Strathlon Guides
Evidence-based, plain-English guides to training, eating and recovery, built on well-established exercise and nutrition science. Each one comes with real worked examples and the common myths corrected. General education rather than medical advice: everyone is different, so check with a qualified professional for anything specific to you or any health condition.
Prefer to browse everything in one place: guides, posts and stat explainers, filterable by topic? Open the Library.
Looking for what a specific number in the app means? See Understanding your stats for the plain-English explainers behind your metrics. Want a plan to go with them? Strathlon builds your workout plan, sets a nutrition plan that follows it and tracks your progress, fitted around your sport if you play one: see how it works.
Training
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How muscle actually grows: progressive overload, effort and recovery
What really drives muscle growth: training close to failure, adding a little over time, and giving your body the recovery to adapt. The fundamentals, with a worked overload log and the "lifting makes you bulky" myth put to rest.
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Why these exercises are in your sport block
The physical quality behind every exercise in a sport-specific accessory block, from rotational power and shoulder care to single-leg strength, acceleration, landing control and grip, with the training research behind each one.
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Nutrition
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Fat loss is one equation: energy balance, deficit size and patience
Fat loss comes down to energy balance. How big a deficit tends to work, why the scale bounces around, why plateaus happen, and why slower is usually more durable, with a worked example and no crash-diet promises.
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Eating for results, without a diet
You don't need to weigh food or count every calorie. A simple half-plate method built around protein, fibre, vegetable volume and sensible portions: enough structure to see results, without the admin.
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Recovery
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Recovery is where results happen: sleep, rest days and stress
Adaptation happens after the session rather than during it. Why sleep, rest days and managing stress matter as much as the training itself, plus deloads, alcohol and the honest signs you may be doing too much.
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The habit beats the perfect workout plan
A good-enough routine you keep up tends to beat a perfect workout plan you abandon. Aim for better not perfect, never miss twice, and build a week you can actually repeat: the quiet driver behind almost every result.
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For women
Supplements
Myths
Sports fuelling & performance
Evidence-based fuelling, hydration and recovery for every sport Strathlon supports. Filter the full Library by sport →
Endurance
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Fuelling & performance nutrition for running
A deep, evidence-based guide to fuelling for running: daily carbohydrate, the pre-run meal, in-race carbs per hour, multiple-transportable carbohydrate at high rates, carb-loading, sweat-rate hydration, gut training, recovery and the risk of under-fuelling (RED-S).
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Fuelling & performance nutrition for cycling
A deep, evidence-based guide to fuelling for cycling: daily carbohydrate, the pre-ride meal, on-the-bike carbs per hour, multiple-transportable carbohydrate up to ~90 g/h (and beyond), carb-loading, sweat-rate hydration, gut training, recovery and the under-fuelling and bone-health risk (RED-S) in lean cyclists.
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Fuelling & performance nutrition for triathlon
A deep, evidence-based guide to fuelling for triathlon: daily carbohydrate, race-week carb loading, the pre-race meal, fuelling across swim-bike-run, the bike as your main eating window, carbs per hour up to ~90 g via multiple transportable carbohydrates, hydration and sweat in the heat, gut and brick training, recovery, and the under-fuelling (RED-S) risk in lean triathletes.
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Fuelling & performance nutrition for swimming
A deep, evidence-based guide to fuelling for swimming: daily carbohydrate for high training volumes, fuelling twice-a-day sessions, the pre-pool meal, poolside carbohydrate, why swimmers still sweat and must hydrate, recovery carbohydrate and protein, and the risk of low energy availability and RED-S.
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Fuelling & performance nutrition for rowing
A deep, evidence-based guide to fuelling for rowing: daily carbohydrate for high training volumes, protein for power output, fuelling the 2k and long ergs, hydration, recovery between two-a-day sessions, and a safety-first look at lightweight weight-making and RED-S.
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Fuelling & performance nutrition for skiing and snowboarding
A deep, evidence-based guide to fuelling long cold days skiing and snowboarding: why cold and altitude raise energy needs, steady all-day carbohydrate, warm little-and-often fuelling, the hydration everyone neglects (cold-induced diuresis, dry thin air, blunted thirst), altitude and appetite, and recovery.
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Combat sports
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Fuelling & performance nutrition for Boxing
An evidence-based guide to fuelling for boxing: making weight the safe way with gradual fat loss, the real risks of hard water cuts, how to rehydrate and refuel between weigh-in and the bell, carbs for sparring and rounds, protein to protect muscle, and RED-S risk.
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Fuelling & performance nutrition for MMA
A deep, evidence-based guide to fuelling for MMA: fuelling striking and grappling in camp, protein to protect muscle during a cut, making weight the safe gradual way, the 24–36h weigh-in window and rehydration, and the real risks of rapid weight cutting and RED-S.
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Fuelling & performance nutrition for BJJ / Grappling
An evidence-based guide to fuelling for Brazilian jiu-jitsu and grappling: carbohydrate for high-intensity rolling, protein for repair, hydration, and safe weight management for divisions, with the same-day weigh-in problem that makes aggressive cuts riskier than boxing or MMA.
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Fuelling & performance nutrition for wrestling and judo
An evidence-based, safety-first guide to fuelling for wrestling and judo: the real dangers of rapid weight cutting, gradual weight management, rehydrating and refuelling in the weigh-in window, energy for repeated matches, protein to protect lean mass, and RED-S.
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Team sports
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Fuelling & performance nutrition for football (soccer)
An evidence-based guide to fuelling football (soccer): repeat-sprint glycogen depletion over 90 minutes, carbohydrate loading before a match, the half-time top-up, hydration across a game, a match-day fuelling timeline, and post-match glycogen and protein recovery.
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Fuelling & performance nutrition for rugby
A deep, evidence-based guide to fuelling for rugby: daily carbohydrate for repeat high-intensity work, protein to build and hold match mass, match-day glycogen and carb-loading, carbs and fluid across 80 minutes, and recovery from heavy contact with carbohydrate, protein and sleep.
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Fuelling & performance nutrition for field hockey
A deep, evidence-based guide to fuelling for field hockey: the repeat-sprint demands of four quarters, muscle glycogen across a match, daily carbohydrate, the pre-match meal, in-game carbohydrate and mouth rinse, hydration on turf in the heat, and refuelling between matches in a tournament.
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Fuelling & performance nutrition for basketball
An evidence-based guide to fuelling for basketball: a repeat-sprint, jump-heavy indoor sport.
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Fuelling & performance nutrition for netball
A deep, evidence-based guide to fuelling for netball: the stop-start court demands, daily carbohydrate, the pre-game meal, quarter-time top-ups, indoor hydration, tournament and back-to-back recovery, and a supportive note on energy availability, RED-S and the menstrual cycle.
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Fuelling & performance nutrition for handball
A deep, evidence-based guide to fuelling for handball: an indoor intermittent team sport of repeated sprints, jumps and throws.
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Fuelling & performance nutrition for water polo
A deep, evidence-based guide to fuelling for water polo: the repeated-sprint glycogen demand of eggbeater, sprint swims and wrestling, daily carbohydrate, the pre-match meal, poolside and between-quarter fuelling, why you still sweat in the pool, tournament recovery, and the risk of under-fuelling (RED-S).
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Fuelling & performance nutrition for lacrosse
A deep, evidence-based guide to fuelling for lacrosse: a running-heavy, repeat-sprint field team sport.
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Fuelling & performance nutrition for futsal
A deep, evidence-based guide to fuelling for futsal: the very high intensity of indoor 5-a-side, why it drains glycogen fast, daily carbohydrate, the pre-match meal, in-game carbs and the bench, indoor-court hydration, recovery between matches on a tournament day, and the under-fuelling trap.
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Fuelling & performance nutrition for American football
A deep, evidence-based guide to fuelling American football: energy for big, collision-loaded bodies, daily carbohydrate for repeated explosive plays, protein and safe mass gain for linemen and skill positions, pre-game fuelling, and the serious heat-illness and hydration challenge of playing in pads.
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Fuelling & performance nutrition for touch rugby
An evidence-based guide to fuelling for touch rugby: a non-contact, repeat-sprint field sport.
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Fuelling & performance nutrition for ice hockey
A deep, evidence-based guide to fuelling for ice hockey: a shift-based power sport. Daily carbohydrate for repeated shifts, the pre-game meal, fuelling on the bench, the surprising sweat and sodium loss under the gear, recovery for back-to-back games, and how goalies differ from skaters.
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Fuelling & performance nutrition for Ultimate Frisbee
A deep, evidence-based guide to fuelling for Ultimate Frisbee: a repeat-sprint field sport played as all-day tournaments.
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Fuelling & performance nutrition for volleyball
A deep, evidence-based guide to fuelling for volleyball: the repeat-jump power sport. Daily carbohydrate, the pre-match meal, carbs during long matches, hydration for indoor vs beach, fuelling and recovery across a tournament day, and protein for jump power.
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Racquet sports
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Fuelling & performance nutrition for tennis
A deep, evidence-based guide to fuelling tennis: the stop-start intermittent demands, carbohydrate before and during long matches, sweat and hydration in heat, sodium and cramp, and how to recover between matches and across a tournament day.
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Fuelling & performance nutrition for padel
A plain-English, evidence-based guide to fuelling for padel: a moderate intermittent doubles racquet sport.
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Fuelling & performance nutrition for squash
A deep, evidence-based guide to fuelling for squash: daily carbohydrate, the pre-match meal, carbs during long matches and tournaments, and the big one for a hot enclosed court: very high sweat and sodium losses, hydration, cramp and fast between-match recovery.
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Fuelling & performance nutrition for badminton
A deep, evidence-based guide to fuelling for badminton: daily carbohydrate for repeated explosive rallies, the pre-match meal, carbs per hour in long matches and tournament days, quick between-game energy, sweat-rate hydration in warm halls, caffeine, and between-match recovery.
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Fuelling & performance nutrition for table tennis
A deep, evidence-based guide to fuelling for table tennis: a fast-reaction, skill-based sport with a modest energy cost.
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Skill & precision
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Fuelling & performance nutrition for golf
An evidence-based guide to fuelling for golf: a four-to-five-hour walk on foot where steady blood sugar, hydration and concentration matter more than glycogen.
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Fuelling & performance nutrition for archery
An honest, evidence-based guide to fuelling for archery: a precision skill sport with very low energy demand.
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Fuelling & performance nutrition for gymnastics
An evidence-based guide to fuelling gymnastics: a strength-to-weight power and skill sport.
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Fuelling & performance nutrition for rock climbing
A deep, evidence-based guide to fuelling for rock climbing: the strength-to-weight tension, the serious under-fuelling and RED-S risk in climbing culture, daily carbohydrate and protein, fuelling long sessions and grip endurance, hydration, and why chronically under-eating to stay light backfires.
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Fuelling & performance nutrition for cricket
A deep, evidence-based guide to fuelling for cricket: daily carbohydrate and protein, the pre-match meal, steady blood sugar across a long innings, drinks-break and lunch/tea refuelling, hydration and sodium in heat and full whites, fast bowlers' higher loads, and recovery across multi-day and back-to-back matches.
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Fuelling & performance nutrition for baseball and softball
A deep, evidence-based guide to fuelling for baseball and softball: honest carbohydrate needs for a low-intensity, explosive-burst sport, steady energy over long games and doubleheaders, hydration and sodium in the heat, staying sharp for reaction and focus, pitchers' distinct recovery demands, and eating enough overall.
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Fuelling & performance nutrition for polo
An evidence-based guide to fuelling for polo: why the rider's demand is moderate not endurance, steady daily energy, the pre-match meal, modest between-chukka top-ups, and the real priorities: hydration, electrolytes in heat and kit, and concentration across a match.
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Fuelling & performance nutrition for fencing
A deep, evidence-based guide to fuelling for fencing: an explosive, intermittent sport inside a long tournament day.
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Functional & general
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Fuelling & performance nutrition for walking
An honest, evidence-based guide to fuelling for walking: why everyday walks need no special fuelling, hydration on longer and hotter walks, when carbohydrate snacks actually matter (only multi-hour hikes), why you shouldn't carb-load for a walk, and how logging a walk adjusts your daily calorie allowance.
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Fuelling & performance nutrition for CrossFit
A deep, evidence-based guide to fuelling for CrossFit and high-intensity functional training: daily carbohydrate to refill the glycogen that glycolytic WODs burn, protein for strength and recovery, hydration for high-sweat sessions, refuelling for high training frequency, and the risk of under-fuelling (RED-S) when chasing leanness.
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Fuelling & performance nutrition for Pilates
Evidence-based fuelling for Pilates: how everyday meals fuel mat and reformer classes, eating around a class, hydration in heated rooms, protein, and honest energy costs.
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Fuelling & performance nutrition for yoga
Evidence-based fuelling for yoga: how everyday meals fuel most classes, eating before practice, hot-yoga hydration and heat safety, and yoga's honest energy cost.
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Fuelling & performance nutrition for barre
Evidence-based fuelling for barre: why everyday meals fuel a class well, eating around early and evening classes, heated-studio hydration, protein and fat loss.
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Fuelling & performance nutrition for gym classes
A plain-English, evidence-based guide to fuelling group fitness classes: HIIT, spin, bootcamp, circuits and body-pump.
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Fuelling & performance nutrition for gym & home workouts
A practical, evidence-based guide to fuelling gym and home workouts: daily protein (~1.6–2.2 g/kg), protein per meal (~0.25–0.4 g/kg), pre-workout carbohydrate for energy, hydration, and the honest truth that total daily protein and energy matter far more than precise timing.
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Sports strength & conditioning
Evidence-based strength & conditioning programming for every sport Strathlon supports. Filter the full Library by sport →
Endurance
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Strength & conditioning for running
A deep, evidence-based strength & conditioning guide for runners: why heavy low-rep lifting and plyometrics improve running economy without adding bulk, the posterior-chain and tendon work that builds durability, Nordic hamstring curls, and how to programme it across your season.
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Strength & conditioning for cycling
A deep, evidence-based strength & conditioning guide for cyclists: heavy lower-body strength for economy, efficiency and sprint power, a core and posterior chain that holds the aero position, single-leg work, knee and low-back prehab, and off-season build vs in-season maintenance.
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Strength & conditioning for triathlon
A deep, evidence-based guide to strength & conditioning for triathlon: heavy strength for swim, bike and run economy at a minimal effective dose, reactive strength, scheduling around the interference effect, in-season maintenance, and prehab for run-dominant overuse injuries.
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Swimming strength & conditioning
A deep, evidence-based dryland strength & conditioning guide for swimmers: lat/pulling power, rotator-cuff and scapular stability to prevent swimmer's shoulder, core and hip drive, and power for faster starts and turns. Every number sourced.
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Rowing strength & conditioning
A deep, evidence-based strength & conditioning guide for rowing: heavy leg-driven strength (squat, hip hinge, pulls) that transfers to stroke power, protecting the lumbar spine and ribs, aerobic and erg conditioning without interference, and periodising strength around high rowing volume.
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Skiing strength & conditioning
A deep, evidence-based strength & conditioning guide for skiing: eccentric quad and single-leg strength, plyometric landing control, the anaerobic conditioning skiing demands, ACL-focused neuromuscular prehab, and how to build in the off-season then maintain through a short, intense winter.
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Combat sports
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Boxing strength & conditioning: building punch power, power endurance and durability
A deep, evidence-based strength & conditioning guide for boxing: punch power through the whole kinetic chain, rate of force development, rotational and posterior-chain work, power endurance, neck and hand resilience, and how to programme it around sparring and your season.
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MMA strength & conditioning
A deep, evidence-based strength & conditioning guide for MMA: max strength and explosive power, grip, neck and hip work, mixed aerobic/anaerobic conditioning, prehab for the knee, shoulder, hand and head, and how to programme S&C around a fight camp.
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Brazilian jiu-jitsu strength & conditioning
A deep, evidence-based strength & conditioning guide for Brazilian jiu-jitsu: grip and pulling strength, isometric core and hip strength, posterior chain, mobility, aerobic and anaerobic grappling conditioning, and prehab for the elbow, shoulder, neck and low back.
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Strength & conditioning for wrestling
A deep, evidence-based strength & conditioning guide for wrestling: full-body maximal strength and explosive power, grip, neck and posterior-chain work, positional isometrics, anaerobic power endurance, injury-resilience prehab, and how to programme it around your season.
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Team sports
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Strength & conditioning for football (soccer)
A deep, evidence-based strength & conditioning guide for football (soccer): heavy lower-body strength, sprint and acceleration, plyometrics, change-of-direction and deceleration, single-leg work, repeat-sprint and aerobic conditioning, plus Nordic hamstring, Copenhagen adduction and neuromuscular work for hamstring, groin, ankle and ACL resilience.
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Rugby strength & conditioning
A deep, evidence-based strength-and-conditioning guide for rugby: maximal strength and power for collisions, neck and posterior-chain work, sprint and change-of-direction, repeat-effort conditioning, and the prehab that lowers concussion, shoulder, knee and hamstring risk.
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Field hockey strength & conditioning
A deep, evidence-based strength & conditioning guide for field hockey: posterior-chain and hip strength for the flexed stance, single-leg change-of-direction strength, rotational power for the hit and drag-flick, hamstring and adductor resilience, repeat-sprint conditioning, low-back, knee and hand injury prehab, and how to programme it around a season, with sources.
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Basketball strength & conditioning
An evidence-based strength & conditioning guide for basketball: lower-body power and plyometrics for the jump, single-leg and deceleration work for cutting, repeat-sprint conditioning, and prehab for the ankle, ACL and jumper's knee, with in-season programming.
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Strength & conditioning for netball
A deep, evidence-based strength & conditioning guide for netball: single-leg strength, landing and deceleration control, change-of-direction, reactive power and repeat-effort conditioning, plus the prehab that lowers ACL, ankle and knee-injury risk, and how to train around a season.
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Handball strength & conditioning
A deep, evidence-based strength & conditioning guide for handball: lower-body power and change-of-direction, rotational and overhead throwing power, landing mechanics for the knee (ACL), rotator-cuff and scapular prehab for the shoulder, repeat-sprint conditioning, and in-season programming. Every number sourced.
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Water polo strength & conditioning
A deep, evidence-based strength & conditioning guide for water polo: overhead throwing power, eggbeater hip and leg strength, rotator-cuff and scapular prehab, core, repeat-sprint conditioning, and how to protect the shoulder, medial knee and low back across a season.
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Lacrosse strength & conditioning
A deep, evidence-based strength & conditioning guide for lacrosse: sprint and change-of-direction strength, lower-body power and landing, rotational power for the shot, shoulder and neck prehab, repeat-sprint conditioning, hamstring, ankle, knee and concussion resilience, and how to programme it around your season, with sources.
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Futsal strength & conditioning
A deep, evidence-based strength & conditioning guide for futsal: explosive lower-body power, single-leg and change-of-direction work, repeat-sprint conditioning, and the prehab (Nordic hamstring curls, neuromuscular warm-ups, ankle work) that lowers ankle, knee/ACL and hamstring injury risk.
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American football strength & conditioning
A deep, evidence-based strength & conditioning guide for American football: position-specific max strength, explosive power and Olympic-lift derivatives, acceleration and change-of-direction, short-burst conditioning, and prehab for knees, hamstrings, shoulders, neck and concussion. Every number sourced.
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Touch rugby strength & conditioning
A deep, evidence-based strength & conditioning guide for touch rugby: sprint and change-of-direction strength, single-leg and deceleration work, Nordic hamstring curls, repeat-sprint conditioning, and prehab for the hamstring, calf, ankle and knee, with every number sourced.
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Ice hockey strength & conditioning: skate faster, protect your groin, last the third period
An evidence-based strength & conditioning guide for ice hockey: lower-body max strength and power for skating, hip and adductor work to protect the groin, rotational core, repeat-sprint conditioning, and prehab for the sport's most common injuries (groin, MCL, concussion, shoulder).
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Strength & conditioning for ultimate frisbee
An evidence-based strength & conditioning guide for ultimate frisbee: sprint and change-of-direction strength, single-leg and landing power, Nordic hamstring and shoulder resilience, repeat-sprint conditioning, ACL and ankle prehab, and how to program S&C around your season.
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Volleyball strength & conditioning
An evidence-based strength & conditioning guide for volleyball: lower-body power and plyometrics for the jump, landing mechanics and heavy-slow-resistance for jumper's knee, rotator-cuff and scapular prehab for the spike, ankle-sprain prevention, and in-season programming.
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Racquet sports
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Tennis strength & conditioning
A deep, evidence-based strength & conditioning guide for tennis: rotational power, single-leg and change-of-direction strength, deceleration, rotator-cuff and scapular prehab for the serve, posterior chain, repeat-effort conditioning, and how to programme it around your season, with sources.
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Strength & conditioning for padel
A deep, evidence-based strength & conditioning guide for padel: rotational power for the smash, multidirectional strength and deceleration for cutting, single-leg strength, shoulder and elbow prehab, reactive agility conditioning, and how to programme it across your season.
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Squash strength & conditioning
A deep, evidence-based strength & conditioning guide for squash: single-leg and lunge strength, deceleration and change-of-direction, rotational core power, calf and Achilles resilience, hip mobility, high-intensity intermittent conditioning, and prehab for the ankle, knee, Achilles and lower back.
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Badminton strength & conditioning
A deep, evidence-based strength & conditioning guide for badminton: explosive lower-body power and reactive strength, single-leg and change-of-direction work, shoulder and ankle prehab, repeat-sprint conditioning, and how to programme it in-season vs off-season.
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Table tennis strength & conditioning
An evidence-based strength & conditioning guide for table tennis: rotational power and anti-rotation core, legs for stance and footwork, shoulder and forearm health, reactive lower-body strength, short-burst conditioning, and prehab for the shoulder, wrist, low back and knee.
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Skill & precision
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Golf strength & conditioning
An evidence-based guide to strength and conditioning for golf: rotational power, hip mobility and hip–shoulder separation (the X-factor), posterior-chain and single-leg strength, anti-rotation core, shoulder health, and prehab for the back, elbow, wrist and shoulder. Every number sourced.
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Archery strength & conditioning
An evidence-based strength & conditioning guide for archery: postural and scapular endurance, rotator-cuff and upper-back stability, trunk control and grip. Why steadiness comes from stability and control, the shoulder/elbow/low-back injuries to prehab against, and how to program it around your season.
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Gymnastics strength & conditioning
A deep, evidence-based strength & conditioning guide for gymnastics: relative (bodyweight) strength, straight-arm and static strength, core, shoulder, wrist and ankle conditioning, mobility, plyometrics and landing resilience, plus the wrist, shoulder, elbow, low-back and ankle injuries that matter most and how to train around them.
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Climbing strength & conditioning
A deep, evidence-based strength & conditioning guide for climbing: finger and grip strength progressed carefully around pulley risk, pulling and upper-back power, core anti-extension, antagonist push work for shoulder health, hip mobility, and in-season programming.
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Cricket strength & conditioning
A deep, evidence-based strength & conditioning guide for cricket: rotational power for batting and bowling, trunk and posterior-chain robustness and workload management for fast bowlers' lumbar bone stress, single-leg strength, sprinting between wickets, shoulder and hamstring prehab, and how to programme it around a long season, with sources.
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Baseball strength & conditioning
An evidence-based strength & conditioning guide for baseball: rotational power for hitting and throwing, heavy lower-body force, rotator-cuff and scapular arm care, and the prehab that lowers shoulder, elbow (UCL) and hamstring risk, plus how to train it around the season.
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Polo strength & conditioning
An evidence-based strength & conditioning guide for polo: rotational power and an anti-rotation core, single-leg and adductor strength for the riding position, grip and shoulder durability, repeat-effort conditioning, and prehab for the low back, shoulder, wrist and knee.
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Fencing strength & conditioning
A deep, evidence-based strength & conditioning guide for fencing: explosive single-leg and lunge strength, change-of-direction and reactive agility, hip, adductor and core strength, eccentric control, prehab for the knee, ankle, low back and hip, managing left–right asymmetry, and how to programme it around your season, with sources.
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Functional & general
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Strength & conditioning for walking
An evidence-based strength & conditioning guide for walking: lower-body and posterior-chain strength, single-leg balance and hip stability, durable calves and feet, bone loading, the prehab that reduces knee, hip, plantar and low-back trouble, and how to fit it around your walking week.
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CrossFit strength & conditioning
A deep, evidence-based strength & conditioning guide for CrossFit: building maximal strength, Olympic-lift power and gymnastics strength, training the mixed energy systems without interference, technique-first progression, load management, and prehab for the shoulder, low back and knee.
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Strength & conditioning for Pilates
Evidence-based strength & conditioning alongside Pilates: heavier strength work, pulling and grip, bone loading, aerobic fitness, and care for the neck, back and wrists.
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Strength & conditioning for yoga
Evidence-based strength & conditioning for yoga: what yoga trains and what to add, pulling and loaded leg work, wrists and shoulders, end-range control, and your week.
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Strength & conditioning for barre
Evidence-based strength & conditioning for barre: what barre trains, the strength, bone and aerobic gaps to fill, knees, turnout and hypermobility, and planning your week.
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Gym class strength & conditioning
A deep, evidence-based strength-and-conditioning guide for group fitness classes: balanced full-body strength, movement quality, progressive loading, mixed conditioning, and prehab for the shoulder, low back and knee, with in-season programming that fits around your classes.
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Gym workout strength & conditioning
An evidence-based strength & conditioning guide to gym training: progressive overload, the big compound patterns (squat, hinge, push, pull, carry, core), balanced programming, conditioning without interference, and protecting the low back, shoulder and knee.
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Fuelling, goals & topics
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Carbohydrate loading: who needs it, and how to do it
An evidence-based guide to carbohydrate loading: glycogen supercompensation, who actually benefits (continuous events over ~90 minutes) and who doesn't, the modern 1–2 day 10–12 g/kg/day protocol while tapering, practical food examples, the water-weight gain, and the myths corrected.
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Hydration and electrolytes for training and sport
A deep, evidence-based guide to hydrating for training and sport: how much fluid and when, measuring your own sweat rate, the keep-loss-under-2% guideline, when sodium and electrolytes actually matter, drink-to-thirst versus planned drinking, the real risk of over-drinking (hyponatraemia), and heat.
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Energy availability and RED-S: why eating enough matters
A deep, evidence-based guide to energy availability and RED-S: the ~30 vs ~45 kcal/kg fat-free-mass low-energy-availability thresholds, why chronic under-eating harms bone, hormones, immunity, mood and performance in both sexes, who is most at risk, the warning signs, and the supportive message to eat enough and seek help.
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Caffeine for performance: dose, timing and cautions
A deep, evidence-based guide to caffeine as a performance aid: the ~3–6 mg/kg dose taken around 45–60 minutes before, what it helps (endurance, high-intensity, some strength and focus), the large individual variation and habituation, and the real cautions: sleep, anxiety, gut, and worse fine-motor steadiness for precision sports like archery and shooting.
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How much protein do you actually need?
A deep, evidence-based guide to how much protein you actually need: daily targets in g/kg for active people and muscle-building (~1.4–2.0, up to ~2.2 g/kg), higher intakes when dieting hard, per-meal dosing, why total daily protein beats timing, plant vs animal quality and leucine, and honest myth-busting.
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Pre- and post-workout nutrition: what actually matters
A de-hyped, evidence-based guide to nutrition around training: pre-workout carbohydrate, whether to train fasted, when fuelling during a session matters, post-workout protein and the real truth about the 'anabolic window', plus rapid glycogen refuelling for same-day turnarounds.
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Eating to build muscle: the surplus, protein and rate of gain
An evidence-based guide to the nutrition side of building muscle: a modest calorie surplus (~10–20% over maintenance), a realistic rate of gain (~0.25–0.5% of body weight per week), adequate protein (~1.6–2.2 g/kg/day), and why a controlled lean surplus beats a dirty bulk.
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The “eat clean to bulk” myth: what actually builds muscle
Two opposite bulking myths, busted. You don't have to eat perfectly clean to build muscle, and a big 'dirty bulk' won't build more. Muscle gain comes from training, enough protein and a modest energy surplus.
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Body recomposition: building muscle while losing fat
An evidence-based guide to body recomposition: who can build muscle and lose fat at the same time, who finds it slow, and the conditions that make it work: high protein (~1.6–2.0 g/kg), progressive resistance training, a small or no deficit, and patience.
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Eating at maintenance: the skill everyone skips
A deep, evidence-based guide to eating at maintenance: what maintenance calories are, why weight-stable eating is an underrated skill rather than a failure, how to find your maintenance calories by tracking, and how maintenance protects a cut or bulk and supports performance and health.
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Diet breaks and refeeds: pausing a cut on purpose
A deep, evidence-based guide to diet breaks (a planned week or two at maintenance) and refeeds (short higher-carb days): what the MATADOR and refeed studies actually show, how they ease diet fatigue and protect muscle, who they suit, how to run them without undoing progress, and why they don't 'reset' a broken metabolism.
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Women, strength and fuelling: lifting, protein and eating enough
A supportive, evidence-based guide for women who lift: why heavy training won't make you 'bulky', how much protein you actually need (around 1.6–2.2 g/kg), and the message that matters most: eat enough, because chronic under-fuelling (low energy availability, RED-S) harms your cycle, bones and performance.
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Nutrition across your menstrual cycle
A supportive, evidence-based guide to nutrition across the menstrual cycle: luteal-phase appetite and cravings, water-retention weight swings, small energy-expenditure changes, iron, protein and fuelling, with the honest message that a regular cycle is a marker of eating enough.
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Recovery nutrition: eating to bounce back between sessions
A deep, evidence-based guide to recovery nutrition: refuelling glycogen with carbohydrate, protein for repair (per feed and per day), rehydration with sodium, and the honest truth that for most people training once a day, total daily intake and sleep matter more than precise post-workout timing.
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