At MOVE, we’re passionate about making pre-workout smarter, not stronger. That means grounding our formulas in real science—and helping our community stay informed too. This month, we reviewed new research across training, nutrition, and supplementation to help you get more from your workouts.
1. Why Resistance Training Is Key for Long-Term Health
It’s not just about muscle. A major 2022 meta-analysis found that doing just 60 minutes of resistance training per week could reduce:
- All-cause mortality by 27%
- Cardiovascular disease mortality by 19%
- Cancer mortality by 14%
This is massive. Whether you’re into strength training, powerlifting, CrossFit, or bodyweight workouts, even modest weekly training can significantly improve your health and longevity. The takeaway? Stay consistent and find a training style that works for you.
2. How to Maximise Fat Loss Without Losing Muscle
Fat loss isn’t just about cutting calories. If you’re not strategic, you risk burning through lean muscle—especially if you train hard. A comprehensive review of over 150 studies gave us a clear blueprint:
✅ Aim to lose 0.5–1.0% of your bodyweight per week
✅ Eat 2.2–3.0g of protein per kg of bodyweight daily
✅ Spread protein across 3–6 meals per day
✅ Fuel before and after training with protein + carbs
✅ Caffeine (like in MOVE) can improve performance during fat loss phases
✅ Creatine helps retain lean mass
For example, someone weighing 80kg should aim for:
- 176–240g protein per day
- Pre-training caffeine dose: 240–480mg
3. The Nitrate Advantage: Greens for Endurance
Leafy greens aren’t just good for health—they can help you go further and faster.
A review of 24 studies found that chronic nitrate intake (not just one dose) improves endurance performance. That includes:
- Better blood flow
- Enhanced muscle efficiency
- More energy output per unit of oxygen
- What counts as a performance-boosting nitrate dose?
- 96g rocket
- 117g spinach
- 171g beetroot
Add nitrate-rich foods into your daily meals, especially if you’re training for longer sessions or endurance goals like HYROX, 10Ks, or triathlons.
Bottom Line: Train Smart. Supplement Smarter.
At MOVE, our formulas are built around research like this—every ingredient is chosen with a clear purpose. We leave out the gimmicks and include only what helps you perform, whether you’re chasing performance in the gym, on the track, or simply through your daily grind.
🧪 Want to know what’s in our formula? See the science here →