4U Sports Nutrition

The hard part is over for this week.

As everyone knows, I am pro "food first" when it comes to nutrition, and utilising supplementation for specific needs and performance objectives. So, how do we reach these needs and with what foods? Carbohydrates ( Energy ) ... Whole grains, potatoes, brown & wild rice, fruits and vegetables Protein ( Muscle, Bone and Recovery ) Lean meats, poultry, fish, eggs, milk, yogurt, tofu, soy and quinoa Omega-3 ( Heart and Brain ) Fish, Eggs, spinach, red lentils, winter squash Calcium ( Bones) Dairy products, leafy greens, nuts and soya beans Vitamin-D ( Bones and Immunity ) Fish, oysters, caviar, Egg yolk, mushrooms Antioxidants (Oxidative Stress) Fruits and vegetables Have fun with your nutrition and don't be afraid to try new sources of vitamins, macros, micros or simply just taste bud pleasing foods.

Banana Benefits! We all love fruit.....but do you know the many advantages of bananas for athletes? 1. One medium banana contains 105kcal, 27g of carbs, 3g of dietary fiber and is a great source of potassium and vitamin B6.... 2.The antioxidant value is similar to kiwi or orange juice and is a fierce fighter against inflammation after heavy exertion. 3. Performance improvement equivalent to a 6% CHO sports drink within long duration training. 4. The mixture of glucose, fructose and sucrose is ideal for endurance athletes. 5. Ideal ripening for soluble sugar is at 21 days (with small brown spots) that will easily be easily digested. See more

Athletic & Vegan? No proteins? More athletes have sourced their nutrition to whole and vegan products without affecting their energy levels and recuperation. Proteins are made up of amino acids, of which there are nine that human adults need in their diet. These are leucine, isoleucine, histidine, valine, threonine, methionine, phenylalanine, tryptophan, and lysine. However, there are 20 amino acids found in protein. The remaining 11 are deemed as non-essential.... Being vegan doesn’t mean that complete proteins are not consumed, it just means that balancing the diet is a little morewell.detailed. Nuts, Seeds, And Nut Butters Easily available. Easy to snack or spread on toast. High protein levels. Tofu Soybean tofu contains 9 essential amino acids. Beans and Legumes High in fiber and Vitamin B. Versatile for recipes or snacks. Have fun with food and don’t be afraid to try something new!

Fruit Supplements are effective in muscle reparation. Muscle repair Inflammatory response Oxidative stress... Antioxident capacity Perceived muscle soreness Muscular force production The findings demonstrate the benefits of administering fruit supplementation to: 1. Accelerate recovery following exercises that are prone to cause muscle damage. 2. Enhance athletic preparation between training sessions. 3. Optimise training quality. So stock up on cherries, watermelon, grapefruit, black current, pomegranate, berries and banana!

BCAAs and Whey Protein Now for those that know how I work, you know that I prefer to eat than drink my nutritional needs. But what if we need a boost? Supplementation is not all that bad. It all depends of your specific needs. Your body is a machine, therefore, needs fuel and with busy lifestyles, is not always easy to consume the required amount of fuel. If you are unsure, see a nutritionist! There are many questions regarding the "right" supplements. I will explain the ...Continue reading

SOURCES OF PROTEIN High Biological Value- When a protein contains the essential amino acids in a proportion similar to that required by humans. Low Biological Value: when the protein is missing one or more essential amino acids are scarce.... PROTEIN REQUIREMENTS Protein needs of athletes and regular exercisers are higher than those of average individual. Protein needs also differ depending on aims and type of sport.

A quick and easy pad thaï! Added some sesame seeds and chicken just for fun. Click below for the recipe! https://www.delish.com//recip/a53823/easy-pad-thai-recipe/

It is extremely hot out there guys! Don't forget to hydrate!It is extremely hot out there guys! Don't forget to hydrate!

Why are carbs important in an athletes nutrition? Glucose molecules are stored in the liver and muscles to be used for fuel, especially during physical activity. Carbohydrates improve athletic performance by delaying fatigue and allowing an athlete to compete at higher levels for longer. Nutrients, such as fat or muscle protein, are utilized to make energy. Don't be afraid of that potato!