Sports Nutrition

PescatarianVitamin DProteinHealthy FatsOmega-3

Catfish: Lean, Mild Fish Rich in Protein and Selenium

A versatile white fish offering high-quality protein, vitamin D, and omega-3s—great baked, grilled, or in stews.

PescatarianImmunityProteinHealthy FatsIron

Goat Meat: Lean Red Meat with High Protein and Iron

Goat meat is a lean, nutrient-dense red meat rich in protein, iron, and vitamin B12. It supports muscle growth and is lower in fat compared to beef or lamb.

VeganHealthy Fats

Shiso Leaves: The Aromatic Japanese Herb Full of Antioxidants

Shiso leaves, also known as perilla, are fragrant Japanese herbs rich in antioxidants, vitamin A, and C. Used in sushi, salads, and teas.

ZincPescatarianProteinVitamin BOmega-3

Lobster: Lean Protein from the Sea

Lobster offers high-quality protein with omega-3s, B12 and minerals — luxurious taste with smart portions.

Muscle Gain

Protein Timing for Muscle Gain: Pre‑ vs Post‑Workout, Daily Targets & Real‑Food Ideas

Hitting 0.4 g kg‑¹ per eating window (4× day) stimulates maximal MPS—shake optional.

Muscle GainProteinHealthy FatsComplex Carbs

Banana‑Oat Protein Smoothie: 5‑Minute Fuel for Muscle Gain

A 3:1 carb‑to‑protein blend powers your workout and jump‑starts recovery.

Seasonal Eating

LocalVitamin COrganicFiber

Spring on Your Plate: Why Asparagus, Spinach & Strawberries Shine Now

Local spring produce delivers peak flavour, vitamin C and gut‑friendly fibre while shrinking your carbon footprint.