Science in plain English.
Why a bowl can cost 65p when the tub costs £1.60 — in five simple steps.
Hard training signals the muscle, protein supplies the bricks, and rest lets the building happen.
How long the muscle is loaded matters more than how fast the weight moves.
The last few hard reps do most of the work. You do not need to fail every set.
Body fat is stored energy. Take in less than you use and your body spends the store.
High protein protects muscle in a deficit and keeps you full on fewer calories.
Easily digestible carbs plus fluid. Keep fat and fibre low so it does not sit heavy.
Protein within a few hours, carbs to refill, fluid to replace what you sweated.
Even mild dehydration cuts strength and makes sessions feel harder than they are.
Nothing legal improves recovery, appetite control and performance more per pound spent.
Protein helps build and repair muscle, keeps you feeling fuller and gives your body the building blocks it needs to recover.
Carbohydrates are your body's preferred source of energy. They can fuel training, support recovery and make meals satisfying.
Dietary fat is essential. It supports cells, hormones and the absorption of certain vitamins — and it makes food more satisfying.
Fibre helps keep you fuller for longer, supports digestion and plays an important role in a healthy gut.
