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

Posted: 7 Nov

Our body is made up of around 66% water and maintaining this as well as your blood electrolyte balance is really important to maintain good health. Electrolytes are responsible for conducting electrical impulses in the nerves and muscles and include sodium, potassium, calcium, magnesium, and chloride. Maintaining Hydration and Electrolyte Balance is also critical to blood flow and therefore should

Posted: 31 Oct

Most of us are creatures of habit.

We all go into auto-pilot and buy the same foods from the same supermarket and prepare the same recipes over and over again. We get so comfortable in our ways that it can be hard to give up old habits even if they're doing us more harm than good. We grow accustomed to eating

Posted: 24 Oct

As the weather changes across the globe so does the fresh produce that is available. In today’s world, it is harder to know what in season because the supermarkets stock many products all year round. There are many benefits to your body from eating seasonally and it tastes so much better too. You only have to think about how amazing