Archive for the ‘Sport’ Category

Fish Oils and Being Physically Active

Tuesday, July 31st, 2012

Joint pain is not pleasant, and today, more and more people are beginning to suffer from joint pain at earlier ages than before. Active people, are complaining about sore, stiff and painful joints, and looking for a good natural relief from this discomfort. Fish oils are considered a dietary means of helping to deal with painful joint pain.


Why fish oil?

Well, fish oil contains EPA and DHA, commonly referred to as omega-3 fatty acids. Omega 3 has a number of beneficial effects on the body, including the joints. Omega-3 fatty acids have been shown to reduce inflammation by interfering with the production of inflammation-producing chemicals which stimulate pain nerves in the tissues. When you add these benefits to the others known to be associated with fish oil like lowering triglycerides, reducing the risk of blood clots, and benefiting both the heart and brain, there is no doubt that it is a beneficial joint supplements.


What foods contain omega 3?

Oily fish is the richest source of Omega 3. This includes salmon, mackerel, rainbow trout, fresh tuna, herring, shrimp, crab, sardines and pilchards. Weaker sources include flaxseed or linseed oil, rapeseed or canola oil, walnuts, and dark green vegetables.


How much should I eat?

2 portions of fish per week, at least one of which must be oily is sufficient for general health. This is equivalent to 500mg of Omega 3. 3-4 portions of oily fish, or 1000mg, is strongly recommended if you have heart disease or are at risk of heart disease.


Do I need a supplement?

You do not need a supplement if you are eating oily fish as recommended. If you dislike fish or have high requirements for omega 3, taking omega 3 in supplement form should be considered. There are many Omega 3 supplements on the market.

Change Your Life Bootcamp

Monday, May 23rd, 2011



Nutritional Concepts is proud to support this

8 Week Charity BOOTCAMP at Killerig Resort!!

  • Full weight loss & nutrition programme
  • Motivational support
  • Professional experienced instructors
  • Regular weigh-ins
  • Prizes for most weight lost & money collected.




Runner’s Diet

Monday, March 28th, 2011

Whether you have taken up running to lose weight, to improve fitness or to relieve stress, you will find that there are many benefits. When it comes to running, it is important to fill your body with a good quality diet that can help sustain your energy levels. It is important to eat a balanced diet that includes carbohydrate, protein and fat.


Carbohydrate foods help you maintain your energy during a run and they should be eaten both before and after. The highest quality carbohydrates are rich in fibre which helps to keep you feeling full. Carbohydrates to choose from include whole wheat pasta, potatoes, wholegrain rice and bread.


Protein is essential for muscle and satisfies hunger by providing a feeling of fullness. Quality sources of protein include skinless turkey and chicken, fish fillet, egg whites, low fat cheese, low fat yoghurt and skimmed/semi-skimmed milk.


While most runners are looking to cut out fat, it is important to remember that you need to include some fat in your diet. However, the fat should be of the healthy variety such as olive oil, unsalted nuts, avocados, sunflower seeds, light mayonnaise and fat-free salad dressings are good fat sources for runners.


In terms of an eating routine, it is better to eat smaller portions more often than larger portions three times a day. Also, remember to drink water regularly. Even if work or taking care of the kids makes breakfast a difficult time to sit down and eat, don’t go hungry. At the very least, eat some fruit on the move.

Good Sources of Energy for Sport

Monday, August 23rd, 2010

Carbohydrate is the most important fuel for energy, so you should eat lots of foods that are rich in starchy carbohydrates.

Many different foods contain carbohydrate. The richest sources of carbohydrate are bread, rice, pasta, cereals and potatoes, but other foods also contain useful amounts, such as: fruit, vegetables, beans, pulses, yoghurt and milk.

Carbohydrate is stored in the liver and muscles as glycogen, and if you get tired during your sport or activity, this might be because your glycogen stores are running low.

The more you exercise, the more carbohydrate you need. The actual amount you need depends upon the type of exercise you’re doing, the intensity, duration and frequency of the exercise, and your fitness level.

The bigger the glycogen stores in your muscles, the longer you can perform. So this is particularly important if you do an endurance sport such as marathon running or long distance cycling.

After exercise, your muscles can refuel their glycogen stores twice as fast as normal, so it’s important to eat foods containing carbohydrate soon after you have finished exercising.


Healthy Eating for Sport

Monday, August 9th, 2010

Eating a healthy balanced diet will provide you with all the nutrients you need to take part in your favourite sport or activity.

This means eating a wide variety of foods, see below for how to get the balance right.

If you take part in a sport regularly, perhaps you’re a member of a club or team, or a regular at your local gym, then the best way to get the most out of your sport is to:

  • drink plenty of fluids
  • eat plenty of fruit and vegetables
  • eat plenty of starchy foods (carbohydrate) to keep you going during exercise such as rice, bread, pasta (try to choose wholegrain varieties when you can) and potatoes.
  • eat some protein-rich foods such as meat, fish, eggs and pulses
  • have some milk and dairy foods
  • just eat a small amount of foods high in fat, salt and sugar
  • eat enough food for your level of activity. If you eat too little then you won’t be able to keep up your exercise levels

It is important to eat a variety of these foods to make sure we get all the nutrients our bodies need.

Timing of meals around workouts is just as important as what you eat if you want to keep your energy levels up. For the first two hours after exercise, muscles can refuel their glycogen stores twice as fast as normal so it’s important to eat carbohydrate-containing foods as soon as possible after a workout or exercise session.

See my next blog for more on starchy foods for exercise.