Sophie Mack Nutrition

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Sophie Mack Nutrition

Accredited nutritionist providing 1-2-1 coaching, nutrition programmes, team, and business nutrition.

19/06/2023

Fat Loss 101…

Too often we hear “it’s simple, it’s calories in vs calories out”🥴 And although this is true in principle, fat loss can be tough and a bit more complex🤔

Firstly, most people don’t realise how much they are actually eating - they think they’re in a calorie deficit when they aren’t😢

Your body is not just fat - even if your weight stays the same or goes up, you may have lost fat but gained muscle. This is why the scales aren’t everything🤷🏼‍♀️

Exercise only counts for 5% of your daily activity - we can’t start hoping for great fat loss results if our diet still sucks🏃🏽‍♀️

People often neglect the basics of health - with sleep being the main one😴 With such a big impact on our mood, energy levels and appetite nailing your sleep is your first and easiest hack🥱

Lastly… you can do it. No matter how many “diets” you’ve tried, you are capable of fat loss, you just need the right mindset, understanding, a realistic approach and support🫱🏻‍🫲🏼

If you’re struggling with fat loss and need help, send me a DM 📥or click the link in my bio 👆🏻to see how I can help 🫶🏼

05/05/2023

☕️Caffeine ☕️

So many of us love a good coffee, but do you really understand how that coffee gives us our well needed boost?⚡️

Caffeine is a stimulant found in many foods and drinks, not just coffee🍫 Not only can it provide us with improved cognitive function in our day to day lives, but can also enhance athletic performance🏃🏽‍♀️

Timing, type and amount are all important for the effectiveness of caffeine so check out these tips to optimise it’s effects whilst not impacting other areas of your life such as your sleep 💤

If you need more help with understanding supplements and how to best use them yourself, or overall nutrition guidance then drop me a DM📥 or follow the link in my bio 👈🏻

23/04/2023

🏃🏽‍♀️ MARATHON NUTRITION PT.3 - post race 🏃🏽‍♀️

Good luck to everyone running the marathon today!⚡️

As you celebrate crossing that finish line later, make sure you enjoy yourself (you have just run a marathon after all!) but also try to follow these tips to help your body recover!❤️‍🩹

If you feel you’d benefit from nutrition support for your next race, get in touch📥🫱🏻‍🫲🏼

19/04/2023

🏃🏽‍♀️ MARATHON NUTRITION PT.2 (morning of and during) 🏃🏽‍♀️

Here is part 2 of nailing your nutrition a marathon2️⃣ this time looking at what you should eat the morning before the race and during the event⚡️

Check out these tips on timing your carbs, how to keep your hydration optimal and how to keep fuelling even when you don’t feel like it🧃🥯☕️

Remember everyone is very personal, and it’s important to stick to what you know!🤔

Need more support? 📥 Send me DM for anymore running/marathon tips and see how we could work together to optimise your nutrition🫱🏻‍🫲🏼

17/04/2023

🏃🏽‍♀️MARATHON NUTRITION - before the race (up to the night before)🏃🏽‍♀️

With the London Marathon happening this Sunday and race season approaching, it’s time to nail your nutrition💪🏻

With your race relying almost exclusively on carbohydrates🥖, it’s so important to get these stores prepped and ready ahead of the big day🗓️ Going into the race with depleted carb stores, GI discomfort and dehydration will greatly impair your performance❌ Use this post as a little guide to smash your nutrition and race!🤓

Stay tuned for the following parts of this mini series focusing on during and after race nutrition strategies to get you ready for the big day this weekend!🫶🏼

16/04/2023

For all meal prep lovers, this is a perfect breakfast recipe for you🫶🏼

These egg muffins are super easy, delicious and with so many different variations of flavours you can keep making these without getting bored🥚🤤

You’ll need 1 x 12 hole muffin tin (lightly oiled/parchment paper in each) and…

Ingredients (makes 12):
Base
- 10 large eggs
- 1/2 a red onion (optional)
- salt and pepper (optional)

Whisk the 10 eggs together (can add a dah of milk if wanted), then add the chopped onion into the egg mixture (optional).

Fill each muffin hole about half way with the mixture. Now add whatever fillings you want to each!🍅🫑🧀

So many different fillings work, but below are the ones I used that all work really well together in different combinations👩🏻‍🍳

- Baby mushrooms (chopped)
- Cherry tomatoes (chopped)
- Spinach (chopped)
- Red pepper (chopped)
- Grated cheddar
- Pinch garlic salt
- Chopped chorizo

Once you’ve added the fillings, give each muffin case a stir and bake for 15-20mins (~180 degrees) until cooked through ⏲️

Once they are cooked, allow to cool and keep in an air tight container in the fridge for up to 5 days🗓️

They work great warm (heat in microwave for 20-30 seconds) or cold as they are! You could serve on top of a slice of toast to add some carbs into your breakfast, or have them on their own as a great mid-morning or post-workout snack!💪🏻

31/03/2023

💪🏻 Protein 🥚

Social media is bombarded with “high protein” meals, tips and diets, but why do we need protein and how much do you actually need? 🤨

Protein is essential for a range of things in the body including growth and repair of body tissue (mainly muscle), keeping you fuller for longer and maintaining immune function🦠

The Recommended Daily Allowance (RDA) is set at 0.8g/kg/d. Majority of people easily consume this, and actually require significantly more, especially if physically active 🏃🏽‍♀️

If you’re physically active, aim for 1.2-2.0g/kg/d of protein to optimise your performance and recovery, with your demands dictating where you should be on this scale 🏋️‍♀️ For example, if you weigh 60kg, then aim to consume 72 - 120g of protein 🥩

If injured, increase this intake further to 2.2-2.6g/kg/d to help speed up the recovery process❤️‍🩹

Aim for high quality protein sources that contain all of the essential amino acids (the ones that our body can’t make itself). These include poultry, eggs, beef, fish, soya, buckwheat and quinoa 🐟🍗

Try and split your intake evenly throughout a day to optimise muscle protein synthesis (the process that allows growth and repair) 📈 Aim for at least 20g at each of these servings to help optimise MPS 💪🏻

If you need any help in working out how much protein you need, or any other nutrition support then get in touch and see how I could help you! 🫱🏻‍🫲🏼

06/03/2023

After finally graduating from my MSc in Sports Nutrition recently 👩‍🎓and officially being registered as an Associate Nutritionist (AfN) and Sport and Exercise Graduate Nutritionist (SENR), I thought it was about time to launch my own business! 📈

I'm offering 1-2-1 nutrition coaching at various different levels and prices, as well as 8-week programmes, nutrition support for sports teams and businesses.

So, if you think you'd be interested in nutrition support then take a look at my website to see what I offer (or send me a message) and book in for a free 15 minute discovery call to find out how I could help you 🤝

https://www.sophiemacknutrition.com

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Chelmsford

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http://www.sophiemacknutrition.com/

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