You're serious about your training. You eat well, you sleep enough, you show up to the gym consistently. But you know there's more you can do to optimise your results.
That's where supplementation comes in.
The problem? The supplement industry is full of hype, fake science, and overpromised results. Marketing claims that don't match reality. Ingredients that sound impressive but don't actually work. Products that cost too much for what you get.
The Clean Range is different.
We've selected a collection of supplements that are:
- Single-ingredient — exactly what you need, nothing you don't
- Clean formulas — no fillers, no artificial ingredients, no BS
- Transparent — you know exactly what you're getting
- Effective — they actually work when used correctly
- Affordable — fair pricing without the premium markup
- Versatile — mix into your existing routine (shakes, smoothies, coffee, etc.)
This guide introduces you to the Clean Range and helps you choose the right supplements for your goals.
Why Supplementation Matters (When Done Right)
Let's be honest: supplements are not magic. They won't build muscle if you don't train. They won't burn fat if you don't eat right. They won't improve performance if you don't sleep.
But when you have the fundamentals in place — good training, solid nutrition, adequate sleep — supplements can provide that extra 5-10% edge that makes a real difference.
The Supplement Hierarchy
Here's what actually matters for results:
- Training (40% of results) — Progressive overload, consistency, intensity
- Nutrition (40% of results) — Adequate calories, protein, micronutrients
- Sleep (15% of results) — 7-9 hours nightly, quality rest
- Supplementation (5% of results) — Optimising what you already have
If you're weak on training, nutrition, or sleep, supplements won't save you. But if you have those dialled in, the right supplements can accelerate your progress.
What the Clean Range Does
The Clean Range supplements support:
- Muscle growth and strength — through optimised amino acid profiles
- Recovery and adaptation — by supporting muscle repair and nervous system recovery
- Sleep quality — essential for muscle growth and hormonal balance
- Gut health — the foundation of nutrient absorption and immunity
- Overall performance — by supporting energy production and endurance
The Clean Range: Single-Ingredient Supplements
The Clean Range isn't about fancy formulas or proprietary blends. It's about one ingredient, one purpose, one result.
Each product is a pure powder that works exactly how you want it to:
- Mix into your protein shake — add 5g of Creatine to your post-workout shake
- Stir into your smoothie — blend L-Glutamine into your morning smoothie
- Add to your coffee — dissolve Magnesium Glycinate into your evening coffee (yes, really)
- Mix with water — take any product on its own with water
- Sprinkle into collagen drinks — combine with your collagen routine
No complicated stacks. No proprietary blends. Just pure, single-ingredient supplements that fit seamlessly into your existing routine.
The Clean Range: Product Overview
1. Creatine vs Creapure: Which is Better?
What it is: Micronised creatine monohydrate in two forms — standard Creatine Pure and premium German-sourced Creapure
What it does:
- Increases ATP production for strength and power
- Supports muscle growth through volumisation and protein synthesis
- Improves training endurance and reduces fatigue
- Backed by 20+ years of research
How to use it:
- Post-workout shake: Mix 5g with your protein powder, carbs, and water
- Anytime: Mix 5g with water or juice
- With food: Take with meals for better absorption
- Daily: Consistency matters more than timing
Best for:
- Strength athletes and powerlifters
- Bodybuilders focused on muscle growth
- Anyone doing high-intensity training
- Athletes wanting proven, research-backed results
Dosage: 3-5g daily (Creapure) or 5g daily (Creatine Pure)
Timeline: 3-4 weeks to see full benefits
2. L-Glutamine Benefits for Muscle Recovery & Gut Health
What it is: Pure L-glutamine powder, the most abundant amino acid in your body
What it does:
- Supports muscle recovery and reduces soreness
- Heals and maintains gut health
- Strengthens immune function
- Supports mental health and stress resilience
- Improves nutrient absorption
How to use it:
- Post-workout shake: Mix 5-10g with your protein powder and carbs
- Morning smoothie: Blend 5g into your breakfast smoothie
- Anytime: Mix with water or juice
- With meals: Take with food for better absorption
- Daily: Consistency is key
Best for:
- Athletes in heavy training phases
- People with digestive issues or leaky gut
- Anyone wanting to optimise recovery
- Those dealing with stress or anxiety
- People recovering from illness or injury
Dosage: 5-10g daily, preferably post-workout
Timeline: 2-4 weeks to see noticeable benefits
3. Magnesium Glycinate vs Citrate: Which Should You Choose?
What it is: Two highly absorbable forms of magnesium — Glycinate (bound to calming amino acid) and Citrate (with mild laxative effect)
What it does:
- Glycinate: Improves sleep quality, reduces anxiety, supports muscle relaxation
- Citrate: Supports digestion, promotes regular bowel movements, reliable absorption
- Both support energy production, muscle function, and bone health
How to use it:
- Evening coffee: Stir 300mg Magnesium Glycinate into your evening coffee (works surprisingly well)
- Post-workout shake: Mix 300mg into your recovery shake
- Smoothie: Blend into your morning or evening smoothie
- With water: Take with water 30-60 minutes before bed (Glycinate)
- With breakfast: Take Citrate with breakfast for digestive support
Best for:
- Athletes wanting better recovery and sleep
- People with insomnia or poor sleep quality
- Those with anxiety or high stress
- Anyone with digestive issues or constipation
- People wanting to optimise overall health
Dosage: 200-400mg daily (typically 300mg)
Timeline: 3-7 days for sleep improvements; 24-48 hours for digestive benefits
4. BCAAs for Muscle Growth: Complete Guide
What it is: Branched-chain amino acids (leucine, isoleucine, valine) in optimal ratios
What it does:
- Triggers muscle protein synthesis through leucine activation
- Reduces muscle breakdown, especially during fasted training or calorie deficits
- Improves training performance and endurance
- Supports recovery and reduces soreness
- Enhances immune function
How to use it:
- Pre-workout (fasted): Mix 5-10g with water before training on an empty stomach
- During training: Sip 5-10g mixed with water during long training sessions
- Post-workout shake: Mix 5-10g with your protein powder and carbs
- Smoothie: Blend into your post-workout smoothie
- Anytime: Mix with water or juice
Best for:
- Athletes training fasted
- Those in calorie deficits (cutting phases)
- High-volume trainers
- Anyone wanting marginal performance gains
- Elite athletes optimising every variable
Dosage: 5-10g daily, preferably post-workout
Timeline: 1-2 weeks for recovery improvements; 4-8 weeks for muscle growth
How to Choose Your Clean Range Supplements
Not sure where to start? Here's a simple framework:
Priority 1: What's Your Main Goal?
| Goal | Best Supplement | Why | How to Use |
|---|---|---|---|
| Build muscle & strength | Creatine | Proven, research-backed, affordable | Mix into post-workout shake |
| Better sleep & recovery | Magnesium Glycinate | Direct sleep support + muscle relaxation | Stir into evening coffee or smoothie |
| Gut health & digestion | L-Glutamine | Heals gut lining, supports immunity | Blend into morning smoothie |
| Fasted training | BCAAs | Prevents muscle breakdown during fasted sessions | Mix with water before training |
| Optimise everything | All range | Comprehensive recovery and performance support | Mix into shakes, smoothies, coffee |
Priority 2: What's Your Training Style?
Strength/Powerlifting:
- Start with: Creatine (mix into post-workout shake)
- Add: Magnesium Glycinate (evening coffee or smoothie)
- Consider: L-Glutamine (morning smoothie)
Bodybuilding/Hypertrophy:
- Start with: Creatine (post-workout shake)
- Add: Magnesium Glycinate (evening routine)
- Consider: BCAAs (if training fasted)
Endurance/HIIT:
- Start with: Magnesium Glycinate (for recovery and sleep)
- Add: L-Glutamine (post-workout shake)
- Consider: Creatine (for power output)
General Fitness:
- Start with: Magnesium Glycinate (for sleep and stress)
- Add: L-Glutamine (for gut health)
- Consider: Creatine (for strength gains)
Priority 3: Do You Have Specific Issues?
Poor sleep? → Magnesium Glycinate (evening coffee)
Digestive issues? → L-Glutamine or Magnesium Citrate (morning smoothie)
Muscle soreness? → L-Glutamine + Magnesium Glycinate (post-workout shake + evening)
Low energy? → Creatine + Magnesium (shake + evening)
Anxiety or stress? → Magnesium Glycinate + L-Glutamine (coffee + smoothie)
Weak immune system? → L-Glutamine + Magnesium (shake + evening)
The Science Behind the Clean Range
All Clean Range supplements are backed by solid research. Here's what the science says:
Creatine: 20+ Years of Research
- ✅ Increases strength by 5-15% in most users
- ✅ Supports muscle growth through multiple mechanisms
- ✅ One of the most researched supplements with excellent safety data
- ✅ Proven effective for athletes and non-athletes alike
Learn more: Read the full Creatine vs Creapure comparison
L-Glutamine: Gut Health & Recovery
- ✅ Primary fuel for intestinal cells
- ✅ Reduces muscle breakdown post-workout
- ✅ Supports immune function during heavy training
- ✅ Improves gut barrier function and nutrient absorption
Learn more: Read the full L-Glutamine benefits guide
Magnesium: Essential Mineral with Multiple Benefits
- ✅ Involved in 300+ enzymatic reactions
- ✅ Improves sleep quality and reduces insomnia
- ✅ Reduces anxiety and stress
- ✅ Supports muscle function and recovery
- ✅ Supports bone health and cardiovascular function
Learn more: Read the full Magnesium Glycinate vs Citrate comparison
BCAAs: Muscle Protein Synthesis
- ✅ Leucine activates mTOR, the muscle growth signal
- ✅ Reduces muscle breakdown during fasted training
- ✅ Improves training performance and endurance
- ✅ Supports recovery and reduces soreness
Learn more: Read the full BCAAs for muscle growth guide
Stacking Strategy: How to Combine Supplements
If you want to maximise results, here's how to stack the Clean Range supplements:
The Complete Recovery Stack
Goal: Optimise muscle growth, recovery, sleep, and gut health
Stack:
- Morning: L-Glutamine (5g) blended into breakfast smoothie
- Post-workout: Creatine (5g) + Carbs + Protein shake
- Evening: Magnesium Glycinate (300mg) stirred into coffee or smoothie 30-60 min before bed
- Optional: BCAAs (5-10g) if training fasted
Cost: ~$2-3 per day (+protein powder)
Benefits: Comprehensive recovery, better sleep, improved gut health, faster muscle growth
Timeline: 4-8 weeks to see full benefits
The Muscle Growth Stack
Goal: Maximise strength and muscle growth
Stack:
- Daily: Creatine (5g) mixed into your protein shake
- Post-workout: BCAAs (10g) + Protein + Carbs
- Evening: Magnesium Glycinate (300mg) in coffee or smoothie
Cost: ~$1.50-2 per day (+protein powder)
Benefits: Faster strength gains, more muscle growth, better recovery
Timeline: 4-8 weeks to see noticeable results
The Sleep & Recovery Stack
Goal: Optimise sleep quality and recovery
Stack:
- Post-workout: L-Glutamine (5g) in your recovery shake
- Evening: Magnesium Glycinate (300mg) stirred into coffee or smoothie 30-60 min before bed
Cost: ~$0.80-1 per day
Benefits: Better sleep, faster recovery, improved gut health
Timeline: 3-7 days to see sleep improvements
The Budget Stack
Goal: Get maximum results on a tight budget
Stack:
- Daily: Creatine (5g) mixed into your protein shake (best ROI)
- Evening: Magnesium Glycinate (300mg) in coffee or smoothie
Cost: ~$0.80-1 per day (+protein powder)
Benefits: Strength gains, better sleep, improved recovery
Timeline: 3-4 weeks to see results
Clean Range + Your Existing Routine
The beauty of single-ingredient supplements is that they fit seamlessly into what you're already doing:
Add to Your Protein Shake
Post-workout shake:
- 30g whey protein
- 50g carbs (dextrose or oats)
- 5g Creatine
- 5-10g L-Glutamine (optional)
- 10g BCAAs (optional)
- Water or milk
Mix and drink. Done.
Add to Your Smoothie
Morning smoothie:
- 1 banana
- 1 cup berries
- 30g protein powder
- 1 cup milk or yoghurt
- 5g L-Glutamine
- 300mg Magnesium Glycinate (optional)
Blend and enjoy.
Add to Your Coffee
Evening coffee:
- 1 cup hot coffee
- 300mg Magnesium Glycinate
- Milk or cream (optional)
- Honey or sweetener (optional)
Stir and sip. The magnesium dissolves beautifully and doesn't affect the taste.
Add to Your Collagen Drink
Collagen + supplements:
- 10g collagen powder
- 5g Creatine
- 5g L-Glutamine
- Warm water or milk
Mix and drink. Double the joint and gut support.
What Makes the Clean Range Different
1. Single-Ingredient Formulas
No fillers, no artificial ingredients, no BS. Just one ingredient, one purpose, one result.
- ✅ No proprietary blends hiding ingredient amounts
- ✅ No unnecessary additives or binders
- ✅ No artificial sweeteners or flavours
- ✅ Transparent nutrition labels
2. Science-Backed
Every supplement in the Clean Range is backed by solid research. We don't make claims we can't support.
- ✅ Proven effective in peer-reviewed studies
- ✅ Used by athletes and health professionals
- ✅ Decades of safety data
- ✅ Honest about benefits and limitations
3. Australian Made & Packed
Quality you can trust, sourced locally where possible.
- ✅ Packed in Australia
- ✅ Meets Australian supplement standards
- ✅ Transparent sourcing
- ✅ Supporting local business
4. Vegan-Friendly
All Clean Range supplements are suitable for vegetarians and vegans.
- ✅ No animal-derived ingredients
- ✅ Fermented sources where applicable
- ✅ Ethical sourcing
- ✅ Inclusive for all dietary preferences
5. Fair Pricing
No premium markup for fancy packaging or celebrity endorsements. Just honest pricing for quality products.
- ✅ Competitive pricing
- ✅ No hidden costs
- ✅ Free shipping on orders over $120
- ✅ Value for money
6. Versatile & Convenient
Mix into anything. Your shake, smoothie, coffee, or water.
- ✅ Unflavoured — doesn't affect taste
- ✅ Mixes easily — no clumping
- ✅ Portable — take anywhere
- ✅ Flexible — use how you want
Your Clean Range Journey
Week 1-2: Foundation
Start with one supplement that matches your primary goal:
- Want better sleep? → Magnesium Glycinate (stir into evening coffee)
- Want more strength? → Creatine (mix into post-workout shake)
- Want better digestion? → L-Glutamine (blend into morning smoothie)
- Training fasted? → BCAAs (mix with water before training)
Take it consistently and notice how you feel.
Week 3-4: Assessment
After 3-4 weeks, assess your results:
- Are you sleeping better?
- Do you have more energy?
- Is your recovery improving?
- Are you getting stronger?
If yes, continue. If no, check:
- Are you taking it consistently?
- Are you training hard?
- Are you eating enough?
- Are you sleeping enough?
Week 5+: Optimisation
Once you've found what works, consider adding a second supplement:
- Already taking Creatine? Add Magnesium Glycinate for sleep
- Already taking Magnesium? Add L-Glutamine for gut health
- Already taking L-Glutamine? Add Creatine for strength
Build your stack gradually based on your goals and needs.
The Bottom Line
The Clean Range is for people who are serious about their health and performance. You train hard, you eat well, you sleep enough. Now you want to optimise every variable.
These supplements won't replace good training, nutrition, or sleep. But when you have those fundamentals in place, they can provide that extra edge that accelerates your progress.
Start with one supplement. Be consistent. Give it 3-4 weeks. Then assess and adjust.
That's the formula for success with the Clean Range.
Ready to Start?
Not sure which supplement to start with? Take the quiz:
-
What's your primary goal?
- Build muscle → Creatine
- Better sleep → Magnesium Glycinate
- Gut health → L-Glutamine
- Fasted training → BCAAs
-
Do you have any specific issues?
- Poor sleep → Magnesium Glycinate (evening coffee)
- Digestive issues → L-Glutamine (morning smoothie)
- Low energy → Creatine (post-workout shake)
- Muscle soreness → L-Glutamine + Magnesium
-
What's your budget?
Start there. Be consistent. See results.
Explore Each Product in Detail
Creatine vs Creapure: Which is Better? — Compare two forms of creatine for strength and muscle growth. Mix into your post-workout shake.
L-Glutamine Benefits for Muscle Recovery & Gut Health — Learn how L-glutamine supports recovery and gut health. Blend into your morning smoothie.
Magnesium Glycinate vs Citrate: Which Should You Choose? — Compare two magnesium forms for sleep and digestion. Stir into your evening coffee.
BCAAs for Muscle Growth: Complete Guide — Understand BCAAs and how to use them effectively. Mix with water before fasted training.
Useful Sources
- International Society of Sports Nutrition - Supplement Guidelines — Evidence-based supplement recommendations
- PubMed - Creatine Research — Peer-reviewed studies on creatine
- PubMed - Magnesium and Sleep — Research on magnesium and sleep quality
- PubMed - L-Glutamine and Gut Health — Studies on glutamine and intestinal health
- Australian Sports Commission - Supplement Guidelines — Official supplement recommendations for Australian athletes
Magnesium Glycinate vs Citrate: Which Should You Choose?
Strawberry Protein Cookies