Pre-race nutrition tips for smashing a half marathon

I am doing my 2nd half marathon tomorrow and have been paying a bit closer attention to my nutrition than normal in the run-up to it to make sure I feel tip top going into the weekend. I’m usually able to run for about 2 hours without much of an energy top-up, just a couple […]

Beetroot juice and exercise

My final essay for my Sports Nutrition post-grad was on beetroot and sport performance, which turned out to be such an interesting topic. Everything in this field is relatively new and more and more research is being carried out all the time. Beetroot has long been a remedy for high blood pressure, with the elderly […]

The Scottish breakfast

Last week I was asked to contribute a little bit of nutritional information about the Scottish breakfast for an article in the Scottish Sun. It was a follow-up feature on the breakfast that the athletes at the Commonwealth Games are tucking in to (apparently!) and whether or not it will be doing any good. The […]

World Cup fever

The latest Guardian food article describes the types of foods that teams in the world cup are carting around with them from home. When travelling for competition, it is important that players are comfortable and their menus and food plans aren’t altered in the lead up to matches. The climate of Brazil will dictate food […]

So you wanna be a boxer?

Today I’m giving¬† a little talk to a group of young, up-and-coming boxers for the Institute of Sport. Boxing nutrition can be a dangerous game but gone are the days of boxers letting their weight shoot up between competitive bouts and paying little attention to their diet. As sports nutrition develops and athletes become more […]

Protein sources

I am writing a little nutrition presentation for the young dancers at the Edinburgh dance academy to give them a bit of in insight into keeping their bodies healthy. Although a lot of the session is on every day healthy eating, these girls are athletes, training for 8 hours a day and performing regularly. How […]

Hydration during cycling

With the Calendonia Etape looming, it’s time to think about packing and preparing for the event and part of this involves hydration. The bike holds 2 water bottles but how much should we be drinking? Guidelines for fluid ingestion during exercise highly recommend ingestion of fluid for exercise over 60 minutes. It is recommended that […]

Protein supplements

I’ve been studying protein for the last couple of days and wanted to share what I have learned. Here are my top 10 things to know about protein supplementation: 1) the essential amino acids leucine, isoleucine and valine make up the BCAAs found in many protein supplements 2) leucine is the amino acid most used […]

Hydration and sport performance

Today I’m studying hydration and I thought I’d share a few of the most important and interesting things: Sweating is good – it means that your body is thermoregulating properly, so the more sweat the better, all you need to do it make sure you replace the fluid lost afterwards When you are dehydrated, concentrate […]

Thought of the day – creatine

Creatine is (surprisingly) not just one of those supplements pushed by the media for supposedly¬†bulking up muscle. Hundreds of research papers show its success in improving recovery after high-intensity bursts of exercise and thus improving overall performance. Creatine helps to improve strength and muscle mass, particularly when combined with carbohydrate in the form of glucose […]