The Guard
Fitness, faith, nutrition, and brotherhood — written by and for the men of the Guard.
By The Bastion Guard · 10 March 2025
Of every supplement sold to active men, creatine has the strongest and longest-standing evidence base behind it — and it's also one of the most misunderstood, thanks to decades of being lumped in with…
Read more →By The Bastion Guard · 3 March 2025
Every rank on this platform, from a Cadet's first star to a Sergeant leading an expedition, rests on one underlying training principle: the body only gets stronger by being asked to do slightly more t…
Read more →By The Bastion Guard · 24 February 2025
Walk into any conversation about pre- and post-workout nutrition and you'll find a supplement industry's worth of noise stacked on top of what is, underneath it, a fairly simple picture. For most of …
Read more →By The Bastion Guard · 17 February 2025
Dietary fat spent the best part of thirty years cast as the villain of nutrition advice. The evidence has moved on a long way since — but the reputation hasn't fully caught up, and a lot of active men…
Read more →By The Bastion Guard · 10 February 2025
Carbohydrate has taken more reputational damage than any other food group over the last decade, to the point where plenty of active men now under-fuel without realising it. The UK's official dietary …
Read more →By The Bastion Guard · 3 February 2025
You don't need a gym, a rack of weights, or specialist kit to build genuine strength. Bodyweight training — using your own bodyweight as resistance — is a legitimate, evidence-supported way to meet th…
Read more →By The Bastion Guard · 27 January 2025
Ask most men what's holding their fitness back and they'll point to training or diet. Fewer point to sleep, even though it's doing more of the actual repair work than either. Muscle isn't built in th…
Read more →By The Bastion Guard · 20 January 2025
Hydration is one of the simplest levers in fitness and one of the easiest to get wrong through overcorrection in either direction. There's no single magic number that applies to every man — fluid nee…
Read more →By The Bastion Guard · 13 January 2025
Protein gets more marketing noise than almost any other nutrition topic, which makes the actual guidance easy to miss underneath it. The UK's baseline Reference Nutrient Intake for protein is 0.75g p…
Read more →By The Bastion Guard · 6 January 2025
Most men who quit a fitness routine don't quit because a workout was too easy. They quit because the plan asked for more than real life could sustain, and the moment they missed a session, the whole t…
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