What is your view on vegans? And on below-ground root vegetables? 

• People can choose to eat a certain dietary pattern however they like.
• Eating more plants for many people can be beneficial; for their digestion, anti-inflammatory processes, immunity and many other reasons. 
• I love root vegetables. Whether you are vegan or not, we should all be eating them. They can bulk out a meal and they’re quite filling too. They're also very easy to cook. You can roast, bake and even make chips out of them.

• Root vegetables like carrots, sweet potatoes, and beets are packed with vitamins (A, C, and B-complex), minerals (potassium, magnesium), and fibre, supporting overall health. 

What do you think about intermittent fasting? 

This comes into the timing side. If we try to frame everything on the three Ts (Total, Type, and Timing), then people choosing intermittent fasting are deciding to change the time frame that they're eating. 

Intermittent fasting involves alternating periods of eating and fasting, with popular patterns like 16:8 (16 hours fasting, 8 hours eating).  Intermittent fasting can also be as simple as slightly delaying your breakfast and finishing dinner earlier. 

• In my experience intermittent fasting is used primarily as a tool for calorie control, helping some individuals naturally reduce their overall intake without strict calorie counting. 
• Benefits like weight loss are often comparable to traditional calorie restriction.
• It also provides a clear framework for eating, which can help organise daily routines for some people.
• Anecdotal evidence suggests better digestion or improved energy from avoiding late-night eating or long digestion periods.
• Fasting periods may trigger autophagy, a cellular cleanup process thought to promote health and longevity. However, evidence in humans is limited; most findings are from animal studies or indirect markers in humans.
• It may interfere with social eating patterns, especially during events or celebrations.
• It's not ideal for everyone, especially those with a history of eating disorders, certain medical conditions, or unique caloric needs e.g. athletes, highly active females and pregnant women. 

What is your opinion on protein shakes and meal replacement drinks? 

Virgin Active promotes a wholefood first approach to nutrition, so whilst we wouldn't advise protein shakes and meal replacement drinks over real nutritious whole foods, we understand there can be benefits to using them. 

• Convenient – Easy to transport and quick to prepare, protein shakes often contain 20-30g protein per serving, supporting muscle repair and satiety. 
  
• Filling nutritional gaps – Useful when whole foods are unavailable, ensuring protein, carbohydrates and vitamins/minerals. 
• Regular use can be expensive compared to whole foods, especially for high-quality products.
• Hydration benefits - Often mixed with water or milk, contributing to daily fluid intake for improved physical and cognitive performance.
• Taste – may not provide the same sensory satisfaction as a balanced whole food meal.
• Wholefood comparison – Digestion, absorption and assimilation might differ, with some individuals experiencing bloating.
• Dependency risk - When used daily as a staple rather than a supplement, they might displace whole-food consumption, potentially reducing diet diversity. 

 Are there any red-flag ingredients to avoid in protein shakes? 

• Occasional use of protein or meal replacement shakes has negligible health impacts for most people. 
  
• Daily or frequent use warrants careful label reading to avoid excessive intake of additives, sugar alcohols, or synthetic ingredients, while maintaining a varied, whole-food diet for optimal nutrition. 
• Protein types (whey, casein, plant) - well-studied for benefits on muscle repair and satiety. Whey has high bioavailability, while plant-based proteins (e.g. peas, rice) are suitable for vegans but may have lower essential amino acid content.
• Artificial sweeteners - Studies generally show they are safe in moderation, with no direct harm to human health at typical doses. Some individuals report mild digestive discomfort or bloating.
• Thickening agents (Xanthan Gum) - Generally recognized as safe but may cause gastrointestinal issues in sensitive individuals with high intake.
• Natural and artificial flavourings are regulated, but sensitivity varies. Long-term effects of heavy reliance on such products are under-researched.
• Long-term reliance may reduce diet diversity and expose individuals to cumulative intake of certain additives (e.g., sweeteners, emulsifiers). 

There are plenty of books out there if you would like to find out more about ultra-processed foods, including Ultra-Processed People by Chris van Tulleken – a recommendation from the Virgin Active Head of Nutrition. 

Do you recommend taking supplements or can I get everything I need from food? 

Short answer: Vitamin D. 

• Limited sunlight in UK winters reduces the body’s ability to produce vitamin D naturally. 
  
• General recommendation: 1,000 IU daily is considered safe for most adults. 
• Higher doses may be needed for deficiency but should be guided by a healthcare professional. Test don’t guess and check levels with GP.
• Supports bone health, immune function, and overall well-being during low-sunlight months. 

Long answer: You can get plenty of vitamins and minerals from eating a varied diet but much like with vitamin D, it is best to test your levels. Once you know if you are lacking in any areas, do your research or reach out to a Virgin Active Nutrition Coach to decide whether you could alter your diet or need to introduce certain supplements. 

Are there any supplement brands you recommend? 

Yes, 33 Fuel, who are a nutrition partner. 33 Fuel produces natural sports nutrition products. 

Members simply go to the ‘Wellness Offers’ button in the ‘Rewards’ section of the VA App to access discounts on 33 Fuel products and other nutrition partners. 

What are your top energy-boosting foods for people with manual jobs? 

You need to make sure you're meeting energy needs if your day-to-day job is very active. Things you can take with you that are very portable and maybe you’ll want something warm in the winter.  

Cold Options: 

• Overnight Oats: With milk or yoghurt, nuts, seeds, and fresh or dried fruit. 
• Yoghurt with Compote: Add granola or seeds for crunch and energy. 
• Trail Mix: A mix of nuts, seeds, and dried fruits (unsweetened if possible).
• Nut Butter and Banana Wraps: Spread nut butter on a wholegrain tortilla with sliced banana.
• Hard-boiled eggs: Paired with wholegrain crackers or vegetable sticks. 

Hot Options: 

• Soup in a Thermos: Energy-dense options like lentil or sweet potato soup. 
  
• Mini Frittatas: Baked egg muffins with vegetables, cheese, and ham or tofu. 
• Sweet Potato Wedges: Pre-cooked and reheated, seasoned for flavour.
• Rice and Bean Salad: Can be eaten hot or cold with a drizzle of olive oil.
• Homemade Energy Bars: Made with oats, nut butter, honey, and dried fruits, no fridge needed. 

What do you think about replacing sweet treats with healthier or protein versions? 

If it works for you then fantastic, especially if it's something you can stick with long term. We want to avoid self-destructive thoughts around sweet treats and try not to call them bad. They're clearly not something we should be eating every day, but if they do come into your diet here and there, for me that's fine. 

What could help improve slow metabolism? 

"Slow metabolism" is nuanced and often misunderstood. While metabolic rate has genetic components, lifestyle factors play a significant role in influencing energy expenditure. 

• Whole Foods and Metabolism - No single food significantly boosts metabolism. Some foods (e.g., spicy foods or green tea) may have a very slight thermogenic effect, but the impact on overall metabolic rate is negligible. 
• Supplements - Most metabolism-boosting supplements offer minimal, if any, measurable effects and are not a reliable strategy. 
• Strength Training - Building and maintaining muscle mass increases resting metabolic rate since muscle tissue requires more energy than fat tissue. Incorporating Strength & Conditioning, Lift Club and Calisthenics into your routine is a great option for building muscle mass. Or if you are after more individual support, Virgin Active Personal Trainers can support you.
• Protein Intake - Protein has a higher thermic effect of food (TEF) compared to fats and carbohydrates, meaning your body uses more energy to digest and process protein.
• Regular Physical Activity - Beyond strength training, aerobic exercise and staying active throughout the day (e.g., walking, fidgeting) contribute to calorie burn.
• Adequate Calorie Intake - Consistently eating too few calories can lower your metabolic rate as your body conserves energy during prolonged caloric restriction. Virgin Active Nutrition Coaches can give tailored guidance to ensure you meet your nutritional needs. 

What's your view on weight reduction injections? 

Weight loss injections like Wegovy and Mounjaro offer effective options for weight management. However, it's crucial to use them under medical supervision, coupled with lifestyle modifications, to maximise benefits and minimize potential risks. 

• Common adverse effects include nausea, diarrhoea, constipation, and abdominal discomfort. 
• Without proper exercise and nutrition, there's a risk of losing muscle mass, which can lead to frailty. 
• Always consult a healthcare provider before starting weight loss medications to evaluate individual risks and benefits.
• Consult with your GP who can prescribe an NHS prescription if required. 

Is there a maximum amount of protein the body can absorb per meal? 

A recent study challenges the traditional view that the body can only utilise a limited amount of protein per meal. 

Briefly, the study found that, ingesting 100g of protein led to a greater and more prolonged (>12 hours) anabolic response compared to 25g. 

In simpler terms, eating 100 grams of protein in one meal provides a steady supply of building blocks for muscles, keeping them repaired and growing for over 12 hours. A smaller meal, like 25g, fuels muscles for a shorter time. The larger meal extends the muscle-building process significantly longer. 

Long-term outcomes for muscle growth and maintenance are more likely influenced by consistent and balanced nutrition over time. 

Instead of attempting to consume very large protein meals, most individuals might benefit more from spreading their protein intake across the day (e.g. 20-40g per meal or 0.3-0.4 g/kgBM/meal), ensuring a balanced diet that supports overall health and performance. 

If creatine makes the body store water, should it be avoided if you want to lose fat? 

Creatine is safe and beneficial during fat loss phases. It supports strength, performance, and muscle retention without hindering fat loss progress. 

Why it’s not a concern during fat loss: 

• Any water weight is temporary and stored in muscles, not fat. 
• Its performance-enhancing effects help retain muscle mass which is crucial for long-term fat loss success and maintaining metabolism. 
• It supports recovery, reducing fatigue during intense fat-loss phases. 

Sources:  

• It's found naturally in red meat, poultry, and fish (e.g. beef, salmon, herring). 
• Creatine monohydrate is the most common and well-studied form. 

What Creatine does: 

• Fuels high-intensity, short-duration activities (e.g. 0-10 seconds of explosive movement like sprints or heavy lifts). 

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