Nutrition and Co

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Nutrition and Co

Nutrition and Co is a private online nutrition & dietetics consultancy company.

10/07/2025

Feeling tired no matter how much you train? It could be more than just overwork -you might be underfuelling.⁠ ⁠ Here are the Top 3 Signs You’re Not Eating Enough for Your Activity Level ⬇️⁠ ⁠ 1️⃣ Low Energy & Fatigue -Struggling to finish workouts or constantly wiped out? Your body might not have enough fuel to recover or perform.⁠ ⁠ 2️⃣ Poor Recovery & Frequent Injuries - Muscle soreness that lingers or injuries that keep coming back? Without enough calories, your body can’t rebuild.⁠ ⁠ 3️⃣ Disrupted Hormones & Sleep - Missed periods, low libido, or restless nights? These are red flags your system is in survival mode.⁠ ⁠ Underfuelling doesn’t make you fitter - it holds you back.⁠ Optimal performance starts with proper fueling.⁠

Here at Nutrition and Co we want you to achieve your best potential. Book an initial consultation with us on whatsapp +447888465215 to find out more about how to fuel for your performance. ⁠ 👉Tag a teammate who needs to see this ⁠ 

08/07/2025

Think rest days mean skipping fuel? Think again.

Rest days are when your body builds strength. Recovery isn’t passive -it’s a process that needs energy, just like training days.

Here’s why fueling on rest days matters👇
✅ Muscle repair happens AFTER workouts ✅ Your metabolism stays active ✅ Skipping meals can slow recovery, weaken performance & mess with your hormones

Underfueling = underperforming. Consistency is key -even when you’re not training.

At Nutrition and Co, we provide tailored, science-backed strategies that fuel real results.

Want to train harder, recover smarter, and reach your peak? Start by eating every day like it counts because it does.

📌 Save this post to remind yourself on rest days.
 📞 Book a consultation with our Sports Nutrition Experts today on WhatsApp to +447888465215 take your performance to the next level.

03/07/2025

🏋️‍♂️ Supplements for Athletes: What’s Worth It + What’s Not 🥤

Not all supplements are created equal. Here’s what works:

✅ Creatine ✅ Protein powders ✅ Omega-3s ✅ Caffeine ✅ Beta-alanine (for some sports)

🚫 Skip the hype: BCAAs, fat burners, detox powders, and testosterone boosters.

🕒 Timing matters too- creatine daily, protein post-workout, caffeine pre-game.

Want help with your supplement plan? Book an initial appointment with our Sports Nutrition experts today on WhatsApp +447888465215.

01/07/2025

Training hard? Then recover smarter.
 At Nutrition & Co, we commonly see people not optimising their recovery to aid training.

Here’s how to fix that 👇

🧠 Why recovery matters:
Rebuilds muscle (via amino acids)
Replenishes glycogen stores
Reduces soreness & inflammation
Supports immune recovery

🥇 Examples of top recovery foods:
Eggs - High in leucine for muscle repair
Rice + chicken -Easy-to-digest carbs + lean protein
Greek yogurt + berries -Protein + antioxidants
Salmon – Rich in omega-3s
Spinach/kale – Anti-inflammatory and micronutrients
Bananas – Fast-digesting carbs + potassium
Beetroot juice – Boosts circulation & oxygen flow

🚫 Avoid these post-workout:
Fried foods – Slow digestion
Candy/soda - Empty sugar = zero recovery value
Alcohol -Slows repair, dehydrates you

⏰ Timing tips:
Eat a snack within 30-60 mins
Follow with a balanced meal within 2 hrs

💊 Helpful supplements:
Whey protein -Quick protein hit
Omega-3s -Fight inflammation
Creatine -Enhances strength recovery

Work with us at Nutrition and Co to ensure you recover properly and optimise your training.

Contact us on +447888465215. to book your initial appointment today.

📌 Save this post to upgrade your recovery routine

26/06/2025

Feeling tired, underperforming, or missing your period?
This isn’t just “overtraining” - it could be RED-S. ⁠ RED-S (Relative Energy Deficiency in Sport) is more common than you think, and it’s silently affecting athletes of all levels. ⁠ ⁠ Key warning signs:

🔍Constant fatigue⁠
🔍Mood swings⁠
🔍Missed or irregular periods⁠
🔍Frequent injuries⁠
🔍Poor recovery⁠

⁠RED-S isn’t about weight. It’s about not eating enough to support your training and health.⁠

✅ The good news? It’s reversible. With the right nutrition, mindset shift, and support, you can recover and perform stronger than ever.⁠ 
👩‍⚕️ Need help? Book your FREE discovery call with a sports dietitian today on WhatsApp at +447888465215 .⁠

24/06/2025

Your training is only as good as your fueling.
 Whether you’re hitting the gym, track, or field, what you eat before, during, and after your workout makes all the difference.⁠

Here’s the breakdown: ✅ Pre-Workout: Carbs + a little protein = clean energy 💧 During Workout: Hydrate + simple carbs if >60 mins 🍳 Post-Workout: Protein + carbs = faster recovery ⚖️ Macros for athletes matter-so does timing.
Fuel smart. Recover faster. Perform stronger. ⁠ Want a plan tailored to YOU? Book a consultation with our sports nutrition experts today on WhatsApp at +447888465215.

DM FUEL for a personalised consult, or head to the link in bio to get started to find out more in our most recent blog.

23/06/2025

Struggling with IBS symptoms like bloating, cramps, or bathroom urgency?

In this mini carousel course 👉 we break down:

🚫 The worst foods for IBS that can trigger flare-ups
✅ The best foods that are gentle on your gut
🥣 What to eat during an IBS flare to soothe symptoms fast
🫶 Real tips from dietitians - no fads, no fluff

Because when it comes to IBS flare-up, knowledge = freedom.

📞 Want tailored advice from someone who gets it?
Book a FREE discovery call with one of our expert dietitians today. Just text us on +44 7888 465215 — we’d love to hear your story and help you feel better, one meal at a time 💬💛

19/06/2025

Supplements that actually work

Backed by science & Informed Sport-approved ✅

Looking to level up your training, recovery & results?
These 5 supplements have the research to back them 👇

⚡ Caffeine – Boosts focus & endurance
🏋️‍♂️ Creatine – Increases strength & power
🔥 Beta-Alanine – Delays fatigue in high-intensity efforts
🏃‍♀️ Nitrate (Beetroot) – Improves oxygen efficiency
🐟 Omega-3s – Reduces inflammation & supports recovery

All safe. All effective. All tested.

Want help choosing what’s right for YOU?
📲 Book your FREE WhatsApp discovery call now: +44 7888 845215
Let’s tailor your supplements to your sport, your goals, and your body 💬💪

12/06/2025

Struggling with IBS symptoms like bloating, cramps, or unpredictable digestion? You’re not alone and you don’t have to guess your way through it.

IBS affects millions, but the good news is: nutrition can make a huge difference. In today’s post, I’m sharing 5 practical, evidence-based strategies that can genuinely help reduce symptoms and improve your day-to-day comfort.

Swipe through 👉 to learn: ✔️ How to structure your meals ✔️ What type of fibre to focus on ✔️ Common trigger foods ✔️ The role of stress on your gut ✔️ Why personalised support is key

✨ Managing IBS isn’t about cutting everything out — it’s about learning what works for your gut.

If you’re ready to take the guesswork out of your symptoms and finally feel more in control, DM GUT or head to the link in my bio to book a consultation.

You deserve to feel good in your body again

10/06/2025

Are you really getting enough protein to fuel your performance?

Whether you’re an elite athlete or smashing gym goals, protein is non-negotiable for recovery, muscle repair, and long-term gains.

Most active individuals underestimate their protein needs.

You need more than the average person, and timing, quality, and quantity matter.
✅Aim for 1.6–2.2g of protein per kg of bodyweight daily
✅Spread protein across 3–5 meals/snacks
✅Prioritise high-quality sources like lean meat, dairy, eggs, or plant-based blends

Here at Nutrition and Co we believe that your best results start with the right fuel and support. Book a consultation with our Sports Nutrition Experts today on WhatsApp +447888465215 .

📌 Save this post to revisit your protein targets

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06/06/2025

A compassionate Registered Dietitian with dual qualifications in the UK and Australia.Specialising in eating disorders, IBS, sports nutrition, and weight management, Gina combines clinical expertise with a client-centred approach. Her evidence-based strategies empower individuals to achieve lasting health and well-being. With FODMAP certification and experience in both hospital and private settings, Gina offers tailored support for a diverse range of clients. Whether you’re navigating digestive challenges, recovering from disordered eating, or aiming to optimise athletic performance, Gina provides personalised, sustainable nutrition care⭐️To book with Gina, email admin@nutritionandco.co.uk or whatsapp us on +44 7888465215

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