Nutrition workshop, Scottish Swimming youth squad

Last weekend I jumped on the train to Aberdeen to deliver a sports nutrition workshop for the Scottish Swimming youth gold squad. 20 young swimmers from 14 clubs across the country attended the 2-day training camp at the Aberdeen sports village. The camp was centred around the upcoming competition at the Commonwealth Pool, Edinburgh in […]

Hitting your protein requirements

For the average (sedentary) person, hitting recommended daily protein intakes is relatively easy and requires little thought. Protein requirements for the average population are around 0.8g per kg body mass, achievable by some chicken in a sandwich at lunch and a meat-based evening meal. For those who train daily, have active jobs, or are looking […]

Yoga recommendations – Hot Yin

(picture from indabayoga.com) This week I tried something new at Meadowlark yoga studio – hot yin. After doing the 5×50 challenge, which consisted of 30 minutes of yoga every day for 50 days, I’ve got quite into the habit of doing yoga and I have already noticed positive changes in my flexibility in even the […]

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 […]

Netball

This morning I delivered some short sports nutrition talks to netball juniors for the Edinburgh Netball Association. It is great to see coaches focusing on different aspects of the game and giving the kids the opportunity to learn about nutrition for their sport. Netball, like many team sports, is intermittent and high-intensity and care should […]

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 […]

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 […]