There was a time when I preferred pure whey protein only years and years ago. Something about the consistency and flavour makes whey protein the top choice for most athletes, whether it's bodybuilders or runners.

After I started working for T3, I started testing more vegan protein powders, and to my surprise, they weren’t terrible, either; I love brands like HUEL and their Ready-to-drink bottles. However, I’ve never really acquainted myself with clear protein powders before.

Clear protein powder is most commonly made of whey protein isolate, highly filtered to remove fats and lactose, making it easily digestible and nearly transparent when mixed with water. It’s more like a squash than a shake, which is why I always used to gravitate towards standard whey protein.

That all changed after a recent run I had. I was out for 10k after a longer training dry spell, and my body clearly didn’t enjoy the experience as much as I thought it would. As well as struggling to keep my usual pace, I was also underprepared in terms of fuelling options.

I usually don’t take any water or snacks with me on shorter runs (<10k) during my training blocks. I find it unnecessary to carry around extra stuff with me. However, it’s a whole different ballgame when I’m at the beginning of a training block. I need some sweets, gels or isotonic drinks to keep me going.

I didn’t have either of these, so during my recent 10k, I was parched. I kept thinking about different drinks I wanted to taste: good ol’ Lucozade, fruit juices, Dr Pepper, beautiful cold tap water, etc. Anything to quench my thirst.

Upon arriving home, I glanced over to the corner of my kitchen counter and noticed I had some peach ice tea-flavoured ESN Isoclear Whey Protein Isolate (£46.99, ESN). I fancied something other than water, so I decided to try it.

As soon as I chugged my half-litre Isoclear mix, I felt refreshed. It was the combination of taste, protein content (25g per 30g serving) and some calories (around 100kcal per serving) that soothed my body as well as my brain.

Best of all, it literally tasted and looked like peach iced tea. Since it was a warmer day (in February), all I wanted was a nice, refreshing drink, and the Isoclear was just that. The initial experience was so transformative that I had it after every single run and workout. I literally can’t stop drinking it.

ESN’s Isoclear (and other clear proteins) come in different flavours, of course, such as Cherry, Apple, Green Tea, etc., so even if you aren’t a fan of powdered iced teas, you should be able to find one that works for your palate.

I’m a clear protein convert now, that’s for sure. If you still aren’t (no judgment here), check out T3’s best protein powder guide for other options. If you want to bulk up, you might want to peruse our best weight gainer guide instead.

There's no denying that January is the perfect time to hit the reset button and get back on track. Whether you’re hoping to dive into runningor improve your sleep, the new year offers a fresh start. However, if your nutrition is at the top of your list, this new gadget should be on your wish list.

Cosori has just unveiled its Smart Nutrition Scale, a cutting-edge kitchen tool designed to make healthy living easier. With precise food tracking and detailed nutritional analysis, it helps you stay on top of your diet goals. It also connects seamlessly with one of the brand's cooking appliances, which we'll get onto in a little while.

The Cosori Smart Nutrition Scale is priced at just under £50 (around $65), which is surprisingly affordable for a gadget that promises so much. If you're interested, it can be purchased from Amazon.

The scale works by connecting seamlessly to the free VeSync app via Bluetooth, giving users the ability to track 19 essential nutrients, including calories, carbohydrates, protein and fats. It then generates detailed nutrition reports – available daily, weekly or monthly – so you can monitor your progress over time. The scale features a large LCD display for real-time visibility, whilst the VeSync app provides deeper insights with more detailed nutritional analysis.

Currently, the scale is compatible only with the Cosori Turboblaze Air Fryer, which is known for cooking food nearly twice as quick than the brand's previous models. However, there’s potential for compatibility to expand in the future, possibly including the new Cosori Dual Blaze Twinfry.

It's crafted from food-grade 304 stainless steel, meaning it's easy-to-clean and practical for daily use. Additional convenient features include five different selectable units (with specific settings for water and milk),and precise measurements ranging from 2g to 5000g.

FoodMarble, the pioneer behind the world’s first personal digestive tracker, has introduced a new programme that gives users greater control over their digestive health. Packed with advanced tools and features, it offers a significant breakthrough in managing conditions like IBS, SIBO and food intolerances, and is expected to be amongst the best personalised nutrition tests in no time at all.

Launched in 2021, the FoodMarble AIRE 2 measures fermentation levels in the digestive system, helping users understand how their gut processes food. The new programme builds upon its success, guiding users through three key stages to improve digestive health.

The new programme is available immediately to all existing FoodMarble members via a software update, and new customers can purchase the FoodMarble device and access the programme on FoodMarble's website.

As mentioned, the programme guides users through three structured stages designed to improve digestive health. The Baseline stage monitors the body's natural response to a typical diet, the Reset stage identifies and eliminates foods that may trigger symptoms, and the Discovery stage tests specific foods to better understand their impact on the digestive system.

The programme also introduces a range of new features, including personalised profiles, barcode food scanning and RDA Rings to track users' daily FODMAP intake.

"At FoodMarble, we’re dedicated to helping people take control of their digestive health,” said Aonghus Shortt, CEO of FoodMarble. “This programme is a major step forward, providing users with smarter tools and deeper insights. We can’t wait to see the positive impact these innovations will have.”

It’s been a while since I played around with my diet. I used to try all sorts of shenanigans, from trying the keto diet and intermittent fasting to stopping drinking two litres of water a day. I always enjoyed seeing the effect of diet changes on my body and mind, which is why I jumped on the opportunity when Huel asked if I would be willing to swap my breakfast Black Edition Ready-to-drink for a couple of weeks.

It’s not the first time I tried Huel. I used to cover nutrition on T3 (now mostly done by my colleague, Bryony) and have tried many protein powders and mass gainer varieties. As a matter of fact, I reviewed the Huel Black Edition a couple of years ago, during the pandemic, when many of us were looking for alternative ways to consume our daily nutrition (with the shops emptied due to panic-buying).

Even though I’ve always been a bigger fan of whey-based products, I appreciate the environmental consequences of using milk-based supplements. Vegan foodstuffs, such as Huel, are better for the planet – that’s for sure. My biggest grief with them was the somewhat gritty taste and the fact they often repeat on you.

The Ready-to-drink Huel is a little different. It’s pre-mixed and has a smooth consistency. Plus, it comes in a bottle, so you can take it anywhere with you, adding to the already well-rounded convenience factor of the Huel RTD. I certainly appreciated this aspect, although I couldn’t help but feel that those bottles, albeit recyclable, probably aren’t as sustainable as reusing your own mixer bottle.

On a more positive note, I loved the nutritionally complete nature of the drink. It’s bang-on 400 calories per bottle and contains 35g of protein as well as all 27 essential vitamins and minerals. The brand claims the mix has 151 proven health benefits, from improved muscle function to better cognitive performance.

Of course, those benefits relate to Huel's ingredients. For example, vitamin C is beneficial for collagen production, and the Huel RTD contains it; therefore, the argument is that the drink itself helps boost collagen levels. I’m sure it doesn’t hurt that the product contains these ingredients, but equally, the Huel RTD isn’t a magic potion that turns you into the healthiest human being overnight.

That said, drinking Huel in the morning trumps a lot of other ‘breakfast’ options, including most cereals, toast, or anything you can get from Greggs (although I’m sure you can buy healthier stuff from them these days). Drinking Huel RTD will deliver vitamins and, most importantly, protein to your system in the morning.

I was sent the Iced Coffee flavour, which I thought was only coffee-flavoured. Turns out, it contains a healthy dose of caffeine (around 100 mg), which did make a bit hyper in the morning. You see, I gave up regular caffeine earlier this year; I only drink coffee occasionally. When I started drinking Huel RTD, I could definitely feel the caffeine in my system!

You can choose other flavours that don’t contain caffeine, of course. I think the Iced Coffee option is an interesting choice. I don’t see people who drink coffee swap their morning hot beverage for the Huel RTD, but then they would drink an extra cup’s worth of caffeine every morning. Or, if you’re not a coffee drinker, you introduce a regular source of caffeine to your diet, which might not be optimal for most people.

Other than that, I got used to drinking Huel RTD pretty quickly. I was initially concerned about how well it would fill me, but I didn’t feel more hungry than I did with any other type of breakfast I had in the past. I love the convenience factor – I often chucked one in my bag when I had to commute to the office or catch a flight.

The taste isn’t too bad, either. It comes in a few different flavours, which is excellent and makes it less likely to get boring, as you can always cycle through the different flavours. All flavours have a distinct Huel taste, but the different options help make it feel fresh.

Would I continue having Huel every morning? It wouldn’t be the worst idea, but I think the Ready-to-Drink version is best suited as an occasional option due to plastic bottle buildup. A more sustainable option would be to mix your own and use RTD when taking water and the powder separately isn’t an option.

You can buy Ready-to-Drink bottles at Huel UK and Huel US (the brand doesn’t seem to have an Australian website). A box of 12 costs £45.50/ $72.50 (approx. AU$83). You can save 10% in the UK (or 20% in the US) if you subscribe, with the shortest delivery frequency being two weeks and going up to eight weeks.

Huel has just shaken up its Black Edition Ready-to-Drink line with two new flavours: Iced Latte and Strawberry Banana.

Known for being a high-protein, nutritionally complete food option, the Black Edition Ready-to-Drink has already become a favourite among people who want to get their health food fix without the hassle of cooking.

The Iced Latte option will appeal to coffee lovers seeking an understated flavour with a nutritional boost, while Strawberry Banana offers a sweeter, fruitier alternative that keeps the protein levels high without loading up on carbs.

Like the rest of the Huel Black Edition range (and some weight gainers and protein powders), these new flavours pack around 35 grams of plant-based protein per bottle, are fortified with 26 essential vitamins and minerals, and are completely vegan, ticking all the boxes for those following a plant-based diet.

They’re also low in carbohydrates and free from artificial sweeteners, catering to the health-conscious crowd who want a quick, balanced meal without sacrificing flavour.

Huel’s Black Edition was already designed for those on the go, but with Iced Latte and Strawberry Banana joining the lineup, finding a meal you look forward to drinking just got easier.

While the idea of complete food shakes might not excite everyone, Huel seems determined to make it a tastier experience for all. Check out the new flavours at Huel; prices from £41.00 per box (12 bottles) or £3.42 per serving (400kcal).

The new flavours aren’t available in the US yet, where a box of Huel Ready-to-Drink will set you back $58.00 per box (12 bottles) or $4.83 per serving (400kcal). AU price and availability TBC.

In today's day and age, there are a huge number of devices that help us keep track of our health and welling. From the best personalised nutrition tests to the best sleep trackers, it's incredibly simple  to check in and make sure our bodies are working as they should. However, there's one brand that want to make this process easier than ever. 

Fueld launched its AI-powered app last week, designed to provide an instant view of a meal’s nutritional value from just a photo. It also offers instant insights around protein, fibre and other nutrition, and provides personalised advice to improve any meals on a nutritional level. 

The app is free to download, and is available on both Apple iOS and Android app stores. 

The app uses its advanced AI model to analyse shapes, colours, and textures within each image to identify food items, utilising contextual clues and typical food combinations to predict the most likely components of a meal. This data, along with nutrition databases, is used to generate a detailed nutritional profile for each meal.

Fueld claims that it's accurate about 80% of the time, which is quite an impressive assertion. When there's a food photographed that looks similar to another one, such as Greek Yoghurt and Sour Cream, the AI model will guess the likely match and let the user confirm. It will also use visual hints and typical serving sizes to guess the weight, but these can be fine-tuned at any point. 

Fueld Co-Founder, Glenn Smith said: “Fueld has the power to transform how people think about food and nutrition. Backed by science and enabled by incredible AI technology, we’ve made it easy to snap a picture of your meal and get an instant breakdown of what you’re consuming. It’s an amazing tool and experience which we’d encourage everyone to try."

Download the Fueld app now 

Interested in more? Check out 5 other free wellness apps that should be on your phone.

Following the launch of its hugely successful nutrition programme, Zoe is back with its first own-brand product. After conducting a variety of dietary studies, the brand has released a wholefood, plant-based supplement designed to help people better support their health. 

In one study, the Zoe team found that many people struggle to make the changes necessary to improve their diet. Whilst the best personalised nutrition tests are one way to do this, they can often be an expensive and time-consuming process. Zoe's new supplement therefore encourages better dietary habits for those who struggle with time and are looking for a more affordable solution. 

Daily30+ contains a blend of over 30 selected plants to introduce over 35 different types of fibre and 7000+ beneficial plant chemicals to a savoury meal in just one scoop. 

Tim Spector, co-founder of Zoe comments:

"Zoe scientists have formulated Daily30+ to set a new standard for the supplements industry. We are supporting better health through encouraging dietary change to include additional plants which the gut microbiome thrives on. It’s time for a change in the way we all view and use supplements.”

The Zoe Daily30+ has been specifically formulated to help address the top dietary risks associated with poor health. There are a number of ways it can be used, including sprinkling it on a seasonal salad or adding it to a sandwich.

There are a number of ways the Zoe Daily30+ can be used, including sprinkling it on a seasonal salad or adding it to a sandwich. 

Zoe's Daily30+ wholefood supplement is available to buy as a monthly subscription from the Zoe website, and is exclusively  available in select Waitrose stores as 7-day (£10) and single serve packs (£2.25) from 17th July.

Those who opt for the subscription service will receive a free branded tin and scoop. 

Interested in more? Check out what happened when I followed the Zoe nutrition programme. 

After such an increase in popularity, there's no doubt that more and more people are turning to wellness technology, including the best smart rings and the best sleep trackers. However, programmes that revolve around personalised nutrition tests are particularly sought-after, and the Zoe nutrition programme is no exception. Whether you've seen it pop up on Instagram or noticed the gut health shots in M&S, we've all heard of it. The brand's marketing has been beyond impressive, and success stories have reached those far and wide. 

To find out more, I knew I had to give the programme a go. Despite eating relatively well and keeping an eye on my consumption levels, I'm always eager to explore wellness services that provide personalised results. The Zoe programme does exactly this, and despite having an exceptionally high price point, I was enticed to investigate its accuracy. 

Keep reading to find out my thoughts on the Zoe testing process, as well as my results and app experience. 

Testing

Unlike a lot of other personalised nutrition testing kits, the Zoe tests felt extremely comprehensive. I personally think this is a good thing due to the attached price tag, and you really feel as if you're going to find out a lot about your body. 

Once the semi large yellow box arrived on my doorstep, I uncovered three separate test kits. These included a gut health test, finger prick test and a blood sugar sensor, and to my relief, in depth instructions and guidance on how to carry out each one. As I had done a bit of research before the tests arrived, I was quite familiar with how it all worked, but was still pleased that the process appeared relatively simple. 

If you're unaware, the gut health test collects a stool sample to examine the diversity of the gut microbiome. The finger prick test collects a small sample of blood to check blood fat analysis, a reliable way to measure how quickly fat is cleared from the blood after a meal. These tests have to be carried out and sent off over the course of one day. However, the app was brilliant at notifying me how and when I should do this.

Now, if you've done your own research, you would have heard about the infamous blue cookies. There are two sets of cookies included (the lunch cookies are the blue ones) which need to be eaten at certain points throughout the testing day. These help the the blood sugar and blood fat tests to collect accurate results, as well as measuring the speed of digestion and gastric emptying. Once you then *ahem* pass the blue food dye, you then alert the app of how quickly you've digested the cookies. It's as simple as that! 

The blood sugar sensor is the longest part of the testing, and required wearing a continuous glucose monitor (CGM) on my arm for 14 days. This allows the app to gain real-time insights of how blood sugar levels fluctuate, depending on what kind of foods have been eaten. It should be noted that despite there being a tiny (and I mean tiny) needle involved, I didn't feel a thing when attaching it. It was also exactly the same with the finger prick test. 

Before testing commenced, I was invited to a quick meeting with one of Zoe's nutritionists who explained the process further and how to take part in each test. I thought this was a huge valuable part of the experience, and it provided the perfect opportunity to ask any questions and receive a personal answer. 

One thing I would say is that I didn't enjoy having to 'scan' my blood sugar sensor every time I wanted to read the results. I recently tried the Lingo Biosensor (read about our Editor-in-Chief's experience if you're interested) which continuously logs readings without having to be scanned. This variation just comes down to Lingo and Zoe using different CGMs, but it was frustrating having to transition between the effortless Lingo biosensor to one that needed more attention. 

Either way, I found the Zoe blood sugar sensor stayed on my arm securely for the two week period, and I didn't even notice it was there for the majority of that.

It should also be noted that those with certain health issues are unable to take part in the Zoe study, as mentioned on the website. This includes people with chronic health conditions, such as coeliac disease and diabetes. It's also unsuitable for those with an eating disorder or a previous history of one. 

Results

Those two weeks of waiting for my results combined a feeling of dread, doubt and intrigue at the same. I was interested in what the programme had to say, whilst remaining slightly sceptical at the same time. At one point, I woke in the middle of the night worried the tests would tell me I had the gut health of 105 year old woman who was about to drop down dead. 

However, when the email finally came through to say the results were ready, they were a lot more positive than I initially expected. Firstly, it took around two weeks from removing my blood sugar sensor for the results to come back. This was a lot shorter than I was warned, with Zoe stating it can take up to six weeks for the lab to process each sample.

Don't get me wrong, I do keep a close eye on what I eat, but I was anticipating my results to be worse than they were. My blood sugar control and blood fat control were good, as was my gut health. My food diary score could have been higher, but I was expecting it to be a slightly lower due to my testing days being more exuberant than normal. Either way, it gave me a great place to start and I was excited to see where things would go from there. 

App

The Zoe app is what impressed me the most when it came to the entire programme. Once my results were logged and analysed, it began providing me with personalised food recommendations and 'lessons' on what worked well for me and my body. For example, even though my gut health came back as good, it told me that my go-to plain porridge in the mornings wasn't boosting my digestion in the right away. The app then suggested a variety of nuts and fruits to add, all of which would promote the ratio of good gut bacteria to bad gut bacteria. I'd always avoided nuts to keep my calorie count down, but this was actually hindering my gut more than I'd anticipated. 

I also loved how the app would generate a daily score from 0–100 based on my food choices, using a traffic light system to indicate which foods are good or bad. This made it easy to keep track of what was working for me, and I'd be lying if I said the traffic light system didn't satisfy my perfectionism. 

I also really enjoyed following personalised recipes, especially as I knew they'd leave me feeling light and energised. It was also nice being able to log a meal as a whole, instead of having to break the ingredients down to get the nutrients information. I was enjoying it so much that I even decided to overlook the 'drink responsibly' notification I received after logging a glass of wine. It's all about balance, people. 

It was also nice not having to worry about calorie counting, focusing on lifestyle changes instead of food limitations. This is particularly refreshing take on the wellness and diet industry, and I think there are a lot of programmes that could follow Zoe's lead on this. There is still a large focus on weighing foods, but I don't believe this is necessarily a bad thing. 

Verdict

Overall, I was really impressed with the Zoe nutrition programme, and found it to be a detailed pathway of exploring what worked for my body and why. The testing was comprehensive but easy to follow, and it was fascinating to explore the unique influences on my digestion and blood sugar levels. There was a few particular points surrounding the testing that could be improved, such as the brand's choice of CGM and participation limitations for those with certain health issues. However, there's room for Zoe to build on this and enhance the programme in the future

For me, the Zoe app was the best part of the whole experience. The detail it provided in its nutrition lessons, food choice tips and recipes was outstanding, and it explains why the entire programme is priced so high. 

I would be tempted to recommend the Zoe programme to those who are looking for an entire lifestyle change. Most of my results came back as good or excellent, meaning I didn't receive as much advice surrounding my blood sugar and blood fat levels as expected. However, I did receive strong insights in other areas, so it completely depends on how your testing goes. 

Explore the Zoe nutrition programme further at Zoe.com 

If you weren't aware, Mental Health Awareness Week has been taking place since Monday. Due to close tomorrow, it's been a perfect opportunity for many people to discuss the importance of mental health and how much it can affect our everyday lives. 

However, one thing that's often overlooked is the link between mental health and physical health. Many of us are aware of how to help symptoms of poor mental health, including certain breathing techniques, but what happens when it's having an effect on our physical health? 

To find out more, I spoke to Kyle Crowley, a nutrition expert at Protein Works. He explained how protein can actually be an important aid in supporting someone's mental health. Keep reading to find out why, and how to easily incorporate protein into your diet yourself. 

Is protein intake linked to mental health?

Increased protein intake has been linked to improved mental health, primarily due to its amino acid composition. Amino acids serve as the fundamental building blocks for our neurotransmitters such as Serotonin and Dopamine, which are vital chemical messengers in our brain that help to regulate mood, cognitive function and emotions.

When we feel stressed, it is not uncommon for our nutrition to be the first thing we neglect. However, depriving our bodies of nourishment during difficult times can exacerbate existing issues and work against us. Fatigue, irritability, and increased anxiety are just some of the symptoms that can manifest. 

Integrating high-protein foods into our diets can act as a protective and proactive measure to help alleviate some of these symptoms of suffering mental health by offering sustained energy and stabilising our blood sugar levels throughout the day.

7 easy protein-rich snacks to help support your mental health 

If you are facing mental health challenges, it’s not uncommon to displace good nutritional food for comfort high-sugar snacks. However, this swap can cause a sudden spike in energy and lead to sugar crashes, which can negatively impact our mood.

Here is a list of high-protein snacks that can help to boost your mood and enhance your well-being without requiring extensive preparation.

1. Almonds

Small but certainly mighty, almonds provide the essential nutrients to keep you fuelled for the day. They are also a great source of fibre, which is essential for gut health.

2. Rice cakes 

While rice cakes are typically associated with low calories, they also contribute to your protein intake. Consider adding peanut butter as a topping for an additional protein source. 

3. Hummus and veggie sticks 

Hummus and veggie sticks are a classic combination that blends a great source of protein with fibre. 

4. Protein yoghurt 

Protein-rich and a great source of calcium, look for varieties with no added sugar and maybe look at adding fresh fruit to expand the flavour profile of your snack. 

5. Protein shake

With a wide variety of flavours available on the market, protein shakes are a quick solution that can be seamlessly integrated into your daily routine. 

6. Edamame peas

Not only delicious but a fantastic source of plant-based protein. Typically enjoyed steamed or lightly salted, there is roughly 11g of protein in 100g. 

7. Cheese

Cheese is a tasty and convenient source of protein, with various forms available. 

If you're interested in more, check out these 3 surprising ways your mental health is affecting your gut. 

Now that the warmer weather is here, it means summer isn't far behind. If you're like me, you'll be looking forward to all the barbecues, drinks parties and picnics, especially when it comes to all the delicious beverages on offer. 

However, instead of reaching for the typical favourites, switching things up can be a strong move. Healthier drink options not only taste just as good, but could even boost your immunity as well. We've already covered 5 of the healthiest alcoholic drinks, but what about non-alcoholic?

With this in mind, we spoke to Richard Smith-Bernal from The Juice Smith. He's shared with us five drinks you have to try this summer to stay energised and fresh while boosting your immunity. 

1. Hemp and cashew milk

Hemp milk and cashew milk are both excellent sources of zinc. Zinc plays a vital role in immune function because it aids in the development of cells that fight infection. Richard says, "Both these milks are rich in plant proteins and healthy fatty acids, which will help your skin, heart, and brain health."

Incorporate hemp milk or cashew milk into your daily routine by substituting either milk anytime you would normally use cow’s milk. Stir it into your immune-boosting green tea, pour it into your cereal, or simply enjoy a cool, refreshing glass on its own. Not only will this creamy, cold drink keep you hydrated and cool this summer, but you’ll be able to consume it knowing that you’re boosting your immunity! 

2. Lemon ginger tea

If you are someone who enjoys a refreshing glass of iced tea on a hot summer day or a cosy cup of hot tea before bed, then you will be thrilled to learn how tea–specifically lemon ginger tea–is a natural immune booster. Not only does it contain antioxidants that fight inflammation, but lemon ginger tea is an excellent source of Vitamin C, which aids in bolstering your immune system. Ginger, in particular, helps with immunity and is also great for boosting efficiency in your digestive system.

Richard says, "Similarly, green tea contains one of the highest concentrations of immune-boosting antioxidants. Just make sure you skip the sugar to avoid counteracting the health benefits."

Whichever way you enjoy the above teas, you can sip happily, knowing you're staying hydrated while boosting your white blood cell count.

3. Blended fruit juice

Almost nothing compares to the revitalising feeling of freshly blended fruit juice on a warm summer morning. Citrus juices, for example, are packed with Vitamin C, a vital participant in protecting cells from harmful pathogens. This is why it is common to take Vitamin C tablets as a preventative measure when you start to feel a scratchy throat or have a mild cold. 

Another fruit rich in Vitamin C is watermelon. Vitamin C, Vitamin A, magnesium, and arginine are all nutrients naturally found in watermelon, which help maintain a healthy immune system. If you are curious about a tasty and hydrating summer treat, Richard recommends that you try combining a medium-sized watermelon, a handful of mint leaves and half a lime. 

4. Fermented drinks

Richard says, "Fermented drinks like kombucha and kefir are rich in probiotics which contribute to your overall gut health. Introducing new microbes into your gut through fermented food and drinks diversifies your gut microbiome."

Kefir is a cool, creamy, probiotic haven with a texture similar to yoghurt. It contains a bacteria called Lactobacillus kefiri and Vitamin D, which act as armour against infection and disease. You can satisfactorily sip your glass of kefir as an afternoon refresher, or you can even sprinkle some granola on top and enjoy it for a breakfast that will have both your gut and immune system in tip-top shape.

5. Water

Although it may seem obvious, water should be high on your list of go-to drinks this summer. Richard says, "Water is essential for immune function because it aids in the absorption of vitamins, antioxidants, and many other nutrients humans need for a healthy, well–maintained immune system. It helps deliver these nutrients throughout the body and is also vital for flushing toxins."

If you get bored of the taste of still water, try sugar-free sparkling water or infusing your water with citrus for an even more refreshing taste. You could also check out our 5 ways to stay hydrated that don’t involve drinking water.

Interested in more? Check out the superfood ingredient has twice the amount of protein than a steak. 

If your goal is to build muscle then, as well as supplementing with creatine, making sure you consume enough protein is key to help your muscles repair and recover. Although consuming whole foods is always best, adding a protein powder to your diet is one of the easiest ways to up your intake. 

But apart from having to choose from the hundreds of flavours out there, you need to make sure you’re picking the best type of protein to support your muscle-building goals.  

Whey concentrate, whey isolate and casein are three common types of protein powders you’ll encounter, but which is best in helping you secure gains? We spoke to Dr Mark Evans, a Nutrition Consultant at Optimum Nutrition to find out.

Whey, isolate and casein: what’s the difference?

Before we jump into which protein is best for building muscle, let's take a look at each protein more closely. While there are differences that set the three apart, there are similarities too. 

Dr Evans points out that whey, isolate and casein are all derived from milk during the cheese making process. “Every gram of protein in these powders provides four calories, so any calorie differences between them is due to protein content, serving sizes or the presence of other nutrients such as carbohydrates and fats,” he says. "They all also contain the nine essential amino acids that are essential for muscle growth and recovery."

Ok, now for the differences...

Whey: This is by far the most popular protein supplement on the market. “Whey is a fast-digesting protein that is quickly absorbed by the body, making it an ideal choice for fast delivery of amino acids to the muscle during the post-workout recovery period, or any time during the day to help you hit your daily protein target,” explains Dr Evans. 

Whey isolate: Isolate contains a higher protein purity than both whey concentrate and casein. “It undergoes a filtration process to remove most of the fat, carbohydrates, and lactose,” says Dr Evans. “Isolate can be particularly useful for people who may have digestive sensitivities to other types of whey powders.” It’s also typically more expensive because of the extra step in processing and its higher protein purity. 

Casein: The main difference with casein protein is that it takes longer for the body to digest, which means a more sustained supply of amino acids to the body over a longer period. “This makes it an excellent protein choice between meals, during extended periods of fasting, or before bed,” says Dr Evans. “Casein powders are also slightly higher in carbohydrates compared to whey protein, but are higher in calcium and phosphorus, which are important minerals for bone health.” 

Which type of protein powder is best for building muscle?

Out of the three proteins, Dr Evans recommends whey protein if building muscle is your goal, whether that be concentrate or isolate. He says this is because of its fast absorption rate to deliver amino acids to the muscles quickly after a workout, but also because it has higher levels of leucine, than casein. “Leucine is an essential amino acid and is a key trigger of the muscle-building process, so these two things combined make it the ideal choice for muscle-building efforts,” he says.

Not sure how much protein you should be consuming a day? Check out Optimum's Nutrition protein calculator, it will also recommend your carb, fat and calorie intake.

T3's top protein picks 

If you need a new protein to add to your kitchen cupboard, here's three that we really rate...

You've heard it before and you'll hear it again, but breakfast really is the most important meal of the day. The NHS even strongly recommends not skipping breakfast, especially as it can help you get the nutrients you need for good health. What you decide to eat for breakfast is a different story, but it's generally suggested that consuming something is better than nothing at all. 

That being said, a lot of people can get confused about when they should be eating their first meal of the day. In a world full of intermittent fasting and weight loss methods, it can be hard knowing what works for your body and what aligns with your own fitness goals, so it's always useful to hear directly from a nutritionist. 

Tim Spector, Professor of Genetic Epidemiology at King’s College London and founder of the Zoe nutrition programme, recently shared his own opinion with the BBC. Like the NHS, his response refers to the idea of skipping breakfast as unhelpful, but his advice about the healthiest time to eat breakfast may baffle you. 

What time should you eat breakfast?

In response to this question, Professor Spector maintains that everyone is different when it comes to their nutrition. "Some people are programmed to prefer eating earlier in the day and others later, which might suit our unique personal metabolism. We need to move away from this one-size-fits-all advice", he says.  

Professor Spector goes on to share that leaving 12-14 hours between your last meal of the previous day and first meal of the following day is the best route to take. This means an early breakfast is ideal for those who eat dinner earlier on, and a late breakfast is best for those who have dinner later into the evening. 

He says that this routine is high beneficial to your gut bacteria, especially as it "allows your gut lining to clean up the debris from the night before". 

"The more they do this, the stronger your gut wall is, and [this] appears to help your immune defences."

Interested in more? Check out the 4 reasons why your breakfast choice is giving you the afternoon slump.

Whether the energy is lacking, or you’ve got a hardcore session that you need to smash, the best pre-workout can help. “Pre-workout supplements are designed and intended to enhance performance and 'energy' before exercise, and contain a mix of ingredients to help do so,” says Myprotein Nutritionist, Jamie Wright.

Just like creatine and protein powder, pre-workout is one of the most popular sports supplements on the market. But what are the benefits of pre-workout? How often should you take it, and when? More importantly, is pre-workout bad for you? 

Read on for everything you need to know about pre-workout, as well as a quick roundup of our favourite ones.

Best pre-workout: our pick

What is pre-workout and what’s in it?

In a nutshell, pre-workout is a supplement that gives you an energy boost. It comes in a variety of forms, such as powder, drinking shots and even gummy sweets, with powder (often) being the most popular.

Caffeine is the key ingredient in pre-workout, as this is what gives you that much-needed energy boost, followed closely by creatine. “Caffeine enhances alertness and delays fatigue by stimulating the central nervous system,” explains Jamie. “Creatine is included for its benefits to increase muscle mass, strength, and power output.” 

Beta-alanine is another common ingredient, that Jamie says “helps combat muscle fatigue by increasing carnosine levels in muscles”. 

Other ingredients include amino acids (such as BCCAs), nitric oxide precursors (such as L-arginine and L-citrulline), which help improve blood flow to muscles, enhance oxygen and nutrient delivery. Plus, you’ve got additional vitamins and minerals like B vitamins for energy metabolism and electrolytes for fluid balance.

"In the right formulations and with the right forms and doses, these components work collectively to better optimize various aspects of workout performance, including energy levels, endurance, strength and recovery," says Jamie.

Is pre-workout bad for you?

“As with anything it depends on the person and how the product is ultimately used (or, in some cases, abused),” says Jamie.

The primary ingredient he says people need to be wary of is the caffeine. “For some, this may cause elevated levels of anxiety or disruptions to their sleep. But, for others, it may cause heart palpitations and changes in blood pressure,” he says. 

The Food and Drugs Administration has cited that 400mg of caffeine a day as an amount for healthy adults (that's four to five cups of coffee). Jamie says it’s therefore very important that individuals who are more susceptible to stimulants to be aware of the content of the pre-workout they are ingesting.

Are there any side effects?

You may experience some side effects with pre-workout but, then again, you may not. Ultimately, it depends on the type of pre-workout you’ve chosen and may differ from person to person.

Jamie says common side effects can include jitters, a racing heartbeat, and difficulty sleeping, (that’s if you’ve taken your pre-workout late in the day). “Some might also experience digestive upset, like nausea or diarrhea, especially if the supplement has a lot of artificial additives too, or higher levels of certain electrolytes in particular forms (such as magnesium oxide),” he adds.

The other most common side effect is getting an itchy, tingling sensation, which is often experienced on your face, hands, and neck. This is an effect called paresthesia and it can occur when pre-workout contains beta-alanine. “This usually kicks in shortly after taking pre-workout and it fades away after an hour or so,” says Jamie. “Some people might not mind it, and it's often seen as a sign that the supplement is kicking in.”

How to take pre-workout

If you’ve brought a pre-workout powder, always read the instructions on the back of the  packaging as to how much you should take, and when. Typically, you’ll mix a scoop of pre-workout into water and then consume it anywhere between 30 minutes to an hour before your workout.

Pre-workout shots don’t require any mixing, and are usually consumed between 20 to 30 minutes before a session. If you’d rather pre-workout gummies, again, check how many you need to eat for a single serving, as this will differ from brand to brand. 

How often should I take pre-workout?

“If you are taking a stimulant based pre-workout I would reserve it only for the times that you feel you actually need it,” says Jamie. You don’t want your body to build up a tolerance to it, otherwise you won’t experience its benefits. Jamie advises also taking it earlier in the day, if you can, so that it doesn’t disrupt your sleep. 

Non-stimulant pre-workouts (that don’t contain caffeine) Jamie says this is fine to consume before virtually any workout.

Should you dry-scoop pre-workout?

Dry scooping – where you basically shot a scoop or pre-workout powder without any water – has become increasingly popular due to social media and fitness influencers doing it. 

"Unless the product is specifically designed as a dry scoop pre-workout (like the Myprotein Origin Dry Scoop), it is not safe and should be avoided," says Jamie. "Dry scooping can lead to a rapid increase in heart rate and blood pressure due to the concentrated dose of caffeine hitting the system all at once.Additionally, it poses a risk of choking and can irritate the respiratory tract."

What's a non-stimulant pre-workout?

As we mentioned previously, this is a pre-workout that doesn’t contain caffeine, so it’s a great option for those who train in the evening and find that regular pre-workout disrupts their sleep, or stomach. 

“They work by enhancing blood flow to your muscles through nitric oxide precursor ingredients like citrulline, or arginine,” says Jamie. “This improved circulation delivers more oxygen and nutrients to your muscles, enhancing endurance, performance and recovery.”

Many will still contain all the other ingredients that you’ll find in normal pre-workout – such as creatine, beta-alanine, electrolytes and vitamins – so, you get the workout benefits, just without the buzz or crash that stimulants can bring.

The London Marathon is approaching faster than expected, with the huge event taking place this Sunday. If you're taking part, you're probably set to go with the best trainers and best running watch, but have you considered how to best prepare your body beforehand?

From prepping your skin to making sure you consume the correct food beforehand, there are many things you can do that will ensure you perform at your best. 

We've therefore spoken to a mixture of nutritionists and experts who have shared their advice on what you can do to support your wellbeing ahead of the marathon. Keep reading to find out what they said, and how their advice can help you. 

1. Eat the right foods beforehand

We've spoken to the sports nutrition experts at Bulk who analysed the nutritional content of popular dishes to see which are the best for building muscle and helping with stamina. A spokesperson from Bulk commented: “It is important for athletes to get nutritionally rich meals, especially ahead of the London Marathon which requires a lot of physical, and mental, effort."

You should be aiming for ingredients such as onion, garlic and tomato. Not only are these a great base for most meals, they're a reliable source of B and C vitamins, all of which help different enzymes function and strengthen our immune system. Olive oil also has anti-inflammatory properties and have proven to be an excellent source of antioxidants. 

If you're a snackish person, nuts are great for regulating biochemical reactions such as blood pressure, sugar levels and muscle function.

2. Apply SPF 50 in the morning

Whatever the weather is on Sunday, prepping your skin beforehand is crucial. Nicola Moulton, skincare expert at Beauty Pie, explains that sun damage can lead to "dry, dehydrated and sunburnt skin in the short term and dark spots, loss of collagen and wrinkles in the long term."

"Even during the winter months, it’s important to wear a broad-spectrum SPF with high UVA and UVB protection on your face, neck and any skin that isn’t covered up when you’re running. Wearing extra protection like hats and sunglasses will also help to minimise your exposure to harmful UV rays,” explains Nicola.

3. Stay hydrated throughout

When running the marathon, it's extremely important to stay hydrated to replace any lost electrolytes. Make sure to consume a sports drink and food, such as gels and bars, as they provide a quick source of energy and essential electrolytes to keep you performing at your best. 

You should aim to drink about 0.4 to 0.8 litres of sports drink per hour to stay properly hydrated and fuelled. However, it's important that this is spaced out to maintain your energy.

4. Consume protein afterwards 

Protein plays a crucial role in the recovery process after running a marathon, especially as long distance running can cause microscopic damage to muscle fibres. Protein provides the building blocks (amino acids) necessary for repairing and rebuilding these damaged muscle tissues, aiding in muscle recovery, growth, and repair.

Sophie Gastman (ANutr), nutritionist at Innermost, recommends "consuming 20g of protein in the 1-2 hours after the event to help optimise muscle repair". Protein shakes are a super quick, convenient and tasty way to get the protein on-board for efficient and effective recovery.

5. Supplements!

Sophie also explains how nootropic supplements can "help exercise recovery through various mechanisms related to brain health, cognitive function, and overall wellbeing." Whilst their primary focus is on cognitive enhancement, some of their effects can indirectly support the recovery process after exercise by reducing inflammation, supporting cellular repair, and promoting restorative sleep. 

Supplements such as The Relax Capsules are designed to help speed up physical and mental recovery, reduce inflammation and regulate optimal hormone activity, thus promoting a faster recovery period. 

Avenger fans, assemble! Myprotein has joined forces with Marvel to launch a new line of protein flavours inspired by your favourite superheroes so you can take your training to a new realm.

The new flavours are variations of Myprotein’s best-selling clear whey protein. Four characters—Hulk, Black Panther, Spider-Man, and Captain Marvel—are available, each offering a blend of fresh, fruity flavours.

The Hulk flavour is a mixture of green plum and kiwi; Black Panther is blue raspberry; Spider-Man offers a blend of raspberry and strawberry, while Captain Marvel is a mixture of orange, mango and tropical flavours – sounds pretty tasty! 

Full-size tubs retail at £34.99, and each serving provides a decent 20 grams of protein. As you can see from the pictures above, the packaging is pretty cool (take a flick through if you haven't already), with a blend of matte black, gold and the superhero's iconic symbol. It’s definitely not one that you’ll want to hide away at the back of your cupboard.

However, it’s not just protein that you can get; there are also bespoke protein shakers (RRP £12.99) and character boxes (RRP £44.99). These include a full-size tub of your chosen superhero protein, a shaker and scoop, as well as three sample sizes of the additional protein flavours, so you’ll get to taste all of them.

This is the first line of products to launch in a multi-year collaboration with Marvel, so who knows what’s in store later down the line? Hopefully, there will be more superheroes, flavours, and maybe even some merch. One thing we do know, though, is that training has just got a little more heroic.

The Myprotein Marvel character boxes are now available to shop at Myprotein. The full-size tubs of protein will be available from 22nd April.

We all know the importance of getting our daily protein intake, particularly if we are strength training and want to build muscle. Adding protein powder into our diet is the easiest way to do this, but is there such a thing as ‘too much’ protein? Well, a recent study has revealed there is, so you may want to hold back on that fifth shake of the day.

Recent research published in the Journal of the International Society of Sports Nutrition has revealed that consuming more protein than your body needs, won’t provide any extra benefit to your muscle gains. Just to point out, it’s not saying there’s a negative effect of consuming too much protein but, if it’s not going to provide any extra benefit, is there a point? 

Let’s jump into the study…

This study was quite simple; 48 males between the age of 18 and 36 trained four times a week consuming either 1.6g per kg per day of protein, or 3.2g per kg. At the end of the 16 weeks, gains in lean mass and strength were found to be similar across both groups, revealing that consuming more protein doesn’t equal more gains. There were no downsides for the group that doubled their protein intake either, and the study also showed that liver and kidney function was normal.

Similarly, a 2018 systematic review, which looked at research from 49 studies also found that “protein supplementation beyond a total daily protein intake of 1.6 g per kg per day provided no further benefits in muscle mass or strength".

When looking to increase strength and size, the general consensus is to consume anywhere between 1.6-2.2 grams per kilogram of bodyweight per day. But what this study has made evident is that you don't need to go into protein panic mode and start smashing in the shakes thinking 'more is better'. Yes, a bit more may be needed to help you achieve your goals, but too much more isn't going to get you them any quicker, clearly.

Easter weekend is right around the corner, meaning the supermarket shelves are filled with an abundance of chocolate temptations. However, if you're watching your sugar intake or try to maintain a calorie deficit, it can be difficult knowing your limits. Don't even get me started on the Easter egg hunt. What's the fun in spending hours looking for your chocolate, and then not being able to enjoy it? 

With this in mind, I spoke to Pamela Nisevich Bede, a nutritionist for Lingo, Abbott. She explained how the Lingo team has been putting certain chocolates to the test, just to see how impactful the sugar content can be. Pamela explained how she "doesn't like to demonise foods, however it is good to be aware of how different foods can impact glucose spikes.”

Keep reading to find out the eight tips she shared on how to enjoy your Easter chocolate guilt free this weekend. You can thank us later! 

1. Go dark over milk

You may have heard that dark chocolate is a better choice than milk or white varieties. This is completely true, especially as dark chocolate provides us with health benefits that the other varieties can’t. You should aim for at least 80% cocoa where possible to reap the benefits of dark chocolate, including low sugar content, high antioxidants and elevated fibre levels. 

2. Practice portion control

If you're a person that craves sweet things, it can be tricky not to indulge yourself with a chocolate feast. That's why it's recommended not to turn to chocolate when hungry, even if you feel low on energy. If you do have a sweet tooth, try having one small piece of chocolate and then leave it for 10 minutes. Your craving may have disappeared, meaning you'll avoid a chocolate binge and end up feeling better in the long run. 

3. Pair with low glycaemic foods

When enjoying your chocolate, try pairing it with nuts or cheese. This can slow down the absorption of sugar in the bloodstream, leaving you feeling more energised and balanced as the day goes on. Why not stick a few eggs on the post-roast cheeseboard? We're sure no one will notice. 

4. Timing is key

If you are in the mood for some chocolate, it's really important to eat it after a balanced meal. Filling up on nutrient-dense foods first moves you closer to meeting your overall nutrient needs, and can slow digestion and absorption. It's just another reason why you should avoid chocolate on an empty stomach. 

5. Move more

After consuming your easter chocolate, try taking a walk or engaging in light exercises. This doesn't mean you need to go on a heavy gym session or a half marathon, but exercising is a great way to keep your glucose steady and stopping it from a spike.

6. Stay hydrated 

Staying hydrated is key for your overall health and for maintaining steady glucose levels, so drink plenty of water alongside your chocolate indulgence. If you're not a fan of water on its own, read about the five ways to stay hydrated that don’t involve drinking water. 

7. Uncover your unique response

With a glucose monitor and app like Lingo, you are able to see how your body responds to different types of foods. Yep, this includes chocolate! Read about our own experience with the Lingo Biosensor, and how it showed the body's reaction to certain foods. 

Interested in more? Find out whether Easter chocolate actually does help you sleep.

Whether you like it or not, the amount of health and wellness trends out there are endless. From viral sleep hacks to the best LED face masks, there's always a new technique or method to try out, and that's not going to change anytime soon. However, there's one trend that's still making the rounds, and that's collagen. 

We've already covered the recommended age to start taking collagen, with the answer being a lot lower than you'd expect. We've now spoken to Kyle Crowley, nutrition expert at Protein Works, who's explained the popularity of collagen on social media and how it can be added to your diet. 

Kyle said that collagen has become "particularly popular for women looking to improve their skin health. This is because the ageing process causes the body produces less collagen, which can lead to wrinkles forming. Studies have shown that collagen may help to slow down the skin ageing by reducing dryness and, in turn, the wrinkles it causes.”

Kyle also took us through the various ways to boost collagen production, and how it can be incorporated into an everyday diet. 

1. Bone broth

The popularity of bone broth as a health remedy has continued to grow throughout the past year, becoming one of the biggest wellness trends. Bone broth is one of the easiest and most effective ways for people looking to increase their protein intake and add probiotics to their diet, with one of the main proteins in the broth being collagen.

Collagen is the protein found in bones, tendons, and ligaments, so as the broth is cooking, these parts break down into collagen-derived gelatin, which helps with overall bone health. 

Another benefit of broth is its gut health benefits, especially as it contains probiotics that help rebuild the gut lining with beneficial bacteria left behind from the gelatin in the boiled bones.

2. Chicken

Poultry is a rich source of dietary collagen, and counts as an easy way to incorporate protein into your diet, especially as it’s a common meat already eaten by many.

As chicken is a good source of protein, it is also beneficial for promoting muscle growth. As it is low in calories but high in protein, it’s a popular choice for those looking to improve their overall health as well. 

3. Fish

Fish is also a great source of collagen, especially as it contains marine collagen. Marine collagen has particularly been in the spotlight for its anti-ageing properties as fish collagen is absorbed up to 1.5 times more efficiently into the body than bovine, cow-derived collagen. 

Found that interesting? Check out the 5 reasons why you should use sunscreen daily for healthier skin. 

With Valentine’s Day just around the corner, you might have started looking for romantic recipes to wine and dine your other half. It's the one day of the year that guarantees restaurants will be absolutely packed, so opting to stay at home is a great way to celebrate. 

In preparation for your delicious home-cooked meal, you may be wondering what the best ingredients are to work with. To help you out, I spoke to Kyle Crowley, a nutrition expert at Protein Works, who revealed the best aphrodisiac foods to choose on the big day. Not only will these foods get the juices flowing, but they're also great for gut health, meaning you won't be left feeling bloated and out of sorts when romance calls. 

Before you find out what they are, read our top 5 sexiest fragrance notes for Valentine's Day so you know what to spray. 

1. Strawberries 

Strawberries are well known for being one of the most romantic fruits, with the fruit often coated in chocolate as a Valentine’s treat. They're a great source of fibre, with studies also showing that strawberries can aid in reducing gut inflammation, specifically in people suffering from symptoms of IBS.

Covering your strawberries in dark chocolate can also have benefits for the gut, with the sweet treat containing both high fibre and a number of antioxidants to help the gut lining. 

2. Asparagus 

If you're cooking up a romantic dish for your other half, why not add in some asparagus to improve your gut health in the process? Asparagus is not only delicious but also a great source of fibre, which plays an important role in digestion. The vegetable also has a high nutritional value and its prebiotic properties work to feed good bacteria in the gut. 

3. Chilli 

Spice up your love life in the kitchen as well as the bedroom this Valentine’s Day by adding a touch of chilli to your plate. Not only does chilli act as an aphrodisiac, enhancing sensations and blood flow in the body, but it also benefits your gut. 

When consumed in moderation, chilli extract may improve gut health by increasing the number of good bacteria and in turn reducing the number of disease-causing bacteria. However, be careful about how much you use as you don't want to be chugging down pints of milk as a result. 

4. Figs

If you're going for a cheeseboard or charcuterie board this Valentine's, try upgrading it with some delicious figs. They are full of fibre which provides the gut bacteria with prebiotics to feed on, improving digestive health. 

However, although these fruits are incredibly moreish when paired with your favourite cheese, be sure not to eat too many as figs have natural laxative properties. 

Looking for other ways to make a Valentine's night in more romantic? Check out these 5 ways you can set the mood with smart lighting. 

With so much conflicting advice on protein consumption out there, it can be difficult knowing what to insert into your diet. You may know exactly how many grams of protein you should eat a day or how protein aids weight loss, but the truth is that a lot of us are still in the dark. 

After recently discovering that Spirulina has twice the amount of protein than a steak, I decided to go out and find even more foods that are unknowingly protein-rich. Not only are the items on this list great for protein intake, but they're all delicious and easily integrated into everyday recipes. 

From guava to hemp seeds, here are the five foods that contain a lot more protein than you'd think. Who knows, maybe they'll make a way into your basket on your next weekly shop?

1. Guava 

Believe it or not, guava is one of the most protein-rich fruits out there. It has about 2.6g per 100g, taking it way above the protein content of a banana. It's a great fruit to eat because every bit of it is edible and contains useful nutrients such as vitamin C and fibre. 

Unlike papaya, it's also incredibly tasty, with many people preferring to eat it on its own or in a fruit salad. If this doesn't sound like you, why not pop some in a smoothie using one of the best blenders, and you'll be good to go! 

2. Tempeh 

Tempeh is especially rich in protein, coming in at about 20g per 100g. It's made from cooked and fermented soya beans, making it a popular meat alternative. Tempeh's high fibre content is also great for digestion and gut health, and is known for its filling and satiating effect. Unlike a lot of other protein sources, tempeh is considered a complete protein source, meaning it provides all the essential amino acids.

Better Nature produce delicious tempeh that's super easy to cook up, especially as there's no need for pressing or draining. Half a pack also has more than double the protein of an egg and three times more protein than Butter Beans. Its marinated tempeh is my favourite, especially the mediterranean tempeh pieces. 

3. Lentils

Lentils are an extremely rich source of protein, making them another great vegan alternative to meat or fish. There's 9g per 100g, meaning there's a lot packed into just a small amount. They're also rich in fibre which helps your digestive system function properly and fuel good bacteria in your gut.

As well as being protein-rich, lentils are also great at adding flavour and protein to plant based recipes. I love cooking them up and adding them to a salad with feta and fresh veg - delicious!

4. Parmesan cheese

This is probably one of the most surprising items on this list, especially as it's usually paired with a big bowl of delicious pasta. However, parmesan is a great source of protein, containing a whopping 38g per 100g. Not only does it taste great, but it's a a lot higher in protein than most other types of cheese.

This is probably due to ageing process required, and the lack of moisture that parmesan has. This also means parmesan is a lot more easily digestible compared to other cheeses, perfect if you struggle with dairy in general. 

5. Hemp seeds

Hemp seeds are the seeds of the hemp plant, but they only contain a tiny amount of THC, so don't get too excited. However, with 30g of protein per 100g, it's certainly enough to perk your interest. 

Like tempeh, hemp seeds are also considered to be a complete protein source, and they're also easily digested compared to other grains, nuts and legumes. 

Before you go, why don't you check out these protein pancake recipes? The big day is coming up after all...

The sport supplement scene is a bit of a minefield – there’s BCCAs, EAAs, Glutamine, L-carnitine – but if there’s one supplement almost all fitness enthusiasts are taking, it’s creatine (legally speaking).   

The International Society of Sports Nutrition says it’s one of the most popular performance enhancing supplements for athletes and of all the sport supplements out there it’s the only one that has studies backing its efficacy. It all sounds pretty positive, right? So, is it worth adding into your daily routine? Our guide below tells you everything you need to know.

What is creatine?

Creatine is actually naturally produced by the human body, where it’s mostly stored in the muscles and some in the brain. It’s also found naturally in foods, such as meat and fish, and our body uses it for energy. 

“Creatine increases your stores of phosphocreatine, a form of energy which is in the body’s cells,” says Alex Petitt-Ward, a personal trainer and online coach. “It helps your body produce more ATP (adenosine triphosphate), which is your body’s high energy system involved in short bursts of activity such as sprinting and lifting.” The more energy we have, the less rest we need which means we can go the extra mile with our training. 

Benefits of creatine

Studies have shown that creatine can help enhance muscle mass and strength, due to its enhancement on exercise performance. Alex explains because our body will have more ATP available (our quick energy system) it means our muscles won't fatigue as quickly and can therefore work harder. It can also help post-exercise too, as creatine's also been shown to improve recovery and injury prevention. 

Although, it’s not just avid gym-goers and athletes who can benefit from taking the supplement, as new studies have shown creatine can even improve cognitive function and boost short term memory. While a 2012 study revealed it can support those with depression. The eight week study with 52 women found that those who supplement with 5g of creatine a day alongside their antidepressant saw significant improvements in their HAM-D scores (a depression assessment scale).

Is there a best time to take creatine?

There’s no need to try and pinpoint an exact time to take your creatine, as Alex confirms there’s no specific benefit for when you take it, as long as you take it daily. “Some studies have shown benefits of pre exercise but at present not enough evidence exists to confirm this,” he says.

In terms of how often you should take it, the standard dosage recommendation is 3-5g of creatine monohydrate a day. The International Society of Sports Nutrition says the most effective way to increase your creatine stores is by taking 5g of creatine monohydrate four times a day, for five to seven days – known as a ‘loading phase’. After this, it’s the standard daily dose. A loading phase isn't necessary, Alex says you can stick to the 5g a day, but that it will take longer to get into the cells.  

Who should take creatine?

"Anyone who is performing any form of sprint or power based exercise should take creatine (HIIT, strength training, track training to name a few)," says Alex. "But now there is evidence to say that everyone should actually take it due to cognitive benefits of it as well." Creatine is consumed best with carbs or carbs and protein. You could add it to your protein shake, pre-workout meals, or even your hot drink (as it doesn't dissolve well in water).

The side effects

'Does creatine make you gain weight?' is one of the most highly searched questions surrounding the supplement. Creatine does increase water retention and, as a result, can lead to weight gain. However, we're not talking masses of weight here (it's not a weight gainer), more like 2-4lbs a week. Plus, creatine contains zero calories, so it won't contribute to fat gain. If anything, your muscles will look and feel fuller. Also, don't forget creatine helps you build muscle and muscle is heavy, which means the numbers on the scales go up.

Creatine : Our top picks

The start of a new year brings new opportunities to start afresh and try something new. Whether you're hoping to increase your fitness or start drinking less, January is a great time to start, especially if it's been on your mind for a while. However, there's one resolution that a lot more people are focusing on in 2024 than previous years, and that's to consume more protein. 

It's no lie that there's a confusing amount of information surrounding how many grams of protein we should eat a day, and what protein sources are best. There also seems to be increased anxiety about consuming enough protein if you follow a vegan diet. As Veganuary is also a hugely popular New Year's resolution, it's important to quash the rumours that it's impossible to get all the nutrients you need when avoiding meat. 

With this in mind, nutrition brand Verve has revealed the trending superfood ingredient that contains twice the amount of protein than a steak. This means it's a perfect vegan protein source, especially for those carrying out Veganuary. Have you guessed what it is yet? Spirulina. 

Before you find out more, check out our best protein shake blender to get you started. 

What is spirulina?

Spirulina is a blue-green algae that has been classed as a superfood due to its natural nutritional content. The benefits of eating the superfood include supporting eye health and maintaining healthy cholesterol levels, and its vitamins and minerals can help your immune system, fight diseases and lower blood pressure.

Its 60% protein content has been hailed far and wide as a ‘saviour’ for those who struggle to maintain a healthy protein intake. What's more is that spirulina can contain up to 126% more protein than most meats, and findings from the USDA  have revealed that 100g of spirulina contains 57g of protein as opposed to 100g of steak containing just 25g. Crazy, right?

A study by the University of Exeter exploring algae-derived proteins from spirulina and chlorella also found that they work as great alternatives to animal proteins, particularly efficient in maintaining and building muscle. This means spirulina is great companion to your gym workout, especially as its rich nutritional content makes it a healthier option than a lot of other protein powders. 

Check out some of our top spirulina picks below: 

Why don't you now have a look at these 5 simple protein blender smoothies to supercharge recovery after exercise? They're easy to make and will give you a good excuse to try out your new favourite protein source...

The festive fun and frolics might already seem like a distant memory, but for anyone who perhaps went a little too hard on the tin of Quality Street or polished off one too many bottles of Baileys, the additional bulk and general lethargy can serve as a nagging reminder.

“Weeks of over-eating, over-drinking, and sitting back on the sofa are fun for a while, but come January, many will be looking to get back to a healthier lifestyle,” explains Abi Roberts, a qualified sports nutritionist and expert at protein and supplements company Bulk.com.

“There are plenty of benefits to taking a short break and treating yourself over the Christmas holiday. However, many of us are guilty of continuing these habits after the holidays have ended,” she adds.

It is a notion seconded by Ruth Fairchild, Reader in Oral and Public Health Nutrition at Cardiff Metropolitan University, who says that we should really get ahead of ourselves and not pack the cupboards full of festive treats before the big day.

“An adult’s Christmas day can rack up around 6,000 calories, which may be fine if you are planning to run up a mountain the next day, but for most of us, it is two to three times our normal energy intake,” she says. 

But what if we don’t have the willpower of a Shaolin Monk and can’t resist temptation? We’ve spoken to several experts in the field of diet, detox and gut health to get you back on track.

Don’t fall for fad diets

Ok, so we are already tying ourselves in knots a little here because we’ve suggested you follow our fitness advice and then tell you not to fall for fad diets. But stick with us here…

“January is regarded by most nutritionists and dietitians as exactly the wrong time to be considering a new diet option,” Ruth Fairchild explains.

“Indeed, the British Dietetic Association, who know a thing or two about diets, urge you not to fall into the predictable diet trap simply because experience tells us a ‘new year, new diet’ rarely lasts very long. In some cases, they can result in eating more, gaining weight, feeling less healthy and really reducing our self-esteem at what is traditionally a very low time of year,” she adds.

It is a sentiment echoed by nutritionist and gut health specialist at Deeply Foods, Orla Stone, who says we should instead look to include lots of gut-loving foods into our New Year diet.  

“Stop putting yourself through tough, hunger-inducing diets that won’t likely work. Having a healthy gut means having healthy gut bacteria, and we have trillions of them living in our large intestines. If you help your gut bacteria to thrive they will support so many aspects of your health, including your sleep, mood, immune health, blood sugar control and skin,” Orla states.

The overarching consensus is to make small healthy changes to your daily routine rather than following something strict and, more often than not, unsustainable over long periods of time.

Lose weight sensibly and sustainably

“We all have different energy requirements, outputs and different preferences and attitudes to diet. Naming and following a diet can get problematic,” academic Ruth Fairchild says.

“If weight loss is the key goal, it is important to eat as much variety of food as you can, but consume less total food - and move around more.  When we start tagging it ‘plant-based’ or ketogenic diet, then it is likely you are restricting food types to such an extent the result is less nutritious, palatable, achievable and sustainable than the diet you started with,” she adds.

Orla Stone, who is an expert on gut health, also suggests avoiding juicing. “Lots of people see this as a great way to detox, but the process of juicing removes most of the beneficial fibre from the fruits and vegetables, thereby removing that valuable food source for your gut bacteria,” she explains.

Walk everywhere

Walking is arguably the simplest and cheapest exercise available to us all. It’s almost entirely free since all you need is a pair of trainers or shoes that you’re comfortable in.

“Swapping out short drives to the shops or your daily commute is a great way to sneak exercise into your day without really noticing,” resident nutrition expert Abi Roberts from Bulk.com says.

“Walking has many benefits to your health: it builds stamina, burns excess calories, and is great for a healthy heart. Experts say that a brisk walking pace is best for your fitness – making this a simple and effective way to feel healthier,” she adds.

We’ve already waxed lyrical about the benefits of low impact cardio and walking is arguably up there with one of the best forms. Simply upping your step count to ensure you hit a minimum of 10,000 (or better still, 20,000) will burn calories in the background and reap huge weight loss rewards in the long run.

Punish processed foods

“Processed foods are dangerous, as it can become easy to consume hundreds of calories in small meals,” Abi Roberts states.

Rather than reaching for things in convenient packets, fill up on veggies and greens instead. “Vegetables are generally much bulkier and less calorie-dense than other foods, they’re also full of essential fibre, vitamins, and minerals,” Abi says.

“Filling up your plate with plenty of vegetables can be an easy way to control your calorie intake without feeling like you’re eating less. It can be hard to improve your diet without feeling hungry, but by bulking up your plate with veg you’ll still feel like your stomach is full,” she adds.

Some of the best in the business for this are sweet potatoes, broccoli, carrots, and Brussels sprouts, which are among the most filling and lowest-calorie vegetables.

Expert nutritionist Orla Stone has another simple rule that she thinks we should all follow: it’s the 30, 30 rule. 

“In addition to getting 30g fibre per day, you need to have around 30 different types of plant foods each week,” she says.

“Diversity of fibre intake results in a diverse microbiome that can then support your health in many different ways. Choose a variety of fruits, vegetables, nuts, seeds, whole grains and pulses over the week.  For example, choose a bag of mixed seeds and nuts over a single variety. Add a can of mixed beans to your favourite curry,” she adds.

Slow and steady wins the race

Far too many of us start out with the best intentions, only to tear out of the blocks, injure ourselves or get completely bored of the weird, lettuce-based diet we’ve inflicted on ourselves.

It’s just not sustainable, and the best way to approach things is steadily and with patience. Give it time, and you will see results. 

“The hardest part of exercising regularly is often not getting started but having the strength to maintain a regular routine. This is often due to aches and pains, which can be much worse after taking a Christmas break,” Abi Roberts says.

“Start your exercise plan with a frank and honest assessment of your fitness to avoid injuring yourself. 

“At-home exercise videos are an excellent way to get into fitness in a comfortable and convenient way. There are also many great apps and online services to help guide your fitness journey,” she adds.

The start of the new year is filled with many challenges, like Dry January, RED January and Veganuary. The latter, Veganuary, has become increasingly popular since it was founded in 2014, meaning this year marks its 10 year anniversary.

For those unfamiliar with the concept, Veganuary is a challenge that promotes a vegan diet and lifestyle by encouraging people to go vegan for the entire month of January. Most people who follow this challenge remove meat, dairy and other animal products from their meals, while others take it a step further and remove non-vegan ingredients from their homes, like shampoos, razors and toothpastes.

If you’re a meat eater or a vegetarian who relies on eggs and dairy as big components in their diet, it can be hard to go from having meat or dairy every day to cutting it out completely for 31 days. To help you achieve a successful vegan month, here are five mistakes everyone makes with Veganuary and how to avoid them so you can complete and enjoy the challenge.

P.S. Want more challenge ideas? Check out these January challenges you need to try and don’t forget to Get Fit for 2024 with T3 for diet and fitness advice.

1. Keeping non-vegan food in the house

The biggest mistake everyone makes during Veganuary is keeping non-vegan food, drink and other products in the house. Having non-vegan ingredients in your fridge or cupboards gives you the temptation to reach for the things you’re trying not to eat for the month. Instead, remove all obstacles from your home so you’re less likely to slip up during the challenge. To minimise food waste, store leftover meat and cheeses in the best freezer for the month while you conquer Veganuary.

2. Not stocking up on vegan essentials

For a successful Veganuary, it’s important to stock your kitchen with basic vegan and plant-based ingredients so you always have something to hand to prepare your meals. Keep your best fridge and shelves stocked with ingredients like oats, rice, lentils, beans, nut butters, sauces and fresh fruits and vegetables. Most products that make vegan cooking easier have a long shelf life, so you can use them at all times, whether you’re vegan or not. To make your life easier (and tastier), it’s also good to have vegan snacks available, especially at the beginning of the challenge when you might feel hungrier than normal as you figure out how to properly follow a vegan diet.

3. Expecting vegan alternatives to taste the same as meat

There are some amazing vegan alternatives out there and eating vegan meats and cheeses can make switching to a vegan diet much easier. But something that some Veganuary challengers falter with is expecting vegan alternatives to taste the same as the animal product it’s inspired by. Sorry to break it to you, but vegan sausages aren’t going to taste the same as regular sausages… shocking, I know. To remove disappointment and the temptation to go back to ‘real’ sausages, try not to put all your vegan eggs in one basket. Have fun testing vegan alternatives but don’t put all your hopes on them. Instead, experiment by making your favourite meat-heavy meals vegan. Seasoning and condiments will also be your best friend so don’t forget to add flavour to your food, too.

4. Forgetting about vitamins and supplements

As you’ve removed something from your diet that your body is used to having, you might feel sluggish or weak for the first few days or weeks of Veganuary. As long as you’re eating enough food and a balanced diet, the right vegan foods will give your body all the protein, iron, calcium and other nutrients it needs. However, there are some vitamins that are harder to get when following a vegan diet. According to Healthline, vitamin B12, vitamin D and omega 3 are often lacking in a vegan diet. Taking supplements with these in can help ensure you’re getting the vitamins and minerals you need (although I’d encourage you to speak to a healthcare professional first).

5. Not being adventurous with your meals

With any diet or lifestyle, it’s easy to get lazy with your meals, especially if you’ve never cooked vegan food before. But rather than sticking to the same vegan foods every day, get adventurous by looking up vegan recipes. Veganuary may be a challenge but it’s supposed to be fun and open you up to a different lifestyle, so try to embrace it and experiment with your meals. If you like to eat out or get a takeaway, look up vegan restaurants in your area so you can really see how easy it is to eat vegan food.

BONUS: Beating yourself up if you fail

If you’re struggling with Veganuary or you’ve accidentally eaten mayonnaise without realising it’s not vegan, it’s important to not beat yourself up if you fail. It’s a hard challenge if you’re used to consuming animal products regularly, so rather than completely give up, accept the slip and carry on as best you can until the 1st February. If you’ve found that you can’t do Veganuary in its entirety, tweak the challenge to your needs and preferences, for example, have a vegan meal a day or an entirely vegan day once or twice a week.

These days it’s pretty easy to Google ‘Arnold Schwarzenegger workout’, and thousands of results come up. But when it comes to his diet, it can be a little trickier, especially because what we eat changes all the time. But, in a recent episode on his podcast ‘Arnold’s Pump Club’, the retired bodybuilder has shared what he eats in a typical day, as well as the major change he’s made to his diet, and we think you’ll be pretty shocked by the results.

When we look at Arnie, we immediately assume he packs in the calories, eats endless amounts of meat and could have a cheat meal every other day. The first is true, but the latter two aren’t. In fact, in the podcast episode, he says he actually eats 80% less meat than he used to. “My protein staples are eggs, salmon and chicken, but I have more and more veggie burgers with lentils and beans,” he says. 

Although Arnie claims his diet is pretty “boring” — bodybuilder diets usually are — below is a full breakdown of what he eats in a day.

What Arnold Schwarzenegger eats in a day

Breakfast – For many, the most important meal of the day. After completing a morning workout, Arnie says he likes to eat either some oatmeal or Greek yoghurt with granola — a good combo of carbs, protein and fats.

Lunch – Now, this may surprise you, but Arnie loves a salad, and this is his go-to with either a plant-based burger, chicken or salmon. Now and again, he also enjoys an omelette.

Dinner – Arnie says he likes his last meal to be “light”, which means a big bowl of soup. He does admit (to our delight) that every so often, he does let loose and have a steak, schnitzel or a delicious hamburger.

“But my key is to be very routine, so when I eat a big meal, it doesn’t automatically set me back because I’m eating well most of the time,” he says. In terms of extra protein, Arnie drinks the Ladder Plant Protein Powder, which is powered by pea protein.

Combine these eating habits alongside this Arnold Schwarzenegger workout plan, and you’ll be on the road to bigger muscles in no time. We’ve also shared a guide to how he sculpted his colossal back.

You can listen to Arnold’s Pump Club on Spotify.

Often, sustainable weight loss seems impossible. It doesn't have to be! While most people think the only way to lose weight is to do HIIT workouts and go on a water-only diet. In reality, the best way to lose belly fat and keep it off is to apply small changes to your routine. These micro habits can help you stick to your new, healthiest lifestyle and put you on a path to sustainable weight loss results.

What are micro habits? They are incremental habits everyone can do without drastically altering their behaviour. For example, a micro habit could be going for a short walk after your largest meal of the day to aid digestion and help the body metabolise the extra carbs. We asked Signe Svanfeldt, the lead nutritionist at Lifesum, to share five of the best micro habits she knows that worked well for people in the past.

If you're interested in weight loss, check out T3's guides on how to lose weight and how to lose belly fat. We worked with Signe before, so if you liked her tips below, read why too much exercise could jeopardise your weight loss efforts. Finally, science found the best fasting method for weight loss, which surprised even the researchers at the University of Illinois at Chicago.

1. Including more vegetables in your diet

"Vegetables are low in energy while high in nutrients", Signe says, "It's beneficial to include vegetables in our diet as they fill us up and provide nutrients and fibre. You can track veggie intake using apps these days, including Lifesum, to see if you meet your daily recommendations." Any vegetable would do, although the ones with more fibre content (e.g. beans, beetroot, etc.) are best for your guts. Green-leafed veggies, such as kale and spinach, are an excellent source of protein. 

2. Eating at least 30 grams of fibre per day

Speaking of fibre: it also makes us feel fuller for longer as it delays our digestion of the food eaten, Signe explains. "It's also beneficial for our bowel movements as well as gut flora", she adds. Beans are a fantastic source of fibre; most legumes have around 5-10 grams of fibre per 100 grams. Raspberries are also an excellent source of fibre; plus, these fruits are also low in sugar.

3. Stay hidrated

Eating more fibre is essential, but to help your body shift undigestible fibre in your stomach and guts, you'll also need to drink more water. Even a small glass of water after a meal can help you feel less hungry and aid digestion. "Sometimes, we can mix the feeling of thirst with the feeling of hunger, so by ensuring we stay hydrated, we can avoid overeating", Signe adds.

4. Include a source of protein to every meal

"Not only is protein vital for our bodies, but it also helps us to stay fuller for longer", Signe explains, "By including protein such as egg, poultry, beans, lentils and fish to every meal, we can stay fuller for longer, and avoid extreme hunger which often leads to less nutritious food choices." Avoid supplying your body with protein from one source only; try mixing ingredients and choosing healthy snacks such as nuts (they are also high in fibre). Alternatively, protein shakes and protein snacks can help top up protein intake. For more info, check out T3's best protein powder and best protein bar guides. 

5. Don’t underestimate physical activity every day

"Taking the stairs instead of the lift, or walking instead of catching the bus, can make a big difference", Signe says, "Getting regular physical activity in our everyday lives is important for our overall well-being but also for weight loss." Indeed, non-exercise activity thermogenesis, or NEAT for short – calories that we burn from activity other than intentional exercise – can help you shift stubborn fat easier. So, start fidgeting and stand up from the desk occasionally!

Who doesn’t love a good cup of joe? Many of us can’t properly focus without a cup of coffee in the morning and need another one (or two!) to get over the mid-afternoon slump. But, if you’re drinking multiple cups a day and find you’re getting a restless night’s sleep, it could be time to put down the grounds and step away from the best coffee maker.

While it might seem like having a risky 4pm coffee isn’t that big of a deal, you should be avoiding caffeine at a specific time of day, according to science. But when? In general, there’s many conflicting studies and sources about caffeine.

For example, Mayo Clinic found that despite caffeine’s benefits, coffee can raise blood pressure and increase cholesterol levels. In comparison, we found research that found three cups of coffee a day is good for heart health, so you can never be 100% sure… which is why we’ve done some digging.

To make sure you’re getting the caffeine kick you need but still getting a good night’s sleep at the end of the day, we’ve found the best time of day that you should stop drinking coffee, plus when you should have your first cup.

The exact time of day you should stop drinking coffee

According to multiple studies, caffeine can disrupt your sleep up to six hours after consuming it. This can lead to people losing an hour or more of rest a night. Due to this, many health experts believe that you should stop drinking coffee after 3pm.

Between 2 - 3pm is the window that you should use to consume your last cup of caffeinated tea or coffee, so by 9pm, you should be feeling sleepy and getting ready to turn in for the night. The same can be said for energy drinks and sodas.

Having a late night coffee can not only disrupt your sleep cycle and disturb your body clock, but having too many cups can massively impact your health. Aside from bad sleep or the ‘jitters’, if you drink more than 4 cups of coffee a day, you could experience side effects like headaches, muscle tremors, a faster heartbeat, anxiousness, dizziness and frequent urination, says a nutrition and healthy eating study from Mayo Clinic.

What time should you have your first coffee?

Further studies have shown when is the best time to have your first cup of coffee in the day. Many coffee or tea drinkers will have their first cup within an hour of waking up in the morning which isn’t great for the body or your overall productivity and focus.

The main reason for this is because caffeine can affect your cortisol levels aka your stress hormones. In an article written by The Independent, when your body releases cortisol, you feel more awake. By consuming coffee after you’ve woken up, this interferes with cortisol production and means your body relies on caffeine rather than your body’s natural hormones.

Instead of drinking coffee early in the morning, you should be drinking it when your body is producing less cortisol which is about 3 - 4 hours after waking up. So, if you wake up around 7am, you should be drinking your first cup of tea or coffee at 10am.

If you’re worried about your daily coffee intake, check out our guide on how to curb your caffeine addiction.

If you're in the process of trying to get bigger muscles to rival Chris Hemsworth or bulk up to the size of the Incredible Hulk, it's likely that you already know you need to eat a lot of protein to fuel your muscles, so they're ready to go again when it's time for your next workout. But just how much protein should you eat to gain muscle?

And how much should you eat to increase your size and rip your t-shirt to shreds with a flex of a bulging bicep? We asked James Collier, registered nutritionist, co-founder and head of sustainable nutrition at leading nutritionally complete food brand Huel, who we already worked with in another article (How much protein can you absorb in one meal?), to explain all.

Interested in nutrition? Check out T3's dedicated buying guides about the best protein powders, best mass gainers and best protein bars to learn more about which is best for your needs and what brands are worth your attention. As James mentions below, there are plenty of bogus products on the market, so it's not hard to get lost and opt in for the wrong products.

Why is protein essential for building muscle?

If you’re hitting the gym regularly, you might already be eating enough chicken to put Nando’s out of business. But just why is protein so essential for the muscle-building process?

‘What we’re trying to do when we go to the gym is overload the body and get the muscles to do more than they’re used to in order to cause the muscle fibres to tear,’ says Collier. ‘This means the body has the opportunity to repair these fibres bigger, stronger, and better than before. But the body needs enough protein to take full advantage of this opportunity. This is because protein is made up of amino acids, which are like lego pieces that the body then uses to repair and rebuild.’ 

Okay, so that all makes sense. But how much protein should we eat to reap the maximum muscle-building benefits?

How much protein should I eat to gain muscle?

As we explained in a previous article (how many grams of protein you should eat in a day), the recommended daily allowance (RDA) for protein is 0.8 grams per kilo of body weight per day. But many nutritionists agree this figure is woefully inadequate.

‘If you weigh 75kg, this equates to 60 grams of protein or two chicken breasts, and it’s really not very much,’ explains Collier. ‘This RDA is for sedentary people, in short, and as soon as you get moving, your protein needs to go up accordingly.’

When it comes to building muscle, however, Collier advises that you double this RDA. ‘Aim for 1.6 to 2.2 grams of protein per kilo of body weight. Anything above 2.2 grams, and we no longer see any benefits to building muscle,’ he adds.

How much protein should I eat if I want to bulk up?

‘When people talk about bulking up, it’s about putting on mass as well as muscle because that muscle must fit onto something,’ reveals Collier.

‘This means it’s not only the amount of protein you consume that’s important but also the number of calories. You want to consume more calories than you need to put on weight. There are plenty of calorie calculators online that can provide a guide, but 500kcal above your daily maintenance calories will do the trick,’ he adds.

What are mass gainers, and will they help me bulk up?

‘Mass gainers are designed to help you conveniently consume the number of calories and protein that you need,’ says Collier. ‘The problem is that many of them are just cheap protein powders with an even cheaper, highly processed carbohydrate such as maltodextrin. 

‘The best powders, however, provide a complete protein source: in other words, all the essential amino acids you need in adequate amounts, plus a higher quality carbohydrate such as powdered oats. If you’re going to use a mass gainer-type shake, check the label and pay just a little bit more to get a far higher quality product.’

Of course, you may well think that Collier is biased about his own products. But, to be fair, the Huel Black Edition did win the ‘Best Protein Powder or Snack’ category at the T3 Awards 2021, and it tops our list of the best weight gainers, so maybe he’s got a point...

Whether your mission is to get bigger muscles, bulk up, or lose weight, there is one thing you can be absolutely sure of: the amount of protein you eat to fuel your workouts will play a crucial role in helping you to achieve your goal – or not, if you don’t consume enough of this vital macronutrient.

In a separate article, we explained how many grams of protein you should eat in a day and, as it turns out, the answer is a lot, especially if you lead an active lifestyle or want to grow your body to Henry Cavill-like proportions. But does it follow that eating 100 grams of protein in one sitting is a good way to help you hit your daily protein consumption target?

To find out how much protein you can absorb in one meal, we asked Huel co-founder and registered nutritionist James Collier for the answer. For more info on protein consumption, check out T3's best protein powder and best weight gainer guides.

Is there a limit to how much protein can you absorb in one meal?

‘The most important thing I can say that is so often confused,’ says Collier, ‘is the difference between the amount of protein the body can absorb and the amount of protein that the body’s muscles can take up and use. Protein isn’t just used to build and repair muscle; it’s also used for energy, hair, skin and nails, all of which are made up of protein, as is most of the immune system’. 

For this reason, Collier says the body doesn’t really have an upper limit for the amount of protein it can absorb in one sitting. But at around 100 grams, he says, people are often limited to how much they can eat by gut issues, including intestinal discomfort and indigestion. So, how much protein can be used by the body’s muscles in one meal then? 

‘This is where the 30 gram stat you’ve probably heard of comes from,’ says Collier. ‘Aiming for around 20 to 40 grams of protein is great for building muscle and is also good for helping you feel full because protein is more satiating than carbohydrate and fat.’

Moreover, 30 grams of protein per meal is deemed the ideal amount because research shows that ‘skeletal muscle protein synthesis’ – the process used by the body to repair micro-tears in your muscles after exercise and help you grow bigger muscles - is maximised at 25 to 35 grams of protein during a meal. 

How much protein should I eat if I want to build muscle?

If you’re looking to build muscle – here is an article dedicated to the best advice on how to build muscle and another on how to bulk up – Collier advises that you should be consuming 1.6 grams of protein per kilo of body weight per day as an absolute minimum. 

‘This guideline tells you if you need to eat more than three meals a day because if you’re consuming more than 40 grams of protein in one sitting, it’s not going to help towards your muscle-building goals,’ he says. 

‘As an example, if you weigh 175 Lb/80kg, you’ll need around 128 grams of protein a day, which can be a lot to consume in just three meals, so you may want to think about eating additional meals or snacks in between that will provide you with good sources of protein.’ 

How can I get more protein into my diet?

Eating upwards of 128 grams of protein might sound challenging, but Collier says it’s more than achievable if you incorporate some simple strategies into your dietary regime. And that includes putting more thought into your breakfast. 

‘The first meal of the day is typically lower in protein for many people, so make a conscious effort to include protein there,’ he suggests. ‘An easy way is through a protein shake or by adding protein powder to porridge’.

Next, he advises that you continue to use protein powder throughout the day to help top up your protein levels to your required level, especially if you are time poor or struggle to digest a lot of protein in one go.

‘Protein shakes really help with convenience and there is nothing wrong with including them in your diet if you struggle to hit your protein goals. Ideally, most of your protein will come from wholefood meals, but this can be harder if you have a low appetite or follow a plant-based diet, for example.’

Protein. We all need it. Indeed, we’ve been eating various sources of protein since the dawn of time. But for something so simple – and so essential to our daily functioning – it sure does seem to confuse the hell out of a lot of people. 

The internet is awash with articles, discussion threads and videos all trying to explain how many grams of protein a day we should eat, how we should eat it, what protein sources are best, and how much more protein we should be consuming if we’re trying to lose weight, support an active lifestyle or gain muscle.

That said, a great deal of us still appear to be completely baffled and bewildered by the entire subject. So we’ve asked Liam Holmes, foodspring ambassador and founder of Ph Nutrition, to demystify everything about protein and explain the simple facts. Hold on to your chicken wings, and let’s go!

How many grams of protein a day should I eat?

The current recommended daily allowance (RDA) for protein consumption is 0.8 grams of per kilogram of body weight per day. However, there is an ongoing debate as to whether this is optimal.

‘This guidance is relatively low and only there to give a real bare minimum,’ says Holmes. ‘It’s certainly not indicative of what you should be consuming for ‘optimal’ levels of function. As a general starting point, everyone should be aiming for 1.2 to 1.6 grams of protein per kilo per body weight. This will get a good amount of protein into your body whatever your goal, whether you’re super active, aiming to lose weight, trying to hold on to muscle or living a sedentary lifestyle.’

With this as your starting point, the scale of your protein intake can then slide upwards depending on how active you are, your weight, and what your goal is. ‘When your goals change, i.e., you’re training a bit more or you’re trying to build muscle mass, you might need to increase that amount up to around 1.6 grams to 2.2 grams of protein per kilo per body weight.’

Do men need more protein than women?

The simple answer is no: men do not need to eat more protein than women. ‘As mentioned, protein requirements are based on your body weight, your activity levels, your goals and, potentially, your age,’ says Holmes. ‘Yes, on the whole, men have slightly more muscle mass than women, but a woman who is strength training five times a week will require a greater protein intake than a relatively slim, sedentary man.’

‘Also, let us not forget,’ he adds, ‘that protein does a lot more than just deal with muscle. Sedentary females with a slighter muscle mass, for example, will still want to be hitting their optimum targets of 1.2 to 1.6 grams per kilo per body weight to promote other processes in the body including digestion, neurotransmitter production and detoxification. Don’t just think about protein in terms of building muscle and aiding muscle recovery: it’s essential for other things such as cognitive function, energy regulation and immune function.’

Do I need to eat more protein if I’m weight lifting?

Regardless of gender, it’s your level of physical activity that determines whether you need to increase your protein intake further. If you’re sedentary - and not causing any muscle breakdown that needs repairing - Holmes says it’s fine to be on the lower end of the scale, at around 1.2 to 1.4 grams of protein per kilo per body weight.

However, he explains, the more active you are, the more protein you potentially need to consume, because increased activity levels can cause greater damage to muscles which will need help to rebuild and recover fully.

If your goal is fat loss, you still need to keep your protein intake relatively high to lose the right type of weight, i.e., fat, not muscle mass (more on this topic can be found here: Is protein powder good for weight loss?).

As we’ve said before, if your goal is muscle gain, you will need to increase your intake to around 1.6 grams to 2.2 grams of protein per kilo per body weight. This is because weight-bearing exercise causes more muscle damage, and therefore needs more protein to aid recovery.

‘Strength training, and anything that involves more eccentric movements (such as the downward phase of a bicep curl), or more loaded movements that cause more stress on muscles, will require more protein because you are breaking down that muscle,’ says Holmes. ‘Comparatively, exercising on a bike is an ‘unloaded activity’, so there’s no force going through the body.

And it’s the same with rowing because there is no eccentric movement. If your regular activities put no impact on the body, you can potentially keep your protein intake lower at 1.2 to 1.4 per kilo of body weight, even if you’re activity output is higher than average.’ 

Of course, whether your goal is to support your three-times-a-week runs or grow your muscles to Henry Cavill-like proportions, reaching these protein intake recommendations might seem a little impossible, if not a bit overwhelming. But don’t panic. Here are Holmes’ tips on how to consume enough protein for optimal intake:

1. Break down your daily protein intake target into smaller numbers

One of the key points to take away from this article is that your protein intake should be relatively consistent throughout the day, every day, across the week. 

Once you’ve established your goal, know your body weight, and have worked out your daily protein target, Holmes advises you to break down your target across the day, so it doesn’t feel too overwhelming.

‘Let’s take a person who weighs 70 kilos, regularly lifts weights, and needs to get in around 140-150 grams of protein a day,’ he says. ‘That might sound a lot, but if you break that down across the day into three main meals containing 25-30 grams of protein each, plus several snacks between meals and after diner adding up to an additional 60 grams, you’ll be sorted.’ 

2. Spread your protein consumption throughout the day

Distributing your protein intake throughout the day not only helps you hit your target better: it helps your body and mind function better, too.

‘The way we maintain muscle mass is a balance between muscle protein synthesis and muscle protein breakdown. Ideally, you want to be in a positive net protein balance across the day,’ says Holmes. ‘But if you eat very little protein at the start and middle of the day (say you have a croissant for breakfast, and then get a meal deal at lunchtime with a small amount of chicken in a sandwich), but you suddenly eat a huge steak or loads of chicken in the evening, that distribution is going to be skewed.’

‘We know that a certain amount of protein is needed to maximise protein synthesis so, put simply, you want to get that protein distribution as even as possible. While your total daily intake is the most important figure, the more you can evenly distribute it through the day, the more efficiently it’s going to be used by the body. This is something that EVERYONE can and should really try to focus on, especially as getting protein in during the morning can help with concentration, digestion, hunger levels. 

‘Protein is a really satiating macronutrient that makes us feel fuller. If you only eat carbs and fat - such as cereals or pastries - for breakfast, you’ll probably start to feel hungry an hour later. And then you’ll start on that rollercoaster where food choices become harder throughout the day and energy slumps start to occur’. 

Overall, it’s essential to distribute your protein intake through the day, not just have a protein shake post-workout.

3. It’s not all about the meat

When it comes to consuming protein, a lot of people automatically think they need to eat tons of steak, chicken and fish. But protein can be derived from many different food sources, such as beans, oats, eggs, yoghurt, vegetables like kale and broccoli, nuts, seeds, pulses, and plant-based substitutes like Tofu. If you construct your meals properly with a mix of these protein sources, hitting your higher targets shouldn’t be too hard and you won’t need to eat 150 grams of chicken a day.

‘The key is to combine all the different protein sources,’ says Holmes. ‘Try adding black beans to your rice and chicken dish, or seeds and nuts to a salad. Educate yourself to know what foods have higher protein levels, and incorporate them into your meals.’

Another tip from Holmes is the look for higher protein versions of real foods you already each, such as high protein pasta, or high protein bagels, which can be found in most supermarkets.

 ‘A pasta dish can quickly turn into a high protein meal if you use high protein pasta, add some chicken and kale, and use a low-fat, low-carb Greek yoghurt in your sauce – suddenly, you’ve easily bumped up your protein intake by an extra 10 grams without eating loads more meat,’ he adds. ‘Small tweaks and swaps can be really easy way for people to make small changes to their current meals that aren’t expensive. It’s just about identifying and searching out these foods.’

4. Remember, not all proteins are equal

Protein has amino acids, some of which are essential because we need them to function. Unfortunately, our bodies don’t produce these essential amino acids, so we must get them from our diet.

‘While meat, fish and eggs are complete proteins with all the amino acids, some plant-based proteins don’t have the full spectrum of essential amino acids. Therefore, if you only consume a plant-based diet, you might be missing out on some essential amino acids,’ explains Holmes. 

‘Pea protein does have all the essential amino acids, so it’s often promoted as the best vegan source of protein, whereas something like Tofu doesn’t. That’s why it’s so important to combine sources of protein to get a full-spectrum of amino acids, and the reason why those following a plant-based diet need to be a bit more aware of getting their protein intake from a variety of sources.’

5. Don’t be scared of using protein powders

There’s still a bit of stigma surrounding protein powders, and a lot of people mistakenly believe that they’re only used by bodybuilders to get massive muscles. But these days, protein powders are well-produced, free from additives, and provide a really simple and convenient way of bumping up your protein intake. 

‘Rather than thinking you can only use protein powders for a shake around workouts, think about using them to increase your protein intake at other times,’ says Holmes. ‘For example, you can mix a teaspoonful into your yoghurt, or milk with your cereal.

And you can use an unflavoured version to sprinkle into soups and stews, so they’ll taste exactly the same but have a higher protein content. Do this through the day and you’ll increase your protein intake to optimum levels in no time.’ For those looking to gain muscle, mass gainer powders might be a good option; these contain larger quantities of carbs as well as protein to help you gain weight faster.

Protein bars are even more convenient to carry around and have, however, these are more processed than protein powder. Still, they are a healthier option than chocolate bars.

If you’re trying to lose weight, you might be thinking that protein shakes are the last thing your body needs to drop a dress size. After all, protein powders are used by men to bulk up and get bigger muscles, right? Well, not quite. 

There are many misconceptions about protein powders, not least that they are full of additives, contain extra calories, are bad for your health and cause weight gain. Not the best reputation for sure! However, the biggest falsehood surrounding protein powders is that they can only be used for building muscle.

And it’s this distorted belief that leads many people to mistakenly associate their use with muscle-bound bodybuilders only, meaning everyday exercisers often miss out on the myriad of benefits that protein powders provide.

Because the real purpose of protein powder is to aid muscle recovery after exercise. And better recovery from exercise, along with properly fuelled muscles, can actually support long-term weight loss and help you to become leaner over time, not bulkier. Unless you take weight gainers, a special type of protein powder with high carbohydrate content, in which case you will put on weight.

Confused? Don’t be. We asked Liam Holmes, foodspring ambassador and founder of Ph Nutrition to explain how protein powders work, what benefits you can enjoy from using them regularly, and why you should be incorporating them into your diet from your very first workout.

Why Does The Body Need Protein?

Before we explain why protein powder can help with weight loss, it’s important to understand the role that protein plays in the body. Dietary protein - along with carbohydrates and fats (or lipids) - is one of the three main macronutrients the body needs to function properly, and while each of these fuel sources is vital, protein is essential for muscle recovery among other critical functions. 

‘When we eat protein, it is digested and broken down into amino acids, which are used in enzyme production, immune function, muscle repair, energy regulation and detoxification, and help neurotransmitters for cognitive function, so it really is an essential macronutrient with a broad spectrum of benefits and uses,’ says Holmes. 

Your body, he adds, needs 20 different amino acids (often called the building blocks of protein) to function properly, but only nine of them are classified as essential. Annoyingly, our bodies are unable to produce these nine essential amino acids, so it’s crucial that we get enough of them by eating a variety of protein-rich foods such as lean meat, dairy, eggs, nuts, fish and vegetables (e.g., edamame beans, lentils, soybeans, chickpeas etc).

Sounds easy, but the fact is many of us can struggle to eat the Recommended Daily Allowance (RDA) of protein we need to meet basic nutritional requirements, currently set at around 0.8 grams per kilo of body weight per day (more on this later). And it’s for this reason, we think, that the best protein powders are becoming increasingly popular with people who want to top up their protein intake and reap the same muscle-repairing, performance-enhancing benefits that bodybuilders have been enjoying for decades.

Can Protein Powders Help You Lose Weight?

According to Holmes, protein is essential for weight loss – especially when you want to lose the right type of weight. 

‘When you’re trying to lose weight by maintaining a calorie deficit (i.e., eating fewer calories than your body expends), you want to lose fat but preserve the muscle mass you have,’ says Holmes. ‘Protein and protein powders can help maintain muscle mass when dieting and support muscle growth and repair if you’re embarking on a strength training programme, which can, in turn, improve your chances of weight loss because increased muscle mass will help to boost your metabolism at rest, meaning your body will keep burning calories long after your workout has finished.’

While one gram of protein contains only four calories - the same as carbohydrates - protein is more satiating in comparison, so it can help you to feel fuller for longer to reduce feelings of hunger and stop you from reaching for the biscuit tin so often.

Speaking of snacks, protein shakes also provide a really quick and convenient source of protein that’s easily portable and requires little prep whether you’re at home, in the office or at the gym - and they’re often cheaper than relying on whole food sources alone.

That said, protein powders should only be seen as an addition to your meals to increase protein content, and never as a meal replacement. ‘If you’re worried about the risk of gaining weight, just remember that taking on extra calories in the form of a protein shake, or any kind of food for that matter, will always result in weight gain if you have a calorie surplus,’ advises Holmes. ‘The key is to remain in a calorie deficit, although if you are maintaining your weight and you add extra calories in from protein, research shows you don’t actually gain weight.’

How Do I Use Protein Powder In My Diet And How Much Should I Use?

As previously stated, the current RDA of protein is around 0.8 grams per kilo of body weight per day. This, believes Holmes and many of his peers, is relatively low, and newer research suggests the RDA should really be around 1.2 to 1.4 grams per kilo of body weight per day. 

‘So, if you weigh 70 kilos (around 11 stone),’ he explains, ‘you’re probably looking to consume around 90-100 grams of protein a day as a minimum. And if you’re exercising, I would recommend you up your protein intake to around 1.6 to 1.18 grams per kilo of body weight per day. Assuming you’re eating three meals a day, you should be aiming for a minimum of 20 to 25 grams of protein per meal, plus snacks to hit your protein requirements.’

Unfortunately, says Holmes, a lot of people undereat during breakfast and lunch, and these meals can tend to be carb-heavy, i.e. a little bit of chicken in a sandwich which only provides around 10 grams of protein. Equally, it can be hard to eat a lot of protein in one sitting because it is such a filling macronutrient. And this, he notes, is why protein distribution throughout the day is so important – and why protein powders can help plug the gaps.

‘People often think you only need to drink protein shakes or use protein powder after a workout,’ says Holmes. ‘But making sure you have adequate protein across the day is more important than timing it around your training sessions – don’t backload it and aim to eat protein with every single feed.’

Of course, the great thing about protein powders is they are very versatile and flexible, and they can be used during breakfast, lunch and dinner. As well as being used in shakes for a snack, you can sprinkle unflavoured powders into porridge, soups and stews or incorporate them into desserts like pancakes for a sweet treat if you didn’t get enough protein through the day.

Finally, if you are starting to introduce exercise into your lifestyle, Holmes advises that you should increase your protein intake from day one:

‘Don’t wait for a certain time during your exercise programme to introduce more protein. From the moment you start working out, your body starts to break down your muscle tissue and the need for you to provide the building blocks of protein is increased.’

What Kinds Of Protein Powder Are There?

Protein powders don’t have the best reputation, and that’s probably because they weren’t that great 20 years ago. ‘Back in the day, they were filled with rubbish, tasted funky and caused a lot of gastric distress,’ admits Holmes. ‘But these days, they are very good, taste great and contain basic ingredients only.’

One of the key ingredients used in many protein powders is whey: a by-product of milk and cheese manufacturing that is then processed down into a powder form and used in various types of protein powder including whey concentrate, whey isolate and hydrolyzed whey.

And while hydrolyzed whey and whey isolate go through additional processing to break down the protein further for faster digesting than whey concentrate (something to bear in mind if you have a sensitive stomach or allergies), they essentially all do the same thing. 

The rest of the ingredients that make up protein powder are usually stabilisers, sweeteners, and some very small amounts of carbohydrates or fat which are leftover from the milk or cheese, but it’s nothing to panic about.

If added sugars or sweeteners are something that concerns you, avoid powders with more synthetic sweeteners such as sucralose and aspartame, and look for more natural ingredients such as stevia, or powders that don’t use any added sugars or sweeteners, because there are plenty of varieties out there to choose from.

Vegan protein powders have become increasingly popular in recent years, but they generally have a greater blend of ingredients. ‘This is because you need a full spectrum of amino acids from your protein powder and, apart from pea protein, other vegan sources don’t have a full spectrum profile of amino acids (whey has them all)’, explains Holmes. ‘That’s why vegan protein powders are often blended to include brown rice, pea and hemp, etc, so you get the right amount of amino acids in a product, and a decent taste and consistency. And you’ll also get the same stabilisers and sweeteners you’ll find in a whey protein.’

Sustainable weight loss is a tough nut to crack. Many people struggle with losing weight and keeping it off but research shows it's not impossible to lose belly fat sustainably, as long as you approach the subject sensibly and focus on long term goals over short term weight loss results.

Why should anyone lose weight? According to Centres for Disease Control and Prevention, "Even a modest weight loss of 5 to 10 per cent of your total body weight is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars."

Not everyone will benefit the same from losing weight but overweight and obese individuals will most likely experience some health benefits by dropping a few pounds. Is it possible to lose weight without our diet having a huge impact on our lives?

We asked Muscle Food expert nutritionist Vic Coppin to share her best weight loss tips to help you shed fat in a sustainable way. Most of the below tips follow a holistic approach and instead of telling you to eat two carrots a day, they aim to change your mindset about weight loss.

1. Focus on the big picture

"Before we set goals, we should start by getting clear on our Core Values", Vic suggests, "Our Core Values should act as the compass to guide us in our goal setting and getting, and our goals should then be more like the roadmap with milestones and guiding us on how to navigate the journey."

Setting Core Values is looking at the big picture. Sure, it won't look as good on Instagram if you don't lose five pounds every day but is that a sustainable way to drop weight? It isn't. Rather, work towards losing a certain amount of weight in 3 or 12 months. Those are the real milestones to hit and you can break these down into more actionable chunks.

2. Set realistic goals

We all need to ensure our goals are realistic with our lifestyle in mind; work, stress management, sleep, socialising etc.

"These are the factors that make up your world outside of your goals and setting totally unrealistic goals that involve you having to drastically turn your life upside down or go against your Core Values is likely to be highly unsustainable", Vic says, "Think big but be sure to know the steps and actions you need to take to realistically achieve it."

3. Take your biological sex into account

"While there are physiological differences in calorie needs for men and women, this does not necessarily mean that women will need fewer calories (energy) than their male counterparts", Vic explains, "Your energy needs are also going to be greatly dictated by your lifestyle, overall activity levels, training and goals."

Vic also shared the three main differences between how women and men should eat and train to maximise workout potential; read it once you finished with this article.

4. Accept the support of others

"We can all feel vulnerable about embarking on changes when it comes to our fitness and nutrition", Vic says, "Find people who understand you, and who will be able to support you on your journey. That might be a gym buddy, a partner or a coach. Having someone in your corner will really help make a huge difference and keep you showing up."

The support of partners might be the ultimate key to long term weight loss, According to this research presented this weekend during the European Society of Cardiology 2020 Congress, "When the researchers examined the role of partners on lifestyle factors separately, those patients with a participating partner were most successful in losing weight compared to patients without a partner."

Social bonds are important to us and not factoring in time spent with friends and family is often the main culprit why we fail at losing weight.

5. Think holistically

We should all spend time cultivating mindful eating techniques and working on mindfulness to extend into, and positively influence other areas of our life too. "Spending more time eating meals distraction-free, paying more attention to what we’re eating and our levels of hunger and satiety are great skills that set us up for a better relationship with food and with the act of eating", Vic adds.

6. Do resistance training

Whilst there is no one ‘best exercise’ for everyone, resistance training is shown to be an effective long term weight loss tool. By doing regular resistance training, we increase muscle mass (and improve bone density) which helps increase basal metabolic rate. "Through retention of muscle and bone density, we reduce the risk of falls, and the risk of injury, and generally set ourselves up to stay stronger for longer", Vic adds.

For those who have the ongoing battle of the bulge being underweight may seem like a good situation to find yourself in. But the truth of the matter is that being underweight on not having enough muscle can contribute to health problems. This is why we came up with this list of foods to gain healthy weight with, hopefully making it easier for you to start piling on the pounds.  

Eating what you like to put on weight may seem like a dieter's dream, but it’s by far the wrong way of going about to gain weight healthily. While it may help weight gain, eating junk food will not fuel the food with the nutrition it needs and may harm the body. Instead, start including the below food items in your diet and should you do it reasonably, you will see the results soon enough.

PLEASE NOTE: Although we made sure only to include foods on this list that have been proven scientifically to help you gain weight, this guide is not meant to replace professional medical help. If you're struggling with eating disorders, please consult a doctor before going on any diet.

Healthy foods to gain weight: Dietary fat is your friend

There may be a number of reasons why you may want to gain weight such as building muscle or working on becoming healthy after an illness. Whatever your reasons, there is a healthy way to reach your goal without leaning on nutrient-poor food choices.

Fat has been long touted as the enemy and blamed for making people overweight or obese. But it’s important to understand that not all fat is bad and in actual fact breaking down and storing fat is a good thing. It’s one of the ways in which the body uses food to function, help brain development, prevent or reduce inflammation as well as keep our skin and hair healthy.  

When putting on weight take the slow and steady road. You want to add muscle mass and less fast mass. So how do you go about gaining weight in a safe and healthy way? It's time to focus on foods for a balance of good fats, paired with protein-rich food and complex carbohydrates.

Choosing minimally processed foods and eating mostly whole foods will help you gain weight fast in a healthy way. Here are our tips on putting on extra pounds that will help you reach your target with nutrient-packed foods.  

Healthy foods to gain weight: 4 tips on how to gain weight healthily

• Choose nutrient-dense: As we’ve mentioned junk food is like eating empty calories without adding any nutritional benefits. But nutrient-dense foods will help you build muscle and provide vital energy. Turn your attention to high-protein meats and fish such as red meat which contain essential amino acids, vitamins and minerals. Complex carbs found in brown rice and whole grains will help your body receive optimum nourishment. 
• Eat little and often: For some eating large meals may not sound appealing especially if you struggle with a poor diet. Instead, plan your meals and eat little and often throughout the day to increase your calorie intake. Over time your body will become accustomed to eating regularly to keep you ticking over and prevent energy slumps. 
• Sneak in healthy calories: The good news is you don’t have to drastically change your diet. You can increase healthy calories by sprinkling nuts and seeds into your meals such as oats, yogurts salads and side dishes. As long as you don’t suffer from a nut allergy eat almonds, cashews, walnuts and the like and add them sparingly to your meals. 
• Get snacking: Snacks are not bad if they contain plenty of protein and healthy carbohydrates. They can be healthy and convenient when you’re time-poor to wizz up meals. Keep snacks such as nuts, nut butter, protein bars, fruit and trail mix to hand. They will help you stay full and provide good nutrients without having to reach for the biscuit tin.

Healthy foods to gain weight: 8 foods to add to your diet for a healthy weight gain

1.  Avocados

When it comes to weight gain, avocados are right up there as one of our favourites. They are not only jam-packed with calories but are a source of heart-healthy monosaturated fats. They can be thrown into salads or made into guacamole for a dip or smashed up as a toast topping. 

2. Greek yoghurt

Produced from milk and high in probiotics, Greek yogurt is thicker and higher in protein than natural yogurt and is great for muscle health too. When choosing Greek yogurt to gain weight, opt for products made from whole fat milk. Reject labels that are fat-free or low fat as they are lower in calories and normally replaced with nutritionally poor ingredients. 

3. Eggs

Eggs are versatile and complete food in their own right because it’s packed with both protein and fat. While dieters shun the yolk in favour of the egg white, it’s the former which is loaded with good fats. Eggs can be cooked in a variety of ways and can be eaten as part of a meal or a snack at any time of the day.

4. Cheese

Sticking to the chiller aisle, cheese is another high protein dairy product. Again, you need to avoid low or reduced-fat versions because they are lower in calories. The nutrition labels will guide you on the best cheeses to go for when looking for higher calories and fat. Cream cheese and other soft cheeses are packed with higher calories.  

5. Nuts and seeds

Pretty much all types of nuts and seeds are a good source for gaining weight. Packed with protein, fat, fibre, vitamins, and minerals they contain heart-healthy unsaturated good fats which lower bad cholesterol levels. Some experts have found eaten daily, nuts and seeds can lower your risk of diabetes and heart disease and could potentially lengthen your life.  

6. Salmon

Good for heart health and packed with omega-3 fatty acids, salmon is a good choice when it comes to fatty fish. This food can help you gain weight while adding nutritional value to your meals. Salmon makes a good lunch or dinner option and can be added to salads too. Tuna is also a great high fat choice over other fish varieties. Eating fish twice a week will work wonders for your weight gain. 

7. Coconut

This tropical high-calorie food is a real sweet treat if you like coconuts. High in calories, a coconut is found in many forms - whole, shredded, flaked, coconut cream, coconut milk and water. While the latter is low in calories the milk has moderate calories and the cream the highest. It’s a great accompaniment in curries, smoothies or eaten as a snack.  

8. Olive oil

While not a complete food in itself, olive oil is a healthy source of good fats. A long-standing favourite of the Mediterranean diet, olive oil is a healthy fat. Available in plain and flavoured varieties it can be added to many dishes for a boost of calories. Think salads, dips, and even cooking in a frying pan.  

Remember, the foods listed above are not inclusive and you may not eat every food on it. There are many healthy foods out there that will help you gain weight. Everyone is individual whether that is down to food intolerances, personal preference or health conditions. The list will certainly give you a head start and point you in the right direction to gain weight in a healthy and safe manner

Protein powders have a terrible reputation. Well, not necessarily bad, but the public's image of protein supplements is indeed distorted, to say the least. It's often thought that protein powders are full of additives, are bad for health, and might even cause weight gain. Are these urban myths true?

There is a lot to unpack here. First of all, what is protein? Dietary protein is one of the three main macronutrients the body needs to function. All of them are important, but protein is essential for muscle recovery, among other functions. Hence, the best protein powders are so popular among bodybuilders.

This is the same reason why many people associate protein with muscle building only. However, protein alone won't give you big muscles. You need to consume a lot of protein from various sources and work out with weights frequently for muscles to grow, and even then, they will probably never get as big as you think they might.

• Related:
• Get fit for 2022 - T3's best workout and diet tips to help you get in shape this year
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• 10 best no-jump exercises for a flat-friendly full-body workout

Can protein help you lose weight?

Protein is recommended for muscle recovery after any exercise. Runners and cyclists often consume protein shakes or have a quick protein bar after training to help their muscles get back on their feet, so to say. And if you ever saw long-distance runners and cyclists, you know they aren't big people.

So, does this mean protein won't make you gain weight? As a matter of fact, protein can help people lose weight. Protein is considerably low in calories (1 gram of protein is around 4 calories), and protein-rich food will make you feel fuller for longer. Consuming fatty foods have a similar effect, but fat has a much higher calorie content (around 9 calories per gram).

Protein shakes are generally low in calories, making them an ideal snack for people trying to lose belly fat. A serving of protein powder contains around 100-120 calories when mixed with water and is made mainly of protein. This is why bodybuilders prefer protein shakes; they can fine-tune their diet and protein consumption.

How not to gain weight using protein

How come some people put on weight when drinking protein shakes? Many people will add extra protein shakes to their diets without removing unhealthy snacks, which might be why they don't see weight loss results.

When additional protein is consumed, and that isn't needed for muscle recovery/maintenance, it will be used as energy and can potentially be stored as fat in the body.

If you want to lose weight using protein, you must match the intake with physical exercise so your body can utilise the macronutrient for what it's for. This doesn't have to be strength training, but admittedly, long term weight loss is only possible if you increase your basal metabolic rate; adding extra muscle mass is a great way to do that healthily.

To reiterate, we aren't talking about professional bodybuilder-level muscle mass, only more muscle than an average person has.

Can protein help you gain healthy weight?

As we already discussed, protein supplements are often used in bodybuilding circles. Considering how big those people are, protein powder surely can help you gain weight and bulk up. Under the right circumstances, it certainly can.

Protein can build mass by helping your muscles recover properly after resistance training. You see, when they are put under tension, microscopic tears appear in muscles. Protein can help patch these tears up, leaving muscles slightly bigger so they are ready for a similar event in the future.

After a long period of frequent resistance training sessions, this process can result in noticeable muscle growth. The way to gain weight is to have good training and a decent diet plan in place. Not to mention, allowing your body to recover. If you are one of those people who struggle to put on weight, you can try mass gainers; these are high-calorie protein supplements for so-called hard gainers.

Does protein make you gain weight?

Protein can help you gain and lose weight easier, depending on your fitness goal. It can only do either of those things if your increased protein consumption is part of a healthy diet plan. Just drinking an extra protein shake a day won't cut it.

You should have protein from a variety of sources and not just protein powder. Both animal and plant-based protein are available in abundance, including organic poultry, tofu, leafy greens, beans and so on. Mix things up and monitor your intake so you don't go too overboard.

And whatever your weight goal is, make sure you exercise accordingly so you can reach it sooner. Here are some workouts for inspiration: best full-body workout, best HIIT workout, best kettlebell workout and best push-pull-legs exercise routine.

Christmas really is the season for good times and... sadly, weight gain. In December every year, most people will over-indulge on food, drinks, snacks and entertainment just so they can feel terrible about it all by January. That's when fitness becomes everyone's number one priority, until late January when it all falls off the cliff again. Repeat next year.

However, there is a way to avoid the perpetual weight gain-weight loss seesaw: by factoring in the former so you can tackle it easier later. The problem is not that people eat or drink a bit more than usual during Christmas; it's the fact that they think "it doesn't matter" if they go way over the usual calories once they feel it's a lost cause to keep things under control.

As Performance Physique founder Arj Thiruchelvam, who worked with Holland & Barrett, Mac Nutrition and is also a UK Athletics Sprint & Jumps coach, explains, "it’s important to ask yourself whether your motivation for avoiding Christmas weight gain outweighs the importance of having fun with family and friends, especially with the pandemic we’re all going through."

And by having fun we mean enjoying the company and the food and not being guilt-tripped into having another serving of roast dinner just to make a relative happier. For the majority of people, there is no point in counting macros during the festive season, but there is certainly a point in not letting yourself go completely. Do your future self a favour and be mindful about consumption during Christmas.

As well as this more holistic advice, Arj has four more top tips for weight management over the festive period, as listed below. If you like what you've read, make sure you check out another article written in collaboration with Arj called the Olympian diet where he explains how top athletes fuel themselves before and during the biggest sporting event on the planet.

And here is a reminder on how to lose weight and even get a six-pack, would you wish to have chiselled abs in 2022.

• This simple graph proves that starting weight training at any age is a great idea

Plan ahead

"It sounds odd but an extremely effective strategy to ensure you don’t go too overboard during the party season and Christmas holidays is to actually plan weight gain", Arj says, "You spend all year thinking about how much weight you can lose, how to ensure you burn off that takeaway and suddenly, you’re being told to think about gaining weight."

Arj recommends creating a "weight gain target" for December (or however long you think you're going to be eating like there is no tomorrow). By doing so, you can completely change your behaviour and mindset around food.

"Setting expectations of gaining a certain amount can cause a reduction in anxiety of weight gain, reducing the chance of binging and thus falling off the wagon", he adds, "Managing weight gain and roughly tracking calories helps you keep to routine but also allows you to socialise and then return to your usual eating patterns."

Better still, if you happen to keep your weight gain under the target, it can give you a sense of success rather than guilt. Can you imagine? Feeling happy about weight gain? That would put anyone in the best mood possible for January, ahead of the next stages of their weight journey.

Eat your protein

"Increase your protein intake on days you’re heading to a buffet", Arj recommends, "Grabbing a protein shake before the meal can make you feel fuller and less likely to snack, thus reducing the high-calorie food consumption that can occur at the buffet table."

Alternatively, and if possible, try to opt for foods that are higher in protein content and go for fewer fried foods such as dried potatoes or even fried meat. These have twice as many calories due to the high-fat ratio. Protein bars might also be considered: these snacks are healthier than chocolate and contain large portions of protein too.

Ask yourself: Do you really need it?

"Ask yourself; am I hungry, is it going to change my week by eating it, will it be available at another time?", Arj suggests, "For example, if it’s something unique that you won’t get to try again in the near future, you should probably have it. If it’s a digestive biscuit, that’s another matter."

This mindful, questioning approach can help you save hundreds of calories which might put you in a better position to keep the weight gain under target.

Be N-E-A-T

"One of the main contributing factors for festive period weight gain is our reduced movement, as well as less structured exercise", Arj says, "Gyms have reduced opening hours, you attend more social occasions and you’re also less keen to move around the office and go on walks, so you generally spend more time sitting down."

Fear not as there is a low-effort way to keep your body moving, even when there aren't many options to work out: NEAT. NEAT stands for 'Non-Exercise Activity Thermogenesis' and these are the calories that we burn from activity other than intentional exercise. These are all the small movements we make when we're fidgeting around as well as going for a walk instead of using the car.

Arj says you should take more steps around the office and home, opt to park further away and walk, or maybe be more disciplined and go on a walk even when it’s cold or rainy. "NEAT actually contributes to more calories burnt than exercise sessions in most cases, so use it!"

The main thing to remember is, social health is vital. It’s equally important as your weight management and therefore, don’t sacrifice another party season during the pandemic in order to lose 1lb. Instead, put a plan in place and succeed.

Dieting is hard. Seemingly, there are fewer ways to achieve your weight loss goals than there is to fail the process. Even more confusingly, the internet is chock-full of contradicting weight loss information that makes it even harder to ascertain how you should rid the unwanted flab.

To cut through the noise, we asked Holly Heasman, resident nutritionist at SHREDDY, to shine a light on some of the most commonly known dieting 'facts' and debunk them if she must to help you lose weight and shift stubborn fat in a meaningful way.

Whilst we can't tell you what to believe, we can take a deeper look into the science behind some of these dieting myths and so-called facts. Either way, boosting metabolism or even just improving slow metabolism is always a good idea; whether it's through exercising or diet changes, it's up to you.

Without further ado, here are some of the most common myths, with a side order of truth. 

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1. Skipping meals will save you calories

On a very fundamental level, this statement is not untrue. As the saying goes, 'A penny saved is a penny earned', similarly how a calorie not consumed is a calorie lost. However, your body needs the energy to function, so skipping too many meals will end making you feel lethargic, deflated, with your thoughts confused and in a foul mood.

Hunger is a powerful feeling. When you're hungry, your brain will switch to scavenging mode and will recruit resources from elsewhere in the body to support your efforts to find food.

"These are the moments that we make ‘impulse’ decisions and opt for the easy, 'grab-and-go' options which are usually poorer in nutrition", Holly says, "Likewise, if you skip lunch and manage to abstain from food until dinner time, chances are you're going to be starving. That’s when we risk overeating and overindulging."

Holly's advice? Plan your meals, pre-portion sizes and fuel your body adequately throughout the day.

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2. Snacking is bad for you

Not all snacks were created equal. Some are bad – no one would ever recommend eating a Cadbury Double Decker when someone's hungry – but there are plenty of healthy snacks you can choose and consume in moderation that affect metabolism positively.

"Nuts are a great source of fibre, protein and healthy, essential fats", Holly recommends, "We’ve also got fruit, vegetables, seeds, yoghurts, and homemade sweet treats – the list of healthy snacks is indeed quite long!"

The same advice Holly gave above applies here, too: you will get hungry throughout the day, and it's better to be prepared than to reach for naughty snacks. Having a protein bar in your bag on a 'just in case' basis is a good idea: these are low in sugar, high in fibre and protein, perfect for snacking.

The more hardcore of you can consider carrying around protein powder to whisk up on the go. Or, you know, fruits for energy. Berries are low on calories and sugar.

"Not everyone will need or want snacks, but if you do, that's okay! Go for something that's going to make the body feel great inside and out", Holly suggests.

3. You need to lock the cupboards after 7 pm

Research has shown that generally speaking, we're more likely to overeat in the evenings (as opposed to any other time in the day). So, for some people, having a ‘window’ of feeding time is beneficial and stops the tendency to over-consume.

Following an intermittent fasting eating pattern can help you manage this window more effectively. As long as you don't consume calories outside the feeding window, you can start fasting whenever you want, even after 7 pm.

For example, you can have your last meal of the day at 8 pm, sleep through most of the 16-hour fasting window and resume eating at 12 pm. Or finish eating at 4 pm and have your first meal at 8 am in the morning. You can adjust fasting as you wish to better incorporate it into your lifestyle. 

"Some people will benefit from having feeding windows, some will not, it’s down to individual preference", Holly says.

4. Eating any carbs will result in weight gain

Carbs are often portrayed as the source of all evil in weight loss circles. However, this macronutrient is more nuanced and versatile than you'd think.

"Carbs are the body's main energy source", Holly says, "When we eat a carb, the body will break it down into glucose. The body then has two priorities - use this glucose for energy now or store it for later use as fat. As long as you time your meals right and don't overeat, carbs shouldn't harm your body."

Holly's advice? Choose whole-grain varieties, fruits, vegetables, beans and pulses over bread, pasta and white rice as main sources of carbs. 

5. You have to say goodbye to treats

Have you noticed that the day you start a new diet, you’re the most hungry you’ve ever been in your life? More often than not, we want what we can’t have. Even with the best intentions in the world, the temptation will prevail. Treats are not a bad thing when eaten in moderation and with reasonable portions.

"Even when working towards a specific goal, you can still factor in those foods that give you joy even if they aren't the most nutritious in the world", Holly suggests, "Plan ahead, savour those sweet, sweet treats, and focus on eating fresh and balanced meals for the remainder of your day. As long as you don’t continue to splurge meal after meal, you won’t derail your diet."

6. You can target weight loss

We discussed this topic here on T3 before (read all about it here), but in essence, you can't spot-reduce fat in your body. Fat might accumulate in certain areas of your body more easily, but you can't remove it just from there; that's not how fat loss works.

"When the body loses fat, it loses it all over, no matter what nutrition plan you follow", Holly chimes in, "However, with the correct training plan, you can improve muscle definition in certain areas (creating 'tone'). Remember, this is muscle definition, not fat loss!"

Increased muscle mass can also help increase basal metabolic rate, or BMR for short, essential for long term weight loss. Cardio might help you create the energy deficit you need to lose weight, but as soon as you stop running for five hours a day, the weight will pile back on, especially if you return to eating 'as normal'.

Having more muscle will increase the BMR, which increases your calorie needs so you can eat without piling the weight back on. You shouldn't go crazy with your diet, though, but a higher BMR can help you sustain weight loss easier. 

Getting enough vitamins and nutrients in your diet is not easy these days. There never seem to be enough hours in the day to consume what you need to consume, especially when you throw in long hours at work, the commute and family commitments. And, let’s be honest, the ever-present lure of TV or social media. 

As a result, it’s understandable that most of us find ourselves slumped on the sofa post-workout, having eaten or drunk absolutely nothing at all.

But getting the right nutrition into your body after exercise will boost your body’s recovery. By consuming the right things, you’ll help refill your muscles’ energy stores, reduce inflammation, boost metabolism, and build muscle bulk. Studies have shown that the ideal amount of protein you require is 20-40g post-workout to maximise recovery. All you need is some healthy ingredients, protein powder and a protein shake blender. Or, if you're not fussy, any blender really.

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Why should you drink protein smoothies?

Nutrition in liquid form is one of the best ways to get carbohydrates and protein into your body, as it can be digested quickly. Research has shown that fast-digesting protein sources promote post-exercise anabolism faster than slower-digesting sources.

The best way to achieve this is to whizz up some protein powder in a delicious smoothie within 30 minutes of exercising. To do this properly, you’ll need a protein shake blender which makes it easy to quickly blend a healthy smoothie, especially if you’re on the go.

We asked fitness and nutrition expert Penny Weston and Stuart Roberts, fitness coach and nutritionist at Get Strong, Fit & Happy, to recommend some of their favourite smoothie recipes and tell us why each one is a protein powerhouse for our bodies and how they can boost recovery after a tough session. 

Post-workout plant-based protein smoothie

• 1 banana
• 1 cup frozen strawberries
• 40g vegan vanilla protein
• 2 cups plant-based Greek-style yoghurt
• 10g maca powder

“Maca is a plant from Peru, and its root is ground to a powder for use as a superfood supplement,” says Weston. “It has an earthy, nutty, almost caramel flavour, best hidden in creamy vanilla or chocolate recipes. The benefits of maca are becoming more well-known. A few years ago, you would have to buy it from Amazon and have it shipped in from abroad, but now I’ve seen it in for sale in Aldi and Tesco.”

It’s low in calories and high in vitamins and minerals such as vitamin C, calcium, potassium and iron. “Research has revealed maca’s hormone-balancing and symptom-soothing properties. Maca root powder is an adaptogen, supporting your whole endocrine system to produce the right amounts of hormones you need. It can even help your body adapt to stressful situations that might otherwise deplete your body’s hormone production and affect your mood.”

Post-HIIT smoothie

• 40g vanilla protein
• ½ banana
• 2 pitted dates
• 75g yoghurt
• 1tsp maca powder
• Pinch of pink salt
• 100ml unsweetened almond milk
• 1tsp sugar-free caramel syrup (optional)

“This is the perfect smoothie to drink after an intense workout when you need that protein hit plus a boost of energy to keep you from flatlining,” says Weston. 

“The nutrient-rich dates help to improve concentration, and the maca powder boosts your energy levels.” This smoothie has more than 40g of protein in it, which will also boost recovery, fuel your energy and keep you feeling full.

Rehydrating post-yoga tropical smoothie

• ½ frozen banana
• 1 cup frozen mango
• ½ cup frozen pineapple
• 1 kiwi, peeled and chopped
• 1tsp chia seeds
• 1tsp flax seeds
• 150ml coconut milk
• Vanilla protein powder

If you’re a yoga fan, this smoothie is the perfect way to recover following a tough session. “You need to rehydrate your muscles after stretching, and coconut water is renowned for its hydrating properties,” says Weston. 

“Kiwi is also considered to be one of the healthiest fruits. The chia and flax seeds ensure the drink is packed with omega-3, fibre and protein too to help your muscles recover before the next session.”

Post-sleep smoothie

• 2 cups frozen blueberries
• 1 banana
• 1 cup spinach
• 1 cup kale
• 1tbsp chia seeds
• 1tsp spirulina
• 40g vanilla protein
• Topped with almond milk

This smoothie is the perfect drink to have at breakfast, packed with vitamins and nutrients to set you up for the day ahead.

“There is so much goodness in this smoothie,” says Weston. “It’s a powerhouse. It will have you glowing from the inside out, as it contains nearly every vitamin and mineral your body needs and gives you a natural boost of energy. I’d recommend using a frozen banana and less milk for a thicker texture.” And despite the inclusion of spinach and kale, Weston reassures us it tastes delicious.

The anti-inflammatory smoothie

• Filtered water (depending on size of your blender – it needs to be ½ full of water)
• 2 scoops of unflavoured protein powder
• 1tsp turmeric powder
• 1tsp ginger powder
• 1tsp cinnamon powder
• 1 diced organic apple
• 2tbsp of organic live yoghurt

Stuart Roberts says that excess inflammation in the body is a prime driver of disease and accelerated ageing. “This delicious smoothie recipe can be enjoyed daily, and it contains ingredients that are proven to help reduce inflammation.”

In terms of the spices included in the recipe, curcumin in turmeric is anti-inflammatory and helps protect the liver from toxins, ginger improves digestion, and cinnamon helps protect against heart disease. 

What do Olympians eat and how do they support their training with the correct diet? With the Tokyo 2020 Olympics in full swing, let's take a moment to consider the hard work, intense focus on calories in versus calories out and some frankly outrageous diets. To achieve Olympic peak performance, the athletes go through years of rigorous training which includes countless hours of exercising and following a strict diet.

I talked to Arj Thiruchelvam, founder of Performance Physique. He's been a UK Athletics Sprint and Jumps Coach, as well as working with Mac-Nutrition and Holland & Barrett. He shared his insight into how world class athletes fuel their performance.

“A few simple principles can help us all live healthier lives but, when 0.2 seconds makes all the difference between first and last place, the science behind athlete nutrition is understandably more complex", Arj says. "No two events will have the same physiological demand on an athlete, but there are some similarities that need to be balanced."

What does it take to shave off a fraction of a second from your PB? How do you balance macronutrients and what micronutrients do elite athletes require to achieve peak performance? What does an Olympian eat each day? Arj knows all…

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The diet of champions: 8,000 calories per day

Arj worked with a number of athletes and was kind enough to share the exact diet of a pro who needed to consume industrial amounts of food to fuel their training. This is quite an extreme example but different types of athlete have different kinds of extreme diets. A gymnast or marathon would not follow this kind of nutritional advice, obviously, but plenty of Olympians – heavyweight boxers, wrestlers,  lifters, etc – will be on something similarly calorie-intense.

"I worked with a 6’5” male water polo player at London 2012 who was struggling to maintain his 105 kg weight in the pre-competition training camp," Arj recalls. "Up to six hours of intense training in the pool and gym everyday left him needing to consume 7-8,000 calories per day, just to stay the same weight. That’s about the same as eating 8 portions of fish and chips in a day, every day!"

Rather than just sticking to Britain's favourite dinner, the polo player's typical day looked like this.

Wake up: Protein shake and fruit smoothie (350 kcal)

Post Training Breakfast: Porridge oats, whole milk, peanut butter and orange juice (1100 kcal)

Mid-Morning Snack: Banana, toast and protein shake (750 kcal)

Lunch: 5 egg cheese and spinach omelette, side salad and chocolate bar (950 kcal)

Pre- Gym: 4 waffles, golden syrup, protein bar and orange juice (1100 kcal)

Post-Gym: protein shake and Haribo (500 kcal)

Afternoon Snack: White bread, butter and jam (350 kcal)

Evening Meal: Roast chicken dinner and chocolate bar (1200 kcal)

Pre-Training: Soreen Loaf and Jaffa Cakes (500 kcal)

Post-Training: Protein shake & porridge with syrup (500 kcal)

Perhaps not surprisingly, the player in question was not keen at all on having to eat so much food. After the Olympics, he immediately reduced his intake and within eight weeks dropped 12 kg to 93kg.

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How about race day nutrition?

Turning to less heavyweight athletes, Arj has some tips on race day nutrition for runners. 

"Some events don’t require immediate fuelling before a race", Arj says, "Athletes may enjoy a little caffeine to boost alertness and allow them to push harder but in other events, such as the prestigious marathon, nutrition timing is vital!"

He also debunks some common fuelling myths: "No longer do we need to carbohydrate load for days on end, instead the day before the marathon will be a very high carbohydrate day, 10g for every kilo they weigh. Then, 2-4 hours before the marathon, athletes will consume a breakfast of simple carbohydrates, low in fat and fibre to ensure it’s quickly absorbed. Typically this will be white bread and jam, a small amount of cereal and orange juice to top up the carbohydrate stores. As the race approaches, 500ml of a carbohydrate drink will be consumed gradually."

"Once the marathon begins, the fuelling strategy becomes very individualised but athletes will aim to consume 60-90g/carbohydrate in the form of gels and drinks and at least 200mg of caffeine (equivalent to two shots of espresso). This means there is a continuous flow of glucose to the muscles that will prevent ‘hitting the wall’ from ever occurring. After the race, it’s important to rehydrate with electrolytes, refuel with carbohydrates and take on protein to repair the muscle tissue."

Carbohydrates

"Anything which requires intense levels of performance, or exercising at moderate intensity for some time, will require carbohydrates to fuel the bout of exercise", Arj explains, "The amounts vary substantially per sport; 3-5g per kg of bodyweight for skill-based sport, 6-10g for endurance and 8-12g per kg bodyweight for ultra-endurance and very intense events like the Tour de France or marathons."

And since athletes workout a lot, they tend to require loads of carbs to fuel their intense exercising regime. So as well as as eating all the plain rice, potato or pasta, they can also gorge down on naughtier treats too. Ice cream, for instance.

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Fats

Dietary fats have a bad rep and people tend to steer clear away from them, but fats are not only healthy when consumed in moderation but also essential to our overall health. "Many of us are scared to consume fats, but they are vital to support the sex steroid hormones (oestrogen, progesterone and testosterone) to function by repairing and growing our muscles and boosting our mood, enabling us to perform at the highest level", Arj says.

"Athletes generally aim for 25-30% of their daily calories to come from fat. The only bad fat is from hydrogenated fats (where liquid unsaturated fat is turned into solid fat by adding hydrogen), but a range of food sources from both unsaturated and saturated fats is important."

His recommendations? "Eat avocado, almonds and olive oil for monounsaturated fats that will support cardiovascular health and cholesterol, plus steak and coconut are good sources of saturated fat. One of the most common fats that athletes consume is in the form of a fish oil supplement as this appears to have an unparalleled impact on health and performance for those who don’t eat enough oily fish."

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Protein

We can't emphasise the importance of protein in an athlete's diet enough. Protein is needed for building muscle but also for recovery. It can also aid weight loss! Of course, Olympians don't often have to worry about weight gain, especially since they train as much as 5-10 times per week. To maximise recovery and to help their muscles grow, they must find a way to increase their protein intake, significantly. 

"An Olympians daily requirement is 1.6-2.5g of protein per kg of bodyweight. The foods they consume will vary but those higher in ‘leucine’ (dairy, poultry and whey) will be advantageous for a performance athlete, however there are alternatives for vegans", Arj says.

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Micronutrients

Having adequate amounts of micronutrients in our daily diet is something we all struggle with, let alone Olympic athletes. As Arj explains, "Micronutrients should be viewed as the key to the door (macronutrients are the door), in that these vitamins allow you to make the most of your carbohydrates, fats and protein."

"Multi-vitamins aren’t usually necessary, unless you’re in a calorie deficit, you’re an athlete training intensely or you just don’t consume many vegetables", he says, "In these cases it’s important to understand that the RDA (Recommended Daily Allowance) isn’t necessarily the ideal amount to have, it’s enough to avoid deficiency in most people. A better figure to look for is RNI (Reference Nutrition Intake), which is relevant to 97.5% of healthy individuals."

Arj even has some location-specific recommendations: "With the Olympics taking place in Japan, edible seaweeds such as Wakame and Nori are native options to boost micronutrient intake. Edible seaweeds need a lot more human intervention studies to see how they really compare but there is clear evidence to show they provide dietary fibre, anti-oxidant properties, iron and magnesium, alongside a small contribution of fat and water-soluble vitamins."

Be careful, though, before you start chowing down on seaweed: "There are concerns with the Iodine, heavy metal and arsenic content of seaweed and this needs to be investigated further before drastically increasing consumption levels."

The Balancing Act

How does this all come together? It's okay to know how many grams of protein and what sort of micronutrients you should be ingesting a day but everyone's needs are different, especially pro athletes'. A skateboarder will follow a different diet than a decathlete. 

"The balancing act is managing the large amounts of food needed by athletes, without consuming more calories than they are expending, to ensure their bodyweight remains consistent", Arj dives in, "Some athletes are very disciplined while others will still enjoy a takeaway, because there are ways to be flexible and also achieve performance goals."

He goes on: "Some hate fruit and vegetables and some are incredibly disciplined but at times they too will stray from their set diet, because we are all human. Everyone seems to know that Usain Bolt enjoyed eating Chicken Nuggets before big races! This is about consuming something you’re familiar with and know won’t cause your stomach discomfort. It was a smart choice in Beijing in 2008 because it increased his confidence in a place where he may not have consumed many of the foods native to China."

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Do Olympic athletes take supplements?

"Elite athletes have to be very careful about consuming supplements as some can lead to positives doping tests, with an estimated 10% of supplements being contaminated (Russell, C., Hall, D. & Brown, P., 2013)", Arj warns, "Although the effectiveness of most supplements on the market is negligible to none, there are a handful of supplements that some of this year’s Olympians may be consuming to enhance performance."

Creatine

"In the past power and speed based athletes have been using creatine but interestingly, a lot more endurance athletes have begun using the supplement. It allows the body to store more glycogen, a vital source of energy for long distance events that require carbohydrate loading", he says.

Beta Alanine

Arj says "There’s a very good chance our track cyclists, swimmers and athletes competing in intense events that are 1-4 minutes in duration are using Beta Alanine. It buffers lactic acid, pushing their performance even further."

Beetroot juice

"A few years ago these small ‘shots’ of beetroot juice stormed onto the market with proposed benefits of improving recovery and reducing the oxygen cost of energy, essentially making athletes more efficient and able to work at a more intense level", Arj says, "However, recent years have shown that consuming beetroot juice consistently throughout the year may actually reduce training effectiveness. Instead, it’s more likely to be consumed during busy phases of competition…like the Olympics, when you have numerous races in a short period of time."

Prone to productivity slumps during the day? It's probably down to your workplace eating habits, and as most of us gradually migrate back to the office, now's the time to start thinking about what you consume at your desk and how it can be stopping you getting stuff done.

Just Eat for Business recently conducted a Productivity Pick-Me-Ups study in conjunction with nutrition experts to discover where we're going wrong with our workplace food, and what we should be eating instead. And while we're all pretty much aware that a box of Krispy Kremes will inevitably result in a serious slump an hour or so later as you nod off at your desk, there are plenty more harmless-looking snacks that can hit your productivity just as hard.

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Nutritional no-nos

That healthy-looking breakfast you grabbed on the way into work? It may not be quite as good for you as you might think. Some of the worst foods for causing lethargy and poor mental health are highly- and ultra-processed foods, and those with added sugar and artificial sweeteners. And guess what? That breakfast cereal could easily fall into those categories and leave you needing an extra cup of coffee to boost your energy levels.

And that brings us to another red flag: caffeine. "Caffeine can be an excellent cognitive enhancer," says Dr. Craig Duncan, Human Performance Strategist at PIA. "However, it should not be used as a band-aid for poor sleep. A coffee after lunch, in the morning and mid-afternoon can enhance performance - but try not to have caffeine after 3-4pm as it can and will harm sleep."

It even turns out that a salad from a high street chain for lunch might not be as good for you as you think. According to Dr. Uma Naidoo, a board-certified psychiatrist at Harvard Medical School and nutrition specialist, they come with their own dangers. "Unfortunately," she says, "most of these restaurants use highly processed vegetable oils and added sugars for their dressings which are inflammatory and quite harmful for your mental health. So what seems to be a healthier choice may not be."

For Dr. Naidoo, eating an anti-inflammatory diet is a key part of maintaining energy levels. "Low-grade inflammation flips off a metabolic switch in the chemical pathway that produces energy," she says. "The result is not only lower energy but an impact on insulin sensitivity and an increase in toxic free radicals that damage brain tissue."

How to eat more healthily

She recommends a diet rich in colourful, non starchy vegetables that add polyphenols, which fight inflammation, stabilise your insulin levels and nurture your brain, gut microbiome and overall body. Polyphenol-rich foods include cauliflower, carrots, red pepper and cabbage, and you'll be delighted to note that dark chocolate's on the list too. She also recommends a constant supply of omega-3-fatty acids for your mental health; the likes of extra virgin olive oil, olives, avocadoes, chia seeds, hazelnuts, almonds and macadamias will keep your brain happy.

Dr Naidoo suggests that it's partly up to employers to help their staff eat healthily during the working day – as well as being in their own best interests. "By supporting employees with healthy food choices, including lunch breaks, and even perhaps offering some healthy fresh snacks, employers will see the economic value in return," she points out. "They will have an energetic, committed, strong and mentally fit community working for their company. Instead of biscuits and chips, having fresh fruit, crudite, hummus, plain mixed nuts and plain yogurt (top with frozen berries and some nuts and cinnamon) are better options."

Want to know more? You can read all the findings of Just Eat for Business's Productivity Pick-Me-Ups study here.

I was one of those lucky few who had the chance to sample the new Huel Complete Protein powder before it was launched today. As a matter of fact, the tub it came in was a nondescript plastic container because Huel hadn't quite finished designing the label for the Complete Protein at the time. And after testing this vegan protein powder for a couple weeks, I’m thinking about giving up on whey protein and going all-in vegan when it comes to protein supplementation.

It’s not like I didn’t like vegan proteins before: I tested and reviewed the Huel Black Edition protein as well as the Bulk 1 Complete Food Shake. I also tried Plant Era’s Strawberry & Basil protein and MyProtein’s Vegan Protein Blend, among other products. You can read all about them on T3’s best protein powder guide. And although vegan protein powders are not terrible, they often have less palatable texture and taste compared to whey protein.

However, the Huel Complete Protein is a bit different from the rest of the vegan protein lot. For example, its macro- and micronutrient stats are on point: it contains 20 grams of protein, 9 grams of EAAs and 5 grams of branched chain amino acids (BCAAs) per 105 calorie serving. It also tastes rather pleasant for a protein powder that's not whey.

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Sure, it’s a bit sludgy and has a slight vegan twang to it, but overall, it’s pretty enjoyable to drink. Just a note, especially for people like me who like to mix their protein powder with only a small amount of water: you might want to add a bit more water to the Huel Complete Protein so it doesn't get too congealed to a level when it wouldn't come out of the shaker. Adding over 200 ml of water should do the trick but feel free to experiment to find the best protein shake consistency for you. Or go crazy like me and mix it with Greek yoghurt to recreate The Mountain's dinner. Your call.

In addition to all that, the Complete Protein is the first “nutritionally complete” plant-based protein powder, meaning it contains all 26 essential vitamins and minerals, as well as being a source of fibre, carbs and fats. This powder truly is the protein powder version of 'standard' Huel, a leaner, less calorific option for those who don't necessarily want to replace a meal with Huel but would still like to enjoy the benefits of it.

Some people might be put off by the fact that the Huel Complete Protein contains fat but it's a good thing, trust me. Despite what Hollywood actors are trying to make you believe, you can’t build muscle without eating fats: muscle building is not only about eating the ‘holy trinity’ of muscle foods, namely chicken, rice and broccoli. Dietary fat can help your body metabolise protein better, as well as having a range of positive health effects too. Eat your fat, kids.

Huel Complete Protein: price and availability

Huel Complete Protein is available in six flavours, Chocolate Fudge Brownie, Strawberries & Cream, Banana Milkshake, Vanilla Fudge, Salted Caramel and Unflavoured & Unsweetened, the latter which I wouldn’t recommend having on its own but for baking and smoothies etc. The Complete Protein is available exclusively from Huel from today for a recommended retail price of £50 (one-off purchase).

Mass gainer vs protein powder: what are the benefits of taking either of these protein supplements?

All mass gainers are protein powders, but not all protein powders are mass gainers. Say what!? Different protein supplements, including the best protein powders and weight gainers, all provide a quick and convenient way to top up protein levels in your body. Still, as well as that, mass gainers can also boost calorie intake significantly, thanks to the sometimes insane amount of carbohydrates they contain.

But that's not the only difference between mass gainer and protein powder. These workout supplements cater to different types of people, and while one might aid weight loss, the other is more suited for people wanting to gain weight and build muscle faster. Apart from this obvious difference, there are a few key features you should know about before you go on a protein supplement shopping spree, as discussed in this mass gainer vs protein powder article.

Need some inspiration on how to use protein supplements? Here are 5 simple protein blender smoothies to supercharge recovery after exercise.

Mass gainer vs protein powder: nutritional info and how to use them

Standard whey and vegan protein powders are perfect for fine tuning your diet, although as always, it's best to cover most of your protein needs from whole foods and add a protein shake or two to the mix when you need a quick top up. Since protein powders almost only contain protein (and small amounts of carbs and fat) and can be concocted easily, they are the best after workouts to aid muscle protein synthesis.

Mass gainers usually combine protein powder with copious amounts of carbohydrates and some fat to create to ultimate weight gaining mixture. Calorie content varies from product to product, with some some weight gainers having over a 1,000 calories per serving.

The reason why mass gainers might work in helping you put on weight is because despite the industrial amount of calories they contain, they come in a liquid form which makes it easier to stomach them within a short amount of time. For comparison, Naked Nutrition's Naked Mass mass gainer contains 1,250 calories per a 321-gram serving; this equals to eating roughly 900 grams of white rice and 200 grams of lean chicken breast in one sitting.

One thing to keep in mind is that eating this many calories and especially carbs will most certainly spike insulin levels so make sure you don't exclusively use weight gainers to put on mass. And, most importantly, if your aim is to build muscle, you will also have to work out a lot to turn all that energy into muscle tissue.

Mass gainer vs protein powder: is mass gainer the same as protein powder?

As mentioned above, mass gainers are a special type of protein powder that contain large quantities of carbohydrates. So yes, to some degree, mass gainers are similar to protein powders but they definitely not the same.

Protein powders are more versatile than mass gainers as they can be used for both muscle building and weight loss, depending on your fitness goals. Both protein powders and mass gainers should be used as supplements, so not as the main source of protein but part of a healthy diet in order to maximise their effects.

Mass gainer vs protein powder: do you need mass gainer to put on mass?

The short answer is no, you don't need mass gainers to put on weight, you can just sit around all day and eat crisps watching Netflix (please don't do that). Weight gainers can help you put on weight easier if you're struggling to eat enough to keep up with your metabolism. Most people find it easier to drink a 1,000 calories than to eat the same amount. You wouldn't think that having three 16-ounce lattes a day will add 600 calories to your diet, would you? But they really do.

The same principles apply to mass gainers: having just one shake a day can effectively boost calorie intake and help you 'sneak in' more energy into your diet. Again, if your goal is to build muscle, you'll also need to workout to turn all that energy into muscles.

If you need to gain weight for medical reasons, please consult a medical professional before trying to you try any type of supplements. 

Mass gainer vs protein powder: price and availability

Mass gainers and protein powders come in a lot of different sizes and can be bought in abundance both online and offline.

In the UK, we recommend getting your protein powder/mass gainer fix from MyProtein, the newly-rebranded bulk, The Organic Protein Co., The Plant Era, Foodspring, The Protein Works, SF Nutrition and/or Amazon.

For people living in the US, it would be a shame not to give Dioxyme, MyProtein or Naked Nutrition a try. There is always Walmart and Amazon as option too.

As mentioned in our protein powder vs protein bar article, many protein powder manufacturers now offer unique protein powder mix based on your DNA. NGX Nutrition has such a service, while others, such as Bio-Synergy, offer DNA and epigenetics test on which a free workout and meal planner is based to achieve one of the four 'dynamic health objectives' you might have. Bulk Labs also does a 'Diet & Nutrition' DNA test that offers 29 diet and nutrition insights based on your DNA. Needless to say, these DNA tests and DNA-based protein mixes are more expensive than your average bag of protein powder.

Huel Black Edition vs Bulk 1 Complete Food Shake: two of the most competent meal replacement/complete food options for people interested in such things.

Despite looking rather similar at first glance, there are certain differences between the two protein powders that make them better suited for different groups of people. What are these differences, and how to make the most of the benefits the powders have to offer? Why should you choose either over other mass gainer and protein snack options?

Read on to find out!

Huel Black Edition vs Bulk 1 Complete Food Shake: – Ingredients

The Bulk 1 Complete Food Shake is a plant-based protein powder, most of its protein content being sourced from peas, pumpkin seed and chickpea. The Bulk 1 is also gluten-free and uses gluten-free oat and sweet potato to up its carb content. You’ll also find dried and ground avocado, navy bean, baobab, lucuma and flaxseed in the mix. The avocado and coconut powder contains plenty of unsaturated 'good fats'.

The Huel Black Edition is also 100% vegan and sources its protein from pea, and flaxseed (sometimes also called linseed), but it also lists brown rice as one of the main sources of protein. In addition, the Huel-blend contains tapioca flour, sunflower oil, organic coconut sugar and a 'micronutrient blend', which contains a range of added vitamins and minerals. Let's not forget about the added green tea extract and kombucha, either.

Both powders contain MCTs.

WINNER: Draw. Both powders contain plenty of healthy ingredients and very few additives.

Huel Black Edition vs Bulk 1 Complete Food Shake – Micro- and macronutrient profile

One might call the macronutrient profile of the Bulk 1 Complete Food Shake more balanced for general use: each 100-gram serving is exactly 400 calories and contains 30 grams of protein, 37 grams of carbohydrate (of which 2.3 grams is sugar), 12 grams of fat and 9.6 grams of fibre. There are over 20 vitamins and minerals in the Bulk 1 Complete Food Shake, including more exotic stuff such as Ashwagandha extract, which is said to have quite a few beneficial health properties.

The Huel Black Edition is better suited for people who are keen on maximising the protein content of their supplements. The serving size is slightly smaller (90 grams), but it contains the same amount of calories (400 kcal). The Huel Black Edition packs an insane 40 grams of protein per serving plus 18 grams of carbs, 17 grams of fat (14.4 grams of the 'good' mono- and polyunsaturated variety) and roughly 6 grams of fibre.

Both powders are high in calories, so we would recommend taking them after workouts or if you are trying to lose weight instead of a cooked meal (breakfast or lunch, not dinner). Regardless of why you decide to use the powders, both contain a large dose of all essential vitamins and minerals, which can come in handy for recovery and general wellbeing.

WINNER: Huel takes the biscuit in this category with its leaner powder.

Huel Black Edition vs Bulk 1 Complete Food Shake – Taste

The Bulk 1 Complete Food Shake is undeniably not fine cuisine, but it’s one of the better-tasting protein powders we tried. The flavours are okay, and it has very little of the distinct earthy taste often associated with nutritionally complete shakes. Shaken with the recommended amount of water, the final product is comparatively smooth: it's thicker than protein powder, so please be mindful of that.

Even the flavoured versions of the Huel Black Edition have a slight but unmistakably earthy aftertaste, not to mention the thick texture of the mix. On the other hand, the Huel Black Edition mixes well, and the shake is anything but thin. It might be a bit too thick if anything, but in a good way: having a portion actually fills you up and makes you less hungry. If you find it too thick, add some more water (you might need a huge shaker for this, though). It also comes in more exotic flavours than the Bulk 1 Complete Food Shake.

WINNER: The Bulk 1 is surprisingly tasty for a vegan blend!

Huel Black Edition vs Bulk 1 Complete Food Shake – Price and availability 

The Bulk 1 Complete Food Shake is available to buy directly from Bulk for a recommended retail price of £49.99. This is for a 3kg bag which contains 30 servings/12,000 calories in total. This equates to £1.67/serving. The Bulk 1 Complete Food Shake is only available in the UK, and there is no option to have it delivered at regular intervals.

The Huel Black Edition can be bought directly from Huel US or Huel UK; prices start from $75/£55 when you subscribe. Bags can be bought separately (without having to subscribe), the price is slightly higher in that case ($83.34/£55.56). When bought as a one-off, it costs $2.45/£1.63 per portion. This makes it slightly cheaper than the Bulk 1 Complete Food Shake. Should you wish to subscribe, the price drops to $2.20/£1.47 per portion.

WINNER: Huel's price-per-portion is slightly lower and therefore more affordable.

Huel Black Edition vs Bulk 1 Complete Food Shake – Verdict

We would recommend the Bulk 1 Complete Food Shake as a meal replacement option as opposed to a supplement. Thanks to the balanced macronutrient profile and included micronutrients, the Bulk 1 shake can effectively replace a meal without to risk of cutting out a macronutrient group from your diet unnecessarily.

The Huel Black Edition's high protein content makes it the perfect post-workout snack, even better than a protein shake. It contains some carbs, which can help in recovery but not too much, so it would spike blood sugar levels. The fat and fibre content is just the icing on the cake. Highly recommended for bodybuilders as an addition to their diet.

Huel Black Edition review TL;DR: a complete meal shake with increased protein and reduced carbs content for people who don't mind the 'earthy' aftertaste of meal replacement powders.

Huel is the household name in the meal replacement industry. Its plant-based complete food options dominated the market for a long time, the same way Fitbit is synonymous with fitness trackers. Both companies managed to survive the deluge of competition that materialised out of thin air in recent years, mainly because they established themselves as 'the' brand in their respective fields.

The subject of this review, the Huel Black Edition, is a variation on the theme: this is a little different to what you usually find in our best protein powder top 10, but it's also different to standard Huel. Mainly because it contains 50% fewer carbs and 33% more protein. 

Is Huel Black Edition better than standard Huel or other complete food options? It's definitely different and might work better for certain people, like those who prefer not to spike their blood sugar levels with high-carb meals and those who need to include more protein and calories in their diet and can't stomach another portion of chicken, rice and broccoli.

We think the Huel black Edition is such an excellent supplement we awarded it the top spot in the 'Best Protein Powder or Snack' category at the T3 Awards 2021.

Huel Black Edition review – Price and availability

The Huel Black Edition can be bought directly from Huel US or Huel UK; prices start from $75/£55 when you subscribe. Bags can be bought separately (without having to subscribe), the price is slightly higher in that case ($83.34/£55.56).

Available flavours: Salted Caramel, Banana, Vanilla, Chocolate, Coffee Caramel and Unflavoured. In the US, you can also get Peanut Butter flavoured Huel Black Edition. Regarding the 'unflavoured' version, it's actually far from being 'tasteless'. Even Huel says that "Unflavored & Unsweetened Huel Powder isn’t for everyone. The taste is very earthy, and most people prefer the taste of our flavoured versions. Vanilla is the best choice if you would like a neutral flavour to add your own flavours, too."

What is the Huel Black Edition?

Huel states that the Huel Black Edition is "a nutritionally complete, convenient, affordable food with minimal impact on animals and the environment." It's essentially what used to be called meal replacement powder, but ever since such powders became widely available and accepted, they have been rebranded as complete food powders.

Fair play: most nutritionally complete shakes have a better micro-, and macronutrient profile than fast food and no one ever questioned why those haven't been renamed to 'harmful food items'. You can use the Huel Black Edition to 'replace' a meal – have it for breakfast, lunch or dinner – but even if you do, it will be a 'meal' and not 'replacement' for one.

Huel Black Edition review – Ingredients

The Huel Black Edition is 100% plant-based and therefore sources all its protein from plants such as pea, flaxseed (sometimes also called linseed) and brown rice. The blend also contains tapioca flour (gluten-free), sunflower oil powder (yummy), organic coconut sugar (sugar content is still very low) and a 'micronutrient blend' which contains a smorgasbord of added vitamins and minerals (detailed in the next section). You also find MCT powder (sourced from coconut), green tea extract powder and kombucha powder in the mix.

The sweetener used in the Huel Black Edition is steviol glycosides, which is essentially stevia,  "a chemical compound responsible for the sweet taste of the leaves of the South American plant Stevia rebaudiana" (from Wikipedia).

Huel Black Edition review – Micro- and macronutrient profile

Different flavour options of the Huel Black Edition contain slightly different amounts of the below ingredients, but they are generally in the same ballpark. One 90-gram serving of the Huel Black Edition is 400 calories and contains 40 grams of protein, 18 grams of carbs, 17 grams of fat (14.4 grams of the good mono- and polyunsaturated variety) and roughly 6 grams of fibre.

In the blend, you'll also find all the 26 essential vitamins and minerals in varying quantities. Some vitamins are in abundance in the mix, such as vitamin D2 (400% RI), vitamin C (375% RI) and folate (200% RI), meaning that at least some of it will leave the body without being used, but that's inevitable when using natural ingredients. There is no way you can come up with a concoction of natural ingredients that contain bang-on 100% of your recommended daily intake of all essential vitamins and minerals. At least right now, maybe machine learning will help this too in the future.

It's also worth mentioning that this blend doesn't take into account your genetic profile, so if you are deficient in metabolising and utilising certain micronutrients, even by taking larger quantities, you might not cover your body's actual needs. We recommend using the NGX DNA test and Bodyfuel for that purpose.

As well as vitamins, you'll also get a generous serving of minerals with the Huel Black Edition, including magnesium (117% RI), phosphorus (257% RI) and iron (321% RI), among other things. There are also Omega 3 and Omega 6 found in the Huel Black Edition, as well as a probiotic bacteria called bacillus coagulans.

Huel Black Edition review – Taste and flavours

Nutritionally complete shakes such as the Huel Black Edition have a distinct taste. Some, like the bulk 1 Complete Food Shake, manage to not taste too earthy, but that is not the case here. Even the flavoured version of the Huel Black Edition has an unmistakable earthy aftertaste, not to mention the thick texture of the mix.

Don't get me wrong: you don't want to have a plant-based shake that doesn't mix well/gets thick when shaken. I had the chance to try shakes that mixed poorly before, and they are just the worse. Luckily, the Huel Black Edition mixes well, and the shake is anything but thin. It might be a bit too thick if anything, but in a good way: having a portion actually fills you up and makes you less hungry. If you find it too thick, add some more water (you might need a huge shaker for this process, though).

Huel Black Edition review – How to use

Just add water! Half a litre (500 ml/17 fl oz) should do the trick but as I mentioned above, if you find the shake too thick you might want to add some more water. don't mix the Huel Black Edition with milk or milk substitute, that's just result n a thick sludge, not a shake. You can add some milk/milk substitute as well as water to the mix, that might not be too terrible.

Given the high protein/moderate carb content of the Huel Black Edition, it's a great post-workout meal option but if I would also recommend substituting standard protein powder with the Huel Black edition for 'hard gainers' too. An easy way to add 400 calories to your diet.

Huel Black Edition review – Verdict

The Huel Black Edition has an amazing micro- and macronutrient profile which puts it among the best nutritionally complete shakes available to buy today. The higher protein and reduced carb content mean that technically, the Huel Black Edition can be included in a keto diet, but definitely in a low-carb diet.

As for taste, the Huel black Edition is certainly more palatable than how meal replacement shakes used to taste, but it's a far cry from being scrumptious. It's manageable, though, especially if you are not completely unaccustomed to the taste of these types of shakes.

Best of all, even without having to subscribe, the price of the Huel Black Edition is very friendly: a 400-calorie portion will only set you back $2.45/£1.63, and considering the nutritional value in each shake, it's an absolute bargain.

Huel Black Edition review – Also consider

The Bulk 1 Complete Food Shake is one of the tastiest 'meal replacement' options on the market today. It has a range of vitamins and minerals and a balanced nutritional profile, as well as being convenient enough to whisk up on the go. Perfect to curb cravings when hunger strikes.

Jimmy Joy's Plenny Shake v3.0 (retailer link) is the third iteration of the company's complete meal shake. Each bag contains 10 400-calorie portions, each portion containing 20 grams of protein, a whopping 43 grams of carbs and 15 grams of fat (only 2.3 grams saturated). The Plenny Shake comes in some exotic flavours such as Mango, Chai Latte and Coffee.

Vegan vs whey protein powder: which is the best protein powder? Most importantly, is there a difference? There is, but not necessarily in a way you'd imagine. 

Modern plant-based protein powders have a very similar micro- and macronutrient profile to whey protein, and vegan protein products are also a lot more commonplace today. Has whey protein got any advantage left over the plant-based variety?

Adopting a vegan diet obviously has a lot of benefits, and you can more easily avoid most of the 'side effects' of the diet by supplementing your food intake. This is where vegan protein powders come into play: they are convenient, clean and high in certain micronutrients, as well as protein, of course.

Whey protein, meanwhile, has been used for muscle building and weight loss for decades. It was popularised by 'golden age' bodybuilders of the 1970s and 1980s as a magic elixir that will supercharge muscle recovery and make you as big as Arnold Schwarzenegger was in his hay days. Although whey protein powder alone can't do such a thing, when used properly, it can help you lose belly fat and also promote muscle protein synthesis.

Vegan vs whey protein powder – Ingredients and nutrients

Vegan protein powder is usually made of either hemp protein, sunflower protein, pea protein, brown rice protein, soy protein, or a combination of these. One great thing about vegan protein powder is that it contains no 'milk sugar', a.k.a. lactose, making it the perfect protein supplement for lactose intolerant people. Apart from products that contain soy, vegan protein powder is also generally allergen-free, although we strongly recommend double checking the label for allergens.

Whey protein tends to contain more ingredients such as stabilisers (e.g. xanthan gum) to make this milk-based product more consistent and palatable. Where whey protein really shines is its branch-chain amino acid content: also called BCAA; these amino acids are the 'building blocks' of protein and make it easier for the body to synthesise protein when needed.

WINNER: Draw. From a cleanliness point of view, vegan protein is a clear winner; however, whey protein contains more micronutrients that make it easier to digest.

Vegan vs whey protein powder – Texture and flavour

Despite the advancement in processing technology, vegan protein powders are still not quite there when it comes to replicating the palatability of whey protein powders. Thankfully, gone are the days of 'gritty' vegan powders, but when mixing with water, it's still pretty easy to tell the difference between plant-based and whey protein.

You can also mix protein powder with milk or milk alternatives to make it thicker and more 'milkshake-like'. That said, whey protein will actually turn water into milk, sort of, so mixing that with milk is a bit of an overkill. Mixing vegan protein with cow's milk doesn't sound right, but when you add soy or almond milk to it, vegan protein powder will usually result in a super thick sludge that's hard to get out of the shaker. Mixing both with good old tap water is your best option.

WINNER: whey protein. We're yet to sample a vegan protein that's genuinely tasty and mixes well with both water and milk/milk substitutes.

Vegan vs whey protein powder – Alternatives

Although it's highly unlikely you won't find a decent vegan or whey protein for yourself, there are alternative options when it comes to supplementing protein in your diet. 

Protein bars are high protein, low sugar snacks for those who feel like protein shakes just don't cut it. Many people find it hard to sate cravings with protein shakes, and for them, chewing on a protein bar might provide a viable solution. Protein bars certainly have more additives than powders, but they also have more fat and fibre, making them more palatable. We can wholeheartedly recommend Barebells and Grenade (both retailer links) protein bars if you fancy giving these types of protein snacks a go.

Mass gainers are a special type of protein powder that contains high amounts of carbohydrates and calories. Weight gainer powders are good for 'hardgainers', people who find it difficult to put on weight as they can sneak massive amounts of calories into the diet almost unnoticeable. You can concoct your own mass gainer by mixing oats and protein, but buying premade weight gainers is definitely a more convenient way to bulk up.

Vegan vs whey protein powder – Price and availability

Protein powder is cheap and available to buy both online and offline. You can choose from a million flavours, too, especially in the case of whey protein, but vegan proteins also offer a few exciting flavours nowadays.

In the UK, we recommend getting your protein powder fix from MyProtein, the newly-rebranded Bulk, The Organic Protein Co., The Plant Era, Foodspring, The Protein Works, SF Nutrition and/or Amazon (all retailer links).

For people living in the US, it would be a shame not to give Dioxyme or Naked Nutrition a try, and ONNIT also sells decent quality protein. There is always Best Buy, Walmart and Amazon, too (all retailer links).

Many protein powder manufacturers now offer unique protein powder mixes based on your DNA. NGX Nutrition has such a service, while others, such as Bio-Synergy (retailer link), offer DNA and epigenetics tests on which a free workout and meal planner is based to achieve one of the four 'dynamic health objectives' you might have. Bulk Labs (retailer link) also does a 'Diet & Nutrition' DNA test that offers 29 diet and nutrition insights based on your DNA.

Protein powder vs protein bar: which one is better for quick gains and weight loss?

The best protein powder and the best protein bars have a lot in common. Obviously, they are high in protein, have a low sugar content and provide an extremely convenient way to sneak some extra protein into your diet. Generally speaking, you would like to cover your daily protein need from a variety of whole food sources but admittedly, cooking a chicken breast or sautéing tofu during the day is not always the best option for everyone.

That's when protein supplements come into play. Notice the word 'supplement': you don't want to cover all your daily protein needs using either protein powder or protein bars. But having a quick protein shake mid-morning or a protein bar after the workout can effectively top up your protein levels, help you recover faster, and curb cravings.

Not sure how to use protein powder? Here are 5 simple protein blender smoothies to get you started.

Protein powder vs protein bar – What's inside?

Protein powders are high in protein and low in carbohydrates and fats. This applies to both the whey and whey variety. As a rule of thumb, you would like to have at least 22 grams of protein in each 30-gram serving for it to be considered a decent quality product. If the protein concentration is lower than this, you might find more additives and/or sugar in the product, which is not ideal.

Protein bars, on the other hand, have a higher calorie and carbohydrate content than powders. They have a higher fibre content too, which is not a bad thing because this also means that protein bars will leave you more satisfied than protein shakes. Chewing on protein bars give these type of snacks the competitive edge when it comes to feeling fuller compared to chugging down protein shakes.

The higher calorie content of protein bars doesn't mean they are actually high in calories. Compared to a Double Decker bar, even the worst protein bar is a better choice, nutritionally speaking. Decent protein bars contain anything between 200-250 calories and 15-25 grams of protein per bar. Try to avoid protein bars with high sugar content.

Is protein powder better than protein bars?

Consuming protein powder is 'cleaner' than eating protein bars. This means that protein powders generally contain much less of everything else but protein, as opposed to protein bars which have some fibre, some carbohydrates etc. Protein powders allow people to fine-tune their macronutrient mix more precisely, not to mention that protein from a less-fibrous protein shake will get absorbed quicker than protein from a bar.

Is it bad to eat a protein bar every day?

As long as you don't have industrial amounts of protein bars every day, you shouldn't experience any negative health effects from eating them. The dose makes the poison, as the saying goes, and almost everything consumed in high quantities will have a negative impact on health. This applies to even water: overhydration occurs when the amount of salt and other electrolytes in your body become too diluted. Do drink some water during the day, though.

Protein bars can be considered processed food, and you want to avoid including only processed food in your diet. That said, a healthy diet can include low-sugar, high-protein bars, not to mention, having a protein bar in your gym bag is also a good way to avoid snacking on something less healthy when hunger strikes.

Protein powder vs protein bar – Price and availability

Neither protein powder nor protein bars are expensive and are available both online and offline. Protein bars are probably more expensive than similar-sized chocolate bars but also a 100-times healthier, so they are worth the premium.

In the UK, we recommend getting your protein powder fix from MyProtein, the newly-rebranded bulk, The Organic Protein Co., The Plant Era, Foodspring, The Protein Works, SF Nutrition and/or Amazon (all retailer links).

For people living in the US, it would be a shame not to give Dioxyme or Naked Nutrition a try, and ONNIT also sells decent quality protein. There is always Best Buy, Walmart and Amazon, too (all retailer links)

As for protein bars, we can wholeheartedly recommend Barebells and Grenade protein bars if you fancy giving these types of protein snacks a go. Almost all of the above companies also sell protein bars too, or something equivalent, like protein flapjacks, protein cookies, protein balls etc. The more adventurous of you can give collagen coffee a try: this is a high protein instant coffee that has only the slightest aftertaste, mostly masked by the bitter taste of coffee.

Happy Pancake Day, everyone! And what a batter way (pun intended) to celebrate Pancake Day than making some healthy, guilt-free protein pancakes for everyone to enjoy. Protein pancakes are superior to ordinary pancakes as they look and taste the same but have healthier ingredients. We rounded up our favourite, tried-and-tested protein pancake recipes plus all the best toppings we recommend with these mouth-watering Pancake Day treats.

We picked three (plus one) protein pancake recipes that cater for different dietary needs and tastes: you'll find your 'standard' protein pancake recipe here, but also a 'no-banana' and a low-carb 'keto' version too. Plus, for the more adventurous, there is a beetroot and kale pancake recipe too, at the bottom.

Haven't got any protein powder at home? Have a look at our best protein powder buying guide, you'll find all the best whey and vegan protein powder varieties there. You might also need a new non-stick frying pan too because the teflon on the old one has already completely peeled off: check out the best non-stick frying pan guide here.

Without further, here are our favourite protein pancake recipes.

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Banana protein pancake

We found this recipe at Bulk and boy oh boy, isn't it just the best? If you aren't a wiz in the kitchen and want to play it safe, this recipe will deliver, ten out of ten times. Chef hat is completely optional.

Ingredients (makes eight protein pancakes):

• One banana
• 2 scoops of Protein powder
• 2 eggs
• 1/2 tsp of baking powder
• 1/2 a cup of oat milk
• A dash of cinnamon

Method: Blend your ingredients together with a food processor or just a fork then pour carefully into a non-stick pan to form small circles. Flip once small bubbles appear on top. Serve warm and enjoy!

Low-carb (keto) protein pancake

For those on 'the keto', here is a low-carb protein pancake recipe we found at Jennifer Banz's cooking blog. To save you from scrolling for half an hour to find the recipe, here are the ingredients and how to do these delicious keto pancakes.

Ingredients (serves two):

• 2 eggs
• 2 scoops whey protein powder
• 1 teaspoon baking powder
• 6 tablespoons water or almond milk
• Cooking spray, butter, or coconut oil for greasing the pan

Method: mix all the ingredients together until they form a smooth batter. You might not need to add all the water/milk, add it right at the end and see how the batter feels. Add more/less to taste. Heat the frying pan over medium heat, add some oil and a dollop of batter then flip once the bubbles start appearing. Serve warm.

No-banana protein pancake

Some people don't like or can't eat bananas, sadly. But that's no reason to avoid protein pancakes as there are many banana-free recipes available online. Here is our favourite from Food for Fitness.

Ingredients (serves four):

• 25 gram (~ one scoop) whey protein powder
• 100 ml milk
• 1 large egg
• 50 grams porridge oats
• 1 tsp cinnamon
• ¼ tsp baking powder
• light cooking spray

Method: Blitz the oats in the blender until flour-like. Then, mix all the ingredients together (either in the blender or with a whisk/fork). Heat/oil the pan and add some batter to it. Flip the pancake over after about 50 seconds, when the bottom is light brown coloured. Serve warm.

Pancakes with beetroot mash and kale

Okay, technically this is not a protein pancake recipe but it is delicious nevertheless, especially if you like savoury pancakes. On second thought, this beetroot and kale pancake from Bio-Synergy has protein in it – kale and eggs are a great source of protein – but maybe not as much as other protein pancakes on this list.

Ingredients (serves two):

• 2 beetroot
• 100g kale
• 1 tbsp sunflower oil
• 120g gluten free flour
• 1 egg
• 250ml water
• Salt & pepper
• 20g dill
• 2 tbsp olive oil
• 1 clove garlic
• 1 tsp fennel seeds

Method:

Steam the chopped beetroot in a sieve over a pan of simmering water for 20 minutes or until soft. While the chopped beetroot is steaming, in a separate bowl add the 120 grams gluten free flour into a bowl with a pinch of salt and make a well in the centre. 

Slowly pour the water into the bowl whilst whisking with a fork until you have a smooth batter. Once combined with no lumps whisk in the egg. 

For the dressing, mix together the chopped dill and 2 tbsp olive oil with some seasoning. Set aside.

It’s pancake time! In a non-stick frying pan, heat the 1 tbsp sunflower oil, wiping it around the pan and dabbing off the excess with a piece of kitchen roll. Using a ladle, pour 1 ladle’s worth of batter into the pan and spread it evenly over the base of the pan. Cook for 1 minute on each side until golden brown. Repeat this until you have used all of the mixture (you should have around four pancakes). 

Using the same pan you cooked the pancakes in, heat 1 tbsp sunflower oil then add the chopped garlic, fennel seeds and cook on a medium heat for 1-2 minutes, then add the steamed beetroot.

And finally, add 3 tbsp water to the pan and add the chopped kale, cook until the kale is wilted, then take off the heat.

To serve, lay a pancake flat and place the beetroot and kale stuffing and drizzle with the dill dressing.

Best protein pancake toppings

Healthy protein pancakes should not be ruined with unhealthy toppings such as jam or chocolate spread. Here are our favourite, less-naughty protein pancake toppings for guilt-free indulgence on Pancake Day.

We all know that exercising is a great way to improve mood as during workouts, our bodies release serotonin, the 'happiness hormone'. You are probably also aware that having a healthy, balanced diet can help you lose weight and boost metabolism too. But what you might know is that you can reduce stress and improve mood by eating the right type of food. Is it possible to eat yourself happy?

Few people are likely to turn to diet and nutrition as a way to combat poor mood. The link between mental health and nutrition is well underestimated, however increasing evidence suggests that good nutrition can significantly support mental health. The food we eat can impact a number of mechanisms involving neurotransmitters, hormones and other biological processes in the body.

To help us better understand the effects of our diet on our mental health, we asked James Collier, Head of Sustainable Nutrition and co-founder at Huel, to explain the ways in which food affect our mood and how we can use this knowledge to take better care of ourselves. 

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Why do we like bad food the most?

Most importantly, why do we get hungry? Biology lesson time!

There are two hormones that play a major role in when and how much we eat: leptin and ghrelin.  A research paper published in 2006 in Obesity Review tells us that "Leptin is a mediator of long-term regulation of energy balance, suppressing food intake and thereby inducing weight loss. Ghrelin on the other hand is a fast-acting hormone, seemingly playing a role in meal initiation."

Basically, the body produces ghrelin to make you hungry and leptin when it's time to stop eating. It's important to understand that ghrelin is a signal hormone and it activates in regular intervals to remind you to eat. It is essential for us to eat and the body secretes ghrelin when you usually have food. It doesn't mean you need to eat straight away: ghrelin levels drop after a while, regardless if you have food or not. This is why you can feel really hungry but not eat and when you actually get around to eat, you aren't hungry anymore.

Leptin has an opposite effect to ghrelin: it signals when the system is 'full' so you stop eating. Leptin signals are slightly delayed so it is beneficial to eat slower to allow the body to react to nutrients.

Another hormone to mention here is dopamine. Dopamine is a neurotransmitter that gives rise to positive feelings of pleasure. As James explains, "Dopamine causes us to seek pleasure and start ‘hunting’ for food, which these days, when food is available in abundance, means running to the snack cupboard for a chocolate biscuit.

Not only this", he adds, "but dopamine causes our brain to remember how pleasurable the chocolate biscuit was, causing us to want to eat it again and ultimately chasing foods that give us the highest dopamine surge. That’s why, when we feel stressed or sad, we seek foods that will give us the most pleasure and comfort eat.”

James’ top tip: Try incorporating turmeric into your diet, such as in curries or even a latte. Its active ingredient, curcumin, has been found to increase levels of dopamine. And if you are finding yourself reaching for the biscuits too often as your body tries to chase down a dopamine surge, then it is worth relooking at what you’re eating more generally in the day. Opting for satiating foods at lunchtime will help keep ghrelin, the hunger hormone, at bay. 

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A happy gut will make you happy, too

We already mentioned serotonin earlier and it's time to return to the subject of the 'happiness hormone'. According to hormone.org, "Serotonin is the key hormone that stabilizes our mood, feelings of wellbeing, and happiness" but "Serotonin also helps with sleeping, eating, and digestion."

“It’s possible for some of us to have lower levels of serotonin, due to aspects such as our genetic makeup or adverse life events, however good nutrition can be beneficial in increasing serotonin levels and stabilising moods", James says, "Foods rich in omega-3 fats, low-GI carbs and soluble fibre have been shown to increase serotonin levels. "

GI refers to 'glycemic index' and "it shows how quickly each food affects your blood sugar (glucose) level when that food is eaten on its own", as defined by the NHS. High-GI food 'spikes' blood insulin levels and are generally recommended to reduce the amount of these in the diet. Low-GI foods are a different story.

As James explains, “low GI foods will give you sustained energy and stabilise your mood throughout the day, rather than high GI foods (like cakes and sweets) which will make both your energy and mood crash. Recent evidence has also found that most of the serotonin in our bodies is produced in the nervous system, such as that of the intestines. This is partly linked to the gut microbiome, so looking after this with soluble prebiotic fibres and probiotics could have a bigger impact on your happiness than you may think.”

James’s top tip: For a hit of omega-3 fat, low-GI carbs and soluble prebiotic fibre in one meal, try a mix of chia seed and oat porridge for breakfast, or salmon, lentils and green beans for dinner.

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De-stress eating

As well as hormones, certain micronutrients can a significant impact on how we feel and think. One of these is magnesium, and as James explains, "its main function in the body is energy regulation, muscle and nerve function. However, there is some evidence to suggest it plays a role in regulating stress too. Low levels have also been associated with anxiety, whilst those who have been found to supplement with magnesium have shown mood stabilising effects."

Interestingly, a study called "Anxiety and stress among science students. Study of calcium and magnesium alterations," published in 2006, found that students undergoing stressful exam conditions had increased amounts of magnesium in their urine, suggesting that magnesium plays a role in the body’s stress response and levels are ultimately left lower. "Scientists agree more research is needed, but as dietary intake of magnesium has been shown to be insufficient in Western populations, there’s no harm in upping our intake”, Jason concludes.

James’s top tip: The Recommended Dietary Allowance for magnesium in the United KIngdom is 300 mg for men and 270 mg for women. A 50-gram serving of spinach contains around 40 mg of magnesium and one avocado provides 58 mg.

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Getting your pre- and post-workout meals right is essential is you want to build muscle and boost metabolism. Effective muscle building is as much about and eating the right meals (and rest) as it is about curling weights at home or in the gym. After all, you are what you eat and if you want to be made of muscle, you might want to eat food that's good for muscle building.

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Timing is key and knowing your pre- and post-workout meal plan, a.k.a. what foods to eat before the pump and what foods will aid muscle regeneration and growth after the 'pump', is crucial. We asked Rebecca Williams, Nutrition Manager at Huel shares her top six tips on how to make sure you’re giving your body everything it needs pre- and post-workout.

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Pre-workout nutrition

Rebecca likes to make a distinction between the two different types of pre-workout meals: "The first is the main meal you eat in the hours before you work out, which is typically breakfast or lunch. The second is a snack that you eat around 30 minutes before your workout", she explains.

As for what to eat in these times, she recommends having some 'starchy carbohydrates' two hours before the workout to let your body break down the food and start circulating glucose in the bloodstream which will be used by the muscles later. "This will help you to avoid low blood sugar levels during exercise which in turn can lead to fatigue and lightheadedness", she adds.

There are some types of food you should avoid too. Avoid eating anything high in fibre, fat and – this might surprise some – protein as all of these require time to digest and that will divert blood from where it needs to be (in the muscles) into the guts.

As with any nutritional advice, you should take into account what your body is capable as it will have a significant impact on your performance. As Rebecca explains, "For example, for some people it might be ideal to have a large bowl of porridge two to three hours before an endurance event. For others, a large meal before working out might make them feel nauseous. Make sure you’re listening to your body and eating what’s right for you."

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Post-workout nutrition

A good post-workout meal can not only accelerate muscle recovery but it can set you up for the next workout too. According to Rebecca, "there are three main ‘R’s to consider post exercise; rehydrate, replenish and rebuild."

[Rehydrate] Understandably, you lose plenty of water through sweating and increased respiration during workouts. "Try to sip water over during the hours after your workout, rather than drinking a large volume right after you finish your exercise", Rebecca goes on, "If you drink water too quickly post-exercise it’s more likely that you will pass it as urine, rather than it being absorbed."

[Replenish] "It’s crucial to replenish your carbohydrate stores – otherwise known as glucose – post-workout", emphasises Rebecca. Probably you've heard this before but you need to supply your body with at least some protein post-workout to help 'rebuild' your muscles. This can be in the form of a meal that includes a source of protein such as meat, dairy or plant-based proteins such as brown rice and quinoa. Rebecca also recommends Huel Powder v3.0 (of course) as a "great option to provide carbohydrates and protein, as well as being a source of hydration because you add water to make your meal." 

[Rebuild] Especially when you undergo strenuous resistance training, your muscles  get 'damaged' as microscopic tears appear on the muscle fibre. Protein can help repair these tears and make the muscle bigger as it patches up the holes, figuratively speaking. As Rebecca explains, "Protein provides essential amino acids which are the building blocks of muscle, it's these amino acids which allow mussels to rebuild and adapt following a training stimulus."

It's recommended to take protein and carbohydrates as well after workouts: "The co-ingestion of protein and carbohydrates together in a meal, will also help to increase the rate of muscle glycogen storage in short term recovery, it can decrease DOMS (delayed onset muscle soreness), and can also help to increase muscle protein synthesis (making new muscle)", Rebecca concludes.

Everyone wants to get fit for 2021 and while some people will go down the route of exercising more to boost metabolism, others might try dieting to lose some weight. Deciding on which diet to try next in the never ending battle to lose belly fat is not easy, especially because there are too many of them, all claiming to be the best solution for weight loss. In this article, we'll focus on one of the newer approaches, the flexitarian diet, which is touted to be great for the body and the planet, too.

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And to make sure we tell readers the naked truth, we asked an expert, Charlotte Bierens, Head of Nutrition at nutritionally-complete meal brand Jimmy Joy, to clarify some of the most often asked questions about the flexitarian diet. Is it actually good for long weight loss? What are the pro and cons of the flexitarian diet? What foods to avoid?

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IMPORTANT: Please be extra careful when trying a special diet, especially if you have a history of eating disorders and/or struggled with obesity before. Should there be any doubt, please always consult a medical professional before starting a diet.  Especially calorie-restricted diets can be detrimental to health and slow down metabolism, which might cause long-term health issues. Please be careful and sensible.

What’s flexitarian diet

As Charlotte explains, "the flexitarian diet promotes a vegetarian diet while allowing animal products occasionally." It's good for the planet as people on flexitarian diet consume less meat (especially red meat) and more plant-based products, meaning the carbon-footprint is smaller.

The flexitarian diet is the best of both worlds as it offers a solution to one of the biggest concerns in veganism (e.g. vitamin deficiency), all the while not overdoing meat consumption for the sake of it. By eating meat occasionally, people on a flexitarian diet can ensure they supply their bodies with all the nutrients it needs to function properly, without supplementation.

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What are the pros of the flexitarian diet?

Charlotte likes to emphasise the social benefits and the – err – flexibility of the flexitarian diet: "With the flexitarian diet, people can reap the benefits of a plant-based diet but also enjoy animal products occasionally or in social events. There are no rigid rules."

A 2016 meta-analysis examined the correlation between vegetarian diets and weight loss and concluded by saying that "vegetarian diets appeared to have significant benefits on weight reduction compared to non-vegetarian diets", with most significant results achieved by people on the vegan diet. The research paper notes that long term trials would be needed to asses the longevity of the weight loss progress but it's a promising result nevertheless.

Another benefit of the flexitarian diet is its flexibility, compared to other diets such as keto. By not forcing the body (and mind) to adhere to a restricted diet, people on flexitarian diet might not over-consume food and therefore manage their weight more easily.

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What are the cons of the flexitarian diet?

"Because there are no rigid rules, there might be a lack of awareness about the replacements required to obtain all nutrients", Charlotte explains, "If it is not well-planned, there might be deficiencies of B12, zinc, iron, calcium, and omega-3."

As in most cases when it comes to dieting, the best results are observed when the right balance of macros and micronutrients are achieved: not having meat with every meal is already a big step towards sustainability, there is no need to completely remove meat and dairy products from diet for the sake of it.

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Can the flexitarian diet help long term weight loss?

A flexitarian diet might support a weight loss process. This happens because there is a decrease in processed, high-calorie foods and an increase in vegetables, fruits and whole foods. "With a well-planned flexitarian diet, it is possible to get all the nutritional requirements while keeping the cholesterol and saturated fats low", Charlotte concludes.

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What food should you eat MORE when on a flexitarian diet?

• Legumes such as lentils, peas, chickpeas and beans are a great source of carbohydrates, protein and fibre.
• Wholegrain foods, including barley, brown rice, buckwheat oatmeal etc. 
• Starchy foods are also a good option in moderate quantities. Potatoes shouldn't be shunned from the diet completely as they have a range of health benefits, especially sweet potatoes
• Fruits and vegetables are an obvious choice for flexitarians but make sure not to include loads of non-fibrous fruits in the diet as they may spike insulin levels.
• Nuts and seeds are a great source of protein and healthy fats

What food should you eat LESS when on a flexitarian diet?

• Processed meats are to be avoided in every type of diet as they may contain additives and most usually these products are also saturated with sugars/salt too
• Refined carbs tend to be digested quickly when consumed causing a spike in blood insulin levels. For the same reason, refined carbs will make people hungry sooner than fibrous food that takes longer to digest
• Added sugar is bad. Full stop.
• Fast food might be a convenient but it is also usually over-portioned, high in bad fats, has loads of salt in it and it generally contains little to no micronutrients

With so many different diets and eating tips floating around, it can be hard to know what actually works and what ends up doing more harm than good. Intermittent fasting is one of the popular options at the moment, however, new research suggests that it could be undoing all the hard work you’ve been putting in at the gym. 

For those who aren’t familiar with the diet, which was voted the hottest diet of 2020 by Forbes, it’s all about giving yourself a select window for eating. This can be flexible but it typically means you can’t eat for an extended period of time, which could be for 12 or 16 hours in a day. 

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Usually, this means you’ll skip breakfast and have your first meal around lunchtime,  then have an eight hour window to eat before fasting for the next 16 hours. This is known as the 16:8 and is one of the most popular intermittent fasting options. However, new research suggests that it may not be the best option for those trying to bulk up and build muscle. 

The diet means you’ll be skipping breakfast which ultimately ends in muscle loss, according to a study by Ethan J. Weiss, MD, a cardiologist and associate professor at the Cardiovascular Research Institute at the University of California. 

Dr. Weiss, whose research was published in JAMA Internal Medicine in December 1029, conducted his study by getting 116 overweight or obese adult participants into one of two groups. Half of them were told to eat three meals per day, with snacks allowed, between 7 am and 11pm, meanwhile the other group was on a 16:8 plan, where they ate as much as they wanted from midday to 8pm, then fasted until 12pm the next day.

At the end of the study, Dr. Weiss found that there wasn’t a big difference between the intermittent fasting group and the control group, especially in terms of weight loss. Most surprisingly of all, the results showed that most of the weight loss in the intermittent fasting  group was “lean mass” which is muscle rather than fat. On top of that, the study also concluded that there weren’t any significant differences between groups when it came to health, including things such as  blood pressure, triglyceride levels, total cholesterol levels, fasting glucose levels, or insulin levels.

“This form [of intermittent fasting] as it is, without calorie restriction or a different diet, does not appear to work,” said Dr. Weiss. “Lots more research needs to be done here.” Interesting!