Live Well 365

23/11/2025

Protein is the nutrient that seems to be of the greatest interest to people. It is crucial but similar to all things in nutrition it’s not as simple as take more and all will be ok.

There are certainly times and some people that need more but be mindful that it’s part of the bigger picture.

We’re advised to consume foods rich in protein to keep us fuller for longer and build muscle. But how high should our intake be, and can we get too much of a good thing?

22/11/2025

Lighter might mean faster for a while. But the ability to keep this up is limited. And the fact is that it can have an impact on health. The things you cannot see and feel until there is a problem.

The growing awareness of REDs shows it’s time to rethink how cyclists fuel for performance – and for life…

12/11/2025

Nuts are a powerhouse food. A great source of fibre (especially with skins on) and will add protein, healthy fats and mineral to the diet. They are high in calories so you don’t need a lot (handful) around 30g.

Jane them in a snack, add them to cereals or porridge but try to include them most days of the week.

They fill you up so you’re less likely to over eat other foods that might not add value.

A handful of nuts a day can help manage obesity and reduce your risk of cardiovascular disease, type 2 diabetes and some kinds of cancer. Yet most of us don’t get enough. Here’s a no-fuss guide to getting your 30g a day

16/07/2025

Carbs and calories are where it’s at. The days of less is more are over when it comes to fuelling endurance sports.
More in means more out.

Managing to get the volume in is the ticky bit.

The Athletic spent stage six of this year's race with the EF Education-Easypost team — this is how they fuelled Ben Healy's solo win

13/07/2025

Sodium bicarbonate can be a game changer for athletes, helping to buffer lactic acid and delay fatigue. However, some experience gastrointestinal discomfort when using it.

That’s where hydrogel comes in! By encapsulating sodium bicarbonate in hydrogel, we can improve its delivery and absorption, potentially reducing those side effects while still reaping the benefits.

https://www.irishtimes.com/sport/athletics/2025/07/13/ian-oriordan-how-old-fashioned-baking-soda-became-the-new-running-superdrug/

Sodium bicarb is a fast-trending and perfectly legal performance enhancer - but beware of the side effects

07/07/2025

MIND your diet. We know that what we eat and how we eat can have an impact on our physical health. It can impact the brain aswell.

Research shows the ‘Mind’ diet may help slow cognitive decline.

04/03/2025

Hydration plays a crucial role in muscle recovery after exercise. When you work out, your body loses fluids through sweat, and dehydration can lead to a range of issues, including muscle cramps, fatigue, and decreased performance. Here’s how staying hydrated helps with recovery:

1. Nutrient Transport :Water helps transport essential nutrients to your muscles, aiding in recovery and repair.

2. Temperature Regulation: Proper hydration helps regulate your body temperature, preventing overheating during exercise and allowing your muscles to function optimally.

3. Muscle Function: Dehydrated muscles are more prone to cramps and strains. Staying hydrated helps maintain muscle elasticity and function. Dehydration is also linked to increases in fuel consumption which speeds up fatigue leading to cramping.

4. Reduced Inflammation: Adequate fluid intake can help reduce inflammation and soreness after workouts, making recovery faster.

5. Overall Performance : Good hydration levels improve overall performance, allowing you to push yourself more during workouts and recover faster.

To optimize muscle recovery, drink water before, during, and after exercise, and consider electrolyte-rich drinks if you’ve had a particularly intense session. Other drinks such a soup, milk and fruits can add to the fluid intakes for the day.

04/02/2025

🌟 Support Your Immune System with Nutrition!

what you eat (or don’t) can have a profound impact on your immune health? 🍏🥦 A balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides essential vitamins and minerals that help your body fend off illness.

Key nutrients like vitamin C, vitamin D, zinc, and antioxidants play a crucial role in strengthening your immune response. Foods like citrus fruits, spinach, nuts, and seeds are fantastic choices!

Remember, hydration is also vital—water helps your body function optimally. Dry airways are more likely to catch bugs so drinking sufficiently will help with hydration.

They not to have long gaps through the day and if you’re training you need to ensure that you have enough fuel to cover the cost.
Remember carbohydrates are an important fuel source for your immune system so ensure you consume enough to meet your needs.

03/02/2025

🌊 Omega-3: Your Body’s Secret Superhero! 💪

Unlock the power of these incredible fatty acids that your body needs but can’t produce! Omega-3s are your ticket to:

- 💓 Heart health protection
- 🧠 Brain function boost
- 👀 Eye health support

tip: Aim for fatty fish twice a week or explore seed mixes to get your omega-3 fix. Some eggs are fortified and this is a great option to add in especially as it’s an easy option.

15/01/2025

This is the time of year where we are making changes but what is driving them? If it’s a healthy approach to things then great but if it’s driven by something like unhappiness with how we look this can cause further unhappiness and pressure.

Shut down comparison with others, positive self talk on what your body can do and trying to focus on other things all help significantly.

If you’re feeling less than stellar about your body image, you’re not alone. But you don’t have to go through life battling your body. Instead, here’s how you can show gratitude and find peace with your body.

09/01/2025

How does our mood affect what we eat and our relationship with food?

Quite a lot.

Some people eat all round when mood is poor and others struggle to eat. So it’s a very individual thing.

Awareness of some of the triggers for some people is very important.

Here are three common-sense tips to help you feed your hunger, not your emotions, from dietician Eve Lahijani.

16/11/2024

Endurance events and training cost the body a lot. It’s often one of the main reasons people don’t or can’t get it right.

Think about what happens if it’s not enough, not if it’s too much.

A study of runners in the Boston Marathon found that those with low energy availability had slower times and more medical encounters.