Posted: 23 Jan

I have been working with membership group this week teaching them about the essential nutrients an endurance athlete needs to stay healthy and avoid injury. We covered carbohydrates, proteins, fats, vitamins and minerals and water. One of the questions I got asked was about vitamins and minerals and if there were certain ones which were particularly useful to an endurance

Posted: 16 Jan

We all think we eat more healthily than we do. The phrase “You are what you eat” may be an over used cliche but it is especially relevant to endurance athletes.

Endurance athletes need to eat to support their body through training and racing. Day to day eating habits will either support or sabotage you results. Eating for performance is so

Posted: 9 Jan

Happy New Year and welcome to 2017.

By now I expect many of you have planned which events you are going to be competing in throughout the year. Some of you may have chosen events that you competed in last year and you want to improve your personal best this year. Some of you may never have done an endurance event

Posted: 12 Dec

Over the last few weeks, we have been looking at how getting leaner and lighter will make a real difference to your race results. We have also looked at the pitfalls of traditional dieting for endurance athletes who have different energy and nutrient requirements to people who are more sedentary as well the factors which might influence your ability to

Posted: 5 Dec

One of the questions I frequently get asked by endurance athletes is ‘What ratio of carbohydrates:proteins:fats should I eat for maximum performance?’

It’s a good question and unfortunately there isn’t an exact depends.

Protein and fat need to be eaten to supply essential nutrients to the body. Carbohydrate however isn’t required to maintain a healthy body but it is useful to

Posted: 28 Nov

There are many factors at play when it comes to controlling your appetite. As an endurance athlete, you can eat the healthiest diet in the world and exercise frequently but if you still eat too much you won’t get to be as lean as you would like. This will affect your ability to reach your target body composition goals which

Posted: 20 Nov

Last week, I talked about the advantages of getting leaner and lowering your body fat percentage before the next race season. If you’re heavier than you should be with a higher body fat than you would like then you might decide to go on a weight loss diet.

The next question might then be “Which one do I choose?” Every year,

Posted: 14 Nov

Did you know that when researchers matched body fat percentages against finishing times in an Ironman triathlon, they found that the men and women with the leanest bodies i.e. the lowest body fat percentage, were also the fastest. Performance improves as body fat is lost because of gains in efficiency.


There are 3 main reasons;

If you are a