Why You Should Eat Mussels

Why You Should Eat Mussels

Why Mussels? We often think of mussels as a holiday food when really, we should think about them as a delicious and healthy meal we can eat at home or when out for dinner. If you consider the ingredients of soft paella rice, bacon, prawns and mussels the nutritional value of this meal is perfect… …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

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

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