Tom Ward

6 days ago | gq-magazine.co.uk | Tom Ward

Run clubs may be obsessed with post-race flat whites and croissants but when it comes to what to eat before a run, successfully fuelling pre-lacing up your trainers requires careful consideration. From short sprint work to hours-long efforts, every run is different, meaning every breakfast, snack, and even every drink you take needs planning in advance. Get it wrong and you’re at risk of feeling too sluggish, or going off full pelt and burning out too soon.

2 weeks ago | gq-magazine.co.uk | Tom Ward |Olivia Vaile

Whether you’re working towards a sporting goal, or trying to tweak your appearance, macros play a vital role in fuelling your workouts, and helping you recover. When we talk about macros we can break it down into protein, fats and carbohydrates – each of which should be factored into our diets to the degree that our bodies, training plans, metabolism and so on demand. Carb cycling tweaks the formula slightly, asking for varying carb intakes depending on your activity levels.

2 weeks ago | gq-magazine.co.uk | Tom Ward

All products are independently selected by our editors. If you buy something, we may earn an affiliate commission. For many, chia seeds were just a great way of adding extra fibre to their overnight oats. But recently, chia seeds' benefits have gone viral, largely due to the news that Mexico’s Tarahumara ultrarunners (an Indigenous group from Chihuahua state close to the Texas border) credit the tiny seeds with superhuman feats of endurance.

2 weeks ago | gq-magazine.co.uk | Tom Ward

Want to feel better, have more energy, stop snacking, and build mass? Protein should be your go-to. But what happens if you suffer from a protein deficiency and don’t hit enough of it? Losing muscle mass is the least of our problems: there’s much more to it than that. Ignore your protein macros and you could be risking your health and mobility as you age, among other more immediate problems. What does protein do in our bodies?

1 month ago | gq-magazine.co.uk | Tom Ward

Whoever we are, whatever we’re doing, we have a measurable heart rate. It’s a pretty clear sign of being alive. But what should your heart rate be when exercising? Basic stuff here but when we exercise, our heart rate speeds up as our heart does its thing of pumping blood around the body. This process moves oxygen and other such useful substances to our muscles, where in the case of oxygen, it’s used to power working out.