Nutrition and Co (2025)

14/10/2025

💡 Eating Enough with IBS: How Athletes Can Fuel Without Flare-Ups 💡

Struggling to meet your energy needs while managing IBS? You’re not alone-but it is possible with the right approach. Research shows that individualised nutrition strategies are key for athletes with IBS.

Here’s how: 1️⃣ Identify triggers scientifically – Keep a detailed food and symptom diary. Common IBS triggers include high-FODMAP foods, caffeine, and certain fibre types. 2️⃣ Prioritise nutrient timing – Eating smaller, frequent meals can improve digestion and prevent energy dips during training. 3️⃣ Choose gut-friendly fuel – Low-FODMAP carbs (like rice, oats, and certain fruits) and easily digestible proteins support energy and recovery without aggravating symptoms. 4️⃣ Strategic supplementation – Protein powders, electrolyte drinks, or nutrient-dense smoothies can help meet calorie and nutrient targets when solid food is challenging.

✅ Evidence shows that with careful planning, IBS doesn’t have to limit athletic performance. The goal is to balance symptom management with adequate fueling.

📌 Save this post for reference, and follow for more science-backed sports nutrition tips to train harder and recover smarter even with a sensitive gut.
📌 Book an initial appointment with our team today on WhatsApp via +447888465215.

10/10/2025

⚡ Fuel Fast, Train Strong!

Early morning workouts call for quick, light, easily digestible fuel-so you can crush your session without feeling weighed down. 🏃‍♂️💨

✅ Fast-Digesting Pre-Workout Picks:
* Banana – natural sugars for instant energy
* Rice cakes with nut butter – light carbs + a touch of fat
* Smoothie (fruit + protein powder) – fast fuel in liquid form
* A handful of dried fruit – simple carbs your body burns quickly

⏱ Timing tip: Eat 15–30 minutes before training for light snacks that won’t slow you down. And don’t forget to hydrate with water or a light electrolyte drink sets you up for peak performance. 💧

Remember: early morning fuel should energise, not weigh you down. Test what works best for your body-everyone digests differently! 🧠💥

📌 Save this post to power your mornings. For more advice on how to advance your performance through nutrition, book an initial appointment with our team today on WhatsApp via +447888465215.

07/10/2025

Want to recover faster and train harder tomorrow? It starts in the first 60 minutes.

⏱️ The first 60 minutes after training = your golden window for recovery. What you eat here can make or break tomorrow’s performance.

🔑 Here’s the winning formula: ✅ Carbs (to refill muscle glycogen) – think rice, oats, fruit, or sweet potato. ✅ Protein (to kickstart repair) – whey shake, Greek yoghurt, eggs, or lean meat. ✅ Fluids & electrolytes (to restore balance) – water, coconut water, or a sports drink if sweat loss was high.

⚡ Example recovery combo: A protein shake + banana + handful of pretzels. Simple, fast, effective.

Remember: skipping this window doesn’t mean you won’t recover-but you’ll recover slower. Athletes who nail post-workout fueling bounce back stronger, train harder, and reduce injury risk.

👉 Save this post for your next training session. 👉 Follow for more performance nutrition strategies.

02/10/2025

💪 Protein: The Athlete’s Powerhouse 💪

If you’re training hard, recovery isn’t optional-it’s essential. Protein is the nutrient that repairs muscle fibres, builds strength, and keeps you performing at your best. 🏋️‍♂️⚡️
Here’s what you need to know:
 ✅ Daily Target: Aim for 1.6–2.2g per kg of bodyweight to support muscle repair and growth. ✅ Timing Matters: Distribute protein evenly across meals (20–40g per meal). This keeps your muscles in a constant state of repair. ✅ Quality Counts: Lean meats, fish, eggs, dairy, and plant-based sources like soy and legumes all deliver the amino acids your body needs. ✅ Recovery Boost: Pair protein with carbs post-workout to replenish glycogen and kickstart repair.

Remember-protein isn’t just about building size. It’s about faster recovery, stronger performance, and long-term resilience.

🔥 Whether you’re chasing a new PR, competing on the field, or staying consistent in the gym, protein is your foundation.
👉 Save this post for your training fuel. 👉 Book a free 10-minute discovery call with our sports nutrition experts on WhatsApp via +447888465215 .

30/09/2025

💪🥑 Fats for Athletes: Friend, Not Foe 🥜🔥

If you’re training hard, don’t fear dietary fats-they’re a key fuel source and essential for recovery. Unlike quick carbs, fats provide long-lasting energy, support hormone production, and aid in the absorption of fat-soluble vitamins (A, D, E, K)-all crucial for peak performance.

👉 The best picks?
* Omega-3s (salmon, chia, walnuts) → reduce inflammation & support joint health.
* Monounsaturated fats (avocado, olive oil, nuts) → heart-healthy energy.
* Saturated fats in moderation (eggs, dairy, lean meats) → important for hormone balance.

🚫 What to limit: trans fats and ultra-processed oils-they do more harm than good.

💡 Pro tip: Include a mix of healthy fats in meals around training windows to keep energy steady and recovery strong. Carbs might fuel the sprint, but fats fuel the marathon. 🏃‍♀️🔥

📌 Save this post to build smarter meals. 📲 DM or book a consultation on WhatsApp via +447888465215 if you’re ready for a personalised fueling plan.

25/09/2025

Fuel your performance starts with the right carbs. 🏃‍♂️⚡️

Carbohydrates are your body’s primary energy source during training and competition. They’re broken down into glucose, stored as glycogen in your muscles and liver, and tapped into when intensity rises. Think of them as the premium fuel that keeps you pushing through that last rep, sprint, or mile.

👉 The right balance matters:
* Simple carbs (fruit, honey, sports gels) = fast energy for pre-workout or mid-race boosts.
* Complex carbs (oats, rice, potatoes, whole grains) = sustained energy for recovery and daily training demands.

🔑 Athletes who strategically time carbs perform better, recover faster, and reduce injury risk. Under-fueling? That’s when fatigue, brain fog, and sluggish sessions creep in.

Your training deserves more than guesswork. Use carbs with intention and watch your performance peak. 🚀

📌 Save this post for your next meal prep. 👉 Follow for more evidence-based sports nutrition tips. 💬 Ready to take your fueling strategy to the next level? Book a consultation today on WhatsApp via +447888465215.

18/09/2025

🚨 Red Flag Foods Before Competition 🚨

Your performance starts long before the starting whistle. What you eat (or avoid) can make or break game day. Here are the key foods to steer clear of before competing:

❌ High-fat meals (burgers, fries, creamy sauces) → slow digestion, heavy stomach. ❌ Excess fibre (beans, lentils, bran cereals) → gas, bloating, unpredictable gut. ❌ Spicy foods → can trigger heartburn and discomfort mid-race/game. ❌ New/untested foods → your gut isn’t the place for experiments on competition day. ❌ Excess sugar & energy drinks → quick spike + crash = drained energy when you need it most.

Remember: it’s not just about avoiding the wrong foods—it’s about fueling with the right ones at the right time. Optimal performance is built on a smart nutrition strategy, not just training.

✨ Pro tip: Stick with familiar, balanced, easy-to-digest meals leading up to competition. Your body (and performance) will thank you.

🏅 Save this post to revisit before your next big event, and follow for more evidence-based sports nutrition tips that help you compete at your best.

Book a free 10-minute call with our sports nutrition experts today via WhatsApp on +447888465215.

16/09/2025

💪 Fuel Your Morning Without the Bloat! 🌱

Your gut is your secret weapon for peak performance. But even the healthiest breakfast can leave you feeling sluggish if it triggers bloating. The key? Gut-friendly choices that energise, nourish, and support digestion.

✅ Top picks for athletes & active individuals:
* Overnight oats with chia seeds & low-FODMAP fruits 🥣
* Greek yoghurt parfaits with berries & pumpkin seeds 🍓
* Smoothies with spinach, banana, and protein powder 🍌

These meals are packed with digestive-friendly fibre, protein, and micronutrients to fuel workouts, support recovery, and keep your core feeling light.

🔥 Pro tip: Avoid high-FODMAP foods or excessive sugar first thing in the morning to minimise bloating and inflammation.

Your gut health matters just as much as your training. Start your day with foods that power performance, not discomfort.

📌 Save this post for your next breakfast
For personalised advice, book a free discovery call with our sports nutrition experts today on WhatsApp via +447888465215.

11/09/2025

Feeling Fatigued Despite Training Hard?

Fatigue isn’t just “part of the grind”, your body is sending signals. Here are 5 reasons you might be running on empty:
1️⃣ Nutrient Gaps Low iron, magnesium, or B vitamins can zap your energy.
2️⃣ Under-Fueling Skipping meals or not eating enough carbs/protein can tank performance.
3️⃣ Dehydration Even mild fluid loss affects endurance, focus, and recovery.
4️⃣ Overtraining & Poor Recovery Your body needs rest as much as reps to rebuild and grow.
5️⃣ Sleep & Stress Chronic sleep loss or high stress disrupts energy metabolism.

✅ How to Fix It: Targeted nutrition, balanced macros, smart hydration, and prioritising rest. Track your meals and recovery to see what’s truly holding you back.

💬 Feeling drained lately? Drop a comment-we’ll break down your fatigue triggers!
Work with our team of sports nutrition experts today by booking a free 10-minute discovery call on +447888465215.

09/09/2025

Fuel Up Like a Pro: Pre-Race Meal Ideas That Work
What you eat before a race fuels your muscles, brain, and focus. The right pre-race meal can boost endurance, stabilise energy, and reduce the risk of hitting the wall.

Here’s how to get it right:

🥯 3–4 Hours Out: Choose high-carb, low-fiber meals with a little protein. These top off glycogen stores (your body’s main energy source during endurance efforts).
Try:
* Bagel with peanut butter & banana
* Oatmeal with berries & honey
* Rice with eggs and toast

🍌 30–60 Minutes Before: Quick carbs = quick energy. Go for:
* Banana
* Applesauce pouch
* Sports drink or chews

🚫 Avoid heavy, fatty, or high-fiber foods that can cause GI issues when you’re pushing your pace.

💡 Why it matters: Carb-rich, easily digestible foods give your body exactly what it needs to perform at its peak-without surprises mid-race.

📌 Save this post for race day
Need help with your pre racing fuelling? Book an initial 1:1 appointment with our sports nutrition experts today +447888465215.

04/09/2025

3 Nutrition Swaps for Stable Energy & Peak Performance

Athlete’s blood sugar balance is important for everyone. It’s key for sustained energy, sharp focus, and faster recovery.

💪 Here are 3 simple swaps to fuel your body smarter:
1️⃣ Fruit-Only Snacks → Fruit + Protein/Fat Combo 🍎 + 🥜 Why? Fruit alone = quick spike, quick crash. Add nut butter, Greek yoghurt, or cheese to slow digestion and boost satiety.
2️⃣ White Rice → Quinoa or Cauliflower Rice 🍚 Why? Quinoa and cauliflower have a lower glycemic impact + more fibre to keep your glucose (and energy!) stable during training.
3️⃣ Pastries → Eggs + Avocado on Whole Grain Toast 🍳🥑 Why? Protein + healthy fats + fibre = blood sugar stability for hours. Ditch the crash, own your morning.

🏃‍♀️ Whether you’re hitting the gym or the field, smart swaps like these help regulate glucose for long-lasting fuel - no energy rollercoasters here.

✅ Save this post to upgrade your next meal
Book an initial appointment with our sports experts today on WhatsApp +447888465215

02/09/2025

Caffeine & Performance: Your Secret Weapon

Looking to crush your next workout or dominate game day? Caffeine isn’t just for your morning coffee; it’s a scientifically backed performance booster.
Research shows that the right dose can:
 ✅ Enhance endurance & stamina ✅ Improve focus & reaction time ✅ Reduce perceived effort during high-intensity training

💡 Pro Tip: Most athletes benefit from 3-6 mg of caffeine per kg of body weight ~30–60 minutes before exercise. Start low, assess tolerance, and never rely solely on caffeine for performance.

Remember, timing, dosage, and individual sensitivity matter. Combine caffeine strategically with proper nutrition, hydration, and recovery for max results.

🔥 Athletes & active individuals: Save this post for your next training session and follow for more evidence-based sports nutrition tips that actually work!

For personalised nutrition advice, book an initial consultation with our Sports Nutrition experts today on +447888465215.

Nutrition and Co

14/10/2025

10/10/2025

07/10/2025

02/10/2025

30/09/2025

25/09/2025

18/09/2025

16/09/2025

11/09/2025

09/09/2025

04/09/2025

02/09/2025

Address

Opening Hours

Website

Alerts

Contact The Practice

Shortcuts

Share