How Can Drinking Mineral Water Help With Fat Loss?

Water is an essential element which makes the human body function optimally and efficiently. Considering that an average adult’s body is made up of around 70% water, it should come as no surprise that we can survive for approximately 3 to 4 days without drinking water. Water is the main transporter of oxygen and nutrients to cells, takes away all the waste products and toxins and lubricates the digestive system, our joints and the cartilage surrounding them.

The generally recommended daily amount is around 14 cups a day for men and 11 cups a day for women. It’s important to note that the amount varies depending on your physical activity level, your body size and the overall environment you find yourself in.

Besides being the foundation for the proper functioning of all bodily processes and functions, it’s worth mentioning that water contains no calories, which makes it excellent for fat loss. In this article we present to you 5 reasons why you should drink more water to speed up the fat loss process:

1. It can make you feel full and help curb hunger

The area in your brain in charge of regulating thirst, the hypothalamus, also controls your appetite. When you are dehydrated, the body can receive mixed signals, leading you to believe that you’re hungry when you’re actually thirsty. Research has shown that drinking two eight-ounce glasses of water before each meal helps people lose more fat. So, the next time you’re feeling hungry, try drinking a glass of water first. Keeping yourself hydrated will help you eliminate fake food cravings.

2. It helps you become more focused

Besides the fact that it has no calories, sugar or caffeine, water transports oxygen to your brain in order to make sure that it functions optimally. Even a moderate dehydration can have a negative impact on the cognitive functions, your mood and make you less energized. All these effects can make you binge eat out of stress, eat junk food and eat more calories than you really need. So, the next time you feel a bit lethargic, drink a glass of cold water to bring back the energy levels back up.

3. It helps you get through your workout

Drinking plenty of water can help boost your metabolism, but water also helps with preventing muscle cramps, which allows you to train longer and harder. It’s worth noting that the water needs rise sharply post-workout. When you do long endurance-oriented workouts, drink water with electrolytes and carbs to maintain proper fluid balance and prevent exhaustion.

4. It helps you stay regular

Water plays a crucial role in keeping the digestive system functioning smoothly. Saliva has water and digestive enzymes in it to further break down the food you’ve already chewed into tiny pieces. Then it goes into the stomach, where it balances the acidic environment, thus preventing indigestion, ulcers, and heartburn.

If your diet has lots of fiber, you should be even more diligent when it comes to drinking water, since fiber greatly depends on it. The soluble fiber will absorb the water and transform into a gel-like matter which will slow down the speed with which food leaves your stomach, and insoluble fiber will trap and retain water which will add more bulk and moisture to the stool, preventing constipation.

5. It helps consume fewer calories

Consuming calories in a liquid form like sodas and juices don’t fill you up, and the high amount of sugar in them cause insulin spikes in your bloodstream which eventually lead to crashes. This is why drinking water instead of a beverage sweetened with sugar results in less fat gain in the long-term. If plain water doesn’t refresh you as much, drink sparkling water, or some lightly-flavored version with a low sugar content.

 

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Supplements Checklist & Their Benefits

Protein Powder Night
Essential for the Repair of muscle fibers & Build Of new Muscle Mass.
50% Extra Benefit
Protein Powder / Meal Replacement Daytime
Essential for the Repair of muscle fibers & Build Of new Muscle Mass.
50% Extra Benefit
Test Booster
Helps the absorption of protein to the muscle to massively increase, muscle definition and fat loss.
35% Extra Benefit
Creatine
For increased strength and dry gains, no water retention can be held using this product.
15% Benefit
Pre Work Out
Pre Work Out will help stimulate the mind; increase energy levels give a better pump to enable you to get the best out of your work outs.

Post Work out Carbs
Post Work out Carbs Drink will help replace glycogen and electrolyte levels so you don’t feel tied or weak after a work out
Post Work out Protein
Branched-chain amino acids (BCAA) stimulate the building of protein in muscle and possibly reduce muscle breakdown. It looks after your Muscles repairing them, can stop them losing size and can also help in fat loss.


The Products we recommend for the best results

Protein Powder Day Time
Trec Whey 100 RRP: £43.49 Our Price £34.99 (50 servings)
Reflex Instant Whey RRP: £79.99 Our Price £49.59 (88 servings)
Reflex 3D Protein RRP: £79.99 Our Price £49.59 (51 servings)

 

Protein Powder Night Time
Trec Whey creamy RRP: £57.99 Our price £47.99 (76 servings)
Reflex 3D Protein RRP: £79.99 Our Price £49.59 (51 servings)

 

Testosterone Booster
TestoXpack RRP: £74.99 Our Price £54.99 (30 Servings)
Zma RRP: £30.75 Our price £23.99
DAA RRP: £39.99 Our price £23.99

 

Creatine Powder / Capsules
Kre-Alkalyn RRP: £42.49 Our price £29.99
CM3 Capsules RRP: 27.99 Our Price £17.99

 

Post Workout Carbs
Vitargo RRP: £19.99 Our price: £14.99
Max Carb RRP: £37.99 Our Price: £27.99

 

Post Work Out Protein
Trec BCAA Powder: RRP £29.99 Our Price £19.99
BCAA Capsules: RRP: £29.99 Our Price £24.99

 

Pre Work Out
Saw RRP: £54.98 Our Price £27.99

 

Fat Burners
CLA + Green Tea RRP: £29.99 Our price £19.99
Thermo Fat Burners RRP; £34.99 Our Price: £24.99

 

Joint Support / Vitamins & Minerals
Multi Pack sport RRP: £15.99 Our Price £12.99
JointXpack RRP: £34.99 Our Price £27.99

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Introduction

Pre, during and post nutrition is the key to get optimal results in the gym and for growth and recovery. Pre-workout nutrition is necessary for performance in the gym and post is necessary for growth. The following will provide you with proper pre, during and post nutrition.

Pre-Workout Nutrition
Pre-workout nutrition is very important before a workout. It determines whether or not you have you can achieve your maximum potential during your workout in the gym.
Getting an extra couple reps or increasing the weight is possible with proper pre-workout nutrition. It can be done by eating a proper pre-workout meal one to two hours before (depending on your metabolism and how much you eat) as well as taking a supplement 15-45 minutes before a workout.
These pre-workout meals and supplements will allow you to have increased muscle strength, better endurance, give you increased energy, give you better pumps, burn more calories and fat or improve concentration.


 

There are two things to consider before a workout:

  • Having a meal one to two hours before
  • Taking a proper supplement thirty minutes before.

A Proper meal needs to consists of…
Fruit
Fruit should be eaten at all times throughout the day. They dilate the blood vessels reducing stress on the heart. Dilating the blood will allow blood to flow around the body easier as well as prevent increased high blood pressure if you are taking supplements such as caffeine, ephedrine HCl or fat burners, which are all vasoconstrictors.
Fruits are packed with vitamins and some carbohydrates or simple sugars to fuel your workout. My two favourite pre-workout fruits are bananas, which are packed with carbohydrates and potassium which prevents cramps. My second favourite is oranges, which are high in vitamin C and contains electrolytes which also prevents cramps.
Low GI Carbs
These carbohydrates will fuel your body with energy throughout the entire workout. If you eat a high GI carb before a workout, you will have a lot a energy at the start but quickly start to crash.
Carbohydrates are the main source energy in a workout. I would recommend brown or white rice, brown bread, whole wheat bagel or whole wheat pasta or oatmeal.
Protein – Essential Amino Acids
Protein is the essential building blocks of muscles. Without it, your muscles would not grow. They also ensure proper nitrogen balances in the muscle.
I would recommend eggs, which has a very high biological value. Other good protein sources are chicken or fish which contains Omega 3.
EFA – Essential Fatty Acids
Essential fatty acids are necessary for maintaining high testosterone levels. They also keep the energy levels up and are necessary for fat soluble vitamins. They take a long time to digest and so they are great for people that are hungry all the time because it keeps them full even during workout.
A proper pre-workout meal should be something that is completely digested 15-30 minutes before a workout so the blood can leave the stomach and enter the muscles.
Proper supplementation consists of…
Supplementation before a workout is also necessary for enhancing your workout. Supplements, especially stimulants should be cycled so your body does not build up a tolerance. Most supplements should be taken 30 minutes before a workout on an empty stomach.


 

Here are some great supplements to use before a workout:

Multivitamin
Although food does provide some vitamins and minerals, it does not provide all of them therefore a multivitamin before a workout or in the morning for proper functioning of the body. Choosing a multivitamin high in b-vitamins is important since it helps release energy and also contains anabolic properties.

Creatine
It is a great muscle volumizer and provides energy for the muscle in the form or ATP. This protein is safe and retains water inside the muscle.

Caffeine
Caffeine is a great stimulant to provide your body with higher levels of energy. It is great when stacked with Ephedrine HCL since it helps you burn more fat and have enormous energy levels.
BCAA
BCAA’s are great for maintaining nitrogen balances. They are digested in the skeletal muscle and spare muscle breakdown.
NO2
They provide great muscle pumps for some and also open up the blood vessels so more blood can be delivered to the muscle. This means more oxygen and nutrients can be delivered to the muscle. Some of these contain ingredients such as arginine AKG, citrulline malate and ornithine ethyl ester.
Fat Burners
Fat burners are great for stimulating the body, increasing energy levels as well as burning fat. They are usually vasoconstrictors and should not be stacked with a NO2 product, which do the opposite.
Focus Supplements
Ingredients such as tyrosine and N-acetyl-Carnitine provide your body with mental focus when working out in the gym. It is great for people who take too long of breaks in between sets or give up too easily.
Stamina & Endurance
The best supplement for this is ginseng. It will help sustain energy levels for longer periods of time. It is very common in sports and some multivitamins and is safe when taking correct dosages.

 

The Products We Recommend From Our Shop:

Multi-Vitamins / Joint Support
Trec Multpack Vitamins – 60 caps -RRP: £19.99 Our Price £12.99
Joint Support Pack – Month Supply – RRP: £34.99 Our Price £27.99

Creatine
Kre Alkalyn Powder– 200g – RRP: £42.49 Our Price £29.99
CM3 Tablets– 180 Caps – RRP: £23.49 Our Price £17.99

BCAA`S-
G-Force Tablets – 180 caps RRP: £24.98 Our Price £19.99
G-Force Drink Formula – 300g RRP: £24.98 Our Price £19.99

Caffeine & Focus Supplements
Saw Pre Work 200g – RRP: £54.98 Our Price £27.99
B.P.I 1M.R Vortex 200g RRP:£29.99 Our Price:£24.99

Stamina & Endurance
Trec L-Glutamine Powder– 250g- RRP:£20.25 Our Price £14.99
Reflex L-Glutamine Powder– 250g RRP: £34.99 Our Price £18.39

Fat Burners 
CLA+Green Tea – 90CAPS – RRP:£29.99 Our Price:£19.99

Thermo Fat Burners 120caps RRP:£34.99 Our Price:£24.99

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• The Key to losing weight is to eat small balanced Meals throughout the day, this speeds up your Metabolism and gets you burning Fat. Imagine your Metabolism as a fire, If you throw loads of wood on the fire it will go out but if you keep adding logs slowly the fire will burn for hours.

 

• Each meal is a Balance of Protein, Carbs & Fats from natural sources. The foods you should avoid are convenience foods ( microwave meals & Junk food). Depending How much you weight you want to lose will affect the food choices. Wheat & Diary are ok in Moderation, so things like Bread, Pasta & Milk keep to a minimum. Fruit is also really healthy but full of sugar so use in moderation again.

 

• Try and drink as much Bottled water as possible ( 2 litres Minimum ) This will help flush your system and keeps your digestive system healthy. It will stop water retention.

 

• Sauces & Seasoning can be added to meals to help with flavoring but choose low sugar & salt versions.


Food Choices:


Protein:
• Fish
• Cottage Cheese
• Protein Powders
• Chicken
• Turkey
• Eggs
• Beef

Good Carbs:
• Potatoes (Baked, Mashed, sweet, New)
• Rice (Brown)
• Rice Cakes
• Porridge
• Fruit (In moderation)
• Brown Bread (In moderation)
• Pasta (Brown)
• Salads
• Veg

Fats :
• Peanut Butter
• Olive Oil
• Coconut Oil
• Butter (not marge)
• Whole Eggs


Diet Plan Sample:


Breakfast:
• 2 Whole Eggs
• 2 slices of brown Toast & Veg

Morning snack: 10:30-11.00:
• Protein Shake with apple ( Trec whey 100, Trec Whey Creamy Cocktail, Reflex Instant Whey, Reflex 3D Protein)
• 1 Tablespoon Peanut Butter
• Alternatively Tuna Salad

Lunch:
• Small Chicken Breast
• 50g Rice Or pasta ( Brown)
• Veg or salad

Before Gym:
• Protein Shake Or Natural Yogurt ( Trec whey 100, Trec Whey Creamy Cocktail, Reflex Instant Whey, Reflex 3D Protein)
• Banana, Tablespoon Peanut Butter

After Gym:
• Small Piece Of Salmon, Steak Or Chicken
• Baked Spud
• Veg Or Salad

Before Bed:
• Protein Shake (slow Release, Trec Whey Creamy Cocktail Or Reflex 3D Protein ) / Cottage Cheese Or NaturaL Low Fat Yoghurt

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Supplement Checklist & Their Benefits


Protein Powder Night
Essential for the repair of muscle fibers & build of new muscle mass, Can repair for upto 6 hours.
50% Extra Benefit
Protein Powder / Meal Replacement Daytime
Helps build and maintain muscle mass without the risk of accumulating fat tissue.
50% Extra Benefit
Test Booster
Helps the absorption of protein to the muscle to massively increase, muscle definition.
35% Extra Benefit
Creatine
For increased strength and gains.
15% Benefit
Pre Work Out
Pre Work Out will help stimulate the mind; increase energy levels give a better pump to enable you to get the best out of your work outs.
Post Work out Carbs
Post Work out Carbs Drink will help replace glycogen and electrolyte levels so you don’t feel tied or weak after a work out.
Post Work out Protein
Branched-chain amino acids (BCAA) stimulate the building of protein in muscle and possibly reduce muscle breakdown. It looks after your Muscles repairing them, can stop them losing size.
Joint Support
Looks after, lubricates and gives your Joints all they need and more tobe maintained and prevent injury or damage.


 

The Top Products We Recommend

 


Protein Powder Night Time – Recommended product:
Whey Creamy Cocktail – RRP: £29.99 Our Price: £19.99
Peptide Fusion / 3D – RRP: £79.99 Our Price: £49.59
Protein Powder / Meal Replacement Day Time – Recommended product:
Hard Mass – RRP: £44.99 Our Price: £29.99
Reflex Instant Mass – RRP: £59.99 Our Price: £33.75
Testosterone Booster – Recommended product:
TestoXpack – RRP:£74.99 Our Price £54.99
ZMA – RRP: £30.75 Our Price: £23.99
Tribulon Black – RRP: £27.99 Our Price: £17.99
Creatine Powder/Capsules- Recommended product:
Kre Alkalyn – RRP: £42.49 Our Price: £29.99
CM31250 – RRP: £14.99 Our Price: £9.99
Post Workout Carbs – Recommended product:
Vitargo – RRP: £19.99 Our Price: £14.99
Post Workout Protein – Recommended product:
BCAA Powder – RRP: £19.99 Our Price: £11.99
BCAA Capsules – RRP: £29.99 Our Price: £24.99
Pre Workout Energy Drink – Recommended product:
SAW – RRP: £54.98 Our Price: £27.99
Joint Support / Vitamins and Minerals:
Joint X Pack – RRP: £34.99 Our Price: £27.99
Multipack Sports – RRP: £15.99 Our Price: £12.99

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If you’re real serious into lifting weights and you want the best results then post workout nutrition is essential. I’m sure you might have heard this a thousand times but gaining strength and muscle doesn’t occur while you work out but, after during the recovery stage.

The exact opposite happens after a workout, your muscles are weaker because they have been torn down and have been damaged by an intense workout. So if your idea of post workout nutrition is eating hamburgers and fries then forget trying to make huge gains.

After a workout protein breakdown goes up and protein synthesis stays the same or slightly elevated. Also your glycogen stores (your muscles energy) have had a huge chunk sliced out of them.

Now if nothing is done about the protein breakdown, then muscle that could have been gained is not gained for a certain amount of time and muscle that currently exists is lost. This isn’t a pretty picture for anyone who is trying to gain some serious muscle or strength. Now if your glycogen stores aren’t replenished then you won’t be in peak condition next time you work out; meaning decreased energy during workouts leading to decreased gains.

Also if glycogen stores continue to stay low, then protein breakdown can still occur meaning a loss of muscle mass. And there is still more downfalls if your glycogen stores remain low. Since glycogen attracts water to your muscles, it is an important part in re-hydrating your thirsty cells which encourages muscular growth.

So basically in a few lines if your post nutrition is totally crap then your performance in your next workout will suffer, you won’t be at your peak or full potential, your gains will not be as good as they could be, and you could end up losing muscle along the way. So with all that in mind it is important to pay close attention to your post workout nutrition


What should my Post-Workout diet consist of?

This section is divided into two parts. What to have immediately after a workout and what to have about 1-1.5 hours later. The reason is because there are different things you need right after a workout and an hour or and hour and a half later.


IMMEDIATELY AFTER WORKOUT

It is very important you have a quick meal right after a workout. Now by meal I don’t mean buying a huge chicken and eating it. I mean a small meal that can be ingested and digested quickly. If you don’t consume this meal immediately then the certain benefits that could have resulted in taking in your meal are diminished and your condition worsens.
It is best that you consume a liquid meal since it is quickly absorbed. So basically right after a workout there are three main things you must replace, stop and elevate. These three things are:
Rapid replenishment of glycogen stores
Stopping protein breakdown
Highly elevating protein synthesis

 

1. Rapid replenishment of glycogen stores

First thing I will talk about is rapid replenishment of glycogen stores. This is one of the most important things you can do in your post workout meal. Now to do this you need rapid digesting carbohydrates.

The carbohydrate that works best is dextrose. This is digested at a high rate and will replenish your glycogen stores. Now before you stop reading, because you think the carbs will make you fat, you’re wrong (If your one of those people, who are afraid of getting fat, well I assure you, you have nothing to worry about).

In exercise you burn calories, meaning you burn energy, meaning you used up your glycogen stores. Replacing your glycogen stores ensures you will be in peak condition next time you work out. Another reason why you won’t get fat is because if your diet is good, then you will be taking in less calories than you burn (if your diet is well planned out).

So you’re just replacing calories that you have burned in your exercise. So as long as you make sure you are burning more calories than you replace, then you are alright.

Another essential role that this carbohydrate plays is making an insulin spike. When simple sugars like dextrose. is ingested, insulin is released into the blood stream. This is to make sure your blood sugar levels don’t get to high.

So right now there are two plus’s of taking in dextrose.. First you replenish your glycogen stores, meaning you will replace your energy ensuring you are good to go for your next exercise bout, and you create an insulin spike.

Insulin is highly anabolic at rest which means it builds muscle and puts an end to protein breakdown after exercise. So right about now your probably wondering how much do I take? Well for your post workout shake you should take in .8 grams of carbs per kg of body mass which is the currently recommended intake for an after workout shake.
This ensures that you will get an insulin spike while not getting to many carbohydrates. There is also a downfall to an insulin spike. Excess carbs that cannot be stored any longer are stored as fat. So you must be careful not to take in to many carbs (Follow the .8 grams of carbs per kg of body mass rule).

If you take in too many carbs right after a workout, you will get fat because your body cannot handle all those carbs so it stores it as fat. Also, if you keep creating an insulin spike too often, then your insulin sensitivity will decrease. This means your muscles have had insulin shoved in them too often so they start rejecting the insulin. Then you lose the benefits of insulin which is a nightmare.

Dextrose is very easy to get and cheap by the way! And also remember, create an insulin spike at the very max 2-3 times a day or your insulin sensitivity will go down.
The reason why 2-3 times a day is because before I mentioned insulin is anabolic at rest and anti-catabolic (stops protein breakdown) right after exercise. So right after a workout you stop protein breakdown with insulin and during meal times a few hours after your workout or before, you start building muscle by creating an insulin spike.

But you must work out for insulin to help you in building muscle. You can’t just watch T.V and make an insulin spike and expect to build huge muscle. You will just get fat because you will probably take in more calories than you burn because you don’t exercise/workout.

 

2. Stopping protein breakdown

Stopping protein breakdown is pretty easy. The answer is insulin. See? You kill two birds with one stone. By creating an insulin spike you also stop protein breakdown. But your post workout shake isn’t complete yet. Just taking carbs won’t cut it. You must have protein to aid in stopping protein breakdown, repair muscles, and build muscles. So for your own sake take .4 grams of protein per kg of body mass.

Now, this ratio of carbs and protein have an effect on each other. Taking this ratio of protein and carbs boost insulin levels twice the amount than if you just have carbs alone. So protein and carbs work together to boost insulin levels through the roof. There is also another benefit to insulin. It opens up blood vessels, meaning more nutrients, amino acids and carbs that will be transported faster. So basically creating an insulin spike is a must after a workout.

 

3. Highly elevating protein synthesis

The last thing you must do is increase protein synthesis. This is a very important piece in recovery since if you don’t start building muscle, then how will you make muscle or strength gains? So how do we do this? Well first of all after a workout protein synthesis stays the same or goes slightly elevated, so you don’t have to freak out about it dipping low.

So now how do you jack it up? Well again insulin comes into play. See? Insulin works wonders. Now it can jack up protein synthesis. But if you want better results then you must do more than just have high insulin levels. There is one more piece that muse be done to a huge spike in protein synthesis.

You must have a high level of essential amino acids. You can get these through BCAA supplementation which provides essential amino acids which help in getting a huge boost in protein synthesis. With just insulin, protein synthesis increases 50%. With BCAA supplementation alone protein synthesis increased by 200%. But with both insulin and BCAA supplementation protein synthesis increased by 400%. Now that’s a huge difference so its worth getting BCAA and insulin in your blood to jack up protein synthesis.

 

Supplements to use in your protein shake…..AFTER WORKOUT
WHEY PROTEIN – This is essential in creating an insulin spike and helping to build new muscle. This is a must if you work out. Remember to take .4 grams of protein per kg of body mass.

 

DEXTROSE – This is also very important in creating an insulin spike. It also aids in rapidly replenishing glycogen stores, It is very cheap and you can buy them in almost any store. This is also a must. Remember .8 grams of carbs per kg of body mass

 

BCAA – This is also very important in increasing protein synthesis. If you want to gain muscle faster, then this is the supplement to do it.

 

CREATINE – During your insulin spike, if creatine is present in the blood, the creatine gets shoved into the muscle with your insulin. Creatine increases your ATP energy stores quicker than letting your body replace it by itself.

 

L-GLUTAMINE – helps and aids in the recovery process.

 

What to eat….1-2 hours after workout
This is when you have an actual meal. Not just a shake. For this meal there are two options. Creating another insulin spike for anabolic effects at rest or using slow burning G.I carbs with protein. This meal isn’t as complicated as what you have immediately after a workout.
We don’t like doing an insulin spike here. We like to do it when We wake up and after a workout when insulin sensitivity are highest. That’s two insulin spikes which is the max amount for Us. Now for this meal We like slow burning carbs. This ensures that it doesn’t raise Our insulin to high so that You don’t start gaining fat and decreasing insulin sensitivity.
We also have protein in this meal which adds extra protein to the diet to further assist the body in building and repairing muscle tissue.
So with all that said, this is basically what We recommend you eat 1-2 hours later.
Re-hydration is also important in recovery and water should be consumed in this meal also. Especially if you are taking creatine, caffeine, or whey which all dehydrate your body.

 

Foods that have a low G.I or burn slow are:

Pasta, Whole wheat breads, Sweet potatoes, Brown rice…

Foods high in protein

Chicken breasts, Lean beef or any kind of meat low in fat, Fish, Eggs, Nuts


 

The Supplements We Recommend Which Can Be Found on Our Website

Post Shake / AfterWork Out

Whey Protein –
Whey 100 1500g 50 Servings (Many Flavours) RRP:£43.49 Our Price £34.99
Instant Whey 2200g 88 Servings (Many Flavours) RRP:£82.99 Our Price £49.59

Dextose / Vitargo –
Vitargo – 1050g 15 Servings (Many Flavours) RRP: £34.99 Our Price £27.99
Max Carb 3000g 40 servings RRP:£37.99 Our Price £27.99 – £1.20

BCAA`S –
G-Force Tablets – 180 caps RRP: £24.98 Our Price £19.99
Bcaa High Speed 300g 30 Servings RRP: £29.99 Our Price £19.99

Creatine:
Kre Alkalyn Powder- 200g – RRP: £42.49 Our Price £29.99
CM3 Tablets- 180 Caps – RRP: £23.49 Our Price £17.99

L-Glutamine
Trec L-Glutamine Powder- 250g- RRP:£20.25 Our Price £14.99
Reflex L-Glutamine Powder- 250g RRP: £34.99 Our Price £18.39

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