Fasted training is often promoted as a powerful strategy for fat loss, but does exercising on an empty stomach actually improve results? This evidence-based guide explores the science behind fasted training, including its impact on weight loss, performance, muscle mass, and hormonal health — with important considerations for women. Learn when fasted training may be helpful and when fueling beforehand is the smarter choice.

Staying on top of your performance goals over Christmas doesn’t have to be difficult. With dietitian-approved nutrition strategies, flexible workout ideas, and mindset tools, you can enjoy the celebrations while keeping your health and fitness on track. Discover simple, realistic ways to stay motivated throughout the festive season.

Building muscle isn’t just about lifting weights. The right foods, nutrient timing, and hydration play a critical role in muscle growth, recovery, and overall performance. Discover what to eat, when to eat, and how to optimise your diet for results.

Vitamin D is more than just the sunshine vitamin - it’s a performance booster. This sports dietitian’s guide explains how vitamin D supports strength, recovery, and immunity, while sharing practical strategies to keep athletes at their best.

Your brain needs fuel too! This guide explains how eating the right foods can sharpen your focus, calm your nerves, and boost performance on game day.

Managing IBS as an athlete doesn't mean giving up your goals. This guide covers practical strategies for controlling symptoms, optimizing your diet, and improving performance-so you can stay on track without letting gut issues hold you back.

Wondering if carbohydrate loading is right for you? This blog will break down when this popular fueling strategy actually boosts performance and when it might do more harm than good. Learn the science behind carb loading, who benefits most, and how to avoid common mistakes. Whether you're prepping for a marathon or a multi-day event, discover how personalized guidance can help you fuel smarter and go farther.

Gut issues in ED recovery are real. Learn how your microbiome impacts mental health, digestion, and the path to full healing.

Are supplements really necessary for athletes-or just expensive hype? As sports dietitians at Nutrition and Co we will break down the science behind the best supplements for athletes, from creatine and protein to omega-3s and beta-alanine. Learn which ones are worth your time, which to avoid, and how to take them for maximum performance and recovery.

Struggling with post-workout soreness or low energy after training? Discover the top 10 best recovery foods backed by science that support muscle repair, reduce inflammation, and restore performance. Plus, learn what foods to avoid, when to eat, and the best supplements to speed up recovery.

Want to train harder, recover faster, and perform at your peak? This sports dietitian-approved guide breaks down exactly what to eat before, during, and after your workouts. Learn the essential strategies of sports nutrition, including meal timing, optimal macros for athletes, and smart snack ideas to help you fuel with purpose.

Wondering what to eat to lose weight—without the stress? This expert-approved day on a plate from a world-leading dietitian shows you exactly how to build balanced, satisfying meals for sustainable weight loss. From high-protein breakfasts to smart snacks and nourishing dinners, it’s your go-to guide for real results.

Missing your period as an athlete isn’t a sign of peak performance-it’s a warning signal. Learn why athletic amenorrhea happens, how nutrition plays a crucial role, and what steps dietitians recommend to restore hormonal health, improve recovery, and protect long-term performance.

Underfuelling and Athletic Performance: Why Proper Fueling Matters Achieving peak performance depends on more than just hard work; it’s also about fueling your body the right way. Underfuelling, or not providing enough nutrients to meet your energy demands, can severely impact your strength, endurance, and recovery. Whether you're training for an event or staying active, ensuring your body gets the right balance of carbs, protein, and fats is essential. In this article, we d

Relative Energy Deficiency in Sport (RED-S) is a serious but often overlooked condition affecting athletes of all levels. Caused by chronic under-fuelling, it impacts performance, hormonal balance, bone health, immunity, and mental well-being. This guide outlines the early warning signs—such as fatigue, menstrual irregularities, and frequent injuries—and offers practical steps for recognising, diagnosing, and addressing RED-S before long-term damage occurs.

Unlock peak performance with smart nutrition. This blog explores key micronutrients for athletes, top food sources, safe supplementation with Informed Sport products, and evidence-based ergogenic aids like caffeine and creatine. Fuel smarter, recover faster, and train stronger.

Fuel your gains with the best foods for muscle growth—lean proteins, healthy fats, and complex carbs!

Why you're not losing weight: common hidden reasons that sabotage your progress.

Boost energy & crush cravings with these simple blood sugar hacks—balance your meals, move after eating, and stay hydrated!

Discover 5 nutrient-packed foods that enhance performance, recovery, and gut health for athletes!