Nutrition and Co (2026)

29/01/2026

🏋️‍♀️ Why weight lifting matters (for everyone who trains)

Weight lifting is a key training stimulus that drives measurable physiological adaptations ,not just “gym strength”. When programmed correctly, resistance training improves neuromuscular coordination, increases muscle fibre recruitment, and enhances force production, all of which translate directly to sport performance.

For athletes and active individuals, weight lifting: ✔️ Increases lean muscle mass and maximal strength, supporting speed, power, and endurance ✔️ Improves bone mineral density and connective tissue strength, reducing injury risk ✔️ Enhances movement economy, meaning you use less energy at a given workload ✔️ Supports metabolic health and body composition without sacrificing performance

Importantly, adaptation depends on nutrition. Inadequate energy or protein intake can blunt strength gains, slow recovery, and increase injury risk even with an optimal training programme. Strength training and sports nutrition must work together.
Whether you run, cycle, play team sports, or train recreationally, resistance training helps build a more robust, resilient body that performs better over time.

📌 Save this post for your training education 💬 Book a consultation via +447888465215 on WhatsApp for personalised training and nutrition support

22/01/2026

💪 30g of fibre a day = better performance, energy, and recovery!
Fibre is a type of carbohydrate your body can’t fully digest, but that doesn’t mean it’s not powerful. It comes in two forms: 
🍏 Soluble fibre – slows digestion, stabilises blood sugar, and feeds your gut bacteria 
🥬 Insoluble fibre – adds bulk and keeps your digestive system moving

For athletes, fibre: ⚡ Supports steady energy release during training 💪 Helps with recovery and gut health 🥗 Keeps you feeling full and fuelled between meals

Practical ways to hit 30g/day:
* Breakfast: Oats + chia + berries → 8g
* Lunch: Lentil salad + greens → 10g
* Snack: Apple + almonds → 5g
* Dinner: Sweet potato + quinoa + roasted veggies → 7g

💧 Tip: Increase fibre gradually and drink plenty of water to avoid bloating. Mixing soluble + insoluble fibre gives the best results for gut health and energy.

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15/01/2026

💥 Fasted Training & Women: What You NEED to Know 💥

Training fasted can feel empowering, but for women, it’s not always as simple as “burn more fat.” While fasted workouts may increase fat oxidation, they don’t consistently improve performance or muscle gains compared to fed training, especially in high‑intensity sessions.

⚠️ Here’s the science‑backed reality for women:
* Fasted training may increase stress hormones like cortisol, which can interfere with recovery and hormonal balance.
* Female athletes are more susceptible to low energy availability, which is linked to menstrual irregularities and reduced bone health (RED‑S).
* Lack of fuel can mean lower training quality, especially for strength, intervals, and longer sessions.

That doesn’t mean fasted workouts are always bad, but they’re best approached with caution and individualised to your cycle, goals, and energy needs. Listening to your body matters.

👉 Pro Tip: If you’re aiming for performance, muscle growth, or stable hormones, consider a light pre‑workout snack and prioritise nutrient timing around training.

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📌Book an initial appointment on WhatsApp via +447888465215

07/01/2026

Feeling slow, heavy, or constantly bloated? Your fibre might be the missing piece. 🚀
Here’s the sweet spot: ~30g of bloat-free fibre per day is enough to fuel gut health, stabilise energy, and support athletic performance without weighing you down.

Why athletes should care: 🔥 Better digestion → better nutrient absorption (think protein, electrolytes, recovery essentials) ⚡ More stable blood sugar for consistent training energy 💪 Reduced inflammation and improved gut integrity 🌱 Smoother, lighter digestion when you choose low-fermentation sources

Try these bloat-free fibre wins:
* Kiwi, berries, citrus
* Chia, flax, psyllium (start with 1 tsp!)
* Oats, quinoa, and potatoes with skin
* Cooked veggies like zucchini, carrots, squash
* Partially hydrolysed guar gum (PHGG) for ultra-gentle support

Pro tip: Increase gradually, hydrate like an athlete, and pair fibre with meals, not on an empty stomach, to avoid gas, cramping, or that heavy gut feeling.

Your gut is part of your performance engine. Treat it like one. 🧠💥
➡️ Save this post for your next grocery run ➡️ Follow for more performance nutrition tips
➡️Book an initial appointment with our specialist team today on +447888465215 via WhatsApp.

01/01/2026

New year, new goals, but progress still comes down to getting the basics right. 🏋️‍♀️
If your 2025 goals include improving performance, building strength, or recovering better between sessions, nutrition needs to match your training demands. Evidence-based sports nutrition focuses on supporting adaptation, not quick fixes.

Here’s what that actually means:
* Energy intake: Under-fuelling reduces performance, recovery, and training quality
* Carbohydrates: The primary fuel for high-intensity and endurance training
* Protein: Supports muscle repair, strength gains, and injury resilience
* Hydration: Even mild dehydration can impair focus, power, and endurance
* Consistency: Daily habits matter more than occasional “perfect” days

Research consistently shows that athletes who fuel appropriately train harder, recover faster, and reduce injury risk over time. Nutrition isn’t about restriction, it’s about giving your body what it needs to perform.

Make this the year you align your nutrition with your goals, not against them.
👉 Book a consultation via +447888465215 on WhatsApp for personalised support to optimise your training in 2025

30/12/2025

🎯 New Year Goals Start With Better Fuel
Too many athletes set goals around performance… But forget the one thing that makes progress possible: nutrition.

🥗 Fuel for performance: Carbohydrates drive training intensity and output. Without enough power, speed, and endurance suffers.

💪 Fuel for recovery: Protein supports muscle repair and adaptation. Consistent intake across the day beats relying on one “big” protein meal.

⏱️ Fuel with intent: Nutrient timing matters. Pre-session fuel improves quality. Post-session nutrition accelerates recovery and reduces injury risk.

🔁 Fuel sustainably: The best nutrition plan isn’t extreme; it’s repeatable. Consistency > perfection when it comes to long-term results.

Your New Year goals deserve more than motivation; they need a strategy backed by science.

📌 Save this post as your 2026 fueling reminder ➡️ Follow for evidence-based sports nutrition tips 📩 Ready for a personalised plan? Book a consultation on +447888465215 via WhatsApp.

Train hard. Fuel smarter. Perform better. 💥

26/12/2025

🎄 Festive season fueling doesn’t have to derail your performance. Small, strategic swaps can keep you energized, recovered, and ready to train without missing out on the celebrations.

Here are simple, evidence-based tweaks that make a big difference:

✨ Swap creamy dips → Greek yoghurt–based dips Higher protein, better satiety, and supports muscle repair during a busy training schedule.

✨ Swap fried starters → baked or air-fried options Same crunch, significantly less added fat, ideal for maintaining training power-to-weight ratios.

✨ Swap sugary cocktails → spirit + soda with citrus Helps you stay hydrated and reduces rapid energy crashes that affect next-day performance.

✨ Swap heavy desserts → fruit-forward choices + a protein boost Think berries with dark chocolate or a protein hot chocolate—perfect for recovery and your sweet tooth.

✨ Swap long fasting → structured fueling Instead of skipping meals before events, prioritise balanced plates (carbs + protein + colour) to stabilise energy throughout the day.

The goal isn’t to restrict its performance-led choices that let you enjoy the season while supporting training, recovery, and strength gains.

🎁 Save this post for your festive fueling plan. 🔥 Want personalised performance nutrition? Book a consultation or follow for more evidence-based tips on +447888465215 via WhatsApp.

23/12/2025

🎄 Festive season = fun, food… and a real test of discipline. But staying on track doesn’t mean skipping every celebration it means strategic choices that keep your performance goals intact.

Here’s how athletes and active individuals can stay dialled in:
🔥 Prioritise protein at every meal Helps control appetite, supports muscle recovery, and stabilises blood sugar so you don’t crash (or over-snack).

💧 Hydrate before you indulge Dehydration often feels like hunger. A simple water-first approach can reduce unnecessary grazing.

⚖️ Use the 80/20 rule Aim for nutrient-dense meals 80% of the time. Enjoy your festive favourites guilt-free in the remaining 20%. Consistency beats perfection.

🏃‍♂️ Keep your training schedule non-negotiable Even shorter sessions maintain momentum, boost mood, and curb cravings.

🧠 Plan ahead If you know a big dinner is coming, balance your day: lean protein, high-fibre foods, and slow-digesting carbs.

🎁 Remember your “why.” Your goals don’t go on holiday, but you can still enjoy the season while honouring them.

If you found this helpful, save this post and follow for more evidence-based sports nutrition tips 💪

✨Book an initial appointment on WhatsApp via +447888465215.

18/12/2025

🔥 Athletes! Your Sports Nutrition Support Just Got Easier to Access 🔥

Peak performance isn’t just about training hard; it’s about fueling smart. And now, getting expert sports nutrition guidance is even more accessible.

💥 Nutrition & Co is now approved by BUPA, Aviva, WPA, Healix, and Cigna.
If you’re an athlete or active individual with a policy from any of these insurers, your consultations may now be fully covered.

Working with a registered sports nutritionist can help you:
⚡ Improve energy availability
🏃‍♂️ Enhance training adaptations
💪 Reduce injury risk
🥇 Maximise performance on competition day

If you’ve been putting off getting professional support, this is your sign. Your insurance might cover the entire journey.

Ready to level up your fueling strategy?
👉 Send your membership number + authorisation code to our email admin@nutritionandco.co.uk
OR
👉 Book through this link https://p.bttr.to/3x6bdoW

📌 Save this post for when you’re ready to claim your sessions
💬 Book a consultation to optimise your performance
🏅 Follow for evidence-based sports nutrition tips

&Co

16/12/2025

✨ Welcome to Nutrition & Co ✨ 
Your global team of specialist dietitians supports clients across the UK, Australia, South Africa and internationally.
We help athletes, busy professionals, parents and families get clarity, confidence and results through evidence-based, personalised nutrition.

What we offer:
* 1:1 online consultations
* Personalised meal plans
* Follow-up packages for long-term change

Specialist support in:
✔ Sports nutrition & performance fuelling ✔ RED-S ✔ Gut health (IBS, bloating, intolerances) ✔ Hormonal health ✔ Paediatric nutrition ✔ Executive wellbeing ✔ Eating disorder recovery ✔ Allergies & intolerances

Our approach is simple: ✨ No restriction ✨ No generic plans ✨ 100% tailored to you and your lifestyle

If you’re ready for expert support that actually fits your life, you can start with a quick pre-assessment form and a 60-minute initial consultation.
Your health, performance and wellbeing are elevated.
 

16/12/2025

🎄 Festive season = fun, food… and a real test of discipline. But staying on track doesn’t mean skipping every celebration it means strategic choices that keep your performance goals intact.

Here’s how athletes and active individuals can stay dialled in:
🔥 Prioritise protein at every meal Helps control appetite, supports muscle recovery, and stabilises blood sugar so you don’t crash (or over-snack).

💧 Hydrate before you indulge Dehydration often feels like hunger. A simple water-first approach can reduce unnecessary grazing.

⚖️ Use the 80/20 rule Aim for nutrient-dense meals 80% of the time. Enjoy your festive favourites guilt-free in the remaining 20%. Consistency beats perfection.

🏃‍♂️ Keep your training schedule non-negotiable Even shorter sessions maintain momentum, boost mood, and curb cravings.

🧠 Plan ahead If you know a big dinner is coming, balance your day: lean protein, high-fibre foods, and slow-digesting carbs.

🎁 Remember your “why.” Your goals don’t go on holiday, but you can still enjoy the season while honouring them.

If you found this helpful, save this post and follow for more evidence-based sports nutrition tips
✨Book an initial appointment on WhatsApp via +447888465215.

11/12/2025

Vitamin D: The Winter Performance Booster You Can’t Skip ☀️💪
Winter might be the season your training heats up, but your vitamin D levels are dropping fast. With shorter days, weaker sunlight, and more indoor training, athletes are at a much higher risk of deficiency this time of year.

And low vitamin D isn’t just a small dip in health, it can mean: ✔️ Reduced power output ✔️ Slower reaction times ✔️ Higher injury risk ✔️ Compromised immunity ✔️ Increased fatigue

That’s why winter is the most important time to consider a high-quality vitamin D supplement. Evidence shows that supporting your levels can improve muscle function, support bone strength, sharpen performance, and keep you healthier through intense training blocks.

Smart move: get your levels tested, then supplement according to professional guidance. This isn’t about guessing, it’s about optimising.
Your training doesn’t take a break in winter. 
Neither should your nutrition.

➡️ Save this post ➡️ Follow for more expert sports nutrition tips
➡️Book an initial free discovery call with one of our team on WhatsApp via +447888465215.

Nutrition and Co

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