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Sport & fitness
Be strong for life
Sport & fitness
Be strong for life
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How much protein do I need?
Estimate how much protein you need daily based on your activity level and dietary restrictions.
Fantastic foods you need to support your muscles
Let’s find out why your diet is so valuable for muscle growth and what you should be eating to help support your goals.
Shop by sports goal
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High-protein mango chia pudding
Up your meal-prepping game with this high-protein chia seed pudding that feels indulgent but is packed with tasty goodness
High-protein golden hummus
Dip into this sunny crowd-pleaser, packed with protein and fibre, as well as a sprinkle of crunch on top
High-protein miso butter beans
This traditional Japanese miso paste is all the rage, so we’ve paired it with high in fibre butter beans and given you 35g of protein per serve
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Carb loading and how to do it properly – with help from HYROX
What if one small change could make a big difference on race day? We spoke to a HYROX expert and two nutritionists to find out about the benefits of carb loading
How to look after your joints for a marathon
Strong bones, joints and muscles are key for running a marathon safely. Discover our top tips on joint care, plus how to prevent pain when running.
Emily Foster
H&B Registered Nutritionist
I want to help you understand why it's so important that we fuel properly, so we can perform and feel our best.
“You need a good combination of protein and carbohydrates. Carbs are our body’s primary energy source, so we need them to ensure we can maintain our level of intensity – but we also need protein for recovery and repair. Good foodie options that include both carbs and protein include porridge with nuts or a nourishing fruit smoothie with a scoop of protein powder.”
“For endurance activities, you really want to focus on fuelling with carbohydrates. Carbs are broken down into glucose and stored as glycogen, which is used as energy to fuel our muscles.
Before an endurance event, make sure you have a good source of carbs the night before and on the morning of the event (think: bread, pasta, rice, potatoes, as well as fruit and veg). Just before the event, you might want a quick carb source, such as banana, some dried fruit or an energy gel to top up those fuel stores."
“It’s important you always begin your activity well hydrated. Not only can dehydration increase your perception of effort, it can make exercise harder, increasing cardiovascular strain and putting you at risk of heat stroke.
To stay hydrated before any event, one thing I find particularly useful is to use a urine colour chart. This will help you easily see how hydrated you are."
Top tips to enhance your fitness
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