Supplements: Which Ones To Take For Your Health And Sport Performance

Caitlyn Davey • July 8, 2025

Walking through a chemist, health store or even supermarket, there can seem to be endless number of jars of vitamins promising health benefits from better sleep to glowing skin, fat loss, hair growth and reduction in inflammation to name a few. The supplements industry in general can be quite difficult to figure your way around. Sean says, “it’s a fake industry built around just trying to sell things.” And so, it is important to only go for supplements that have enough research and evidence on them to prove that they actually work. You shouldn’t blindly believe just any advertisements or the word of, say, influencers. As James says, “when it comes to the advertising on [supplements], the thing to remember for the general population is if it’s too good to be true, then it often is.”What is important to remember is that supplements are supposed to supplement your diet, not replace the nutrients that you can easily receive from food. They’re just supposed to help, but they’re not magic or a quick fix.  View this post on InstagramA post shared by Rebuild Health and Fitness (@rebuildhealthandfitness)  Supplements for healthThe coaches at Rebuild recommend a few supplements that are proven to have a positive impact on health. Some of these are fish oils, vitamin D, and whey protein.Fish oil contains two omega-3s called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). It has cardiovascular benefits, it helps to reduce inflammation, might increase strength and size, and might improve fat loss. The amount of fish oil one’s body requires primarily depends on how much fish they eat. James says, “my advice to people is to take fish oil on the day that they don’t eat fish. I advise most people to take it.” There are also some vegetarian sources such as algae, flax seeds, and chia seeds. When it comes to supplements, the dosage depends on the goal of an individual but usually, about 300 to 1800 milligrams per day is good.Vitamin DVitamin D has become one of the most researched areas of supplements. Vitamin D is acquired and synthesised within the body when the skin comes in contact with sunlight. And so, with the ongoing pandemic, more and more people are being diagnosed with vitamin D deficiency. The problem with it is that a very small amount can be found in a person’s diet. Laughing, James says, “to get vitamin D from food, you would have to have 6,250ml worth of whole milk or a very impressive 143 large eggs per day to hit the recommended RNI.”It’s better to just get a bit of sunshine each day. A lack of vitamin D can cause various issues, including depressive symptoms. An optimal amount improves functioning of the immune system, improves bone health, potentially improves general health, and potentially improves fat loss. How much the body needs, and its dosage, depends on many things such as the skin tone, how your body functions, where you live and your ethnicity. It can be taken daily, weekly, or monthly. Ideally, people should get their blood tested first to know exactly how much is required by the body.Supplements for sport performanceHere, the boys talk about evidence-based supplements that can help with sports performance. Some of these are caffeine, creatine monohydrate, beta alanine, sodium bicarbonate, and HMB (hydroxymethylbutyrate).It is important to note that there are no fat loss supplements and as James says, “there are a few things that might facilitate it, but nothing directly helps weight lost by calorie deficit.” So, it is a better idea to focus on supplements that’ll perhaps improve performance to assist with fat loss.CaffeineCaffeine is one of the most popular supplements in the world, even if people don’t realise it. It can be found in coffee, chocolate, and various other common foods. Tolerance to caffeine increases depending on how used to it you are. And because it is so commonly consumed, figuring out what counts as a “good amount of coffee” for your body is very important.Caffeine has many performance benefits. It helps train for longer. It reduces reaction time so that makes you sharper and increases alertness. It also helps improve decision-making, especially when you are sleep deprived. Additionally, it can increase strength and force, improve muscular endurance and endurance performance. Overall, it ensures that you perform better.Ideally, it should be consumed about 60 minutes before exercise or competition. The dosage would range between one and six milligrams per kilo of body weight.When it comes to caffeine, it is extremely important to not depend on it. James says, “I think a lot of people are dependent on it. You never wanna become dependent on a stimulant to make sure you are training right.”Creatine MonohydrateCreatine monohydrate is one of the best, and arguably one of the cheapest supplements out there.It has so many benefits such as an increase in strength only after a few days of supplementing. It can help improve the overall training load compared to what could be tolerated previously and help increase muscle hypertrophy. It can also massively improve recovery. It is perhaps most useful for endurance athletes because it allows to go on for longer. It also improves cognitive function and helps with sleep deprivation. Additionally, it has been shown to increase lean tissue performance in vegetarians.It is best to take it every day and at a routine time. About 20 grams a day for five to seven days works great. Want help with your nutrition or supplements? Get in touch with Rebuild Health and Fitness to hear about our nutritional programmes. Or tune in to the Rebuild Health and Fitness podcast below, or on Spotify or Apple Podcasts.  

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Why Strength Training Might Be the Missing Piece in Your Health Routine

February 16, 2026
If you live in Wynnum or Capalaba, you’re not short of fitness options. There are 24-hour gyms. Bootcamps. HIIT studios. Yoga classes. Running clubs along the waterfront. But despite more access than ever, many people still feel stuck. Tired. Plateaued. Unsure whether what they’re doing is actually working. For many adults across Brisbane’s bayside suburbs, the missing piece isn’t more cardio or more intensity. It’s structured strength training. What Strength Training Actually Does (Beyond “Toning”) Strength training isn’t just about lifting heavy weights or looking muscular. It is one of the most well-supported interventions in exercise science for improving: • Lean muscle mass • Bone density • Insulin sensitivity • Resting metabolic rate • Functional capacity • Injury resilience When you lift weights progressively, your body adapts. Muscle fibres increase in size. Neural drive improves. Connective tissue strengthens. Bone responds to load. This isn’t aesthetic. It’s physiological. For adults in their 30s, 40s and 50s — especially busy professionals and parents — maintaining and building muscle becomes increasingly important. From around age 30 onwards, we gradually lose muscle mass if we don’t train against resistance. Strength training slows — and can even reverse — that decline. Why Many People Plateau in Traditional Gyms Joining a gym in Wynnum or Capalaba is easy. Progress is harder. Many people follow random workouts. They jump between machines. They try classes without a long-term plan. They train hard, but without structure. The body adapts quickly to repeated stimulus. If load, volume or intensity don’t increase over time, adaptation stalls. This principle is called progressive overload — and it is fundamental to strength development. Without it, workouts feel hard but don’t necessarily lead to measurable progress. That’s why tracking lifts, planning training blocks, and adjusting volume matter. Effort is important. Structure is essential. Strength vs “Burning Calories” A common goal across the Wynnum and Capalaba community is fat loss. Many people default to high-intensity cardio to “burn more calories”. While cardiovascular training improves heart health and work capacity, resistance training changes body composition in a different way. Muscle tissue is metabolically active. The more lean mass you maintain, the more energy your body requires at rest. Strength training also improves glucose regulation and insulin sensitivity, which influences how your body uses carbohydrates. In simple terms: Cardio burns calories during the session. Strength training improves how your body uses energy long term. The most effective approach often combines both — but strength should not be overlooked. The Importance of Coaching in Strength Training Not all training environments are equal. There is a difference between access to equipment and access to coaching. Research in motor learning consistently shows that technique improves faster and more safely when feedback is specific and timely. Good coaching reduces injury risk, improves force production and builds confidence under load. For beginners, this means learning correct movement patterns. For experienced lifters, this means refining efficiency and progressing safely. In both Wynnum and Capalaba, more people are moving away from “do it yourself” gym models and towards coached environments that prioritise progression and accountability. Because consistency — not intensity — predicts long-term success. Strength Training for Real Life The real benefit of strength training isn’t what happens in the gym. It’s what happens outside it. Carrying children. Lifting groceries. Walking the stairs without fatigue. Reducing back pain. Improving posture after long desk hours. Strength improves quality of life. For people living and working in Brisbane’s bayside suburbs — balancing work, school runs and community commitments — training needs to support life, not compete with it. Two to four well-programmed sessions per week is enough to create significant improvements in strength and body composition when done consistently. You do not need to train every day. You need to train intelligently. What To Look For in a Strength Training Gym in Wynnum or Capalaba If you’re considering starting strength training locally, look for: • Structured programming rather than random workouts • Progressive overload built into sessions • Coaches who adjust for injury, mobility and experience • A community that supports consistency • A clear pathway for beginners Strength training should feel challenging — but sustainable. It should build confidence, not intimidation. A Quiet Shift in Fitness Across Wynnum and Capalaba, there is a noticeable shift. People are moving away from extreme short-term “transformations” and towards long-term strength development. They want: Energy that lasts. Bodies that feel capable. Training that fits into real life. Strength training isn’t a trend. It is one of the most researched, effective and sustainable forms of exercise available. If you’ve tried everything else and still feel stuck, it might not be motivation you’re missing. It might be structure. And structure changes everything.

Join Rebuild Capalaba's Free Week Feb 2-8

January 19, 2026
If you’ve been thinking about getting back into training — or starting properly — this is your chance. From February 2–8 , you can train free for a full week at Rebuild Capalaba with unlimited access to our group sessions. No pressure. No judgement. No gimmicks. Just well-coached training, intelligent programming, and a community built around progress — not perfection. What Free Week Includes • Unlimited group training for 7 days • Coaching-led strength, conditioning, and cardio sessions • Scaled options to suit all experience levels • A supportive, ego-free training environment Whether you’re returning after a break, testing something new, or simply curious about what training should feel like — Free Week lets you experience it properly, without committing upfront. Free Week runs Feb 2–8. Spots are limited. Book your week and see how it fits into your life.

Join Rebuild Wynnum's Taster Day

November 24, 2025
Try a Session. Meet the Coaches. See What You’re Capable Of If you’ve been thinking about starting, restarting, or finding a gym that actually supports you — Taster Day is your opportunity. This is a free, one-day event designed for real people. No pressure. No expectations. Just great coaching, a welcoming community, and a chance to see whether Rebuild is the right fit for you. December 6, 7:30am at Rebuild Health and Fitness - 10 North Road Wynnum West. This session is FREE for people to join.
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