Vitamin E

Chemical name: tocopherol RDA: 10mg Top sources: wheatgerm oil, sunflower seeds, hazelnuts, almonds, pine nuts, sweet potato, avocado and spinach Absorption: helped by vitamin C and selenium Cautions: can affect blood clotting with high doses Role in sport: potential protective role against the damaging effects of free radicals induced by prolonged or eccentric exercise, but […]

Vitamin D

The sunshine vitamin. Chemical name: calciferol RDA: 10 micrograms Top sources: cod liver oil, herring, mackerel, sardines, trout, salmon, fresh tuna (all oily fish), eggs, cheddar cheese Absorption: enhanced by fat or oil, so most sources stated above will have good absorption rates Cautions: fat-soluble so excessive intakes will be stored Use in sport: low […]

Vitamin C

That well known vitamin and the reason we are told to eat our oranges. Chemical name: ascorbic acid RDA: 60mg Top sources: guava, blackcurrants, green pepper, broccoli, strawberries, papaya, kiwi fruit, oranges and cabbage Absorption: enhanced by bioflavonoids found in fruit and vegetables Cautions: mega-doses can cause diarrhoea Use in sport: studies are inconclusive regarding […]

Vitamin A

This week I’m going to do a series of posts on individual vitamins; covering uses, sources and recommended intakes. We will start right at the beginning, with vitamin A… Chemical name: retinol or beta-carotene RDA: 800 micrograms Top sources: calves liver, butter, egg yolk, cream cheese, oysters, whole milk, herring and mackerel Absorption: best with […]

A word on vitamins

As we go all too quickly into winter the amount of time we spend indoors inevitably goes up – and so does our risk of catching those pesky colds that hang around inside. Our immune systems are wonderful things when they are working correctly and there are things we can do with our diet to […]

A week of rugby

With a little break in the Accies rugby season, I thought I would share a few pointers I have been giving the players recently to keep them on form. Most of the players are following (hopefully!) a general meal plan with indications of what to eat and when during a typical training or gym day. […]

Energy-packed foods – dates

These guys have certainly got it right, although I really have to argue that they meant to add “sportswomen” too…. Dates are packed with natural sugars so are the perfect instant energy hit. They are high GI, which means that they cause an almost immediate but short-lived peak in blood glucose – ideal to get […]

Super salads

Yotam Ottolenghi is quickly becoming one of my favourite chefs and food writers. His solely vegetarian recipes are so different to your everyday but so easy at the same time – and he creates the most wonderful salads. Sun or snow (or horrible windy rain), salads can always be relied on to add a dose […]

Nutrition for runners

Saturday saw me back in the borders and giving a talk to the running club I used to train with as a youngster. The Gala Harriers hold their annual presentation night at this time of year and I was asked to come along to give a little sports nutrition advice. I kicked off with a […]

Sweet potato and squash soup

This is a cracking little winter warmer for all you soup lovers out there. It is high in antioxidants and fibre with a little spice to warm your cockles. Ingredients: 1 onion, diced 2 cloves of garlic, crushed whole 300g sweet potato, peeled and diced 300g butternut squash, peeled and diced 1 stock cube 2 […]