GH Performance Nutrition

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GH Performance Nutrition

Performance Nutritionist currently working with Leicester Riders Basketball Team, Loughborough University Swim team. �

Level 3 personal trainer ��

24/09/2018

With there being only a few weeks left till October, it means that very soon there will be a new influx of student athletes leaving their homes for the first time and starting their exciting new adventure at University.

This can be very daunting and scary for anyone, but for student athletes it's even more important to make sure you hit the ground running and get used to your surroundings as quick as possible to ensure you can still train & perform well...

Here are a few tips to help minimise any stress and anxiety for your new athletes!

02/09/2018

It’s so rewarding to get such amazing feedback from the parents and athletes from my workshop last week.... at least I know I am doing something right!!

With these youngsters the focus was on getting the basics right first. So for our first workshop I focused on getting the parents & children to understand the difference between nutrition for health and nutrition for performance.

Some of the main things we discussed were:

The main foundations of the diet: protein, carbohydrates, fats & hydration. 💦

The importance of fuelling & recovery.

Barriers they may face as a teenage athlete (school)📚

Solutions to overcome these barriers

Quick and easy recipes that they can easily implement straight away into their diet. (I bought in some yummy energy bites for them to try and gave them some recipes to take away - which seemed to go down a treat!) 🍫🥜

Can’t wait to continue my support with this amazing group☺️😬🤸🏻‍♂️🤸🏻‍♀️

30/08/2018

Great time yesterday at Northamptonshire Trampoline Gymnastics Academy (NTGA), their gymnasts and parents talking about all things Nutrition 🍒🍉🍏

It is such a pleasure to work with such a great bunch of athletes!

23/08/2018

“Success is never owned, it is only rented - and the rent is due every day” - Rory Vaden

14/08/2018

Sorry for the lack of posts the last few days!

I have been enjoying 10 days off since it’s been my birthday, Kieran’s birthday and my mums!! So I have been very busy spending quality time with loved ones, eating lots of food.... but also making time for the things I love such as training and running ☺️💪

Since I have increased my calories I have seen massive improvements in my strength and fitness levels!

This is the first time in ages that pull ups felt reasonably easy!!

5/6 more weeks of being in a calorie surplus before I try to lean down a bit before my race in October.

I am definitely enjoying being able to eat more food!! 🐷

09/08/2018

Life would not be the same without doughnuts 👀🍩🐷

05/08/2018

Athletes’ training regimes extend far beyond the pitch, pool or track. They have a unique relationship with food, too. 🍽

This is not just a matter of loading up on pasta and protein shakes. 🍝 For those at the top of their game, every element is carefully balanced to optimise performance.

But while you may think that athletes are among the healthiest of humans, certain factors actually make them more susceptible to foodborne illnesses. 💊

We know that regular moderate exercise is associated with a reduced risk of catching infections, including the common cold. But continuous, prolonged, and high intensity training, or strenuous exercise, can cause a temporary post-exercise immune dysfunction. 🤧 This “open window” can last for up to 24 hours after exercise, and makes athletes susceptible to all kinds of infections.

So how can we try and minimise the risk of catching infections? By making sure we practice good food hygiene! ✅

Good food hygiene is essential to ensure that the food we eat is safe.

Poor hygiene procedures can put people at risk. Harmful germs that cause food poisoning can spread very easily, so it's important to make sure that you do everything you can to prevent this.

Here are a few general food hygiene rules ...

04/08/2018

Like it or not, we’re influenced by the 5 people that we spend the most time with in our lives.

It affects everything from our financial situation, to the decisions we make, to our personalities.

Think about if the people you spend the most time with are supportive, encouraging, and truly care about you. If not, reconsider who ‘s in your “inner circle!”

The quality of your life depends on it.

Happy Saturday 😊

03/08/2018

❗️Personal post ❗️

So I wanted to do a bit more of a personal post as I thought it’s something that quite a few people can relate to... and I definitely think it helps to show that even Nutritionists can have their ‘demons’ with food. 👺

So being relatively small (5ft3) and quite inactive (I’m a student so we tend to just sit at a desk all day studying)🤓, therefore in order to not gain weight I can only eat a relatively low number of calories per day .... how SAD 😩

I used to only do weight training and no exercise which was aerobically demanding so I also didn’t really need to consume a lot of carbs! 🏋🏻‍♀️

However, more recently I have started to train for Spartan Races (Obstacle Course Races), which requires a mixture of strength but also stamina. So over the past 2 months I have started to add running to my fitness regime (having not run for 6 years this proved very difficult to start with)🏃‍♀️

Even though I have been providing support to my other half: .bebetter for his Spartans, and I have been advising him that he needs to increase his calories and carb intakes in order to fuel and support his training.... of which he has seen some AMAZING results. 👏💪I have really struggled to “practice what I preach” in my case.

Increasing your calories is mentally really difficult, it’s proven very dificult to me as I have eaten the same amount of calories for so long all I can think about is that increasing them will make me gain weight🐷.

But I am forgetting everything I have ever known & learnt about nutrition in this case. I know I will not gain weight as i am exercising more than I ever have done so ultimately I need more fuel = more calories. 🍽⛽️

I want to FUEL my training & RECOVER properly in order to be able to PERFORM. That is the ultimate goal... it doesn’t matter how low my body fat percentage is or how I look. But how I PERFORM.🏆

What I’m trying to say is... is that increasing your calories or changing your dietary habits from normal IS scary. It IS daunting. But if Performance is what you are after... then your top priority is eating to FUEL & RECOVER.

We are all human, but TRUST the process ☺️

31/07/2018

“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” —Jerry Rice

30/07/2018

Should I eat the same thing every day whether I am training or not?

The simple answer to this is NO.

You should match what you eat according to your energy demands that day.

Here are 3 simple tips to follow:

1. Calories:
Fluctuate the calories you eat each day during the week depending on your activity levels. If you are very active, i.e have a hard training session or a double training day, then you will need a lot more calories than you would on a rest day.

2. Carbohydrate:
The same rules apply here as they do with calories. 🥖🥔Carbohydrates is your bodies main source of fuel so you need to make sure you eat enough!! If you are doing any intense training sessions that involve you sitting at a vey high heart rate such as running/cycling etc... then you need to make sure you eat more carbs around these sessions, i.e. a carbohydrate snack before and a carbohydrate meal afterwards, so you are fuelling & recovering properly!!

3. Protein:
Now protein is nice and simple. You should make sure you have roughly the same amount of protein every day to help aid muscle synthesis and recovery. Aim for around 1.5g of protein per kg of your body weight. 🥚🍳🍗🥛

29/07/2018

Do you have “Cheat days?” Or “Cheat meals?” 🍫🍦

Or do you completely cut out any treats that you enjoy from your diet? ❌

The difficulty nowadays there is so much conflicting information about nutrition everywhere! Essentially, your diet needs to be what works best for YOU, and no one else.

If you find a cheat meal helps keep you on track then do it! If you find that once you start eating your treats you can’t stop then maybe it’s not for you.

You don’t need to completely cut out your favourite treats from your diet: it’s okay to have a glass of wine at the weekend with your dinner, or have your favourite ice cream... the important thing to remember is that moderation is key!! 🔑

If you cut out your favourite treats from you diet you are less likely to stick to it - and who wants to live their life without any treats!? Not me!!

For example... Last night I went out for dinner and enjoyed every bite of it without feeling guilty because I want to enjoy my life and not spend it worrying about what I put in my mouth.

Remember that balance & moderation is key 🔑

* We didn’t manage to get a picture of our pizza because we were too excited to eat it.... 😬🍕

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