Sports Nutrition looking forward
Sports Nutrition The field of sports nutrition is vast. Personalised performance nutrition can be super confusing with so many options to choose from. This blog dives into the following: The basics for you to be optimal What is the ultimate approach Research and the future in sports nutrition It can be all too easy to get it wrong or spend a fortune on a quick fix, or several! I see this every day in my clinic and also when I provide nutritional advice to followers on my fitness friend Caroline Girvan’s Facebook page in my Sunday live 1-hour session. As I have been involved in the world of Nutrition and health for over 25 yrs, including successfully working with athletes for the commonwealth games and Olympics, I love looking forward to what new ideas are ahead. Sports Nutrition – First things first Some background advice on getting you optimized! No point in not having the basics nailed….So. Know that you have to adopt a balanced real food approach that is nutrient-rich, otherwise, you will be disappointed with the amount of training, supplements or protein powder you pack in. These alone will not fix your physique or do anything for your health. 80% of success IS nutrition but the biggest part of this is consistency – whether it is counting macros, intermittent fasting, keto, the cabbage soup or Atkins these are all names of various dietary restrictions either by changing timings, altering nutrient intake e.g. fats or increasing fluids to reduce hunger etc but all in all they point to a kcal deficit to be successful. Are they successful – Sadly not all, and if they are they are often short-lived. I see many many hundreds of desperately miserable people doing everything they can to follow these restrictions. They may start well and see some changes but when something is too difficult, things slip and the feeling of failure can occur. I am firmly against this as Yo-Yo -dieting decreases energy expenditure, increases energy intake, and impairs brain-periphery communication. The Ultimate sports nutrition approach What many people HATE me telling them AND what works for the majority for the longterm is. Clever intuitive eating It is important to get the right mindset for this. You need to know that your body is not determined by numbers but by genetics, emotions, your food and life choices and all these interact with your overall diet and health. Bizarrely the belief that “no pain no gain” and a strict impossible plan is the answer, pushing the responsibility to someone else -and how many times do I hear the list of people that one person has taken a plan from and when it doesn’t work – it all stops and food becomes the comforter again. It’s true if you are totally confused by the past 30 yrs of inaccurate nutritional info, being able to choose your own nutrient-rich meals, snacks, fluids, party foods etc that are not on a strict plan can be overwhelming. If this is you then it may be worth working with someone (a nutrition expert) for a while, just to make sure you know what is necessary for you and you are able to enjoy it for the long term. That’s what we love and are experts in! Training to see ripped muscles takes far longer for many than they anticipate. As a beginner hypertrophy (building muscle) can be more difficult to achieve as the body is making neural adaptations. Progress and increasing strength allows for muscular growth but it does take time and patience. And finally – sufficient fluid intake and the types consumed are definitely overlooked. Fluid and enough fluid is critical to prevent dehydration, overheating causing confusion, low energy, and mood change, and also if ongoing can link to constipation and kidney stones. The Future of Sports Nutrition Research So what’s out there? It’s always a buzz to know brand-new areas are emerging with exciting products. Companies are more and more using science to optimize performance and especially important post-COVID with the resurgence in exercise, the gym and the importance of getting and staying healthy. Muscle Mass Everyone wants to build muscle right? Well, when I was starting out 25yrs ago that was not the case and it used to be for a few men in the gym and for really beefing up it was just a select few bodybuilders in competitions! Now we know that building muscle at all stages of life is mega important. Research into the physiology of improving muscle mass and strength is massive! While protein is the most important in terms of dietary supplementation, other researched ingredients include nitrogen oxides, nitrates, and creatine and these are used by millions daily. Carnosine and beta-alanine are also on the radar in muscle physiology research and may certainly be in some of your cupboards already! Carnosine is a naturally forming dipeptide (two linking amino acids beta-alanine and histidine) specifically found in the tissues of the body when they are active. Carnosine is also located in the heart, brain, and other parts of the body and is known to improve muscle strength and performance during exercise. Beta-alanine is a naturally occurring amino acid that supports the synthesis of muscle carnosine in the body. It is known to delay the onset of muscle fatigue and failure and is found in foods such as certain meat turkey, chicken, beef, pork and fish. It combines with the amino acid histidine to form the dipeptide called carnosine. This helps delay the onset of lactic acid and muscle fatigue and failure while building endurance and improving recovery. Hydration We know water is the best fluid to drink before exercise. Drinking 2-3 litres per day depending on your requirements is perfect especially if your activity is less than one hour. However, if you exercise for longer an isotonic sports drink with carbohydrates and sodium, and possibly potassium, calcium, and magnesium before and during exercise can be beneficial. There are gazillions out there
Essential kitchen utensils for stress-free cooking
Whether your aim is to get healthy by ditching the processed meals in favour of home cooked goodness. Or you simply want to get more adventurous in the kitchen. The best place to start is with the right essential kitchen utensils. It has been said that ‘a poor workman blames his tools’. So the easiest way to ensure your cooking process is as a stress-free and fast as possible is to ensure you are armed with the correct utensils. Here, we share our essential kitchen utensils that Gillian Killiner has personally used for several years and can promise will help ensure your cooking experience is a breeze. The aim to help get you healthier in the process! Measure it out Most recipes will include measurements for ingredients either in grams and ounces or millilitres and pints, not to mention tablespoons, teaspoon and dessertspoons, So a good place to start is with all the right measuring tools. I find the following set mega helpful with measuring oils, coffee, stock powder. Owning a set of weighing scales is a great start but for easy reading and accurate reading of wet and dry ingredients. Our favourite choice would be hassle-free electronic scales. You can add ingredients to the bowl, zero the scale and add again – super handy. You’ll also need a measuring jug or jugs. Choose with both the metric and imperial markings. measuring spoons are highly practical especially when using recipes from around the world. Essential kitchen utensils to chop With fresh cooking comes prep. This involves chopping so you’ll need good surfaces to chop food on, while keeping your kitchen surfaces scratch free. Chopping boards are necessary for this. Ideally, you should have separate boards to avoid cross-contamination between raw meat, poultry, seafood, and eggs. Thankfully, chopping boards range in price many are relatively cheap but if you invest in a good set they will last years. Graters & drainers A cheese grater isn’t just for grating cheese! It comes in so handy in the kitchen and can be used for grating things like garlic, ginger, fruit, vegetables, cheeses and even chocolate! You’ll also need a really good, sturdy colander, which can be used for draining foods such as wholemeal rice and pasta. as well as rinsing vegetables. The essential kitchen utensils -smaller tools It can be rather daunting when starting off as cooking requires many skills such as chopping, slicing, stirring, whisking and peeling. While none of these are difficult to do, having the correct tools like sharp knives are essential for speed and achieving the end result you desire. Again, each of these are readily available in the shops or online. They range from low cost to very expensive. Start off with a few and build your collection as your experience grows. This furi knife block was a personal purchase which I have been using for the past few years. They really do assist in all preping tasks. If you want to go BIG with an essential kitchen utensil! Not everyone likes being in the kitchen for hours. Time saving gadgets are a great way to cut down some of the work. I absolutely love my magimix and it was a personal purchase for me after many years of really, really wanting one. I have had it now for 10 years and it works like a dream when making soups, sauces, cakes etc. Storage saviours Finally you’ll need somewhere to store all your home cooked goods. This will keep them fresh as long as possible. Alternatively freeze so you can enjoy your hard work again at speed. Healthy eating requires a little planning so these boxes are a great way of storing any ingredients you’ve prepared in advance. Storage boxes are available in a range of sizes and styles so again, start with a few and add to your collection if you need to, a handy option is to clean out tubs that you buy food in and use these again – no cost and very effective. I do again have a set of storage containers and personally bought many years ago after I realised the risks of plastics, especially when heated or storing fats. They have been used over and over each day by all my family and far more durable than I imagined they would be. Definitely a little investment and making time to cook is the cornerstone to healthy eating. As experts in Diet and Nutrition for decades we know that pouring your money into quick fixes are not the answer – you need enjoyable nutrient rich meals and snacks lifelong. Our nutritional programmes are designed to help you. On-the-go While it isn’t an essential kitchen utensil, this is definitely one thing we’d recommend… A glass drinking bottle. These are great for helping you drink more water on-the-go. They are also useful for things like shakes, smoothies and even tea. We’d be lost without ours! The reason for using glass? Glass eliminates the leaching of chemicals you get from plastic bottles. Thus reducing health concerns and also ensures the water tastes great. Reusable glass bottles assists the environment and saves you a ton of money too. We would love to hear your top utensil choices and why. Visit our facebook page to share your thoughts and ideas. If you need help with putting together healthy ingredients then why not book an appointment here today. Need a recipe to get started? Check out our naughty but nice for special occasions, gluten free dairy free chocolate cake recipe here. If you are unsure of how to change your eating habits. Or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out more health and well-being choices specially selected for you on our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and
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