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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What the Science Says About Supplement Choices for Men & Women Walk into any gym and it won’t take long before you overhear someone chatting about supplements. And it’s usually over a shaker full of something vaguely chalky. Whey protein, creatine and L-carnitine are the holy trinity of gym-floor chat….
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When clients come to us, they start out wanting it all. They want more muscle, less fat, better energy and maybe even a few visible abs. And they want it in the shortest possible time. And while resistance training has always been the go-to for body recomposition, there’s growing interest…
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The Hidden Role of Muscle Fat When we think of performance decline, especially in clients with type 2 diabetes, we may chalk it up to age, poor recovery or not enough training. But what if we’re missing the real culprit? A recent study published in the Journal of Cachexia, Sarcopenia…
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The Other Side of Weight Loss When most people think about successful weight loss, they picture shrinking waistlines, better-fitting clothes, and improved overall health. And it’s true, effective weight-loss treatments including modern medications like GLP-1 receptor agonists (such as Ozempic and Wegovy) and surgeries such as gastric bypass, have transformed…
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