vitamins tablet on the wood spoon

Should I use supplements in training?

Every day there seems to be a new product on the market, many with incredible claims that are big on marketing and fresh appeal of new promises.  It can be hard to know if they work, or for you to even find the time and resources to research their amazing product claims.

tired woman exercising

Feeling tired? How to improve your sleep and recovery

We all know we feel better after a good night’s sleep.  But as athletes, while we are often highly committed to our training sessions and love to tick those completion boxes, the reality is that we don’t always prioritize our recovery in the same way.

girl with mixed fruits in a bowl

Easy Healthy Snacks

A lot of nutrition advice will focus on the big stuff like the macros of protein, carbohydrates, and fat, or what makes the perfect post training breakfast.  If you are on a decent training program and expending plenty of energy each day, you will likely need snacks between your meals too.  Snacks can go either way… they are often where discretionary or ‘treat’ foods start to sneak in, which can add empty calories without extra nutrients. Or we can look at snacks as a chance to really amp up our nutrition and to get extra goodies in every day.

mixed vegetable salad in a bowl

What to eat for a healthy lunch?

Healthy and filling lunches are simply gold in the middle of your day.  They can sustain you for a busy afternoon of work and prep you for an afternoon training session.  A healthy and balanced lunch will ensure you don’t get to the end the day feeling depleted and heading for snacks before dinner.  Tucking into a lunch that is full of both flavour and nutrients will have you feeling satisfied and ready to tackle the afternoon.

meal plan list

Meal Planning for Peak Performance

Some days it can be enough to get through training, work, and family commitments.  We may all be aiming to eat a nutritious diet to make sure we are hitting peak performance.  However, come 5pm you might find yourself in a mad rush through the supermarket it can be hard to be inspired, let alone healthy.  Meal planning and some prep work can go a long way to avoiding this trap, and it doesn’t need to be complicated, insta-worthy or even take a lot of time.  Here are our best tips for meal planning to make sure you have nutritious meals ready to go in a flash.

man riding bike

5 Tips for long ride nutrition

As training for any endurance event including cycling ramps up, your time on the bike will increase.  The intensity and duration of your sessions will increase, and so will your body’s carbohydrate demand.  Fuel your body well both before, during and after training, and the performance results will start to show.  Here are five handy tips for fuelling your longer rides for your peak performance.

man making recovery meal

What to eat after training?

The moment your training or workout finishes you enter the ‘recovery window’. The focus is to make the most of the training you’ve done, and then recover well so you can prepare for the next session.  The recovery window is all about replenishing glycogen stores, rebuilding muscle protein, supporting your immune system and replenishing fluids and electrolytes.  Let’s have a look at what to eat after training to maximise your recovery.

What should I eat before training?

It is a common question, what should I eat before training? Or should I have anything at all? Am I better starting training fasted or fuelled?  While some people swear by early morning fasted workouts for their fat burning benefits, others will perform better in intense or longer training sessions after fuelling up first. So,…

cyclist

How do I fuel for Ironman triathlon?

The first month of any Ironman training program can be very intense and a bit of a shock to the system! Along with managing new training routines, you will be asking how do I fuel for Ironman? Coaches will often set long slow rides with the aim of building an aerobic base, so this is the perfect time to start learning how to fuel yourself so you can achieve peak performance.

man running

Ironman Nutrition Plan – how to fuel in training

Have you made the big step of entering your first Ironman, and started thinking, what next?! Or, you may already have an Ironman event or a few under your belt, but you haven’t had the perfect race yet that you know you’re capable of. It’s natural to enter a race and start training enthusiastically, before you realise quickly that you will need a lot of nutrition to fuel it all! Enter our Ironman Nutrition Plan with the essential steps you need to fuel for training; from electrolytes to carbohydrates we have it all covered here.

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