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deep strides nutrition, Bristol (2026)

12/03/2026

Deep Strides Nutrition – Post Workout Recovery Juice 🍍

A simple whole-food juice designed to support recovery and help reduce DOMS (Delayed Onset Muscle Soreness) after hard training.

Hard sessions break muscle fibres down.
The right nutrients afterwards help the body repair, reduce soreness, and get ready for the next session.

Ingredients
Pomegranate • Pineapple • Fresh Turmeric • Ginger • Lime

Why these ingredients are in the glass

• Pomegranate
Rich in polyphenols that help combat oxidative stress from training. Studies have shown reductions in muscle damage markers such as creatine kinase and LDH, which are linked with muscle fibre breakdown.

• Turmeric
Contains curcumin, studied for its ability to help reduce inflammation and muscle soreness following intense exercise.

• Ginger
Natural anti-inflammatory compounds (gingerols) have been shown in research to help reduce post-exercise muscle soreness by around 25%.

• Pineapple
Contains bromelain, an enzyme that supports tissue repair and may help reduce inflammation after strenuous exercise.

• Lime
High in vitamin C, which supports collagen production and connective tissue repair.

Why this works after training

• Supports recovery after intense sessions
• May help reduce DOMS (Delayed Onset Muscle Soreness)
• Helps repair muscle and connective tissue
• Provides antioxidants to counter exercise stress
• Natural carbohydrates to support glycogen recovery
• Helps rehydrate the body

05/03/2026

🌶️ Mexican Green Antimicrobial Dressing
Avocado • Lime • Oregano • Mint • Garlic • Sea Salt • Coriander • Olive Oil • Chilli

This is one of my go-to dressings when I want something fresh that also does a bit more nutritionally. Just simple herbs, healthy fats and ingredients that support digestion, microbial balance and the body’s natural detox systems.

What each ingredient brings

• Garlic – packed with allicin. Well known for its antimicrobial and antibacterial properties, while also supporting liver detox pathways.

• Oregano – rich in carvacrol and thymol. These compounds are linked with antimicrobial activity and antioxidant support.

• Coriander – often associated with helping the body clear certain heavy metals and environmental toxins.

• Mint – helps calm the digestive system and encourages bile flow, which is one of the ways the body removes waste.

• Avocado – healthy monounsaturated fats that support nutrient absorption and help the body produce glutathione, an important detox compound.

• Olive oil – provides polyphenols that help manage oxidative stress from pollution, stress and heavy training.

• Lime – adds vitamin C which supports antioxidant defence and liver function.

• Chilli – contains capsaicin which can help improve circulation and metabolic activity.

• Sea salt – trace minerals that support hydration and cellular balance.

Why this matters

“Detox” isn’t about extreme cleanses.
Your body is already doing it constantly.

The goal is simply to support the systems doing the work:

• liver
• gut
• kidneys
• bile flow

Meals built around herbs, healthy fats and whole foods make that job easier.

Simple ways to use it

Drizzle over:
• grilled chicken or fish
• roasted vegetables
• salads
• grain bowls

Small additions like this can turn a normal meal into something that actually supports recovery and health.

— Elliot
Deep Strides Nutrition

04/03/2026

This finished product to yesterday's story.

Meal prep for this week. Smashed it.

Chicken tacos - nutritionists mexican salsa Verde - pickled veg - salsa roja

03/03/2026

Anti-Inflammatory Juice Ginger • Turmeric • Chilli • Lemon

This is one I lean on when training load is high or joints are feeling a little heavy.

•Turmeric brings curcumin — well researched for supporting the body’s natural inflammatory balance.

•Ginger helps with stiffness and muscle soreness after harder sessions.

•chilli improves circulation - also has been shown for pain management in studies.

•Fresh lemon adds vitamin C to support recovery and connective tissue health.

Inflammation naturally occurs from exercise, it isn’t the enemy — it’s part of how we adapt and get stronger.

But when it tips too far, recovery slows, and that’s when we feel it.

This blend helps manage that balance naturally.
Simple ingredients. Whole foods.
Used with intention.

Works well first thing in the morning or during intense training blocks when you need a bit more support.

— Elliot
Deep Strides Nutrition

27/02/2026

Fats Around the Training Window

Using fats properly around training is less about cutting them out completely and more about knowing when they help — and when they get in the way.

Close to high-intensity sessions, fats can slow things down.

Because they take longer to digest, eating a high-fat meal right before training can leave you feeling heavy or sluggish. Blood flow gets pulled toward digestion instead of the muscles doing the work.

That’s why keeping fats lower in the 1–2 hours before explosive or intense sessions tends to feel better and supports quicker energy availability.

If you’re eating 2–3 hours beforehand, a balanced meal that includes some healthy fats is usually fine — by then digestion has moved on and you still get the benefit of stable energy and satiety.

Lower intensity or steady-state sessions are a bit more forgiving. Fat intake here won’t impact performance in the same way it might during sprint work or heavy lifting.

Deep strides nutrition
Elliot

25/02/2026

FATS: The Good, The Bad & The Ugly

Not all fats are created equal.
The difference isn’t calories.
It’s chemistry.

Fat structure determines how it behaves inside your body —
how stable it is, how easily it oxidises, and how it influences inflammation.

In this series we break down:

• The differences between saturated, monounsaturated and polyunsaturated fats
• What makes industrial trans fats harmful
• Why processing and oxidation change how fats function
• How omega balance impacts inflammation and recovery

Because when it comes to performance,
it’s not just about how much fat you eat —
it’s about what type, and when.

In sports nutrition, fat quality directly influences:
• Inflammation levels and joint resilience
• Hormone production (testosterone, oestrogen, cortisol)
• Cell membrane integrity and nutrient transport
• Recovery speed between sessions

Train hard and fuel poorly — inflammation rises.
Train hard and fuel intelligently — adaptation improves.
Fat isn’t just stored energy.

It’s part of the system that allows you to perform, recover and repeat.

— Elliot
Deep Strides Nutrition

18/02/2026

Another recipe from the deepstridesnutrition cookbook

Shawarma Chicken Breast with Roasted Butternut Squash, Green Beans & Feta

Ingredients (5 meal-prep portions)
• Chicken
1 kg chicken breast, trimmed
5 garlic cloves, crushed
Juice and zest of 1 lemon
1 tsp paprika
1 tsp cumin
1 tsp ground coriander
1 tsp oregano
1 tsp thyme
1 tsp black pepper
½ tsp cayenne pepper
Salt to taste

•Roasted Vegetables
1 whole butternut squash (~900 g edible), peeled, deseeded, diced
300 g green beans, trimmed
1 tbsp cold-pressed rapeseed oil
1 tsp ras el hanout
Salt to taste

•Finish
150 g feta cheese, diced
Small handful fresh coriander, chopped
Small handful fresh mint, chopped

Method
Marinate the chicken
Combine garlic, lemon juice and zest, spices, salt, and pepper. Rub thoroughly over the chicken breasts and leave to marinate for at least 30 minutes (overnight preferred).

Roast the squash
Heat oven to 200°C. Toss diced butternut squash with rapeseed oil, ras el hanout, and salt. Roast for 30–35 minutes until tender and lightly caramelised.

Cook the chicken
Place marinated chicken into a hot pan and sear and colour on each side then place onto a lined tray and roast at 180°C for 9-12 minutes, or until cooked through. Rest for 5. -10 minutes, then slice.

Prepare the beans
Blanch green beans in boiling water for 3–4 minutes, then drain.

Combine
Toss the green beans through the roasted squash. Portion into containers, top with sliced chicken, sprinkle over diced feta, and finish with chopped coriander and mint.

13/02/2026

Who actually remembers what blue sky and sunshine feels like at this point. Day god knows what of grey skies and rain

We all need to be supplementing vitamin d at this point in the uk

Low levels of vitamin d result in:

low cognitive performance. Meaning reduced focus also might be feeling Brain fog

Lowered immunity. Leading to frequent illnesses

12/02/2026

Another recipe from the Deep Strides Nutrition cookbook — flavour first, performance always.

We don’t do plain chicken and rice here. Nutrition can be structured for your goals while still being packed with taste, colour, and satisfaction. Meals like these chipotle chicken thighs with slaw flatbread and smashed avocado show that performance nutrition doesn’t have to feel repetitive or boring.

If you often find yourself wondering “what are we cooking today?” or struggling to build meals that actually match your calorie and macro targets, that’s exactly where I can help.

I design meals that are fully calculated for your goals, so you can focus on eating well without the guesswork.

If you’d like support with your nutrition, send me a DM or comment below and we can arrange a free 15-minute discovery call to talk through your goals and how I can support your journey.

Elliot

11/02/2026

Chipotle mexican chicken thighs flat breads - Fresh crunchy slaw- smashed chilli avocado

Deepstridesnutrition Cook book

10/02/2026

How to Actually Hit Your Daily Protein Goal.

Most people don’t struggle with protein because they “don’t eat enough food”.
They struggle because protein isn’t planned — it’s added as an afterthought.

The easiest way to stay consistent is to build every meal around a clear protein source first, then add carbohydrates, fats, and extras around it.

When protein is the anchor, the daily total takes care of itself.

A useful target for most people training regularly is 30–50g of protein per meal, spread across the day. This keeps amino acids available for recovery, muscle repair, and overall body function, rather than trying to make up for it in one meal late at night.

Reliable Protein Foods I Use Most Often

•Animal-based
Eggs
Chicken (breast or thigh)
Lean beef
Fish (salmon, cod, tuna)
Greek yogurt or kefir
Cottage cheese
Whey or clear whey protein

•Plant-based
Lentils and beans
Chickpeas / hummus
Tofu or tempeh
Soy yogurt
Mixed seeds and nuts
Plant protein blends (pea, rice, soy)

What a Protein-Focused Day Can Look Like
This isn’t a meal plan — just a simple example of how protein adds up when it’s planned.

Breakfast:
4 eggs + Greek yogurt → ~45g
Lunch: 180g grilled chicken → ~50g
Snack: Protein shake → ~25g
Dinner: 180g salmon → ~40g
Evening: Cottage cheese → ~25g
Total: ~180–190g protein

No extremes. No forcing food. Just consistent portions.

Simple Ways to Stay on Track
•Decide your protein source before you build the meal
•Keep 2–3 easy protein options available at all times
•Increase portions slightly on heavier training days
•Use shakes to fill gaps, not replace meals
•Plan ahead on busy days — under-eating protein usually happens when life gets hectic

Final point:
Your protein intake should match your bodyweight, your training, and your goal.
It’s not about hitting someone else’s number — it’s about fuelling your body properly.

deep strides nutrition

12/03/2026

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