Jodie Wickers Nutrition

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Jodie Wickers Nutrition

AfN Registered Nutritionist

10/06/2024

3rd place in the F45 European Playoffs Championships babyyy 🥉 🎉

Another stunner of a day with the TCR fam, bunch of legends 💪🫶

21/06/2023

Gut health and athletic performance 🏋️‍♀️

Did you know that your gut health can play a major role in athletic performance 🔍 Research suggests that a diverse gut microbiota is linked to better cardiorespiratory fitness, improved metabolic function, and increased levels of beneficial compounds like butyrate! 🌟🔬

Here’s what you can do to support your gut health and athletic performance ⬇

✅ Consuming a well-balanced & diverse diet rich in fibre
✅ Drink >2.5L water/day
✅ Managing stress
✅ Avoiding excessive use of NSAIDs
✅ Include pre/probiotics in the diet
✅ Seek guidance from a healthcare professional

📩 If you want to know how nutrition support can help you perform in the gym or generally in life, then get in touch via DM or my website (link in bio) 🌞

30/05/2023

Performance enhancing supplement guide 🏅

To summarise and recap my recent supplementation series - these are my top 4 evidence based supplements and their dosing strategies.

☕️Caffeine
✅Dose: 3-6mg/kg bodyweight

💪Creatine
✅Dose: 0.1g/kg/day

🏃‍♀️Nitrates
✅Dose: 5-9mmol or 70ml beet concentrate

🔥Beta-alanine
✅Dose: 1.6-6.4g

📩 If you want to know how nutrition support can help you perform in the gym or generally in life, then get in touch via DM or my website (link in bio) 🌞

-alanine

22/05/2023

Caffeine for performance 🏅🏃‍♀️

Caffeine is well known for its effects on mental fatigue and alertness but also has key ergogenic benefits when it comes to athletic performance.

Caffeine acts by antagonising adenosine receptors in the brain. When adenosine binds to its receptors in the brain, it triggers a cascade of events that lead to a reduction in neuronal activity, promoting relaxation and sleep. By blocking adenosine receptors, caffeine prevents adenosine from binding and inhibiting neural activity. All of this can lead to increased endurance, enhanced focus and alertness, improved reaction time, reduced perception of effort, enhanced recovery, and increased fat oxidation. As it can improve both anaerobic and aerobic performance, caffeine can benefit a wide range of sporting activities.

DOSE:
✅3-6 mg/kg bodyweight
✅60 minutes pre-exercise

Habitual intake, caffeine form, genetic factors, event-specific timing, training status, and environmental factors may all influence your response to caffeine and need to be considered when determining your dosage.

📩 If you want to know how nutrition support can help you perform in the gym or generally in life, then get in touch via DM or my website (link in bio) 🌞

15/05/2023

Dietary nitrates for performance 🏃‍♀️🥇

Dietary nitrates have become a popular dietary supplement among athletes across various sports disciplines. This is due to the well-substantiated scientific evidence that supports nitrates ability to increase blood flow to muscles among other ergogenic effects.

Dietary nitrates and nitrate are chemical compounds that have been found to have ergogenic benefits during continual maximal exercise activity lasting from 5-30 minutes. This can be beneficial for those competing in rowing, swimming, running and track cycling events with some efficacy been shown in intermittent high-intensity exercise.

How much?

Most research has shown improvements in exercise at dosing ranges of 5-9 mmol nitrate - 3hrs pre-training (500ml regular beet juice OR 70ml Beet It concentrate)

Side effects?

It may cause GI distress for some athletes - aim to try this first in training and NOT on competition days

📩 If you want to know how nutrition support can help you perform in the gym or generally in life, then get in touch via DM or my website (link in bio) 🌞

15/05/2023

Dietary nitrates for performance 🏃‍♀️🥇

Dietary nitrates and nitrate have become a popular dietary supplement among athletes across various sports disciplines. This is due to the well-substantiated scientific evidence that supports nitrates ability to increase blood flow to muscles among other ergogenic effects.

Dietary nitrates are chemical compounds that have been found to have ergogenic benefits during continual maximal exercise activity lasting from 5-30 minutes. This can be beneficial for those competing in rowing, swimming, running and track cycling events with some efficacy been shown in intermittent high-intensity exercise.

How much?

Most research has shown improvements in exercise at dosing ranges of 5-9 mmol nitrate - 3hrs pre-training (500ml regular beet juice OR 70ml Beet It concentrate)

Side effects?

It may cause GI distress for some athletes - aim to try this first in training and NOT on competition days

📩 If you want to know how nutrition support can help you perform in the gym or generally in life, then get in touch via DM or my website (link in bio) 🌞

08/05/2023

Beta-alanine for performance 🏋️🥇

Beta-alanine has increasingly become a popular dietary supplement among athletes across various sports disciplines. This is due to the well-substantiated scientific evidence that supports beta-alanine's ability to delay fatigue and improve athletic performance.

B-alanine aids in the the production of L-carnosine which acts as an intracellular pH bu**er during high intensity activity lasting from 30s to 10 minutes. Through its buffering of acidic conditions in the muscle, fatigue is effectively delayed and consequently performance is improved.

How much?

Most research has shown improvements in exercise at dosing ranges of 1.6-6.4g/day for 4-12 weeks.

Side effects?

Skin tingling can occur and split dosage supplementation should be considered to reduce this (i.e 2x2g/day).

📩 If you want to know how nutrition support can help you perform in the gym or generally in life, then get in touch via DM or my website (link in bio) 🌞

03/05/2023

Creatine 101

Looking for an easy way to enhance your athletic performance? 💪 This naturally occurring amino acid 🧬 is the key substrate for the phosphocreatine energy system, which dominates during the first 10 seconds of high-intensity exercise, providing the highest power output per second. By optimising the duration of this metabolic pathway, you can unlock a host of performance-enhancing benefits, including improved strength 💪, hypertrophy 🏋️‍♂️, injury recovery 🤕, cognition 🧠, concussion management 🤕, and body composition 🏋️‍♀️.

While some may debate the best time to take creatine, more recent studies have shown that there is no significant impact of supplement timing (pre, post, intra-workout). However, if you're looking to see results sooner, consider a 'loading phase' of 20g per day for 5-7 days, followed by a maintenance phase of 0.1g/kg bodyweight per day.

It's also important to note that caffeine ☕ can blunt creatine's ability to load into the muscles. If you're a habitual caffeine consumer, consider taking your creatine dose as far away from caffeine as possible (i.e. at night).

Finally, research has shown that consuming creatine alongside a carbohydrate dose 🍞 can increase the efficiency of creatine uptake into the muscle, resulting in more creatine being loaded. So, if you're looking to get the most out of your creatine supplementation, consider pairing it with a carbohydrate-rich snack or meal.

Overall, creatine is a safe and effective supplement for improving athletic performance and body composition. By understanding the basics of supplementation, you can maximise the benefits of this powerful amino acid and take your workouts to the next level. 🔥

28/04/2023

High protein dinner ideas ⚡️

🥦🥩 Whether you're a meat lover, vegetarian, or somewhere in between, there's a high protein dinner recipe for you. From chicken curry and vegetables to tofu bowl to prawn pasta, these meals are both satisfying and packed with the protein your body needs to recover and repair.

💪🍽️ Remember, protein is essential for muscle recovery and growth, and can help keep you feeling full and satisfied throughout the day. So, give these high dinner lunch ideas a try and let me know what you think! 🙌

📩 If you want to know how nutrition support can help you perform in the gym or generally in life, then get in touch via DM or my website (link in bio) 🌞

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