JE_Nutrition

20/09/2023

𝗞𝗲𝗲𝗽 𝗬𝗼𝘂𝗿 𝗚𝘂𝘁 𝗚𝗮𝗺𝗲 𝗦𝘁𝗿𝗼𝗻𝗴 𝘄𝗶𝘁𝗵 𝗬𝗮𝗸𝘂𝗹𝘁! 💪🥛

Filled with probiotics, Yakult can help keep your digestive system in balance as well as keeping your immune system in check! 🛡️

I tend to have one of these every morning alongside my breakfast!🥣

15/08/2023

𝗧𝗵𝗲 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗡𝗶𝘁𝗿𝗮𝘁𝗲!⚽️⚡️

From reducing the amount of energy required to perform, to improving heart health, and enhancing blood flow, nitrates may be the complete supplement for you! 🔥💨

Imagine how much further you could push yourself with the added advantage of a 𝟭𝟲% 𝗶𝗻 𝘆𝗼𝘂𝗿 𝘁𝗶𝗺𝗲 𝘁𝗼 𝗲𝘅𝗵𝗮𝘂𝘀𝘁𝗶𝗼𝗻!

03/08/2023

𝗕𝗼𝗼𝘀𝘁 𝘆𝗼𝘂𝗿 𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆 𝘄𝗶𝘁𝗵 𝗔𝗿𝗹𝗮 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗬𝗼𝗴𝗵𝘂𝗿𝘁! 💪🥛

This super convenient snack is full of protein to help repair your muscles after a tough sessions! 🛠️

You can pop into almost any supermarket to grab one when your in need of a protein hit 👊

Me personally I love these as a mid-morning snack to help me achieve my protein targets 🎯

01/08/2023

𝗨𝗻𝗹𝗼𝗰𝗸 𝘆𝗼𝘂𝗿 𝗳𝘂𝗹𝗹 𝗽𝗼𝘁𝗲𝗻𝘁𝗶𝗮𝗹 𝗼𝗻 𝘁𝗵𝗲 𝗽𝗶𝘁𝗰𝗵!🔓🏃 ‍

Nitrates are a game-changer. They improve blood flow 💉, enhance oxygen usage in your muscles 💪, and provide the endurance to help you outrun your opponent 🏃‍♂️⚡

Nitrates can be found in veggies like spinach 🌿 and beetroot 🍠 however, it can be difficult to get enough nitrates through your diet 🍽. Optimise with nitrate powders and shots to help you achieve sufficient intakes.

Aim to increase your nitrate intake for 2-3 days before matchday 📆. Then give your body that final boost 2 – 3 hours before kick-off ⏰ to have you feeling super fit 🚀💯

30/07/2023

Are you getting enough protein? 🤔

Check out these nutrient-dense foods that are loaded with protein! Incorporatethese easy protein sources into your diet to boost your muscle recovery and growth! 💪🍽️

29/07/2023

𝗪𝗮𝗻𝘁 𝘁𝗼 𝗲𝗮𝘁 𝗹𝗶𝗸𝗲 𝗮 𝗽𝗿𝗼? 𝗡𝗮𝗶𝗹 𝘁𝗵𝗲𝘀𝗲 𝟱 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗲𝘀𝘀𝗲𝗻𝘁𝗶𝗮𝗹𝘀! 💪⚡

Whether you are a Elite, Semi-pro or Recreational athlete, your nutrition will play a massive role in determining your performance!🏆

Like, share, and tag a teammate who needs to see this!📣💬

27/07/2023

𝗖𝗮𝗿𝗯𝘀: 𝗧𝗵𝗲 𝗚𝗮𝗺𝗲 𝗖𝗵𝗮𝗻𝗴𝗲𝗿 𝗶𝗻 𝗬𝗼𝘂𝗿 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲! 🚀

Get a low-down on simple and complex carbs, and how they impact athletic performance! 💪⚽

Stay tuned to level up your nutrition game!🏆

22/07/2023

𝗖𝗿𝗲𝗮𝘁𝗶𝗻𝗲 𝗳𝗼𝗿 𝗖𝗵𝗮𝗺𝗽𝗶𝗼𝗻𝘀 🥇⚡️

🔓💥 𝗖𝗿𝗲𝗮𝘁𝗶𝗻𝗲 – the secret weapon to have you dominating on the pitch. This powerhouse supplement is not just for body builders, it can have you feeling like 𝗔𝗱𝗮𝗺𝗮 𝗧𝗿𝗮𝗼𝗿𝗲.

💨🎯🚀 Creatine is one of the most studies supplement. It has been found to 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲 𝘆𝗼𝘂𝗿 𝗺𝘂𝘀𝗰𝗹𝗲 𝗺𝗮𝘀𝘀, 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗮𝗻𝗱 𝘆𝗼𝘂𝗿 𝗽𝗼𝘄𝗲𝗿. Additionally, a study focusing on football players found an improvement in 𝗱𝗿𝗶𝗯𝗯𝗹𝗶𝗻𝗴, 𝗽𝗮𝘀𝘀𝗶𝗻𝗴 𝗮𝗻𝗱 𝗷𝘂𝗺𝗽 𝗵𝗲𝗶𝗴𝗵𝘁. The key attributes for every semi-pro footballer striving for greatness.

💡🍽️ 𝗛𝗼𝘄 𝘁𝗼 𝗖𝗼𝗻𝘀𝘂𝗺𝗲: You have two choices. You can quickly load up your muscle stores by having 𝟮𝟬𝗴 𝗽𝗲𝗿 𝗱𝗮𝘆 𝗳𝗼𝗿 𝟱 – 𝟳 𝗱𝗮𝘆𝘀, then reverting to 3 – 5 grams per day thereafter. Or you can start with 𝟯 – 𝟱𝗴 𝗱𝗮𝗶𝗹𝘆. This method will just take longer for your muscles to reach their peak.

21/07/2023

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝗰𝗿𝗲𝗮𝘁𝗶𝗻𝗲 𝘀𝗵𝗼𝘂𝗹𝗱 I 𝗯𝗲 𝘁𝗮𝗸𝗶𝗻𝗴?🤔🎯

𝗢𝗽𝘁𝗶𝗼𝗻 𝟭: Load Up! Start with 20g/day for the first 6-7 days, then dial it back to 3-5g/day ⚖️

𝗢𝗽𝘁𝗶𝗼𝗻 𝟮: Slow and Steady. Take 3-5g/day, everyday 🐢

Mix it in water 💦 , your morning porridge 🥣, or a smoothie 🍓 – it all works! 🍽️

Time to unleash your potential! 💪

20/07/2023

𝗕𝗼𝗼𝘀𝘁 𝗬𝗼𝘂𝗿 𝗚𝗮𝗺𝗲 𝘄𝗶𝘁𝗵 𝗖𝗿𝗲𝗮𝘁𝗶𝗻𝗲!💪

𝗟𝗼𝗼𝗸𝗶𝗻𝗴 𝗳𝗼𝗿 𝘁𝗵𝗮𝘁 𝗰𝗼𝗺𝗽𝗲𝘁𝗶𝘁𝗶𝘃𝗲 𝗲𝗱𝗴𝗲? Creatine helps boost 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵, 𝘀𝗽𝗲𝗲𝗱, and 𝗽𝗼𝘄𝗲𝗿 for superior football performance! 🏋️‍♂️🏃‍♂️💥

Don't miss the next reel where I will guide you on how to effectively use creatine! 🎥✨

14/07/2023

Footballers Non-negotiables! 🚀⚽️

Here are the six non-negotiables for every footballer when it comes to nutrition and performance 💪🥦

13/07/2023

"𝗨𝗻𝗹𝗲𝗮𝘀𝗵 𝘆𝗼𝘂𝗿 𝗮𝘁𝗵𝗹𝗲𝘁𝗶𝗰 𝗽𝗼𝘁𝗲𝗻𝘁𝗶𝗮𝗹 🚀 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝗣𝗼𝘄𝗲𝗿 𝗼𝗳 𝗦𝗮𝗹𝗺𝗼𝗻! 🐟💪

Packed with Omega-3 fatty acids and quality protein, salmon is a superfood that can significantly elevate your athletic performance. 🏃‍♀️💨

🎯 𝗛𝗲𝗮𝗿𝘁-𝗛𝗲𝗮𝗹𝘁𝗵𝘆: The Omega-3 fatty acids in salmon work tirelessly to decrease triglycerides, lower blood pressure, reduce blood clotting, and decrease the risk of strokes and heart failure. It's a heart health superstar!

🔄 𝗥𝗲𝗰𝗼𝘃𝗲𝗿 𝗥𝗶𝗴𝗵𝘁: The high-quality protein in salmon isn't just about building muscle. It plays a crucial role in repairing muscle tissue after strenuous workouts, facilitating faster recovery and preparing your body for the next challenge.

💪 𝗠𝘂𝘀𝗰𝗹𝗲 𝗕𝘂𝗶𝗹𝗱𝗲𝗿: Salmon's protein is complete, meaning it contains all the essential amino acids your body needs for muscle growth and repair. Consuming salmon post-workout provides your body with the building blocks it needs to increase muscle mass.

🍃 𝗔𝗻𝘁𝗶-𝗜𝗻𝗳𝗹𝗮𝗺𝗺𝗮𝘁𝗼𝗿𝘆: Omega-3s in salmon aren't just good for your heart. They're potent anti-inflammatory agents, helping to reduce the inflammation often associated with rigorous training and aiding in quicker recovery between workouts.

Incorporating salmon into your athletic diet not only provides a powerful punch of vital nutrients but also contributes to a well-rounded, balanced diet. Its incredible health benefits extend far beyond the gym, supporting overall well-being while enhancing athletic performance.

04/07/2023

💪𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗱𝗼 𝘆𝗼𝘂 𝗿𝗲𝗮𝗹𝗹𝘆 𝗻𝗲𝗲𝗱?🤔

Looking to boost your recovery🚀, increase your muscle mass 💪 or just become stronger🏋️‍♂️? It's crucial to ensure you're fueling up with the right amount of protein.🍗

For optimal results, studies recommend aiming for between 𝟭.𝟰 - 𝟮 𝗴𝗿𝗮𝗺𝘀 𝗼𝗳 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗽𝗲𝗿 𝗞𝗚 of your body weight. My personal sweet spot? 🎯 𝟭.𝟲 𝗴𝗿𝗮𝗺𝘀 𝗽𝗲𝗿 𝗸𝗴 𝗱𝗮𝗶𝗹𝘆.

Remember, it's essential to provide your body with a steady supply of protein throughout the day.⏱️ Aim to feed your body with 𝟮𝟬 - 𝟰𝟬 𝗴𝗿𝗮𝗺𝘀 𝗼𝗳 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗮𝘁 𝗲𝘃𝗲𝗿𝘆 𝗺𝗲𝗮𝗹.🍽️

Need help crunching those numbers? Drop me a message together, we can achieve your football fitness goals! 📩

02/07/2023

𝗙𝘂𝗲𝗹 𝗳𝗼𝗿 𝗖𝗵𝗮𝗺𝗽𝗶𝗼𝗻𝘀: 𝗬𝗼𝘂𝗿 𝗣𝗿𝗲-𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗖𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝘀 𝗚𝘂𝗶𝗱𝗲 🏆🍞

Remember, every training session counts, so fuel up properly!!🏋️‍♂️🍌 Carbohydrates are essential before training to provide your body the energy it needs to perform at its peak. It can be difficult as semi-pro athletes to properly fuel yourself while balancing training and work but incorporating snacks into your day can be a game changer! 🕓🥪

𝗕𝗮𝗴𝗲𝗹𝘀: Stocked with 50g of complex carbohydrates per bagel, they are a perfect snack to provide sustained energy for long, strenuous workouts, helping you push through to the end. 🥯⚡

𝗕𝗮𝗻𝗮𝗻𝗮𝘀: Bananas are a great, quickly digestible pre-training snack since they are a rich source of quick-acting carbs. 🍌💪

𝗣𝗼𝗽𝗰𝗼𝗿𝗻: Popcorn is a low-calorie, high-fiber snack that provides complex carbohydrates for prolonged energy. It's an excellent option for if you are needing a light yet energy-boosting snack. 🍿🏋️

𝗥𝗶𝗰𝗲 𝗖𝗮𝗸𝗲𝘀: Rice cakes are a rapid supply of quickly digested and absorbed carbs that give you immediate energy. Additionally, they can have protein or fat on top for a well-rounded snack! 🍚🚀

28/06/2023

𝗘𝗻𝗵𝗮𝗻𝗰𝗲 𝘆𝗼𝘂𝗿 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝘄𝗶𝘁𝗵 𝗢𝗺𝗲𝗴𝗮-𝟯 𝗳𝗮𝘁𝘁𝘆 𝗮𝗰𝗶𝗱𝘀! 🐟🏋️‍♂️

1️⃣ Omega-3 for Strength 💪

A good quality omega-3 fatty acid boosts protein synthesis, which is your body's process of creating new proteins that contribute to the growth and repair of your muscles. Therefore, Omega-3 increases your body's capacity to build and strengthen muscle tissue.

2️⃣ Omega-3 for Recovery 🤕

Omega-3 fatty acids such as EPA and DHA are known for their anti-inflammatory properties. Several studies have shown that they are helpful in reducing muscle soreness and swelling following intense training. As a result, your muscles will be able to recover quicker and feel fresh again. In addition, Omega-3 can also reduce the damage caused by free radicals that are produced during intense exercise, thus further accelerating the recovery process.

3️⃣ Omega-3 for Health

Aside from its performance benefits, Omega-3 remains a highly valuable nutrient. By providing essential fats to the brain, it can help maintain brain health. Additionally, studies have shown that it can reduce the risk of cardiovascular disease and improve your heart health.

Would you like to know how to incorporate Omega-3 into your diet? Feel free to drop me a message!📧

25/06/2023

🌟 Recover like a champion! 🥗⚽️

Take your recovery to the next level with these quick and delicious snacks, perfect for a post workout or training protein hit.

Protein is essential for your recovery! It provides the building blocks needed for muscle repair and growth, helping you recover from intense workouts and grow stronger muscles 🏋️‍♀️💪 Incorporating protein-rich foods will help reduce your muscle soreness, recover effectively and prepare you for your next session!💥

21/06/2023