News & articles

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 Glucose is taken in from carbohydrate through the diet and stored as glycogen in the muscles and liver. Carbohydrate is the main source of energy for high intensity activity involving repeated sprints. The higher the intensity, the greater amounts of glycogen can be used. Having full energy stores will only last for around 60 minutes throughout a basketball warm up and match, meaning that you must take on extra carbohydrate during a match in order to maintain these stores. Failure to do so will affect your physical performance, including your ability to sprint and change direction Hydration Needs- Background It is not uncommon for elite basketballers to lose up to 2.5 litres of fluid during a game. Research suggests that even a 2% loss in body weight from fluid loss can lead to impaired physical and mental performance. This highlights...
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...