Are Supplements Necessary?

Bianca Don

Are Supplements Necessary?Sports nutrition supplements should never take the place of good-quality foods that provide a range of nutrients. Wholefoods and their nutrients work synergistically within the body to provide a number of benefits that out-weigh those of supplements. E.g. a whey protein shake provides a good source of protein whereas lean beef provides a good source of protein, iron, zinc and Vitamin B12.For some athletes, supplements can complement a good-quality diet to help them achieve their body composition or performance goals, however they are more like ‘the icing on the cake’ or even the cherry on the very top!Athletes,...

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What are healthy fats and why should you eat them?

Bianca Don

Healthy fats have gained a huge following over recent years and for good reason! Fats should be an integral part of our diet as they serve a range of functions within the body such as: Producing hormones Effective absorption of fat-soluble vitamins A, E, D and K Producing healthy cell membranes Effective absorption of fat-soluble antioxidants such as lycopene (found in tomatoes) and beta-carotene (found in carrots) Fats also enable healthy communication around our bodies by keeping our cell membranes lovely and flexible. Nutritious fats are also known to have a positive effect on glowing skin, hair and nails while...

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The Importance of Spreading Protein Intake over the Day

Bianca Don

Traditionally many generations have grown up eating a high-carbohydrate breakfast of jam or marmalade on toast followed by a salad sandwich for lunch and only thinking about including a good quality source of protein at dinner time such as lamb, beef, chicken or fish. However, it’s now well known that protein has many benefits. Protein is a major macronutrient needed by the body as it forms body proteins that are needed to build muscle cells, cell membranes as well as act as enzymes and transport vehicles within the body. As protein can’t be stored in the body, the amount we...

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What is the Window of Opportunity?

Bianca Don

The window of opportunity is the time immediately following exercise when your body is primed to digest and utilise key nutrients to support an efficient recovery. Ensuring an optimal recovery involves refuelling, repairing and rehydrating, all of which needs to be considered when planning recovery foods and their timing. The major nutrients involved in the recovery process are carbohydrates and protein along with adequate fluid: Carbohydrates are our primary fuel source and many studies have found performance –enhancing benefits with an adequate carbohydrate intake. Carbohydrates are stored in our bodies as something called glycogen and we have enough stored glycogen...

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Trust your gut

Bianca Don

Why Probiotics are so important for your health. Our bodies are full of bacteria both good and bad. Some scientists have put the ratio of microbial cells outnumbering human cells by 10:1. We prefer to err on the side of caution and side with biologist Ron Milo from the Weizmann Institute of Science who estimates there are, on average, about 39 trillion bacterial cells living among 30 trillion human cells.Whatever the ratio, we know that ‘good bacteria’ especially gut bacteria is essential to maintain our health and our immune system. Our search for the best possible ‘active’ probiotic has led...

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High Performance fuel On the Run

Bianca Don

Athletes have much higher energy and nutrient requirements because they are not only feeding their bodies to perform in everyday life, but they are also fuelling their bodies to perform in their chosen sporting arena.  To perform optimally, athletes need to ensure they are consistently eating nutrient-dense wholefoods that provide carbohydrates for energy – especially for intense and prolonged exercise to enhance performance. Athletes also need a constant intake of quality protein throughout the day at both meals and snacks to provide much needed amino acids for muscle growth and repair.  Nutritious sources of fat are also important for athletes...

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