Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, marathon, endurance performance, weights, strength training, training adaptations

To get better at doing something you just need to keep practicing it. A simple phrase that could be applied to improving sports performance, and to an extent, this will work. If you’re training for a marathon you just need to keep running further, right?

This is all well and good but what if you’re a footballer, should you just play football? Or if you’re a javelin thrower do you just keep throwing a javelin?

Webber  Nutrition, 10KM, nutrition, performance, fuelling

After months of training, race day is finally here. You’ve put so much time and effort into your training, the last thing you want is to be unhappy with your performance when it matters most. Nutrition is fundamental in maximising performance and should never be neglected, in fact it should be prioritised on par with your training. What you eat and drink before and during a race should be practiced extensively in training prior to the event so your body is comfortable with any nutritional strategies.

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

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, marathon, endurance performance, carbohydrates, sugar

One of the biggest dietary challenges is to know how to select your carbohydrate intake based on your lifestyle and training requirements.  This article gives tips on how to fuel your training based on the demands of that session, and offers smart swaps when you're craving something naughty!

 

Maximise training performance

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, marathon, endurance performance, detox diet, juice diet, weight loss, fat loss

Detoxes & juice diets are popular dieting strategies that are advocated to cleanse, detoxify, recharge, or “fat-flush” your body by eliminating dangerous toxins and impurities from the body. This is an attractive solution for individuals looking for a quick fix to improve body composition and health by rapidly burning unwanted body fat. However, the reason for notable reductions in body weight is misleading.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, marathon, endurance performance, weight loss, new years resolution, diets,

You’re eating healthier, exercising more, drinking less, and generally feeling a lot better in yourself. The New Year is a great time to change your lifestyle for the better, and you may even find that you’re better off financially! But what else can you change about what you were doing previously that will make you better off for a sustainably healthy 2016?

 

1. Shop smarter

Webber Nutrition, Christmas, Nutrition, Fitness, Winter training

Christmas is a time to relax, spend time with loved ones and most importantly eat lots of food! This ultimately results in many people letting loose until the New Year when they can begin a “detox” diet with the intention of losing their Christmas weight (plus more), and looking better than they did before. Don’t sacrifice your body this Christmas as you can maintain your physique simply by exercising regularly and applying a few smart changes to what you eat.

Webber Nutrition, Winter training, performance, exercise

We’ve all experienced a cold winter’s morning when you look out the window and think, ‘I really don’t fancy training in that’. The thought of training in the cold, wet & wind is never pleasant, and for a lot of people, this is a good enough reason to stay at home and do nothing!

Whether it’s lashing down with rain or knee deep in snow, there’s always something you can do to work-up a sweat, keep fit, and boost your training goals. Training in the winter is not always about volume (how much you can do), but instead, you can train smarter to improve performance all year round.

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