Nutrition Advice - Killary Gaelforce

Nutrition Advice

Are Your Snacks Letting You Down?

You have breakfast, lunch and dinner balanced and correct but are you falling down with your snacks?  We tend to focus on main meals when we are trying to manage our nutrition and then in between we are having soft drinks, a quick bar of chocolate or a packet of crisps.


Eating for Recovery. What does your body need to get back on track?

A big event can take a lot out of you.  Mentally and physically grueling, long endurance events test you to the limit.  Being physically fit and mentally ready are essential but what can you do to help your body recover in the hours and days after you’ve given it all you’ve got?


Is Your Balanced Diet Balanced?

There is the old joke that a balanced diet is a glass of wine in one hand and a slice of cake in the other… This perfectly reflects how many of us think about a “balanced” diet, if we think about it at all. 


Eating for Mental Performance

Physical training is essential for any endurance event but mental performance is what will get you through the toughest parts and the last few kilometers. 


Quick and Easy Protein Snacks

Focusing on fueling your body at meals is essential to getting the performance you want.  Balancing meals with quality protein and the right amount of carbs helps build and maintain muscle and supplies you with the calories you need to train and p


Training Through the Cold Weather: What to Eat for Immunity

Any cold gets better faster if you rest but a week of rest can really hurt your training goals.  Do what you can to keep your immune system at its healthiest by taking a look at what you eat. 


Beyond Calories: B vitamins and Energy

When it comes to exercise and fitness, the focus tends to be on protein first and everything else comes a distant second. Or third.  But, our micronutrients are just as important as our macros when it comes to performance and B vitamins are the on


Super Snacks – The foods to have with you

We take a look at some of the best snacks to have to hand – at your desk, in your kit pack, handbag or car.  Ready to give you the best nutrition to train, recover and excel.



Heading out training or racing this week? Find out the foods that could jeprodise your performance...Read on


Eating on the run – what to eat during a long event

Endurance races really are that: endurance.  It is the hope that gets you to sign up, the determination to do the training and the sheer grit to get you through to the finish. What you eat or drink during a long race will help keep fuel


Running for a Healty Heart

Being physically active is one of the most important things you can do for a healthy heart.  Getting regular exercise will help to lower blood pressure, improve cholesterol levels and reduce the narrowing of your arteries. 


All about Sugar: What you need to know

We have heard an awful lot about sugar recently, but is it really as bad as is claimed?  We take a look at some of the myths and truths of sugar and the foods to limit and to enjoy when it comes to negotiating a healthy diet.



Getting nutrition right for your next race should not be a guessing game - you need to plan ahead. Check out these 8 tips to keep you on schedule!


Power Breakfasts: Packing a Protein Punch

What makes a good breakfast? Need some variety? Check out these 5 Breakfasts to get you on the right track!


What’s the Fuss with Fats?

Coconut oil or olive? Butter or rapeseed oil? Eat avocados or limit them? Are nuts good or bad? Let's get some facts!




What are empty calories and what does this mean when I am trying to fuel my body?


How to maximise your recovery

A good training session will help you to build muscle and fitness as well as plan your race-day fuel and hydration strategies.  But what can you do after training to keep up the momentum?



Sports & Summer Salads

Salads, super foods, summer - 3 words for that fit well with your sports nutrition....and don't forget simple!


Vitamin D: More Than Just for Bones

Training for endurance? Find out why you need Vitamin D in your diet!


What to Eat Before Training

Fuelling your body in the right way means you have the energy you need to get going, the hydration needed to help avoid fatigue and the protein you need to help recover ready for the next session.


The 5 foods you need to include in your training schedule

Whether you are getting fit for the first time or building on a solid base, there are some key foods to include in any training programme...


Super Snacking

Always have a good snack to hand with these 6 Super Snack alternatives - Good snacks + good nourishment = achieving goals


Nutrition for Busy and Active Women

We look at the top five quick and easy things you can do to maximise your training and balance your nutrition.



So, you finally see the finish line. It seemed like it would never come. As you cross it you are ecstatic. “Yes, I finally did it”


Running on Strong Bones - "Them bones, them bones need......

For many athletes, sports nutrition is all about building and fuelling muscle.  Protein fat and carbs – all the macros – get a mention as well as some of vitamins involved in metabolism.  Bones tend to get less of a focus –


Fibre And Fitness

Why should we eat fibre? What foods contain large amounts of fibre? How much fibre should you aim to eat during a regular day? All your fibre questions answered in the one blog...


Looking For Advice On What To Eat & How Often When Adventure Racing?

Understanding what your body needs to fuel itself during an advenutre racde is critical and can be the difference between success and failure. We have developed some practicle advice for anybody looking for information on race nutrition


How is Your Hydration?

It is not just a case of drinking the odd glass of water.  You need to plan


Training for Gaelforce West?

Don't just look at training. You do need to look at what you eat in the months coming up to the race to make sure your body is ready to go on the day.


All Trained Out? Targeting vitamins & minerals

Is training getting harder instead of easier?  Diet can also have a real impact on how much