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Guides

Guides to sleeping, eating, hydrating and training better

Complete, step-by-step guides, with the basics first and the source for every recommendation.

Nutrition How to read a food supplement label: what it must say and what to look for What a food supplement label must state by law, how to read the daily dose, the % NRV and the ingredients, and which signs should make you think twice. 10 min read · 7 sources Nutrition Bioavailability: what it is and how to get more from your supplements What bioavailability is, why your body does not use everything you take equally, and how chemical form, food, dose and your body affect it, with real examples. 8 min read · 8 sources Nutrition Which supplements should I take? Where to start, according to the evidence Which supplements should you take? Start with food, training and sleep, then choose by goal, combine them sensibly and take them safely. A step-by-step guide. 12 min read · 10 sources Nutrition Which magnesium to take: types, differences and how to choose if you train or want to rest better Bisglycinate, citrate, oxide, chloride, malate or threonate: how much magnesium each gives, how it is absorbed and tolerated, and which to choose if you train. 11 min read · 10 sources Rest When to take magnesium: morning, night or before training, what with and how much What time to take magnesium if you train or want to rest better, with or without food, how much, what to combine it with and which medicines to keep apart. 10 min read · 10 sources Fat loss Supplements for fat loss: which ones have studies behind them Fat-loss supplements backed by studies: the stimulant-free fat burners CLA and L-carnitine, plus caffeine, protein and creatine, with doses and combinations. 9 min read · 10 sources Strength Strength training after 40: muscle, protein and creatine Strength training after 40: why it is the priority, how much to train according to the WHO, how much protein you need and what the studies say about creatine. 4 min read · 6 sources Hydration Sports hydration guide: how much to drink before, during and after training Sports hydration: how to measure sweat with scales, how much water and sodium you need before, during and after training, and the risk of drinking too much. 7 min read · 9 sources Rest Sleep and recovery: how to sleep better if you train Sleep and recovery if you train: how many hours you need, what too little sleep does to performance, how caffeine and evening training affect it and what helps. 4 min read · 8 sources Hydration Running nutrition guide: what to eat before, during and after Running nutrition: what to eat and drink before, during and after a run depending on its length, how to prepare for race day and how to avoid stomach problems. 12 min read · 9 sources Recovery Muscle recovery guide: what to eat, how much to sleep and what to take Muscle recovery after exercise: how much to sleep, protein and carbs, how much to drink, what eases soreness and which supplements have studies behind them. 10 min read · 10 sources Nutrition How to take omega-3: a step-by-step guide for active people A guide to taking omega-3 daily: work out what your fish gives you, decide if you are short, choose by EPA and DHA, take it with meals and check precautions. 11 min read · 10 sources Rest How to sleep better after 40: a practical guide How to sleep better after 40: how sleep changes and what to do about your schedule, light, caffeine and alcohol, exercise, bedtime routine and hot flushes. 9 min read · 10 sources Fat loss How to lose fat without losing muscle: a step-by-step guide How to lose fat without losing muscle: a realistic pace, how much protein, why strength training and sleep count as much as diet, and which supplements help. 6 min read · 5 sources Fat loss How to lose fat after 40: a step-by-step guide How to lose fat after 40 without losing muscle: deficit, protein, strength training, steps and sleep, what changes with the menopause and a realistic pace. 12 min read · 11 sources Strength How to build muscle: a guide to training, protein and rest How to build muscle: how many sets and days to train, how much protein per kilo and meal, how many extra calories, why sleep counts and what gains to expect. 11 min read · 10 sources Hydration Cycling nutrition guide: what to eat and drink on every ride Cycling nutrition: what to eat before a ride, how many carbs, bottles and how much sodium per hour for each ride length, how to fuel a sportive and recovery. 13 min read · 10 sources Strength CrossFit and HIIT nutrition: a guide to what to eat, drink and take CrossFit and HIIT nutrition: how many carbs and how much protein you need, what to eat before, during and after a WOD, hydration and which supplements help. 11 min read · 10 sources

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