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Step-by-Step Nutrition, Oxford (2025)

05/10/2021

Recently I had the chance to talk about the nutritional needs for female athletes.

The starting point is to determine how many calories you need to thrive in yuor sport

Having adequate energy intake will help you:
- having a healhty immune system
-having healthy bones and cardiovascular system
- having a healthy period
- better mood
-perform in your sport
- recover quickly between sessions

Work on your foundation to give you the best chance to succeed in your sport and be an healty happy athlete

28/09/2021

Extremely happy to have received the international certificate in sport nutrition!

I love my field and I am committed each year to attend conferences and courses to keep on learning and improving my practice

Mastermind in Sports Nutrition was an amazing course where I had the chance to interact with practitioner all around the world and learned practical tips directly from

I truly recommend this course if you want to bring yours skills as practitioner to the next level.

20/09/2021

Sleep is the forgotten nutrient

We focus so much on macros, calories, and supplements but sleep should be one of the main focus to target since the get go.

Sleep is crucial to recharge the batteries and promote recovery

Studies showed that those who restrict sleep or have bad sleep quality have lower reaction time, and more likely to make poor decisions, as well as increasing irritabilty and depression.

Not so good if you ask me.

Plus if you are trying to lose weight. Being sleep deprived will slow the process down.

On top of following the common rules for sleep hygiene, proper nutrition close to bed time can help you further inprove sleep quality and latency 💤🛌

Unless you are a newparent...there is no amount of tryptophan that can make you sleep through a crying baby in the middle of the night 👶

17/09/2021

Friends are important🫂

Best friends are always at your side ready to support and motivate you.🗣️

Think about nutrition as one of your friend. If you take care of it, it will repay you 10 thousands folds in every aspect of your life🙌

If your nurture your relationship with food you are gonna be a much more successful and happy human being.😃

The door is always open to make nutrition your strongest ally in becoming the best athlete you can be💪

Don't be a d**k to your friend
Start working on your nutrition, trust me it is worth it! 🤓

13/09/2021

Morning

Here is an easy and quick recipe if you like a salted breakfast or as a low carb day

Green frittata
Serves 2-3

6 medium eggs
125g spreadable light soft cheese or quark
~80g of grated parmigiano reggiano or pecorino
10-12 asparagus spears, chopped
1grated large courgette
1 finely chopped white onion
1 tbsp olive oil
Salt and pepper

1️⃣ Preheat the oven at 180C°
2️⃣In a large pan pre-heat the olive oil and stir fry the onion then add the grated courgette and the asparagus. Cook for 10min, add salt and pepper
3️⃣ While the veg are cooking whisk the eggs whit the parmigiano and the soft cheese/quark
4️⃣ Add the vegetables to the egg mixture
5️⃣ Transfer everything in hoven proof tray ensuring to spread it evenly
6️⃣ Bake for 20 to 30 min at 180C°
7️⃣ Serve with a side salad with freshly chopped plum tomatoes and enjoy

💪

10/09/2021

Based on the current research collagen has the potential to help athletes joints and aiding recovery in case of tendon rupture

Collagen is high in 3 amino acids
1) glycine
2) proline
3) hydroxyproline

Which are easily absorbed in the gut.
Collagen intake coupled with exrcise seems to stimulate the rebuilding of the tendon and joints following mechanical stress, so consumption before exercise is key to promote tendon hypertrophy

However, to see effects, especially for recovery, a constant consumption over 3 or more months is necessary.

06/09/2021

So if you are an athlete or even someone who exercise regularly there is a good chance you are not eating enough

Especially carbs

This fear of carbs and calories is always present. The dread that eating an extra slice of bread at dinner is gonna make you fat and lose your performance hedge..

But what's happening is that you slowly depriving your body of the energy it needs to recover and adapt to training

And more often than not low carb intake is associated with low calorie intake...so not only you don't recover, but in the long run your body does everythin in its power to keep you alive

Shutting down what's not necessary.

This include your reproductive system

Bye bye estrogen and progesterone. These two fellas have a profound impact on your body (muscles, brain, immune system, bones...)

So now your health is at risk.

But don't worry, the problem is also part of the solution! Eating more carbs especially around intense training session will set you on the right path to recover 💪

If you need advice on how to fuel around training drop me a text, I have some tasty pasta's recipes to share😏

03/09/2021

This was a new experiment with

Baked feta pasta

Ingredients for 2
Wholegrain pasta (180g)
Pack of cherry tomatoes
1 block of feta (200g)
Garlic cloves (depends how much you like garlic)
Mixed herbs
Olive oil (1.5 tbsp)

Extremely easy to make

1️⃣ In a oven tray place cherry or plum tomatoes with the feta. Add some chopped garlic on top of the feta. 2️⃣Dress with some olive oil and mixed italian herbs
3️⃣Cook for 30min at 200C°
4️⃣On a separate pan cook the pasta
5️⃣Mix all togehter and serve

You can play and add some more vegetables than just tomato and feta.

Let me know if you have tried this recipe before

02/09/2021

Recovery is one of the most important aspects in performance nutrition and often does not receive enough attention

It becomes even more important when training twice a day or there are several competitions close together

A food first approach with sufficient carbs and high quality protein together with some water will be the lunchpad to sky rocket your recovery!

30/08/2021

If you want to reach your goals be SMART

Being specific allows you to focus on only what matters 🎯

Measuring is important. You need to track your progress, it helps you visualise the outcome. Let's say you want to lose weight (specific goal). Measuring the weight over time will give you an idea if you are moving towards your target

Achievable goals are those that you can reach if you work for it. If you choose an outrageous goal like you have a 5km PB of 35min and wan to get sub 20 within a month you are setting yourself up to failure because half way through you will give up.

You need to be realistic. Your goals are meaningful if they are based on your current reality. Setbacks will happen during the journey, but if your goals aren't realistic you will struggle to get back on track. Knowing what and why you are trying to do will help you set realistic goals.

Establish a clear time frame. Give yourself a reasonable amount of time to reach your goals. It will keep you motivated to work for it, and if you fail you can reassess...nothing wrong to reset goals. If you have been SMART you can always look back and see if it was realistic or you gave yourself enough time.

Are you SMART when setting your goals?

27/08/2021

You know already that food pics are not my greatest skills

I just cook put in a plate an hope for the best 😅

This one is a complete meal with:
Pearled spelt
Lean bacon medallion cut in stripes
Onion
A clove of garlic
Brown mushrooms
Fresh baby spinach
Veg broth
Olive oil
Parmigiano

1️⃣ Stir fry the onion, garlic and mushrooms in the olive oil
2️⃣After 10min add the spelt and cook it at medium heat
3️⃣In a sapate bring to boil the vegetable broth
4️⃣ Lower the heat and start slowly adding the broth to the spelt (it is the same procedure as cooking a risotto)
5️⃣When the spelt starts to soften add the bacon medallion stripes
6️⃣keep stirring and adding the broth for another 10 min
7️⃣Add the spinach and cook for another 5min
8️⃣finisn sautéing with parmigiano (if you want you can add a spoon of butter to make it creamier)

Enjoy

26/08/2021

Food is not just fuel for the the muscles but also for the brain 🧠

If you exercise, train, compete, I am sure you that sooner or later you will start feeling tired, and your decision making will be clouded, making it difficult to keep up.

Nutrition can have a great impact on improving our mood, energy level, and allow our brain to function better even during high intensity and prolonged task

Scroll to see some of the nutrition strategies that can improve your cognitive function!

23/08/2021

I love this quote from Phil Jackson

Said from someone that had the privilege to work with a couple of legendary players in the NBA

MJ and the balck mamba, just to name two 🏀

Obsessing is never good in any given situation

Those who get obsessed about body shape, PBs, weight or even health more often than not fall prey to extreme behaviours

And even if you have good intentions you might get more harm than good

Cutting out social life and being unhappy until you reach your goal.

Obsessing about being perfect.

As wise Phil said, the key is to create the best conditions for you to pursue your goals

It is about creating an environment that you enjoy and works for you in the long term

It is about being consistent not perfect.

The ride is a lot more fun than the way.

20/08/2021

I know my photo skills need to improve 😅
But I promise it tastes awesome!

I have it every week

And it is quick to make,
Spaghetti or linguine with prawns and peas in creame soft cheese sauce

Prawns are an excellent protein source with 14g for less than 100g 🦐

this what I use:

Serves 2
Frozen prawns (275g)
Frozen petits pois (double serving*forgot to measure them 😛)
Half white onion
Garlic cloves (couple)
Light soft cheese (100g)
One spoon of olive oil
Spaghetti (180g)

1️⃣In a medium hot pan stir fry the onion finely chopped and the garlic
2️⃣Boil for a couple of minutes the prawns and peas and then add them to the onion, add some salt if you like.
3️⃣in another pan boil the water, add salt once start boiling and then throw the spaghetti in
4️⃣ Halfway through the cooking time for the pasta, add the light soft cheese to the pan with prawns, peas and onion (if it gets sticky to the pan add some water from the pasta, it is a trick to make a nice creamy sauce)
5️⃣Drain the pasta 2min before the cooking time printed on the package
6️⃣Add the pasta to the pan, stir for one minute to amalgamate with the sauce
7️⃣Season with balck pepper and parsley, serve and enjoy!

Buon appetito 🤤

18/08/2021

There are a lot of misconceptions around the use of proteins for health and !

If you consider that protein are not just essential for our muscles 💪 but also makes up for
▶️Bones
▶️Immune cells
▶️Energy transport (red blood cells)
▶️Energy production
▶️Tissues
▶️Ligaments and tendons

You can see how much getting enough protein through the day is crucial for our wellbeing

Make sure to spread them across the day to get the best out of it!

16/08/2021

We always look for an easy fix

Something that can sort out our porblems quickly

Because if it is easy and quick it means we don't have to work to much on ourself and our lifestyle...we can keep it as it is, and adding a couple of capsules/shakes will get us to where we want

So you buy supplements for lowering inflammation and oxidative stress, or follow a fast dieting plan that promise you to lose 10 kg in two weeks

Dieting is not that complicated
Eat 5 portions of fruit and veggies a day
Limit ultraprocess foods
Eat whole grains
Do any type of activity you like daily

That's it!

But it is more appealing to get a fat burning supplements so you "can" have daily your fried chicken

Or take melatonin and camomille extracts to help you relax and sleep so you can stay up late and binge on Netflix

When working on your habits will get much more sustainable results, but takes time.

Nutrition marketing and ads don't make it easy for us but if we start thinking on how we would like to improve our habits and lifestyle we will less falling prey to simple and quick remedies.

13/08/2021

Yogurt consumption as a signature of a healthy diet and lifestyle (Tremblay, 2017)

Yogurt is a nutrient-dense food with low energy density. Because of yogurt's specific manufacturing procedures and fermentation, it contains higher amounts of several micronutrients, including riboflavin, vitamins B-6 and B-12, calcium, potassium, zinc, and magnesium than do other dairy products, such as milk

Studies found that frequent consumers of yogurt (≥1 time/wk) had significantly better diet quality. With lower fasting insulin concentration, higher intake of fibers and better metabolic profiles

A study assessing greek yogurt snack containing 24 g protein on appetite sensations found that high-protein yogurt reduced hunger, increased fullness, and delayed subsequent eating

It is also a eco-friendly food with a GHGE value of ∼200–300 g CO2 per 100 kcal or 100 g

Unless vegan, greek yougurt is a great food to have daily.

It is extremely versatile and you can add fruits, nuts, honey or whatever you like, making it a perfect snack for your recovery post training or to start your morning with boost of energy!

I usually like to throw in mixed berries, almomds and honey! What's is your favourite combo?

12/08/2021

Calorie needs vary among athletes (actually among everyone)

And your daily total energy expenditure (how many calories you burn in a day) is dictated by 4 factors:

1️⃣ Resting metabolic rata (RMR), basically this is the energy that keeps you alive is we stay in bed for 24h. The energy that takes for our lungs to breath, or heart to beat and so on...and can account for your 60% of your total energy expenditure (TEE)

2️⃣ Non exercise activity thermogenesis (NEAT). This is the energy you burn during your daily activity (driving, cooking, gardening) excluding voluntary exercise

3️⃣Thermic effect of food (TEF). The energy required to digest food. It takes more energy to digest protein than fat and carbs! So is always a good idea to include some protein in your meals

4️⃣ Exercise, any type of activity you like! It can account for 30% of your TEE. So it has a massive impact on our TEE!

For athletes it is very important to understand what drains their battery. You don't want to keep your battery too low for too long!

It will impair your
Performance 🏃
Recovery 🛌
Increase risk of ilness🤒
Increase risk of injury 🤕
Disturb your sleep 😴
Mood swings 😡😭
Loss of sexual drive ♂️♀️

Recharging properly your battery will make a huge difference!

If you need help in planning your diet around training and competition there is a link in bio to book a free chat with me!

Step-by-Step Nutrition

05/10/2021

28/09/2021

20/09/2021

17/09/2021

13/09/2021

10/09/2021

06/09/2021

03/09/2021

02/09/2021

30/08/2021

27/08/2021

26/08/2021

23/08/2021

20/08/2021

18/08/2021

16/08/2021

13/08/2021

12/08/2021

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