Tinned food for people who train: what works, what does not
How much protein, fibre and salt you actually get from tinned tuna, sardines and beans, how to fit them into your day, and which tins to leave on the shelf.
6 min read
Frozen fruit and veg: what nutrition actually survives
What freezing does to vitamins, fibre and calories, what a realistic 150 g portion actually gives you, and how to get it into meals you already cook.
6 min read
Shop-bought protein bars: how to read the label properly
How much protein, fibre and energy a bar really gives you, what the label claims actually mean, and when a bar beats real food.
6 min read
Most protein per convertible mark: how to work it out
How to work out how much protein your money actually buys, how much sits in a typical pack, and which cheap combinations genuinely do the job.
5 min read
Cheese: how much protein, salt and fat you actually get
How much protein, salt and fat sit in a 30 g slice of cheese, which types earn their calories, and how to fit cheese into a normal training day.
6 min read
Milk vs plant drinks: how much protein and calcium you get
How much protein and calcium a glass of milk really gives, how soya, oat and almond drinks compare, and how to fit either one into your day.
5 min read
Pasta: how to fit it into your day without extra calories
What a realistic pasta portion actually gives you in calories, protein and fibre, how to weigh it, what to pair it with and when to be careful.
5 min read
Bread and training: which type to pick and how much fits
How many calories, grams of protein and fibre a slice of bread actually gives you, which type to pick around training, and how much fits in a day.
5 min read
Broccoli and greens: fibre, fullness and how much you need
How much fibre, protein and energy a real portion of broccoli gives you, how much green veg you need in a day, and who should eat less of it.
6 min read
Olive oil and dietary fat: how much you actually need
What a tablespoon of olive oil really costs in calories, how much fat your day should hold, and how to fit it in without weighing every drop.
5 min read
Avocado: how many calories it costs and when it is worth it
How many calories, fats and fibre half an avocado really gives you, how to fit it into your day, and who it suits and who it does not.
5 min read
Walnuts, almonds and cashews: what you get for the calories
How much protein, fibre and how many calories a handful of walnuts, almonds or cashews really gives you, and how to fit them into a day that has a limit.
5 min read
Potato or sweet potato: which is the better carb source
What a realistic 200 g portion of potato and sweet potato actually gives you in calories, fibre and potassium, and where the difference genuinely matters.
5 min read
Oats: still the cheapest decent breakfast before training
How much protein, fibre and energy a real portion of oats gives, when to eat it before training, and what to add to push the meal past 30 g of protein.
5 min read
White or brown rice: which one actually suits training better
How many calories, carbs and fibre a real portion of rice gives, when white beats brown around training, and how to fit either one into your day.
5 min read
Tofu and tempeh: the protein numbers and how to make them taste good
What a real portion of tofu and tempeh gives you in protein, fibre and calories, how to cook them so they taste of something, and who should skip soy.
6 min read
Chickpeas, beans and lentils: how much protein you really get
How much protein, fibre and energy a realistic portion of chickpeas, beans and lentils gives you, how to fit them into your day and what to pair them with.
6 min read
Turkey or chicken: how much difference is there really
A straight comparison of protein, calories and fat per realistic portion of turkey and chicken, and when the choice actually changes your day.
5 min read
Lean beef: which cut has the least fat and the most protein
Which beef cut gives you the most protein for the least fat, how much protein survives cooking, and how to fit a 150 g portion into a normal training day.
5 min read
Skyr, quark or cottage cheese: which one is the better protein hit
What skyr, quark and cottage cheese actually give you per pot in protein, calories and sugar, and how to build them into a training day.
6 min read
Salmon and oily fish: the omega-3 in a real portion
What a realistic portion of salmon, sardines or mackerel actually gives you in protein, calories and omega-3, plus how to fit it into a normal week.
5 min read