Sports Nutrition

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Switching up your training and diet to maximise training adaptations

Everyone who exercises and eats healthily wants to look and perform at their best. Mixing up your training and nutrition to maximise training adaptations are vital for all athletes to achieve peak performance, so you’re not training the same way or eating the same things every day. If you’re training for a marathon you just …

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Caffeine – ergogenic or diuretic?

Caffeine is a naturally occurring chemical found in certain plants including cocoa beans, kola nuts, yerba maté, guarana, and the world’s most beloved tea leaves & coffee beans. Coffee & tea have become the major sources of caffeine intake, and many consider it as an essential dietary component to get them through the day. It …

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Is Your Diet Leaving You Prone to Injury?

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 …

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Fuelling Your 10KM Race: Before, During & After

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 …

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Effective Carb-Loading Strategies

It was in the 1960’s when dietary carbohydrates were discovered as the major energy source to fuel exercise by being stored in the muscles as glycogen. Muscle glycogen content is linked to endurance performance and starting with lower concentrations results in premature fatigue, therefore nutritional strategies to increase muscle and liver glycogen before competition are …

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Hydration for Health and Sports Performance

Water is an essential constituent of the human body as it makes up approximately 60% of its whole composition. All cells, organs and tissues are primarily comprised of water making it vital for correct function of all physiological processes in the body. Water transports nutrients and oxygen into cells, regulates body temperature (thermoregulation), acts as …

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Practical Strategies For Fuelling Your Marathon Training And Competition -Part 2 of 3

Training for a marathon requires a lot of commitment and determination. It is one of the most challenging events you can put your body through, so getting your nutrition right is a massive bonus to support your training and keep you fit and healthy. As you edge closer to competition it’s important to have practiced …

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Last Minute and In-Race Nutrition Strategies – Part 3 of 3

Now that you’re fully prepared for the marathon after maximising your body’s internal carbohydrate stores and hydration levels, this third and final blog of the series will outline the last minute touches to complete your race nutrition strategy. The time during the postprandial period (between your pre-race meal and the start of the race) should …

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Glutamine – Is It Worth Supplementing?

Glutamine is a naturally occurring nonessential amino acid meaning that the body can produce its own and is abundantly stored in skeletal muscle and blood. Glutamine plays a vital role in immune and intestinal health, glucose formation, acid-base regulation and acts as a precursor of nucleotides which are the building blocks of DNA formation [1]. …

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Fuelling Your Training – What Should You Eat Before It?

It’s a Saturday morning and my brother is getting ready for a 10km run in preparation for an upcoming race. My sister is going out for a light run as she wants to lose a few pounds before next month’s holiday. They both eat the same breakfast consisting of cereal and fruit juice because they …

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