Super Recovery Shake

Super Recovery Shake 400ml fruit juice (best if you juiced your own fruit/veg) 1 Banana 1 cup frozen berries (or favourite fruits) 3 table spoons of polyjule/carbopro (or a plain maltodextrin) 3 tablespoons of whey protein concentrate 1 serving of greens supplement (vitalgreens, athletic greens or greens+) A couple of pinches of himalayan sea salt. […]

Could 2:1 Maltodextrin-Fructose be the cause of your race day nutritional woes?

As a coach I get asked about nutrition regularly and as an athlete I have had my fair share of race disappointments bought on by sub-optimal fuelling on race day. There seem to be many myths and obviously some great marketing around race week and race day fuelling and with the sizeable investments (time and […]

My New Nutritional Insurance Policy

We eat a seriously good diet. Sure, I am human and defintiely have my cheat meals (and at times cheat days) where I’ll eat some of the things that aren’t in my typical day to day, such as pasta, breads, some tasty pastry or more than one of my favourite micro brews. When I say […]

Possibly the most important 30 minutes

Are you neglecting possibly the biggest thing that will take your perfromances to the next level? The most important 30 minutes which needs to be included in your training time. I mean what gets scheduled gets done. I’m going to assume that you get the training done. Windy and wet outside… you jump on the trainer, […]

Pineapple Blast

1-2 Scoop of Whey Protein Isolate 1/2 cup fresh frozen Pineapple 1 cup Organic Milk (better if you can find RAW milk or a minimum grass fed cattle) // alternative is Almond Milk 1 cup filtered water 1 pich of Celtic or Himalyan Sea Salt Directions: Combine all ingredients in blender and blend on medium-high […]

Oats and Honey Protein Shake

1 – 2 scoops Vanilla Whey Protein Isolate 1/2 cup (dry measurement) Organic rolled oats 1 tbsp honey 1 cup Organic Milk (better if you can find RAW milk or a minimum grass fed cattle) // alternative is Almond Milk 1 pich of Celtic or Himalyan Sea Salt * Note since I don’t put fruit […]