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Good nutrition will not make an average athlete in to a champion, but poor nutrition will prevent a good athlete from achieving their full potential!

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webbernutrition

MSc, SENr, UKAD
🏃🏻‍♂️ Maximising Athlete Performance
💻 Nutrition Coaching
📩 DM for all enquiries

Now that we finally have some warmer weather, payi

Now that we finally have some warmer weather, paying close attention to your hydration is key to maximising your performance. ⁣
⁣
🥵 Dehydration of just 2% body weight (~1.5kg for 70kg athlete, 2kg for 100kg athlete) will impair your performance. ⁣
⁣
How to support this:⁣
⁣
𝐁𝐄𝐅𝐎𝐑𝐄 👉🏻 Starting well hydrated - make sure urine is clear ⁣
⁣
𝐃𝐔𝐑𝐈𝐍𝐆 👉🏻 Rehydrate appropriately based on training volume and intensity, including electrolytes in your water bottle for longer and harder workouts. ⁣
⁣
𝐀𝐅𝐓𝐄𝐑 👉🏻 Rehydrate by replacing what you’ve lost I.e. 100-150% of weight lost over the next 1-3 hours. Keep drinking until urine is clear. Combination of water and electrolytes. ⁣
⁣
🥛 Check out my previous post on why milk is your best recovery drink after training!

𝐒𝐩𝐢𝐜𝐲 𝐛𝐥𝐚𝐜𝐤 𝐛𝐞

𝐒𝐩𝐢𝐜𝐲 𝐛𝐥𝐚𝐜𝐤 𝐛𝐞𝐚𝐧 𝐛𝐮𝐫𝐠𝐞𝐫 & 𝐩𝐚𝐩𝐫𝐢𝐤𝐚 𝐬𝐰𝐞𝐞𝐭 𝐩𝐨𝐭𝐚𝐭𝐨 𝐰𝐞𝐝𝐠𝐞𝐬 🍔🍟

👌🏻A very tasty vegetarian burger that’s packed with protein and is really filling for a healthy fakeaway dinner 😋

In a food processor blitz:
🔸Tin of black beans (drained & dried)
🔸100g porridge oats
🔸1 egg
🔸Handful fresh coriander
🔸1/2 red pepper
🔸1 small onion
🔸3 garlic cloves
🔸Tbsp hot sauce or 1 chilli
🔸Tbsp cumin
🔸Salt & pepper

🤲🏻 Mould into 4 burgers using wet hands and place on a plate with grease proof paper. Freeze for 15 mins whilst prepping the wedges.

🍳 Spray a large frying pan with a cooking spray and cook the burgers for 5-10 mins on each side.

🍔 Stack your burger how you like it and enjoy!

Have a great weekend and enjoy some ☀️😎

𝐁𝐞 𝐚 𝐁𝐥𝐚𝐜𝐤 𝐁𝐞𝐥𝐭 𝐢𝐧 𝐭𝐡𝐞 𝐁𝐚𝐬𝐢𝐜𝐬 🥋💪🏻

Many athletes focus on the finer and more fancy details of their nutrition when looking to improve performance.

📈 However what makes an athlete elite is by mastering the basics and doing them consistently well every day.

I absolutely love this quote by my friend and TRX master trainer Ben Fildes at @s3_fitness .

🥋 “Be a black belt in doing the basics!”

🏋🏻 Ben advocates this through all his training in helping athletes of all levels master the basic movements first to maximise their training, and obviously this radiates through to an athlete’s nutrition.

🔎 Strip everything in your diet back and look at where you can improve the most important things first, before looking at the best protein powder to take or swapping to almond milk because it’s ‘healthier’ than cow’s milk 🤦‍♂️

Focus on optimising
🥘 FOOD FIRST
🌈 Daily fruit and veg intake
🍗 Sufficient protein
😴 Sleep
💦 Hydration
🏃🏻‍♂️ Daily exercise, conditioning & recovery
🍔 Healthy balance & enjoying your food!!

💪🏻 Do this and trust me, will see such much bigger improvements in your performance, body composition, mood and daily energy levels.

Graphic by @hattieaubinx 🙌🏻

Chicken and Vegetable Gnocchi 👌🏻⁠ ⁠ One

Chicken and Vegetable Gnocchi 👌🏻⁠
⁠
One of my favourite recipes that's really quick and easy (literally 10-15 mins) and an ideal option before or after training.⁠
⁠
💪🏻 High protein⁠
⛽ High carb to fuel training⁠
👨🏻‍🍳 Quick and easy⁠
🌈 Versatile to add colourful veggies⁠
⁠
⁠
1. Slice onion, mushrooms, cherry tomatoes and chicken breasts. Heat a frying pan over a medium heat and coat with tsp oil. Cook chicken or if already cooked add with the veg, stirring regularly.⁠
⁠
2. Once cooked through, add the spinach and allow to wilt. Season with black pepper and add the mixed herbs⁠
and chilli flakes. Once mixed in simmer on a low heat.⁠
⁠
3. Whilst simmering, heat a saucepan of boiling water over a medium heat and gently add the gnocchi, cover with a lid and simmer for 2-3 minutes until the gnocchi floats at the top. Meanwhile crumble the feta into the chicken & veg mix and stir.⁠
⁠
4. Drain the gnocchi and add to the frying pan, stir it together and serve.

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