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Weight gain the right way

Kate Bennett
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Often nutrition, food and health blogs focus on weight loss. This is not surprising as the latest figures show upwards of 67% of our population is overweight or obese. But there are people who for various reasons need to gain weight–be it for sport, active youths or after being sick (this is often the case […]

Ignite your pre-season with the right fuel

rebel insider
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Getting the right grub before and after training is an underpinning factor to a solid season as FourFourTwo finds out thanks to Emma Stevenson. “In pre-season the key thing to focus on is your energy intake, because the expenditure in the amount of exercise being carried out dramatically increases,” said Emma Stevenson, director of the […]

Are you at risk for Female Athlete Triad syndrome?

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The syndrome striking female athletes Getting basic nutrition right can be hard enough as it is, but if you are an athlete, there are even more complex nutritional factors to consider like  food timing, eating around training, losing, gaining and maintaining weight, it can all get very hard. Being a female athlete adds another dimension […]

Do I need fuel during an endurance event?

Kate Bennett
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There is not one-size-fits-all when it comes to fuelling your body with fluid or food during an endurance event. Many factors can help determine what to do. It depends on the duration, type of event, access to fuel and how well trained you are. Research shows consuming approximately 30 grams of carbohydrates every 40-60 minutes […]

Recovery after an endurance event

Kate Bennett
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Food and fluid are a crucial component of the recovery stage, after exercise. After completing any physical activity your muscles need time to repair. The appropriate fuel for your body will allow for faster recovery, but also you feeling better during the process. The goal of the recovery period is to refuel your muscles glycogen […]

Race day recipes

Kate Bennett
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Many people ask me, “What is the number one food I should eat before a long run?” There are countless foods beneficial to runners and we can delve into that later, but the simple answer to this question is Carbohydrates or Glucose? All athletes, including runners, need glucose to fuel their body and provide the […]

Refuelling

Kate Bennett
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Refuelling Refuelling after a grueling session or a big game can sometimes be tough. Either you smashed yourself to your limits and you are too tired to make something to eat, or it could be the excitement after a fantastic game, and you have post-game jitters. No matter the case, refuelling is very important for […]

Fuelling for Performance

Kate Bennett
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When it comes to competition or game day, fuelling your body is very important! Not fuelling up is a little like driving a car with little or no petrol in the tank—it just does not work. So when do you eat, and what do you eat? Timing is everything. Food is only useful when it […]