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Articles & Publications

The ONLY 6 Supplements You Need For Optimum Health…
- By Matt baker

The ONLY 6 Supplements You Need For Optimum Health (and Max Workout Results…)

Who, what, where, when, why, how.  The 5Ws and an H.  Supplementation is THAT simple.
Of course, when you think of “supplements” we’re sure your mind instantly jumps to the never ending list of protein shakes, creatine, pre-workout,CLA, BCAAs etc. and while some of these may be suited to your end goal, they’re not the supplements you really need

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5 Reasons You’re Not Getting Any Results
- By Ben Coomber

Ben Coomber - 5 Reasons You’re Not Getting Any Results

Everyone in the gym is seeking results, that much is obvious. Why, therefore, do the vast majority of people who are training week after week never really get anywhere?

Oddly enough it’s usually for one or more of the same five reasons. The worst thing, though?
The worst thing is that everyone already knows they need to do these things but…

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Why Your Scales Are Lying To You... And You Need To Stop Relying On Yours

Are you ready for a diet?

This article is a go to reference guide for any hard training male or female wanting to understand the truth about weighing on the scales and why it should never be considered the sole indicator of one’s body composition progress.

It will give you a better understanding of the multiple factors that affect bodyweight and why you shouldn’t get too hung up when your weight plays games on the scales.

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The ONE Golden Rule You Need For Workout Success (and to avoid a DIY disaster)...

Are you ready for a diet?

You are not a builder. You want to build a house. What do you do?

You hire an architect to design your dream building to fit your budget, lifestyle and needs. Then you hire a team of experts each with different specialist skills to work together over the coming months to follow these plans and construct the finished article.

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Are You Ready For A Diet Break?

Are you ready for a diet?

If you are a habitual dieter and watch your intake religiously all year long, you may already utilise "breaks" of some sort.

Breaks from dieting take the form of "cheat meals,” "cheat days,” or "diet breaks.” No matter what your break looks like, taking time off of diligently planning your meals and watching your food consumption is an excellent strategy for long term results.

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How To Set Up Your Diet: #5 Supplements

How To Set Up Your Diet: #5 Supplements - Andy Morgan

Cross your eyes, and imagine the pyramid above is one huge, layer cake and the little red blur at the top is a cherry.

Now, if the first four layers are made of mud, s***, snot and sawdust respectively, is that cherry going to make a difference to the taste? Clearly not, yet this is how the supplement industry wants you to think about your nutrition

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“Shake” Off Your Summer Sneezes

“Shake” Off Your Summer Sneezes

Hay fever. It's the bane of at least 12 million Brits annually who find themselves lumbered with itchy, watery eyes, violent sneezing, chesty coughs and a nose that merrily flows like Niagara Falls.

The “summer sniffles” can also play havoc with your training. It's understandable that with the sunny evenings and warm weather you may wish to perform your…

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How To Set Up Your Diet: #4.2 Nutrient Timing & Meal Frequency, Calorie & Macro Cycling

How To Set Up Your Diet: #4.2 Nutrient Timing & Meal Frequency, Calorie & Macro Cycling

Calorie and Macro Cycling – Worth Considering?

We are now getting into the realms of the hypothetical – there is little solid evidence of the benefits to calorie and macro cycling, as there is very little research on this topic at all.

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How To Set Up Your Diet: #4.1 Nutrient Timing & Meal Frequency, Calorie & Macro Cycling - By Andy Morgan

How To Set Up Your Diet: #4.1 Nutrient Timing & Meal Frequency, Calorie & Macro Cycling - By Andy Morgan

It appeals to us that something as simple as changing the timing of things can have a potent effect.

People go mad for any short cut to actually putting in some effort and marketers take advantage of this… Any time someone presents you the nutritional importance pyramid upside-down, your BS detector should go off…

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The 10 Fat-Loss Commandments - By Jason Helmes

The Truth About Fat Loss and The “Myth” of Spot Reduction

There are certain things which are FACTS if you want to lose fat.

There is no way around them - if you are going to lean out - your belly, your love handles, or your Dad Bod, and you are going to do it CORRECTLY - a few things WILL have to happen…

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How To Set Up Your Diet: #3 Micronutrient Considerations & Water - By Andy Morgan

The Truth About Fat Loss and The “Myth” of Spot Reduction

The topic of micronutrition may sound boring but you can't afford to ignore it. Long-term micronutrient deficiencies will impact your health and torpedo your training efforts.

Fortunately it doesn't have to be complicated. By observing a few simple rules of thumb regarding your daily fruit and vegetable intake you can safeguard against deficiencies…

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The Truth About Fat Loss and The “Myth” of Spot Reduction

The Truth About Fat Loss and The “Myth” of Spot Reduction

Mention "targeted fat loss" or "spot reduction" to pretty much anybody who works in the fitness industry and they'll most likely do one of two things…

Laugh or shoot you a look that would turn medusa herself to stone.

That's because the entire notion defies the number 1 law of fitness – you simply cannot pick and choose where you lose fat. To say, or even think, otherwise is fitness sacrilege…

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How To Set Up Your Diet: #2 Macros, Fibre & Alcohol - By Andy Morgan

How To Set Up Your Diet: Macros, Fibre & Alcohol?

One of the hardest things for most people to judge is how much protein to consume.

When people in the industry refer to their 'macros' they are talking about the three macronutrients: carbohydrate, protein and fat.

Find out how to work out exactly what your macros intake should be…

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What Is Protein & How Much Do We Need?

What Is Protein & How Much Do We Need?

One of the hardest things for most people to judge is how much protein to consume.

Closely followed by what kinds of protein are deemed to be 'correct' or 'incorrect,' and do you need protein within 30 seconds of finishing your last rep in the gym to build muscle?

So let's try and break this down…

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The Hidden Dangers & Common Myths of Anabolic Steroids - By Richard Gibbs

The Hidden Dangers & Common Myths of Anabolic Steroids

Steroids. The taboo subject. While usage is rife in many gyms up and down the country, people are still afraid to talk or ask about them.

Now, I am neither pro or anti steroid use, so where does that leave me? Well, I like to fully educate myself. But, as with anything taboo, it is often difficult to educate, or even talk about steroids, due to the misconceptions created by the media.

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Calories In vs. Out: The Most Important Factor in Achieving Your Goals - Introduction to The Pyramid & Energy Balance - By Andy Morgan

Calories In vs. Out: The Most Important Factor in Achieving Your Goals - Introduction to The Pyramid & Energy Balance

The fitness industry is filled with people trying to convince us that the stuff that matters least, actually matters most.

The truth is that there is a well-established order to the hierarchy of importance for our fat loss and muscle growth goals when setting up our diets.

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Chain Smoking, Binge Drinking Farage - The Saviour of Sports Nutrition?

Top 7 Foods You Didn't Know Were Bursting With Protein

Oh politics... Regardless of what you may think about it or the politicians, politics and the people who enforce policy have a HUGE impact on absolutely everything.

And on October 1st, 2012, the sports nutrition industry was dealt a blow by the UK government.

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Top 7 Unexpected Foods Bursting With Protein!

Top 7 Foods You Didn't Know Were Bursting With Protein

There are a number of reasons why we love this incredible macronutrient. For starters, it helps repair, build and maintain muscle enabling you to maximise the benefits of those tough training sessions.

It even manages blood sugar levels, curbs hunger, boosts energy and stokes the fire of your fat burning metabolism. It is an all-round nutrient Titan.

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How To Get That Beach Body Look

How To Get That Beach Body Look

One of the most common questions we get asked here at Muscle Food is, “what is the best way to get that beach body look?” This is normally followed by, “is it all to do with diet, or is exercise the most important factor?”

We can understand why there is so much confusion surrounding this issue especially when one source says it’s all diet, diet, diet and another, gym, gym, gym.

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Top 5 Diet Foods That Make You Fat

Diet vs Exercise

As if trying to lose weight wasn’t hard enough, supposed health food companies are now selling diet foods which could actually be making us fatter!

We take a look at the most common diet foods that are shockingly high in sugar, fat and calories and how to help you avoid:

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Top 10 Biggest Lies of Mainstream Nutrition

Diet vs Exercise

Information and facts about what is healthy and what isn’t is pushed upon us from every angle. You only need to turn on the TV, read a magazine or hop on social media and you will be faced with a whole host of lies!

We all try to make healthy choices (most of the time!) and most of us will apply a mixture of what we read, what we see on the TV and what the so-called experts are telling us.

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Train more or eat less? Diet vs Exercise

Diet vs Exercise

When it comes to achieving the physique of your dreams, what’s more important – diet or exercise?

If you google this topic you will be faced with hundreds of results varying from articles, forums and various ‘expert’ white papers claiming they know the answer.

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10 reasons you're not losing weight

12 reasons why we are fatter than ever before

You’d think with companies like us delivering fresh nutritious food direct to your door and gyms popping up around the country in every imaginable place, it would be more convenient and simple than ever before to lose weight.

And yet it’s an issue many people perpetually struggle with. The question is – WHY?

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12 reasons why we are fatter than ever before

12 reasons why we are fatter than ever before

We are getting fatter and sicker more than ever before. But why? We investigate!

Since the 1980's obesity rates have tripled with obesity in children increasing particularly fast.
Is it the environment, our genes or simply our more sedentary lifestyles that are the problem?

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