Fuelling
Training and eating on the road
Travel disrupts routine more than almost anything else. A plan that survives a week away is more valuable than an optimal plan that does not.
Fuelling
Protein, energy availability and eating for the work.
Fuelling
Making weight without wrecking your performance
Weight cutting is normalised in several sports and much of the standard practice is both dangerous and counterproductive.
Fuelling
The boring parts of a lifter’s diet: fibre, micronutrients and vegetables
Protein and calories get all the attention. The things that determine how you feel day to day are usually further down the list.
Fuelling
Alcohol and training: the honest accounting
Alcohol affects nearly every process training depends on. That does not mean nobody should drink, but it should be a decision made with the information rather than around it.
Fuelling
Supplements worth considering, and the very short list
The supplement industry is enormous and the list of products with credible evidence for a healthy trained person fits comfortably in a paragraph.
Fuelling
Meal frequency and timing: mostly a matter of preference
Six small meals, three large ones, or two within an eight-hour window — the evidence suggests total intake dominates and the schedule is largely yours to choose.
Fuelling
Gaining and losing weight: sensible rates and why speed backfires
The rate at which you change body weight determines the composition of that change more than almost anything else you do.
Fuelling
Hydration: less complicated than the sports drink industry suggests
Dehydration measurably impairs performance. So does overdrinking, which is more dangerous and less discussed. The sensible approach sits between them and is simpler than either.
Fuelling
Carbohydrate around training: what it is actually for
Carbohydrate has been demonised and rehabilitated repeatedly. For anyone doing repeated high-intensity sets, its role is straightforward and worth understanding.
Fuelling
Eating enough: the problem underneath most stalled progress
Chronic underfuelling is common, poorly recognised, and produces symptoms that get attributed to overtraining, bad programming or a lack of discipline.
Fuelling
Creatine: the one supplement with unambiguous evidence
Most supplements have thin evidence and enormous marketing. Creatine monohydrate has the opposite problem: an enormous evidence base and almost nothing interesting to say about it.
Fuelling
How much protein, actually, and when it stops mattering
The evidence on protein intake for lifters is unusually consistent, and it supports numbers well below what the supplement industry suggests and well above official general-population guidance.