Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise, sleep

Nutrition Advent Calendar - Day 23

Nutrition to Promote Sleep Quality - 2 more sleeps!!

Only 2 sleeps until Christmas, so make the most of them as Christmas can be a busy and emotional day, especially if you have children waking you up at silly o'clock in the morning!

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise

Nutrition Advent Calendar - Day 22

Vegetables - Fresh vs Frozen vs Canned

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Nutrition Advent Calendar - Day 21

Vegetarian & Vegan Diets - Pros & Cons

Vegetarian & vegan style diets are very popular nowadays, including athletes. They are claimed to be the healthiest diet to follow because they prioritise naturally sourced plant based foods (fruits and vegetables). This is great and probably how all diets should be, but is this the only benefit and are there any downsides to a plant-based diet?

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise

Nutrition Advent Calendar - Day 20

Caffeine - Is it really that good?

Tea and coffee are the most widely consumed drinks across the world after water. People typically drink 4-6 cups per day, and may consider it essential to get them through the day...thanks to caffeine!

Caffeine offers many health benefits and is regularly used in sport to enhance performance. However caffeine has always been perceived to cause a diuretic effect (dehydration). What's the score?

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise

Nutrition Advent Calendar - Day 19

Informed Sport - Safeguarding Athletes from Inadvertent Doping

Have you got a fancy sports nutrition supplement on your Christmas list? Read this first...

The sports nutrition supplementation is a multi billion pound industry with thousands of products available to athletes and the general public, designed to enhance sports performance, body composition and health.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise

Nutrition Advent Calendar - Day 18⠀

Vitamin D - The Sunshine Vitamin⠀


If you're unaware of the important roles that vitamin D plays in the body, hopefully this will give you an insight into how and why you should avoid vitamin D deficiency. ⠀

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise

Nutrition Advent Calendar - Day 17

Protein intake - The 3 Ts
Part 3: Timing

Total & Type have been covered, now for the 3rd and final T for protein needs...Timing.

Firstly, the order I have done the 3 Ts are actually based on priority for MPS. More protein is best, of this the type of protein enhances those effects, and then distributing the protein will complete the set. Getting each of these right will optimise your protein intake.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise

Nutrition Advent Calendar - Day 16

Protein intake - the 3 Ts:
Part 2: Type

After outlining how much protein is required to maximise muscle protein synthesis (MPS) yesterday, the next most influential element of protein intake is the type of protein.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise, Hypertrophy, Muscle

Nutrition Advent Calendar - Day 15

Protein intake - the 3 Ts:
Part 1: Total

Over the next 3 days I'll be looking at dietary protein and the 3 Ts you should focus on to maximise its effects on increasing muscle size, strength and function.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise

Nutrition Advent Calendar - Day 14

Chewing your food for longer has many benefits

Following on from yesterday's tip on eating slower, chewing your food is a useful technique that can attribute to doing this, which also comes with other health benefits.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise

Nutrition Advent Calendar - Day 13

Take your time when you're eating to promote satiety and support fat loss.

Consuming fewer calories than the amount you use for energy is key for fat loss. There are many little techniques that are effective in controlling your appetite, to help reduce the amount you eat, to achieve a calorie deficit.

One technique is eating your meals slowly. This promotes satiety and can aid fat loss by:

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Nutrition Advent Calendar - Day 12

Healthy Snacking - What, When, Why?

Snacking can be a lot of people's downfall and the difference between a successful and unsuccessful diet. Snacking is a great opportunity between meals to fuel the body with protein rich and nutrient dense foods. Used correctly, they can fuel training, aid recovery and keep you on track with your goals. Abuse the privilege of a snack by over-eating calories and choosing poor options, can lead to excess weight gain.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise, recovery

Nutrition Advent Calendar - Day 11

The 4 R's of Recovery

Recovery is an integral part of an athlete's nutrition and training. Doing lots of intense training is great, but if you're not eating and drinking the right things after training, you're not going to get the desired adaptations of that session.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise

Nutrition Advent Calendar - Day 10

Balancing energy intake with expenditure 

Let's face facts... It's Christmas, therefore we'll all be eating MORE for a couple of weeks.

Therefore one strategy that may benefit a lot of people is rather than overly-restricting yourself of food and treats to keep calorie intake down, why not balance the other side of the equation by doing more exercise & physical activity?

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss

Nutrition Advent Calendar - Day 9

Meal timings...When should you eat?

This is a very common question that I receive and the answers are different for each person, because it depends on certain factors...

1. Your goals
2. Your preferences
3. Your lifestyle

 Performance Nutrition

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss

Nutrition Advent Calendar - Day 8

Eat the Rainbow! 

It's that time of year when the common cold will be doing the rounds and people are more susceptible to catching it. Eating a nutrient rich diet is key to preventing and fighting off an illness.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss

Nutrition Advent Calendar - Day 7

Making smarter food choices to prevent excess weight gain this Christmas

'Here's another blog saying what I shouldn't eat at Christmas'...
Wait, this is definitely not one of those. I never tell ANYBODY what they CAN NOT eat. Unless they are allergic of course.

Instead, this is to simply recommend a strategy that prioritises healthier food choices FIRST, then you can enjoy all the festive treats you want.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss

Nutrition Advent Calendar - Day 6

Hydrate to prevent the dreaded hangovers this Christmas!

Enjoying a drink over Christmas is always part of the festive fun, but waking up with a sore head the following morning is never part of the plans!

This can be easily avoided and you can still enjoy a drink...or two! Just follow these SIMPLE tips and you'll make the most of the day after the night before, and you'll see how.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss

Nutrition Advent Calendar - Day 5

Drink smarter this Christmas to reduce excess calories...

Everyone loves Christmas because it’s an opportunity to let your hair down, spend time with friends and family, eat great tasting food and enjoy a drink or two!

This is a very exciting time of year and people typically indulge a bit too much, which then leads to an attempt to ‘detox’ and go on a health kick in the new year.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss

Nutrition Advent Calendar - Day 4

When people start diets, or attempting to just eat healthily, they can sometimes oversee the big picture, that is to create healthy eating habits that can be sustained in the long-term, not just the first week.

By overseeing the big picture, I mean that eating well 100% of the time is just unrealistic, and you will soon start to miss and crave a treat, whether it be some chocolate, crisps or alcohol.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss

Nutrition Advent Calendar - Day 3

There are so many diets out there that claim to be better than all the rest for successful weight loss. However there's just one thing in common that's required to lose weight....a calorie deficit.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss

Nutrition Advent Calendar - Day 2

Following on from yesterday's tip about how your diet should be seen more as a nutrition lifestyle, it's important to recognise how to go about making these changes, to create a long-lasting healthy diet.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss

Nutrition Advent Calendar - Day 1

I thought I'd start the nutrition tips with an important message of lifestyle change as long-term health is the ultimate goal, not losing a few pounds for a special occasion.

Diets often fail as they target short-term goals and are not sustainable in the long-term. Instead, what you should aim to do is find a 'diet' or a 'nutrition lifestyle' that you can enjoy and can stick to for the rest of your life!

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