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Nov-21
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TAKE A DEEP BREATH
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8 TEMPS DE LECTURE MIN
FREEDIVING
TAKE A DEEP BREATH
Beneath the waves, freedivers explore the deafening silence of the ocean depths, redefining the limits of human ability. Tamara Hinson dons her fins to find out more
FREEDIVING FEATS
AND BREATHE…
“Parking’s a nightmare round here”
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Cet article est tiré de...
Men's Fitness
Nov-21
VOIR EN MAGASIN
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Men's Fitness
EDITOR’S LETTER
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UPDATES
THE MUSCLE CODE
Scientists reckon they’ve cracked the mathematical formula for muscle growth – and it’s much easier than you think
BASKETBALLER OVIE SOKO
Photography: Everlast You might recognise him from 2019’s
GREEN CLEAN
The innocent-looking cleaning products under your kitchen sink
HIP HIP HOORAY
A new study has shown that to protect
STICK TO YOUR GUMS
Your best partner on your next hike could
MIX UP YOUR MIND
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PICTURE PREVIEW
19.8% The increase in vertical jump height among
PERFECT FIT
IT’S MEGA
Under Armour’s new stat-tracking trainer is bulky but beautiful
READY OR NOT?
This cutting-edge tech helps you spot when to go hard… and when to go home
INTO THE WILD
Load the boot, stick the bike on the roof-rack and head somewhere green, fully prepared for camping under those ever-overcast skies
IN FOCUS
FIT AT ANY AGE
YOUR DECADE-BY-DECADE GUIDE TO STAYING FIT AND STRONG FOR LIFE
MOBILE DEALS
Good mobility can improve just about every facet of performance in the gym or on the pitch, helping you become quicker, stronger and built to last
“IT FELT LIKE A POSITIVE GANG – EVERYONE WAS THERE TO BETTER THEMSELVES”
Fitness has been redemption for former gang member Terroll Lewis, who has turned his life around to form a much-loved community gym in south London
MENTAL HEALTH
STEP BY STEP
Chris Currie’s life was turned upside down by cancer and then a stroke, but he’s now on the mend and his powerful, incremental approach to recovery has lessons for anyone looking to tackle injury, illness or breakdown
DEALING WITH DIVORCE
With new ‘no fault’ divorces coming into force in the UK next year, the mental health impact of separation is in the spotlight. Can a new, less combative approach to relationship breakdown help men feel less isolated and alone?
PERFECT TIMING
There is one resource we are all given an equal amount of every day, no matter how rich or poor we may be: time. Yet how many of us really know how to harness this precious commodity and make it work for us? Anita Chaudhuri finds out how to recapture the time that slips away, and use it to make life more fulfilling
FUEL
GUT CHECK
Sports dietitian Renee McGregor explains how to boost the beneficial bacteria that protect the health of your gut
GIVE CANCER THE CHOP
Replacing a white onion with a red one
QUALITY > QUANTITY
Scientists are now claiming that overeating is not
TAKE YOUR PEC
An eight-week intervention study showed that eating pecan
MORNING GLORY
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BEAR FRUIT
A study from the University of East Anglia,
GLASS HALF FULL
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PARS IT ON
Parsley is packed with vitamins A, C and
TEETHING PROBLEMS
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WINTER IS COMING
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NUTRITION HEROES
Welcome to the first ever Men’s Fitness and Women’s Fitness Nutrition Heroes awards, featuring 105 standout products across three categories: General Health, Endurance, Muscle & Strength
MEAL DELIVERY
Perfect for the time-poor and less enthusiastic cooks among us, ready-made meals and meal-delivery kits make it possible to eat well while juggling a busy schedule
VEGAN MEALS
According to The Vegan Society, one in five Brits have cut back on meat since the start of the pandemic. Happily, the rise of plant-based meal kits reflects this trend, and you won’t be sacrificing any flavour or nutritional credentials compared to the meaty alternatives
MULTIVITAMINS
Statistics suggest that around 60 per cent of Brits take some kind of dietary supplement, with over half opting for multivitamins: products containing several essential nutrients that can help plug shortfalls in your diet
LOW-CALORIE SNACKS
Research suggests 66 per cent of us snack at least once a day – with two thirds of us looking for healthy snacks most or all of the time. This little lot have got you covered
SUPERFOODS
The word ‘superfood’ is ultimately a marketing term, but it’s one we’re drawn towards as signifying health. There’s no evidence that one food ‘has it all’, but these products offer some noteworthy benefits
DIGESTION
Since the discovery that we’re more microbe than human, gut health has become a big deal, and rightly so. These are some of the foods, drinks and supplements that can support your stomach
ALCOHOL-FREE DRINKS
Supermarket sales of alcohol might have jumped up during lockdown, but according to YouGov 16 per cent of us drank less or not at all – and thanks to this lot, it’s now easier than ever to go teetotal (at least during the week)
ON-THE-GO ENERGY
Energy gels and chews are specifically designed to be absorbed quickly for a fast-release energy boost. Most contain around 20 to 40g carbs, and some come with electrolytes and caffeine for an additional pick-me-up
ENERGY BARS
Convenient grab-and-go bars are ideal for fuelling a long workout. Energy bars are primarily designed to replenish calories and tend to be higher in carbohydrates to keep you fuelled. To keep hunger at bay and balance blood sugar, choose a bar that also provides some easy-to-digest protein. Many combine glucose and fructose in a 2:1 ratio for ease of absorption. For moderate-intensity exercise, you will be looking to consume around 45 to 60g carbohydrates per hour
NATURAL ENERGY DRINKS
Looking for a natural lift without loads of sugar and carbs? These natural energy drinks are ideal for an instant hydrating boost, and often contain added functional ingredients
ENERGY DRINKS
If you’re less fussed about all-natural ingredients and more focused on performance, these are our favourite ready-to-drink options
CARBOHYDRATE DRINKS
If you’re taking on any endurance challenge, you’re going to need to give your body sufficient fuel – primarily in the form of carbohydrates – to maintain energy. The body can hold between 300 and 600g of glycogen – enough energy for around 60 minutes of exercise. If you’re training for longer, you’re going to want to top up glycogen levels, and the following carb-rich products were all formulated with exactly that in mind, ensuring you’ll have plenty left in the tank when the going gets tough
ELECTROLYTE POWDERS/TABLETS
Endurance sessions mean attention to hydration and electrolyte balance. Sweating is your body’s defence system against overheating. Unfortunately, though, when you sweat, you lose some important minerals known as electrolytes, including sodium and potassium. Electrolytes support a number of bodily functions, including energy production and fluid balance. Top your reserves up with the following products
SPORTS SHOTS
Small but potent, these are the no-nonsense options to fight fatigue in an instant. Once confined to a few products, sports shots are now easy to find, catering for post-workout recovery as well as that pre-training fix
PROTEIN POWDERS
Whey protein is a staple in most athletes’ diets, and for good reason: it’s digested quickly, absorbed efficiently and generally tastes good. However, when it comes to price, nutritional profile and ingredient lists, there is a lot of variability. Whether you’re looking for a whey concentrate, isolate or hydrolysate, look at the ingredients list carefully – ideally you want a high protein content by weight, with low carbs and fat, and without unnecessary fillers and additives. Check serving sizes and the amount of protein per serving before buying. Here are our favourites…
VEGAN PROTEIN POWDERS
Plant-based protein powders have come a long way and most now not only match whey protein for post-workout appeal, but also in terms of their recovery credentials. Blends, or single-protein sources – such as pea, soy, hemp, rice, pumpkin seed and so on – are widely available. Many people opt for rice and pea blends, as they tend to be gentle on the stomach and provide high amounts of the essential amino acids leucine, isoleu cine, and valine, making them particularly good for building muscle
PROTEIN SHAKES
The portable – if pricier – alternative to powders, ready-made shakes are good to go and often loaded with an impressive amount of protein. The flip side is that the calorie count can often be higher than just-add-water powders, but the products in this list manage to keep the kcals in check while sacrificing nothing in terms of taste
PROTEIN BARS
If you’ve had your fill of dried chicken and eggs, protein bars are the snack of choice for anyone leading an active lifestyle, providing an on-the-go alternative to more cumbersome shakes and time-intensive meals. Word to the wise, though: some are little more than glorified chocolate bars, so you do need to be a bit careful with your selection. Look for bars that contain at least 20g protein and ideally a low sugar count, with plenty of fibre
VEGAN PROTEIN BARS
Nowadays, there’s a huge range of dairy-free bars to power your post-workout recovery. And just like plant-based powders, these vegan options are more than a nutritional match for their whey counterparts. Many are also gluten-free
PROTEIN SNACKS
Powders, shakes and bars have their place in any performance diet, but when you’re not getting a balanced intake of nutrients and macros from real foods, you’re probably going to want a few savoury extras to keep muscle protein synthesis ticking over. Here are five of our favourite high-protein nibbles
PERFORMANCE SUPPLEMENTS
Pills and powders are no substitute for a considered, ‘real food first’ approach to nutrition, but supplements can certainly help you take your performance to new heights, or provide the finishing touches to your body goals. Aside from traditional protein products, there are thousands of other sports supps to choose from – here are just five of our go-tos
TRAINER
DESK-BREAK WORKOUT
Reverse the physiological problems caused by sitting down all day
FEEL THE BURN
Replicate strongman-style moves with standard gym kit for a revved-up metabolism and serious fat burn
BOULDER SHOULDERS
Pack on upper-body muscle with this progressive workout that starts light but ends strong
SWING INTO GEAR
Our strength-training specialist James Griffiths shows you how to get more from the kettlebell gathering dust in the corner of your room
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