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Nutrition Coaching: Frequently asked Questions

Nutrition Coaching: Frequently asked Questions

On Monday April 23rd, my nutrition coaching programme re-opens where it’s your chance to become a better athlete by losing more body fat, building more muscle and improving your sports performance.

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Hydration Strategies for Athletes: More than just Water

Hydration Strategies for Athletes: More than just Water

The human body consists of 50-70% water. Predictably, it would make sense that fluid intake is undoubtedly important, however is often very overlooked by both the athletic and general population.

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Fat Loss for Athletes: Nutrition Periodisation

Fat Loss for Athletes: Nutrition Periodisation

For many athletes across all levels and disciplines, the goal is to lose body fat. This is either for aesthetic or performance purposes in attempt to improve their role as an athlete within their given sport.

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Athlete Consequences of under Eating

Athlete Consequences of under Eating

During a typical training week, a recreational athlete may train from five hours all the way to the elite of fifteen hours plus. Within that week, athletes will most likely consume on average 35 meals and snacks combined, totalling 1,820 eating occasions every single year.

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Fixing Gut Issues during Competition: Endurance Athletes

Fixing Gut Issues during Competition: Endurance Athletes

Gut issues, or gastrointestinal (GI) distress is a common and recurring issue amongst athletes participating in sport and exercise. The prevalence of such problems can interfere with performance to such an extent that it will either impair or cause in-completion of an event or exercise session.

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Nutrition Strategies for Concurrent Training: The Science of Getting Fit and Jacked

Nutrition Strategies for Concurrent Training: The Science of Getting Fit and Jacked

Concurrent training is a form of periodisation that involves the combination of both endurance and resistance exercise to bring about favourable adaptations to build muscle, strength alongside improving cardiovascular fitness.

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Carbohydrate Cycling & Endurance Exercise: Train low, Compete High

Carbohydrate Cycling & Endurance Exercise: Train low, Compete High

One on the most received messages as an athlete is to consume carbohydrates, pre, during and post exercise to aid with adequate fuelling, support athletic performance and optimise rates of recovery.

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4 Lessons for Dieting Success: Weight Loss

4 Lessons for Dieting Success: Weight Loss

It’s evident that most people can lose body fat to some degree, however many fail to continue their progress and achieve their end and desired goal.

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Skipping Breakfast for Weight Loss: The Science of Going Without

Skipping Breakfast for Weight Loss: The Science of Going Without

Skipping breakfast; portrayed by many as ‘unhealthy’ due to breakfast being coined as the most important meal of the day.

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Muscle Gain Prediction: The Muscle to Fat Ratio

Muscle Gain Prediction: The Muscle to Fat Ratio

Building muscle is a hard and long process which requires a vast amount of patience and consistency

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Nutrition and Injury: The Fastest Road to Recovery

Nutrition and Injury: The Fastest Road to Recovery

Nutrition is one of many methods used to improve rates of recovery from injury. During training or competition, injuries are inescapable

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Meal Frequency and Body Composition: Does it Even Matter?

Meal Frequency and Body Composition: Does it Even Matter?

It is commonly believed that eating smaller, but more frequent meals will increase rates of fat loss when compared to a calorie matched diet that consists of eating fewer meals per day.

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Low Carbohydrate Dieting for Sport: On its Last Legs?

Low Carbohydrate Dieting for Sport: On its Last Legs?

Low carbohydrate dieting for sporting performance was popularised in the 1980s with the aim of enhancing fat usage during exercise, in return sparing muscle glycogen and improving exercise performance.

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Nutrient Timing and the Anabolic Window: An Update

Nutrient Timing and the Anabolic Window: An Update

Confusion often surrounds the need to consume protein immediately post training – Conflicting research data, anecdotal evidence and personal beliefs lead to many misconceptions and assumptions with regards to nutrient timing and it’s hierarchy of importance for inducing muscle hypertrophy.

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Science Vs Broscience: Bridging the Gap

Science Vs Broscience: Bridging the Gap

Introducing the three groups of people that provide information;

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Six Of The Most Common Nutrition Questions For Fat Loss: Answered

Six Of The Most Common Nutrition Questions For Fat Loss: Answered

From gaining muscle, losing body fat, choosing the right diet and spot reducing; these are the questions that frequently get asked. So, I thought it would be a good idea to put hand to keyboard and answer them for you.

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Nutritions Do’s For Competition Day

Nutritions Do’s For Competition Day

‘A good diet won’t make average athletes elite, but a poor diet will make elite athletes average’ – prof. Ron Maughan

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Probiotics and Gut Health For Athletes

Probiotics and Gut Health For Athletes

It’s commonly reported in athletes and the general population that gastrointestinal (gut) issues are a problem that interferes with daily life and exercise performance.

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Protein Supplements Vs Real Food: What’s Superior For Athletes?

Protein Supplements Vs Real Food: What’s Superior For Athletes?

Protein, especially supplements is always a hot topic amongst athletes wanting to; a) recover better from training and competition, and b) adapt better from their training to get bigger, fast and stronger.

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Performance Supplements: The Ones That Actually Work

Performance Supplements: The Ones That Actually Work

So, you’re looking for that 1% extra improvement in your performance…

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The Complete Guide To Protein For Athletes: Bigger, Faster, Stronger

The Complete Guide To Protein For Athletes: Bigger, Faster, Stronger

So, you go to the gym and lift weights…

You’ve just been lifting weights in the gym with the goal of increasing muscle mass and strength, this means that you’ve caused both mechanical and metabolic stress on the worked muscles.

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Troubleshooting Sleep For Athletes: The Nutrition Guide

Troubleshooting Sleep For Athletes: The Nutrition Guide

Sleep; it takes up approximately a third of our lives, has important biological functions and processes such as endocrine function, learning, memory and cognition. It alters how the body works , and can be an athlete’s best friend, or worst enemy.

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Rugby Nutrition: 7 Strategies To Improve Match Day Performance

Rugby Nutrition: 7 Strategies To Improve Match Day Performance

Perfecting a game day strategy to improve playing performance can have a profound effect on a rugby player – Especially when it comes to nutrition. With any nutrition strategy,  there are many different ideas on how they can be successfully utilised and implemented to bring about the desired performance gains.

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Are Cheat Days Killing Your Progress? Part II

Are Cheat Days Killing Your Progress? Part II

You’re dieting, you’re restricting calories, and you’re having cheat days – you repeat this every week where you look forward to that one day where you go ‘all out’.

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Do You Need a Cheat Day? Part I

Do You Need a Cheat Day? Part I

You’ve been dieting all week, you’re 100% compliant with your food choices and you are following the plan exactly. But then, the weekend comes along and all hell breaks loose and you eat everything in sight – Have you undone all your good work, or can this actually benefit you?

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7 Mistakes for Gaining Muscle This Off-Season PI

7 Mistakes for Gaining Muscle This Off-Season PI

The Off-Season – This can be referred to as the time after your last holiday, bodybuilding show, or the end of summer.It’s a time where the priority shifts from becoming as lean as possible, to putting on as much muscle size as possible.

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Reverse Dieting: The Diet That Nobody is Doing

Reverse Dieting: The Diet That Nobody is Doing

The clouds and rain appear, the dark nights draw closer, and it is officially the end of summer, meaning that your summer fat loss plan is over.

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2000m Rowing – Possible Supplements to Improve Performance

2000m Rowing – Possible Supplements to Improve Performance

Competitive time trial rowing events are held over a 2000m straight line course, where completion of the course ranges from 5.5 to 7 minutes depending on individual event classification (Australian Institute of Sport, 2013).

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Introduction to The Role of Leucine for Recovery

Introduction to The Role of Leucine for Recovery

Resistance type training elicits the oxidation of the amino acid leucine.

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Nutrient Timing & The Post Exercise Window: A Scientific Review

Nutrient Timing & The Post Exercise Window: A Scientific Review

This literature review aims to recognise nutrient-nutrient interactions and its possible implications in modulating protein synthesis, and hypertrophic responses to intensive type training.

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