Archives

10. July 2018

Energy gel – how does it work?

each energy gel is not the same – read carefully, why? There are a huge range of energy gels out there, but they can all be very different. Some of them use different energy sources, some contain protein, and others are so thick in consistency you struggle to get them down. The consistency of energy gel relates to it’s tonicity. This sounds complicated but it’s really just a measure of the gels concentration. The more concentrated energy gel is, the higher the tonicity level will be. To be isotonic a gel must measure between 290-310 mOsmol/kg. which energy gel, when With multiple types of energy gels to choose from, we commonly get asked what type of energy gel you should use and when? So to help, we’ve put together an overview of the different types of energy gels available and when is best to use each during training or competition and in which circumstances.
10. July 2018

Marathon running – nutrition

When you’ve got a lot going on, it’s not always easy to get the right levels of hydration and energy for training. Recovery In some respects, this can be even more prominent than nutrition during training. You’ll have to get used to back-to-back training days, but minimising muscle damage and encouraging adaptation is the key to ensuring on-going strength and...
10. July 2018

Basketball nutrition – when, what and how much

Basketball is a game of repeated sprints with a series of jumps, change of direction and high force contacts. The high physical demands of the game require appropriate fuelling to ensure you perform at your best. Although positional differences have different demands, defensive and offensive plays often result similar physical outcomes, allowing a nutrition strategy to created Energy Needs- Background...
10. July 2018

Triathlon nutrition advice

What will be build-up strategy: the importance of carbohydrate? Our muscles can store up to 300g or 2500kcal of glycogen to be used as energy. Glycogen is the main fuel you will use during your race. To make sure these stores are fully loaded, reducing the onset of fatigue, you can step up your overall carbohydrate intake in the 48...
10. July 2018

Swimming

Majority of swimmers have their first training session early in the morning. It is quite usual that the breakfast eaten before the early session hasn’t yet been digested by the time the session starts. That might also mean that some swimmers skip proper breakfast not to have the heavy feeling in gut during the session. What are the alternatives to...
10. July 2018

Protein

Is there such a thing as too much protein? Like all food stuffs, you can always over-consume one thing at the expense of the other. Our standard advice for protein requirements is to consume 2 g/kg body mass per day, spread out as even doses every 3-4 hours. This usually equates to protein intake at main meals, in snacks and...
10. July 2018

Eat and drink like a Pro

One food someone should be eating every day? There is no single one food stuff, all macro and micronutrients are important as they work together to achieve optimal performance. However, we would say the biggest mistake elites and non-elites make is to under-consume protein at breakfast and so for this reason, What supplements have improved drastically over the years? We...