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

Protein bars have a time and place But if you’re looking to maximise your calories and macros, this snack is great Higher in volume ✅ Higher in protein ✅ Good source of fibre (fruit/cacao powder) ✅ #healthysnack #caloriedeficit #weightlossfood #fatlosstips

You may need to reduce your carbs to lose weight 🍝 BUT That doesn’t mean your overall portions need to suffer 🙅‍♂️ Instead, focus on increasing your non-starchy vegetable intake (broccoli, cauliflower, peppers, onion, asparagus, lettuce, carrots, tomatoes, cucumbers etc) 🥗 And you’ll notice that despite consuming less calories, your portions can still be huge ✅ #caloriedeficit #weightlosstips #nutritioncoach #healthyeatingideas #volumeeating #lowcarbrecipes

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

Wazzaaaaaaa 🤣 But yeah, calorie cycling is a great tool if you lwant to eat more on certain days vs others. So if you have a meal out or social event coming up, drop your calories by in the days before and add those onto the day you need ✅ Of course, it’s best not to go to the extremes with this aka starving yourself all week so you can binge on the weekends 🙅‍♂️ Instead, be sensible and keep the calorie drop manageable 👍 #caloriedeficitdiet #caloriecounting #nutritiontips #weightlosshelp

It’s easy to make any food sound SUPER healthy or like the worst thing that you could put in your body 😂 And of course, some foods are more nutrient dense than others BUT Just be aware of those who pick out one single ingredient on food labels And proceed to go on a rant about how you should avoid it at all costs 99% of the time, they’re full of 💩 #weightlosstips #healthyeating #caloriedeficit #nutritionfacts #lowcaloriemeals #caloriecounting

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

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