By Tony Larkman | Personal Trainer

As autumn arrives, the clocks go back, daylight hours shorten and temperatures begin to fall. For those of us living in the UK, this also marks an important change in our body’s ability to produce one of its most essential nutrients: vitamin D.

Often referred to as the sunshine vitamin, vitamin D plays a vital role in maintaining healthy bones, muscles and normal immune function. Yet, despite its importance, many people are unaware that they may not be getting enough, particularly between October and March.

As a personal trainer, I spend a great deal of time discussing exercise, nutrition, recovery and healthy ageing with my clients. Vitamin D is one of those nutrients that deserves more attention, especially as we head into winter.

So, what exactly is vitamin D, why do we need it, how do we obtain it and should we all be taking a supplement?

What is vitamin D?

Vitamin D is a fat-soluble vitamin that behaves more like a hormone than a conventional vitamin.

Unlike most vitamins, which must be obtained primarily through food, our bodies can manufacture vitamin D naturally when our skin is exposed to ultraviolet B (UVB) radiation from sunlight.

Once produced in the skin or absorbed from food and supplements, vitamin D undergoes two important stages of activation:

1. The liver converts vitamin D into 25-hydroxyvitamin D, also known as calcidiol. This is the form measured in blood tests.
2. The kidneys convert it into its active hormonal form, calcitriol, which helps regulate calcium and phosphate levels throughout the body.

Vitamin D receptors are found in numerous tissues, including bone, muscle and cells of the immune system.

Its most established function is supporting calcium and phosphate regulation, but researchers have also investigated its potential influence on immune health, physical performance and several chronic diseases.

Importantly, vitamin D is essential for normal physiological function but taking more than you need does not necessarily provide additional health benefits.

Why is vitamin D particularly important during autumn and winter?

Here in Britain, our geographical location creates a seasonal problem.

The UK lies approximately between 50° and 59° north of the equator. During the autumn and winter months, the sun sits much lower in the sky.

Consequently, very little of the UVB radiation required for vitamin D production reaches our skin.

According to the NHS, between October and early March, sunlight in the UK is generally insufficient for our bodies to manufacture meaningful amounts of vitamin D.

This is an important distinction.

You can spend an hour walking outdoors on a beautiful sunny November afternoon, enjoying the fresh air and natural daylight but you will produce little or no vitamin D.

That doesn’t mean winter walks are pointless. Quite the opposite! Outdoor exercise remains beneficial for cardiovascular health, mental wellbeing, sleep and general fitness.

However, winter daylight and vitamin D production are two different things.

This seasonal limitation also affects many other northern European countries and regions at similar or higher latitudes although the precise months vary according to geographical location.

How much sunlight do we need to produce vitamin D?

Between approximately April and September, most people in the UK can produce vitamin D through exposure to sunlight.

However, there is no single scientifically reliable exposure time that applies to everyone.

Vitamin D production depends on several factors:

• Time of day and season.
• Geographical latitude.
• Skin pigmentation.
• Age.
• Cloud cover and atmospheric conditions.
• How much skin is exposed.
• Use of sunscreen.

During spring and summer, short periods outdoors with some skin exposed may be sufficient for many people.

For someone with lighter skin, this might mean several minutes to around 15 minutes of exposure on some summer days. People with darker skin may require longer exposure because melanin reduces the amount of UVB penetrating the skin.

These are broad illustrations, not recommended exposure prescriptions.

The important point is to avoid sunburn.

Although vitamin D production can occur during short periods of unprotected sun exposure, deliberately spending prolonged periods in the sun without sunscreen is not advisable.

There is no need to develop a tan, and sunburn increases the risk of skin cancer.

Sun protection should be used when needed and there is no justification for prolonged unprotected exposure simply to increase vitamin D.

Another misconception is that sunlight passing through a window provides the same benefit.

Unfortunately, ordinary window glass blocks most UVB radiation. Sitting in a sunny conservatory or beside a window will therefore not produce meaningful vitamin D.

And in Britain during October, November, December, January and February, spending longer outdoors will not compensate for the seasonal lack of effective UVB.

What does vitamin D actually do for the body?

1. Supports strong bones and teeth

One of vitamin D’s most important functions is helping the intestines absorb calcium and phosphate from the food we eat.

Both minerals are essential for maintaining healthy bones and teeth.

Without sufficient vitamin D, calcium absorption becomes less efficient, potentially compromising bone mineralisation.

Over time, severe deficiency can lead to osteomalacia in adults, a condition characterised by poorly mineralised bones, bone pain and muscle weakness.

In children, severe deficiency can cause rickets.

Vitamin D deficiency can also contribute to poor bone health and may increase fracture risk, particularly in vulnerable older adults.

However, supplementation alone is not a guaranteed way to prevent osteoporosis or fractures in otherwise healthy adults who already have adequate vitamin D levels.

Adequate dietary calcium, resistance training, weight-bearing activity and appropriate vitamin D status all contribute to maintaining skeletal health.

2. Supports normal muscle function

This is particularly relevant to anyone who exercises regularly.

Vitamin D is involved in normal muscle function and severe deficiency can cause muscle weakness, particularly affecting the muscles around the hips and thighs.

This may make everyday activities such as climbing stairs, standing from a chair or walking more difficult.

For older adults, significant weakness can contribute to reduced mobility and potentially increase the risk of falling.

Correcting a genuine vitamin D deficiency can improve deficiency-related muscle problems.

However, research does not consistently show that taking additional vitamin D improves strength, muscle mass or athletic performance in people whose vitamin D levels are already sufficient.

For athletes and regular exercisers, the objective should be to avoid deficiency rather than chase excessively high vitamin D levels.

3. Contributes to normal immune system function

Vitamin D plays a role in regulating the immune system.

Immune cells possess vitamin D receptors, and vitamin D is involved in several processes associated with immune responses.

Some research suggests supplementation may modestly reduce the risk of certain acute respiratory infections, particularly in specific populations or circumstances.

However, the findings across clinical trials have been mixed.

Vitamin D should not be regarded as a guaranteed way of preventing colds, influenza or other respiratory illnesses.

Maintaining adequate levels is sensible for normal immune function, but supplementation is not a substitute for vaccination, good nutrition, sufficient sleep and other established health measures.

4. Helps maintain physical function as we age

Ageing presents several challenges to our musculoskeletal system.

We naturally experience reductions in muscle mass, muscle strength and, in some individuals, bone density.

Resistance training and adequate protein intake remain fundamental to maintaining strength and independence.

Vitamin D also plays a supporting role by maintaining normal calcium metabolism, bone health and muscle function.

Older adults are particularly vulnerable to deficiency because their skin becomes less efficient at producing vitamin D and they may spend less time outdoors.

For someone already deficient, correcting vitamin D levels is an important part of maintaining musculoskeletal health.

But vitamin D supplementation should complement, rather than replace, a properly structured exercise programme.

5. What about mood, depression and fatigue?

Vitamin D has also attracted considerable interest in relation to mood, fatigue and seasonal wellbeing.

Some observational studies have found associations between low vitamin D levels and depression or fatigue.

However, an association does not prove that low vitamin D is the cause.

Large clinical trials have not consistently demonstrated that supplementation prevents depression or improves mood in people without deficiency.

Similarly, vitamin D is not an established treatment for seasonal affective disorder (SAD).

Nevertheless, significant vitamin D deficiency can contribute to tiredness and muscle symptoms, and correcting it is appropriate when clinically indicated.

If you experience persistent fatigue, low mood or unexplained weakness, it is important not to assume vitamin D is the sole explanation.

What happens if your vitamin D levels are too low?

Vitamin D deficiency can develop gradually and may initially cause no obvious symptoms.

When deficiency becomes more pronounced, possible consequences include:

• Muscle weakness, particularly around the hips and thighs.
• Bone pain or tenderness.
• Difficulty climbing stairs or rising from a seated position.
• Osteomalacia in adults.
• Rickets in children.
• Increased risk of falls or fractures in some vulnerable individuals.

Tiredness and general aches may also occur although these symptoms are nonspecific and can have many other causes.

Long-standing deficiency can have serious consequences for bone health.

The good news is that vitamin D deficiency is generally treatable although the appropriate dose depends on its severity and the individual’s medical circumstances.

Who is most at risk of vitamin D deficiency?

Although anyone living in Britain can experience low vitamin D levels, certain groups are particularly vulnerable.

These include people who:

• Have darker skin pigmentation.
• Spend most of their time indoors.
• Regularly cover most of their skin when outdoors.
• Are older, particularly those with limited mobility.
• Live in residential care or are housebound.
• Have medical conditions affecting nutrient absorption such as coeliac disease or Crohn’s disease.
• Have undergone certain forms of weight-loss surgery.
• Have significant liver or kidney disease.
• Take medications that interfere with vitamin D metabolism.

For people in these higher-risk groups, the NHS recommends considering vitamin D supplementation throughout the year rather than only during winter.

How much vitamin D should we take?

The NHS recommends that adults and children over four years old should consider taking 10 micrograms (400 international units – IU) of vitamin D daily during autumn and winter.

This is the standard UK public health recommendation.

Vitamin D supplements may be labelled in either micrograms (µg) or international units (IU).

The conversion is straightforward:

What do I personally take?

I take a daily vitamin D3 supplement containing 25 micrograms (1,000 IU) of cholecalciferol.

This is higher than the standard NHS recommendation of 400 IU but remains within the range generally considered safe for most healthy adults.

Indeed, UK public health guidance has previously identified 1,000 IU products as a suitable alternative where 400 IU supplements are unavailable.

However, that does not mean 1,000 IU is necessary or superior for everyone.

For most healthy adults, 400 IU daily is sufficient to follow the NHS winter supplementation advice.

Individual requirements may vary, especially where a deficiency has been diagnosed.

The general adult upper limit is 100 micrograms (4,000 IU) daily but this is a safety limit, not a recommended target.

Taking large doses over prolonged periods can cause excessive calcium accumulation in the blood, potentially damaging the kidneys and other organs.

More is not always better.

Vitamin D2 versus vitamin D3: what’s the difference?

When buying supplements, you may notice different forms of vitamin D.

The two main forms are vitamin D2 and vitamin D3.

Vitamin D2 – Ergocalciferol

Vitamin D2 is commonly derived from fungi including mushrooms exposed to ultraviolet light.

It can increase vitamin D levels and is suitable for vegans.

However, studies generally suggest it is less effective than vitamin D3 at raising and maintaining blood concentrations of 25-hydroxyvitamin D, particularly over time.

Vitamin D3 – Cholecalciferol

Vitamin D3 is the same form produced naturally in our skin following UVB exposure.

Most conventional D3 supplements are derived from lanolin, a substance obtained from sheep’s wool.

Vegan vitamin D3 supplements are also available, commonly derived from lichen.

Research generally indicates that vitamin D3 is more effective than vitamin D2 at increasing circulating vitamin D levels.

For this reason, D3 is often a practical first choice.

Tablets, capsules, sprays or drops?

Vitamin D is available in several formats including tablets, softgel capsules, oral sprays and liquid drops.

All can be effective when they provide an appropriate dose.

Because vitamin D is fat-soluble, taking it with a meal containing some fat may improve absorption.

However, there is no convincing evidence that an expensive spray or specialist preparation is automatically better than a conventional tablet or capsule.

Consistency and appropriate dosing matter more than marketing claims.

Can we obtain enough vitamin D from food?

Vitamin D occurs naturally in relatively few foods.

This is one reason supplementation is particularly useful during winter.

Some of the best dietary sources include:

Oily fish is particularly useful because it also provides omega-3 fatty acids and high-quality protein.

Eggs contribute smaller quantities while fortified foods can help increase daily intake.

An important point for UK consumers is that ordinary cow’s milk is generally not fortified with vitamin D unlike milk sold in some other countries.

Although a balanced diet is essential for good health, obtaining enough vitamin D from food alone can be difficult.

This is precisely why UK public health authorities recommend considering supplementation during the darker months.

Should you ask your GP to check your vitamin D levels?

This is a question I am frequently asked about nutritional supplements.

Vitamin D status can be assessed through a blood test measuring 25-hydroxyvitamin D, usually abbreviated to 25(OH)D.

Results are generally reported in nanomoles per litre (nmol/L) in the UK.

As a broad guide:

These are broad clinical interpretations and thresholds vary between guidelines.

The UK Scientific Advisory Committee on Nutrition recommends preventing levels from falling below 25 nmol/L to protect musculoskeletal health.

Does everyone need a blood test?

No.

Routine vitamin D testing is not generally recommended for otherwise healthy people simply because winter is approaching.

If you feel well and are following standard supplementation guidance, a blood test is usually unnecessary.

However, discussing testing with your GP may be appropriate if you have:

• Persistent unexplained bone pain or significant muscle weakness.
• Suspected osteomalacia or another metabolic bone condition.
• A medical condition affecting vitamin D absorption or metabolism.
• Recurrent low-trauma fractures or other relevant clinical concerns.
• A condition or treatment that requires medical monitoring of vitamin D.

A GP can determine whether testing is appropriate and whether other investigations are needed.

If a significant deficiency is identified, treatment may involve a medically supervised higher-dose replacement regimen rather than an ordinary daily supplement.

I would not recommend routinely paying for vitamin D blood tests without a clinical reason.

For most people, following established NHS guidance is a more practical approach.

Can you take too much vitamin D?

Yes.

Unlike some water-soluble vitamins, vitamin D is stored in body tissues and excessive supplementation can lead to toxicity.

Taking very high doses over time may cause hypercalcaemia, where calcium levels in the blood become abnormally elevated.

Possible symptoms include nausea, constipation, excessive thirst, frequent urination, weakness and confusion.

Severe cases can cause kidney damage and other complications.

Vitamin D toxicity is generally associated with excessive supplementation rather than ordinary dietary intake or sunlight exposure.

Adults should not exceed 4,000 IU (100 µg) daily unless specifically directed and monitored by a doctor.

People with certain medical conditions including some kidney disorders, high calcium levels or sarcoidosis should seek medical advice before supplementing.

It is also worth checking multivitamins and other supplements to avoid unintentionally taking overlapping doses.

Does vitamin D improve sporting performance?

As a personal trainer and competitive rower, I find this area particularly interesting.

Vitamin D has been investigated in relation to muscular strength, endurance performance, recovery, inflammation and injury risk.

There are plausible physiological reasons why adequate vitamin D status is important for athletes.

However, the clinical evidence needs to be interpreted carefully.

For someone who is deficient, correcting that deficiency is important for normal muscle and bone function.

But for athletes who already have adequate levels, research has not consistently demonstrated improvements in VO₂ max, maximal strength, endurance performance or recovery simply by taking additional vitamin D.

It would therefore be misleading to describe vitamin D as a performance-enhancing supplement.

My approach is to regard vitamin D as part of the foundations of good health rather than a shortcut to improved athletic performance.

The priorities remain consistent training, appropriate recovery, sufficient energy intake, good nutrition and adequate sleep.

Vitamin D helps ensure the body has the nutrients it needs to function normally.

My recommendations for the autumn and winter months

For most healthy adults living in the UK, the practical advice is relatively straightforward.

1. Consider taking 400 IU (10 µg) of vitamin D daily between October and March in accordance with NHS guidance.
2. If you are at higher risk of deficiency, consider supplementation throughout the year.
3. Vitamin D3 is a sensible supplement choice although vitamin D2 is also effective.
4. Include vitamin D-rich foods such as oily fish, eggs and fortified products in your diet.
5. Continue exercising outdoors throughout winter for the numerous benefits of natural daylight, fresh air and physical activity.
6. Don’t assume winter sunshine provides sufficient UVB to manufacture vitamin D.
7. Speak to your GP if you have symptoms or medical conditions that might warrant testing.
8. Avoid unnecessarily high supplement doses.

Final thoughts

Vitamin D is one of those nutrients that is easy to overlook until levels become too low.

Its importance for calcium absorption, bone health and normal muscle function is well established.  Plus it also contributes to the normal functioning of the immune system.

For those of us living in Britain, the seasonal reduction in UVB sunlight makes autumn and winter supplementation a sensible, inexpensive and evidence-based precaution.

Personally, I take 1,000 IU of vitamin D3 daily, although the standard NHS recommendation of 400 IU is sufficient for most healthy adults following general winter guidance.

As with so many aspects of health and fitness, the objective is not to take as much as possible but to ensure we are getting enough.

Whether you’re an athlete, someone who enjoys regular exercise or simply looking to maintain strength, mobility and good health as you get older, adequate vitamin D should form part of your overall approach to wellbeing.

Good health is built on consistent habits, not miracle supplements. Vitamin D is one small but important part of that picture.

Tony Larkman
Personal Trainer

Disclaimer: This article provides general health and nutritional information and is not a substitute for individual medical advice. Anyone with an existing medical condition, suspected deficiency or concerns about supplementation should consult an appropriate healthcare professional.

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Organic High-Protein Recovery Bars (Naturally Sweetened)

Course Snack

Cuisine Healthy / Sports Nutrition

Keyword High Protein Bars, Homemade Protein Bars, Organic Protein Bar, Protein Bars, Recovery Snack

Prep Time 15 minutes minutes

1 hour hour

Total Time 1 hour hour 15 minutes minutes

Servings 12 bars

Calories 225kcal

Equipment

• Food processor or blender
• large mixing bowl
• Silicone spatula
• Kitchen scales
• Loaf tin or 20cm square tin
• baking parchment

Ingredients

Dry ingredients

• 240 g Organic Protein Company Grass-Fed Whey Protein (Natural)
• 120 g organic oat flour (or blend organic porridge oats)
• 80 g ground almonds
• 40 g chia seeds
• 30 g organic cacao powder
• 1 tsp ground cinnamom
• ¼ tsp sea salt

Wet ingredients

• 180 g organic smooth almond butter (or peanut butter)
• 120 g Medjool dates, pitted
• 60-80 ml organic whole milk
• 1 tsp vanilla extract

Optional Extras

• 30 g chopped walnuts
• 20 g pumpkin seeds
• 1 zest of organic orange
• 20 g freeze-dried raspberry powder
• 30 g chopped 90-100% dark chocolate

Instructions

• Line a loaf tin or square baking tin (approximately 20cm x 20cm) with baking parchment.
• Soak the Medjool dates in warm water for 10 minutes if they are firm. Drain well.
• Blend the dates with the almond butter, vanilla and milk until smooth.
• In a large mixing bowl combine the whey protein, oat flour, ground almonds, flaxseed, chia seeds, cacao powder, cinnamon and sea salt.
• Pour the wet mixture into the dry ingredients.
• Mix thoroughly until a firm dough forms.
• If the mixture feels too dry, add a tablespoon of milk at a time.
• Fold in any optional ingredients.
• Press firmly into the prepared tin using the back of a spoon.
• Refrigerate for at least 2 hours until firm.
• Slice into 12 equal bars.
• Store refrigerated.

Notes

Nutrition (Approximate Per Bar)

• Calories: 225 kcal
• Protein: 23g
• Carbohydrates: 13g
• Sugars: 6g
• Fibre: 6g
• Fat: 10g
• Saturated Fat: 1.5g
• Sodium: 120mg

 

• Keeps in the fridge for up to 7 days.
• Freeze individually for up to 3 months.
• Remove from the freezer around 20 minutes before eating.
• Excellent after endurance or strength trainin
  

  Recipe Tips

  Use fresh Medjool dates for the softest texture.
  Press the mixture firmly into the tin to stop the bars crumbling.
  For a firmer bar, refrigerate overnight before slicing.
  Wrap bars individually for an easy grab-and-go snack.

  Frequently Asked Questions

  Can I make these vegan?

  Yes. Replace the whey protein with a high-quality plant protein such as pea and brown rice protein and use oat milk.

  Can I bake them?

  No. This recipe is designed as a no-bake bar. Baking can dry out the protein and alter the texture.

  Can I reduce the carbohydrates?

  Yes. Reduce the dates to 80g and increase the almond butter slightly. The bars will be less sweet but lower in sugar.

  Can children eat these?

  Yes, although they are designed as a high-protein sports snack. They make an excellent healthy alternative to many shop-bought cereal bars.

  Are these good after exercise?

  Yes. Each bar provides approximately 23g of high-quality protein, enough to maximise muscle protein synthesis in most adults, alongside carbohydrates to support glycogen replenishment.

  

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Healthy No-Bake Protein Balls

These healthy no-bake protein balls are packed with natural ingredients, high in protein and ready in just 10 minutes. Perfect as a healthy snack, post-workout fuel or lunchbox treat.

Course Snack

Cuisine British, healthy, International

Keyword Dairy Free Protein Balls, Easy Protein Balls, Energy Balls, Fitness Nutrition, Healthy Protein Balls, Healthy Snack Recipe, Healthy Snacks, High Protein Snack, Homemade Protein Balls, Meal Prep Snacks, Natural Protein Balls, No Bake Protein Balls, Nuzest Protein, Plant Protein Recipe, Post Workout Snack, protein balls, Protein Energy Balls, Protein Smack, Rowing Nutrition, Sports Nutrition

Prep Time 10 minutes minutes

Chill Time 30 minutes minutes

Total Time 10 minutes minutes

Servings 12 protein balls

Calories 130kcal

Ingredients

• 150 g rolled oats
• 100 g natural peanut butter
• 80 g finely chopped dates (pitted)
• 60 g honey (or maple syrup for vegan option)
• 30 g 30g Clean Lean Protein (Nuzest) (vanilla works particularly well)
• 20 g chia seeds
• 20 g flaxseed
• 1-2 tbsp water or unsweetened almond milk add until texture is right
• 1 tsp vanilla extract
• 1 pinch salt

Instructions

• Place the oats, Nuzest protein powder, chia seeds and ground flaxseed into a large mixing bowl.
• Add the peanut butter, honey and chopped dates.
• Stir thoroughly until everything is well combined and begins to form a sticky mixture.
• If the mixture feels too dry or crumbly, add 1 tablespoon of water or almond milk and mix again. Add a little more if needed.
• Using your hands, roll the mixture into 12 evenly sized balls.
• Place the protein balls onto a tray or plate lined with baking paper.
• Refrigerate for 30 minutes to firm up.
• Store in an airtight container in the fridge for up to 7 days or freeze for up to 3 months.

Notes

Tony's PT Tip - These work brilliantly: Before a Zone 2 rowing session. Immediately after threshold or VO₂max work. As a healthy afternoon snack instead of biscuits or chocolate. Each ball provides approximately: 13

0 kcal 6-7g protein 14g carbohydrates 7g fat 3g fibre. For an even higher-protein version, increase the Nuzest to 40g and reduce the oats slightly to 140g. This pushes protein closer to 8g per ball while maintaining a good texture.

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How To Improve Your 2K Row Time: The Complete Training Guide

If you’ve ever completed a 2K rowing test, you’ll know one thing:

It’s brutal.

The 2,000-metre row is the benchmark distance used by rowing clubs, universities, national teams and indoor rowing competitions worldwide. It’s short enough to require high power output, yet long enough to demand exceptional aerobic fitness, pacing strategy and mental resilience.

Whether you’re aiming to break 8 minutes, 7 minutes, 6 minutes or simply set a personal best, improving your 2K row time requires more than simply rowing harder. The fastest athletes follow a structured rowing training programme that develops aerobic fitness, threshold power, VO₂ max and race-specific performance.

As a former World Indoor Rowing Champion, Personal Trainer, Coach and Oarsman of over 40 years, I’ve worked with athletes ranging from complete beginners to experienced competitors. One lesson consistently stands out:

The athletes who improve the fastest are rarely the ones who train the hardest. They’re the ones who train the smartest.

Why The 2K Row Is So Challenging

The 2K event sits in a unique physiological zone.

Unlike a marathon, which relies heavily on aerobic fitness, or a 100-metre sprint which relies almost entirely on power, the 2K requires both systems to work together.

Success depends on:

• Aerobic fitness
• Lactate threshold
• VO2 max
• Muscular endurance
• Strength and power
• Race pacing
• Technical efficiency
• Mental toughness

The challenge is that every athlete has a different profile.

One rower may have excellent endurance but lack power.

Another may have impressive strength but struggle to maintain pace in the second half of the race.

This is why generic training plans often stop producing results after the beginner stage.

The Biggest Mistake Most Rowers Make

Many athletes spend too much time training in the middle.

Not easy enough to recover.

Not hard enough to improve.

Every training session starts to feel like a race.

While this approach feels productive, it often leads to stagnation.

Effective 2K preparation requires purpose behind every session.

Every workout should have a specific objective within the overall training programme.

The Foundation: Zone 2 Training (UT2)

The majority of successful rowing programmes are built on a strong aerobic foundation.

Zone 2 training, often referred to as UT2 within rowing, develops the aerobic engine that supports all higher-intensity work.

Benefits include:

• Improved aerobic efficiency
• Enhanced recovery
• Increased training capacity
• Better fat utilisation
• Improved cardiovascular fitness

Many athletes underestimate the importance of this type of training because it doesn’t feel particularly hard.

However, aerobic development forms the foundation upon which faster rowing performances are built.

Without it, higher-intensity sessions become increasingly difficult to recover from.

Threshold Training: The Missing Link

Once a solid aerobic base has been established, threshold training becomes increasingly important.

Threshold work typically sits around Zone 4 intensity.

These sessions help improve your ability to sustain a high pace while managing lactate accumulation.

For many athletes, improvements in threshold fitness can produce significant gains in 2K performance.

The exact volume, frequency and progression of threshold work will depend on the athlete’s physiology, training history and competition goals.

This is where individualisation becomes essential.

VO2 Max Training: Raising Your Ceiling

If threshold training teaches the body to sustain a high pace, VO2 max training helps raise the ceiling altogether.

Zone 5 training targets maximal oxygen uptake and develops the ability to perform at very high intensities.

These sessions are often physically demanding and require careful integration within the broader training plan.

Too little and progress may stall.

Too much and recovery becomes compromised.

The art lies in balancing these sessions with lower-intensity work.

Race Pace Training: Preparing For The Real Event

As competition approaches, race-specific sessions become increasingly important.

The goal is to teach the body and mind exactly what race pace feels like.

Many athletes make the mistake of introducing race pace work too early or performing too much of it.

Race pace training is highly effective when appropriately timed within a periodised programme.

The closer you get to competition, the more specific your training should become.

The further away from competition, the more emphasis should be placed on developing the underlying physical qualities that support performance.

Why Strength Training Matters

Many rowers think rowing alone is enough.

In reality, strength training often plays a critical role in performance development.

A stronger athlete can typically produce more force per stroke.

The challenge is identifying what type of strength training is appropriate.

This is where age, training history and physiology become important.

For example, as I’ve progressed through my own athletic career, maintaining muscle mass has become increasingly important.

As we age, resistance training and hypertrophy work can help offset age-related muscle loss while supporting rowing performance.

A younger athlete may not require the same emphasis.

Their priorities may instead focus on maximising power development or increasing training volume.

The same programme is unlikely to produce optimal results for both athletes.

Why One Size Doesn’t Fit All

One of the biggest misconceptions in rowing is that everyone should follow the same programme.

This simply isn’t true.

Every athlete responds differently to training.

Some athletes maintain fitness easily but lose strength quickly.

Others maintain strength naturally but require greater focus on aerobic conditioning.

Some recover rapidly from high-intensity sessions.

Others need more recovery between demanding workouts.

Even athletes with identical 2K times can require completely different training approaches.

When I design programmes, I consider:

• Age
• Training history
• Recovery capacity
• Strength profile
• Aerobic development
• Competition schedule
• Lifestyle commitments
• Performance goals

This individualisation becomes increasingly important as athletes move beyond the beginner stage.

The Importance Of Periodisation

One of the most overlooked elements of rowing performance is periodisation.

Periodisation simply means organising training into phases, each with a specific purpose.

Different phases focus on developing different physical qualities.

Rather than trying to improve everything simultaneously, training emphasis changes throughout the year.

This allows athletes to:

• Build fitness systematically
• Avoid burnout
• Peak for important competitions
• Improve recovery
• Continue progressing long term

Without structure, many athletes end up training hard year-round and never reach their true potential.

How Beginners Should Approach Training

For beginner rowers, a structured foundation programme is often enough to produce significant improvements.

The focus should be on:

• Learning proper technique
• Building aerobic fitness
• Establishing consistency
• Developing strength
• Improving movement efficiency

At this stage, generic frameworks can work reasonably well.

The biggest gains often come from simply training consistently and avoiding common mistakes.

When Bespoke Coaching Becomes Essential

As performance improves, progress becomes less straightforward.

Athletes often reach a plateau where doing more work no longer produces better results.

This is typically the point where personalised coaching provides the greatest value.

A tailored programme can identify:

• Limiting factors
• Recovery requirements
• Appropriate training distribution
• Competition preparation strategies
• Individual strengths and weaknesses

Rather than guessing what might work, training becomes targeted and purposeful.

Final Thoughts

Improving your 2K row time isn’t about finding a magic workout.

It’s about developing the right physiological qualities at the right time, in the right amounts while allowing adequate recovery.

Aerobic development, threshold work, VO2 max training, strength training and race-specific preparation all have their place.

The challenge is knowing how to combine them effectively for your individual needs.

The reality is that no two athletes are the same.

What works brilliantly for one rower may be completely inappropriate for another.

That’s why the most successful programmes are not copied from the internet—they’re built around the athlete.

If you’re serious about improving your 2K performance, whether you’re chasing your first benchmark or preparing for competition, a personalised training programme can help you progress faster, recover better and achieve your full potential.

Frequently Asked Questions About Improving Your 2K Row Time

How can I improve my 2K row time?

Improving your 2K row time requires a combination of aerobic fitness, threshold training, VO₂ max development, strength training, race pace preparation and adequate recovery. The most effective programmes are structured and individualised to the athlete.

How long does it take to improve a 2K row time?

Most athletes see measurable improvements within 6–12 weeks of structured training. Progress depends on your starting fitness, experience level, recovery capacity and consistency.

What is a good 2K rowing time?

A good 2K rowing time varies according to age, sex, body weight and experience. The most important benchmark is continuous improvement against your own previous performances.

How often should I train for a 2K row?

Most rowers benefit from 3–6 training sessions per week. The ideal frequency depends on your goals, available training time and ability to recover between sessions.

Does strength training improve rowing performance?

Yes. Strength training can increase force production, improve power output and support better rowing performance. For masters athletes, it can also help preserve muscle mass and maintain overall athleticism.

What is the best heart rate zone for rowing fitness?

There is no single best zone. Successful rowing programmes use a combination of Zone 2 aerobic training, threshold work, VO₂ max intervals and race-specific sessions to develop all aspects of performance.

Should I do race pace sessions all year round?

Not usually. Race pace training becomes more important as competition approaches. Earlier phases of training often focus more on aerobic development, strength and threshold work before introducing more race-specific sessions.

Why do some rowers improve faster than others?

Every athlete responds differently to training. Genetics, age, recovery capacity, training history, lifestyle and physiology all influence how quickly someone improves and what type of training works best for them.

Is one rowing training plan suitable for everyone?

No. While generic plans can work for beginners, more experienced athletes usually benefit from a personalised approach. Individual factors such as age, physiology, recovery needs and performance goals should influence programme design.

Can athletes over 50 still improve their 2K row time?

Absolutely. Many masters athletes continue to achieve personal bests well into their 50s, 60s and beyond. Success often comes from balancing fitness development, strength training and recovery more carefully than younger athletes.

Ready To Improve Your 2K Row Time?

If you’d like a personalised indoor rowing programme designed around your physiology, experience level, goals and lifestyle, get in touch today.

Together we’ll build a plan that helps you row faster, train smarter and unlock your next personal best.

The post How To Improve Your 2K Row Time appeared first on Tony Larkman.

Many people accept muscle loss as an unavoidable part of ageing.

They notice everyday tasks becoming harder. Carrying shopping bags feels heavier. Climbing stairs leaves them breathless. Strength disappears, energy drops and body fat gradually increases.

The truth is that while age-related muscle loss is common, it is not inevitable.

As a Personal Trainer in Bath, one of the most common concerns I hear from clients over 50 is:

“Am I too old to build muscle?”

The answer is a resounding no.

Research consistently shows that adults can build significant amounts of muscle well into their 60s, 70s and beyond when they combine progressive strength training with proper nutrition.

In this article, we’ll explore why muscle loss occurs, what the science says and the practical steps you can take to reverse it.

What Is Sarcopenia?

The medical term for age-related muscle loss is sarcopenia.

Sarcopenia refers to the gradual decline in muscle mass, strength and physical function that occurs as we age.

Research shows that adults begin losing muscle mass at approximately 3–8% per decade from around the age of 30, with the rate accelerating after age 60. Losses in muscle strength may occur even faster.

A landmark review published in the journal Current Opinion in Clinical Nutrition and Metabolic Care described sarcopenia as one of the major causes of functional decline and loss of independence in older adults.

Common Signs of Sarcopenia

• Reduced strength
• Difficulty lifting objects
• Slower walking speed
• Poor balance
• Increased body fat
• Reduced energy levels
• Greater risk of falls and injury

If left unchecked, sarcopenia can significantly affect quality of life.

The good news?

It is highly responsive to exercise and nutrition.

Why Do We Lose Muscle As We Age?

Several factors contribute to muscle loss:

1. Reduced Physical Activity

Many adults become less active as they age.

Less movement means fewer signals telling the body to maintain muscle tissue.

2. Anabolic Resistance

Ageing muscles become less responsive to both protein intake and exercise.

Scientists refer to this as “anabolic resistance”, meaning older adults require a stronger stimulus from both training and nutrition to maximise muscle protein synthesis.

3. Lower Protein Intake

Many older adults simply do not consume enough high-quality protein.

This makes it harder to maintain and repair muscle tissue.

4. Hormonal Changes

Natural declines in testosterone, growth hormone and other anabolic hormones can influence muscle maintenance.

5. Poor Sleep and Recovery

Recovery becomes increasingly important as we age.

Chronic stress and poor sleep can accelerate muscle loss and impair recovery.

The Most Effective Way to Build Muscle After 50

If there is one intervention consistently supported by research, it is resistance training.

A large systematic review found that resistance training significantly improves muscle strength, muscle mass and physical function in older adults with age-related muscle loss.

In simple terms:

Your muscles respond to challenge regardless of your age.

When you progressively overload muscles through strength training, the body adapts by becoming stronger and more resilient.

The Best Strength Training Exercises for Over 50s

Focus on large compound movements:

• Squats
• Deadlifts
• Rows
• Chest presses
• Step-ups
• Lunges
• Overhead presses
• Resistance band exercises

You don’t need complicated workouts. You need consistency.

For most adults, 2–4 strength training sessions per week is enough to stimulate meaningful improvements.

Protein: The Missing Piece for Many Adults Over 50

Training provides the stimulus.

Protein provides the building blocks.

Current evidence suggests older adults may benefit from protein intakes of approximately 1.0–1.2 grams per kilogram of body weight daily, with some active individuals requiring more.

For example:

• 70kg adult = 70–84g protein daily
• 80kg adult = 80–96g protein daily
• 90kg adult = 90–108g protein daily

Excellent protein sources include:

• Chicken
• Turkey
• Fish
• Eggs
• Greek yoghurt
• Cottage cheese
• Lean beef
• Tofu
• Lentils
• Whey protein

Interestingly, research suggests that protein supplements alone are unlikely to produce substantial increases in muscle mass without an appropriate training stimulus. While protein provides the building blocks for muscle repair and growth, resistance training provides the signal that tells the body to build new muscle tissue. Studies consistently show that the greatest improvements in muscle mass and strength occur when adequate protein intake is combined with a structured strength training programme.

A 2022 systematic review found that protein supplementation only improved muscle strength when combined with resistance training. The researchers concluded that “concurrent use of resistance training is essential” for protein supplementation to increase muscle strength.

Tagawa et al., Sports Medicine – Open (2022).

The Importance of Balance and Mobility

Muscle strength is only part of the equation.

Balance and mobility become increasingly important after 50.

Recent evidence suggests combining resistance training with balance-focused exercise can improve walking speed, physical function and overall independence in older adults.

Simple additions such as:

• Single-leg stands
• Farmer carries
• Step-ups
• Walking
• Mobility drills

can significantly improve long-term movement quality.

A 2021 review published in Age and Ageing found that exercise programmes incorporating balance and functional training significantly reduced fall rates in older adults.

Source: Sherrington C, Fairhall N, Wallbank G, et al. Exercise for preventing falls in older people living in the community.Cochrane Database of Systematic Reviews (2019).

Can You Really Build Muscle After 60 or 70?

Absolutely.

Research repeatedly demonstrates that older adults can increase strength and improve muscle function through structured resistance training programmes.

One of my favourite quotes from the scientific literature is:

“Resistance training can help older people gain muscle strength.”

That’s not marketing hype. That’s evidence.

I’ve personally seen clients in their 50s, 60s and 70s become stronger, leaner and more confident than they were a decade earlier.

Five Steps to Start Building Muscle After 50 Today

1. Strength Train Two to Four Times Per Week

Prioritise resistance training.

2. Eat Protein At Every Meal

Aim for high-quality protein sources throughout the day.

3. Walk Daily

Walking supports recovery, cardiovascular health and calorie expenditure.

4. Prioritise Sleep

Recovery drives adaptation.

5. Work With a Qualified Personal Trainer

A structured programme tailored to your needs can dramatically accelerate results while reducing injury risk.

Final Thoughts

Muscle loss after 50 is common, but it is not inevitable.

The combination of progressive strength training, adequate protein intake, quality recovery and consistent movement can help reverse many of the effects traditionally associated with ageing.

Whether your goal is to stay independent, improve your health, lose body fat or simply feel stronger, the message from the scientific literature is clear:

Your body remains remarkably adaptable throughout life.

It’s never too late to start.

If you’re looking for expert guidance on strength training, healthy ageing and building muscle after 50, get in touch with Tony Larkman Personal Training in Bath and discover what your body is still capable of achieving.

The post Stronger After 50 appeared first on Tony Larkman.

Trying to lose fat but unsure whether to row or run?

Both rowing and running can support fat loss, but they’re not equally effective for everyone.

The best option depends on:

• Your goals
• Injury history
• Time availability
• Training experience

Let’s break it down.

Calorie Burn: Which Burns More?

At a similar effort level, both rowing and running can burn a comparable number of calories.

However:

• Running typically burns more per minute
• Rowing often burns more per session, as it’s easier to sustain for longer

Why?

Rowing is:

• Lower impact
• Less fatiguing on joints
• Easier to maintain for longer durations

Research comparing ergometer and treadmill exercise shows similar energy expenditure when intensity is matched, but rowing distributes the workload across more muscle mass.

Muscle Involvement & Body Composition

Rowing

• Full-body movement (~80–85% muscle mass)
• Includes a resistance component
• Helps maintain lean mass

Running

• Primarily lower body
• Limited upper body involvement
• Less resistance-based

Why this matters:

Fat loss isn’t just about weight — it’s about body composition.

Rowing has an advantage because:

• Greater muscle activation increases training stimulus
• Lean mass is better preserved during fat loss

Injury Risk & Sustainability

Running:

• Higher impact forces (2–3× bodyweight per step)
• Increased risk of:
  • Shin splints
  • Knee pain
  • Overuse injuries

Rowing:

• Low impact
• Smooth, controlled movement
• Lower joint stress

Long-term fat loss depends on consistency — and consistency is easier when you’re not dealing with injuries.

Time Efficiency

Running:

• Simple and accessible
• Easy to perform anywhere

Rowing:

• Higher full-body demand
• More efficient stimulus per session

If you’re short on time, rowing often delivers more return per minute.

Which Is Better for Fat Loss?

Here’s the honest answer:

Neither is inherently superior, but rowing is often more effective for most people.

Rowing is better if you:

• Want full-body training
• Have joint issues
• Prefer structured workouts
• Want to combine strength and cardio

Running is better if you:

• Enjoy it (this matters more than people think)
• Need something accessible anywhere
• Tolerate higher impact well

The Best Approach (What Actually Works)

You don’t need to choose one exclusively.

A smart fat loss plan might include:

• Rowing for structured, low-impact conditioning
• Strength training to preserve muscle
• Optional running if tolerated and enjoyable

The goal is a balanced, sustainable system.

Don’t Forget Nutrition

A consistent energy deficit is required.

Key principles:

• Prioritise protein intake
• Maintain strength training
• Avoid extreme calorie restriction

Guidelines from the International Society of Sports Nutrition highlight the importance of protein intake and resistance training for maintaining lean mass during fat loss. This is particularly important during fat loss, where maintaining lean mass directly impacts long-term results.

So… Row or Run?

If your goal is:

• Sustainable fat loss
• Lower injury risk
• Better body composition

Rowing is often the smarter choice.

But the best training plan is one you can:

• Stick to
• Progress
• Recover from

Want Help Structuring Your Training?

If you’re:

• Unsure how to combine rowing, strength training and nutrition
• Plateauing despite consistent effort
• Or dealing with injuries from running

Apply for personalised coaching and a structured training plan here

You may also find helpful:

• The Indoor Rower Training → your rowing article
• The Indoor Rower Podcast → your podcast page

Key Takeaways

• Both rowing and running can support fat loss
• Rowing offers a full-body, lower-impact alternative
• Injury risk and consistency are key factors
• Nutrition and strength training underpin results

The post Rowing vs Running for Fat Loss: Which Is More Effective? appeared first on Tony Larkman.

But if you’re training regularly, especially at high intensity or for longer durations, hydration is only part of the picture. What really determines performance, recovery and how you feel during training is your electrolyte balance.

Electrolytes are essential minerals that carry an electric charge and play a critical role in fluid balance, muscle contraction and nerve function. When you sweat, you don’t just lose water, you lose these minerals too.

Failing to replace them properly can lead to fatigue, cramping, reduced performance and slower recovery.

What Are Electrolytes?

Electrolytes are minerals found in your body fluids that help regulate key physiological processes. The main electrolytes involved in exercise and recovery include:

• Sodium
• Potassium
• Magnesium
• Calcium

Each one plays a specific role in keeping your body functioning optimally during and after training.

Why Electrolytes Are Important After Training

According to the American College of Sports Medicine, the goal after exercise is to replace both fluid and electrolyte losses to restore proper hydration and support performance

During exercise, especially in warm environments or high-intensity sessions, sweat loss can be significant. Sweat contains both water and electrolytes, primarily sodium, but also smaller amounts of potassium, calcium and magnesium.

Research shows that losing as little as 2% of body weight through dehydration can negatively impact performance, cognitive function, and endurance (Sawka et al., 2007).

However, simply replacing fluids without electrolytes can dilute blood sodium levels, potentially leading to hyponatremia, a condition that impairs muscle and nerve function.

This is why effective recovery is not just about rehydrating. It’s about restoring electrolyte balance.

For example, in longer endurance events like a half marathon, electrolyte losses can be substantial. In my experience running the Bath Half Marathon, proper hydration with electrolytes was key to maintaining performance and recovering effectively afterwards.

The Role of Each Key Electrolyte

Sodium: The Primary Electrolyte Lost in Sweat

Sodium is the most important electrolyte when it comes to hydration.

It helps regulate fluid balance by controlling how much water is retained in and around your cells. It also plays a key role in nerve transmission and muscle contraction.

When sodium levels drop:

• Fatigue and reduced performance
• Increased risk of cramps
• Dizziness or lightheadedness

Replacing sodium after training helps your body retain the fluids you consume, making rehydration more effective.

Potassium: Supporting Muscle and Heart Function

Potassium works closely with sodium to maintain fluid balance and is essential for proper muscle contraction.

It also contributes to:

• Heart rhythm regulation
• Prevention of muscle weakness
• Cellular recovery processes

Magnesium: Recovery, Relaxation, and Muscle Function

Magnesium is involved in over 300 enzymatic reactions, particularly those related to energy production and muscle function.

Key roles include:

• Muscle relaxation post-exercise
• Reducing cramp risk
• Supporting sleep and recovery

Calcium: More Than Just Bone Health

Calcium plays a critical role in:

• Muscle contraction
• Nerve signalling
• Coordination and strength output

It’s essential not just for long-term health, but also for immediate performance.

How Much Electrolytes Do You Need After Exercise?

Electrolyte needs vary depending on training intensity, duration and individual sweat rate.

General evidence-based guidelines suggest:

• Sodium: ~300–600 mg per hour of exercise (higher for heavy sweaters)
• Fluid replacement: ~1.25–1.5 litres per kg of body weight lost during exercise (Shirreffs & Maughan, 2000)

For shorter sessions (<60 minutes), normal meals and hydration are usually sufficient.

For longer or more intense sessions:

• Add electrolytes during or after training
• Prioritise sodium replacement
• Combine fluids with whole foods

Electrolyte Comparison: Functions, Sources, and Benefits

Best Electrolyte Drinks for Training (UK Guide)

When choosing an electrolyte drink, the key factor is sodium content as this is the primary mineral lost through sweat.

What to Look For

• 300–1000 mg sodium per serving
• Low sugar (unless needed for endurance)
• Inclusion of potassium and magnesium
• Minimal additives

Many standard sports drinks are high in sugar but relatively low in sodium, making them less effective for proper rehydration.

LMNT: A High-Sodium Option

One product I’ve personally started using is LMNT.

• ~1000 mg sodium per serving
• Includes potassium and magnesium
• No sugar

This makes it particularly effective for longer sessions, high sweat rates and reducing cramping risk.

Do You Actually Need Electrolyte Drinks?

Not always.

• Short sessions → water is usually enough
• Longer or intense sessions → electrolytes become more important

Whole foods can meet most needs, but drinks offer convenience and faster replenishment.

The American College of Sports Medicine notes that electrolyte-containing drinks can be beneficial during longer or more intense exercise, particularly when sweat losses are high.

Common Hydration Mistakes (and How to Fix Them)

Only Drinking Water

Dilutes sodium and slows recovery
→ Add electrolytes post-training

Ignoring Sodium

Most important electrolyte lost in sweat
→ Prioritise sodium intake

Overusing Sugary Sports Drinks

Adds calories without optimal electrolyte balance
→ Choose higher sodium, lower sugar options

Not Matching Intake to Training

Hydration needs change with intensity
→ Adjust accordingly

Waiting Until You’re Dehydrated

Thirst is a late signal
→ Stay proactive

Signs You May Be Low in Electrolytes

• Muscle cramps
• Fatigue
• Headaches or dizziness
• Reduced performance
• Poor recovery

FAQ: Electrolytes and Training

Do I need electrolytes after every workout?

No. For shorter sessions, water and a balanced diet are enough. Electrolytes become important during longer or high-intensity training.

What are the most important electrolytes after exercise?

Sodium is the primary one to replace. Potassium, magnesium and calcium also support recovery and muscle function.

Can I get enough electrolytes from food?

Yes, most people can. However, frequent or intense training may increase your needs.

How do I know if I need more electrolytes?

Look for cramping, fatigue, dizziness or poor recovery.

Are sports drinks necessary?

Only for longer or intense sessions. For most people, whole foods and basic electrolyte solutions are sufficient.

Practical Takeaway

Hydration isn’t just about water—it’s about balance.

If you’re training hard but feeling flat, cramping or struggling to recover, your electrolyte intake could be the missing link.

Dial this in, and you’ll not only feel better—you’ll perform better too.

If you want help optimising your training and recovery, view my coaching services

References

• Sawka, M. N., et al. (2007). ACSM Position Stand: Exercise and Fluid Replacement.
• Shirreffs, S. M., & Maughan, R. J. (2000). Rehydration after exercise.
• Casa, D. J., et al. (2010). Fluid replacement for athletes.
• Institute of Medicine (2005). Dietary Reference Intakes.
• Volpe, S. L. (2015). Magnesium in health and performance.

The post Electrolytes After Workout: Why They Matter for Recovery and Performance appeared first on Tony Larkman.

Print

15-Minute High-Protein Cottage Cheese Power Bowl (Post-Workout Snack)

This quick post-workout snack is packed with high-quality protein and fibre to support muscle recovery, satiety, and fat-burning. With minimal ingredients and almost no prep, it’s ideal for busy lifters who want maximum nutrition without overcomplicated recipes.

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 1 large post-workout

Calories 380kcal

Ingredients

• 200 g low-fat cottage cheese
• 1 medium wholegrain wrap or 2 high-fibre crispbreads
• ½ avocado, sliced
• 1 tsp olive oil
• salt & cracked pepper to taste
• optional: chilli flakes or paprika

Instructions

• Heat a pan over medium heat and add olive oil.
• Lightly sauté spinach for 1–2 minutes until just wilted.
• Warm the wrap in the same pan for 30–60 seconds per side.
• Spread cottage cheese evenly over the wrap.
• Top with spinach and sliced avocado.
• Season with salt, pepper, and optional spices.
• Fold, slice, and serve immediately.

Notes

Feeling Satiated

Higher protein intake reduces ghrelin (hunger hormone) and increases peptide YY, enhancing fullness and reducing unnecessary snacking later in the day. Fibre further slows digestion, improving appetite control.

Muscle Mass & Strength

Protein provides essential amino acids needed for muscle repair and hypertrophy, particularly when consumed after resistance training. Dairy-based proteins are especially effective due to their leucine content.

Bone Density

Protein combined with resistance training supports bone mineral density, helping reduce fracture risk and age-related bone loss.

Fat-Burning Boost

Protein has a thermic effect of 20–35%, meaning more calories are burned during digestion compared to carbohydrates and fats. This contributes to a higher resting metabolic rate.

Additional Benefits of Adequate Protein

• Supports recovery after training or injury
• Helps maintain lean mass during fat loss
• May assist blood pressure regulation
• Reduces risk of sarcopenia with ageing
• Safe for kidney health in healthy individuals

Nutrition (Approximate per serving)

• Calories: ~380 kcal
• Protein: ~32 g
• Fibre: ~10 g
• Carbohydrates: ~28 g
• Fat: ~14 g

High leucine content from dairy protein supports muscle protein synthesis post-training.

Why a High Protein Post Workout Snack Matters

After resistance training, your muscles are primed to absorb amino acids. Consuming adequate protein post workout supports muscle protein synthesis, recovery, and long-term strength gains. Pairing protein with fibre also helps regulate appetite hormones, keeping you fuller for longer and supporting sustainable fat loss.

This snack fits perfectly into a structured strength training programme designed to improve performance and recovery.

Research shows that higher protein intake around your workouts supports increased muscle protein synthesis, contributing to recovery and strength gains.

The post High Protein Post Workout Snack – 15-Minute Cottage Cheese Wrap appeared first on Tony Larkman.

Can you train strength and endurance at the same time without one undermining the other?

That concern is usually labelled the interference effect (also called the “concurrent training effect”)—the idea that combining endurance work with resistance training can reduce strength/power gains compared with strength training alone (or, less commonly, reduce endurance adaptations compared with endurance training alone).

The good news for rowers: interference is real in some contexts, but it’s often smaller than people think, and it’s highly manageable when you programme intelligently.

What is the interference effect, really?

The interference effect entered the modern training conversation largely because of a landmark study by Hickson (1980), where participants doing a high dose of endurance + strength training saw strength gains plateau compared with strength-only training.

Since then, bigger picture evidence has been shaped by meta-analyses:

• A widely cited meta-analysis by Wilson et al. (2012) found concurrent training can reduce strength and hypertrophy gains depending on how endurance is done, with running tending to produce more interference than cycling.

• A more recent systematic review/meta-analysis (Huiberts et al., 2024) suggests the average interference on maximal strength is small, with important moderators like sex and training status (e.g., untrained people can respond differently than trained athletes).

• Another large meta-analysis (Schumann et al., 2022) concluded concurrent training generally does not compromise muscle size or maximal strength, but explosive strength/power can be more vulnerable—especially when sessions are close together or combined.

Indoor rowing places unique demands on both aerobic capacity and force production, which is why intelligent strength integration is essential for long-term indoor rowing training.

Rowing translation: if your goal is rowing performance, we care less about bodybuilding-style hypertrophy and more about max force, rate of force development, and repeatable power under fatigue. That’s exactly where “how you combine sessions” matters most.

Why rowers are a special case

Rowing isn’t like mixing squats with long, pounding runs. Indoor rowing endurance training is:

• Concentric-dominant and relatively low-impact compared with running

• Typically performed with high muscular involvement (legs + trunk + upper body), which can create local fatigue that spills into lifting (and vice versa)

So rowers are in a middle ground: you may get less interference than a runner, but you still need to manage fatigue very carefully because rowing recruits so much muscle mass.

What the rowing-specific research suggests

A few studies and applied papers are especially relevant:

1) Strength training can support rowing performance—if it doesn’t wreck the rowing work

An older but relevant trial on collegiate male rowers found resistance work did not produce statistically significant short-term improvements in 2,000m erg time versus comparators, but the direction of change suggested potentially meaningful performance improvements in practice.
Takeaway: you don’t add strength work because it magically drops 2k time in a few weeks—you add it because it can raise the ceiling for power, efficiency, and robustness over time, provided it’s integrated well.

2) Acute interference can happen when lifting is too fatiguing

A study on semiprofessional rowers tested different resistance-training protocols and found rowing erg performance was not significantly affected after low-fatigue protocols, but it declined after high-fatigue protocols (notably sets to failure).
This is huge for indoor rowers: the fastest way to “create interference” is to turn strength sessions into demolition workouts.

3) The “molecular” explanation is real—but it’s not destiny

At the muscle-cell level, endurance work can increase signalling pathways associated with mitochondrial adaptations (often discussed via AMPK/PGC-1α), while resistance work activates pathways associated with strength/hypertrophy (often discussed via mTORC1). There’s evidence of cross-talk that can blunt some resistance signalling when endurance stress is high or too close to lifting.
But: the practical levers—timing, intensity, and fatigue—often matter more than the biochemistry buzzwords.

The main drivers of interference for indoor rowing + strength

1) Fatigue is the real culprit (more than “cardio vs weights”)

Rowing is already a heavy muscular endurance demand. If you add strength training with:

• lots of sets,

• short rests,

• and frequent training to failure,

…you’ll often compromise the quality of key rowing sessions and/or blunt power development. The rowing-specific evidence above strongly supports this “fatigue-first” view.

Rule: if you want strength to help rowing, most lifting should leave you feeling like you could have done 1–3 more reps on your main sets.

2) Explosive power is more sensitive than maximal strength

Across concurrent training research, maximal strength and hypertrophy are often fairly resilient, while explosive outputs can take a bigger hit.

For rowers, that means:

• If you care about start power, high-rate changes, and sprint finishes, you should protect sessions that target speed-strength and avoid pairing them too closely with draining endurance work.

3) Session timing and sequencing still matter

Evidence syntheses on concurrent training repeatedly flag how close sessions are together (and whether they’re in the same session) as a practical moderator, particularly for power.

Practical default for rowers:

• If doing two-a-days, separate endurance and lifting by ~6+ hours when possible.

• If you must combine in one session, bias toward:

  • strength first when strength/power is the priority, or

  • endurance first when the day’s rowing quality is the priority (e.g., key threshold/interval session).

Programming principles that work well for indoor rowers

Keep strength training “high quality, low mess”

For most indoor rowers, the sweet spot is:

• 2 sessions/week (3 only for advanced athletes with excellent recovery)

• Heavy compound lifts + rowing-specific accessories

• Low-to-moderate total volume

• Rarely training to failure (especially in-season)

This aligns with research in rowers showing benefits of structured strength work alongside rowing, and it matches the rowing-specific findings that low-fatigue RT doesn’t meaningfully harm rowing performance acutely.

Use rowing intensity distribution to your advantage

Indoor rowing training is often built around:

• lots of low intensity (UT2 – Zone 1),

• some moderate/hard (UT1/threshold – Zone 2),

• a smaller amount of very hard interval work (VO2max – Zone 3).

Your “interference risk” is highest when you stack:

• heavy lower-body lifting too close to

• hard rowing intervals or threshold sessions.

So protect your key rowing days by placing heavy legs after the hard rowing day (or on the easiest aerobic day if separated well).

A practical weekly template for indoor rowers (2k–10k focus)

Here’s a simple structure that tends to work well for many athletes:

Mon – Strength (Lower focus)

• Heavy hinge and/or squat pattern

• Low-to-moderate volume

• No training to failure

• Optional short, very easy flush row (15–20 min UT2) only if recovery is good

Starting the week with lower-body strength allows maximal focus and technical quality without compromising key rowing sessions. Residual fatigue is allowed to dissipate before higher-intensity endurance work.

Tue – UT2 / Technical Row

• 45–75 min low-intensity aerobic rowing

• Emphasis on efficiency, rhythm, and stroke mechanics

Low-intensity rowing supports recovery from heavy legs while maintaining aerobic volume and reinforcing technical skill.

Wed – UT1 / Threshold Session

• Example: 3 × 10 min or 4 × 8 min at or just below threshold

• Controlled discomfort, not maximal effort

Threshold work is demanding but less neuromuscular sensitive than VO₂max intervals, making it well suited to midweek placement after lower-body lifting.

Thu – Strength (Upper + posterior chain support)

• Pulling strength, trunk stiffness, hip stability

• Lower systemic fatigue than lower-body lifting

• Keep sessions crisp and sub-maximal

Upper-focused strength maintains force production and robustness without interfering with upcoming high-intensity rowing.

Fri – UT2 (Short–Moderate)

• 40–60 min easy aerobic rowing

• Optional short pickups well below race pace

Acts as a buffer day before VO₂max or race-pace work, promoting freshness rather than accumulating fatigue.

Sat – High-Intensity Intervals (VO₂max / Race Pace)

• Example:

  • 6–8 × 500 m @ 2k pace

  • 4–6 × 750 m

  • 5 × 3 min @ VO₂max intensity

Placing intervals after several lower-fatigue days maximises power output, stroke quality, and physiological stimulus—exactly what the literature suggests is most vulnerable to interference.

Sun – Off or Very Light Recovery

• Complete rest or 20–30 min very easy movement

Allows full recovery before the next training cycle and supports long-term adaptation.

Why this tends to reduce interference:

• Heavy legs aren’t right before your most important speed sessions.

• You get recovery buffers after the biggest stressors.

• Strength volume stays supportive rather than competitive.

The “golden rules” to minimise interference and boost rowing performance

1. Don’t turn lifting into conditioning.
   If you want conditioning, do it on the erg. Keep strength training aimed at strength/power. (Rowing performance drops have been seen after high-fatigue RT in rowers.)

2. Avoid frequent training to failure.
   Especially close to key rowing sessions. It’s a fast track to performance and recovery problems.

3. Separate hard rowing from heavy legs when you can.
   Same day is possible, but spacing helps.

4. Fuel like a rower, not like a dieter.
   Low carbohydrate availability can amplify perceived fatigue and reduce quality in both modes of training (a common real-world contributor to “interference,” even when signalling pathways are discussed).

5. Periodise across the season.

• Off-season / base: build strength foundations

• Pre-competition: maintain strength, raise rowing specificity

• In-season: reduce strength volume, keep intensity, protect rowing quality

Bottom line for indoor rowing

The interference effect isn’t a reason to fear strength training—it’s a reason to programme it like a performance tool rather than a random extra workload.

For indoor rowers, the biggest mistake isn’t “mixing weights and cardio.”
It’s stacking too much fatigue, too often, and then wondering why the erg sessions go flat.

If you manage session timing, keep lifting high quality (not high carnage), and protect your key rowing workouts, you can build strength, endurance, and rowing speed together—which is exactly what the sport demands.

References:

• Hickson RC. Interference of strength development by simultaneously training for strength and endurance. (1980).

• Wilson JM et al. Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. (2012).

• Huiberts RO et al. Concurrent Strength and Endurance Training: A Systematic Review and Meta-analysis…(2024).

• Schumann M et al. Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: A Systematic Review and Meta-analysis. (2022).

• Baar K. Using Molecular Biology to Maximize Concurrent Training. (2014).

• Methenitis S. A Brief Review on Concurrent Training: From Laboratory to the Field. (2018).

• Thiele D et al. Effects of Equal Volume Heavy-Resistance Strength Training vs Strength Endurance Training in addition to rowing training in young rowers. (2020).

• Gallagher D et al. The effects of concurrent endurance and resistance training on 2000-m rowing ergometer times… (2010).

• Janicijevic D et al. Interference effects of different resistance-training protocols on rowing ergometer performance (semiprofessional rowers). (2023).

The post The Interference Effect: How to Build Strength and Endurance for Indoor Rowing (Without Blunting Either) appeared first on Tony Larkman.

While longer fasts such as 24-hour, 36-hour, or alternate-day fasting attract attention online, daily 16:8 fasting consistently delivers results without compromising training performance, recovery, or long-term adherence.

As a UK-based personal trainer, coaching clients in Bath and across the UK, this is the fasting approach I both personally follow and most frequently recommend—because it works in the real world.

What Is 16:8 Intermittent Fasting and How Does It Work?

16:8 intermittent fasting involves:

• 16 hours of fasting

• 8-hour eating window

A common example:

• Eat between 12:00pm and 8:00pm

• Fast overnight and through the morning

During the fasting period, non-caloric drinks such as water, black coffee, and unsweetened tea are typically allowed.

Importantly, 16:8 is not a diet. It does not prescribe food rules—it simply structures meal timing.

Why 16:8 Works Better Than More Extreme Fasting

From both research and coaching experience, 16:8 strikes the optimal balance between physiology and psychology.

Key Reasons 16:8 Is So Effective

• Easier adherence compared to longer fasts

• Maintains training performance

• Allows sufficient protein intake

• Fits work, family, and social life

• Lower stress and hormonal disruption risk

In contrast, extended fasts (36+ hours) may offer theoretical metabolic benefits but often:

• Reduce training quality

• Impair recovery

• Increase fatigue and irritability

• Lead to rebound overeating

For most people, consistency beats extremity.

Fat Loss: Why 16:8 Is So Effective

Fat loss fundamentally requires a calorie deficit, but how that deficit is achieved matters.

16:8 fasting supports fat loss by:

• Reducing opportunities to overeat

• Improving appetite control for many individuals

• Increasing fat oxidation during fasting periods

• Making calorie control feel less restrictive

When combined with resistance training, 16:8 can reduce fat mass without sacrificing lean muscle—a crucial factor for metabolic health and long-term results.

Coaching Insight

In my work as a personal trainer in Bath, clients who adopt 16:8 alongside structured strength training tend to:

• Lose fat steadily

• Maintain or increase strength

• Feel more in control of eating

• Stay consistent long term

Muscle Preservation: The Biggest Myth About Fasting

A common concern is that fasting causes muscle loss. The evidence suggests otherwise—when fasting is implemented properly.

Muscle preservation depends on:

• Total daily protein intake

• Resistance training stimulus

• Overall calorie intake over time

Studies in resistance-trained individuals using 16:8 protocols show fat loss without significant muscle loss, provided training and protein intake are adequate.

Practical Protein Guidelines

While individual needs vary, most people training regularly should aim for:

• 1.6–2.2 g of protein per kg of bodyweight per day

• Spread across the eating window

Fasting does not override these fundamentals—it simply changes meal timing.

Insulin Sensitivity and Metabolic Health

16:8 fasting has been shown to improve markers of metabolic health, including:

• Insulin sensitivity

• Fasting insulin levels

• Blood glucose regulation

• Blood pressure (in some populations)

These effects are especially relevant for:

• Individuals with insulin resistance

• Those with a family history of type 2 diabetes

• People carrying excess body fat

Crucially, some improvements occur even without weight loss, highlighting that meal timing itself plays a role.

How to Apply a 16:8 Fasting Schedule in Daily Life

One of the biggest advantages of 16:8 over longer fasts is that it pairs well with training.

Strength Training

• Can be done fasted or fed depending on preference

• Many people prefer training near the start or middle of the eating window

• Performance is typically well maintained

Cardio & Conditioning

• Low-intensity work can be done fasted comfortably

• Higher-intensity sessions usually benefit from some fuel

Coaching Rule

Fasting should support training, not sabotage it. If performance drops consistently, the approach needs adjusting.

Hormones, Stress, and Recovery

More aggressive fasting protocols can increase physiological stress, especially when combined with:

• High training volume

• Poor sleep

• Work or life stress

16:8 is generally better tolerated and less likely to disrupt:

• Cortisol balance

• Sleep quality

• Menstrual cycle regularity (though individual responses vary)

This is another reason it works well for busy professionals, parents, and athletes.

Each fasting method has potential value, but context matters.

Compared to 5:2

• 16:8 provides daily structure

• Less extreme calorie swings

• Better training consistency

Compared to Weekly 24-Hour Fasting

• 16:8 is easier to recover from

• Less disruptive to performance

• Lower risk of overeating afterward

This is why I often recommend:

• Daily 16:8 as the foundation

• Optional weekly 24-hour fast only for well-adapted individuals

Who 16:8 Is (and Isn’t) Ideal For

Well-Suited For:

• People seeking sustainable fat loss

• Strength trainers and recreational athletes

• Busy professionals

• Individuals who dislike constant dieting

Use Caution If You:

• Have diabetes or blood sugar regulation issues

• Take glucose-lowering medications

• Are pregnant or breastfeeding

• Have a history of disordered eating

In these cases, professional and medical guidance is essential.

16:8 Intermittent Fasting Coaching in Bath & Across the UK

If you’re searching for a personal trainer in Bath who applies intermittent fasting safely and intelligently, 16:8 is often where we start.

My coaching focuses on:

• Strength training and muscle preservation

• Sustainable fat loss

• Metabolic health

• Education, not rigid rules

• Long-term results, not short-term extremes

I work with clients in Bath, Somerset, and online across the UK, tailoring fasting and training to individual lifestyles—not forcing one-size-fits-all plans.

Final Thoughts: Why 16:8 Is the Smart Starting Point

16:8 intermittent fasting isn’t trendy because it’s extreme—it’s popular because it’s effective, flexible, and sustainable.

For most people, it delivers:

• Fat loss without muscle loss

• Improved metabolic health

• Better adherence

• Compatibility with real life and real training

It’s not the only option—but it’s often the best first step.

Want Help Applying 16:8 Properly?

If you want to:

• Lose fat without sacrificing muscle

• Train effectively while fasting

• Use intermittent fasting safely and sustainably

Work with a personal trainer in Bath or online across the UK
Get in touch to see whether 16:8 intermittent fasting fits your goals and lifestyle.

The post 16:8 Intermittent Fasting: The Most Sustainable Approach for Fat Loss and Health appeared first on Tony Larkman.