Sunlight Nutrition Limited

23/10/2025

Do you want to know more about building up your glycogen stores, how to carb load, what to eat on race day and how to refuel after training sessions?

Adequate carbohydrate intake helps maintain intensity and delay fatigue. Glycogen depletion (energy stored in muscle and liver) leads to “hitting the wall,” a sudden drop in energy and performance.

Knowing how much Carbohydrate to take during exercise can be confusing and is often dependant on the duration and intensity of the exercise. Our Sports Nutrition Dietitian can help to debunk the myths and support you to create a bespoke plan for your training.

If you'd like to book an appointment or find out more, head over to our website www.sunlightnutrition.co.uk

20/10/2025

Will it make me faster?

Did you know you can manipulate your carbohydrate intake to support your endurance training? or maybe you want to know more about train low, race high?

Using different amounts, types and timings of carbohydrate in your training can help your gut to adapt. This reduces the risk of gastrointestinal problems on race day, as well as supporting your performance.

Our Sports Nutrition Dietitian works with you to create a personalised plan to support you and your body within your sport to get the best gains.

If you would like to book an appointment or find out more, you can do so at www.sunlightnutrition.co.uk

16/10/2025

Did you know that Vitamin D does more than just support bone health?
It's also crucial for your immune system, mood regulation and even muscle function.

Low vitamin D levels are more common than you think - especially in colder months or for people who spend most of their time indoors.

Public Health England and NICE recommend that EVERYBODY takes a Vitamin D supplement containing 10 micrograms (400IU) of a Vitamin D supplement per day from October to April.

10/10/2025

How much and when should you take caffeine for your specific sport?

Are you confused by the mixed messages out there and ready to prioritise your training and race?

Our Sports Dietitian can help you to tailor an individualised plan and put the evidence into context for you. We can support you by talking through the potential gains and how to minimise the side effects.

You can book an appointment and find out more on our website www.sunlightnutrition.co.uk

03/10/2025

Have you heard about using caffeine in training but don’t know how much to take or when?

Do you want to maximise the benefits for your race or training programme?

Caffeine is one of the few aids that has evidence supporting its use for endurance athletes.

The evidence shows it improves alertness, reduces tiredness, increases endurance and may also reduce muscle soreness and aid recovery! But is it the right choice for everyone?

Siobhan our Dietitian specialises in Sports Nutrition and can help you to maximise the benefits of using caffeine in your training and improve your performance with bespoke support, tailored to you as an individual.

If you would like to book an appointment or find out more, you can do so at www.sunlightnutrition.co.uk

19/09/2025

Are you using a GLP-1 medication like Ozempic or Mounjaro to support weight loss or to reduce the urge to binge eat?

Are you worried about losing control of your eating or gaining weight if you stop taking the medication?

Going through this journey without support can be really hard and feel lonely at times. We understand and can help you develop healthy habits and transition off medication. The research suggests that weight is often regained if medication is stopped without support and with strategies in place to develop healthy habits.

Our Dietitians Siobhan and Louise are experts in this field and currently have face to face or virtual appointments available.

If you would like to explore this further, please contact us at www.sunlightnutrition.co.uk

25/08/2025

🌿30 Plants Challenge🌿

This week signals the end of our 30 Plants Challenge - How have you found it?

Whether you have managed to hit 30 plants or simply become more aware of what you're eating - You've taken positive steps towards a healthier gut and that's a big win!

As we wrap things up let's not forget 2 areas to build on this week - Grains and Herbs & Spices!

Try and think beyond rice and pasta and try to include things like Quinoa, Buckwheat, Barley and Whole oats in your meals.

Herbs & Spices can be added to every meal from cinnamon in your overnight oats to cumin in your curry!

Can you end the challenge on a high by adding some extra plants in this week to boost your total?

If you've only just discovered our 30 Plants Challenge, it's not too late to give it a try, you can download our FREE resources for both adults and children here - https://sunlightnutrition.co.uk/downloads/ and track your progress. Why not share with your friends and family and take the challenge into the Autumn where there will be lots of new seasonal fruit and veg to try!

You've all done so well - Created new habits, picked up new tools moving forward and given your gut health a boost in the process!

21/08/2025

🫘30 Plants Challenge - Check in🫘

Have you found Legumes easy to add in this week?

We know that trying new things or creating new meals isn't always easy. Legumes are a great way of adding a new plant to your regular meals.

Every different type of legume counts as a separate plant so if you have chilli or bolognaise every week you could try adding a different bean or lentil each time to switch it up!

Have you tried any new types of legumes this week? Let us know in the comments and feel free to share pictures of your tasty meals to inspire us 🍲

18/08/2025

🌿30 Plants Challenge 🌿

Can you believe we are nearing the end of our challenge already?! It's been amazing to see everybody getting involved 👏

🫘This week, we're shining a light on - Legumes!

Not only are they budget-friendly and packed with protein, fibre and minerals - they are also an easy win for reaching your 30 plants goal!

✨Remember each different type counts as a separate plant, so try and use a variety where you can!

Here are some suggestions to try:
- Chickpeas
- Cannellini Beans
- Green lentils
- Kidney Beans
- Edamame Beans
- Yellow split peas

🍲You could try adding them into soups, curries or pasta sauces, blending them into dips or adding some chickpeas into your salad. Get creative!

No matter how many you've managed to add in so far - keep going, you're transforming your plate and gut microbiome one meal at a time!

Keep sharing with us, we have loved seeing your progress and wins along the way (However big or small!)

14/08/2025

🌿30 Plant Challenge Check - In🌿

How are you getting on with adding in more nuts and seeds this week?

Overnight Oats are a great way to include more Nuts, Seeds and fruit to your diet.

Top tip - Think about creating a seed mix or crushing nuts and seeds to create a powder that you can add to various meals.

11/08/2025

🌿30 Plants Challenge - Week 3 🌿

We're officially into week 3 - over half way already! How are your plant trackers looking?

🥜This week we are highlighting one of the easiest ways to boost your plant count - Nuts and Seeds!

These little nutritional powerhouses are technically plants too and each different nut or seed counts towards your total.

🌰Try mixing it up with - Pumpkin Seeds, Chia Seeds, Flaxseeds, Almonds, Walnuts, H**p seeds or Hazelnuts!

Here are some easy ways to add more in -
- Sprinkle mixed seeds on porridge, yoghurt or salads
- Make your own trail mix or granola
- Add nut butters to smoothies, toast or fruit slices
- Bake with ground almonds or flaxseed
- Throw a spoonful of chia seeds into your overnight oats

✨Can you add at least 3 different nuts or seeds to your meals this week?

We look forward to seeing your creativity with your meals this week and as always please be mindful of allergens especially when trying new foods.

08/08/2025