Nutrition

Eating well, without dogma or guesswork.

A Black woman with a realistic athletic physique prepares a balanced meal of chicken, rice and vegetables in a modern, minimalist kitchen bathed in natural light

Nutrition · 12 min read

How to succeed at a clean bulk

Discover how to succeed at a clean bulk through a modest calorie surplus, sufficient protein intake and progressive training, to maximise muscle while limiting fat.

2 August 2026

A Middle Eastern man with a realistic athletic physique trains with a dumbbell, sitting on a bench in a modern, minimalist weights room bathed in natural light

Nutrition · 13 min read

How to lose fat without losing muscle

Discover how to lose fat while preserving your muscle mass through an appropriate calorie deficit, sufficient protein intake and resistance training.

2 August 2026

A Latin American woman with a realistic athletic physique performs a dumbbell row in a modern, minimalist weights room bathed in natural light

Nutrition · 13 min read

Can you build muscle in a calorie deficit?

Can you lose fat while building muscle mass at the same time? Discover what research shows about body recomposition, calorie deficits and protein.

1 August 2026

A man prepares a balanced meal in a modern kitchen bathed in natural light: brown rice, roasted potatoes, lentils, wholegrain bread and fresh fruit in ceramic bowls

Nutrition · 13 min read

Do carbohydrates make you fat?

Do carbohydrates really make you fat? Discover what research shows about calories, insulin, fat gain and athletic performance.

1 August 2026

A woman prepares a protein-rich meal in a modern kitchen bathed in natural light: eggs, chicken breast, Greek yoghurt, lentils and green vegetables arranged in ceramic bowls

Nutrition · 12 min read

How much protein do you really need to eat?

How much protein should you actually consume each day? Discover what research shows about requirements, distribution and building muscle.

1 August 2026

A Latina woman in casual clothes eating a balanced meal of fish, potatoes, vegetables and fruit in a naturally lit kitchen

Nutrition · 9 min read

How can you lose fat without a strict diet?

How can you lose fat without a strict diet? Learn how to create a sustainable energy deficit without cutting out the foods you enjoy, while preserving muscle mass.

12 September 2026

A South Asian woman in casual clothes eating a balanced meal after a strength training session, in a modern kitchen lit by natural light

Nutrition · 5 min read

Should you eat after a strength training session?

What should you eat after a strength training session? Here is what the research shows about protein, carbohydrates and meal timing.

26 August 2026

A Middle Eastern woman in plain workout clothes prepares a bowl of oats, yoghurt and banana in a modern, minimalist kitchen lit by natural daylight

Nutrition · 8 min read

What should you eat before a strength training session?

What should you eat before lifting? Here are the foods to favour, when to eat and what to choose depending on how much time you have before training.

13 August 2026

Editorial composition of plant-protein-rich foods — tofu, tempeh, lentils, chickpeas, edamame and quinoa in ceramic bowls on a linen tablecloth, lit by soft natural light

Nutrition · 10 min read

Are plant proteins just as effective?

Can plant proteins really build muscle mass? What the research shows about leucine, digestibility and hypertrophy.

1 August 2026

The weekly letter

One essay and a short selection of studies worth your attention. No promotions, no urgency, no noise.

How to succeed at a clean bulk

How to lose fat without losing muscle

Can you build muscle in a calorie deficit?

Do carbohydrates make you fat?

How much protein do you really need to eat?

How can you lose fat without a strict diet?

Should you eat after a strength training session?

What should you eat before a strength training session?

Are plant proteins just as effective?

One calm read, every Sunday