Hedley Nutrition

08/09/2023

Evidence an a actual coffee drink is beneficial to performance not just supplements. If you enjoy the taste of coffee this will be great news and an espresso can be preferable to supplements as you get the health benefits of the coffee polyphenols too! Just keep away from the sugary syrups & lashings of cream.

The aim of this study was to determine the effect of low and moderate doses of caffeine ingestion via caffeinated coffee on repeated sprint test (RST) and plasma catecholamine concentration in trained female team-sport athletes. In a randomized, double-blind, crossover design, 13 female team-sport a...

31/07/2023

Just as eating a meat-based diet comes with nutrition concerns, so does eating a vegan or vegetarian diet. Athletes need education on how to balance the inadequacies. Eating both meats and plants in moderation can also offer nutritional balance.
https://pubmed.ncbi.nlm.nih.gov/35010904/

14/07/2022

Leaner & lighter isn’t always better; correct fuelling & energy intake for your training lead to improved performance & health.

Athletes who consume adequate energy can enjoy the benefits that come with being able to train harder. Skimping on food to be lighter can lead to overtraining syndrome.
https://pubmed.ncbi.nlm.nih.gov/34181189/
Thx

20/01/2022

Nitrate rich veggies 🥬 help cardiovascular (heart & circulation) function. Really easy to include nitrate rich veggies in your diet - if you’re not a fan of beetroot then try rocket salads, add spring greens in stir-fry’s & stews/soups or even the leafy tops of brassicas such as turnips which are great cooked as you would kale or spinach. Improves your exercise performance AND cuts food waste 💪

Dietary nitrates can improve vascular function by increasing the synthesis of nitric oxide. Beets are the best-known source of nitrates, but some cruciferous vegetables (notably arugula, turnip greens, and collard greens) contain even more!⁠
⁠
Check out our summary of the most up-to-date evidence on nitrates by visiting https://examine.news/fb220119
⁠

16/12/2021

More is not always better! Excessive exercise can impact our immunity making us more susceptible to illness, particularly of the respiratory tract. Train quality over quantity and focus on recovery, particularly effective nutrition, especially sufficient carbohydrates. Adequate carbohydrates support immunity so enjoy your porridge, roasties & a mince pie or two! 😃🎄

Immune-health tip:

Exercising too hard or too often can impair your immune system. More is not always better!

Overtraining varies by person. Some people recuperate enough through sleep, diet, etc to handle more exercise without immune suppression (and moderate loads support immune health). Others experience explicit immunosuppression, such as that which has been shown after marathons, with a greater proportion of racers getting infected with upper respiratory tract infections.

So there's no easy guideline of "Don't exceed X number of minutes or Y number of sets, in order to avoid immune suppression" You have to play it by ear, and be logical and safe.

15/11/2021

CREATINE AS A FOOD SUPPLEMENT FOR THE GENERAL POPULATION

After over 100 years of scientific research about , the time has come to perhaps reconsider this simple yet salient dietary compound as more than just another fancy supplement. The evidence shows that an inadequate intake of creatine from could not be fully compensated by internal synthesis, suggesting creatine is an indispensable amino acid derivative for humans.

Supplemental creatine has been shown to reduce total plasma , very-low-density , and triacylglycerols levels in mildly hyperlipidemic men and women aged 32 to 70 years, reduce plasma levels of , a well-known risk factor for heart disease, in strict subjects, improve systemic endothelial-dependent microvascular reactivity and increase skin density and recruitment.

Furthermore, creatine improved prolonged cognitive performance in healthy participants, alleviated decrements in skill ex*****on in -deprived volunteers, improved cognitive functioning and in and non-vegetarians, and delayed neuromuscular , improved work capacity and in elderly.

In the clinical environment, supplemental creatine improved symptomatic and endoscopic indices of Chron’s ileitis, increased mass in rheumatoid , improved muscle function in patients, patients with congestive heart failure and muscular improved developmental outcomes in CDS and mitochondrial , made better outcome measures in resistant , and showed beneficial effects on symptoms and in glycogenosys type V.

A vast majority of studies demonstrated favorable safety of supplemental creatine, with creatine poses no adverse risks in healthy people and populations across various life stages and conditions, at dosages ranging from 0.03 to 0.8 g per kilogram of body weight per day for up to 5 years. The U.S. Food and Drug Administration (FDA) recently recognized creatine monohydrate as a safe ingredient (Generally Recognized as Safe, GRAS), which labels creatine as a non-toxic substance under the conditions of its intended use.

Sporadic case reports described in the literature have been refuted in well-controlled clinical studies showing that creatine does not increase the incidence of distress, musculoskeletal injuries, or dysfunction. Still, patients with renal impairment should not be treated with creatine unless careful analysis of the risk-benefit balance proves favorable.

#0328

04/11/2021

Love the new “no measurement” body fat calculator from Alan Aragon. Follows on perfectly from my last shared post because “abs don’t necessarily maketh the man (or woman)” 😂

28/10/2021

Such a relevant post. How you look doesn’t relate to your expertise or you as person; we can’t judge a person’s worth or value on looks. And talking about looks/physique so much of this is genetic some gifted soles can pop a six-pack without trying yet others (me included) can spend months doing countless ab exercises & on a restrictive diet yet get nothing more than a hint of an Ab & have no friends because you’ve become dull as dishwater!
Love what you’ve been given, work to your strengths & ignore those who tell you different! 💜

28/09/2021

Milk is one of the best & easiest foods for post exercise recovery containing protein, carbohydrates & contributing to rehydration. Save your money & instead of expensive supplements try a pint of the white stuff!

Milk recording. Every month we take a milk sample from every cow for analysis. From this we are able to not only know the quantity of milk that every cow produces, but also it’s composition including fat and protein content along with somatic cell counts which are an indication of milk quality and if the cows immunity is under pressure. We can also use these samples to run routine health screening for some issues. This data is then used to ensure the high health of our animals, and the highest quality of milk that we produce.
It’s often falsely reported by some online that milk contains all sorts of nasties from puss to hormones and antibiotics. These are all completely false. Not only is our milk tested monthly on an individual animal basis, but it’s also tested daily, every load that is collected, to ensure that quality levels are met and there are no traces of medicines. Should any load ever fail this, that would then be condemned and the farmer face severe consequences. As for hormone use, that is illegal in the UK and Europe and has been for as long as I have ever been involved in dairy!
The fact is, milk is one of the most nutritiously complete known to man. With the standards here in the UK, it is also one of the most with the highest . It’s no wonder it’s so highly regarded by dieticians, health workers and the medical fraternity.

04/08/2021

What we eat and the effects of healthy gut microbes impact far more than just digestion - they can even affect your brain so it makes sense to eat well & look after gut!! 🙌

Recent data suggest that the human body is not such a neatly self-sufficient island after all. It is more like a super-complex ecosystem containing trillions of bacteria and other microorganisms that inhabit all our surfaces; skin, mouth, sexual organs, ...