Diet & Nutrition

MAGNESIUM WHY HAS MY THERAPIST RECOMMENDED MAGNESIUM SUPPLEMENTATION? Magnesium is not often heard of as an important nutrient for health over others such as Iron, Calcium and Vitamin D. It is however used in more than 300 enzymes responsible for processes such as ATP energy production, blood glucose regulation, heart muscle activation, efficient bowel function […]

Nutrition for Acute Injury Recovery
10th April 2017

Nutrition for Acute Injury Recovery During an acute injury your body not only needs rest, ice, compression, elevation (RICE) but may also benefit from nutrients specific to tissue healing and inflammation. These can reduce the healing process that occurs following injury, also ensuring the damaged tissue repairs in the best way possible. Soft tissue injuries […]

G4 has recently teamed up with ZipVit to bring you the latest range of sports nutrition products. We are now offering a wide range of electrolyte drinks, protein recovery bars, energy bars, energy gels, and energy drinks in a variety of delicious flavours including bakewell tart, chocolate caramel and cherry. The Spanish Cycling Team, Team […]

Gluten Free Diets
30th September 2013

Gluten is a type of protein found in wheat and grains. Gluten is what helps dough maintain its elasticity and keep its shape. Some people have developed an allergic reaction or intolerance to gluten which can range from moderate symptoms to life threatening. Some people who are sensitive to gluten may experience bloating and abdominal […]

Calculating Your Daily Calorie Needs
30th September 2013

When planning your diet as an athlete, it is important to know how many calories you need to consume each day to meet your training demands, improve your performance and maintain good health. Taking in sufficient energy allows you to recover after training or competition, minimise levels of fatigue and prevent muscle loss. You can […]

Weight Loss: Diet & Exercise
20th September 2013

Your weight is dependent on the number of calories you consume and the number of calories that you expend. Your intake of calories comes from the food and drink you eat each day. Calories are burned by your metabolism, thermogenesis and physical activity. When your energy intake is equal to your energy expenditure then you […]

Empty Calorie Foods
20th September 2013

Empty calorie foods are types of foods that are high in calories but low in nutritional content. Eating too much of these foods can lead to obesity and even malnutrition as you are consuming calories but none of the important nutrients that your body needs to be healthy and efficient. Empty calorie foods can include […]

Protein & Exercise
10th September 2013

Protein is an essential nutrient in the diet. Typically 0.7g per kg bodyweight of protein per day is recommended to ensure you get enough in your diet. This intake increases for those people who exercise and varies for the type of exercise you are doing. Protein needs for endurance athletes are 1.2 -1.4 g/kg and […]

Joint Health
9th September 2013

Your joints are very important, and some changes to your diet can be a good way to improve your joint health. Foods high in antioxidants can help prevent damage to joints so make sure you consume fruits and vegetables that are high in vitamins A, C and E. Good sources of vitamin A include yellow […]

Antioxidants
29th August 2013

Antioxidants are compounds in the body that can have a protective function against diseases such as cancer and heart disease. The antioxidants work by neutralising damaging compounds in the body called free radicals. Free radicals are molecules with an unpaired electron which are produced naturally in the body as a side effect of energy production. […]

Beetroot Juice & Exercise
19th August 2013

Did you know that beetroot juice can be an ergogenic aid to your sporting performance? Beetroot juice is used by elite athletes, one of the main advocates being David Weir, the Paralympic gold medallist and London Marathon champion. The reason is that beetroot and beetroot juice are an excellent source of dietary nitrate which has […]

Sports Drinks
19th August 2013

Sports drinks can be an aid to any athlete looking to get an edge on their competitors or to get the best out of a training session. Studies have shown that sports drinks, when compared to water, can promote hydration and improve performance in intense and/or endurance based exercise such as cycling and running time […]

Omega 3
13th August 2013

If you are trying to lose weight or eat healthy, then you might think that cutting all fat out of your diet would be beneficial. However, fat is an essential part of our diet and some fats can have health consumption benefits. Below is a guideline to various fats that form part of our diet […]

Iron Supplementation
12th August 2013

For female athletes, iron deficiency is one thing that can have a negative impact on performance. An increase in blood loss, combined with training and a low dietary intake of iron can lead to fatigue, headaches and breathlessness during exercise. The RDA for iron for females is 14.8mg. Iron deficiency anaemia occurs when there is […]

Pre Workout Supplements
24th July 2013

Popular products for gym users are pre-workout supplements which can help give a boost to those who are looking to improve their session whilst they are in the gym. But what kind of things are in these supplements and are there any risks? Typically the pre-workout supplements are in powder form which are mixed with […]

Green Tea & Health
22nd July 2013

Originating in China, Green Tea is a very popular drink that is associated with a wide range of health benefits and has been used in Chinese medicine for thousands of years. The process of green tea involves steeping which is also known as brewing. Higher quality teas are steeped for less time and at cooler […]

Coconut Water & Exercise
18th July 2013

Coconut water is the clear water that is found in young, green coconuts. It is very different from, and shouldn’t be confused with coconut milk which is made from more mature coconuts and is high in fats and oils. Frequently used by athletes, coconut water can be used as a more natural alternative to sports […]

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