Posts tagged sports nutrition
AIS Sports Supplement Framework

Supplements are like the sprinkles on a cake.

They're one percenters that *may* glam up your performance a little bit, but on their own may not have that much an impact if you don't have a strong nutritional foundation to base it upon.

Whenever you are wondering if it's worth spending your hard earned cash on a supplement - take a moment to check out the AIS Sports Supplements Framework

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Do you need a protein supplement as a cyclist?

Do you need a protein supplement as a cyclist? Protein pancakes, protein brownies, protein popcorn… Protein intake is often overlooked by many of the athletes I work with. A question I am often asked is whether the protein you’re eating from real food good enough or do you need a protein supplement as well?

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High protein plant based diets for muscle growth and recovery

As long as your plant based or vegan diet is high in protein, it can be just as effective for muscle gain and recovery as a mixed diet. The key factor is that you need to eat enough plant protein overall spread out regularly throughout each meal to achieve at least 1.6g.kg.

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Supersapiens nutrition tips: What I learned from a month continuous glucose monitoring as a sports dietitian

Over the past month I have used Supersapiens continuous glucose monitor to learn what happens to my blood glucose levels so I can better advise my athletes using it. While running a busy sports nutrition clinic, I train an average 14h of cycling, 300km a week. Here’s what I learned and the nutrition tips I recommend for anyone starting to use Supersapiens.

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Fuelling an Everesting Attempt

Thinking of doing an Everesting? Deciding to climb 8848m on the bike in one ride is no mean feat. Beyond the mental and physical challenge, ensuring that you are well fuelled and hydrated to support your efforts is a key factor in your success. Here's an insight into the nutrition planning that went behind fuelling an Everesting attempt for me.

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How to fuel for a long ride

Getting your nutrition right during long rides can be a tricky balancing act at times. Don’t eat enough and you might run out of energy and bonk, overeat and you could end up with stomach troubles. To make it more complicated, the more trained you are improves how efficient your body is at using fat stores as fuel. You may find you’ll be able to ride further without eating as much after a few years of cycling compared to when you first began.

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