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Pro-level recovery for everyoneUsed by pro athletes, coaches & physios

Recover faster & train harderBenefits of a 10min massage in just 30s

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Pro-level Recovery for Everyone

Georges "Rush" St-PierreUFC Welterweight Champion

Massage is a vital part of your essential health and effective recovery can significantly increase performance.Designed and engineered by leading doctors, physios and coaches TimTam brings professional recovery to everyone.

Used daily by everyone from pro athletes to casual gym-goers, it improves recovery and performance, whatever level you play at.

"I use the Power Massager to help reduce fatigue and tiredness."


recover faster & train harder

Dr Kelly StarrettPhysiotherapist & New York
Times Bestselling Author

Massage is a vital part of your essential health and effective recovery can significantly increase performance.

Power massage for muscle injuries can speed up recovery times by up to 30% and regular massage after training can significantly improve performance - even for elite athletes.

Ten minutes with the Tim Tam leaves me feeling like I just had an hour long deep tissue massage


our customers love us

2044 have rated us

Awesome product bought it for my dad almost ended up keeping for my self, will buy another one soon

Great massager!

We love our new TimTam!! Easy to use & it works! My husband & I are in our early 50 & are in the food service industry. The TimTam helps with fatigued & overworked muscles. Extremely pleased with it!

Thankful for you and your massager.

Definitely worth every moment. Thank you for this clever build, design, and everything that come with it. As an active family with four little ones, there isn’t too much time to relax, and when we do, it’s with the Tim Tam. Haha.

All New Power Massager

Power Massager Pro

Great product

Early Remarks

We have not used it extensively enough to give a confident star rating. However early indicators show it to be effective at relieving certain trigger points as well as relieving tight or tense muscles

Power Massager Pro

TimTam Pro

Love everything about this product. The different speeds are great. Love the heated tip and all the attachments.

Great gift

I bought it for my 17 year old son who is very serious about lifting! He uses it daily and loves it!

Love the All New Tim Tam!

I train often, getting older and I've heard Coach Firas talk about this for a long time. I do quite a bit of myofascial release already and this is easily the most effective tool. Love the portability and ease of use. I recommend it to anyone who wants to feel better and help recovery, not only from training but everyday activities.

Game changer

Hans down the most powerful and effective power massager I have experienced. Using it has mitigated down time and voided injury on multiple occasions 10/10 would highly recommend


I use this every time I go to jiu jistu class and it does serve me very well. :))

Great product

Strong massager
Very strong and somewhat deep massage

Awesome machine

Worth the money. I use mine regularly for knots, tight spots or just to get the blood flowing in an area of my body. Happy I have it!


Don't have to go anywhere to get a massage and I can hit all the spots I need by myself.


Great machine for post workouts and long work days. It’s hard to get my shoulder myself, but my husband helps with my hamstrings and back. Would recommend!

Power Massager + Pulse
Best thing I bought this year

Read reviews from many models, so glad I picked the right one for me. Amazing stall pressure, good battery, makes a little noise. So happy i bought it

great tasting protein!

Mixes really well with walmondmilk and pb2 powder, my favorite go to snack or post training shake!

Perfect late night focus and clarity!

Love this product! Clean mental focus/energy without jitters. For international sales, this helps me with work late hours but does not keep me awake at night.

A Healthy Necessity

I take fish oil to keep my body healthy and feeling its best. Consistency is key with this. My joints feel great and inflammation is down! Plus, fish oil is quality stuff with no fishy aftertaste or burps that you normally get with other supplements.

Great Focus!!

I use this supplement to keep me focused for work later in the day. It is just the boost of mental clarity I need to get through that mid-day fogginess, without taking some other artificial energy that will keep tossing and turning all night.

Must-Have for Recovery

This stuff is amazing! I loaded my first two bottles in one month as recommended and my sleep/recovery quality seemed to drastically improve. I train around 6x per week and Power + Performance really helps with the heavy loads on my knees and shoulders.

Great Taste!

Great, natural flavor! Dissolves in my morning coffee with a few stirs and the chocolate gives it an amazing mocha flavor. So glad I was introduced to this protein!

View More

February 19, 2021 6 min read

Body composition is the proportion of lean body mass to fat mass in the body; mostly referred to as a person’s body fat percentage. A common misconception is that this can be manipulated through training, weight loss supplements, apparel, or topicals alone. While training definitely plays a large role in muscle development, the calories in your diet are second to none regarding weight loss or weight gain. 

A calorie, or kilocalorie (kcal), in nutrition refers to the amount of energy that is required to raise the temperature of 1 kilogram of water by 1℃.¹ This metric also measures energy our bodies use throughout the day and take in our diets. The ratio between our calorie intake and expenditure, or “calories in vs. calories out”, explain how weight loss and weight gain occur. 

Not all calories are created equal. In a more detailed look, the types of food and where the calories come from in those foods matter. Whole foods are made up of macronutrients, micronutrients, and water. The three macronutrients are carbohydrates, proteins, and fats. Each has their own caloric weight and are necessary for different processes in the body; which highlights the importance of a well rounded diet. There are also differences in how our bodies’ convert these nutrients to energy or store them. Here are the caloric weights of each macronutrient:

  • Carbohydrates - 4 calories per gram
  • Proteins - 4 calories per gram
  • Fats - 9 calories per gram
  • Alcohol - 7 calories per gram (no nutritional value and considered “empty calories”)

Micronutrients are the vitamins and minerals that help the body function properly, but they do not provide calories. For the sake of this article, we are simply looking at calories.

Needs Analysis

In order to understand this concept, we must first understand that every person’s body is different. People cannot simply choose to eat the same amount of calories and expect to weigh and look the same. The rate of metabolism, responsible for converting and using energy, is affected by aging, gender, weight, and health. All these characteristics affect the amount of calories needed for the body to function. 

  • Age - metabolism slows as we age
  • Gender - males generally need more calories than females
  • Weight - Muscle mass uses more energy than fat mass. The more you have, the more calories you need to maintain that weight.
  • Health/Genetic considerations - certain metabolic health conditions affect the metabolism like Diabetes, Hypothyroidism, Grave’s Disease, low testosterone, and more. 

These factors are mainly responsible for our bodies’ basal metabolic rate (BMR), also known as resting metabolic rate (RMR). The difference of the two are negligible for this article.

Calorie Expenditure

BMR is the amount of energy, or calories, required to keep our bodies’ functioning at rest. According to the National Academy of Sports Medicine, BMR contributes around 65 to 70 percent of your total daily energy expenditure (TDEE).² The amount of daily physical activity adds to that energy TDEE. Before new innovations like fitness trackers came to market, a person or dietician would rate activity level on scales ranging from sedentary to highly active. This would then be plugged into an equation, along with personal descriptions (influencing BMR) to estimate the TDEE. Thermic effect of food (TEF) is minimal and often overlooked, but is the last contributor to energy expenditure. Driving many claims of “fad diets” nowadays, this concept ties back into what was touched upon above regarding macronutrients and their differences in the body. For example, protein requires more energy for the digestive system to break down than carbs; averaging around 10 percent of TDEE from TEF.² 

To reiterate, that is diving too deep for the scope of this article and the focus remains on BMR and physical activity as contributions to TDEE. Basically, your personal TDEE is equal to the required amount of calorie intake necessary for your body to maintain its current weight.   

Weight loss vs Weight Gain

Now that you have a foundational understanding of caloric intake and energy expenditure, let's take a look at how this affects your weight. Without consideration for macro percentages, your diet must consist of the same amount of calories equal to your TDEE in order to maintain its current weight. 

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To gain weight, normally desired in the form of muscle mass, you need to eat more calories than your body “burns” per day. This will cause the body to convert the extra calories into fat storage or muscle growth, depending on physical activity levels and types. This is known as an anabolic state. Physical activity will help to use this caloric surplus to fuel muscle development instead of fat storage.

To lose weight, normally desired in the form of fat mass, you need to eat less calories than your body burns per day. This directs your metabolism to begin breaking down its own stores (fat muscle, glycogen) for energy, known as a catabolic state.

For a long time, guidelines suggest the 3,500 calorie rule when attempting to gain or lose weight. Basically, this means that you add or subtract 500 from your TDEE to get your calorie intake per day. The result is a caloric surplus or deficit of 3,500 calories per week, equivalent to 1 pound of body weight.³ Although further research suggests that results are variable, like metabolism; it is still a great place to start in order to grasp the concept. 

Risks Associated with Extremes

Yo-Yo Dieting and “Starvation Mode”

Cutting calories in extreme amounts may result in quick initial weight loss, however over an extended period of time the body will switch over to using muscle mass. Imagine being trapped in a desert for a long time. Your body does not know when its next meal will come and goes into “starvation mode”, or “adaptive thermogenesis”. In order to preserve energy, it will save fat mass and break down muscle mass for energy because muscle maintenance requires more energy.

As you know now, muscle influences metabolism and TDEE. A decrease in muscle mass is technically weight loss, but not the kind most people are looking for. Problems don’t just stop there either. When you hit your “goal weight”, your body has already adjusted to the extremely low caloric intake, thus resulting in a slowed metabolism. So unless you plan to starve the rest of your life, you will be eating a surplus of calories when you stop dieting. And that’s where the rapid weight gain (fat mass) comes in. Body weight fluctuates up and down like a yo-yo. 

Discomfort, Disorder, and Disease

On the other hand, attempting to gain weight too quickly through excessive daily intakes can also have numerous consequences. In the short term, you may gain some extra fat and muscle, while experiencing some strain on your digestive system. However, a calorie overload for lengthy periods may result in too much excess fat mass. Overweight individuals tend to have higher risk factors for metabolic and cardiovascular disease. In fact, in 2020 the World Health Organization (WHO) stated that “Obesity has reached epidemic proportions globally, with at least 2.8 million people dying each year as a result of being overweight or obese.”


Have a goal and don’t know where to start? It’s true that most of your efforts toward a weight related goal need to start in the kitchen. The calories you eat and the calories you burn is the foundation of any proper diet. Even if you don’t have the money for a dietician, personal trainer, or expensive metabolic lab tests; you can find other ways to dial in your eating habits. 

Try one of the numerous tracking apps to help you estimate your TDEE and monitor your intake of calories and macros. This will help grasp how much you are currently eating as well as the nutrients you are lacking. If you find yourself not being able to eat the proper amounts due to time or feeling too full, try  supplementing what you need. The goal is to spread your calories over 4-6 balanced meals throughout the day to sustain energy levels and avoid over eating. Also, pay attention to how you look in the mirror as opposed to the numbers on the scale. Water, timing, and density of muscle/fat can influence your weight on the scale. So, it’s best to weigh yourself once a week instead of once a day. Ultimately, you never want to go too quick or too strict with anything or you risk falling off the wagon. Remember, slow and steady wins the race!