Podium Science

01/07/2022

Fat…don’t be afraid!

Our body uses fat as its main source of fuel when we’re exercising at lower intensities or sitting around 🧘‍♀️

It also helps our body absorb what we call ‘fat soluble' vitamins (A, D, E and K), and produce new cells 👷‍♂️👷‍♀️

This means it’s vital that we eat enough fat in our diet for our body to function properly ✅

How much is enough? 20-35% of our total daily calories 👍

Public health guidelines suggest to:

• Prioritise eating unsaturated fats 🥑

• Limit our saturated fat intake to no more than 10% of our total daily calories 🥩

• Limit our trans fat intake to no more than 2% of our daily calories 🧁

References in comments 👨‍🏫

15/06/2022

Protein 💪

Probably the most talked about and researched nutrient in sports science, and for good reasons too ✅

Consuming enough protein encourages our body to build new skeletal muscle tissue (via protein synthesis) and provides it with the building blocks (amino acids) required to do so. Two birds with one stone 🥌🐦 🐦

This helps our body to recover from the stress of exercise in preparation for our next training session or competition. Depending on our training programme, it’ll also bring about physiological adaptations such as increased muscle mass (hypertrophy), strength, and more! 🏋️‍♀️💪

Importantly, to gain these benefits, eating the RNI (enough protein to meet 97.5% of the UK population's needs) of 0.75g per kg body weight/day won’t cut it ❌. It’s recommended to consume at least double this when trying to maintain or build muscle mass, and even more when losing weight.

The timing of our protein intake throughout the day and around exercise is also important, which I’m sure we’ll cover in future posts ⏱

Are you eating enough protein for your goals? 👀

References in comments 👨‍🏫

13/06/2022

Carbohydrate, along with fat and protein, is one of the three macronutrients that our body uses as a source of energy. It’s versatile, fuels a range of exercise intensities, and is key for fuelling high-intensity exercise ✅

However, our body can only store a limited amount of carbohydrate (approx. 300 - 1000 grams) in comparison to fat (virtually unlimited). With this in mind, to ensure that we have enough fuel for optimal athletic performance and recovery, the amount of carbohydrate we eat in a day should relate to how active we are that day 🍝🏃‍♀️

The more active we are, the more carbohydrate we eat 🏋️‍♀️⬆️
The less active we are, the less carbohydrate we eat 😴⬇️

There are exceptions to this, such as the day before and day after an athletic event. On these days, regardless of how active we are, increasing our carbohydrate intake can ensure we have enough fuel for the event and promote recovery 🏆

These recommendations are only guidelines – people can have different tolerances to carbohydrates ⚠️

To prevent unwanted stomach discomfort at the worst possible time, always test eating a higher than usual amount of carbohydrate around training sessions before you do around a competitive athletic event. See how it makes you feel and adjust as necessary 👍

Reference: Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016 Mar;48(3):543-68. doi: 10.1249/MSS.0000000000000852. Erratum in: Med Sci Sports Exerc. 2017 Jan;49(1):222. PMID: 26891166.

10/06/2022

Now the weather is getting warmer, it's important as ever to stay hydrated! ☀️ 💦

Without access to specialist equipment, something as simple as checking your urine colour is a good way of keeping track 🚾

It does have its limitations; differences in colour perception between people, room lighting, and toilet bowl colour can impact how we judge the urine colour, for example 🧐

However, it's been shown to correlate well with more accurate methods of hydration assessment ✅

For most of us, it's a simple and cost-effective way of making sure we're drinking enough fluids 👍



Reference: Kostelnik SB, Davy KP, Hedrick VE, Thomas DT, Davy BM. The Validity of Urine Color as a Hydration Biomarker within the General Adult Population and Athletes: A Systematic Review. J Am Coll Nutr. 2021 Feb;40(2):172-179. doi: 10.1080/07315724.2020.1750073. Epub 2020 Apr 24. PMID: 32330109.

08/06/2022

Whether you're an athlete or not, we'll lead you towards the same outcome - nutrition for the better ✅

Better performance, better health, better wellbeing.

07/06/2022

We won't just work with athletes, we'll work with anyone who's looking to make a health or physical related change for the better ✅

Whatever change you're looking to make, we can't wait to support you along the way!

06/06/2022

We're excited to work with athletes of all levels and abilities, from the weekend warriors to the seasoned pros 🏋️‍♀️🏃‍♀️💪

Whether you're preparing for your next event or looking for year round support, our SENr and ISAK registered services will have you covered!

Whilst we finish preparing our services, follow our socials to stay in the loop with sports nutrition tips and infographics; all over Insta, Facebook, and Twitter.

01/06/2022

The nutrition field is notorious for conflicting opinions on the best way to eat and drink, even amongst the experts 🤯

This can make it difficult when deciding how to structure your diet, but don't stress, we're here to help 👊

Our key focus is to empower you, through coaching, to make informed nutritional choices that align with your goals. This will give you the knowledge and the confidence to take control of and own your nutrition, which we believe is what underpins a successful diet 🧠

Of course, in line with our name, we promise to only share knowledge and practices that are backed by science 👨‍🔬

You can have confidence in us 👍

01/06/2022

Head over to www.podiumscience.com and sign up for our email list. We'll keep you in the loop with nutrition tips and exclusive discounts ready for when our services launch 📧

Nutrition for the better. We help people achieve their goals using science-based nutrition.

01/06/2022

Welcome to Podium Science 👋

By the end of Summer 2022, we're aiming to launch nutrition services for athletes, teams, and anyone looking to make a health or physique related change for the better🏋️‍♂️🏃‍♀️

Whilst we finish creating our services, follow our socials to stay in the loop with nutrition tips and infographics: all over Insta, Facebook, and Twitter 👊