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.

How much you need, what counts, and the one check that beats every rule of thumb. Most people are neither as dehydrated nor as at risk as the marketing suggests.

Macros get the attention and micronutrients cause the problems. Four are worth checking, and iron is the one most often both deficient and over-supplemented.

Fasted exercise does burn more fat during the session. It does not produce more fat loss over time, and the gap between those two sentences is the whole topic.

Most meal prep fails in week three, from boredom. A component system beats seven identical boxes, and takes about the same time.