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01/08/2025

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3 Key Carbohydrate Considerations ☝🏽
31/07/2025

3 Key Carbohydrate Considerations ☝🏽

Well done to Sienna on completing a half marathon last weekend and achieving a great PB!
13/07/2025

Well done to Sienna on completing a half marathon last weekend and achieving a great PB!

3 evidence-based nutrition tips when it’s comes to protein intake and timing to support fuelling training, enhance perfo...
30/06/2025

3 evidence-based nutrition tips when it’s comes to protein intake and timing to support fuelling training, enhance performance and recovery for triathletes 🏊🏽‍♂️🚴🏽‍♀️ 🏃‍♂️

Carbohydrates are key for triathletes. Make sure to… 1. Prioritise them around your training and on race day 2. Fuel mor...
30/06/2025

Carbohydrates are key for triathletes.

Make sure to…
1. Prioritise them around your training and on race day
2. Fuel more during longer and more intense sessions
3. Don’t under-fuel, especially around training as chronic low energy availability can impair performance, immunity and hormones

🍎🍌🌽🥔🥯🫔🌯🧇🥖🥞🥪🍰🥛

Energy Balls, they’re not bad 😉1. Portable & Convenient- Great for pre-training fuel, mid-ride/run snacks (if not too st...
30/06/2025

Energy Balls, they’re not bad 😉

1. Portable & Convenient
- Great for pre-training fuel, mid-ride/run snacks (if not too sticky), or post-session recovery.

2. Customisable Nutrition
- You can tailor them to your goals and dietary requirements: high-carb, higher-protein, low-FODMAP, gluten-free, ett
- Often Whole-Food Based with common ingredients being dates, oats, nuts, seeds, and cocoa provide:
• Carbs (from dates/oats)
• Fats (from nuts/seeds)
• Protein (from nut butter, seeds, protein powder)
• Micronutrients & fibre

4. Good Pre-Workout Fuel
- Especially when made with quick-digesting carbs (e.g. dates, honey, rice puffs, maple syrup), they offer fast energy without sitting heavy in your gut!

Optimising Bone Health as a Female athlete 🦴
16/06/2025

Optimising Bone Health as a Female athlete 🦴

Weekends are for Pancakes with 🥞
14/06/2025

Weekends are for Pancakes with 🥞

Have you thought about your nutrition? #
13/06/2025

Have you thought about your nutrition?

#

Dehydration in athletes 🧃🥤🥛🧊🚰💦🧋🥵Dehydration in athletes is a common and serious issue that can negatively affect physica...
12/06/2025

Dehydration in athletes 🧃🥤🥛🧊🚰💦🧋🥵

Dehydration in athletes is a common and serious issue that can negatively affect physical performance, cognitive function, and overall health. It occurs when fluid loss (mostly through sweat) exceeds fluid intake, leading to a deficit in total body water.

What Causes Dehydration in Athletes?
👉🏽 Sweating: Especially in hot, humid, or long-duration training/racing.
👉🏽 Inadequate fluid intake: Before, during, or after activity.
👉🏽 High intensity or long duration: Endurance sports (e.g., cycling, running) increase risk.
👉🏽 Poor hydration habits or awareness
Altitude, illness, or caffeine/alcohol use may worsen fluid losses

Effects of Dehydration on Performance:
Did you know that even 2% body weight loss from dehydration can impair:
👉🏽 Aerobic performance
👉🏽 Muscle endurance
👉🏽 Cognitive function and decision-making
👉🏽 Thermoregulation (increased risk of heat illness)
👉🏽 Recovery (increased soreness and slower glycogen resynthesis)

Severe dehydration (>5% body weight loss) can lead to:
👉🏽 Heat exhaustion or heat stroke
👉🏽 Dizziness, cramping, confusion
👉🏽 Cardiovascular strain and increased heart rate
👉🏽 GI distress

3 x Hydration Considerations prior to training:
1. What is the training environment? Is it indoors, outdoors, summer, winter, etc?
2. What is your typical sweat losses for a similar type of training session?
3. What opportunities will you have available to consume fluid e.g. before, during, after?

Dark Chocolate Snickers bars 🤤🍫 making protein fun and delicious 😋
04/06/2025

Dark Chocolate Snickers bars 🤤🍫

making protein fun and delicious 😋

energy chews 🤤
27/05/2025

energy chews 🤤

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