Nutrition guides
Practical nutrition for people who train: protein, carbs, supplements that are worth it, and meals that fit a real week.
NutritionHow much protein do you need?How much protein you need each day if you lift or train hard, with simple per kg numbers, per meal targets and an easy way to hit them without weighing food.NutritionThe best protein sources, comparedThe best protein sources compared by protein per 100 g, calories, quality and convenience, from chicken and eggs to skyr, tofu and lentils, with easy swaps.NutritionCreatine explained: what it does and how to take itCreatine explained in plain English: what it does, the 3 to 5 g daily dose, whether to load, water weight, safety for healthy adults and who gains the most.NutritionCaffeine and training: how to use it wellCaffeine and training: how much helps performance, when to take it, safe daily limits, and what it does to your sleep after an evening session.NutritionWhat to eat before a workoutWhat to eat before a workout depending on how long you have, with meal and snack ideas for early, lunchtime and evening sessions and how to avoid stitches.NutritionWhat to eat after a workoutWhat to eat after a workout: how much protein and carbohydrate you need, how soon it matters, and simple meals for morning and late evening sessions.NutritionHydration for training: how much to drinkHydration for training made simple: how much to drink each day, how to find your sweat rate, and what to drink before, during and after sessions.NutritionElectrolytes: do you need them?Electrolytes explained: what sodium, potassium and magnesium do, when training needs an electrolyte drink, when water is enough, and if they stop cramp.NutritionCarbohydrates for performanceCarbohydrates for performance: grams per kg for your training load, which carbs to eat and when, whether low-carb hurts, and when carb-loading is worth it.NutritionFats in your diet: what you need and what to limitFats in your diet explained: unsaturated, saturated and trans fats, UK daily limits, omega-3 from oily fish, and why too little fat can hold training back.NutritionFibre: the nutrient most people missFibre explained: why UK adults should aim for 30 g a day, where most people fall short, a day of eating that gets there, and how to add it without bloating.NutritionMeal prep made simpleMeal prep made simple: three levels of prep, a 90 minute Sunday routine, safe storage times for leftovers and rice, and simple ways to stop getting bored.NutritionHigh protein breakfasts you will actually makeHigh protein breakfasts with 25 to 40 g of protein: five minute options, make-ahead ideas for early training, weekend cooked breakfasts and small appetites.NutritionHigh protein snacks that are actually worth itHigh protein snacks for the fridge, cupboard and gym bag, ranked by protein per 100 kcal, plus how to spot protein bars that are really chocolate bars.NutritionHigh protein food shopping on a budgetHigh protein shopping on a budget: the cheapest protein foods in UK supermarkets, how to compare cost per gram of protein, and a sample weekly list.NutritionVegetarian and vegan protein for people who trainVegetarian and vegan protein for training: the best plant sources, how much to eat, a 130 g vegan day, and nutrients to watch such as B12, iodine and iron.NutritionEating for muscle gainEating for muscle gain: why training comes first, how much protein and extra food you need, a sample day of eating, and tips if you struggle to eat enough.NutritionHow to bulk without gaining too much fatHow to lean bulk: setting a small calorie surplus, how fast to gain each month, what to track, when to adjust, and the mistakes that turn a bulk into fat.NutritionNutrition for HYROX trainingNutrition for HYROX training: fuelling running and strength, carbs by training day, protein for recovery, fuelling long sessions and losing weight safely.NutritionTraining and nutrition during RamadanTraining during Ramadan: when to train around iftar and suhoor, how to adjust intensity, what to eat and drink between sunset and dawn, and who needs advice.NutritionSupplements: which are worth it?Which supplements are worth it for people who train: the few with strong evidence, the ones for specific cases, the ones to skip, and how to buy safely.NutritionVitamin D in the UK: what people who train need to knowVitamin D in the UK: why the NHS advises 10 micrograms a day in autumn and winter, who should take it all year, food sources and the safe upper limit.NutritionProtein shakes: do you need them?Protein shakes explained: when they help, when food is better, whey versus casein and plant powders, what to check on the label and how to make a meal of one.NutritionAlcohol and training: what a night out really costsAlcohol and training: how drinking affects recovery, sleep, muscle building and next-day sessions, the UK 14 unit guideline, and planning nights out.NutritionEating for recoveryEating for recovery between sessions: total energy first, protein through the day, refuelling carbs, foods that may ease soreness, and eating when injured.NutritionSugar: how much is too much?How much sugar is too much: the UK limit of 30 g of free sugars a day, where sugar hides, how to read labels, sweeteners, and when sugar helps training.NutritionUltra-processed food: what you need to knowUltra-processed food explained: what counts as UPF, what the research does and does not show, why it is easy to overeat, and realistic ways to eat less of it.NutritionHow to read UK food labelsHow to read UK food labels: traffic lights, per 100 g versus per portion, reference intakes, ingredients lists, what 'high protein' means and use by dates.NutritionHow to eat more vegetables (even if you do not like them)How to eat more vegetables: what counts towards 5 a day, portion sizes, adding veg to meals you already eat, cheap frozen options and tips for fussy eaters.NutritionCalories in drinks: the ones that add upCalories in drinks compared: coffee shop drinks, tea with sugar, juice, soft drinks, beer, wine and sports drinks, plus swaps that cut hundreds of calories.NutritionNutrition over 50: eating to stay strongNutrition over 50 for people who train: more protein per meal, calcium and vitamin D for bones, B12, hydration, heart health and how medicines affect food.NutritionNutrition for women who trainNutrition for women who train: eating enough to fuel training, protein targets, iron and periods, the menstrual cycle, pregnancy, menopause and RED-S signs.NutritionIron and training: signs, food and testingIron and training: why active people run low, signs of iron deficiency, how much you need, the best food sources, absorption tips and why to test first.NutritionGut health basics for people who trainGut health basics: what the evidence supports, from fibre and plant variety to fermented foods and probiotics, and how to handle stomach trouble in training.NutritionCheat meals: helpful or harmful?Cheat meals: whether they boost metabolism, how a cheat day can wipe out a week's deficit, why planned flexible meals work better, and when to get support.NutritionMindful eating: a practical guideMindful eating in practice: a simple hunger scale, eating more slowly, cutting distractions, spotting emotional triggers and how it fits with tracking.NutritionNutrition accountability: why it worksWhy nutrition accountability works: self-monitoring, feedback and support, the types to choose from, and how to set up eating habits that actually stick.NutritionSmarter takeaway choicesSmarter takeaway choices for Indian, Chinese, pizza, chippy, kebab and burger nights: simple swaps that cut calories and add protein without spoiling it.NutritionFive high protein batch cook mealsFive high protein batch cook meals: chilli, chicken curry, turkey bolognese, lentil and tofu dal and burrito bowls, with protein per portion and storage tips.NutritionFamily meals that support your goalsFamily meals that support your goals: cook one meal and adjust each plate, build-your-own dinners, feeding children and teens, and handling fussy eaters.
Put it into practice with 7 free days
No matter your starting point, Lycan Strength meets you there. This is where goals become achievements, strangers become teammates, and limits become starting lines.
- Unlimited class access
- Full gym facilities
- Complimentary fitness assessment
- No credit card required
Claim your free trial
Seven days, full access. We will be in touch to book your first session.