Many women worry that low oestrogen means poorer returns from strength training. A new controlled trial gives some reassuring news in that the immediate muscle-building response switched on by lifting and protein still happens when oestrogen is low. As a personal trainer, this has an impact on day-to-day programming and…
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Why Food and Training Still Matter for Clients with Obesity, Prediabetes and Type 2 Diabetes Medications like semaglutide (Ozempic & Wegovy) have made a big splash in the world of weight loss. Appetite drops, the scales move and clients often feel they have found the missing piece. Yet weight loss…
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Protein is often talked about in terms of building muscle. Which is true, but it’s not the full story. Beneath the muscle lies a network of connective tissue, tendons, ligaments, fascia and cartilage that keeps everything working smoothly. These structures transmit force, provide stability and protect the joints during movement….
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For years, the idea that real strength requires meat has been repeated in gyms, coaching manuals and sports nutrition conversations. Animal protein has long been considered the gold standard for building muscle and many assume plant-based diets just can’t match it. But with more clients choosing vegan diets for health,…
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Getting enough protein sounds simple on paper. Just eat your target grams per day, hit your macros, job done. But ask anyone who’s tried to boost their intake for training or fat loss and you’ll hear a different story. It’s not just about eating more chicken or shaking up another…
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Rethinking Post-Workout Recovery You can’t miss them on the shelves. Those flashy bottles promising faster recovery, better performance and endless energy. Sold as the post-workout must-have, these drinks often slip into routines without a second thought. But just because something’s popular doesn’t mean it’s ideal. New research is raising questions…
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A PT’s Guide to Dosing for Performance If you’ve been going to the gym for a while, you may have noticed that caffeine is the unofficial mascot of the fitness industry. Whether it’s in your client’s morning coffee, their pre-workout or the energy drink they’re clutching at 7pm (eeek), caffeine…
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We’ve all seen it, clients buzzing with excitement because they’ve finally shifted a few kilos. The number on the scale is going down and everything seems to be on track. But then the complaints start trickling in. “I feel a bit weaker,” “my lifts have stalled,” or “I just feel…
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Why Training Type Should Shape Your Nutrition Strategy Let’s get one thing straight, your body isn’t a machine that runs on the same settings day in day out. The way you train, whether that’s long-distance running, Olympic lifting, CrossFit or a steady programme of strength and hypertrophy, places unique demands…
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It’s a familiar worry among clients and trainers, that working out makes you ravenous. The assumption is that the harder you train, the more you’ll want to eat. Before long any calorie deficit will be wiped out by an uncontrollable craving for crisps, pasta or that mysterious third helping of…
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