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 Welcome to Wicklow Triathlon Club
 Tuesday, February 09 2010 @ 01:04 AM GMT Standard Time

Magnesium and Exercise - part II

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Friday, February 15 2008 @ 08:24 AM GMT Standard Time
Contributed by: Secretary
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Nutrition

Magnesium and Exercise - part II

General Requirements for Magnesium:

When we think of nutrient requirements it is easy to assume that we are getting sufficient amounts if we adhere to the RDA's (recommended daily amounts). However, RDA's nutrient intake guidlelines simply refer to the amount of a nutrient you require to prevent symptoms of deficiency. They do not recommend levels for optimal health and vitality. RDA's were the standard measurement from the 1940's to 1989. This system is now replaced by the Dietary Reference Intake (DRI), and although it is the language of mainly academic research scientists, nutritionists, and nutritional therapists, it is yet to become a household word. RDA's still exist, and with limits set so low it is very likely that most of us fail to obtain sufficient amount of magnesium to achieve optimal health.

Read on for more info:

 
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Magnesium and Exercise - what do athletes need to know?

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Monday, January 28 2008 @ 01:34 PM GMT Standard Time
Contributed by: Secretary
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Nutrition

 

 

 

 

Magnesium, exercise and athletes – what you need to know, by our very own Sinead Rowland.

Do you ever get cramp, engage in intense or prolonged training/racing,need to check that your diet is supporting your training? Then read on.

 
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Nine Step Programme to taking control of your health. Week 4

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Thursday, February 15 2007 @ 07:00 AM GMT Standard Time
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Nutritionby Sinead Rowland: Nutritional Therapy is the application of nutrition and health science to enable individuals to optimise their health potential.It can help alleviate a wide range of conditions and it assists in the recovery in many ill-health situations. This thread endeavours to outline a safe, manageable and sustainable plan to increase your energy levels, balance blood sugar levels and loose any excess weight. Read on for more on your EFA's.
 
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Nine Step Programme to taking control of your health. Week 3

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Thursday, February 08 2007 @ 07:00 AM GMT Standard Time
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Nutritionby Sinead Rowland. Nutritional Therapy is the application of nutrition and health science to enable individuals to optimise their health potential.It can help alleviate a wide range of conditions and it assists in the recovery in many ill-health situations. This thread endeavours to outline a safe, manageable and sustainable plan to increase your energy levels, balance blood sugar levels and loose any excess weight. Read on for uur daily proteins ..to eat or not to eat!
 
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Nine Step Programme to taking control of your health. Week 2

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Thursday, February 01 2007 @ 07:00 AM GMT Standard Time
Contributed by: Anonymous
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Nutritionby Sinead Rowland... Our Nine Steps Nutrition continued. Nutritional Therapy is the application of nutrition and health science to enable individuals to optimise their health potential.It can help alleviate a wide range of conditions and it assists in the recovery in many ill-health situations. This thread endeavours to outline a safe, manageable and sustainable plan to increase your energy levels, balance blood sugar levels and loose any excess weight. Read on for Week 2... Eliminate sugar and refined carbohydrates, Adding protein to each meal.
 
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Nine Step Programme to taking control of your health. Week 1

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Thursday, January 25 2007 @ 10:21 AM GMT Standard Time
Contributed by: Anonymous
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Nutritionby Sinead Rowland: With much welcome debate on diets, weight loss and what is and is not healthy food these days I am writing a thread on some of these issues based on my own experience and study.
I am in my final year of Nutritional Therapy, with the Irish Institute of Nutrition & Health. Nutritional Therapy is the application of nutrition and health science to enable individuals to optimise their health potential.It can help alleviate a wide range of conditions and it assists in the recovery in many ill-health situations. This thread endeavours to outline a safe, manageable and sustainable plan to increase your energy levels, balance blood sugar levels and loose any excess weight. Read on for more
 
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CYCLING NUTRITION MISTAKES MANY CYCLISTS MAKE:

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Wednesday, January 17 2007 @ 08:54 AM GMT Standard Time
Contributed by: Anonymous
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NutritionThe nutrition information below is all taken from http://www.cyclo-core.com/
MISTAKE 1: Over-consumption of Carbohydrates & Sugar!
There is no faster way to kill your metabolism and shut down the use of body-fat for energy then over-consuming carbs! YES, we need carbs to perform, but many of us are eating enough carbs to fuel a Tour de France effort and only
riding 50-100 miles a week at best! You must begin to pay more attention to how many carbs and how much sugar you are consuming! Read the labels
and try trimming your carbs in the late afternoon, and especially right before you ride and before sleep! Carbs should be highest at breakfast and post-ride! Use quality, high nutritient density carbs only! Not sugars! Only increase carbs as training volume and intensity goes up! Balance your meals with more protein and healthy fats like olive oil or flax.
MISTAKE 2: Under-consumption of Healthy Protein & Fats
This is in direct relation to mistake 1. If you are overeating carbs, that usually means your under-eating protein and healthy fat. Endless amounts of pasta, rice and cereals without balanced protein and fat will leave you weak, slow and packing on the saddlebags! NO, you don't have to eat meat or slug down the 'Rocky 6-egg breakfast', BUT you do need to work on adding in more protein to fuel your metabolism, stimulate muscle recovery and perpetuate fat-loss. Try adding in more legumes, eggs, cottage cheese, and other low sugar protein sources and get the sugar and junk out! Try adding in a serving of flax oil to your breakfast and using more olive oil with meals. Adding in more protein to your day is not as hard as you think, you just have to have the right plan and ideas of how and what to add.
 
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Nutrition Seminar Handouts

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Sunday, December 10 2006 @ 04:17 PM GMT Standard Time
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Nutrition

For those who missed the Nutrition Seminar on Saturday 9th Dec, or who didn't get the handouts, click on the handout below

Metabolic Typing Questionaire

Metabolic Handout

 
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