Post Surgery Diet to Heal From Surgery or Injury

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 are reduced or completely restricted, therefore limiting the anabolic stimulus of exercise to support protein synthesis. Therefore certain alterations …

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What to Eat Before a 10K Race, During a 10K Race and After a 10K Race

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 just like your …

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food that gives energy and stamina

3 Functional Foods that Gives Energy and Stamina – Best Endurance Foods

Fuelling your body with the right energy and nutrients is fundamental for maximising performance. Eating a variety of foods, “a rainbow a day”, is the best way to ensuring your body receives an abundant supply of all nutrients allowing your body to perform, recover and develop after each training session. Nutrient deficiencies are the main …

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goal setting for athletes

Goal Setting for Athletes – How to Achieve Yours…

Goal setting is a vital part of every athlete’s training plan and overall performance outcome. Goal setting varies from athlete to athlete and will likely change throughout the year to suit a particular season. Nutrition and training programmes will also be different for each athlete even though the desired outcome may be the same. This …

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Diet for Cyclist: How to Use Fats & Oils for a Cycling Diet

Contents What are ‘Good’ Dietary Fats and Oils?What Type Fats are Good for Cycling DietBenefits of Inclusion of Good Fats in a Diet for Cyclists?Specific Foods for Cycling NutritionCycling Nutrition Guide: Best Time to Consume Dietary Fats and OilsCycling nutrition plan for post-competition/training recoveryWhat Happens if a Cyclist’s Diet is Fat DeficientWhat are ‘Good’ Dietary …

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Carb Loading Diet

Effective Strategies for a Carb Loading Diet

It was in the 1960s 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 in sport

Hydration in Sport: Improving Athlete’s Health and Performance

Water is an essential constituent of the human body as it makes up approximately 60% of its whole composition. The deficiency of water in the body is called dehydration. Dehydration will result in a dip in performance for any athlete. Because of this hydration in sport is very important. All cells, organs and tissues are …

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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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good pre workout meal

Choosing a Good Pre Workout Meal to Fuel Your Training

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. They both eat the same breakfast consisting of cereal and fruit juice because they want to have enough …

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