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The Nu-Trio FEED

3 Postgraduates
Bringing all things sports science! From recipes to infographics we want to share our knowledge with you�

06/03/2022

BRUNCH SKILLET🍳

Egg, bacon and potato hash, great for any meal🤩

Ingredients:
2 spring onions
4 eggs
Lean bacon medallions (3-4 rashers)
Diced potatoes
Seasoning
Fry light or oil

Method:
-Simply spray fry light into a large skillet pan, add all diced potatoes, season and cook for 15-20 until they have softened and golden in colour.
-Cut the bacon into pieces and add to the skillet.
-Once the bacon is cooked through add the spring onions.
-Make 4 wells in the skillet and carefully crack 4 eggs into each spot.
-Continue to cook until the eggs are set (approximately 8-10mins).

Enjoy 😋

The Nu-Trio FEED x

06/01/2022

Broccoli & Stilton Soup🥦🧀

Super easy recipe and an all time favourite in the winter months🤩❄️

Ingredients:
- Vegetable stock (500ml)
- Stilton cheese (50-100g)
- 1 full broccoli (utilise the stalk also if you wish)

Method:
- Simply cut the broccoli head and boil in a pan until cooked.
- In the meantime fill a measuring jug with 500ml of boiling water, add a vegetable stock cube and combine.
- Once the broccoli is cooked, drain and add to a blender along with the stock and the Stilton.
- Blend the ingredients until fully combined.
- Return the soup mix to a pan and heat through, if you prefer a thicker consistency add some cornflour.
- Lightly season and serve!

A cheap, quick and nutritionally dense meal❤️

The Nu-Trio FEED x

03/01/2022

Starting the new year we’re trying to incorporate more plant-based meals! Trying to be more climate conscious 🌎

This was a great Christmas gift, with loads of tasty and healthy plant-based options 😋 Look out for some of these recipes soon to be posted!

Happy New Year to all our followers🎉😊

The Nu-Trio FEED x

30/12/2021

ICELAND🗻🌋

Completely irrelevant post but felt we had to share😅

Hope you’re all having a lovely Christmas break! With the holidays and us being away we’ve been pretty quiet but will be back in the new year with plenty more content🤩

The Nu-Trio FEED x

22/12/2021

To continue on from our Monday protein post…

Here’s some examples of protein sources, both animal and plant based, that are equivalent to the recommended 20-30grams!

Remember: A meal should consist of more than just protein, and the best diet is a mixed one that ticks all the boxes.

The Nu-Trio FEED

20/12/2021

PROTEIN

The building blocks of our body that make up every tissue cell and serve as an essential fuel source.

Here is some basic information on the 3 T’s of protein- Type, Timing and Total!

Regarding TYPE whey protein is considered the most optimal due to its high leucine content and rapidly digestible nature. However, there are a number of other sources such as pea, soy and casein protein that all have their individual purposes👍🏼

Protein isn’t just about the post workout GAINS, it builds/repairs all human cells throughout the body💪🏼

Any questions regarding this post don’t hesitate to DM us!

The Nu-Trio FEED X

17/12/2021

TIS THE SEASON FOR MINCE PIES🤩

They may not look the prettiest but they tasted good which is the most important right…😅

Merry Christmas all, how is it 8 sleeps until the big day!🎄

The Nu-Trio FEED x

14/12/2021

Here’s some healthy carbohydrate sources for you guys!

Despite getting a lot of stick in the media, carbs aren’t all bad.

In fact, without carbs in your diet you simply cannot fuel high to maximal intensity exercise over long
periods of time.

Just remember, every individual’s carbohydrate needs are different!

10/12/2021

TURKEY STACK 💪🏽

Can say we really enjoyed this one! Inspired by Friends and really got us in a festive mood🎅🏼🎄

Give it a try! You won’t regret it🤤Make sure to send us your version if you do!

The Nu-trio FEED x

10/12/2021

CARBS.

A core component in so many foods, from grains and pastas to fruit and veg!

They perform important functions for everyday life and a key fuel source for exercise. When considering what foods to eat, we can think of these 3 T’s: Type, Timing and Total.

The topic of carbohydrate itself consumes a profound amount of research and is one of the most controversial topics in nutrition. We hope to dispel certain myths and provide well informed understandings to what they are and why they are important in the coming weeks. But for now, if you can learn anything from this post, or even start to ask yourself questions over food and being more mindful over your choices, that’s a big step!

Despite often being demonised, we love carbs and they are a component that contributes to our lifestyles.

The Nu-Trio FEED x

06/12/2021

SLEEP & NUTRITIONAL INTERACTIONS😴🥞

Following on from our previous post, within our diet there are many sources that can both PROMOTE and IMPAIR our sleep duration and overall quality!

Various nutritional interventions, some of which stated above, have been proven to improve sleep, however warrant further investigation!

The relationship between nutrition and sleep is very difficult and varies greatly dependent on dietary patterns and the individuals digestive/metabolic function.

Do you have any specific pre-bed routines that work for you?

The Nu-Trio FEED x

06/12/2021

NUTRITIONAL TIPS- A few tips we should try and aim for daily, in order to have a healthy and happy lifestyle⭐️

SUGARY DRINKS- Limit high sugar/caffeinated drinks by opting for zero/sugar free options or only have them some days of the week!

FRUIT & VEGETABLE CONSUMPTION- We all know how important micronutrients are, however if you struggle to incorporate them into your day add fruits/veggies to meals, as they’ll bulk up your portion with lots of goodness! For example adding berries to your porridge, or onions and peppers in your bolognese all makes a difference. Smoothies are also a great way to consume lots of fruit, just be careful with store bought ones as they may contain lots of sugars/additives!

SATURATED/PROCESSED FOODS- A well balanced diet with all foods in moderation is what we should all strive for, however we should particularly try to limit these foods more than others due to the negative health effects they can have on our body i.e. increased risk factors of cardiovascular disease.

GOAL SPECIFIC NUTRITION- Change your nutritional habits based on your fitness goals and activity levels. Someone trying to lose weight can eat very differently compared to someone trying to maximise exercise performance in a competition.

ROUTINE- Having a routine that works for you is key to ensure you stay on track and maximise your days! It helps us to create positive habits that in turn promote self care and feelings of fulfilment👍🏼

ALCOHOL CONSUMPTION- Alcohol contains hidden calories so if you drink regularly try to opt for low calorie options or alcohol free alternatives-this will also help the hangover!🤕

The Nu-Trio FEED x

03/12/2021

Kicking off our 1st recipe of December with…

GINGERBREAD CHRISTMAS TREES🎄

These are definitely one to try this Christmas season⭐️

Recipe below👇🏻👇🏻
- 120g of whole wheat/all purpose flour
- 2 tablespoons of milk
- 1 teaspoon of ginger
- 1 teaspoon of all spice
- 1 teaspoon of baking powder
- 1 teaspoon of cinnamon
- 2 tablespoons of molasses
- 55g of unsalted butter (warm, not fully melted)

Method:
- Simply combine all the ingredients in a bowl until a dough forms
- Roll out the dough and cut into whatever shapes you wish with cookie cutters
- Place in the oven for 10-15mins

The Nu-Trio FEED x

30/11/2021

WINTER HYDRATION!❄️⛄️

Hydration habits tends to slip away during winter months. As the temperature drops so does our perceptions of wanting to ingest fluid.

However, its equally as important to keep hydrated throughout the winter months! Here’s some tips of how to promote good hydration habits, with a practical example of working out post-exercise hydration needs.

Any questions feel free to drop us a message.

The Nu-Trio FEED x

28/11/2021

HEALTH… the most important possession of all yet is often neglected due to poor behaviours and habits!

These 4 main factors provide the roots that form the foundations of a healthy lifestyle. Something we should all consistently strive for💪🏼

Your attitude determines your direction👏🏼

26/11/2021

This weeks recipe IS…

BLUEBERRY MUFFINS🤩

Despite them not rising as well as hoped they still taste delicious😅

The Nu-Trio FEED x

26/11/2021

Kicking off Friday with an introduction to…
MACRONUTRIENTS 🍗🥑🥖

Any enquiries don’t hesitate to send us a message!

The Nu-Trio FEED Team!

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