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What do a suspicious-looking goat called Lucifer, a badly injured ankle and a cupboard full of supplements have in common? More than I'd have liked, apparently.

After an unfortunate incident in the Cotswolds, I decided to investigate whether nutrition and supplements could play a meaningful role in injury recovery. From collagen and vitamin C to creatine, citrulline and Shilajit, I look at the science behind the ingredients I've been taking, what I've experienced so far, and whether any of it is actually making a difference.

Diet breaks are not falling off plan. Used properly, they are planned periods at maintenance calories that can support performance, reduce diet fatigue and help athletes avoid the misery of endless restriction. This guide explains what diet breaks do, what they do not do, and when they make sense.

Caffeine can be a powerful performance tool. It can help with focus, drive, perceived effort and training intensity. But stimulants do not replace hydration, sodium loss, chloride loss or electrolyte balance. This article explains how caffeine works, why people respond differently, where high-stim products can become a problem, and why stimulant-free intra-workout hydration still has a very different job.

Pre-workout helps you start the session. Hydration intra helps you maintain it. Learn how stimulants, sweat loss, sodium, electrolytes, plasma volume, heat and fluid balance affect training differently, and why serious athletes may benefit from using both tools properly.

Endurance hydration is not just drinking more water. This guide explains sweat rate, sodium loss, carbohydrate transport and how athletes can match hydration strategy to session duration, heat and training demand.

Hydration is not just an endurance concern. This guide explains how fluid balance and electrolytes support strength training, pump, nerve signalling, muscle function and consistency across harder gym sessions.