Cycling - Female - Gluten-free - Infographics - Mindset - Plant-based - Racing - Triathlon -
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.
Read MoreTaking on an Ironman triathlon with a 3.8Km swim, 180-Km bike and 42.2Km run is no mean feat.
Read MoreIn recent years I've seen a huge rise in the number of people choosing to adopt plant based diets. A common concern for people transitioning into a plant based lifestyle is how to ensure you get enough protein from plants. This post shares some of the best plant based sources of protein when following a plant based, vegetarian or vegan diet.
Read MoreIf you don't like meat or prefer to follow a plant based or vegetarian diet, getting enough iron from plant based sources can be difficult to achieve. Difficult, but not impossible. With some careful planning it is possible for vegetarians to use plant based foods to achieve their iron needs.
Read MoreHere's 3 key life lessons I've learnt this year.
Read MoreThinking 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.
Read MoreWhether due to a dairy intolerance, cows milk allergy or personal choice to follow a vegetarian or vegan lifestyle, getting enough calcium from plant based sources alone can be difficult to achieve. Difficult, but not impossible.
With some careful planning it is possible for vegetarians to use plant based sources of calcium to achieve their calcium needs.
Read MoreYou don't have to be an elite or professional athlete to benefit from nutrition support and advice. Here's 10 reasons why you should see a Sports Dietitian to get the most out of your cycling and triathlon training.
Read MoreHow many things are you currently trying to overhaul in your life?
Maybe it’s getting more sleep, stretching, strength, exercise or nutrition habits you want to work on. How many are you trying to change all at once?
All too often I see people trying to make too many changes at the same time and not being able to stick with them in the long term when life gets crazy.
Read More"I'm training all the time, but I'm not losing weight. Where am I going wrong?" Getting the right balance as an athlete can be a challenge when trying to improve body composition and your power to weight ratio.
Read MoreSome say you should always eat before a training session, others praise the benefits of fasted cardio. Is there a best approach and should you eat before training?
Read MoreOptimising your body composition to improve power-to-weight ratio is a common challenge faced by cyclists. Finding the balance is tricky. Here are some of my top weight loss tips for cyclists wanting to improve their body composition.
Read MoreOne of the first steps I have all clients do before we start working together is to complete a thorough food, mood and training diary of their current nutritional intake to establish a baseline.
Read MoreGetting 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.
Read MoreWhen measuring their body composition, many athletes are keen to know what their body fat percentage is (and how to reduce it). In my experience as a sports dietitian, body fat percentage is a waste of time when it comes to monitoring your body comp. Here's why.
Read MoreWorking as the sports nutritionist for Team Dimension Data, starting my private practice in Girona, taking part at the Giro d’Italia and collecting all of my Professional Doctorate data at the UCI World Cycling Championships in Harrogate, 2019 has been an intense whirlwind of a ride. Here's 3 key life lessons I've learnt this year.
Read MoreIf you follow a gluten free diet, what are your options when it comes for gluten free sports nutrition?
Read MoreFrom beginning a Professional Doctorate, moving countries, crewing with Race Across America and starting to work for a professional cycling team, 2018 has been a big one. Here's 3 key life lessons I've learnt in 2018.
Read MoreIn 2018 I was crew member during Race Across America with Cyclists Fighting Cancer. Here are my reflections on the things we learnt along the way.
Read MoreI don't know about you, but I feel like 2017 has been the year where I have grown and developed personally more than I have in the past 5 or 10 years combined. There have been huge challenges, successes and set backs. Here are a few of the key things I have learnt in 2017.
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