Oats: rolled or instant, and what one real portion looks like
How much protein, fibre and energy one realistic oat portion gives, how rolled and instant flakes actually differ, and where they fit in your day.
6 min read
Tofu and soy foods: protein per portion and how to cook them
Rounded numbers for tofu, tempeh, edamame and soy milk per realistic portion, how to cook them so they have texture, and who should be careful.
6 min read
Sauerkraut and cabbage: fibre, salt and sensible portions
How much fibre and how many calories a 200 g portion of sauerkraut really gives you, how much salt comes with it, and where it fits in a training day.
6 min read
Chia and flaxseed: how much a day and how to prepare them
How much chia and flaxseed a day is enough, what one tablespoon actually gives you, why flax needs grinding, and who should build up slowly.
6 min read
Kefir and yoghurt: what differs and what to have around training
How much protein a real portion of kefir or yoghurt gives you, what genuinely separates the two, and which one sits better before or after a session.
5 min read
Chicken thigh or breast: the numbers that actually decide
How much protein and how many calories chicken breast, thigh and drumstick really give per portion, and which cut earns its place in your day.
6 min read
Canned tuna: how much protein a tin gives, and how often
What a drained tin of tuna actually gives you in protein and calories, what the oil adds, and how many tins a week make sense.
5 min read
Tinned chickpeas and beans: protein, fibre and real portions
How much protein and fibre a drained tin of chickpeas or beans actually gives you, how to fit it into your day, and when to leave it alone.
5 min read
Eggs: how many a day makes sense, and what about cholesterol
How much protein and how many calories are in one egg, how many a day is sensible, what the cholesterol evidence actually shows, and how to fit them in.
6 min read
Dried fruit: calories per portion and when it actually helps
How many calories, sugar and fibre a real portion of dates, dried figs and raisins gives you, when it helps around training and who should go easy.
6 min read
Quinoa and buckwheat: real protein numbers and how to cook them
What a real portion of quinoa or buckwheat actually gives you in protein, fibre and calories, how to cook both without turning them to mush, and what to pair them with.
6 min read
Carrots and beetroot: sugars, fibre and when to eat them
How much sugar and fibre a real portion of carrots and beetroot actually gives you, when to eat them, who they suit and which myths to drop.
6 min read
Honey or sugar: what actually changes if you train
Per-spoon numbers, the real calorie and sugar gap, how to fit honey around training, and when choosing honey over sugar changes nothing at all.
5 min read
Tinned tuna: protein, mercury and how often per week
How much protein and how many calories a tin of tuna actually gives you, how often per week is sensible given mercury, and what to pair it with.
6 min read
Lean cuts of pork: the numbers and how to use them
Which pork cuts are genuinely lean, how much protein and how many calories a 150 g portion delivers, and how to build ordinary meals around them.
6 min read
Peanut butter: the numbers per spoon and what the label tells you
How many calories, grams of protein and fibre a spoon of peanut butter really carries, how to fit it into your day, and which label ingredients matter.
4 min read
Apples: calories, fibre and when it makes sense to eat one
How many calories and how much fibre one apple actually gives you, where it fits around training, who it suits less well, and which claims do not hold up.
5 min read
Banana before training: how much sugar and when to eat it
How much sugar, fibre and energy one banana actually gives you, when to eat it around a session, and what to pair it with.
5 min read
Oats: the protein and calories in a realistic portion
What a real bowl of oats actually gives you in calories, protein and fibre, when to eat it around training, and what to pair it with.
5 min read
Eggs: protein, cholesterol and how many a day make sense
How much protein, energy and cholesterol one egg actually gives you, how many a day makes sense, and how to build a proper meal around them.
5 min read
Tinned chickpeas or dried: numbers, cost and cooking time
How much protein, fibre and salt you actually get from a tin versus dried chickpeas, how to work out the real cost per portion, and how to batch-cook them.
5 min read
Rolled, quick or instant oats: what actually changes
How many calories, protein and fibre a real portion of oats gives you, and when rolled, quick or instant flakes actually make a difference.
5 min read
Skyr or Greek yoghurt: what one pot actually gives you
Skyr and Greek yoghurt side by side: the protein, calories and sugar in a realistic 150 g pot, and which one actually suits your day.
5 min read
Salt, potassium and electrolytes from everyday food
How much sodium, potassium and magnesium you get from ordinary meals, how much you lose through sweat, and when extra salt genuinely makes sense.
6 min read