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Training, fuelling,
recovery.

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Best Energy Gels for HYROX: How to Fuel Your HYROX RaceNutrition 15 min read24 Sep 2026 Best Energy Gels for HYROX: How to Fuel Your HYROX Race How to choose and time energy gels for HYROX, with a commonly used target of 30 to 60g of carbohydrate an hour for races of one... Louis Cook Read → What to Eat Before HYROX: Your Complete Pre-Race Fuelling GuideNutrition 14 min read24 Sep 2026 What to Eat Before HYROX: Your Complete Pre-Race Fuelling Guide Pre-race fuelling for HYROX: a familiar carbohydrate-rich meal two to three hours before the start, carb loading, hydration, su... Louis Cook Read → Clear Whey vs Whey Protein: What’s the Difference?Nutrition 8 min read07 Sep 2026 Clear Whey vs Whey Protein: What’s the Difference? How clear whey and traditional whey compare on texture, taste, processing and protein, with when to use each and how to decide ... Louis Cook Read → Pre-Workout vs Energy Drink: Which Is Better for Your Workout?Nutrition 7 min read07 Sep 2026 Pre-Workout vs Energy Drink: Which Is Better for Your Workout? How energy drinks and pre-workout supplements differ in purpose and ingredients, with a reminder to count total caffeine and gu... Louis Cook Read → How to Recover After a HYROX RaceTraining 7 min read07 Sep 2026 How to Recover After a HYROX Race Post-race recovery for HYROX athletes: rehydrating, refuelling with protein and carbohydrate, mobility, rest and a gradual retu... Louis Cook Read → How Much Protein Do I Need?Nutrition 7 min read07 Sep 2026 How Much Protein Do I Need? How to work out a daily protein target for active people, with a starting point of 1.4 to 2.0g per kg of body weight, a table b... Louis Cook Read → Should You Drink Electrolytes Every Day?Supplements 7 min read07 Sep 2026 Should You Drink Electrolytes Every Day? When electrolyte drinks are useful and when plain water is enough, covering what electrolytes are, daily intake, benefits and r... Louis Cook Read → When To Take Creatine?Supplements 8 min read03 Sep 2026 When To Take Creatine? Compares taking creatine before or after training and covers loading, rest days and a 3 to 5g daily routine, with the guide's e... Louis Cook Read → Does Creatine Cause Weight Gain?Training 10 min read03 Sep 2026 Does Creatine Cause Weight Gain? Why scale weight can rise after starting creatine, how water held in muscle differs from fat gain, and what runners should cons... Louis Cook Read → Creatine for Women: Should You Take Creatine? Benefits & FactsSupplements 8 min read03 Sep 2026 Creatine for Women: Should You Take Creatine? Benefits & Facts What creatine is and how it works in muscle, how it applies to women who run, lift or race HYROX, which form to choose, the usu... Louis Cook Read → How Sleep Affects Training and PerformanceSupplements 14 min read31 Aug 2026 How Sleep Affects Training and Performance What human research reports on sleep, muscle protein synthesis, strength, endurance and reaction time, and how sleep extension ... Louis Cook Read → A Guide to Ingredients for Sleep and Night-Time RecoverySupplements 15 min read31 Aug 2026 A Guide to Ingredients for Sleep and Night-Time Recovery Common sleep supplement ingredients, including glycine, magnesium, L-theanine, L-tryptophan and valerian, with the doses used i... Louis Cook Read → What Is Brown Adipose Tissue and How It Affects Thermogenesis?Training 12 min read31 Aug 2026 What Is Brown Adipose Tissue and How It Affects Thermogenesis? A plain-English explanation of brown fat: how it differs from white fat, what thermogenesis and UCP1 are, where it is found in ... Louis Cook Read → Grains of Paradise Buying GuideSupplements 7 min read31 Aug 2026 Grains of Paradise Buying Guide Explains Grains of Paradise and Paradoxine®, a standardised extract with 12.5% 6-paradol, what researchers have looked at on th... Louis Cook Read → Creatine for ATHX Training - Timing, Benefits, and Best PracticesSupplements 13 min read15 Aug 2026 Creatine for ATHX Training - Timing, Benefits, and Best Practices As a hybrid athlete, balancing the demands of strength and endurance training can be a significant challenge. You're constantly... Adam Oxley Read → ATHX Games Workout Fuel Guide: How to Fuel Your ATHX WorkoutTraining 12 min read13 Aug 2026 ATHX Games Workout Fuel Guide: How to Fuel Your ATHX Workout Embarking on an ATHX workout journey requires a strategic approach to nutrition and hydration. This guide will help you underst... Adam Oxley Read → Best Creatine Supplements 2026 - Top Creatine Picks & ReviewsSupplements 10 min read13 Aug 2026 Best Creatine Supplements 2026 - Top Creatine Picks & Reviews As runners, whether you're tackling early morning miles before work, grinding through long Sunday runs, or building up your wee... Adam Oxley Read → Is a Creatine Loading Phase Worth It for Endurance Athletes?Supplements 11 min read12 Aug 2026 Is a Creatine Loading Phase Worth It for Endurance Athletes? As endurance athletes, we're constantly seeking ways to optimise our training, enhance performance, and speed up recovery. Amid... Adam Oxley Read → ATHX Games Workouts - Instagram Highlights & Athx Training GuideTraining 13 min read12 Aug 2026 ATHX Games Workouts - Instagram Highlights & Athx Training Guide Unlocking your full athletic potential requires smart training. This guide will help you understand the core of ATHX Games work... Adam Oxley Read → Hydration & Electrolyte Tips to Prevent Muscle CrampNutrition 12 min read09 Aug 2026 Hydration & Electrolyte Tips to Prevent Muscle Cramp Running a 5K, training for a half marathon, or tackling a full marathon demands a lot from your body. To maintain peak performa... Adam Oxley Read → Hyrox Race Nutrition GuideTraining 13 min read09 Aug 2026 Hyrox Race Nutrition Guide Hyrox is a unique challenge that combines running with functional fitness, demanding both cardiovascular endurance and muscular... Adam Oxley Read → The New Efectiv ALPHA Formula: What Has Changed?Supplements 7 min read03 Aug 2026 The New Efectiv ALPHA Formula: What Has Changed? Compare the new Efectiv ALPHA formula with the original. Discover which ingredients remain, what has been added and how the men... Paul Fletcher Read → First-Time Guide to The ATHX GamesTraining 11 min read27 Jul 2026 First-Time Guide to The ATHX Games A first-timer's guide to the ATHX Games: a balanced base of strength, running and aerobic work, a 12-week training block, pacin... Adam Oxley Read → 2026 ATHX Games WorkoutsTraining 12 min read26 Jul 2026 2026 ATHX Games Workouts How to train for the ATHX Games across three zones: strength, endurance and MetCon X, with mistakes to avoid and nutrition, rec... Adam Oxley Read → Hyrox vs ATHXTraining 11 min read24 Jul 2026 Hyrox vs ATHX Compares the fixed HYROX format of eight 1km runs and stations with ATHX's more varied workouts, covering fitness demands, trai... Adam Oxley Read → How to Use Frog Grips in CrossFitTraining 5 min read13 Jul 2026 How to Use Frog Grips in CrossFit Set-up steps for Frog Grips used without chalk, covering positioning, wrist strap fit, cleaning and inspection, for pull-ups, t... Adam Oxley Read → How to Choose the Best Whey Protein Powder?Supplements 7 min read07 Jul 2026 How to Choose the Best Whey Protein Powder? What to check when buying whey: complete amino acids, 20 to 25g of protein per serving, low sugar, taste, concentrate versus is... Adam Oxley Read → EFECTIV® Whey Protein Powder Buying GuideSupplements 6 min read06 Jul 2026 EFECTIV® Whey Protein Powder Buying Guide A guide to Efectiv Whey Protein: 22 to 23g of protein and 2.0g of sugar per serving, 60 servings per tub, who it suits, when to... Adam Oxley Read → What Is Grass Fed Whey & Why Is It Important?Supplements 5 min read06 Jul 2026 What Is Grass Fed Whey & Why Is It Important? Where grass-fed whey comes from, how it compares with standard whey on protein and amino acids, and which kinds of training it ... Adam Oxley Read → When Should You Combine Electrolytes with Caffeine?Supplements 3 min read23 Jun 2026 When Should You Combine Electrolytes with Caffeine? Electrolytes help support hydration, while caffeine can boost energy, focus and performance. But when should you combine the tw... Louis Cook Read → Marathon Fueling Strategy (How to Fuel a Marathon with Hydration)Nutrition 7 min read17 Jun 2026 Marathon Fueling Strategy (How to Fuel a Marathon with Hydration) How to fuel a marathon: why glycogen runs low, carbohydrate intake per hour by runner type from 30g to 90g, plus hydration, ele... Adam Oxley Read → Best Supplements for CrossFit AthletesSupplements 7 min read15 Jun 2026 Best Supplements for CrossFit Athletes Why CrossFit athletes use supplements, when to consider them and the key options, starting with whey protein, with the reminder... Adam Oxley Read → CrossFit Recovery with 7 Strategies to Optimise CrossFit RecoveryTraining 3 min read11 Jun 2026 CrossFit Recovery with 7 Strategies to Optimise CrossFit Recovery Seven recovery strategies for CrossFit training, including hydration, post-workout nutrient timing, active recovery and sleep, ... Adam Oxley Read → How to Master the Power Clean: Full GuideTraining 4 min read11 Jun 2026 How to Master the Power Clean: Full Guide What the power clean is, how it differs from the full clean and the deadlift, the muscles it works and its place in CrossFit, H... Adam Oxley Read → Best CrossFit WODs & CrossFit ExercisesTraining 8 min read09 Jun 2026 Best CrossFit WODs & CrossFit Exercises Aimed at UK runners: how CrossFit workouts can complement running, what a WOD is and how to choose workouts and foundational ex... Adam Oxley Read → Snatch in CrossFit and Mastering Weightlifting Techniques and BenefitsTraining 3 min read09 Jun 2026 Snatch in CrossFit and Mastering Weightlifting Techniques and Benefits What the snatch is in CrossFit, the muscle groups it works, the squat and power variations and how to improve technique, with a... Adam Oxley Read → CrossFit Workout Plan for BeginnersTraining 2 min read09 Jun 2026 CrossFit Workout Plan for Beginners A beginner CrossFit guide with a 3 to 4 day weekly structure, two sample workouts, how scaling adjusts movements and a short se... Adam Oxley Read → The Top 3 Supplements to Consider While Taking GLP-1sNutrition 3 min read05 Jun 2026 The Top 3 Supplements to Consider While Taking GLP-1s GLP-1 medications can make eating enough feel harder. This guide breaks down the three supplement basics to consider: protein, ... Paul Fletcher Read → Best Protein for Strength Training & Muscle GrowthSupplements 4 min read09 Apr 2026 Best Protein for Strength Training & Muscle Growth Protein sources, shakes and timing for runners and hybrid athletes adding strength work, with daily targets from 1.2g to 2.0g p... Adam Oxley Read → Protein Powder for Weightlifting: Benefits and UsageSupplements 4 min read07 Apr 2026 Protein Powder for Weightlifting: Benefits and Usage What protein powder is, how whey, casein and plant-based options differ and how powder helps weightlifters reach a daily protei... Adam Oxley Read → Nutrition's Impact: Athletic Performance and the Athlete in SportSupplements 3 min read07 Apr 2026 Nutrition's Impact: Athletic Performance and the Athlete in Sport How carbohydrates, protein, micronutrients and electrolytes feed training, recovery and adaptation, with strategies for matchin... Adam Oxley Read → Inside the mindset of a Fitness Athlete + BodybuilderSupplements 9 min read20 Mar 2026 Inside the mindset of a Fitness Athlete + Bodybuilder Podcast feature with Classic Physique competitor Elliot Robinson, PCA World Champion, on 15-plus years of training, 30-plus sho... Adam Oxley Read → Whey Isolate vs Whey Protein: Which Whey Protein Is Best?Supplements 6 min read13 Mar 2026 Whey Isolate vs Whey Protein: Which Whey Protein Is Best? How whey isolate and whey protein concentrate differ in protein content, lactose, fat and cost, with guidance on when to take w... Adam Oxley Read → Hybrid Athlete Training Program: Beginner Athlete Workout SplitTraining 8 min read13 Mar 2026 Hybrid Athlete Training Program: Beginner Athlete Workout Split A beginner hybrid workout split built on two to three strength sessions and two to three endurance sessions a week, with streng... Adam Oxley Read → Electrolytes & Hydration: Prevent Muscle Cramps & DehydrationSupplements 4 min read13 Mar 2026 Electrolytes & Hydration: Prevent Muscle Cramps & Dehydration How sweat losses of fluid and electrolytes relate to fatigue and muscle cramps in runners, and how consistent hydration and ele... Adam Oxley Read → Hyrox Race Day: Fuel, Hydration & Nutrition StrategiesTraining 4 min read13 Mar 2026 Hyrox Race Day: Fuel, Hydration & Nutrition Strategies Fuelling, hydration and recovery nutrition for HYROX race day, from carbohydrate loading in the days before to a pre-race meal ... Adam Oxley Read → Guide To Pre-Workout: What Is It? When To Take it?Supplements 9 min read06 Mar 2026 Guide To Pre-Workout: What Is It? When To Take it? How pre-workout supplements work, which ingredients to look for, how to choose a formula and when to take it, with a suggestion... Adam Oxley Read → Peanut Butter Cup ProatsRecipes 1 min read17 Aug 2021 Peanut Butter Cup Proats Have you tried the exciting new range of Efectiv Whey Protein flavours yet? A firm favourite has to be Peanut Butter Cup. The i... Tamar Aliphon Read → Casein JellyRecipes 1 min read10 Aug 2021 Casein Jelly If you enjoy pre-bed casein then give this easy pudding idea a try. With only 2 ingredients it will turn a simple protein shake... Tamar Aliphon Read → Carrot Cake ProatsRecipes 2 min read17 Jul 2021 Carrot Cake Proats Try this recipe for a delicious pre-training meal that will provide sustained energy release, and great macros! Tamar Aliphon Read → Vegan Protein YoghurtRecipes 1 min read10 Jun 2021 Vegan Protein Yoghurt People say it's hard to eat enough protein on a vegan diet but I disagree, and with tasty meals like this to look forward to, h... Tamar Aliphon Read → Vegan Bounty FlapjackRecipes 1 min read15 Mar 2021 Vegan Bounty Flapjack One of my favourite ways to up overall daily caloric intake is with energy-dense snacks such as flapjack... but of course, I ma... Tamar Aliphon Read → Lemon Protein Chia PuddingRecipes 1 min read27 Feb 2021 Lemon Protein Chia Pudding Chia pudding is one of those light, summery puddings that, well, you can actually enjoy for breakfast or as a satiating snack r... Tamar Aliphon Read → Lemon Protein CrepesRecipes 1 min read09 Feb 2021 Lemon Protein Crepes Pancake day is just around the corner, and thankfully you can enjoy delicious, authentic-tasting crepes, with added protein! Tamar Aliphon Read → Caramelised Protein Gingerbread French Toast With Cinnamon YoghurtRecipes 1 min read31 Jan 2021 Caramelised Protein Gingerbread French Toast With Cinnamon Yoghurt The Limited Edition Gingerbread Whey by Efectiv is still a firm favourite in my household (and probably one of my favourite fla... Tamar Aliphon Read → Lemon Polenta Protein CakeRecipes 1 min read20 Jan 2021 Lemon Polenta Protein Cake Who doesn't love a sweet slice of cake with an afternoon cuppa? Tamar Aliphon Read → Banana Raisin Protein CookiesRecipes 1 min read05 Jan 2021 Banana Raisin Protein Cookies These sweet snacks came about one rainy afternoon when my cupboards were low on snacks... and everything else! With a little cr... Tamar Aliphon Read → Double Chocolate Protein CheesecakesRecipes 1 min read29 Dec 2020 Double Chocolate Protein Cheesecakes These luxurious cheesecakes are a delicious treat for the end of any meal, and the basic recipe can be tweaked to use your favo... Tamar Aliphon Read → White Choc Raspberry Protein CakeRecipes 1 min read14 Dec 2020 White Choc Raspberry Protein Cake With only a few simple ingredients, and a small cake pan, I can serve up a fluffy, moist cake with 28g protein.... in under 30 ... Tamar Aliphon Read → Rebuilding Strength post LockdownTraining 3 min read17 Feb 2021 Rebuilding Strength post Lockdown Advice from Team EFECTIV to rebuild strength post lockdown. Paul Fletcher Read → Product Spotlight - EFECTIV Intra FuelSupplements 3 min read18 Oct 2022 Product Spotlight - EFECTIV Intra Fuel EFECTIV Nutrition Intra Fuel is a brand-new carbohydrate-based food supplement designed to support intense training sessions. Paul Fletcher Read → Creatine 101Supplements 3 min read07 Apr 2021 Creatine 101 What creatine is, which foods contain it, how it supports energy during heavy lifting and high-intensity exercise and how much ... Tamar Aliphon Read →
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Hybrid training

Programming for people who lift and race.

Fuelling basics

Protein, carbs and hydration, in plain numbers.

Recovery science

Sleep, deloads and recovery habits.

The Kitchen

High-protein recipes for busy weeks.

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