claudiacheng.rd

Home
Hong Kong
Wan Chai
claudiacheng.rd

🏃🏻‍♀️Helping everyday athletes improve performance w/ fuelling & simple meal prep

27/05/2025

🏋️‍♂️ Don’t sleep on the humble club sandwich 🥪 —it’s the perfect example of a hard-exercise day performance plate.

With layers of lean protein (chicken, turkey, egg), energizing carbs (bread = fuel), and a touch of fat (bacon or mayo), it’s got the perfect balance to refuel or prep for intense training.

Add a side of fruit or veg and you’ve got a winning combo.

Simple. Satisfying. Sport-ready. An excellent recovery meal 💥

06/05/2025

Steel-cut, old-fashioned, instant, or minute—oats may look different, but they’re pretty much nutritionally similar. It all comes down to texture and how much time you’ve got to prepare them ⏱️🥣

Have them as oatmeal for breakfast with fruit or sprinkle some in pancakes, cookies, energy bites for a fibre boost!

28/04/2025

Okay, so we've seen the pastas, rice, potato with chicken, steak, fish and vegetables. But what if the foods in your culture aren't segregated like that? What if they're a mixed dish like tacos, rice noodle bowls, or rice bowls? Do they not fit as part of performance plates?

🥙🥘OF COURSE THEY DO! Here is a visual guide of some culturally diverse foods and how they might fit with your training.

🔁On a side note, it's possible to make a low intensity food option into a high intensity option by adding more carbs to it and vice versa!

24/04/2025

⚽ Recently had the pleasure of speaking with 7 High performance OPDL teams at ahead of their new season on fueling and hydration strategies in and around training/game time! The presentations included several interactive components which not only tested their nutrition knowledge, but also listening abilities 👂
Safe to say lots of them were happy about the potential use of simple sugars pretrianing! 🍭🥞
Good luck for the upcoming season! 🏆
I also spoke to the SW Ontario military community twice, about managing cholesterol through the diet and about saving time at money at the grocery store by not falling for psychological tricks that are set up 🛒
Don't hesitate to reach out for group nutrition presentations needs! Drop me a DM 📩

21/04/2025

Easter may almost be over but eggs are a staple in most of our diets 🐣
I get a lot of questions asking how many eggs you can eat per day or per week - hopefully this post will answer any questions you have about eggs 🍳
While it's not necessary to remove eggs from your diet, unless you're allergic, cottage cheese may be another protein rich option you can choose

14/04/2025

7 carb rich snack ideas before your next workout if you're an early bird who 'can't eat' in the morning without throwing up during their workout, have no time before training or simply aren't used to eating beforehand!

Not only will this give you energy for your session, but also help preserve your muscle mass when your glycogen (carbohydrate) stores are depleted 💪
Do you usually eat before working out/training?

11/04/2025

Inspiring evening listening to talk about her journey in becoming the dietitian at 's office in Toronto last night as well as connecting with so many dietitians (finally) & dietitians-to-be in person!

We also did a little run in the rain/snow for !

04/11/2024

Whether you're having a frozen ready meal or take out and you don't have enough protein or whether you simply haven't cooked enough in your meal, here are 10 sources of protein you can easily incorporate to make your meal more satisfying!

31/10/2024

Common food fears and why everything in moderation is a rust okay

28/10/2024

We've all heard about the benefits of protein—from building and maintaining muscle to supporting immune health and keeping you satisfied after a meal.
💪✨

Here are some easy ways to boost your protein intake without having to eat more food (unless you're skipping meals, of course!). 🥛🍗

21/10/2024

🍽️Eating before exercise is often recommended to provide energy and avoid muscle breakdown but unfortunately, you can't just eat anything you feel like.... including foods that are high in fat, fibrous, high in fructose or lactose.

1️⃣ Foods with a high fat content take longer to digest and can sit in the stomach (for up to 4 hours) while exercising which can be uncomfortable 🍟

2️⃣ Fibre is not digested and usually passes through the intestines, stimulating gas production, which could lead to cramping and bowel movements. Some indivuduals may be able to consume larger amounts of fibre than others without feeling any effects at all 🥦

3️⃣ Foods with a lot of fructose (sugars from fruits or high fructose corn syrup) tend to cause GI discomfort. Fructose takes longer to absorb compared to glucose as it has to be broken down in the liver to be used as lactate in the muscles (so is not as efficient!) 🍯

4️⃣ Dairy products which can contain large amounts of lactose may not be tolerated in some individuals either due to lactose intolerance or other reasons. To avoid feeling gassy or having an upset stomach while training hold off the dairy products till afterwards! 🧀

30/09/2024

Nuts, beans & peas, quinoa, yogurt, and peanut butter/hummus are commonly recommended for people who want to increase their protein intake. However, per gram, they don't actually provide that much protein compared to other nutrients like carbohydrates and fats that are commonly accompanied with them.

🥜For example, nuts are predominantly composed of fats, and per 50g mixed nuts, there is ~27g fat and 10g protein.
🫘Similarly, 100g of beans or chickpeas contain 24g carbohydrate and 8g protein!
Yogurt also contains protein as well as other essential minerals like calcium , but Greek yogurt can have double the amount of protein!

💡These foods can certainly be part of a healthy, balanced diet! But if you're trying to boost protein intake, either for muscle growth or to reduce muscle loss during weight loss, there are more efficient sources of protein you can choose, especially if you don't want to eat a large volume of food!

Address

Wan Chai

Website

http://www.claudiachengrd.com/

Alerts

Be the first to know and let us send you an email when claudiacheng.rd posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.