Nu Performance

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Nu Performance, Nutritionist, Central & Western District.

Founded by Luke Davey, a high-performance specialist consultant with ten years experience, Nu Performance provides bespoke weight-loss, body composition and sports nutrition coaching.

30/05/2023

You’ve stuck to the plan, eaten well and trained hard all week to move yourself closer to your goal, then… boom! The weekend arrives with its social events in tow. The visual above shows how just 2-3 days of overconsuming can affect your body composition goals.

Here are two things to address to stay on track:

Have a plan: Social events can be challenging and come with various social pressures. Plan ahead by researching the menu options and selecting lighter calorie options, both for food and alcohol, if a night out is on the cards.

Get straight back on track: After enjoying yourself, don't let one day become two or three. It's important to return to your routine and healthy habits without delay. Doing so will help keep your average weekly calorie intake on point.

Remember, balance and consistency are key to achieving and maintaining your body composition goals. By planning ahead and getting back on track promptly, you can navigate social events while staying aligned with your overall objectives.

02/05/2023

“what is a calorie?” has the highest number of Google searches with over 3 million searches per month. In this ‘ask a nutritionist’ post, we aim to break it down as simply as possible.

WHAT IS A CALORIE?

Calories are units of measurement used to quantify the amount of energy in food and drinks. From a technical perspective, a calorie is defined as the amount of energy required to raise the temperature of one gram of water by one degree Celsius. This concept may be familiar to some people from their school science class, where they may have used a Bunsen burner to measure the heat energy required to raise the temperature of water by a certain amount.

WHY IS ITS FUNCTION IMPORTANT TO UNDERSTAND?

Simply put, calories are energy in food and drinks that our body needs to function. Consuming more calories than you expend will lead to weight gain, whilst consuming less calories than you need to fulfil essential bodily functions and movement demands will lead to weight loss.

I OFTEN SEE KILOCALORIES WRITTEN ON PACKAGING - WHAT ARE THEY?

A kilocalorie (kcal) is a unit of measurement used to describe the energy content of food and drinks. It is equal to 1,000 calories and is commonly used in nutrition and calorie counting. The term "calorie" is often used to mean kilocalorie, so when a food label says "100 calories", it actually means 100 kilocalories.

27/04/2023

Optimising pre, intra, and post-match nutrition is essential for success and maximizing performance in team sports. In my experience working with international rugby players, I've found that every athlete has their own individual preferences and fuelling strategies. Therefore, providing a wide variety of options is key to accommodating as many athletes as possible. In the locker room, it's essential to have the following nutrition options available:

Energy sources: A diverse range of carbohydrates, either in liquid or solid form, should be available to fuel athletes and maintain their energy levels during games and practices.

Hydration: Proper hydration is critical for peak performance. Providing electrolytes, fluids, and carbohydrate-electrolyte combinations can help athletes maintain hydration and energy levels.

Recovery: Fast-digesting protein sources, such as whey protein, can help repair muscle damage and replenish glycogen stores, enabling athletes to recover more quickly.

Caffeine: Depending on individual preferences, caffeine may be available on an individual basis and consumed as part of an agreed-upon strategy.

Overall, by providing a range of nutrition options, coaches and trainers can help athletes fuel their bodies effectively, perform at their best, and achieve their goals on the field. What are your locker room go-to's?

17/04/2023

Body weight is frequently used to gauge progress when working towards a specific body composition goal. Nevertheless, it is crucial to acknowledge that various external factors can influence body weight measurements, which may not accurately reflect actual fat loss or muscle gain. Consequently, relying exclusively on body weight as an indicator of progress can be misleading without proper context. In this post, we will delve into some of the factors that can impact body weight readings.

24/03/2023

Pre-cooling, per-cooling, and post-cooling are all techniques used by athletes to manage their body temperature during exercise and improve their athletic performance.

Pre-cooling: refers to the practice of lowering the body temperature before exercise. Pre-cooling has been shown to improve endurance performance, especially in hot and humid conditions by delaying the increase in core body temperature and reducing the perception of effort.

Per-cooling: involves the use of cooling strategies during exercise to help maintain core body temperature. Per-cooling can improve performance by reducing the physiological strain associated with exercise in hot and humid conditions, leading to improved endurance and time to exhaustion.

Post-cooling: refers to the practice of cooling down the body after exercise. Post-cooling can help to reduce inflammation, muscle soreness, and fatigue, leading to improved recovery and readiness for subsequent training or competition.

22/03/2023

🔥 READ THE FULL TRANSFORMATION PACKAGE TESTIMONIAL BELOW 🔥

I have been doing diets , loosing and gaining weight my whole life.

I started working with Luke Davey this year, and I have been seeing amazing results. But before I share my results, perhaps I should explain the process the support I got from working with Luke.

Luke, together with me provided with a training plan, helping me develop and educate myself - basically he is a believer of sustainable development and is helping me learn how to workout and accomplish my fitness goal by myself. He is always there to chat , reviews , answers my 1,000,000 text messages with a positive attitude ! I always feel like he is by my side.

As per nutrition, Luke has helped me step by step with a good plan that works for me . Explaining in a way that makes me understand the process and the reasoning behind everything he is doing. He chats with me on a weekly basis and answers my questions 24/7

Now that I shared the amazing journey and friendship with Luke - I can share my results:
I started with body weight of 114KG - and now *I am 92.4*

Because of his special approach and his goal to help me help myself and be independent- I trust that now I know how to do this. I got this. And thanks to him I know this change I made is for life. Thank you Luke.

09/03/2023

Carbohydrate mouth rinses is an advanced protocol which can be used to improve performance. Whilst carbohydrate ingestion is always preferable, this technique allows for an alternative approach to work around those who need to make weight for their sport or struggle with gastro-intestinal issues.

How does it work? Rinsing a high concentration carbohydrate solution is theorised to activate the oral CHO receptors that stimulate brain regions related to reward and pleasure, and thus reducing the perceived effort of the activity. These receptors appear to be especially responsive when low on endogenous glycogen stores.

Whilst carbohydrate ingestion should be you primary choice for fuelling, the mouth rinse provides an alternate solution for the correct circumstance.

Top tip: Make sure to trial this protocol in training before using it in competition.

02/03/2023

Vitamin-C supplementation is common practise for athletes around periods of heavy training or building up to competitions when immunity is particularly low. Whilst there is no evidence to suggest you can avoid colds completely, there is encouraging research to suggest doses of up to 2000mg can reduce duration of the common cold.

12/01/2023

As touched on previously, Nitrate Oxide has multiple health and performance-enhancing benefits including improving intermitent team sport performance. Luckily, there are lots of options to choose from that you can incorporate as a part of your balanced diet to help gain that competitive edge. In this post we’re offering up some of the most potent options.

24/12/2022

Big weekend coming up for Mr Clause as he attempts to fly around the world climbing up and down millions of chimneys and hauling sacks of presents. Not a challenge for the unfit or faint hearted!

Whilst he’ll be carb loading leading up
to the big day, it’s all of those snacks left for him combined with vigorous training that will determine whether he hits his personal best this Christmas.

In this post we explore the pros and cons of traditional endurance fuels that you can swap out for those cookies and help Santa get through the festive season unscathed.

19/12/2022

Let’s be honest, no one wants to track food intake over the holidays; however if you have a competition on the horizon or composition goals to hit (with some flexibility), these power plates are an easy guide on how to build you Christmas lunch and structure your intake.

09/12/2022

Does alcohol have an effect on performance and recovery?

With Christmas parties running simultaneously with sport fixtures and races this December, let’s explore the inevitable balance of alcohol consumption and sport performance.

The affects of alcohol on sport performance have been hotly debated for decades with, anecdotally, athletes claiming to have the ‘performance of a lifetime’ after a 10 pint bender the night before. When looking at the research from an acute performance perspective, only peak lower limb and peak power output seem to be affected — with all other physical traits seemingly not affected from baseline tests. In a team sport setting you would unlikely see the impact of this on performance, however, if you are competing in stop-watch sports, this is an important consideration.

Before you go wild this December, it is important to look at the effect on recovery and accumulation of balancing sport and training as well as regular social commitments over the festive period. Frequent alcohol consumption will reduce recovery due to reduced sleep quality and duration, as well as affecting a number of physiological and hormonal impacts explored in the infographic above. Typically described as ‘burning the candle at both ends’, binging on alcohol will likely lead to reduced performance and highly increase the risk of injury.

Address

Central & Western District

Telephone

+85266061976

Website

https://nuperformancecoaching.com/

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