Pre-sleep nutrition: boost muscle recovery before bed
Protein before bed can support overnight recovery, but it isn’t compulsory. Here’s what the research shows and when a pre-sleep serving earns its place.
Lysine, tyrosine and beans, oh my! Amino acids explained
Amino acids sound complicated because supplement companies prefer them that way. Here’s what lysine, tyrosine, BCAAs and EAAs do, where to find them and whether you need more.
Amandean marine collagen review: is it worth it?
I tested Amandean Premium Marine Collagen for three months. Here’s what I noticed, what the evidence really says and who this fish collagen is worth considering for.
Does drinking water help build muscle?
Water won't build muscle for you, but turning up dehydrated can make good training harder. Here's how to handle hydration without overcomplicating it.
Creatine: the good, the bad and the bulked-up
Creatine can help you train harder and make slightly better progress, but the internet has turned a useful supplement into a circus. Here’s what it does, how much to take and which side effects are worth caring about.
How to feel like you got a good night’s sleep, even when you didn’t
One bad night doesn’t have to ruin your day or your training. Here’s how to manage fatigue, adjust your workout and avoid making tonight’s sleep worse.
How much muscle can you gain in a month?
Beginners can build muscle faster than experienced lifters, but the scale rarely tells the full story. Here’s what a realistic month looks like.
The benefits of bone broth for muscle growth, joints & more
Bone broth is nutritious, comforting and wildly overpromoted. Here’s what it may do for your muscles, joints and gut, plus what the evidence doesn’t support.
How to support your immune system and mood over winter
Winter can make good habits harder without making you helpless. Here’s how sleep, movement, daylight, food and sensible supplements can support your immune system and mood.
How to time protein intake for optimal strength gains
Protein timing matters less than your daily total, but it can still be useful. Here’s when to eat around training, before bed and across the day.
How to Build Strong Bones for Life
Did you know that bones are living tissues? Although we often think of bones as lifeless mineral structures, they are, in fact, dynamic tissues that are constantly changing throughout our lifespan.
Intuitive eating: the pros and cons
Intuitive eating can help rebuild trust around food, but it isn’t effortless. Our choices are shaped by appetite, habit, upbringing, environment and the goals we’re working towards.
Pre-workout nutrition: what to eat before training
What you eat before training can help, but the right choice depends on when you’re training, what the session involves and what your stomach can handle.
How to lose the last 10 pounds of stubborn body fat
The final 10 pounds often move slowly because your body is smaller, your energy needs have changed and the margin for error is tighter. Here’s how to adjust the plan without crash dieting.
Male body types. What yours tells you.
Ectomorph, mesomorph and endomorph came from a man in 1940 who thought he could spot a criminal by his shoulders. Here's what your body type actually tells you, and what it doesn't.
Easy workout and nutrition tips for a busy lifestyle.
When life gets busy, you don’t need to abandon training or force an impossible routine. Build a smaller plan you can actually repeat.
9 reasons you’re always tired
If you’re constantly tired, the cause may be sleep, stress, food, training or something that needs checking. Here are nine sensible places to start.
Is sugar bad for you?
Sugar can fit into a healthy diet and even support demanding workouts. Here’s what it does in your body, when it helps and how much is too much.
How to speed up your recovery after exercise
Recovery starts with training you can adapt to, enough food and fluid, proper sleep and time. Here’s what helps after exercise, and what’s mostly theatre.
The 5 biggest mistakes skinny guys make when bulking up
Eating more is not enough. Fix the five common mistakes that keep a bulk stuck, then use your weight trend and training log to adjust it.