Which Supplements Really Work (part 1)?
This article (part 1) covers sports supplements supported by solid evidence: vitamin D, caffeine, beetroot juice, beta-alanine, iron, vitamin B12 and iron
What every athlete needs to know about protein
Getting enough protein in your diet is important for everyone – but especially for athletes. Along with helping you feel fuller for longer, this macronutrient helps build and repair your muscles, cartilage, ligaments after a tough workout. Even if you hit the recommended guidelines, you may not be getting enough protein to recover fully from your workouts. According to the International Society of Sports Nutrition, athletes need more protein than the average person and recommends consuming between 1.4g and 2g of protein per kilogram a day
Coronavirus: How to Support your Health and Training To Avoid Covid-19
I hope you are as well as possible during these difficult and unsettling times. Understandably, everyone is worried and wants to do everything possible to protect themselves and others from catching Covid-19. Unfortunately, this fear around the coronavirus pandemic has given rise to all kinds of nutritional quackery, supplements and snake oil products claiming to…
6 Nutrition Trends for 2020
The start of a new year always gets me thinking about the nutrition and food trends for the months ahead. Now, with a new decade to look forward to, here are my predictions for what you can expect to be eating in 2020: Plant power The vegan trend will continue for 2020. One third of…
Can you build muscle on a vegetarian or vegan diet?
One of the biggest myths surrounding vegetarian and vegan diets is that they cannot supply enough protein for optimal performance. But this simply isn’t true. Thanks to documentaries like The Game Changers and the growing list of high-profile sportspeople who attribute their recent success to the benefits of a plant-based diet – Chris Froome, Venus…
Why we still need to cut down on red and processed meat
“Bacon’s safe… no ifs or butties!” screamed The Sun. These and other similar headlines stem from a new study, which said that people don’t need to cut back on red and processed meat for health reasons. But these findings appear to go against the large body of evidence, indicating higher consumption of red and processed…
Recovery Nutrition: What to eat after a workout
Recovery nutrition is a critical part of any training programme. If you recover better, then you’ll be able to train harder in your next workout. Failure to replenish fluid and fuel after training will result in sore muscles, fatigue and under-performance in your next workout. Exercise depletes your stores of glycogen (carbohydrate) and breaks down…
Ride London: How to fuel for a 100-mile bike ride
Updated 19th July 2019 This year’s Prudential RideLondon-Surrey will see around 100,000 amateur cyclists take to the streets of London in the UK’s biggest festival of cycling. It includes a number of road races for professionals but keen riders will also be taking part in the sportive event: a 100-mile ride from London to Surrey…
Why a plant-based diet may improve exercise performance and recovery
why are more and more athletes noticing performance benefits after switching to a plant-based diet?
It could be that eating a diet rich in fruit, vegetables, whole grains, beans, lentils, nuts and seeds is aiding performance and recovery via its positive effects on the gut microbiota – the population of trillions of microbes that inhabit the gut.