Recently a study published in The Lancet, Diabetes & Endocrinology Journal has been making some headlines. It’s a meta analysis that was looking into seeing the if consumption of processed meat affects the chances of developing type 2 diabetes. News papers have found it and are now proudly determining that a ham sandwich will give you diabetes, because shock headlines like this sell more papers than nuanced discussion. I’m here to review the paper itself and discuss said nuance so that you don’t need to freak out about your lunchtime ham sarnie just yet!

Gaining weight, particularly lean muscle mass, can be a significant challenge for athletes, especially those with high training volumes. Meeting the caloric demands of intense training while ensuring optimal muscle growth and recovery requires a strategic approach.

For many, consuming over 3,000 calories a day can feel daunting. While indulging in calorie-dense foods like ice cream and doughnuts might easily tip the scale, the goal isn’t just to gain weight. As an athlete, you need to focus on building muscle, enhancing recovery, and doing so with nutrient-dense foods that support your overall health.

In the world of nutrition there’s always a new supplement promising to become the new Creatine and absolutely revolutionise your progress in the gym. The current supplement in the spotlight is Tongkat Ali. Thanks to people like Andrew Huberman, it’s gained a lot of traction recently, but does the evidence base live up to the hype? Here we’ll explain exactly what Tongkat Ali is, what it promises to do and wether or not it does. As always we’ll be using peer reviewed studies and taking a true evidence based approach.

Branch Chain Amino Acids (BCAAs) have become a global phenomenon, with certain companies (no names mentioned, but those familiar with my work will know who I mean) making millions from these supplements. But is that investment truly justified? My stance is clear: if a supplement genuinely works to enhance human performance, then by all means, it deserves a place in your regimen. However, if the science doesn't back it up, it goes against the values I hold as a sports nutritionist

Alcohol is a part of many social rituals and celebrations, and for some, it’s a way to unwind after a long day. But if you're serious about optimizing your health and athletic performance, it's important to understand exactly how alcohol interacts with your body. In this post, we’ll explore the biochemistry of alcohol, discuss its short-term effects (yes, including those dreaded hangovers), and look at how it might impact your training and recovery.

When it comes to nutrition, "Calories In vs. Calories Out" is a phrase frequently echoed by fitness professionals. While energy balance is indeed a crucial element in managing weight, it's important to recognize that human physiology is far more intricate. Simplifying nutrition to this five-word phrase overlooks the complexities involved in how our bodies process food. Let's delve into why not all calories are created equal and explore the factors that influence how much energy we truly derive from our food

Inflammation is an essential part of your body’s response to training stimuli, but like most things, it has its complexities.

When you engage in training, your body naturally creates inflammation. This reaction can be more pronounced when you start a new program, change your rep scheme, revisit an exercise you haven’t done in a while, or return from injury.

Back during the lockdown in 2020, I had the privilege of hosting Mike Molloy on Instagram Live. Mike is the founder of M2 Performance Nutrition and holds a Ph.D. in Immunology, with postdoctoral research experience in the fascinating world of the gut microbiome. We delved into how his scientific background informs his nutrition practice, the wonders of the gut, and the importance of mutual commitment between client and nutritionist

Fans of Luke Hall Nutrition or anyone following me on Instagram will know that I’ve recently levelled up my practice thanks to the cutting-edge team at Calibre Biometrics by investing in their gas analyser—a game-changing piece of equipment that’s allowing me to dive deep into the science of performance nutrition with my clients. This blog will walk you through the fascinating world of cardio-metabolic testing, how I’m using this incredible tool, and how it can benefit EVERYONE from both a nutrition and training perspective. LET'S GET INTO IT.

Unlock peak performance with our ultimate guide to carbohydrate loading! Learn the science behind carbohydrate loading, its benefits for endurance and high-intensity sports, and practical strategies to maximise your muscle glycogen stores. Discover personalised nutrition tips, backed by evidence-based research to maximise your performance.

Health is a multifaceted concept, encompassing physical, mental, and emotional well-being. For many of my clients and friends, optimising health, performance, and aesthetics simultaneously is a common goal. Recently, I took to Instagram to see what people are prioritising in their fitness journeys. Responses varied, with some focusing on one aspect, while others aimed for a mix. This blog will delve into whether performance, aesthetics, and health can be achieved concurrently from a nutritional standpoint. We’ll explore the overlaps, effective strategies, and the potential pitfalls of pushing each to the extreme

When it comes to hypertrophy, or muscle growth, training hard is only part of the equation. Proper nutrition and strategic supplementation can play a significant role in maximizing your gains. In this guide, we'll explore the mechanisms of hypertrophy, optimal nutrition for muscle growth, and the most effective supplements to enhance your training outcomes.

I have an embarrassing confession to make: the idea for this blog was inspired by a trashy Netflix show called STRONG. The show pairs ten top trainers with participants aiming to lose weight and get fit, and they compete in various challenges. Despite its entertainment value, it's not exactly a reliable source for workout plans. What caught my attention, though, was the transformation segment at the end of each episode, where they reveal the participants weight loss, clothes size reduction, and changes in body fat percentage. As someone who has measured the body fat percentage of many clients and athletes, I found some of the quoted figures dubious, sparking this discussion on the complexities and importance of measuring body fat percentage (BF%).

Periodised nutrition, as defined by the renowned sports scientist Asker Jeukendrup, is "the strategic combined use of exercise training and nutrition (or nutrition only) with the overall aim to obtain adaptations that support exercise performance." This means tailoring nutrition strategies to complement specific training phases, leading to better performance outcomes.

We start this week’s blog with a warning. That is a warning about the amount of time that you can lose trying to come up with beetroot puns. Only do it if you have to, and even then you still won’t be happy with the outcome. “Beet, Pray, Love” was the lesser of many evils. Anyway, now that disclaimers out the way you have probably guessed that this week’s blog is about Beetroot. More specifically Beetroot Juice, more specifically still, the evidence around its potential performance-enhancing benefits!

Sleep is a cornerstone of achieving your nutrition and fitness goals. But what role does eating before bed play in this equation? Let’s explore how your food choices can impact your sleep quality and overall health through optimal nutrition for sleep.

In 2020, I had the privilege of interviewing Carl Langan Evans, a leading researcher in combat sports physiology and nutrition, on my Instagram Live. Carl, a former world-level Taekwondo athlete, now works at Liverpool John Moores University, where he conducts groundbreaking research on weight cutting in fighters. Here's a detailed summary of our conversation.

Injury recovery and rehabilitation are critical aspects of any fitness journey, and nutrition plays a pivotal role in this process. While structured rehab programs, adequate sleep, and a strong mindset are essential, this blog will focus on the nutritional strategies that can positively impact your recovery. Remember, nutrition alone isn't the sole key to successful recovery, but it is a significant part. So, let's dive into how you can optimise your diet to support your healing process!

Back in May 2020, during the lockdown, I began hosting Instagram Live conversations with various guests to expand my knowledge across different aspects of my practice, including nutrition, sports science, CrossFit, and business. I’m now revisiting and sharing some of these insightful discussions in blog form. One of the highlights was my conversation with Dr. Fionn McSwiney about his research into ketogenic diets (KDs) and performance, his current work at Dublin City University (DCU), and his role as a nutrition consultant at LUCID. Here, I’ll highlight several key takeaways from that conversation.

Beta alanine is a relatively well researched supplement who’s benefits have been shown in high intensity exercise and delaying fatigue. Pretty useful for a sport or training methodology that involves performing high intensity exercise until we fatigue right?!

Today we’re going to be giving a little overview of beta alanine before answering that age old question (that popped up very recently)....

Does the timing of beta alanine matter?!