Are your eating habits holding back your performance? Discover the 10 most common sports nutrition mistakes athletes make and learn practical, evidence-based strategies to improve your energy, recovery and training results with advice from the sports dietitians at Nutrition & Co.

Preparing for your first HYROX? Learn how to train effectively with expert advice on running, strength training, recovery and sports nutrition. This complete guide from Nutrition & Co covers everything you need to feel confident and perform at your best on race day.

Fibre is essential for healthy digestion, gut health, blood glucose management, and overall wellbeing. But many people struggle to meet their daily needs. Learn the common signs you’re not eating enough fibre, how much fibre you need each day, and simple dietitian-approved ways to increase your intake through everyday foods.

A dietitian-led guide to building healthy lunchboxes for kids with simple, balanced ideas, practical tips for busy parents, and easy meal combinations to support growth and energy.

Discover evidence-based strategies for sustainable weight loss. Learn how balanced nutrition, regular exercise, healthy habits, and realistic goals can help you lose weight and maintain your results long term.

GLP-1 medications can support effective weight loss, but concerns around muscle loss are common. This article explains whether muscle loss can occur, why it happens, and how to protect lean mass through protein intake, resistance training, and structured nutrition strategies.

Nutrition needs can change depending on how active you are throughout the week. In this sports dietitian’s guide, learn what to eat on training days vs rest days, including how to adjust carbohydrates, protein, hydration, and recovery nutrition to support performance, energy, and overall health.

Understanding macronutrients doesn’t have to be complicated. This simple guide breaks down carbohydrates, protein, and fats, what they do, why they matter, and how to balance them for better health, energy, and performance. Whether you're active or just looking to improve your diet, this evidence-based overview will help you make more informed nutrition choices.

Looking for the best sports dietitian in the UK? This guide explains what sports dietitians do, when athletes should see one, and how nutrition can impact performance, recovery, and endurance. Learn what qualifications to look for and how expert support from Nutrition & Co can help athletes optimise their nutrition strategies.

Wondering what to eat before a workout? This guide explains pre-workout nutrition for strength and endurance training, including carbohydrate timing, protein recommendations, and practical snack ideas to improve performance and recovery.

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.