Hydration – What is our body’s requirement for fluid?

Hydration – What is our body’s requirement for fluid?

It is well established that water is essential for life and optimal physical well-being. We are well accustomed to the message that most people need to drink more water and that dehydration has implications for our health, but how much more do we need to be drinking, and what is our body’s requirement for fluid? …more

12 ways to get your diet on track for better health or performance

12 ways to get your diet on track for better health or performance

All too frequently the nutrition headlines that grab our attention relate to quick fixes or short term solutions for our health or appearance. We never get tired of hearing that there is a new, faster and easier way to achieve our health goals, be it lose fat, gain muscle or “tone up”. If you are serious about your health and you want realistic strategies to achieve your goals then you need to accept that it requires effort, planning and consistency. …more

Porridge – The Breakfast Of Champions?

Porridge – The Breakfast Of Champions?

Oats are a very versatile food product used for making flour, cookies, bread, desserts and even brewing beer, but are most well-known as a breakfast staple in the form of porridge, muesli and granola. Should you eat porridge oats for breakfast every day? …more

Nutrition To Recover and Heal Post Marathon

Nutrition To Recover and Heal Post Marathon

Running a marathon takes a huge toll on your body, but if you don’t follow the key steps to aid your recovery, you put yourself at risk for picking up an infection or simply having an extended recovery time where you feel fatigued. Recovery from a marathon is more than a 12-24 hour process, such that for two to three days after the race you should continue to focus on all aspects of recovery to allow your body recover properly, and get back on the roads. …more

Fuelling Peak Performance On Match Day

Fuelling Peak Performance On Match Day

With the All Ireland football final coming up this Sunday, many county finals taking place throughout the country and the rugby season now under way, it seems appropriate to discuss nutrition best practice in preparation for match day performance.

Most athletes know nutrition is important for peak performance. However, many do not know what, how much and when to eat in the lead-up to games.

Although coaches and players have different beliefs about what athletes should eat, the primary nutrition goals in the lead-up to games are to maximise energy stores with appropriate foods and to ensure you are well-hydrated.

Carbohydrate is the main macro-nutrient that athletes must consume, as the primary source of energy the body relies on during high-intensity exercise. …more

Practice Tips: Rest and Recovery Day Meals

Practice Tips: Rest and Recovery Day Meals

On a rest day, the main focus for athletes is to recover, rejuvenate and unwind. This doesn’t mean lying on the couch for the day as most athletes tend to be proactive about their recovery strategies, and this includes their food intake. …more

Practice Tips: The Super Smoothie

Practice Tips: The Super Smoothie

Smoothies are a great way to meet a variety of nutrition targets. With the right blend of ingredients, the key elements of any fueling or recovery approach are addressed namely: 20 grams or more of protein, a source of carbohydrate and healthy fats, and a rich variety of micro-nutrients. …more

Practice Tips: Fuel-up with High Carb Breakfasts

Practice Tips: Fuel-up with High Carb Breakfasts

While there is some debate about whether carbohydrate is important for endurance sports, the consensus remains that fuelling-up with carbohydrate in the 24 to 48 hours before performance in high intensity and competitive team sports is the best approach. Here are two breakfast recipes that work well either on the day before or morning of a match that will assist you in hitting your fuelling targets …more

Practice Tips: High Protein Meals and Snacks

Practice Tips: High Protein Meals and Snacks

Why is there the need for high protein meals and snacks? For athletes in-season, maintaining a lean body mass (muscle) during a long intense season is key to performance and reducing injury risk, therefore making quality protein intake and timing a daily focus for athletes. The richest sources of protein in the diet are food like fish, meat, dairy, and eggs, whereas nuts, seeds, pulses and lentils score well although in smaller amounts. …more

Egg and Oat Pancakes

Egg and Oat Pancakes

These are an ideal breakfast option and only take a few minutes to make. They are a filling and satisfying breakfast naturally high in fibre, protein and slow release carbohydrate. If you are preparing for a game or sporting competition like golf or even something more intense like a marathon they can work well for breakfast or a snack. …more

Bircher Muesli

Bircher Muesli

Bircher muesli is a delicious high carbohydrate breakfast option that combines oats, fresh apples juice, nuts and seeds for a dessert like taste and mouthful texture. Made in advance usually the night before, this is the ideal on the go breakfast. …more

A Tasty Refuel After Training and Late Evening Snack Recipe

A Tasty Refuel After Training and Late Evening Snack Recipe

  After an intense training session players need to refuel to begin the recovery and adaptation process. The main nutrient focus is quality carbohydrate and protein foods. Carbohydrate is needed to replace depleted energy stores while protein is required for muscle recovery, growth and adaption. A simple recipe like sweet potato shepherd’s pie is an… …more

Getting Your Meals Right During Pre-Season

Getting Your Meals Right During Pre-Season

During the pre-season players are aiming to get into the best possible shape for the up-coming season by increasing muscle mass and reducing body-fat. To achieve these performance goals they must fuel their body with the right amount of energy and nutrients. …more