Sports Nutrition: Weight loss or weight gain?

At some point in our lifetime, most of us will have been on a mission to either lose weight or gain weight. Whether your goal is to get bigger or smaller, combining diet with exercise will almost certainly improve the outcome! I’ve been told so many times that muscle weighs more than fat. No it doesn’t. 1kg of fat weighs the same as a 1kg of muscle which weighs the same as a 1kg of feathers. The difference is, 1kg of muscle is about half the size of 1kg of fat. That is why weighing yourself only tells you your weight, and your weight is just a very small part of the bigger health picture. “weighing scales are a poor indication of your health status” Weighing scales don’t tell you if your wei

Sports Nutrition: Drinks and Supplements....

Hydration Water accounts for 45-70% of your total body mass and adequate hydration is vital to your performance, recovery and indeed your general health! Whatever level of competition you compete at, and whatever your sport, you still need to be well-hydrated before, during and after exercise. Dehydration affects your mental as well as physical performance. Your brain is approximately 85% water and even mild dehydration will affect your concentration, alertness and motivation. So how do you know if you’re dehydrated? Everyone associates thirst with the need to drink more water, but thirst is a poor indicator of your hydration levels. If you wait until you're thirsty to drink and then stop dr

Sports Nutrition: Before, During and After....

When you eat, is second only to what you eat, in terms of its effect on your performance and your recovery. Three time zones are particularly important in terms of sports nutrition; the four hours leading up to your exercise, the exercise period itself and the two hours immediately after exercise. Yes, what you eat for the rest of the day is important, yes what you eat on your rest days is important, but to get the most out of the effort you put in, you must master your pre, during and post exercise nutrition. “Always aim for a full tank of energy before exercise” Before exercise There are many nutritional factors that can cause the early onset of fatigue and affect your performance. Many of

Sports Nutrition: Don't miss a trick!

Considering how seriously many people take their sport and how much they are willing to spend on new equipment in an attempt to etch out a little extra in performance, it’s surprising how little consideration the majority of sports men/women give to the food they eat, the amount they eat, and when they eat it! Even at professional and semi-professional level, numerous studies over the last decade have shown that many athletes overlook nutrition when analysing their performance and ways in which they can improve it. It’s probably easy for you to relate to the importance of good nutrition to endurance sports such as long distance running, or team sports such as rugby, but how many of the golfe

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