NutriLog Guides
Nutrition, explained for people who lift
Straight answers on protein, carbs, vitamins, weight and more. Built on NHS and UK government guidance and peer-reviewed research, with every claim referenced.
Popular:
ProteinCutting without losing muscleBMI (body mass index)CreatineVitamin DThe best time to eat
- 31 guides
- 118 sources cited
- UK guidance first
Browse by topic
Six collections, from the basics of macros to what lifters need to know.
Training & nutrition
How to train for muscle — sets per week, progressive overload and workout splits — plus bulking, cutting, creatine and workout nutrition.Food groups
What each food group brings to your plate, with the best choices and portion sizes.Vitamins and minerals
Iron, calcium, vitamin D, B12 and magnesium: who needs more and which foods have them.Body and weight
BMI and its limits, how age really affects weight loss, and whether meal timing matters.Reference
Glycaemic index, ultra-processed foods, reading UK food labels and reference intakes.Start here
The guides most people read first.
ProteinWhat protein does, how much you need a day (for health and for building muscle), the best food sources per 100 g and per serving, and the myths to ignore.Macronutrients · 4 min read
Cutting without losing muscleHow to lose fat and keep your muscle: how big a deficit to use, how fast to lose, how much protein you need, keeping hunger down and adjusting as you go.Training & nutrition · 3 min read
BMI (body mass index)BMI calculator in kg or stone: what the UK ranges mean, lower thresholds for some ethnic groups, why BMI misreads lifters and why waist size matters.Body and weight · 3 min read
CreatineWhat creatine does, how much to take (with or without loading), the best type, when to take it, and the truth about kidneys, hair loss and bloating.Training & nutrition · 3 min read
Vitamin DWhy you need vitamin D, who in the UK should consider 10 µg (400 IU) a day and when, the safe upper limit, and the best food sources.Vitamins and minerals · 2 min read
The best time to eatDoes meal timing matter? What trials show about breakfast, late eating, intermittent fasting and meal frequency, plus the timing that helps lifters.Body and weight · 3 min read
How we write them
Evidence first, in plain English
Every guide starts from UK guidance (the NHS, SACN and NICE), then the strongest research: systematic reviews and controlled trials. Numbers come from the UK and US food composition databases, and each claim links to its source.
Our editorial approach- ReferencedNumbered citations on every claim, with links to the original paper or guidance.
- BalancedWhat the evidence shows, including where it's uncertain. No miracle foods.
- PracticalFood tables per 100 g and per serving, calculators and clear targets.
Put it into practice
Turn what you've read into your daily targets
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