Fuel Your Ascent.
Truth based on research
No fad diets, no bro-science. Goal-specific macros, the supplements that actually matter, and honest brand recommendations — all backed by research.
Choose Your Path
Nutrition is not one-size-fits-all. Select your goal to get the exact approach, macros, and tips that apply to you.
Build Muscle
Eat enough. Train hard. Recover well.
Muscle growth requires a caloric surplus combined with progressive resistance training. A small surplus (200–400 cal) minimises fat gain while providing enough energy for muscle protein synthesis. Protein is critical — it's the raw material muscles are built from.
Macro Targets
Calories
~200–400 surplus
Above your TDEE. Aggressive bulking adds unnecessary fat.
Protein
0.7–1g per lb bodyweight
The most important macro for muscle growth.
Carbs
40–50% of calories
Primary fuel for training. Higher carbs = better workouts.
Fats
~0.35–0.45g per lb
Supports hormone production including testosterone.
Approach
- Slow bulk — aim for 0.25–0.5 lb per week of weight gain
- Hit protein every single day — missed protein = slowed recovery
- Carbs around training sessions for maximum performance
- Eat enough — most beginners undereat and stall progress
Practical Tips
- Protein sources: chicken breast, beef, eggs, Greek yoghurt, cottage cheese, tuna
- Pre-workout carbs: oats, rice, fruit — 1–2 hours before training
- Post-workout window matters less than total daily protein
- Creatine (5g/day) is the most evidence-backed muscle growth supplement
Avoid
- Dirty bulk (uncontrolled surplus leads to excess fat, harder cut later)
- Skipping meals and trying to catch up at night
- Cutting protein to save calories on a bulk
Universal Supplements
The supplement industry is 90% marketing. Here are the 4 categories with genuine research behind them — what they do, what the evidence says, and who recommends them.
Creatine Monohydrate
The most researched supplement in existence
Increases phosphocreatine stores in muscles, allowing faster ATP regeneration during high-intensity efforts. Result: more reps, more weight, more muscle over time. Also has documented cognitive and neuroprotective benefits.
Research says
Over 500 peer-reviewed studies. Consistently shown to increase strength (5–10% avg), lean mass, and exercise performance. No credible evidence of kidney damage in healthy individuals.
Timing: Any time — consistency matters, not timing
Protein Shake
A convenient tool — not a magic supplement
Protein shakes are just food — processed protein from whey (dairy) or plant sources. They're not magic, but they're a highly convenient, fast, and affordable way to hit your daily protein target when whole foods aren't practical.
Research says
Protein itself is highly researched for muscle growth. Total daily protein is what matters — the source (shake vs food) has minimal effect. Whey is highly bioavailable and fast-digesting, making it ideal post-workout.
Timing: Any time protein intake from food falls short
Fish Oil (Omega-3)
Long-term health investment
EPA and DHA are omega-3 fatty acids critical for cardiovascular health, brain function, reducing systemic inflammation, and eye health. Most Western diets are severely deficient in omega-3s relative to omega-6s.
Research says
Extensive research supports cardiovascular benefits, reduced triglycerides, anti-inflammatory effects, and cognitive support. The American Heart Association recommends omega-3s for heart health.
Timing: With meals — reduces fishy aftertaste
Key Vitamins & Minerals
Fill the gaps in your diet
Most people in the UK/US are deficient in Vitamin D (especially in winter), Magnesium, and Zinc. A general multivitamin covers basics but targeted supplementation of known deficiencies is more effective.
Research says
Vitamin D deficiency affects ~1 billion people globally. Magnesium is involved in 300+ enzymatic processes. Zinc supports testosterone production and immune function.
Vitamin D3 + K2
2,000–4,000 IU D3 daily
Essential in low-sunlight climates. K2 helps D3 direct calcium correctly.
Magnesium Glycinate
300–400mg before bed
Most bioavailable form. Improves sleep quality and muscle recovery.
Zinc
15–30mg daily
Supports testosterone, immune function. Don't over-supplement.
Timing: See individual notes
Honest Brand Recommendations
No sponsorships, no hidden affiliates. These are the brands with consistent quality, third-party testing, and honest labelling.
Myprotein
Best overall value
UK's largest sports nutrition brand. Consistently good quality with regular discounts. Their Impact Whey Isolate is one of the best value proteins on the market.
Best products
- Impact Whey Protein
- Creatine Monohydrate
- Omega-3 Capsules
Optimum Nutrition
Gold standard quality
The industry benchmark. Gold Standard Whey has been the most popular protein supplement globally for decades. Slightly pricier but premium quality and taste.
Best products
- Gold Standard Whey
- Micronised Creatine
- Serious Mass (bulk)
The Ordinary / Paula's Choice
Skincare actives
Not gym supplements — but essential if you're also building a skincare stack. The Ordinary offers pharmaceutical-grade actives (Niacinamide, Retinol, Vitamin C) at accessible prices.
Best products
- Niacinamide 10% + Zinc
- Buffet (peptides)
- Retinol 0.5%
Legion Athletics
Premium, science-backed
Research-backed formulas with transparent labelling. No proprietary blends — you know exactly what and how much of each ingredient. Founded with evidence-based principles.
Best products
- Whey+ Protein
- Recharge Creatine
- Triumph Multivitamin
Custom nutrition + supplement stack built for you.
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