Fuel

Getting the protein your muscles need doesn’t have to be hard work. Let nutritionist Dr Rupy Aujla show you how to replenish, recover and rebuild with minimal faff and maximum taste

From doughnuts and biscuits to pasta and crisps, the muscle-building nutrient has become Big Snack’s big sell. But do all these extra grams really add up to more muscle?

What the scientists are saying… Neanderthals feasted ...

These speedy recipes are great if you are looking for something new to eat

SERVES 4 PREP 15 mins COOK 10 mins EASY 200g green beans, trimmed2 x 200-250g sirloin or rumpsteaks2 medium courgettes, sliced intoribbons or thin rounds1 tbsp olive oil, plus extra forbrushing2 tbsp

Super-fit chef Giorgio Rapicavoli powers his big lifts and long runs with this barbecued pork tenderloin