New to running? Don’t Over
do it!

If you're new to running then you should be aiming to run about three times a week for roughly twenty minutes. Remember though that everyone is different and you might be able to manage a little more or less than this.
read more...

Optimal Sports Nutrition – For The Optimal Workout

There’s a lot more to eating for sports than just carbs and sports drinks. To reach your peak performance you need to work the right foods into your fitness plan in the right amounts. read more...

Boost Your Endurance Performance: Keep Hydrated

Your body runs on water. As your body is about 60% water by weight, and your brain is up to 85% water, a loss of even a few percent has a big impact. read more...

Ten Super Foods To Boost
Your Diet

Brain booster: Pistachios
Around 300g of pistachio nuts provides 151mg of valine which is an essential amino acid. Valine has been shown to help preserve cognitive functioning following brain injury. read more...

Build Muscle With High Protein Foods

Choosing the right high protein muscle building foods is the most important part of your diet and crucially - your overall bodybuilding program. The right foods will not only contribute to increased muscle, but also increase your overall health.  read more...

Bored with your training regime? Don’t quit, try a triathlon

If you think taking part in a triathlon is only for the mega fit – think again. Anyone can do it – a half-mile swim, 15-20 miles on the bike and a 5K run. Aiming for a triathlon can give real focus to your training regime. read more

Protein For Endurance Athletes

If you are taking part in endurance sports you know carbs should be at the top of your shopping list -- after all carbs fuel muscles like petrol fuels your car. But you shouldn’t forget the protein. read more

Essential Amino Acids: To Support Your Workout

Every cell in the body is comprised of proteins. Amino acids are the chemical substances that make up protein. Our bodies use 22 amino acids to make the different proteins we need to be healthy. Of the 22 amino acids there are eight that are essential for human nutrition. read more

Nutrition for Athletes

People who keep themselves fit with spinning, cycling and running need a lot of energy whilst training. To prepare themselves in the best possible way for endurance training, athletes should pay attention to the digestion time of the foods they consume, as they are retained in the stomach for varying timespans. read more

Nutrition for Cyclists

If your training goals are to develop strength and endurance for cycling then nutrition specifically designed to help recovery and regeneration is vital. read more

Bored with your training regime? Don’t quit, try a triathlon

If you think taking part in a triathlon is only for the mega fit – think again. Anyone can do it – a half-mile swim, 15-20 miles on the bike and a 5K run. Aiming for a triathlon can give real focus to your training regime. read more

Triathlon: Work On Your Weakness

Not many triathletes are equally competent in swimming, cycling and running – some elite athletes have achieved a very high level of success without it – but your aim should be to balance all three. read more

Five Top Diet Myths

Summer is here and there are endless diet tips and plans out there. Some may be good strategies to get a six pack - but there are some diet myths you need to steer clear of. Here are five top diet myths. read more

Simple Ways To Build More Muscle

Everyone agrees you need to include classic exercises in your workout to build muscle – but are you doing them effectively? By looking at HOW you perform squats, rows, bench presses and crunches – and seeing if you can do them better – you might just get a bit more muscle for your money. read more

Six Of The Best – Ways To Maximise Muscle Growth Potential

When it comes to building muscle mass and strength, keeping your anabolic hormones high should be top of the agenda. The anabolic hormones – mainly testosterone, growth hormone and insulin – work in conjunction to promote muscle growth. Here are some tips to help keep your anabolic hormones high. read more

5 Ways to Cut Calorie Intake

If your busy schedule is getting in the way of eating well and weight loss – here are five key tips to help cut calories.

1. Get up five minutes earlier to eat breakfast
With a busy schedule, breakfast is often the first meal to go. Research suggests that when you eat breakfast... read more

Calorie Crunching Snacks

A protein rich snack before a strength training workout could boost your metabolic rate - thus your calories burn - for a full 24 hours after you train. Strength training revs up your body's calorie burning from hours to days after a single session. Firstly, your body is simply working overtime to replenish the fuel - oxygen and blood sugar - you used up in your workout. read more

5 Ways to Get Your Body To Burn More Calories

Most people understand metabolism to represent the total number of calories burned in a day. Some people do have a fast metabolism which means they tend to burn more calories – others are not so lucky and have a slower metabolism which means getting lean is more of a battle. But there are ways to change your metabolism. read more

Protein Questions Answered

Protein is considered to be the most popular of all bodybuilding supplements - but often the wide array of protein shakes and protein drinks on offer can be confusing. Some protein supplements are made of whey protein while others boast a mix of different sources of protein including casein protein. Here we answer some of your frequently asked questions. read more

Timing is Everything – Protein Pulse Feeding

There's no getting away from the fact that training hard and eating smart is the best way to build muscle. Sports nutrition is evolving and most bodybuilders use protein and muscle building supplements to boost their power and performance. But other factors could be important. Factors as simple as planning when you re-fuel at key times of the day - or as some people call it - protein pulse feeding. read more

How your muscles work

You've clocked up hundreds of hours in the gym working your muscles – but do you know how they work? If not, here's your guide to what's going on in the inside. Your body has around 850 muscles, of which around 430 are ‘voluntary' muscles, i.e. ones that we consciously move (as opposed to involuntary muscles, such as the heart which functions automatically). read more

Lose fat and build rock hard abs

The first thing you need to know before you embark on your new year’s quest for a six pack is that no matter how hard you workout your abs, if there is still a layer of fat over them no one will ever get to see them. There is no way to directly target fat over your abs. So to define your abs you need to strip the overall body fat percentage. Here are ten top tips to fight the fat. read more

Top ten foods to pack on muscle

1. Eggs
The protein in eggs has the highest biological value (BV). BV is a measure of how well a food supports your body's protein needs. Calorie for calorie you need less protein from eggs than you do from other sources of food to achieve the same muscle building benefits -- and that includes beef. read more

Tips to lose belly fat

1. Slow Down It takes 20 minutes for the news that you've had enough to eat to travel from your stomach to your brain. This is because the hormones that trigger the sensation that you are full are at the end of your digestive tract, and it takes a while for digested food to reach there. read more

New Year – New You!

If getting back into shape and boosting energy levels is one of your New Year’s resolutions then help is at hand in the form of L-Carnitine. read more

The best muscle building foods

Everyone knows that intense and carefully chosen workouts are essential to achieving muscle gains – but if you don’t choose the right protein rich foods you won’t see the gains you deserve. read more

When is the best time to take Whey Protein shakes?

Most bodybuilders know protein is key when it comes to building muscle. But many are unsure exactly when is the right time to drink a whey protein shake – pre or post workout? read more

The best way to gain lean muscle – 24 hour nutrition

Unlike your workouts – nutrition never stops. Your workout programme might be an hour a day, but you should aim for good nutrition 24 hours a day. Many bodybuilders and sports nutritionists would argue that getting your nutrition right is key to gaining lean muscle and achieving the physique you want. read more

Fit to be Fast

As Official Sports Nutrition Supplier to Yorkshire County Cricket Club, Multipower Sportsfood works closely with the team’s strength and conditioning coach, Tom Summers, on devising bespoke training and nutrition plans to meet the team and its players’ specific requirements. read more

Power Creatine

Apart from whey protein powders and whey protein shakes most bodybuilders will tell you creatine is the most popular and commonly used sports supplement available. That’s because there are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. read more

Plateau Busting Supplements

Reached a training flat point and you feel you are not progressing? Break through your training plateau by following these top five tips... read more

Top five sports supplements for maximum muscle gains

Most bodybuilders know that downing whey protein shakes and simple carbs post workout will make for greater muscle gains -- but there’s more to it than that. The right bodybuilding supplements can help you make the most of what you deposit into your muscles -- and therefore your growth. read more

Increase your power with Creatine and Protein

Sports nutrition and sports supplements have never been so popular. Health food stores now sell an array of protein shakes, protein powders, energy drinks and sports nutrition bars. Your gym probably stocks all these and more -- bodybuilding supplements, fat burning supplements and other products designed to optimise your training programme. read more

12 Week Muscle Builder Part 2

If you're still progressing with the weights you were lifting from phase 1 (see previous issue article '12 Week Muscle Builder') stick with these for a bit longer before moving on. Re-assess after eight to ten weeks of training and move on once you feel you’ve hit a bit of a plateau. read more

12 Week Muscle Builder Part 1

One of the most common reasons that guys go to the gym is to try and add a bit of bulk to their frame. Often though, they’ll get sucked into the world of “Muscle Mags”, flit from one super pro’s guaranteed workout to the next and spend heaps of cash on the wrong supplements... read more

FAQ: What is Whey Protein?

What is Whey Protein? Whey protein is a high quality protein powder from cow's milk. Milk has two proteins: Casein (approximately 80%) and Whey Protein (approximately 20%). read more

Fat Burning - the secret of success

For ripped muscle definition the right diet and optimum nutrition is vital. D-FINE whey protein from Multipower is the ultimate catalyst when you’re looking for a low fat muscular body. read more

Amino Acids - Essential to your workout

Liquid amino acids supply a high concentration of the key muscle building aminos without the need for pills, powders or capsules. Amino acids are the ‘building blocks’ of protein, essential for muscle building and gaining strength. read more

Start triathlon running

Pounding the streets two or three times a week is good start to triathlon training but you need to plan your training more carefully if you want to reap better rewards. read more

Maximise Muscle Growth

To maximise muscle growth you need to make sure you eat enough protein to meet your training needs. When you are doing everything right in the gym but still feel you are not putting on enough muscle it could be that you are not taking in enough calories. read more

Kick start your training with caffeine and guarana

When you need an energy boost either before or during training then caffeine can give the kick start you want, combine it with guarana though and you’ll strengthen the effect. read more

The Get Ripped Recipe

With the help of a few well chosen fat-blasting supplements you could get even more ripped than you thought. read more

Whey protein and casein protein are the two most common ingredients of protein powders on the market. If asked which protein source is better, bodybuilders would probably choose whey protein as the ‘gold standard’ of protein shakes. Without doubt whey protein is the ultimate protein source - but...  read more

1 Always eat before starting your morning training. Sleeping depletes the liver's store of glycogen, which is the major store of carbohydrate for blood sugar regulation. When this is reduced, your blood sugar level drops and fatigue sets in, making concentration difficult. Eat foods high in... read more

Magnesium is one of the most important minerals in sports nutrition – but often underestimated. The mineral is used in building bones, manufacturing proteins, releasing energy from muscle storage, and regulating body temperature. Often it is difficult to ensure your magnesium intake... read more

1. Nothing is more important than protein. It supplies the amino acids the body uses to repair and build muscle. Aim for at least 1g or protein per pound of body-weight daily. Go up to 1.5g if recovery or adding size is a proving to be a challenge... read more