Nutrition

How much protein you actually need, where the evidence stops and marketing begins, and how to hit the target without living on chicken and rice.

Carbohydrates are the fuel your hardest sessions run on. Here is how many you need, when they matter most, and where low carb approaches fit.

Meal timing matters far less than the supplement industry implies, and slightly more than the sceptics claim. Here is where the line actually falls.

Building muscle on a plant-based diet is entirely achievable. It needs slightly more protein, more variety of sources, and attention to four specific nutrients.