NZ Blackcurrants Pack a Performance Punch

Did you know that eating a handful of blackcurrants could improve your speed, endurance and recovery? New Zealand blackcurrants have gained attention because they appear to have unique health and performance properties not found in other fruits. Specific running and cycling benefits have been observed following blackcurrant ingestion, whereas performance improvements following intake of other … Continue reading NZ Blackcurrants Pack a Performance Punch

The Big Fat Chat – Part 2

Now it’s time to look at how fats fit into your diet as an endurance athlete. Let me get the scientific gobbledegook out of the way first. (If you missed Part 1, where I talk about the role of fat in sports performance, you can find it here.) Most of the fat found in your … Continue reading The Big Fat Chat – Part 2

The Big Fat Chat – Part 1

Fat has been blamed for a variety of health issues over the years and unfortunately the low-fat myth still persists. This is a misguided and outdated view, mostly based on the fact that fat is more calorie dense and easily eaten to excess. However, if you want to optimise your health and performance it’s essential … Continue reading The Big Fat Chat – Part 1

Protein and Peak Performance – Part 2

In Part 1 I established that there’s a benefit in eating more protein than the recommended daily allowance of 0.8 – 0.9 gram per day for general health maintenance. An athlete in regular endurance training should aim for a daily intake of between 1.2 grams and 1.8 grams daily – less when training volume and … Continue reading Protein and Peak Performance – Part 2

Protein and Peak Performance– Part 1

A lot is known about protein needs for strength and power athletes such as swimmers, gymnasts, track athletes and wrestlers. Lean muscle gain is a well-researched topic. There is less certainty about the amount of protein that will optimise training and performance for endurance athletes. This is because the primary emphasis for stamina-based sports is … Continue reading Protein and Peak Performance– Part 1

What You Need to Know About Antioxidants and Exercise – it might surprise you

When you exercise, your active muscles and organs produce molecules – one group of these are free radicals and reactive oxygen species. They have the potential to damage your cells, and they’re called pro-oxidants, or oxidants for short. In a healthy person, the body has its own supply of antioxidants that it uses to disarm … Continue reading What You Need to Know About Antioxidants and Exercise – it might surprise you

Power your Performance with Plants

I’m really excited to see that exercise nutrition is finally moving away from just talking about carbohydrates, protein and fats, and is now beginning to investigate the effect of overall eating habits on sport performance. Why does this matter? Because the daily food choices you make have a significant effect on your overall health. Being … Continue reading Power your Performance with Plants

Eat Right for Optimal Recovery

There are two main types of recovery for athletes. Firstly, the immediate recovery between There are two main types of recovery for athletes. Firstly, the immediate recovery between training sessions; secondly, the recovery reserve that gives you resilience and allows you to build on your training week after week, month after month. Eating the right … Continue reading Eat Right for Optimal Recovery

To blend or to fork your food – what’s best for health & energy?

I’ve been asked a few times recently whether smoothies are a better way to get vital nutrients and to promote good health, compared to eating well at each meal. The current blending trend with smoothies in bowls and toppings of ‘superfoods’ makes various claims such as improved digestion, increased vitamin and mineral absorption, quicker weight … Continue reading To blend or to fork your food – what’s best for health & energy?