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:

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

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.

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