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

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