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 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 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, 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, marathon, endurance performance, injury nutrition, recovery

Periods of inactivity and immobilisation that is caused by injury and corrective surgery may result in significant losses in muscle mass, strength and function. Depending on the severity of an injury, sport and physical activity participation is reduced or completely restricted, therefore limiting the anabolic stimulus of exercise to support protein synthesis. Therefore certain alterations to the diet must be considered to alleviate reductions in lean tissue and simultaneous gains in unwanted fat mass.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, marathon, endurance performance, injury nutrition, recovery

For anyone who exercises regularly or is a competitive athlete, the reality is that you will experience some form of injury in your life. It’s not until the onset of injury that people think it will happen to them, but unfortunately, it does. Strategies for preventing injury include diet, hydration, sleep, cold-water immersion and prehabilitation exercises. With this in mind, nutrition interventions play a vital role in alleviating the risk of injury to maintain training volume and intensity, and ultimately, enhancing performance.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, marathon, endurance performance, recovery, milk, functional foods

After a long, intense training session your body has been stressed so much that muscles are damaged, energy stores (muscle glycogen) are depleted, and you are dehydrated. Your body is craving nutrients from food and water to help it recover, and there are 4 R’s to remember for optimal recovery;

 

Repair – protein to heal damaged tissue and promotes training adaptations

Replenish – carbohydrates to replace lost muscle and liver glycogen to fuel your next workout

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