Nutrition on the go: High carb snack ideas Fueling your training sessions is key to supporting your running and recovery but knowing what to have beforehand to provide a decent hit of carbohydrate can be a challenge therefore I have a listed a few ideas below to get you started. All ideas provide at least 30g carbohydrate: ✅ Cereal bars ✅ Yoghurt pots ✅ Fruit juice/Smoothies ✅ Porridge pots ✅ Energy gels/sports drinks ✅ Fruit/Dried fruit Learn how to fuel yourself to run your best race by joining The Athlete Nutrition Hub: Fuel the Runner today to learn more about how nutrition can support your training and health goals As part of your membership, gain access to: ✅ An online course with new content released each week based on the latest in nutrition ✅ Support from a registered performance nutritionist ✅ Live monthly webinars ✅ Access to additional nutrition resources and recipes Sign up using the link in my bio #fueltherunner #runningnutrition #marathon #halfmarathon #londonmarathon #fuelling #recovery #protein #carbohydrate #hydration #injury #illness
𝗪𝗼𝗿𝗹𝗱 𝗰𝗵𝗮𝗺𝗽𝘀 𝗾𝘂𝗮𝗹𝗶𝗳𝗶𝗲𝗱 - After Johns post early this week he has only got and qualified for @gravelworldchampionships - Racing Gralloch John was able to stay in the qualifying spots even after a bout of cramp cost him some time - Bit of recovery then on to the next block of training for the next part of the season 🤙🏼
Link in Bio 🔗 👆🏼 Deep down, a small piece of me has always wanted to write that 😂 I’ve progressed from taking unofficial private Performance Nutrition consults to official ones. Book a consult or free Discovery Call if you’re unsure what is right for you 🤜🏼🤛🏼 #SENregistered #performancenutrition #highperformance #sportnutrition #competitionplans #travelnutrition #injury #training #fuelling #recovery #hyrox #weightmaking #runjumpthrow # #sleep #carbsareking #supplements #cleansport #ilovechocolate
Ready for @grallochgravel tomorrow! Scotland 🏴 has been looking pretty spectacular in the sunshine the past few days and my legs seem to finally be coming round after a (very!) bad few weeks. I’m hoping for a little more luck than last year but on this course anything can happen 😅 I’m a big fan of the route - the start is challenging and should be a good test, splitting things up early. There is truly a bit of everything and the scenery is beautiful, though I’m not sure there will be much time to admire it! It was great to chat on the rider panel earlier. I’m incredibly grateful to the organisation for separating the men’s and women’s races in a way that should ensure no interference between the races. We start 45 minutes after the final age group men and in my opinion that is the best way to ensure a fair race for everyone. I hope other races will follow suit! The women’s elite field is stacked so it’s sure to be a tough battle in the morning 💪🏼 #gravel #gralloch #offroad #gravelracing #race #racing #scotland #gatehouse #views #bikes #womenscycling #fairplay #sport #elitesport #cycling #cyclist #athlete #fullgas #raceday #mycanyon #nature #landscape #womensracing #fromwhereiride #fuelling #precision #endurance #gravelbike
𝗠𝗶𝘀𝘁𝗮𝗸𝗲𝘀 - We all make them, but hopefully this will help you not make the same mistakes I made as an athlete - We don’t need to train hard all the time - Strength training should be non negotiable for everyone, 12 months of the year - Everyone is coachable. Even coaches need coaches, this is a big thing I learned through 12 years on the gym floor - Comment ‘mistake’ below if you can relate to any of these
𝐓𝐡𝐢𝐬 𝐨𝐧𝐞 𝐜𝐡𝐚𝐧𝐠𝐞 𝐡𝐞𝐥𝐩𝐞𝐝 𝐋𝐨𝐮𝐢𝐬𝐞 𝐥𝐨𝐬𝐞 𝟓𝐤𝐠𝐬 & 𝐡𝐚𝐯𝐞 𝐞𝐧𝐞𝐫𝐠𝐲 𝐭𝐨 𝐫𝐮𝐧 𝐚𝐟𝐭𝐞𝐫 𝐰𝐨𝐫𝐤 Like most female runners I know, Louise worked long hours. And on those days she had a run after work She’d often be so tired when she got home That her slippers were far more inviting than her running shoes And she’d often find herself sucked into the sofa, rather than heading out for her run Louise needed more energy so she’d tried solutions like… Drinking more water during the day … Having caffeine in the afternoon to give her a boost … All good ideas, but these didn’t give her the ‘𝘰𝘰𝘰𝘮𝘱𝘩’ to run after work. She felt guilty for not trying hard enough and wondered if she wasn’t mentally strong enough to be a runner… When in fact, it wasn’t her fault at all. Louise wasn’t ‘lazy’. She was only guilty of one thing… >>> She wasn’t fuelling her body. So we did something that most runners who want to lose weight would avoid. >>> We gave her more carbs. Here’s what happened: At lunchtime, she added rice to her chicken salad. This gave her energy levels a well needed boost. And we topped this up with an afternoon carbohydrate snack. Even on her most stressful days when meetings overran, she was chasing deadlines and her workload piled up high… She came home with more energy. So instead of skipping runs, she completed them. Now, you might think that because she added more carbs that she didn’t lose weight. But the opposite was true. She actually 𝐥𝐨𝐬𝐭 𝟓𝐤𝐠𝐬 & 𝟑𝟎𝐜𝐦𝐬 𝐢𝐧 𝟗𝟎 𝐝𝐚𝐲𝐬. You lose weight when you give your body the right amount and type of food. Which is exactly what I do with all my clients! We use 𝐓𝐡𝐞 𝐑𝐞𝐯𝐢𝐭𝐚𝐥𝐢𝐬𝐞𝐝 𝐑𝐮𝐧𝐧𝐞𝐫 𝐌𝐞𝐭𝐡𝐨𝐝, which I’ve developed over the last 5 years. It’s a four phase approach that helps female runners lose a stone, boost their energy and love their runs with none of the usual dieting restrictions. See comments for how it works...
Ain’t nothin’ wrong with a good ol’ sarnie. They’re often overlooked, but they can easily make a nutritious, quick, easy, tasty and satisfying meal. What are your favourite combos? I’m currently in my pickled everything era, so my fave at the moment is an open sarnie on rye bread, with a chicken mayo/yog combo flavoured with gochjang and a lil bit of honey, topped with my pickled cucumber. I love a lil salad with some spinach, tomatoes and some kinda fruit on the side. Sometimes I’ll have a savoury one followed by a sweet one - banana or jam topped with cottage cheese is a winner for my lunchtime sweet tooth. How ‘bout you?
𝟴𝘅𝟯’ 𝗩𝗼𝟮 - Race season is well and truly underway now, and most key races will be on the horizon. Vo2 session will be or will start to be part of your weekly training now to bring you around to form for these races - This 8x3’ is a classic and one which you can’t go wrong with. If you’re newer to Vo2 or haven’t done them for a while, starting off with 5 intervals can be a good starting place. We can even break the 8 intervals up over two blocks of 4 if needs be and still achieve a great stimulus - One thing to note.. don’t get too wrapped up in power, the percentages are there for a guide, but we like to programme Vo2 as- ‘as hard as sustainably possible’ for each interval. Heart rate needs to be high to achieve the stimulus we need - Let us know your favourite Vo2 sessions below 👇
𝗪𝗮𝘁𝘁𝘀 𝗽𝗲𝗿 𝗞𝗚 - Watt per KG can be a big factor in results. Johns increase here, now sees him at the front of a lot of gravel races in his category. - An aging masters athletes competing in the 65+ category just shows that with well structured training and nutrition planning gains can still be made. - We’ve worked on sustainable power and fatigue resistance over a prolonged block, as well as dialling in nutrition to reach this new watt per KG. - @grallochgravel next on the list for John this weekend
👉Swipe for pre and post workout snack and meal ideas 🍽️👟Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better. Each macronutrient (carbohydrates , Protien & Fat) have as a specific role before a workout. The ratio in which you need to consume them varies on factors like individual needs, duration, intensity & type of exercise 1️⃣Carbs Your muscles use the glucose from carbs for fuel. Glycogen is the way the body processes and stores glucose, mainly in the liver and muscles. For short and high intensity exercise, your glycogen stores are your muscles’ main source of energy But for longer exercises, factors like : These intensity, type of training, and your overall diet need to be considered. Your muscles’ glycogen stores are limited. As these stores become depleted, your output and intensity diminish 2️⃣Protein Eating protein (alone or with carbs) prior to exercise has been shown to increase muscle protein synthesis as well as: * increased muscle mass * improved muscle recovery * increased strength and lean body mass * enhanced muscle performance 3️⃣Fat While glycogen is used for short and high intensity bouts of exercise, fat is the source of fuel for longer and moderate-to-low intensity exercise ⭐️⌚️Timing : The timing of your meal is also important eat a complete meal of all macronutrients 2 to 3 hours before your exercise. If you eat 45 to 60 minutes before your workout shoes foods that are simple today just contain many carbs and proteins. This will prevent any stomach discomfort during exercise. ⭐️🥤Hydration - your body needs water to function, hydration, sustains, enhances, performance, dehydration can be linked to decreased performance 🏃♀️😅Post workout - eat your post workout meal soon after exercising ideally within a few hours, a post workout meal with protein and carbs will enhance glycogen stores and muscle proteins synthesis consuming a ratio of 3 to 1 (carbs to protein) is a practical way to achieve this #preworkout #postworkout #fuel #foodisfuel #fuelling #nutrition #nutritioncoach #nutritioncounselling #foodforthought
𝗪𝐡𝐲 𝐑𝐮𝐧𝐧𝐢𝐧𝐠 𝐌𝐨𝐫𝐞 𝐈𝐬𝐧'𝐭 𝐓𝐡𝐞 𝐀𝐧𝐬𝐰𝐞𝐫 𝐓𝐨 𝗪𝐞𝐢𝐠𝐡𝐭 𝐋𝐨𝐬𝐬 Imagine this: You lace up your trainers, hit the pavement, and run for an hour. You're exhausted, but you're sure it's worth it because you're trying to lose a stone and running burns calories. But there’s a key fact that everyone forgets… An hour's run is a tiny amount of time in your day compared to the huge amount of time you spend living your life. Yes, you've burned some calories during your run but it’s not as many as your Garmin’s telling you. The key thing here is to think about what’s happening with the other 23 hours of that day as well as all the other non running hours of your week. What are you eating? How are you fueling your body? Are you hydrating properly? How many hours are you sleeping? Weight loss isn't about running more and more miles. There are two sides to the weight loss equation. 𝐄𝐧𝐞𝐫𝐠𝐲 𝐢𝐧 - the calories you consume from your food and drink. 𝐄𝐧𝐞𝐫𝐠𝐲 𝐨𝐮𝐭 - the calories you burn from movement, exercise, digesting food, living and breathing. This equation can become very unbalanced if you only focus on energy out, i.e burning calories by running more. But by taking a health first approach and looking at the energy in side of the equation - your daily diet, fuelling and recovering from your runs, hydration… As well as lifestyle habits such as sleep, stress management and daily movement. This is how you can finally lose that stone, boost your energy and love your runs without running more or using restrictive diets. Hit the love heart button if you found this useful and if you need help with this, message me the word 𝐀𝐂𝐓𝐈𝐎𝐍 and we can have a quick chat to see if I can help you 😃
𝗙𝘂𝗲𝗹𝗹𝗶𝗻𝗴 𝗱𝗮𝘆 𝘁𝗼 𝗱𝗮𝘆 - Having the same calories day in day out will not work in endurance sports - Swipe to have a read. Nutrition and fuelling can get complicated especially if trying to loose a touch of weight for key races. If you’re stuck drop us a DM or comment ‘Fuelling’ below and we’ll drop you a message and help guide you. - Fuel to perform 🤙🏼
More training benefits for no additional work! A pretty exciting prospect for any athlete, right? This is an area of sports nutrition that has always fascinated me. For any athlete with limited time to train or just looking to maximise what they are getting out of each session, there are several nutrition strategies that can do exactly this. From increasing the metabolic stress of the session to enhancing the adaptive response, there are several tools in the toolbox. I’ve recently been working with elite road cyclists, and when doing some additional reading about sodium bicarb supplementation, I came across this great paper looking at the impact of sodium bicarb on training adaptations. As you can see in the images above, a pretty simple nutrition intervention alongside some interval training had a pretty huge impact on the gains the athletes made. The study also matched the work done in both the placebo and supplement groups. The addition of sodium bicarb may have allowed an even greater amount of work to be done (had work not been matched), which may have enhanced the gains even further. If you want some help to use nutrition to help get more out of your training, my DM’s are always open. #PerformanceNutrition #Performance #SportsNutrition #TrainingNutrition #FuelForTheWorkRequired #Carbohydrate #Periodisation #NutritionPeriodisation #EnduranceNutrition #Fuelling #TrainingAdaptations #Cycling #SodiumBicarb #Buffers #NutritionCoaching #SportsNutritionist #IntervalTraining #EliteCyclist #Supplements
I’m a dietitian and I’m pretty lazy when it comes to food and I coach my clients to approach food the same way. Why? Because it’s food. It shouldn’t be overwhelming and hard. It’s not suppose to cause stress. It’s suppose to be the thing that supports you to do all the actual hard stuff (like working & parenting & deciding what to wear). You really don’t need to spend your whole life feeling confused and overwhelmed by food. It’s actually pretty straightforward and can be made very easy. 📲Book a free phone consult to learn how you can take the lazy approach with food and still mail your nutrition. 💜Zoe
For some, smoothie-season is coming to an end. But here at Fuel to Go & Play we love smoothies year-round as an easy way to fuel up before training 💪 or help recover after a big game 😤 Did you know that you can meet your protein requirements through food alone? Protein powders are not required, are expensive and can contain banned substances! If you are looking to boost the protein content of your smoothie swipe across to find out about a safe alternative! Swipe across for some of our favourite smoothie combo's - or head to our website for some more recipes (link in bio)!
Fuelling at Saint-Jean-sur-Richelieu (CYJN) ✈️⛽️ #ppl #flightschool #cpaq #cpaqaero #qc #quebec #cessna152 #cessna #fuel #gas #fuelling #saintjeansurrichelieu #aviation #aviationlovers #airplane #cyjn
Okay so as you can see, I’m dead. But considering the elevation and that it’s the hottest day of the year I’m super happy with my effort and this is a massive win for me. What I will be doing now: EATING A RAINBOW 🌈 - lots of whole food, healthy fats. PROTEN 🍗- during endurance events there comes a point where amino acids (in the form of your muscle) is broken down to glucose (through gluconeogenisis) to fuel you. It can be offset with adequate fuelling, but I’ll be smashing out the protein today. First thing I consumed was a protein shake. RESTING - I will be resting for at least 4 days. Wish my car was automatic, might be some jerky clutch action ELECTROLYTES - mostly important is sodium and second potassium! If you do any sort of training I recommend taking these. You can get unflavoured so it doesn’t contain artificial sweeteners or other 💩 #k2b #fuelling #performance #nutrition #eating #marathon #ultra #ultrarunning #ultramarathon
t’s not because I’m mean. It’s not because I want them to suffer. It’s not because I want them to miss out. In fact, it’s quite the opposite. Together, we create a diet where there’s no need to ‘cheat’ because you’re allowed to eat whatever you like. Labelling something as a cheat meal is pointless. You can fit it into your goals for that day, or that week. Or you just have it and crack on the next day. Don’t demonise something that doesn’t need to be demonised. Don’t cause issues around food when there doesn’t need to be any. A pizza is a pizza. A burger is a burger. Food is good!
PB And Jelly Smoooooothie! 🥜🍓 Makes 1 Ingredients: 150g mixed frozen berries 1 tbsp. all-natural peanut butter 4 tbsp. vanilla protein powder 2 tbsp. rolled oats 240ml almond milk, unsweetened Method: - Place all the ingredients into a high-speed blender and blend on high until smooth. - Adjust the smoothie's consistency by adding a little more milk if it's too thick or more frozen berries if it's too thin. - Serve immediately for the best taste and texture! Approx. Nutritional Info: 340kcals 34g Protein 28g Carbs 11g Fats
November 2022 I embarked on a journey of discovery and a healthy lifestyle 👏 My diet based on the dietician recommendations is high protein , high fibre , low in sugar and salt. Protein plays a key role in the creation and maintenance of every cell in our bodies. It fuels our cells and powers our bodies. FUTURELIFE® High Protein Smart food™ with SmartProtein 3D™ is my go to choice , I have it as a shake or meal it helps repair my muscle tissues and recovery post my workouts. Smart Protein 3D™, is made up of Fast release Whey, Intermediate release Soy and Slow release Casein. Together these proteins provide a sustained release over time. And it’s high in fiber keeps me full longer, which means I don’t feel the urge to eat as often ✌️ FUTURELIFE 👏 #FutureLifeHighProtein #SmartNutrition #FutureLife #HighProteinShake - - - - #proteinshake #highprotein #healthysmoothie #healthysmoothies #wholefoods #postworkout #postworkoutsnack #postworkoutmeal #posttraining #highproteinrecipes #highproteinmeals #highproteinlowcarb #fitness #gettingstronger #healthymealideas #weighttraining #fuelling #fuel #highproteinbreakfast #highfibremeal #healthybreakfastideas #healthybreakfast #healthymealprep #mealprepmotivation #highproteindiet #highproteinmealprep
TESTIMONIAL 🚨⚽️ Wilfred Ndidi - Big Wilf what a year 🤩 Slight change of role adapted very well ✅ Return from injury on top form ✅ Win the league and promotion back to the Premier League ✅ A fantastic season - hear from the man himself about his thoughts working with OBA Nutrition 🤩 Had the pleasure to go and watch the celebrations start with lifting the trophy 🏆 Well deserved for all the effort and graft you’ve put in - congratulations on a fantastic season and thank you bro for being a terrific to work with 💪🏾 @ndidi25 The next will be even better 🙌🏾 #OnlyBestAdvice #PerformanceNutrition #Footballers #FuelMatters #Recovery #Football #Soccer #FootballNutrition #Performance #Sport #SportNutrition #PreSeason #FreshLegs #Protein #Champions #Championship #Midweek #LateNight #Travel #PremierLeague #Coach #EFL #NonLeague #FootballLeague #Fuelling #Energy #Ndidi #Leicester
𝗧𝗼𝗼 𝘀𝗼𝗿𝗲 𝗮𝗳𝘁𝗲𝗿 𝘆𝗼𝘂𝗿 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘀𝗲𝘀𝘀𝗶𝗼𝗻?! - Here’s three tips to help you out - Drop a comment if you need any advice structuring strength around your bike and run sessions
Aesthetics or performance 🫣😬 Why not both?! With the right insights and fuelling support, who says it has to be one or the other? Now I’m not saying you can remain at stupid % body fat and still feel your best, have the energy to train well and perform - BUT there is definitely a balance to be found ✌🏻 Equally, I don’t think you need to go on crazy diets or be overly restrictive to stay in control - it’s all about balance 🙌🏻 With both our 121 online coaching athletes, and fuelling only clients it’s important we feel good in ourselves, but also in our everyday - no matter what the movement, exercise or goal. If you’re looking to find that balance and need some support, drop me a DM or email (see bio) for more info on how I can help you find balance and feeling good again 🔥👊🏻 #coaching #fuelling #nutrition #body #image #performance #health #wellness #wellbeing #mindset #food #hyrox #hybrid #fitness #fitnessmotivation #goals #inspiration #balance #food #perform #feelgood #training #coach #strength #strongwomen #real
Did someone say tropical theme breakfast that’s filling, nourishing, fuelling and delicious 👀 Method: - Crush Weet-Bix into a bowl/ container, add a bit of water to soften, mix it together, flatten and spread it out. - Add the yoghurt on top of the Weet-Bix layer and spread it out. - Place in the fridge overnight or for at least a few hours. - When ready to eat, add the pineapple and coconut on top. ✅ Save this recipe post for later and give it a go!! I love seeing your creations of recipes I’ve posted so send me a DM with a pic of your meal or tag me in your story/ post!! #recipe #breakfast #fuelling #weetbix #nutrition #fuelyourbody
FOOTBALLERS ANNOUNCEMENT 🚨⚽️ Here it is - been working for a bit in the background on this one. New programme ‘GET UP TO SPEED’ - nutrition to make sure you’re ready come pre season and to last the entire season without breaking down or burning out 💪🏾🤩 Speaking to players this is a time of year that we have no structure and that spills into our nutrition which means we don’t get the adaptation from our training or recover right. So we’re not as fit as we should be from the work we’ve put in or we feel fatigued in pre season even after a break and burn out by Christmas 🤦🏾♂️🤷🏾♂️ This is for all players - if you had a great year last year then let’s make sure you repeat that again and build on it. If you had an average year let’s make it a great year and if you had a poor year let’s make sure we are as far away from that as possible this year 🤝🏾🙌🏾 One intake with limited spaces to keep the quality of the support high - if you wanna be in then DM me ‘STRUCTURE’ will have a chat and let’s get to work 💪🏾🔥 The season is built on what you do in this period… GET UP TO SPEED 🏆 #OnlyBestAdvice #PerformanceNutrition #Footballers #FuelMatters #Recovery #Football #Soccer #FootballNutrition #Performance #Sport #SportNutrition #PreSeason #FreshLegs #Protein #AwayGame #AwayDay #Midweek #LateNight #Travel #TravelNutrition #Coach #EFL #NonLeague #FootballLeague #Fuelling #Energy #OffSeason #Dominate
𝗛𝗮𝗿𝗱 𝘀𝘁𝗮𝗿𝘁 𝘁𝗵𝗿𝗲𝘀𝗵𝗼𝗹𝗱 - One way to increase the intensity in threshold blocks. We increase Lactate buffering with the hard starts early in the threshold block. These can also replicate race specificity - Hit save and mix it into your week and let us know how you get on
it’s laser-beam season 🏃♀️🧨 if it’s not on your strava, does it even count? up, out, walk or run - let’s go!! ⛓️💥👟☀️ . #buildingyourbodyforyou #gymconfidence #gymgirl #fitness #girlswholift #gymoutfit #gymsharkwomen #weightlifting #gym #gymlifestyle #discoverunder1k #pt #gymmotivation #fitnessmotivation #onlinecoaching #fuelling #lifeadvice #coffee #coffeetime #whatmakesmehappy
Unfortunately, I was a victim of “skinny is in” trend and felt uncomfortable with my body just like many other young girls my age were shown on social media 😰 I used to starve myself through a whole day of school just to make sure I had heaps of calories left over for dinner. Downloading myfitnesspal at a young age was so dangerous for my mental/physical health 😷 I wish I could go back and tell that younger me that the gym was going to be your best friend forever 🤗 I’m proud of the physique and the way I fuel my body now. I want my experience to show women that anything is possible with a POWERFUL MINDSET 💪🔥 I’m super passionate about helping women fuel their glow up to achieve results in the gym and want to be a HYPE GIRL for all women who struggle with a mindset I used to have 🙌 #online #coach #transformation #changes #fuelling #energy #positive #mindset #gymlife #healthy #lifestyle #healthylifestyle
Have you noticed that your period hasn’t been coming on time lately, or maybe it’s completely missing? 🩸 I’m a sports and eating disorder dietitian and I’m here to tell you (gently), that it’s not normal. If you’ve noticed changes in your cycle, it’s a good idea to tune in to what your body is trying to tell you. It’s never normal for your cycle to be out of whack, and if it is, your diet might be the culprit. 📲If you’re experiencing menstrual irregularities, book a free phone consult with me and we’ll find out whether your nutrition has something to do with it. 💜Zoe
Weightloss can feel like a uphill battle at times. You need to be patient, and consistent. Which is harder when we live in a world where everything normally happens so fast. What can help? Get a coach in your corner, guiding the way, and teaching what you need to know. I've currently got two spots open for one-to-one coaching, and my next group coaching course (Fad Free For Life) starts in a few weeks. Want info on either - just comment below or drop me a message! x
Welcome to Episode 2 in our Nutrition Testing series! In the introduction video we disussed 4 brands that we would be testing to help me improve my fuelling during long runs and races. The second of those 4 brands that we are testing today is Maurten, the fuelling choice for many elite athletes, including a guy called Killian. We discuss the products, give them a good testing and then round up with a conclusion. Once we have tested all 4 brands over the coming weeks, we will come back with a conclusion to discuss statistics and how all the products have performed. Check out the video using the link in the bio... If you enjoyed this video then please consider subscribing to the channel and remember to hit that like button and bell icon to be reminded when we upload more exciting content. It is much appreciated! Train Hard - Race Hard - Have Fun! Until next time... Rob #maurten #maurtenofficial #Maurten #KitReview #kitreview #nutrition #fuelling #trailrunning #ultras
Reflecting on what went well last weekend. FUELLING. Good step forward in taking on more carbs/hr. The goal was something every 20mins. Control the controllables. In just over 7 hours, I ate - 11 gels @precisionfandh & @high5sportsnutrition - 1 litre of carb sachet, - chocolate waffle & maltloaf - misc. Potatoes, crisps, skittles, watermelon... Not a bad Saturday ⛽️ But can still do more. Good to challenge the stomach with variety too as you never know how you will respond on the day. On this day - my favourite gel tasted like beer 😢 I still ate it, but it was not what i wanted... 🤢 I usually start straight out with gels after 20mins but am going to change tact for the next race and bank some solids early doors. What's your approach? @xmiles @attainruncap #endurancetraining #fuelling #ultradistance #ultrarunning #trailrunning #runningtips #ultramarathons
“Bunker time: where relaxation meets recharge.” . . #marina #bunker #fuelling #superyachts #yacht #boat #superyachtsagentindonesia
𝗞𝗲𝘆 𝗯𝗶𝗸𝗲 𝘀𝗲𝘀𝘀𝗶𝗼𝗻 𝗽𝗹𝘂𝘀 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵?! - Yep, you’ve read that right, that’s how we recommend it. There’s multiple ways this can be done, but we find this one of the most effective. - Why?! - Strength can add a lot of fatigue to an endurance athlete, so our aim here is to maximise the recovery or endurance days. We don’t want to be coming off of these days with fatigue in our legs, that may stop us from hitting our key bike sessions the next day. At the end of the day the key sessions are the most important ones. The strength is just giving us that extra few % - Hit the key bike sessions, hit strength that evening. It doesn’t have to be long, just hit it with intent and make it purposeful. Then we recover, then go again. Hard days hard, easy days easy. 6 hours between sessions is ideal! Keep it away from the weekends, that’s for long rides cafe stops and family time 🤙🏼 - Found this helpful? Drop us a like and give it save for later
Workout done, steps almost done and now tofu salad bowl. It's true when they say working out gives you energy. The day isn't over yet. #vegan #stepgoals #morningroutine #lunch #tofu #motivation #fuelling #salad #workout #gettingstrongereveryday
OFF-SEASON ➡️ PRE-SEASON ➡️ SEASON 🔁 We know what it’s like as players you’re either in the season, recovering from it or training for the next one ⚽️ No matter which phase you’re in - preparation and planning can make a massive difference, especially when it comes to your nutrition to support the training. It can mean quicker recovery, better performance and reduced injury risk 🤝🏾👏🏾 All sounds good right no matter what phase you’re in? Well for most of us right now it’s the off-season and the part which most players take the least seriously 🤷🏾♂️ These pictures are from 2021 my first pre-season back from an Achilles rupture. Thanks to all the work I put in with my training, rehab and nutrition during that off season I came back with a solid foundation to build on in pre-season. Which built the next layer for me ready for the season… I played 49 games and only missed 1 game due to manager resting me. Since the injury and revamping my off seasons I’ve averaged 45 games a season for the last 3 years. Because the foundation is SOLID 💪🏾🦿 Work hard and smart to build a concrete base for your season… or wing it and hope for the best building your season on sand 🤷🏾♂️ #OnlyBestAdvice #PerformanceNutrition #Footballers #FuelMatters #Recovery #Football #Soccer #FootballNutrition #Performance #Sport #SportNutrition #PreSeason #FreshLegs #Protein #AwayGame #AwayDay #Midweek #LateNight #Travel #TravelNutrition #Coach #EFL #NonLeague #FootballLeague #Fuelling #Energy #Foundation #OffSeason
Pre and during nutrition are crucial for marathon runners and other endurance athletes to sustain energy levels, delay fatigue and optimize performance. Consuming adequate carbohydrates before a marathon helps maximize glycogen stores in the musclesl, providing a readily available source of fuel during the race. Eating a balanced meal 2-4 hours before the race and a small snack 30-60 minutes before helps maintain stable blood sugar levels and minimizes hunger without causing gastrointestinal distress. Consuming carbohydrates during the race helps maintain blood glucose levels and replenish glycogen stores, delaying fatigue and muscle depletion. Choosing easily digestible foods and fluids during the race minimizes the risk of gut issues or cramping. Optimal pre and during nutrition strategies vary based on individual preferences and tolerance levels. It's essential for athletes to practice and refine their nutrition plan during training to identify what works best for them on race day. Save this post for future reference! 📌 Do you want to fine tune your nutritional strategies for race day? Get in touch today and send me DM 📩 #nutrition #endurance #fuelling #carbohydrates #runners #marathon #performance
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Justine never stops! - LDN marathon PB ✔️ - We’re not stopping there, next up race to the stones ultra, with London to Brighton bike ride thrown in for good measure 🏃♀️🚴♀️ - Commitment as always!
Sharing session about fuelling from @agusprayogo21 @william.lesmana and myself with @striveindonesia at @yumajucoffee Bandung always special with all the hospitality and friendship. Thank you @permana_melisa @jonkzkyharry for your support. #striveindonesia #strive #fuelling
Flat lay kit and fuel lay out for the Pilgrims Hospice ride tomorrow. 👍🚴♀️ My plan is to use the ride for race day pace practise - 50 miles. Then off the bike straight into a 1hr 15 min steady run Still testing out the Tailwind - cola with caffeine for tomorrow and Electrolyte bottle to wash down my home made oat ball, pretzels & banana Gel and Percy pigs to keep me company on the run and Chocolate milk and flapjack to get me home and ready for the pub with the Plucky Triers to celebrate our day and share stories 🤪👍🚴♀️🏃🏼♀️ Good luck to everyone taking part tomorrow - whatever we do, we are making a difference for @pilgrimshospices ❤️ #pilgrimshospice #bikeride #triathlontraining #swimbikerun #bikerun #tailwinds #fuelling #nutrition #flapjack #pluckytriers #sundriedambassador
𝗧𝗶𝗺𝗲 𝗲𝗳𝗳𝗶𝗰𝗶𝗲𝗻𝗰𝘆 - As endurance athlete our time to spend in the gym is limited, and even more so in season. But these gym sessions can be the marginal gains you need to push your performance to the next level - Here’s our way of making your time in the gym as efficient and effective as possible, guaranteeing returns in performance - Including our blueprint superset 🤙🏼 - If you want more ideas of how to fit your strength training into your endurance training, drop us a DM and we’ll give you the guidance you need
Feeling like this week has been one of quality training despite a hell of a work week.. . Back into the #gym once again and pushing some #weight , solid #runcommute, #speed #session and easy miles and good #fuelling has been great ! I’m not injury clear, but the improvements are huge. #determination and #motivation are 🚀 . #Sleep however hasn’t been great and that needs to improve so will be a #focus this week. . #GameOn . . #ASICSFrontRunner #SoundMindSoundBody #MoveYourMind #runner #trailrunning #ultrarunning #run #fitness #athlete #weightlossjourney #health
What a great way to spend a Saturday morning - club ride 🚴 with friends in the ☀️topped up by a fabulous brunch at the @espressobarnlongmarston 😋😁 Roll on more weekends like this 🤩!!! 📷 @robert.brawn #clubride #saturdayclubride #ridingwithfriends #fuelling #cafestop #espressobarn #summerofcycling
Sunshine is back and so are long run Saturdays and cheese sandwich bites 🙌☀️🥪🏃♀️ #longrunsaturday #training #sunshine #cheesesandwiches #fuelling #endurance #strawberryline
CrossFit competition- do’s and don’ts for fuelling✅❌⛽️ On comp days, it’s essential that you’re well fuelled and your nutrition is dialled in. This will ensure you are set up to perform at your best! ✅ Have a high carbohydrate intake ❌ Have a high fibre intake ✅ Have a lower fat intake ❌ Eat foods you don’t usually eat or haven’t trialled ✅ Have adequate hydration These are just a few things to consider and ensure you are doing If you have an upcoming competition and would like individual help, a plan and guidance with your fuelling, check out the link in my bio for 1:1 coaching enquiries or a once off nutrition call and plan🧨🔥 #fuelling #crossfit #competition #crossfitcompetition #nutrition #performance #athlete #fuelyourbody
Shoutout to my talented and gorgeous pal 🫶🏼 @siansecc She will be launching running gels with so much science and experience behind it and I can’t wait!! This week I taste tested her 3 lab made gels she’s created for her brand @tempo_energy_uk that’s going to shake up the fitness fuelling industry! Can you guess the flavours? - 1 was a bit too familiar and sweet for me… WIP - 1 was right up my street as I’m a sucker for the underlying flavour 😉 but we want it a bit MORE that flavour - one is a revolution, will blow your mind and a flavour I have never seen in a gel ⏳ WATCH THIS SPACE My girl I’m so so so proud of you!! You are an inspiration working so hard on this, and meanwhile she has managed to help pull me through some big downs over the past few month, and couldn’t be more grateful for you!! 💜 PS go check her out on Tik Tok! She’s blowing up 🚀 #fuelling #nutrition #racefuel #runningfuel #runninggels
🥳𝐇𝐨𝐰 𝐉𝐮𝐥𝐢𝐞 𝐫𝐚𝐧 𝐚 𝟓 𝐦𝐢𝐧𝐮𝐭𝐞 𝐦𝐚𝐫𝐚𝐭𝐡𝐨𝐧 𝐏𝐁 (give this incredible runner some love) Julie’s first marathon was at Dorney Lake in 2021. We worked together on her nutrition to ensure she ate enough for her training. She’d just switched to a plant-based approach and she wanted to make sure she was giving her body what it needed. We upped her carbs to give her more energy and found the best plant-based protein sources to keep hunger at bay and maximise her recovery. She loved the process and felt stronger. Her first marathon was a major success. But like most marathon runners… She soon decided to do another! Last year she ran London. Sadly there was no PB… She was 2 minutes slower! Worse than that was the weakness she felt and the stomach issues. She had none of this before. During this period I was still massaging her and we had a long debrief on the couch. She revealed the two mistakes that no female runner should ever make before a marathon… 1 - She had not been eating enough during her training 2 - She forgot to carb-load in the two days before She never wanted to feel like she did last year. The stomach issues, decline in pace in the latter stages and feeling so tired at the finish almost ruined the whole experience. Julie asked if we could work towards an even better marathon time. So we did. She had a Good For Age place for the London Marathon this year. Of course, she wanted a PB, but she also wanted to be on the start line healthy, strong and confident in her ability. For this marathon, we created a 𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥𝐢𝐬𝐞𝐝 𝐑𝐮𝐧 𝐏𝐥𝐚𝐧 for Julie. Gone was the guesswork or Googling of training sessions. Instead, she woke up to the exact session she needed that day, based on the time she had available. We included run and strength training sessions to cover every base to make her even faster. With her training sorted, we implemented 𝐓𝐡𝐞 𝐑𝐞𝐯𝐢𝐭𝐚𝐥𝐢𝐬𝐞𝐝 𝐑𝐮𝐧𝐧𝐞𝐫 𝐌𝐞𝐭𝐡𝐨𝐝. Continued in the comments...
Nutrition for Footballers - Off-Season Edition ⚽️ That time of year again and training load is typically lower in the off-season as players enjoy some downtime to rest and recuperate; carbohydrate requirements mirror this and are reduced as well 🧘🏾♂️ Protein and Fat intake remain similar to during the season with a potential increase on protein demands if significant body composition changes are desired 🥩 This is a perfect time of year to achieve body composition changes with no training or games allowing a bigger focus on resistance training and recovery. Also a great time to try new foods and strategies around training with no risk of affecting team performance like during the season 🏋🏾 Get ahead of the game building your structures and foundations for next year 👍🏾 #OnlyBestAdvice #PerformanceNutrition #Footballers #FuelMatters #Recovery #Football #Soccer #FootballNutrition #Performance #Sport #SportNutrition #PreSeason #FreshLegs #Protein #AwayGame #AwayDay #Midweek #LateNight #Travel #TravelNutrition #Coach #EFL #NonLeague #FootballLeague #Fuelling #Energy
A sure sign of spring - Wermlandsflyg’s Turbo Commander. https://www.wermlandsflyg.se/ #photosurvey #commercial #operations #flying #spring #cavok #fuelling @dalaflyget #dalaairport @regiondalarna @borlangekommun #mittborlänge
𝗠𝗮𝘀𝘁𝗲𝗿𝘀 𝗔𝘁𝗵𝗹𝗲𝘁𝗲𝘀 - Things change as we get older, but we want you to have every chance of keeping your performance the highest it can be - Have a swipe for some ideas to help you out through the aging process, don’t wait until it’s too late, this will help anyone over the age of 40 - We all know those masters athletes who can still mix it with the top guys and girls so it’s not all a downward spiral but there can be some things to be aware of - Hope this helps out 🤙🏼
Welcome to Episode 1 in our Nutrition Testing series! In the introduction video we disussed 4 brands that we would be testing to help me improve my fuelling during long runs and races. The first of those 4 brands that we are testing today is Supernatural Fuel, the sustainable plant-based brand that is popular with many elite athletes. We discuss the products, give them a good testing and then round up with a conclusion. Once we have tested all 4 brands over the coming weeks, we will come back with a conclusion to discuss statistics and how all the products have performed. You can check out the video using the link in the bio... If you enjoyed this video then please consider subscribing to the channel and remember to hit that like button and bell icon to be reminded when we upload more exciting content. It is much appreciated! Train Hard - Race Hard - Have Fun! Until next time... Rob #supernaturalfuel #nutrition #fuelling #fuelling #ultra
FOUNDATIONS OF SUCCESS FOR FOOTBALLERS ⚽️🚨 Every season the same thing happens… it comes around to April/May when the last whistle goes and everyone heads off on holiday to enjoy the summer while finding out if they’re looking for a new club or returning. Standard right? Pretty much where we are in the calendar now. Three types of players: - Summer off ‘I’ll get fit in pre-season’ - Summer body ‘Wanna look good on the beach on holiday’ - Summer grafter ‘I’m getting ahead of the game to have a great season’ The first two get to July and realise first day they’ve been outworked by the grafter and their prep has been far from optimal. This leads to one of two things during the season: - poor performance through lack of fitness - burnout/injury through lack of conditioning And tbh it’s normally both. Have a look at the pyramid above, summer is the time when we build the foundation for the upcoming season and make sure we’re robust enough to last the 10 months of hard work, knocks, niggles, bad pitches and awful tackles Get it right and have a solid base to kick on and dominate next season; get it wrong and be out of the team or worse, in the physio injured group 🤕 Build your base and build it well with solid structures for your training and nutrition 💪🏾 #OnlyBestAdvice #PerformanceNutrition #Footballers #FuelMatters #Recovery #Football #Soccer #FootballNutrition #Performance #Sport #SportNutrition #PreSeason #FreshLegs #Protein #AwayGame #AwayDay #Midweek #LateNight #Travel #TravelNutrition #Coach #EFL #NonLeague #FootballLeague #Fuelling #Energy #OffSeason #Foundation
Bin am Wochenende meinen persönlichen Streckenrekord gefahren: 177 km von Hamburg nach Husum. Schnitt 25+. Tolles Wetter, günstige Winde, schöne Strecke. Damit bin ich meinem Ziel Hamburg-Berlin etwas näher gekommen. Dieses Mal hatte ich alles dabei: Unmengen an Futter in den Trikottaschen, darunter erstmals selbstgemachte Reis-Linsen-Gemüse-Riegel (schnelle und langsame Kohlehydrate, herzhaft), fünf Käse-Vollkornbrote, fünf süße Industrieriegel. Gebraucht habe ich 3 Schnitten, viele herzhafte Riegel und einen süßen Industrieriegel am Nachmittagstief. Und das Matjesbrötchen mit fettiger Hausfrauensoße in Glückstadt. Insofern halte ich 4000+ Kalorien als Tagesbedarf bei der Strecke unter den Bedingungen für übertrieben - für mich. 1,5 l Wasser und 0,5 l Tee in Nordermeldorf - das war etwas zu wenig. Mit dabei waren außerdem die Lesebrille zum Auffinden von hinterhältig sich im Reifen verbergenden Glassplittern und eine Pinzette zum Rausziehen derselben. Ein zweiter Schlauch. Zusätzlich Flicken. Habe ich dieses Mal alles nicht gebraucht. Yay. Auch nicht Perso, Krankenkassenkarte, Luftpumpe. Die Powerbank schon, da ich mit dem Handy navigiere. An Klamotten war nur die Regenjacke zu viel. Die Beinlinge habe ich gegen Mittag ausgezogen und in eine dieser unglaublich dehnbaren Trikottaschen gestopft. Eine Herausforderung für mich Spätfrühstückerin war, vor dem Start um 8 Uhr 1300 kcal aufzunehmen😅. Die Porridgeschüssel war ganz schön schwer. Die Kalorienzahl errechne ich mit der App MyFoodDoctor. Was ich am Tag brauche sagt mir EatMyRide oder Hexis. Kaputt war ich nur am nächsten Tag. Daran sehe man die Auswirkung des Mentalen, erklärte der Trainer: Es war schön, ich hatte eine nette Zufallsbegleitung, habe mein Ziel erreicht, Glücksströme stärkten mich, also habe ich mich schneller erholt. Die Woche davor war es kalt, ich hatte einen Platten mehr als Schläuche und musste abbrechen. Erst nach vier Tagen war ich wieder fit. #cyclinggirl #cyclinglife #longdistancecycling #fuelling #sporternährung #ernährung #nutrition #outdooradventures #gettingfitter #over60andfabulous #cyclinglove #cyclingmotivation #roadcycling #roadbike #perfect_getaway_hamburg
Mini Cooper Learner Car Recovered With Throttle Body Issues 🚗🚗🔧🔧 #Cars #mini #minicooper #learnercar #recovery #recovered #fuelling #misfire #car #bmw #coopers #johncooperworks #roadside #roadsideassistance #maindealer #truck #trucking #truckerlife #trucker
OVERLAP has partnered up with @total.balance.nutrition . "Whether you’re training for general health or an elite-level athlete, I can help you realise your full potential through the power of a properly fuelled body. I provide nutrition support for your busy lifestyle, training and wellbeing to ensure you’re at your best." Nicole is an experienced runner, Performance Dietitian, Exercise & Sport Scientist, and Personal Trainer, so there is no doubt that she is the perfect person to have in your corner. Nicole offers online and in-person 1:1 Nutrition Coaching and Event-specific nutrition plans. Our Partnership means that all OVERLAP athletes get 10% off their initial consult with Nicole. So why wait, reach out today and take control of your nutrition to better enhance your day-to-day and your performance. Head to her Instagram or check out her website today. https://www.totalbalancenutrition.com.au/ Link in bio #Nutrition #Dietitian #RunningNutrition #FuelYourBody #Fuelling
Amo el combustible ⛽️. #fuel #aviationfuel #aviationfueling #aviationfuels #aviationfueltruck #aviationfueltanks #fuelling #saratoga #saratogaplane #airplane #airplane_lovers #aircfat #aircraftlovers
About Us: Da Capo Fuels is a company that specialize in the sales of exceptional diesel. We supply from small to big quantities all in the Gauteng province. We fill trucks, construction sites, generators, tanks and more. Get in contact today: Victor: 084 985 9747 [email protected] #diesel #dieselsupply #dieselsupplier #dieseltrucks #fuel #fuelling #fuels
CHOCOLATE OVERNIGHT OATS! Trying to hit those macros, and fuel well! Made choc overnight oats to take to work, and they were yummy! - chocolate FUEL porridge - Greek yogurt - milk - chia seeds #teamrh friendly! #accountability #fuelling #strongnotskinny
Season 23/24 boxed off ✅ One of the longest seasons in a while this one dragged 🤦🏾♂️🤷🏾♂️. Plenty of bumps and bruises as usual especially the hands this year 😭 Couple weeks rest and recovery with some well needed down time then back to it to get ahead of the game for next season 🚀 Comes around quicker than you think every time… how do you wanna feel at the end of next year? #OnlyBestAdvice #PerformanceNutrition #Footballers #FuelMatters #Recovery #Football #Soccer #FootballNutrition #Performance #Sport #SportNutrition #PreSeason #FreshLegs #Protein #AwayGame #AwayDay #Midweek #LateNight #Travel #TravelNutrition #Coach #EFL #NonLeague #FootballLeague #Fuelling #Energy
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A fab few days out of the office training in Mallorca 🚴♀️🏊🏽🏝️ Fuelling was taken seriously 🥞🥘🥐 which made descents on those switch backs even faster💨 Met some inspiring women 💞 snuck in a few cocktails🍸 Grateful for health, independence & active women ☺️ May we be them, May we know them, May we Raise more of them 🫶🏽 #springtraining #switchbacks #cyclingfun #fuelling #balancelifestyle #livingmydreams #bestlifever #onelifeliveit #healthyactive #healthyactivelifestyle #activewomen #lovemallorca #takemebackthere #takemebacktuesday
Intentionally gaining weight can be as difficult for some as losing weight is for others. Here are some tips to making the process a little easier for when it becomes a struggle to eat more than you already are. If you need help with moving up a weight class or putting on some size- link in bio to coaching application form #nutrition #nutritionist #nutritioncoach #nutritioncoaching #powerliftingnutrition #powerlifting #gaining #gainingmuscle #squat #bench #deadlift #fuelling #musclebuilding