Blogs

A simple 12 week fat loss plan with a week-by-week table for training, food, steps and sleep, plus the few supplements that are actually worth adding.

Four homemade 1000 calorie shake recipes with the Calories, protein, carbs and fat worked out, plus how they compare with a ready-made mass gainer.

Bigger protein tubs usually cost less per serve, but not always by much. Here is the real saving on popular proteins, worked out from current prices.

Starting at the gym? These are the few supplements with real evidence for women who train: protein, creatine and a multivitamin for diet gaps, plus what to skip.

Why does pre-workout make your face and skin tingle? Learn what beta-alanine actually does, why it causes paresthesia, whether more tingles mean better performance and how beta-alanine differs from caffeine and citrulline.

Does your pre-workout barely hit anymore? Learn how pre-workout tolerance develops, why taking more is not the answer, and how to cycle off and reset with moderate-stim or stim-free options.

Supplements aren't just for gym-goers. Here's how to build an everyday health stack around vitamin D, magnesium and fish oil, plus when protein, creatine and electrolytes make sense.

Creatine is not just for men or bodybuilders. Learn the evidence on creatine for women, from strength and lean muscle to healthy ageing and the brain, plus how much to take, common myths and side effects.

If you could only take three supplements, start with protein, creatine and either electrolytes or a multivitamin. Here is what each one does, how much to take and which to buy first.