Nutrition

Can I take pre workout TWICE a day? YES, but...

Can I take pre workout TWICE a day? YES, but…

When I was working with a nutrition coach I was taking a pre and post workout shake every time I was in the gym. People I worked with thought I was nuts… SURELY you can’t take pre workout twice a day?! Well I did, sort of. Here’s what works (and what doesn’t!) At a glance… You CAN take pre workout twice a day – if you split the dose or mix your own custom formula to avoid taking in too much stimulants and certain other commonly included supplements (like creatine) First ask WHY you want to take pre workout twice …

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Creatine FACE fat: CUASES and CURES!

Creatine FACE fat: CAUSES and CURES!

I’ve been taking creatine monohydrate consistently for a number of years now. Fortunately I’ve never encountered any side effects – BUT I know many have reported the dreaded creatine FAT FACE! Here’s the full story on causes… AND cures! At a glance… Creatine helps your body produce ATP which is used to carry energy in your muscles – it enables you to squeeze a BIT more performance out! BUT some users report a fat face when supplementing with creatine This is due to water retention – creatine draws water in to the muscle belly and this can make you look …

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WHY does PROTEIN powder make porridge WATERY?!

WHY does PROTEIN powder make porridge WATERY?!

It has taken me YEARS to master protein-oats, but once you crack it they make an awesome breakfast or even evening treat. An issue I was having was that my protein oats were simply TOO WATERY – regardless of how I cooked them and how much liquid I used! Here’s how I got around it: At a glance… Try casein protein powder: it makes things less watery than whey Add protein to your oats AFTER they are cooked to make them less watery Try different brands and flavours of powder – the additives in the powder recipe can play a …

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Creatine does NOT cause smelly farts: here's WHY!

Creatine does NOT cause smelly farts: Here’s WHY!

Creatine is a staple on my supplement shelf – and the one MOST people ask about! The benefits are awesome – squeezing out an extra rep here and there AND a better pumped-up aesthetic – BUT people are worried about the side effects… So to get straight to point: Does creatine give you smelly farts? Not in my experience – and here’s why: At a glance… Good quality creatine monohydrate will NOT cause smelly farts BUT suddenly ramping up creating intake, or loading it, can cause stomach discomfort for some Get around this by skipping the loading phase and spreading …

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No BS Guide: The BEST tasting protein powders with water

No BS: The BEST tasting protein powders with WATER

If you’re cutting weight then every calorie counts. Dropping the milk from your shake is a super effective way to remove around 120 calories from your daily intake. Unfortunately not all protein powders taste great with water – luckily, through a period of significant cutting, I have found the ones that do! At a glance… ON Gold Standard Whey (chocolate) is the best tasting protein powder when mixed with water Bulk is a great runner up for the more budget conscious or those who prefer a wider range of flavours Replacing milk with water will save around 120 calories per shake – around 5% of …

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Does protein powder taste good with water?

Does protein powder taste good with water?

Whey protein has been a part of my diet for over a decade. Having ready access to high quality, lean protein makes hitting my macros far easier – BUT it can still be a struggle when cutting! One of my diet ‘hacks’ was substituting MILK for WATER in my protein shakes – every calorie helps! But does it taste nice, or is it rubbish? Here’s what I can tell you after a near-4 stone (56 lbs) cut! At a glance… Whey protein can taste good with water if you pick a palatable flavour, mix it properly and CHILL the water …

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Is chocolate or vanilla protein powder better?

Is chocolate or vanilla protein powder better?

I use whey protein powder almost every day and have done for over a decade. I like it because it’s super EASY to consume, makes it EASY to hit my macros and is pretty CHEAP per gram of protein.  BUT the real question today is whether chocolate or vanilla is the best flavour of protein powder – here are my thoughts on it… At a glance… Vanilla protein powder is better as it can be used in both sweet and savoury applications Check out the best value vanilla whey on Amazon right here! Chocolate is a close second – particularly …

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Barbell Medicine nutrition coaching: 7 month review

Barbell Medicine nutrition coaching: 7 month review

Nutrition has always interested me – with “abs built in the kitchen” it always felt like it has the opportunity to be the silver bullet to build a better frame. Over the years I’ve spend countless hours reading and researching nutrition – coming at it from bodybuilding, strength training, general fitness and cycling angles it is amazing how the topic twists and turns. Even with this fairly robust base knowledge I always felt there was MORE to learn. So a few years ago I decided to try out a nutrition coach to see what difference this could make to my gains. I chose to use Barbell Medicine at …

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Starting Strength Diet

The Starting Strength diet: A review in 2020

Mark Rippetoe and Starting Strength are responsible for getting a ton of people into lifting with their simple training program. While the training plan is quite straight forward there remains ambiguity around what your diet for Starting Strength should look like. Let’s take a look at what Starting Strength says about nutrition, and test that against what the wider industry is saying these days. At a glance… We are what we eat Focus on your protein, carb, fat and fibre intake The original Mark Rippetoe diet for Starting Strength guidance still has some merit A lot of the more recent Starting Strength material online is inconsistent with the original message, and unhelpful Starting Strength …

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