Nailing your nutrition and staying hydrated is like rocket fuel for your performance. However, we are all very different when it comes to hydration, genetics, build and ethnicity all have different sweat rates. That's why the sweat test is your secret weapon to fine-tune your race day nutrition plan. I'm here to show you how to do your own sweat test so you can rock your runs and rides. Firstly, you want to do the test on a day with the same temperature and humidity to your race day, this will give you the best results & accuracy for race day. Let's Go! This is what you need to do: Now for the maths to calculate your sweat rate: Sweat Rate (L/hr) = (Pre-workout weight - Post-workout weight + Fluid Intake) / Workout ...
Maximise Your Race: The DIY Sweat Test for Athletes
Be a Marathon Rockstar: Fuel Your Success from Start to Finish
I work with a range of running levels from novice to the well-seasoned ultra-athlete. This blog has information for all runners; however, it is intended for the newer marathon runners. I ran my first half marathon with no knowledge of running, nutrition or recovery. I went in 100%, I trained at 100%, every run was at effort, I thought if I ran every run as fast as I could, I would naturally start to run faster, wow, was I wrong! I was under fuelling, not intentionally, I truly believed I was eating well at the time. I trained with an old school phone (way before owning a Garmin) that shouted out when I had hit another “k” that I for some strange reason decided to not take to the event. This all led to a bucket load of excitement at the ...
Is Breakfast Really the Superstar?
Breakfast has often been referred to as the most important meal of the day and for pretty good reason. It’s a common story in clinic for patients to experience afternoon energy crashes, sugar cravings, fatigue, difficulty meeting protein goals and binging throughout the day. For many people it can be as simple as starting the day fuelling the body with the right nutrition. Eating a balanced breakfast that includes all three macronutrients (carbohydrates, protein, and fat) can help stabilise blood sugar, help with meeting protein goals, sustained energy throughout the day, performing better, less injury and not getting sick, sounds pretty good right? Breakfast is especially important for people experiencing any of the symptoms mentioned, ...
7 Benefits of Creatine Supplementation for Lean Muscle & Perimenopause
Creatine is a supplement I talk about often in consults with my perimenopause clients and clients wishing to gain lean mass and currently undertake resistance training. I realised I haven’t included a social post, which is not helpful for those of you reading here and not yet working with me directly! What is it? It’s an amino acid made up of glycine, methionine, and arginine. which you can gain from diet (meat & fish) or via supplementation. Increasing creatine intake increases phosphocreatine levels. Why is this important? When we exercise, we use ATP, when this runs out the body builds its own ATP, which we do this better at rest. We use phosphocreatine to build ATP, so if you have additional stores, you can make ATP a little ...
Red Witch Immune Tea
Supporting the immune system via food has been in place for centuries and there are simple ways to do this here and now in 2022, shocking, I know :) Supplementation holds a valuable place in supporting the immune system and easing symptoms, however, it is important to know you can't out supplement a bad diet! This tea is a great one to sip on at the first sign of cold, flu, or viral symptoms. Ingredients 2 cups boiling water1 fresh lemon, sliced3 cloves garlic, crushed2 tsp apple cider vinegar2 tsp fresh ginger, grated1 tsp fresh turmeric, grated1 pinch cayenne pepperSweeten with raw honey or Manuka honey Add all ingredients (excluding ginger & turmeric) into a saucepan and bring to a boil with the lid on. Simmer for 5 ...
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