With the rise of gym influencers, what seems like a million different fitness plans, and questionable supplements, what are the best ways to go about your fitness journey, and how beneficial is protein for your workout?
When it comes to fitness, Gen Z does not mess around—research from mckinsey.com reported that “56% of Gen Z consumers in the United States say fitness is a ‘very high priority,’ compared with 40 percent of US consumers overall.”
Freddie Isherwood is a powerhouse in the strength community – an accomplished athlete and personal trainer whose lifting is not just about weights but also myths about protein, supplements and nutrition. Freddie defines strength and recovery with real talk.
Building a foundation
Freddie has already achieved so much in the powerlifting world, with a BSc in Sport Exercise Science and a decade of lifting experience.
The twenty-five-year-old has achieved remarkable milestones, including multiple records with ABPU/AWPC, British and European Championship titles, and even a World Championship under his belt. He’s also a coach, guiding athletes from grassroots to international levels.
“It all started when I was 15, I’ve been doing sports as far as I can remember.”
Fast-forward to now, and he’s ranked third in Europe for squats in the 105kg category, squatting a massive 360kg. But behind the numbers is a mindset prioritising sustainable progress and staying grounded.
Protein: What you really need to know
Protein is often called the building block of life—and with good reason. According to the British Heart Foundation, proteins play a vital role in a healthy diet, breaking down into amino acids that help the body grow, repair, and function. From our hair and skin to our muscles and organs, nearly every part of us is made from the protein we consume.
While animal products—and a few plant-based options like soy, quinoa, and Quorn—contain all the essential amino acids our bodies need, many plant proteins lack one or more. That’s why animal protein is often referred to as a ‘complete’ protein. But this doesn’t mean vegetarians or vegans are missing out.
It’s a common misconception that plant-based eaters need to combine specific proteins at every meal. Freddie says, “When it comes to protein, a lot of people overcomplicate it.” In reality, eating a variety of plant-based protein sources throughout the day will provide all the essential amino acids your body requires.
In fitness spaces, especially, protein often gets blown out of proportion. “It’s important for recovery, but beyond your limit, you’re not going to utilise it,” he explains.
Freddie recommends aiming for around 2.2 to 2.4 grams of protein per kilogram of body weight—closer to 2.2g for women and up to 2.4g for men. “For example, if you weigh 100kg, that would mean consuming up to 240g of protein per day for a man,” he says.
Rather than relying on cheap, unregulated supplements, Freddie recommends sticking with whole foods. “It gets lost in translation, but food is the way to go. You need protein for every single cell in your body, because your body is constantly regenerating.”
A supplements reality check
Freddie explains how social media has led to a boom in supplement culture, but not everything promoted is worth your time. The rise of social media has transformed the fitness industry, turning everyday trainers into powerful online influencers.
PureGym research predicts that remote personal training is to be 2025’s top fitness trend, with interest surging by 414% as the year progresses.
“With young people and the social media boom of TikTok, you get a lot of misconstrued data. You get influencers sponsored by supplement companies promoting products without proper research.”
Research from Future Fit Training has concluded that platforms like Instagram, YouTube, and TikTok have become go-to spaces for fitness content, with Instagram alone hosting over 180 million posts under the hashtag ‘fitness’ in 2021.
TikTok, known for its viral reach, leads the pack in engagement, averaging an impressive 9.3%, making it an increasingly attractive platform for fitness creators and brands alike.
Freddie emphasizes that the most reliable supplements are those with scientific backing, like creatine—one of the most researched substances out there. The Cleveland Clinic states the impact of creatine.
Benefits of Taking Creatine for Regular Exercisers:
- Enhances overall workout performance and endurance.
- Supports faster recovery after high-intensity training.
- Promotes increased muscle growth and strength.
- May help prevent serious muscle injuries or lessen their impact.
- Allows athletes to handle more intense training sessions.
- Can reduce the risk of dehydration and muscle cramps.
- Helps ease muscle tightness, strains, and pulls.
Nutrition and real gains
While social media often pushes strict diets, Freddie keeps it straightforward.
For him, it’s about balanced meals with a mix of protein, carbs, and fats. “Fats give you energy, but they break down more slowly. Organic carbs like rice and potatoes are easier to digest.”
“Good nutrition doesn’t need to be complicated.”
Healthline recommends consuming a variety of nutrient-dense foods from the five basic food groups:
- Low-fat dairy or dairy alternatives
- Fruits
- Vegetables
- Grains
- Lean proteins
For a balanced diet, include a variety of fruits and vegetables for essential vitamins, minerals, and phytonutrients. Choose whole grains over refined ones, aiming for at least half of your grains to be whole. Incorporate lean proteins like chicken, turkey, fish, eggs, soy, and plant-based alternatives, along with low-fat dairy or dairy substitutes.
Opt for healthy fats by using olive oil instead of butter or margarine, and include fatty fish like salmon for omega-3s. If you don’t eat fish, consider plant-based omega-3s such as chia seeds and walnuts. Focus on foods rich in potassium, fibre, calcium, and vitamin D, as these nutrients are often lacking in typical diets.
Freddie eats six meals a day—four of which are consistent—to maintain energy for intense training. His go-to? Porridge for breakfast, followed by meals rich in rice, chicken, beef, and vegetables.
Finding Balance: Avoiding Common Pitfalls
Whether you’re a beginner or seasoned lifter, his advice is clear: eat well, stay consistent, and always put health first.
Finding balance in your fitness journey is key—especially in a world saturated with social media trends and unrealistic expectations.
The gym can feel overwhelming, but it’s important to avoid the common pitfall of doing too much, too soon. As Freddie puts it, that kind of approach can quickly become demotivating. Instead, focus on building habits that are sustainable and enjoyable, whether that’s finding go-to meals you actually like, such as his staple of rice and chicken, or creating a workout routine that genuinely makes you feel good.
“You should be coming to the gym to feel better within yourself, It’s not about radical changes but building a routine that suits you.”
Additionally, while training is important, so is recovery. “You can’t out-train a bad diet,” he emphasises, adding that, “you can only train as hard as you recover.”
No matter your fitness level, the message is clear: prioritise your health, eat well, and stay consistent. It’s not about perfection—it’s about progress you can maintain.
The takeaway? Focus on what makes you feel good rather than chasing numbers on the scale.
