Buckwheat pasta fitness food

Nutrient Timing Revisited: The Science

Nutrient timing is dietary strategy whereby specific nutrients (usually protein &/or carbohydrates) are consumed in and around exercise. The post-exercise period is widely considered the most critical part of nutrient timing. Theoretically nutrient timing is designed to optimize the adaptive response to exercise; rebuilding damaged muscle tissue and restoring muscle glycogen reserves. Hence, it is considered this speeds recovery, improves performance, increases muscle hypertrophy and strength gains and improves body composition. This lead to belief that there may an “anabolic window” of opportunity, a short time after training where these improvements can be optimized if the right nutrients are consumed. The concept of nutrient timing has been popular among athletes and sports nutritionists for some time. But this has been debated as the research results have been mixed as to whether it is effective or not.  Does nutrient timing work? Is there an anabolic window? Let’s look at the latest science on protein timing.

Read More

Advertisements

Beetroot juice for fitness performance

Foods to Boost Your Fitness & Performance

 

What I LOVE about nutrition is the ability to use foods or manipulate macros and nutrients to use to our advantage. Nutrition is key to fat loss, muscle building, endurance and optimal performance. Time to eat smarter and train smarter, not harder!

Whether you’re a professional or everyday athlete, or regular gym goer like myself, it’s likely you’re constantly striving to improve your training. The food we eat has a direct impact on us physically. A good quality diet abundant in nutrients will help to increase your performance whilst training, recover faster, and optimize your body composition.

Read More


2017 New Years Resolutions Goals

New Years Resolutions & Goal Setting

Self-improvement is a shared hobby and why so many of us make new year’s resolutions and set goals. An Australian study found that 54% of new year’s resolutions made in 2016 were related to health and fitness, yet less than half were kept. Some statistics show as little as 8% success rate of new year’s resolutions.

Why do so many people fail at resolutions and more importantly how do we succeed at sticking to them?

Read More


Merry Christmas

Tips for Staying Healthy over Christmas

As the silly season approaches and many holiday travel plans are in sight, I thought it would be a good time to share some tips on staying healthy over the Christmas season. This is often a time of over indulgence with work Christmas parties and family and friends get-togethers usually involving an abundance of food (and drinks).  It’s also a time to connect with family and friends and enjoy life, so there is no reason to feel guilty for relaxing, unwinding and eating treat foods you love.

There are sensible ways of balancing staying health-conscious without feeling like you are missing out on a fun time of year.

Read More


Jamie Oliver Superfood Salad

8 Positive Mindset Tips + Jamie Oliver Superfood Salad Recipe

Something I find really hard to see is when people in aim to be healthier or perhaps lose weight or change their body composition, eat a teeny tiny salad for lunch then often cave in to an afternoon 3:30itis chocolate bar or arrive home in the evening and eat the entire fridge. Or worse, starve and end up feeling drained and moody. I’m not at all surprised. A few lettuce leaves, a little cucumber, and a mini tin of tuna are not at all sustaining nor will help you achieve your goals long term.

Read More


Protein smoothie fitness food

Post Workout Nutrition: What to eat after exercise

Whether you are male or female and have a goal to gain muscle, lose fat, shape up or improve or maintain your fitness and body composition; don’t waste all that hard work training by not having your all important post-workout nutrition spot on. Gain the results you are after with this guide.

Ladies, please put down your Acai bowls and listen up as this article is for you too. Ensuring you consume proper nutrition is going to help you lose fat, tone up and create your goal body – not end up looking like the hulk. Proper nutrition and exercise will give you a firm perky butt, strong body, toned abs and shapely feminine curves.

Read More