Protein has become one of the most talked-about nutrients in recent years. Walk into any supermarket and you’ll see foods and drinks labelled “high in protein” , including products you wouldn’t typically expect to contain protein, from chocolate bars and breakfast cereals to bread rolls (!). But is there genuine value behind this high-protein trend, or is it simply a marketing tactic? Why is protein important? Protein plays an important role in almost every system in the body

CrossFit is a multimodal training methodology that combines high-intensity functional movements, strength, power, and endurance. (1) Despite the demanding nature of daily workouts (WODs), many recreational and competitive athletes do not adequately fuel for training. Nutritional habits are often shaped by anecdote or popular diet trends rather than research evidence. Although research on nutrition specifically for CrossFit is still developing, recent research provides key rec

During strength training, the range of motion (ROM) achieved during movements can influence muscular adaptations. Over recent years,...

Ever struggled to walk down the stairs after leg day? Delayed onset muscle soreness (DOMS) is commonly experienced after strength training or strenuous exercise. But is there anything that is scientifically proven to help prevent or manage DOMS? What causes DOMS? DOMS is caused by microscopic muscle tears and damage, typically from performing eccentric muscle contraction movements, high intensity exercise or after doing exercises not accustomed to. Eccentric contractions invo

Branched chain amino acids (BCAAs) have gained popularity among regular gym-goers, bodybuilders and athletes. In 2022, the BCAA supplement market was valued at around £1 billion and is estimated to reach £1.95 billion by the end of 2032. But, are they effective and worth the hype? What are BCAAs? Amino acids are the building blocks of protein - an essential macronutrient required for many bodily processes, notably muscle growth and repair. There are 20 amino acids in total, a

Many women report cravings before and during their period, especially for sweet, sugary foods. Here we explore the potential reasons for why this can happen and how you can best manage your cravings. The impact of hormones during the luteal phase Studies show that some women have higher cravings for high fat and high sugar foods during the luteal phase (second half of the cycle) compared to other phases of the cycle. (1,2) As explored in our previous blog , there’s evidence t

Ever wondered why you're eating more food before your period? We explore how the flactuation of hormones during the menstrual cycle...

Sports science research has long been undertaken with male participants and findings generalised to females. However, we know there are...

Carb loading is an effective strategy to improve performance in endurance events/races. Some people often think carb loading means eating...

There is no single food or supplement that can lead to weight loss. Whilst you may see initial weight loss from diets which drastically...

You may have seen workouts and exercises promoted as fat burning. Even certain machines at gyms suggest workouts in fat-burning zones....

You may know that what we eat and drink can affect our heart, liver and other organs. However, did you know that our diet can also...

1. Plan ahead Use the weekends to plan your meals for the week. Note down what meals you plan to have and create a list of ingredients...

During exercise, your body uses up it’s energy stores, whilst muscle tissue also becomes damaged and breaks down. You will likely also...

Carbohydrates are our body's main and preferred source of energy for exercise. But, is it necessary to eat something during your...

What we eat before a workout or training session can have significant impact on performance during your session. The wrong foods,...

Many people often enjoy alcoholic beverages throughout the week, over the weekend and/or on special occasions. Regularly drinking alcohol...

Nutrition labels are a great tool to compare nutrition profiles of food and drinks. By law, the majority of pre-packaged products provide...

With our long working days and busy schedules, it's easy for days to pass by without doing any physical activity. Exercise has many...

There have been many reports suggesting foods which can boost the immune system or prevent Covid-19. As a novel virus, there is currently...