine Monohydrate enables you to produce more ATP energy to fuel your muscles during the next Athletica class.

Creatine Monohydrate-Amino Acid-VPA Australia
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VPA’s BCAA 7000 for F45 Training


BCAA is an acronym that stands for Branched Chain Amino Acids. Amino acids are the natural building blocks of protein and they have many vital roles within the body. For those that don’t like to take too many different supplements, VPAs BCAA 7000 is the perfect supplement for you. It can be used in place of our WPI and electrolyte capsules. BCAA 7000 is for people wanting a complete performance intra-workout and recovery product. Combining 7g of BCAA per serve with B vitamins for energy and hydrating electrolytes, BCAA 7000 is formulated to support peak performance.

BCAA is an acronym that stands for Branched Chain Amino Acids which are the natural building blocks of protein. BCAA are rapidly absorbed by the gut and directly enter the blood stream. They are then used by our body for muscle building and repair or for energy production. BCAA’s can comprise of up to one third of amino acids within muscle tissue. BCAA are also used as fuel by your muscles during training. For those that don’t like to take too many different supplements, VPAs BCAA 7000 is the perfect supplement for you. It can be used in place of our WPI and electrolyte capsules. BCAA 7000 is for people wanting a complete performance intra-workout and recovery product. Combining 7g of BCAA per serve with B vitamins for energy and hydrating electrolytes, BCAA 7000 is formulated to support peak performance. If you learn more about BCAA 7000 read this blog.

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We hope you find this list of supplements for F45 training helpful. Adapt these four different supplements to your daily routine and see your F45 points hit that sweet 45 score!


Megan Jolly

Megan Jolly is a university qualified Nutritionist (MNutr) and secondary school teacher. She enjoys keeping fit whilst playing netball, F45 and yoga. Megan has a passion for travelling overseas and experiencing new cultures. She is also very passionate about her French Bulldog Chilli.


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