Cardio and strength training in the same week: how to plan without exhausting yourself
Three training plans to combine cardio and strength training depending on the time available, with a simple progression and recovery days.
Blog — nutrition, keto and healthy eating
Enough protein on a budget: a week of meal plans in Morocco
Seven days’ worth of protein-rich meal plans for Morocco, including portion sizes, calculated nutritional values, a shopping list and up-to-date list prices, with no compulsory whey.
3 strength-training sessions a week: your complete 8-week programme
An 8-week progressive weight training programme: three sessions, exercises, sets, repetitions, rest periods and a progress chart.
Strength training: what the new 2026 recommendations really change
The 2026 ACSM recommendations explained simply: frequency, sets, loads and muscle failure, with guidelines for beginners.
Muscle recovery: sleep, protein, creatine and the true role of glutamine
Before buying a whole load of supplements, prioritise your recovery needs: recovery, sleep, energy, protein, creatine, then other options.
Sport and a gluten-free diet: avoiding deficiencies and cross-contamination
A medically necessary gluten-free diet must remain rich in carbohydrates, fibre and micronutrients to support training.
Energy gel or carbohydrate drink: how to fuel a long-duration activity
Duration, carbohydrates per hour, water and digestive tolerance: choosing between gels, drinks or a combination for endurance.
Pre-workout and caffeine: the effective dose without disrupting your sleep
Caffeine can improve performance, but more is not always better. Dosage, timing, tolerance and daily intake.
Collagen or whey: two proteins, two very different uses
Collagen mainly targets connective tissues; whey offers a profile better suited to muscle synthesis. How to choose.