Sundried: Your Guide to Fitness & Nutrition

Don't Let Your Holiday Undo Your Hard Work!
Dreaming of sun, sand, and relaxation? We get it. But what about your fitness goals? The holiday season often presents a unique challenge: balancing the desire to unwind with the dedication to your training routine. Will a short break derail your progress? How much fitness do you actually lose, and how quickly can you regain it?
At Sundried, we believe your holiday should enhance, not hinder, your well-being. That's why we've put together an evidence-based guide to help you navigate fitness on holiday. We'll demystify the impact of short breaks, offering practical strategies to maintain your gains and ensure efficient recovery.
Forget the guilt and the "all or nothing" mindset. Our comprehensive report, available on the Sundried blog, dives into the science of "detraining," explaining what happens to your body when you take a break from exercise. You'll discover how quickly different fitness components decline (and how resilient muscle strength truly is!). More importantly, we reveal the remarkable power of muscle memory, showing you just how fast you can bounce back to your previous fitness levels.
Whether you're planning a complete rest or looking to integrate some active exploration, our guide provides actionable tips. Learn about flexible movement plans, creative activity integration, and "minimal effort" strategies to keep you moving. We also cover crucial aspects like the importance of tendon elasticity when returning to training, helping you avoid injury and maximize your comeback.
Ready to make informed decisions that support your overall well-being during your vacation?
Dive deeper and get all the insights by reading our full guide: https://www.sundried.com/blogs/training/holiday-fitness-maintain-gains-recover-like-a-pro

Unlock Your Inner Engine: The Ultimate Guide to Boosting Your VO2 Max
Are you ready to unlock a new level of fitness, endurance, and overall well-being? In this episode, we dive deep into the fascinating world of VO2 Max – your body's ultimate measure of cardiovascular fitness and aerobic capacity. Forget everything you thought you knew about just "getting fit"; we're talking about optimising your body's oxygen powerhouse, the key to sustained energy, enhanced performance, and even a longer, healthier life.
Your VO2 Max isn't just a number for elite athletes; it's a critical indicator of how efficiently your lungs, heart, blood, and muscles work together. We'll break down exactly what this vital metric is and why it matters so profoundly, not only for smashing your PBs but also as a powerful predictor of your long-term health and longevity. Discover why improving your VO2 Max can significantly reduce your risk of chronic diseases and boost your daily vitality, no matter your current fitness level.
Join us as we reveal Sundried's Top 5 Game-Changing Tips to truly supercharge your VO2 Max:
Embrace High-Intensity Interval Training (HIIT) with Purpose: Learn how to structure intervals for maximum oxygen uptake.
Integrate Threshold Training to Sustain Higher Efforts: Discover how to train your body to go faster, for longer, without hitting the wall.
Build a Robust Aerobic Base with Long, Slow Distance (LSD) Training: Understand why sometimes, going slower makes you faster.
Prioritise Sleep, Nutrition, and Hydration for Optimal Recovery: The often-overlooked pillars of performance.
Implement Progressive Overload & Listen to Your Body: How to continually challenge yourself safely and effectively.
Whether you're an avid runner, a keen cyclist, or simply looking to feel more energised and resilient in everyday life, this episode is packed with actionable insights and science-backed strategies. We’ll empower you to train smarter, recover better, and truly unlock your inner engine.
For even more in-depth information, detailed protocols, and comprehensive guides on these strategies, head over to our blog post: https://www.sundried.com/blogs/training/the-ultimate-guide-to-boosting-your-vo2-max
Don't just train; optimise. Tune in now and elevate your fitness journey!

Fancy building muscle without wasting hours in the gym? Then tune in to this insightful episode where we delve into the science of efficient resistance training for muscle hypertrophy. We unpack the key principles driving muscle growth, from mechanical tension and metabolic stress to muscle damage, and explore how these interact to trigger those all-important gains.
We then get down to the nitty-gritty of optimising your training variables. Forget bro-science; we're talking evidence-based strategies for load and rep ranges, the crucial role of sets and rest intervals, and how exercise selection and training frequency can make or break your progress. Learn why the classic "hypertrophy zone" isn't the only path to bigger muscles and discover how lower loads and higher reps can also be effective.
We also explore different workout splits – from full body blasts to upper/lower and push/pull/legs routines – helping you choose the most efficient structure for your goals and lifestyle. Whether you're a gym newbie or a seasoned lifter, this episode provides practical takeaways to streamline your workouts and maximise your muscle-building potential.
Eager to dive deeper and put these principles into practice? Head over to our blog for a comprehensive guide on how to build muscle efficiently and quickly: https://www.sundried.com/blogs/training/build-muscle-efficiently-and-quickly

Welcome to the Sundried Supplement Scoop, your friendly guide to navigating the world of fitness nutrition. In this episode, we're tackling two of the most talked-about supplements for anyone just starting out or looking to solidify their understanding: creatine and protein powder. Feeling a bit lost in the jargon? Wondering if you really need them, how much to take, and if your age plays a role? Fear not!
Join us as we delve into the nitty-gritty of these powerful allies in your fitness journey. We'll explain exactly what creatine is, how it works its magic in your body to boost energy and performance, and where you can naturally find it in your everyday diet. We'll also break down the science behind protein powder, its crucial role in muscle building and repair, and how to figure out just the right amount for your activity level.
But we don't stop there. We know that your needs can change as you get older, so we'll explore the age-related considerations for both creatine and protein. From the potential benefits for younger adults looking to maximise their gains to the vital role these supplements can play in maintaining muscle mass and overall health as we get a bit more seasoned, we've got you covered.
We'll also address those all-important questions about dosage – should you load up on creatine? How much protein do you really need? And what about the best time to take them? We'll cut through the confusion and provide clear, actionable advice based on the latest scientific understanding and expert recommendations.
Got concerns about potential side effects or contraindications? We'll touch on those too, ensuring you have a balanced view and can make informed decisions about your supplement routine.
For a more in-depth look at everything we've discussed, including handy dosage tables and further expert insights, be sure to check out our comprehensive blog post: https://www.sundried.com/blogs/nutrition/creatine-and-protein-powder-for-beginners.
Tune in to the Sundried Supplement Scoop and take the guesswork out of your beginner's supplement journey. Let's get you feeling confident and empowered to fuel your fitness the right way!

Putting in the graft at the gym or pounding the pavements but feeling like your results could be better? The missing piece of the puzzle might just be when you're fuelling your body, not just what. Welcome to this insightful episode dedicated to the powerful strategy of nutrient timing – the deliberate way to eat around your workouts to seriously boost your training, speed up recovery, and help you reach your fitness goals faster.
In this episode, we cut through the confusion surrounding pre-workout, intra-workout, and post-workout nutrition, giving you practical, evidence-based advice you can start using today. Whether your aim is to build lean muscle, manage your weight effectively, smash your endurance targets, or simply get the most out of your fitness routine, understanding the principles of nutrient timing can make a significant difference.
We'll explore the key macronutrients – carbohydrates, proteins, and fats – and when the optimal times are to consume them in relation to your training. We'll also delve into the concept of the post-exercise recovery window and provide actionable tips for planning your meals and snacks around your workouts.
Ready to unlock the potential of strategic nutrition and elevate your training? This episode is your essential guide to understanding and implementing nutrient timing effectively.
Want to dive deeper into the world of optimising your training and fitness through smart nutrition? Head over to Sundried's comprehensive blog page for further reading, practical examples, and even more expert advice: https://www.sundried.com/blogs/nutrition/nutrient-timing
Tune in and discover how timing your nutrition can help you fuel your body for peak performance and better results!

Ever found yourself at a fitness crossroads, pondering whether to pick up a set of dumbbells or simply utilise the incredible tool that is your own body? Join us for this insightful episode as we thoroughly dissect the debate between free weights and bodyweight training. We'll delve deep into the mechanics of each approach, exploring how they stimulate muscle growth through progressive overload (in the case of free weights) and clever variations (with bodyweight). We’ll also examine how each contributes to different types of strength – the raw power often associated with lifting heavy iron versus the functional, real-world strength honed through mastering your own movement. Endurance is another key battleground, and we'll discuss how both methods can be employed to improve your stamina, with bodyweight often shining in circuit-style workouts. And for those with weight loss goals, we'll explore how both contribute to calorie expenditure and building that all-important lean muscle mass. We don't shy away from the potential downsides either, discussing the equipment needs and injury risks associated with free weights, and the challenges of progressive overload with bodyweight exercises, particularly for the lower body. To truly get to grips with the ultimate fitness face-off and to see a clear side-by-side comparison in handy tables, be sure to dive into our comprehensive article: Free Weights Versus Bodyweight Training on the Sundried blog. It’s your one-stop shop for understanding the nuances and making the best choice for your personal fitness journey and aspirations.
https://www.sundried.com/blogs/training/free-weights-versus-bodyweight-training
 

Ever wondered if your protein shake could do more than just build muscle? What if it could also help save the planet? Dive into the fascinating world of algae-based proteins with us! In this episode, we explore the incredible potential of spirulina and chlorella, those vibrant green wonders that are revolutionizing the fitness and nutrition landscape. We delve into the science behind how these aquatic superstars can fuel your muscle protein synthesis, enhance your training outcomes, and support your recovery.
We break down the nutritional profiles of these microalgae, comparing their amino acid content to traditional sources like whey and soy, and uncover the surprising benefits they offer beyond just protein. From potent antioxidants to essential vitamins and minerals, algae packs a powerful punch for athletes and fitness enthusiasts. We also tackle the practical side, discussing how to incorporate algae into your diet, from delicious smoothies to post-workout shakes, and even creative culinary adventures.
But it's not all sunshine and green smoothies. We address potential drawbacks, such as taste and digestibility, and discuss the importance of choosing high-quality, contaminant-free products. We also touch on the environmental advantages of algae cultivation, highlighting its sustainability compared to traditional animal-based protein sources.
Ready to explore the future of protein? Want to learn more about the science behind algae and muscle growth? Head over to our blog post, 'Algae-Based Proteins for Muscle Protein Synthesis and Training' at https://www.sundried.com/blogs/protein/algae-based-proteins-for-muscle-protein-synthesis-and-training for a comprehensive deep dive into the research, recipes, and practical tips on how to integrate algae into your fitness routine. Join us as we uncover the secrets of these green giants and discover how they can help you achieve your fitness goals while making a positive impact on the planet.

Dive into the future of fitness fueling with our breakdown of emerging nutrition and supplement trends for 2025. Forget fleeting fads; we’re dissecting the hard science that’s set to revolutionise athletic performance. This isn't your average overview – we've meticulously analysed cutting-edge research and expert insights to deliver a comprehensive guide for serious athletes.
Personalised nutrition takes centre stage, driven by advanced technology like wearable data and genetic testing, offering tailored dietary plans. Gut health gains prominence, with fermented foods and pre/pro/postbiotics becoming essential for optimal nutrient absorption and recovery. Plant-based proteins continue their ascent, offering diverse options like algae-based and fungi-based proteins, catering to ethical and performance-driven athletes alike. Nutrient density and clean eating are paramount, with a focus on regenerative agriculture and toxin avoidance to maximise micronutrient intake and overall well-being.
Key nutrition strategies for 2025 include prioritising protein intake across all meals, strategic hydration and electrolyte balance, and precise nutrient timing to enhance energy and recovery. Emerging superfoods like algae-based proteins, makhana, and acai berries offer potent nutritional profiles, supporting muscle function and reducing oxidative stress. Creatine, pre-workout supplements, black ginger extract, PEA, and collagen peptides lead the supplement innovations, each promising unique benefits for performance and recovery.
Experts emphasise a whole-foods-first approach, urging athletes to complement their diets with carefully chosen, third-party tested supplements. They advocate for personalised nutrition plans, highlighting the importance of hydration, electrolyte balance, and strategic nutrient timing. While new supplements like black ginger extract and PEA show promise, athletes are advised to proceed with caution and consult with professionals.
For a deeper dive into these transformative trends and to fine-tune your nutrition strategy for peak performance, explore our comprehensive guide: https://www.sundried.com/blogs/nutrition/nutrition-and-supplements-for-fitness-in-2025. Stay ahead of the game and unlock your full athletic potential with Sundried.

Welcome to the 'Protein Power: UK Food Focus' podcast, your go-to guide for all things protein in the United Kingdom! Whether you're a fitness enthusiast, a curious foodie, or simply looking to optimise your diet, this podcast delves into the fascinating world of protein, tailored specifically to the UK market.
We break down the often confusing definitions of 'high protein' and 'source of protein,' clarifying what these labels truly mean within UK nutritional guidelines. Discover the incredible variety of protein-rich foods readily available here, from the classic animal sources like lean meats, fish, and dairy, to the diverse and equally powerful plant-based options such as legumes, soy products, nuts, and seeds. We'll explore the protein content of popular UK staples, and reveal hidden protein gems in everyday vegetables and grains.
Ever wondered how food companies boost the protein content of your favourite snacks and supplements? We'll unravel the mysteries of whey, soy, and pea protein isolates, and other protein fortification methods, explaining how they're used to create high-protein products. We'll also cover the recommended daily protein intake for UK adults, and discuss the specific needs of athletes, older adults, and those with dietary restrictions.
We're passionate about empowering you to make informed choices about your protein intake. Each episode is packed with practical tips, nutritional insights, and delicious food ideas, all designed to help you achieve your health and fitness goals. For even more in-depth information, including detailed lists of high-protein foods and vegetarian protein powerhouses, be sure to check out our companion blog post at https://www.sundried.com/blogs/protein/high-protein-foods. Join us as we explore the protein puzzle, one delicious bite at a time!

Dive deep into the world of collagen with Sundried's comprehensive podcast episode, "Collagen: Beyond the Buzz - An Evidence-Based Deep Dive." Is collagen the miracle supplement it's often touted to be, or just another fleeting health trend? We're here to cut through the noise and deliver the facts, backed by science, not just hype.
Join us as we explore the burgeoning interest in collagen, or as some might mistakenly call it, "Collegan," and unpack its purported benefits for health and wellbeing. From radiant skin and bouncy joints to potential impacts on bone density and heart health, we leave no stone unturned. We dissect the scientific studies, separating anecdotal claims from evidence-based findings.
We delve into the crucial role collagen plays in the body, its various types, and how its natural production declines with age. Understand the factors that accelerate this decline and why supplementation has become so popular. We critically assess the claims surrounding skin hydration, joint pain relief, bone strength, muscle mass, and even mental wellbeing, providing you with a balanced perspective.
We also address the practical side, exploring the different forms of collagen supplements, their safety, and potential side effects. User reviews are considered, but always through the lens of scientific rigor. We compare the popular claims with the actual research, helping you make informed decisions.
This episode is your essential guide to understanding collagen, empowering you to navigate the supplement market with confidence. For a more detailed exploration and further reading, check out our in-depth article, "Collegan for Health and Wellbeing: An Evidence-Based Review," on the Sundried blog: https://www.sundried.com/blogs/nutrition/collegan-for-health-and-wellbeing.
Tune in to get the real story behind collagen and discover whether it truly lives up to the buzz.