Optimise your nutrition, for performance and for health

Tofu noodle bowl!!

This is a super simple quick meal, perfect for veggies/vegans. Tastes great and can be meal prepped in advance for busier days 🤝
Ingredients:
Firm Tofu
Tenderstem broccoli
Noodles of choice (udon noodles in the video)
Spring onion
Sesame oil

Sauce:
Soy sauce
Chilli oil
Peanut butter
Lime juice
Sesame oil

#noodlebowl #nutrition #endurance #nutritionist #triathlon #triathlete #vegan #easymeals #mealideas #healthyrecipes

Helping athletes is what we do best🤓🍎

#nutritionist #sportsnutrition #triathlon #triathlete #endurance #healthymeals #recipes #nutrition #triathlonnutrition

Thai red salmon curry🌶️

Ingredients:
-Salmon fillets
-Thai red curry paste
-Coconut milk
-Red pepper
-Cherry tomatoes
-Spring onion
-Coriander
- Sov sauce
- Fish sauce
Serve with rice or whatever you please

This is such a simple recipe and an easy winner for dinner times ☺️
#nutrition #recipe #thairedcurry #salmon #nutritionist #endurancenutrition #triathlon #triathlete #healthymeal #dinnerideas

Pre run fuel 🍯

The ideal amount of carbohydrates to eat before a run will depend on so many factors such as the runners training level, duration of the run, personal preference, body composition, time of day (if you’ve already eaten a carb dense meal recently) etc.

Starting a run with saturated glycogen stores either via a carb-dense meal hours beforehand or a top up primer snack ( like the ones in the video) will allow you to go for longer without needing to take on fuel during your run.
Our glycogen stores will last us 90-120minutes of hard activity. So as long as you’ve fuelled well beforehand you don’t need to take on fuel during your activity so long as it’s under 90mins. 🍌

Good examples of snacks to eat before a run:
-crumpet with honey
-jam bagel
-banana
-mini pancake
-pretzels
-fig rolls
-medjool dates
-orange juice
-square rice bar
-rice cake
-hot cross bun

Amounts: 1-4g of carbs per kg bodyweight in the 1-4hrs before getting started. 🏃🏼‍♀️✅

#athlete #endurance #nutrition #sportsnutrition #triathlonnutrition #triathlete #nutritionist #fuellingforperformance #carbohydrates #running #runningfuel

Struggle with overeating in the evenings?

Do you feel like as soon as the evening hits, you’re really hungry? want to indulge? often over eat in the form of snacks? Then feel overly guilty afterwards?

The common root of the problem here is under-fuelling and restricting yourself throughout the day⛽️❌

A lot of athletes aren’t actually aware of their energy needs and can be too focused on what they deem as ‘healthy eating’ rather than fuelling their body adequately. This results in rules being applied to certain foods/ food groups.

Learning to get rid of these rules and instead understand what your body needs to support your training and lifestyle will help you take control of your eating habits, feel fuller for longer and enhance your performance!

If you’re interested in having a chat with one of our qualified nutritionists / dieticians get in touch🤗

#nutrition #sportsnutrition #triathlon #triathlete #performancenutrition #triathlonnutrition #food #healthyeatinghabits #endurancenutrition #endurance

What a Nutritionist won’t do❌

As qualified nutritionists we won’t tell you to cut out food groups, never eat chocolate again, cut out alcohol, never allow you to eat a takeaway or judge your diet.
Our job is to inform you on your nutritional needs, help you develop a healthy relationship with food, get the most from your training by fuelling correctly, help with recovery from a nutritional perspective and much more! ✅

Our team at TEN have experience with a range of individuals and are qualified professionals in a number of areas, including eating disorders, endurance sports, team sports, young athletes, female athletes, weight loss, gut health, and scientific research to name a few.

If you think you’d benefit from nutrition support get in touch! 🚴‍♂️
#enduranceathlete #nutrition #triathlon #triathlete #nutritionist #weightloss #fuellingforperformance #triathlonnutrition #sportsnutrition

Triathlon is well known for being an expensive sport🚴‍♂️

Everyone is always wanting the best bike, the most aero helmet, new watches, fancy sunglasses, all of which look great! But the price tags soon add up.

Nutrition on the other hand isn’t something you can necessarily own or show off. Therefore it can be dismissed easily. However, we’d argue that nutrition is the 4th discipline to triathlon and having the education and knowledge to fuel your training is your ‘gear’.

Prioritising your nutrition is what will make you a great athlete. It’s not something you can buy in a show room but it will allow you to perform at your best.

So why not invest in a qualified nutrition coach to help make life easier for you?🧃
Drop us a message for more information on 1-1 coaching or booking a consultation 🤗

#triathlonnutrition #nutrition #triathlon #nutritionist #fuelyourbody #ironman #ironman #triathlon #running #triathlete

Listen up athletes!
Athletes, especially endurance, have much higher energy requirements than the general public.
🥨🥯🍭🧃
From energy gels, bagels, rice bars, jelly babies providing quick bursts of fuel for your ride to convenient protein yoghurts and bars aiding your recovery after a swim.
Processed foods offer precision nutrition, rapid replenishment, and extended shelf life. 🚴‍♀️

“ but you’re a Nutritionist you can’t promote processed foods!?”
Unfortunately with the amount of misinformation out there processed food often get a bad reputation. But for athletes, these can assist them in meeting their high energy needs by providing the fuel for exactly when they need it.

For many athletes, time is limited. Foods such as gels, sports drinks, gummies etc are efficient sources of necessary energy for long training sessions. But does this mean you should always use these options before training? No, you can also choose from dried fruits, a meal 2-3 hours before training, savoury pretzels and much more. 🥯

If you’re interested in Nutrition coaching and advise on correcting fuelling your training ? Get in touch 🤗

#endurance #triathlon #triathlete #nutrition #sportsnutrition #processedfood #fuelling #nutritionist