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Nutrition & Training Blog
Unbiased, evidence based information and guidance for your fitness & nutrition journey.
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5 min read
How to calculate your maintenance calories
Understanding the fundamental concept of maintenance calories, and calculating it, is crucial for achieving your fitness goals.


5 min read
The 3 Essential Steps of Muscle-Building Nutrition
Follow these 3 simple steps with your diet to build muscle optimally.

6 min read
Everything you need to know about Protein
Protein is the key nutrient for any fitness goal, whether it's fat loss or muscle building. Understand what it is, and how much you need

7 min read
Optimising the Food Environment for Longterm Success
A practical guide to build new Eating Habits. Given the importance of diet to your health, ensuring that the food environment is...

6 min read
How to get more fruit and vegetables into your diet
Six strategies to increase your daily intake "Eat like an adult" Heathy habits are learned just as unhealthy habits are. They're learned...

4 min read
Habit Building for Long Term Results
Your guide to building habits to achieve your goals and make them stick. Habits are defined as actions that are triggered automatically...


4 min read
Hydration for Active Individuals & Athletes
Your Hydration Guide We all know that water is the fluid of life. We've been told that it's important for our overall health - but why?...

3 min read
Performance plates
Sports and Training Nutrition - Fuelling for the work required All of us have a minimum daily requirement of energy intake to fulfil...


1 min read
Spanish Zucchini Frittata
Introducing the best all-rounder dish on the planet. With 21g of protein for 377 calories, and taking just 10minutes to prepare, this is...

6 min read
Energy Balance
The foundation that dictates body weight, on which all other factors are predicated If we look at the nutrition pyramid here, we can see...

9 min read
Macronutrients - Protein, Carbs & Fat
"We eat foods, but we do not eat nutrition or nutrients. The food we eat is part of our nutrition and contains nutrients." JEUKENDRUP,...

10 min read
Nutrition for Training & Performance
A guide to optimising and recovering from training Performance nutrition can be thought of as the manipulation of nutrients to support...
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