Phase Performance Nutrition

20/10/2021

A calorie deficit does not mean muscle loss is inevitable.

If you are eating in a calorie deficit, adequate amounts of protein spread throughout the day may preserve lean body mass.

01/10/2021

Proper nutrition for endurance athletes is paramount to ensure they have the energy to perform optimally.

Nutrition needs will vary between athletes, but this is a general guide to help you get through those gruelling sessions and events.

28/09/2021

To those athletes that train multiple times a day, this post is for you!

27/09/2021

23/09/2021

If you’re bored of your current breakfast routine, try mixing it up with something a little different!

Breakfast burrito’s are a delicious way to start your day, jam pack full of flavour, all three macronutrients and micronutrients!

Give this recipe a go!

22/09/2021

Fats/lipids, the third macronutrient.

• 9 calories/gram

• Intake for most athletes is between 0.5-1.5g/kg of body weight/day.

Dietary fats can be obtained from all five food groups: grains, vegetables and legumes, dairy and alternatives and lean meats, seafood and poultry.

21/09/2021

Carbohydrates, one of the three macro nutrients.

• 4 calories/gram

• Intake for most athletes is between 5-7g/kg of body weight/day; and up to 12g/kg body weight for endurance athletes.

20/09/2021

Protein, one of the three macro nutrients.

• 4 calories/gram

• Intake for athletes is between 1.6-2.4g/kg of body weight/day.

• When in a surplus or maintenance phase, consider a lower intake; and a higher intake during an energy deficit.

15/09/2021

Pre game nutrition is often overlooked. Nerves kick in, athletes don’t know what to eat, they haven’t planned ahead. So many things happen in the lead up the a game.

For an afternoon or night game, prep starts 4 hours before kick off.

Just because you can’t play right now, doesn’t mean you shouldn’t test out strategies to get yourself ready for when it is game day!

14/09/2021

It really is the hardest part. But once you’ve started, the momentum keeps you going.

13/09/2021

Macronutrient and calorie awareness.

It is more than okay to not monitor your caloric and macronutrient intake. But if you want to increase your awareness of what you’re eating and how you can improve your Nutrition, it can be helpful.

Like a financial budget- how are you supposed to save money without assessing where you’re spending the most?

Have you ever added up how much money you spend on coffees in a month or a year? Calculate it... it may shock you.

Or what about if you’re injured and you realise you’re eating insufficient amounts of protein to aid in your muscles’ recovery?

This is where awareness of macronutrients and recording your intake can be helpful.

10/09/2021