BASKETBALLER OVIE SOKO

EDITOR’S LETTER

Apparently it’s mid-October again? Time flies when you’re

THE MUSCLE CODE

Scientists reckon they’ve cracked the mathematical formula for muscle growth – and it’s much easier than you think

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

Photography: Getty Images New research shows that keeping

● UPDATES

Photography: Getty Images 20-30% is the amount you

PICTURE PREVIEW

19.8% The increase in vertical jump height among

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

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

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

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

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

Photography: Getty Images | 1,2. The American Journal

BEAR FRUIT

A study from the University of East Anglia,

GLASS HALF FULL

If you’ve ever heard that red wine might

PARS IT ON

Parsley is packed with vitamins A, C and

TEETHING PROBLEMS

An overactive sweet tooth might spell trouble for

WINTER IS COMING

Bolster your immune system before the really cold nights draw in, with nutrition and lifestyle advice from Renee McGregor

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

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