Sports Nutrition: Fueling Your Marathon

Posted on August 23, 2024

Sports Nutrition: Fueling Your Marathon

Carbohydrate Loading

Carbohydrates are your body’s primary source of energy during endurance activities like marathon running. In the days leading up to your race or long run, focus on increasing your carbohydrate intake to maximise your glycogen stores. This process, known as “carb-loading,” ensures that you have enough energy to sustain you through the marathon.

Carbohydrate Sources:

Whole grains (brown rice, oats, quinoa)
Pasta, bread, and potatoes
Fruits such as bananas, apples, and oranges
Vegetables like sweet potatoes, carrots, and leafy greens

Pre-Run Meal Timing

Your pre-run meal should be consumed 2-4 hours before your run to allow for proper digestion. This meal should be high in carbohydrates, moderate in protein, and low in fat and fibre to avoid gastrointestinal discomfort.

Sample Pre-Run Meal:

A bowl of oatmeal topped with a banana, honey, and a handful of almonds
A turkey sandwich on whole grain bread with a piece of fruit
A sweet potato with a side of grilled chicken and steamed broccoli

Pre-Run Snacks

If your race or long run is scheduled early in the morning, or if you need a quick energy boost, consider a small, easily digestible snack 30-60 minutes before starting. Keep it light and rich in simple carbohydrates.

Quick Pre-Run Snacks:

A banana or apple with peanut butter
A slice of toast with jam
An energy bar or gel designed for endurance athletes

Hydration

Proper hydration is crucial for maintaining performance and preventing dehydration. Drink water throughout the day leading up to your run, but avoid excessive fluid intake immediately before running to prevent a bloated feeling.

Hydration Tips:

Drink 16-20 ounces of water 2-3 hours before running.
Consume 8-10 ounces of water 30 minutes before starting your run.
Consider an electrolyte drink if you tend to sweat heavily or are running in hot conditions.

Post-Run Nutrition: Refuelling and Recovery

The 30-Minute Window

The first 30 minutes after your run is a critical window for recovery. During this time, your muscles are most receptive to replenishing glycogen stores and repairing tissue. Aim to consume a snack or meal with a 3:1 or 4:1 ratio of carbohydrates to protein.

Post-Run Snack Ideas:

A smoothie with banana, berries, spinach, protein powder, and almond milk
A whole-grain bagel with peanut butter and a glass of chocolate milk
Greek yogurt with honey and granola

Protein for Muscle Repair

Protein is essential for repairing the muscle fibers that are broken down during your run. Incorporate high-quality protein sources into your post-run meal to aid recovery and reduce muscle soreness.

High-Protein Foods:

Lean meats (chicken, turkey, lean beef)
Fish (salmon, tuna)
Eggs
Legumes (beans, lentils)
Dairy products (milk, yogurt, cheese)
Plant-based protein sources (tofu, tempeh, quinoa)

Rehydration

After your run, it’s important to replace the fluids lost through sweat. Water is often sufficient for shorter runs, but for longer distances or hot weather, you may need an electrolyte drink to replenish sodium, potassium, and other essential minerals.

Rehydration Tips:

Drink at least 16-24 ounces of water for every pound of body weight lost during the run.
Include an electrolyte drink if your run was particularly long or intense.

Replenish Glycogen Stores

In addition to protein, focus on replenishing your glycogen stores with carbohydrate-rich foods. A balanced post-run meal should contain both carbohydrates and protein to ensure a full recovery.

Post-Run Meal Ideas:

Grilled chicken with quinoa and roasted vegetables
A turkey and avocado wrap with a side of sweet potato fries
Salmon with brown rice and steamed asparagus

Anti-Inflammatory Foods

To further support recovery, include anti-inflammatory foods in your diet. These foods help reduce muscle inflammation and promote faster healing.

Anti-Inflammatory Foods:

Berries (blueberries, strawberries)
Leafy greens (spinach, kale)
Fatty fish (salmon, mackerel)
Nuts and seeds (almonds, chia seeds)
Turmeric and ginger

In Conclusion

For marathon runners, nutrition plays a vital role in performance and recovery. By properly fueling your body before a run and ensuring optimal recovery afterward, you can improve endurance, prevent injuries, and feel stronger throughout your training and on race day. Remember, every runner’s nutritional needs are different, so it’s important to experiment during training to find what works best for you.

If you’re planning on running multiple marathons Back-to-Back what else should you consider?

Taking on the challenge of running multiple marathons back-to-back requires not only physical endurance but also a well-thought-out nutrition plan that supports sustained energy, optimal recovery, and overall health. When you’re running consecutive marathons, your body’s demands increase significantly, and proper fueling becomes even more critical. Here’s how to adjust your nutrition strategy for such an intense endeavour:

1. Prioritise Recovery Nutrition

After each marathon, your immediate focus should be on rapid recovery. The 30-minute window post-race is crucial for replenishing glycogen stores, repairing muscle tissue, and rehydrating. However, when running multiple marathons, it’s essential to continue refuelling throughout the day.

Recovery Plan:

Carbohydrate-Rich Meals: Ensure every meal includes complex carbohydrates like whole grains, sweet potatoes, or pasta to rebuild energy stores.
Frequent Protein Intake: Consume protein every few hours to support ongoing muscle repair. Include lean meats, eggs, dairy, or plant-based proteins in your snacks and meals.
Hydration: Stay vigilant about hydration. In addition to water, consider electrolyte drinks to replace lost minerals.

2. Maintain High Energy Availability

Running back-to-back marathons requires maintaining high energy levels across multiple days. Eating enough calories to meet your energy needs is crucial, and you may need to increase your intake of both carbohydrates and fats.

Energy-Boosting Tips:

Increase Caloric Intake: You may need to consume more calories than usual, so focus on nutrient-dense foods that provide sustained energy, such as nuts, avocados, and whole grains.
Snacking: Keep energy bars, fruit, and nuts on hand to eat between meals and throughout the day. This will help keep your energy levels stable.
Carb-Loading Between Races: Continue carb-loading between marathons to ensure your glycogen stores are fully replenished each day.

3. Focus on Gut Health

Digestive comfort is key when running multiple marathons, as your gastrointestinal system is under additional stress. Include foods that are easy to digest and support gut health.

Gut-Friendly Foods:

Low-Fibre Carbs: Opt for lower-fibre carbohydrate sources like white rice, pasta, or bananas close to race time to avoid gastrointestinal distress.
Probiotics: Incorporate probiotic-rich foods like yoghourt or kefir to support digestion and nutrient absorption.
Small, Frequent Meals: Eating smaller, more frequent meals can prevent bloating and ensure your digestive system isn’t overloaded.

4. Listen to Your Body

During a multi-marathon challenge, your body’s needs may change daily. Listen to your hunger cues, adjust portion sizes based on how you feel, and prioritise foods that your body craves. Flexibility and attention to your body’s signals are key to sustaining energy and performance across consecutive races.

Final Thought

Running multiple marathons in succession is an extraordinary challenge that demands not only physical endurance ( see our article on Preparing your body for a marathon) but also meticulous nutritional planning. By focusing on recovery, maintaining high energy availability, supporting gut health, and being attentive to your body’s needs, you can optimise your performance and complete your challenge in peak condition. Our team of highly qualified nutrition specialists not only help with domestic clients but are also specialist in sports nutrition. If you are taking part in sports whether it be a marathon, 10k, 5k or even a football tornament, we can help.

SoftBank Boosts Employee Wellbeing

Posted on July 1, 2024

SoftBank London Boosts Employee Wellbeing with On-Site Massage and Nutrition Talks and Workshops

SoftBank’s London office buzzed with excitement and relaxation as part of their employee wellbeing initiative. We were honoured to provide on-site chair and couch massages to the hardworking employees as well as designing their healthy snack trays and providing nutrition seminars and talks and also one on one consultations and food planning to their team, transforming their working environment into a health experience.

The event was designed to promote physical and mental wellness, a testament to SoftBank’s commitment to fostering a healthy work environment. As employees stepped away from their desks and onto our massage chairs and tables, the atmosphere shifted to one of tranquillity and calm. Our team of professional massage therapists tailored each session to meet the individual needs of the staff, ensuring that everyone received a personalised experience.

The benefits of on-site massage in the workplace are well-documented, and SoftBank’s initiative is a perfect example of how companies can prioritise employee health. The massages helped alleviate stress, reduce muscle tension, and boost overall morale. Employees reported feeling more relaxed and re-energized, which translated into improved focus and productivity throughout the day.

Having our nutritionists providing virtual nutrition talks and workshops to their teams not just in London but all over the UK, Europe and the world was a unique and lovely experience. Our team also offered one on one consultations to discuss and design their employees nutrition plans with carefully calculated macro an micro nutrients.

This event also provided an opportunity for employees to connect and engage in a shared experience of wellness. It was heartwarming to see colleagues encouraging each other to participate and sharing their positive experiences post-massage. The initiative not only enhanced individual well-being but also strengthened the sense of community within the office.

SoftBank’s dedication to employee wellbeing is commendable, and we were thrilled to be a part of their efforts. By integrating wellness programs such as on-site massages, companies can create a more supportive and productive work environment. We look forward to future collaborations with SoftBank and other forward-thinking organisations that understand the importance of investing in their employees’ health and happiness.

In conclusion, the on-site massage and nutrition event at SoftBank’s London office was a resounding success, leaving employees refreshed and appreciated. It serves as a reminder that taking care of employees’ well-being is not just beneficial but essential for a thriving workplace.

If you are interested in Office Massage or any other employee wellbeing initiatives, then please contact our corporate team.

Calculating Calories and Macronutrients

Posted on July 1, 2024

A calorie is a unit of energy that acts as a source of fuel for the body, to perform its daily functions. Calories are then broken down into three main macronutrients: carbohydrates (CHO), protein, and fats, which provides functions that are essential for energy production, alongside protecting vital organs, muscle, and skeletal functioning, and facilitating the immune and nervous system. The Government Dietary Recommendations advises that males and females should consume 2500 kcal or 2000 kcal/day. However, measuring the gold standard total energy expenditure (TEE), is a greater observation for individuals, as TEE includes inter-individual differences such as body weight, composition, and activity level, where nutritional requirements can be individualised.

Carbohydrate

Carbohydrates are sugar molecules that are broken down by the digestive system into glucose, which is the main energy source for the body, and functioning for vital organs such as the brain. Glucose can be made out of necessity from proteins using gluconeogenesis. Carbohydrates are divided into two, determined by the food’s chemical structure and how quickly the body can digest it.

Simple CHO- short-lasting elevation in energy, however, are broken down quickly for energy or glucose. For example, fruits, milk, and breakfast cereal.
Complex CHO- long-lasting elevation in energy, and take longer to digest due to containing longer chains of sugar molecules, taking longer to break down. For example, starches (pasta, bread, rice, beans, potatoes).

Protein

Essential for growth, build, and repairing tissues, while protecting muscle mass. Protein contains two types of amino acids: non-essential and essential, in which essential amino acids are required through diet, which can be found in foods such as meat, poultry, milk, or other types of animal by-product. Plant protein sources such as beans, lentils, nuts also contain essential amino acids.

Fat

Provides an essential function, acting as a long-term source of energy, whilst insulating and protecting the vital organs, and absorbing vital micronutrients. For athletes, fat intake is critical for controlling cholesterol and blood pressure during exercise. Despite the controversy of fats and the earlier assumptions that reducing total fat intake (< 30% of energy) would improve metabolic health and risks of cardiovascular disease and cancer, polyunsaturated fats provide the essential functions.

Trans fat- should be avoided, as most trans fat comes from hydrogenating or adding hydrogen molecules to unsaturated fats. Examples., fried foods, margarine, doughs.

Saturated fat (< 10 % of daily calories)- too much saturated fat in diet can increase LDL cholesterol levels, with a greater risk of heart disease. Examples., found mostly in animal sources with high fat contents (lamb, beef, pork, with skin, dairy, or butter.

Unsaturated fat- (monounsaturated = 15-20% polyunsaturated = 5-10% of daily calories) healthy fats, originated from plant sources such as avocados, vegetable oils, or animal sources such as fish: salmon, tuna, sardines.

Calculating Macronutrients

Carbohydrate- 10g = 40 kcal

Protein- 10g = 40 kcal

Fat- 10g = 90 kcal

– Calculate total Macronutrient Calories

Nutrition labelling- you can calculate the calories for each macronutrient by multiplying each by their designated macronutrient calorie count

– Assess Macro Ratio (%)

Divide each calorie quantity by total calories and then multiply by 100. The percentage of all three macronutrients should total 100%.

Tracking apps such as my fitness pal, can be helpful when there is no nutrition facts label, as they provide a nutritional breakdown of the food through either a database, or a barcode scanner feature to quickly input nutrition information for packaged foods.

Calculating Total Energy Expenditure (TEE)

TEE is the required calories that are burned throughout the day, that consider the energy costs of the essential processes, such as brain functioning, (basal metabolic rate (BMR), of the energy expended to digest, absorb, and convert food, and the energy expended during physical activities. From previous research, calculating TEE is a greater observation for individuals, as TEE includes inter-individual differences such as body weight, composition, and activity level, where nutritional requirements can be individualised. TEE provides a baseline to compare current consumption to and then adjust accordingly to goals, for example fat loss or muscle gain

Kcal/day = 500 + 22 x lean body mass, where lean body mass + (0.32810 x weight in kg) + (0.33929 x height in cm) – 22.5336.

Conclusion

In conclusion, mastering the art of calculating calories and macronutrients is an empowering journey toward optimising nutrition and achieving health and fitness goals. By understanding the energy content of various foods and tailoring macronutrient intake to individual needs, one can create a balanced and sustainable dietary plan. Whether aiming for weight loss, muscle gain, or overall well-being, the precision offered by calorie and macronutrient calculations allows for a more informed and intentional approach to nutrition. Remember, the key lies in moderation, flexibility, and recognizing the unique requirements of your body. Armed with this knowledge, individuals can embark on a nutritional path that not only fuels their physical endeavours but also nurtures a healthy relationship with food.

If you have found this article useless and would like to speak to one of our team and nutritionists to get help in designing a nutritional program for you that you can follow then please contact us via email or telephone.

The Power of Protein: Health and Performance

Posted on July 1, 2024

The Power of Protein: Fueling Your Body for Health and Performance

Protein, often referred to as the building block of life, plays an indispensable role in our overall health and vitality. Beyond the obvious association with muscle growth, protein is a multifaceted nutrient that is involved in numerous essential functions throughout the body. In this article, we’ll explore the power of protein and its critical impact on health, performance, and overall well-being.

What is Protein?

Proteins are complex molecules comprised of amino acids, the fundamental units of life. There are 20 different types of amino acids, and the specific sequence and arrangement of these amino acids in a protein determine its unique function. These functions are diverse and vital, making proteins the workhorses of life.

Building and Repairing Muscles

When most people think of protein, they envision bodybuilders and athletes striving for muscle growth. And they’re not wrong. Protein is crucial for muscle development and repair. When you exercise, you create microscopic tears in your muscle fibers. Protein steps in to repair and strengthen these fibers, resulting in increased muscle mass and strength.

Supporting Enzymes and Hormones

Proteins also serve as enzymes and hormones, which are catalysts for various biochemical reactions in the body. Enzymes are responsible for breaking down food, aiding digestion, and facilitating metabolic processes. Hormones regulate essential functions such as growth, mood, and sleep patterns. Without proteins, these crucial processes wouldn’t function optimally.

Immune Function

Proteins are a cornerstone of the immune system. Antibodies, which defend the body against pathogens, are proteins. A diet rich in protein ensures the body has the raw materials to produce these essential immune defenders.

Transport and Storage

Proteins are involved in transporting vital substances throughout the body. Hemoglobin, for instance, is a protein that carries oxygen from the lungs to tissues, while myoglobin stores oxygen in muscle cells, ensuring it’s available during physical activity.

Maintaining Healthy Skin, Hair, and Nails

Proteins like collagen provide structural support to our skin, hair, and nails. Without adequate protein, you may experience brittle nails, dull hair, and dry skin.

Weight Management

Protein is well-known for its role in weight management. It promotes a feeling of fullness and helps control appetite, which can be instrumental in weight loss and maintenance. It also supports the preservation of lean muscle mass, which is vital for metabolic health.

How Much Protein Do You Need?

The recommended daily intake of protein varies based on factors such as age, sex, activity level, and overall health. On average, a sedentary adult should aim for at least 0.8 grams of protein per kilogram of body weight. However, athletes and individuals looking to build muscle or recover from intense physical activity may require more.

Sources of Protein

Protein is abundant in various foods. Animal sources like lean meats, poultry, fish, and dairy products are complete proteins, meaning they contain all essential amino acids. Plant-based sources like beans, lentils, tofu, and quinoa provide protein too, although they may lack some amino acids found in animal products. Combining plant-based protein sources can create complete proteins for vegetarians and vegans.

In Conclusion

The power of protein cannot be overstated. It is an essential nutrient that influences every aspect of our health and performance. Incorporating an adequate amount of protein into your diet ensures proper muscle development, supports immune function, maintains healthy skin and hair, aids weight management, and provides the body with the tools it needs for optimal function. Whether you’re an athlete striving for peak performance or an individual looking to maintain overall health, protein is a key player in your journey towards well-being and vitality.

If you are interested in how to include more protein in your diet or how much you should be taking on a daily basis, then contact one of our nutritionists and we can provide you with the help and support you need.

Unlocking Employee Wellbeing: A Blueprint for Success

Posted on July 1, 2024

In today’s fast-paced corporate world, where deadlines are relentless and stress is ubiquitous, it’s more critical than ever to prioritize the wellbeing of your most valuable asset – your employees. Happy, healthy employees are not just productive; they’re also more engaged and more likely to stay with your organization in the long run. One company leading the charge in this domain is LiveWell Health, where a team of dedicated experts is transforming corporate wellness through a holistic approach that encompasses on-site massage, reflexology, yoga, mindfulness, mobile injury and rehab clinics, fitness programs, nutrition seminars, and health checks.

On-Site Massage and Reflexology: Stress Relief at Your Fingertips

LiveWell Health recognizes that tension and stress can take a toll on your workforce. That’s why they offer on-site massage and reflexology services. These techniques not only alleviate physical discomfort but also enhance mental clarity and emotional balance. Offering these services in the workplace not only demonstrates a commitment to employee wellbeing but also encourages team members to take breaks and destress during the workday.

Yoga and Mindfulness: A Mind-Body Connection

Yoga and mindfulness practices are essential for creating a mind-body connection that fosters overall wellness. The team at LiveWell Health conducts yoga and mindfulness sessions tailored to the corporate environment. These practices enhance flexibility, reduce stress, and improve mental focus, leading to healthier, happier employees.

Mobile Injury and Rehab Clinics: Preventing and Treating Injuries

To promote physical wellness and prevent workplace injuries, LiveWell Health offers mobile injury and rehab clinics. These clinics provide expert guidance on injury prevention and rehabilitation, helping employees stay physically fit and active.

Fitness at Work: Energizing Your Workforce

LiveWell Health recognizes the importance of regular physical activity. Their fitness programs make it easy for employees to incorporate exercise into their daily routines, boosting energy levels and enhancing productivity.

Nutrition Seminars and Workshops: Fueling Success

A balanced diet is the foundation of overall health. LiveWell Health conducts nutrition seminars and workshops to educate employees about the importance of a healthy diet and how it can improve their performance at work.

Health Checks: A Proactive Approach to Wellbeing

LiveWell Health’s latest offering is health checks that include blood testing for nutrient deficiencies, allergies, and food intolerances. Identifying and addressing these issues can lead to a healthier and more energetic workforce, ultimately reducing absenteeism and enhancing employee satisfaction.

LiveWell Health doesn’t just offer these services in isolation; they tailor their programs to meet the specific needs and objectives of each client. Their team works closely with organizations to design a comprehensive and customized wellbeing strategy, ensuring that every employee is on a journey towards better health and overall satisfaction.

By investing in the wellbeing of your employees through the diverse range of services offered by LiveWell Health, you’re not only creating a healthier workplace but also a more motivated and loyal workforce. The result? Increased productivity, reduced turnover, and a thriving corporate culture. It’s not just about wellness; it’s about unlocking the full potential of your team. LiveWell Health is your partner in this journey, leading the way in redefining corporate wellbeing for the better.

Cardio’s effect on Muscle Mass

Posted on June 10, 2024

What are the effects of cardiovascular exercise on muscle mass?

Cardiovascular exercise, also known as cardio, has long been associated with weight loss and improving overall health. However, there is a common misconception that cardio can also reduce muscle mass. In this article, we will explore the relationship between cardio and muscle mass, examining the evidence to determine whether or not cardio can truly reduce muscle mass.

Muscle mass and Cardio explained…

First, it is important to understand that muscle mass is primarily influenced by two factors: exercise and nutrition. Resistance training, such as weight lifting, is the most effective form of exercise for increasing muscle mass. Additionally, consuming a diet high in protein is crucial for providing the necessary building blocks for muscle growth.

Cardio, on the other hand, is primarily focused on improving cardiovascular health and burning calories. While cardio can be a great form of exercise for weight loss and improving overall health, it is not typically associated with building muscle mass. In fact, some forms of cardio, such as long-distance running, have been shown to actually reduce muscle mass in some individuals.

One reason why cardio may lead to muscle loss is due to the body’s adaptation to endurance exercise. Endurance exercise, such as running or cycling, places a greater demand on the body’s aerobic energy system. This can lead to a reduction in the body’s anaerobic energy system, which is primarily responsible for powering short bursts of high-intensity activity, such as weight lifting.

Additionally, cardio can increase the body’s production of cortisol, a stress hormone that can break down muscle tissue. This can be especially true for individuals who engage in excessive amounts of cardio, without adequate rest and recovery time.

However, it is important to note that the relationship between cardio and muscle mass is not always clear-cut. For example, moderate amounts of cardio may actually help to improve muscle mass by increasing blood flow and providing the necessary nutrients for muscle growth. Additionally, some forms of cardio, such as high-intensity interval training (HIIT), have been shown to improve both cardiovascular health and muscle mass.

Ultimately, the relationship between cardio and muscle mass is complex and depends on a variety of factors, including the type and duration of cardio, the individual’s diet and rest habits, and their overall fitness goals. While cardio alone may not be the most effective way to build muscle mass, it can still be a valuable form of exercise for improving overall health and fitness.

Conclusion

In conclusion, cardio can lead to muscle loss in some individuals, especially if it is performed excessively and without adequate rest and recovery time. However, the relationship between cardio and muscle mass is not always clear-cut, and moderate amounts of cardio may actually help to improve muscle mass. Ultimately, the best approach to building muscle mass is to incorporate both resistance training and cardiovascular exercise, while also consuming a diet high in protein and getting adequate rest and recovery time.

Get in touch

If you liked this article and you are thinking about your exercise and nutrition regime our team of highly qualified personal trainers and nutritionists can help. Getting the right balance of exercise and nutrition to reach your goal can be a scientific process where one size does not fit us all. Our experts can tailor make the right approach for you. Contact us today for more information or advice alternatively make a booking online.

The Role of Carbohydrates during Exercise

Posted on June 3, 2024

Carbohydrates play a key role within physical activity by providing energy to the body, brain and muscles. Athletes or anyone taking part in any physical activity needs to ensure they are consuming a large amount of carbohydrates within their diets. If someone does not consume enough carbs it is likely that performance levels and recovery may become impaired.

What are carbohydrates?

Carbohydrates are one of the main three macronutrients we need to consume every day, together with protein and good fats. The main three types of carbohydrates are starch, fibre and sugar. Starch carbohydrates are more so known as complex carbs, these are food types such as potatoes, corn and starchy vegetables. Natural and added sugar foods are known as simple carbs, these can be found in food and drinks such as milk, honey, sweets, sugary drinks and syrups.

Why do we need carbohydrates and how does it aid in exercise performance?

It is imperative to our bodies that we consume carbohydrates. Carbohydrates are stored in the muscles and liver as glycogen. Carbohydrates are one of the main sources of energy for our body to function, carbs are broken down and digested into a small molecule called glucose. This is used for fuel and is stored within muscles. The glucose energy molecule aids in delaying the onset of fatigue and help with muscular endurance. Carbohydrates also aid in muscular growth alongside protein and fats (macronutrients) which is so important to athletes to grow in their athletic
performance. Glycogen stores can be limited, so if a person is training and partaking in high intense physical activity, our bodies will need carbohydrate stores to fuel the body, ensuring an individual has increased energy levels. Glycogen is the main source of energy for quick bursts of physical activity and exercise, this keeps people motivated and full of energy. If these stores are low during exercise a person may become fatigued very quickly, lacking overall energy and unable to perform at the best of your ability at the highest standard. It is so important for a person to consume the right amount of carbohydrates to aid in exercise performance. If you are a person who is active and performs the recommended amount of exercise per week, healthy eating and carbohydrate intake is a necessity. Carbohydrate intake doesn’t have to always be food intake, you could have energy drinks and carbohydrate supplements (especially if you are trying to control weight).

Good sources of carbohydrates

Quinoa, Wheat, Pasta, Rice
Oats, yoghurt
Banana
Potatoes / Bread
Apples
Carrots
Corn
Whole grains
Vegetables

As you can see carbohydrates are a key compenent of any diet or nutrition plan. We should not be cutting food groups out of our nutrition plans as they all plan a significant role! So if you are in need of support or advice by qualified nutritionists who won’t feed you down the wrong path, then contact us today for more information.

How important is Protein?

Posted on June 3, 2024

Protein is one of the three main macronutrients needed to fuel the human body, meaning your daily calorie intake should consist of 10%-35%. The rest of our intake is made up of the other two macros carbohydrates & fats, as well as micronutrients such as vitamins & minerals. However, unlike the other two marcos your body does not store protein, which is why it is essential in your diet especially when trying to build muscle.

What is Protein?

Protein is made up of a long chain of amino acids & are considered to be the “building block” of a cell. Every cell contains protein but the role of each cell differs depending on the arrangement of the amino acids within it. They are essential for the structure & function of the tissues in the body. Some of these roles include:

Building structures in the body
Helping to produce antibodies to fight off illness or infection
Repairing of cells & creating new ones
Carrying oxygen throughout the body
Aiding digestion

Another key role for protein is the production of muscle mass. Simply eating protein won’t help to gain muscle but this combined with weight/fitness training & a balanced diet should do the trick. As we all know fitness training is essential for muscle growth, stimulating & even slightly damaging the muscle allows it to grow back bigger & stronger. How? Well, during exercise you create micro tears within the muscle, your body then breaks down the protein you have consumed to repair these tears. In order to do this, the broken down protein fills the tear creating new muscle fibres & therefore healing the muscle while increasing the muscle mass

How much do you need in your diet?

Daily protein intake tends to vary depending on an individual’s caloric needs. The average advised calorie intake is 2000 calories per day for women & 2500 for men. Each gram of protein contains 4 calories, indicating that the average woman should consume a minimum of 50g per day & men should aim for at least 62.5g per day. However, what is the average person? Every individual is different which means so is there daily calorie intake. If you’re not too sure what your daily calorie intake is then you can work it out another way. It is recommended in people aged 19-50 that you should consume 0.75g of protein per kilogram of body weight per day. But when exercising with the aim of growing muscle, the Journal of Sport Science suggests upping this to 1.3-1.8g of protein per kilogram of body weight.

How does protein help me to keep fit?

As well as being great for muscle growth & repair, protein has many other benefits that help us to keep fit & healthy. These include;

Speeding up recovery rate after exercising
Reduces muscle loss
Helps to maintain a healthy weight
Prevents binge eating

High protein diets are often advised for people trying to lose weight, as protein combined with fibre helps to keep you fuller for longer.

Good Sources of Protein

When talking about protein most people think of meat, however there are many different types of food that contain lots of protein. Below are some examples of high protein foods:

Fish
Poultry
Lean Beef
Tofu
Eggs
Nuts
Seeds

Overall, whether you are trying to keep your body functioning at it’s best, to gain muscle mass, or loose weight, protein is an essential part of your diet. If you feel you would like to speak to one of our nutritionists then please contact us today.

Digesting Food

Posted on June 3, 2024

How long does it take to digest food?

The amount of time it takes to digest food will always depend on what types of different foods you have eaten. Generally, it takes around 24-72 hours of food to move through your digestive tract. Different factors such as metabolism, gender and whether someone suffers with digestive issues could all contribute to the rate of digestion, either slowing down or speeding up the process.

Food travels fairly quick through a person’s digestive system, the first process may take around 6-8 hours for food to travel from the small intestine to the large intestine. However, once the food has reached the large intestine it can sit there for at least a day to be broken down even more into smaller particles.

The rate of digestion also depends on what foods you may have eaten, for example; fish and meat products can take as long as 2 days to fully digest compared to foods such as fruit and vegetables taking as quick as a day due to being high in fibre. Foods that are high in fibre help the digestive tract course run with added efficiency.

What happens during the digestion process?

The digestive system is made up of five main components:

Mouth
Oesophagus
Stomach
Small Intestine
Large Intestine

Digestion is the process by our bodies which breaks down food, and gives you the main nutrients our bodies need to fully function. Anything else left over becomes a waste product which our bodies remove naturally.

The first process begins with the mouth, as you pass food into the mouth you start to chew the food breaking it down into smaller pieces, this is where your mouth releases saliva. The saliva contains enzymes that breaks down the starch in the food, resulting in the food becoming easier to swallow.
Once you have swallowed the food travels down to the oesophagus. The oesophagus connects your mouth all the way down to the stomach. The oesophageal sphincter opens to allow food to travel and transfer into the stomach.
As soon as the food has entered the stomach, acids that are in the area will break down the food particles even more. This creates partially digested food and gastric juices within the stomach.
When food has entered the small intestine the liver and pancreas also aid in the contribution of breaking down food. The pancreas aids in breaking down fats, carbohydrates and protein. The main three food groups. Other nutrients such as vitamins, fibre and water move through the small intestine wall and into the bloodstream. Then whatever is left over will transpire into the large intestine.
This is the final part of the digestive process where the large intestine will absorb any remaining water and get rid of any nutrients that the body does not need. Turning it into solid waste, where the body will naturally get rid of any of these products, completing the procedure.

Common Digestive System Complications

It is vital to seek help when suffering with any digestive system complications and understand the signs and symptoms. If left for to long other issue may develop and may lead to further serious illness.

Acid reflux- This occurs when the oesophagus sphincter is weakened. Resulting in acid from the stomach to travel back up into the oesophagus, causing a sensation of heartburn.
Food Intolerance- Some digestive issues may have underlying causes of the development in allergies. This is largely triggered by certain food groups/ types not being able to be processed in the body by a certain digestive enzyme.
Irritable Bowel Syndrome (IBS)- Common signs of IBS can be shown as bad stomach cramps, constipation or diarrhoea. These can all be affected by what food type you consume but are commonly cause by food/drinks such as dairy, alcohol, caffeine and gas producing foods.

Weight fluctuation and bloating- Weight loss and weight gain are common indications of digestive issues. If the body is unable to absorb the nutrients it needs from food then this could explain unexpected weight loss. Bloating is also common with conditions such as IBS which may be mistaken for weight gain; however, this is normally just signs of poor digestion. A person may also suffer with slow bowel movements which may contribute to weight gain.

A Few Tips for Better Digestion

- Limit the amount of red meat and processed foods
- Eat more nutritious foods such as fruit and vegetables
- Get plenty of sleep and be in a good sleeping routine
- Exercise daily
- Manage stress levels
- Eat smaller meals more frequently, rather than larger meals

If you feel you want to discuss more about this and in particular your own personal nutrition, our qualified nutritionists can help. Contact us today or make a booking online.

Diet Trends: should you be trying them?

Posted on June 3, 2024

Over the past few years, obesity has become a consistently increasing public health issue. In response to this, there is now an influx of diet trends that all give you ‘the fastest weight loss results’; and everyone on the internet is suddenly more qualified to advise you than a professional nutritionist.

Now, in no way am I saying I am an expert in nutrition, but I’d like to think my experience and knowledge in the line of work I am in makes me slightly more educated in this field than Sarah on that yummy mummy Facebook group. However, if you genuinely need detailed advice into your own personal nutrition, please seek advice from a professional (I cannot stress this enough).

Whilst fad diets have been around for several years (Atkins, Weight Watchers etc), there is now a much greater pressure to try them due to the constant celebrity endorsement we see everywhere. In my personal opinion, I believe social media can be an extremely dangerous place for someone vulnerable to this pressure. You sit on your phone, scrolling through Instagram and catching up on George’s recent holiday photos and up pops an advertisement of that amazing looking celebrity rambling on about how their fat loss coffee has given them great results within a week. Why wouldn’t you want to give it a go? Fat loss in a week, just from drinking coffee, great right? Wrong. News flash people, most of these celebrities are paid a pretty penny to be pushing these products on their followers. Now, I don’t deny that they fully deserve their brilliant figures, but that is through a lot of strength training in the gym and a calorie deficit for fat loss. Most of these before and after photos with the product are taken on exactly the same day, they just put make up on, wear more flattering clothes and find better lighting for their after picture.

In all honesty, all of these diets rely on creating a calories deficit, whether that’s through restricting carbohydrate intake, replacing meals with shakes, only eating between certain times of the day, creating ‘sins’ on certain foods; it doesn’t matter how they dress it up, they aim to make you eat less calories than you use and therefore weight loss will follow.

I’m sure you’ve probably thought which diet is best for me to lose weight at some point. We all have, you’re not alone. Well, in my opinion, the balanced diet that creates a sustainable calorie deficit for you is best. Now, remember a calorie deficit is purely burning more calories than you consume, therefore you can also create this through exercise if you are already happy with your diet, and that is perfectly okay too. Just remember, don’t beat yourself if you have a bad day and eat too many calories, life is too short for scorning yourself for that doughnut; enjoy the doughnut, just take the dog for a slightly longer walk on that day.

Here’s a few quick tips on how to avoid fad diets and poor diet advice:

Promises of quick fixes.
Recommendations of detoxes where you are to avoid certain foods.
Pushing supplements and a number of other ‘fat loss’ products onto you.
Single study or no academic research available (relying on celebrity personal success stories).
Claims of magical benefits of certain foods (e.g coffee or grapefruit).
Promises of weight loss through tablets, without changing any other aspect of your lifestyle.
Recommendations to consume non-food items (cotton wool diet).
Promotion of eating one type of food (e.g cabbage soup diet, raw food diet).

If you are interested in discussing nutrition and a healthy considered approach to losing weight then please get in touch with one of our team.

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