Nutrition & Co Blog

New to a gluten-free diet? Whether you've recently been diagnosed with coeliac disease or want to understand gluten better, this guide covers everything you need to know. Discover which foods contain gluten, naturally gluten-free alternatives, practical tips for avoiding cross-contamination and how to maintain a healthy, balanced diet.

Losing weight doesn't have to mean sacrificing muscle. Discover how adequate protein, strength training and balanced nutrition can help preserve muscle mass and support sustainable weight loss.

Discover how to build a balanced meal with the right combination of protein, carbohydrates, healthy fats and vegetables. From easy meal ideas to budget-friendly tips, this guide makes healthy eating simple, enjoyable and sustainable.

Fueling for a marathon, triathlon, or long-distance ride requires more than just training miles. Carbohydrate loading is a proven strategy to maximize muscle glycogen stores and avoid hitting the wall. Discover exact carb calculations, optimal UK food choices, taper protocols, and common fueling mistakes to prevent fatigue and cross the finish line strong.

Struggling with bloating, sluggish energy, or persistent post-meal hunger? You might be missing out on essential dietary roughage. Most adults in the UK get just 20g of the recommended 30g of daily fibre. Explore the 10 key warning signs of low fibre intake and learn simple, diet-approved swaps to protect your gut health and restore your balance today.

Discover whether you really need daily electrolyte powders or if plain water and whole foods are enough. Get evidence-based hydration insights from this blog.

Discover how to fuel for a half marathon with evidence-based nutrition strategies. From pre-race carbohydrate loading and mid-race energy gel timing to post-run recovery meals, learn how to prevent hitting the wall and optimize your 13.1-mile performance.

Packing a healthy school lunch doesn't have to be overwhelming. Learn how to combine lean proteins, complex carbs, colorful produce, and healthy fats into a stress-free bento box your kids will love.

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.