Jonathan Clarke

Creatine isn’t going to change your life 🙅‍♂️ But it is one of the few supplements with a huge amount of evidence to back up its effectiveness in terms of strength, recovery and mental performance ✅ #creatine #nutritiontips #supplements #creatinemonohydrate #diethelp #musclebuilding #strengthgains #fatlosshelp

How much food do you actually need to eat to get 5g of creatine a day? 👇 Let’s break it down: 🥩 200g steak = ~2g creatine 🍗 400g chicken = ~1.6g 🐟 200g salmon = ~1.4g That’s a lot of food — and a lot of meat or fish every single day. For most people, it’s not realistic (or affordable) to get 5g of creatine from food alone. 💡 That’s why supplementing with creatine monohydrate is a no-brainer. It’s cheap, effective, and one of the most well-researched supplements out there. Take 5g daily — that’s it. No loading phase needed (but you can if you want). #CreatineFacts #SupplementsThatWork #FitnessTips #CreatineMonohydrate #MuscleBuilding #PerformanceSupplements #FitnessEducation #TrainSmart #EvidenceBasedFitness #Supplements101 #GymTips #FitnessReels #OnlineCoach

High-protein oats for fat loss? Say less 🍫🥜 40g oats, 200ml water, and the secret ingredient… 150ml egg whites 🤫✨ Cook on low, stirring every 30-45s until thick, then mix in 30g whey protein + 1 tsp sweetener. Top it off. I’m going with raspberries, powdered peanut butter + choc chips 🍪🔥 486 calories, 51g protein and the egg whites add volume without the taste. Trust me, you won’t even notice them! #HighProteinMeals #FatLossRecipes #CalorieDeficit #ProteinOats #EasyRecipes #HealthyEating #FitnessFuel #MacrosMatter #MindfulEating #breakfastideas

“Your body can only absorb 30g of protein per meal” - ever heard that? Well it’s not really true… at all 😂 Turns out, your body can actually absorb way more than that — and when it comes to building muscle, the total amount of protein you eat in a day matters far more than how you spread it out 💯 So if you’re short on protein during the day and need to have a big hit of it in the evening? No stress. Your body will still put it to good use! Bottom line: prioritise your daily protein target - that’s what really moves the needle 🙌 #proteinmyth #musclebuildingtips #nutritionfacts #highproteinmeals #fatlosstips #fitnessmyths #dailyprotein #fitnesseducation #evidencebasedfitness #macrosmatter

Things I do daily to stop myself overeating 👇 👉 Put the fork down between bites – Eating slower helps you feel full before you overdo it. 👉 Don’t buy big bags of tempting snacks – If it’s not in the house, you can’t eat it. 👉 Use a tiny spoon for oats or yoghurt – Slows me down and makes it feel like more. 👉 Always have a treat after dinner – It keeps me from grazing all evening. Follow for more tips like this 🙌 #FatLossTips #MindfulEating #SimpleHabits #nutritiontips #PortionControl

Maybe I’ll do a HYROX every weekend so I can eat like this? 😂 The goal of carb loading is to maximise your glycogen stores, so you have an abundance of energy to perform at your best come your event. 🍞 So I ate approx 500g carbs in the two days leading up to the event. 🍗 Protein was around 190g and fats around 60g. 🎯 Calories ended up around 3300, which is a slight surplus for me but nothing crazy 👌 Overall, it was a good time 😮‍💨 I’ll do another video in the next couple of days of how it all went! #hyrox #carbloading #nutritiontips #caloriecounting #healthyeating #nutritioncoach #whatieatinaday #fulldayofeating