Nutrition and Co (2026)

09/12/2025

✈️ Travel Nutrition for Athletes: Staying Fueled on the Go 🥗💪
Athletes, we know travel can throw your nutrition off track, but your performance doesn’t have to suffer! 🏃‍♂️⚡ Staying fueled on the go is all about planning, smart choices, and portable power foods.

✅ Pack smart snacks: Nuts, protein bars, jerky, fruit, and nut butter packets are travel-friendly & nutrient-dense. ✅ Hydrate strategically: Dehydration can kill performance. Carry a refillable bottle & include electrolytes when needed. ✅ Plan meals ahead: Airport lounges & convenience stores can be nutrition traps. Identify high-protein, high-carb options in advance. ✅ Timing is everything: Fuel your body before, during, and after workouts, even while on the road.

Travel doesn’t have to be a performance setback; it can be part of your growth. Plan, prep, and conquer every mile, flight, and hotel gym session. 🚀

💡 Pro tip: Keep a small “travel kit” in your bag with snacks and recovery essentials. It’s a game-changer.

👉 Save this post for your next trip & follow for more expert sports nutrition tips!
👉 For more personalised advice, book a free discovery with our team on +447888465215 via WhatsApp.

04/12/2025

🥦 Fuel Your Performance with Seasonal Veggies! 🥕

Athletes and active individuals, here’s a game-changer: eating seasonal vegetables isn’t just about taste, it’s about peak performance. Seasonal produce is at its nutrient peak, packed with vitamins, minerals, and antioxidants that support muscle recovery, energy production, and immune health. 🏋️‍♂️⚡

Think leafy greens in the spring, cruciferous veggies in winter, or juicy summer tomatoes; each season brings a unique nutrient profile that your body craves when training hard. Plus, seasonal eating often means better flavour, lower cost, and more sustainable choices, a win for both you and the planet. 🌱💪

💡 Pro tip: Pair your seasonal veggies with lean protein or healthy fats to maximise nutrient absorption and recovery.

📌 Take action: Save this post to plan your weekly meals, and follow for evidence-based sports nutrition tips that actually fuel results. Your body and your performance will thank you.

📌Book a free discovery call on WhatsApp via +447888465215.

02/12/2025

Gluten isn’t the performance villain it’s made out to be. 🚫🥖

Unless you have celiac disease or a diagnosed gluten intolerance, cutting gluten won’t magically boost energy, shred body fat, or improve athletic performance. In fact, unnecessarily ditching gluten can limit your carb options, meaning fewer quality fuel sources for training, recovery, and race-day power. ⚡️

Here’s the truth athletes need to know: 🔥 Gluten-containing foods = carb-rich energy 🔥 Carbs = muscle glycogen 🔥 Glycogen = strength, speed, and endurance

If gluten makes you feel bloated, sluggish, or off your game, it’s worth exploring why, but don’t jump into restrictive diets without evidence.
Remember: fuel smarter, not trendier. 💥 Evidence beats hype every time.

👉 Save this post & follow for more science-backed sports nutrition insights.
👉Book a free discovery call with our team today on +447888465215 via WhatsApp

27/11/2025

💪 Fuel Your Workouts Like a Pro!

Different workouts demand different fuel strategies. Here’s how to maximize performance and recovery:

🏃 Endurance (long runs, cycling): Focus on carbs! 30–60g per hour keeps energy high. Pair with electrolytes for longer sessions.

🏋️ Strength & Power (lifting, HIIT): Prioritise protein + carbs. 20–30g protein pre/post-workout supports muscle growth and repair.

🧘 Low-Intensity / Recovery (yoga, walking): Light carbs or protein snacks are enough listen to your body and stay hydrated.

⏱️ Timing matters: Fuel 1–3 hours before, replenish within 30–60 minutes after. Small tweaks in timing can make a HUGE difference.

✅ Your workout fuel can either boost gains or hold you back get it right and feel the difference.

📌 Save this post for your next training session
📌Book a free discovery call on +447888465215 via WhatsApp

25/11/2025

💪 Protein isn’t just a post-workout snack it’s your performance fuel.
The biggest myth in sports nutrition? That you need perfectly timed meals every 2 to 3 hours to grow muscle. Truth is your total daily protein intake matters far more than meal timing.

Here’s the evidence-based breakdown ✅ Short gap before your next meal (~

18/11/2025

Fuel your performance from the inside out 💥 Whether you’re training for strength, speed, or endurance, your nutrition shapes how you show up. Here are 5 nutrition hacks every athlete should know:

1️⃣ Pre Workout Fuel: Eat a balanced meal with carbs and protein about 1 to 2 hours before training to boost energy and reduce fatigue. 2️⃣ Hydration Matters: Even mild dehydration lowers performance. Sip water consistently and include electrolytes if training is long or intense. 3️⃣ Post Workout Recovery: Within 30 to 60 minutes after training, refuel with protein and carbs to support muscle repair and glycogen replacement. 4️⃣ Smart Snacks: Options like bananas, Greek yogurt, nuts, or smoothies help keep energy steady throughout the day. 5️⃣ Supplement With Purpose: Creatine, beta alanine, and protein powders are effective when used strategically and paired with solid nutrition.
Small adjustments lead to big results. Train smart. Fuel smart. 🥇

Save this post and follow for more performance nutrition guidance. For more personalised advice, book a free discovery call on WhatsApp via +447888465215.

13/11/2025

💥 Undereating isn’t just about skipping a meal; it can seriously impact your performance.

When your body doesn’t get enough fuel: ⚡ Energy tanks: You’ll feel sluggish, weak, and struggle to hit your training targets. 💪 Muscle breakdown: Without enough calories and protein, your body may start using muscle for energy. 🧠 Brain fog: Low energy intake affects focus, reaction time, and decision-making, not great for game day. 🔥 Metabolism slows: Chronic under-fueling signals your body to conserve energy, making it harder to maintain or build strength. ❤️ Hormonal havoc: Low calorie intake can disrupt hormones that regulate recovery, mood, and even menstrual cycles.

Athletes, your performance is only as strong as the fuel you give your body. Undereating is a fast track to burnout, injury, and stalled progress.

✅ Fuel smarter, train harder, recover faster. 💡 Save this post to check the warning signs of underfueling. 👉 Book a free discovery call with our team at Nutrition and Co on WhatsApp via +447888465215.

11/11/2025

💥 Carb Periodisation: Fuel Smarter, Not Harder 💥
Carbs aren’t the enemy, they’re your performance fuel. ⚡️ The key is knowing when and how much to use. That’s where carb periodisation comes in.

👉 Think of it like matching your nutrition to your training.
* High-carb days = high-intensity sessions or races 🏃‍♂️💨
* Low-carb days = lighter training or rest days 🧘‍♀️
* Moderate-carb days = steady-state or skill sessions 🚴‍♀️

This strategy helps you: ✅ Maximise glycogen for top performance ✅ Enhance fat adaptation for endurance ✅ Avoid unwanted weight gain from over-fueling
It’s not about restriction, it’s about precision. The best athletes don’t eat less; they eat strategically.

🔬 Backed by sports science, carb periodisation trains your body to become a more efficient fuel-burner while keeping your energy and recovery on point.

🔥 Ready to take control of your performance nutrition? Book an initial discovery call today with our sports nutrition experts on +447888465215.

06/11/2025

💥 Creatine: Why Everyone’s Talking About It 💥
If you lift, sprint, or crush high-intensity training, creatine is your secret weapon. ⚡️

🔹 What it is: A naturally occurring compound stored in your muscles to fuel explosive energy. 🔹 What it does: More ATP = more strength, power, and endurance for short, intense bursts. 🔹 Why it’s popular: It’s the go-to supplement for athletes worldwide, from pros to weekend warriors. 🌍🏆 🔹 Bonus perks: Supports recovery, lean muscle, and even brain health. No, it’s not just “water weight.” 🔹 How to take it: 3–5g daily. Skip the complicated loading. Pair with carbs or protein for max absorption.

💡 Bottom line: Creatine is safe, research-backed, and seriously effective.
🏋️‍♂️ Want to train smarter and recover faster? Save this post and book a free discovery call on WhatsApp via +447888465215 with our sports nutrition experts to find out more. ⚡️

04/11/2025

Everyone’s talking about protein 🥩 but few are talking about the real unsung hero of performance fibre 💪

Fibre isn’t just about digestion; it’s a powerful nutrient that fuels endurance, recovery, and gut health from the inside out.

There are two key types every athlete needs:
🥦 Soluble fibre – Found in oats, beans, apples, and flaxseeds. It slows digestion, balances blood sugar, and provides steady energy for those long training sessions.
🥕 Insoluble fibre- Found in whole grains, nuts, and veggies. It keeps your digestive system running smoothly so your body can absorb the nutrients that power your performance.

While protein builds muscle, fibre builds the foundation supporting a stronger gut microbiome, reducing inflammation, and improving nutrient utilisation. 🚀

✅ Pro tip: Aim for 25–35g of fibre daily, increase gradually, and hydrate well for best results.

Your gut is your second muscle. Train it like one.

👉 Save this post for your next meal prep inspiration, and follow for more expert sports nutrition insights that fuel your performance from the inside out.
👉Book a free discovery call on WhatsApp today via +447888465215.

30/10/2025

💧 Hydration by Sweat Rate: A Sports Dietetics Approach 💧
In sports dietetics, we know that fluid balance is key to performance, recovery, and overall health. Drinking “enough water” isn’t generic; it depends on your sweat rate, exercise intensity, and environment.

✅ Step 1: Measure your sweat rate (pre- and post-workout weight, minus fluids consumed). ✅ Step 2: Replace lost fluids at ~0.4–0.8 L/hour during training. ✅ Step 3: Include electrolytes sodium, potassium, and magnesium to support muscle function and prevent cramping.

From a dietetics perspective, hydration isn’t just about water, it’s part of your nutrition plan. It interacts with carbohydrate and protein intake, affects nutrient absorption, and even influences recovery times. Proper hydration helps your body use energy efficiently and keeps you performing at your peak.

💪 Pro tip: Pre-hydrate, sip consistently, and match fluid intake to your individual sweat losses.

📌 Save this post for your next session
📌Book a free discovery call on WhatsApp via +447888465215 to find out how your sweat rate can affect your performance.

28/10/2025

Not all supplements are created equal, and smart athletes know that strategy beats hype. Here’s the breakdown 👇

✅ Worth Your Investment:
* Creatine Monohydrate – The gold standard for power, strength & muscle recovery. Backed by hundreds of studies.
* Whey or Plant Protein – Convenient for hitting your daily protein target and supporting muscle repair.
* Caffeine – Proven to enhance focus, endurance, and performance (just time it right ⏱️).
* Electrolytes – Essential for hydration and preventing cramping during long sessions.

🚫 Think Twice About: “Fat burners,” “test boosters,” or any magic powder promising overnight gains. If it sounds too good to be true… it is.
Bottom line: Supplements support your training, they don’t replace real food, smart programming, and recovery. 🥗💤

📌 Follow for more evidence-based sports nutrition insights! For more personalised nutrition advice, book an initial consultation with our team on WhatsApp via +447888465215.

Nutrition and Co

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