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My performance and muscle gain clients know all about this one! ~ If you want to get into the Muscle Club you need to come with the V.I.P. 's (Very important proteins) ~ Leucine is the essential amino acid which acts as the principle driver of muscle protein synthesis - the very thing we want from eating protein! ~ Reaching the leucine threshold of ~2.5g is usually possible by eating animal based proteins in the quantities outlined in the graphic!! 💪 ~ #muscleclub #mps #magic #muscle #musclefood #nutrition #protein

We've come a long way @dearbhail_lawless_ ~ 20kg lost but so much gained. ~ Such a huge milestone towards the end goal. ~ ❤️ P.s. That's my cake. #health #achievement

"Should I track my calories and macros?" ~ It's just not as simple as saying yes or no. ~ There are a lot of factors to consider, all of which stem from your own individual biology, environment and personality traits and extend to your needs and wants. ~ I always aim to improve my clients relationship and education around food choices to manage hunger, manage calories and enhance their lifestyle. ~ #tracking #nutrition #myfitnesspal #macros #biopsychosocial

Coming Through 🚅 #Repost @becscopeland • • • • • Been working with @aidan_mackey_health to drop down to the lower 49kg weight class for weightlifting. 3kg lost in four weeks and my strength is still up. Really looking forward to competing and eating all the donuts, pizzas and spice bags afterwards 🍩🍕🍟 ----------------------------------------- #weightlifting #olympicweightlifting #oly #makingweight #safe

Full Fat Dairy FTW 🐄 ~ Given that we know energy balance is the determimant of body fat stores, reducing the calorie density of our diet to promote a healthy body composition is by and large, the best thing to do for long term health. ⚖️ Knowing this, we can opt for low kcal, low fat versions of all varieties - having the choice is great as we can enjoy almost all of our favourite foods and still lose fat! 🍨 ~ But... Let's not lose the run of ourselves and completely forsake the benefits of whole food composition in our frenzy for calorie scrimping. ~ This yogurt tastes like a creamy cloud of goodness and it's likely a beneficial addition to a diet for long term health. ~ The fatty acid uniquely derived from whole-fat dairy known as trans-palmitoleate, is associated with higher HDL (good) cholesterol, lower blood triglycerides, lower total total:HDL Cholesterol, lower insulin resistance and substantially lower incidence of diabetes in a study of a cohort of 3'736 people from 1992 to 2006. (Mozafarrian et al., 2010) 🏥💓📋 ~ In another study by Ivey and colleagues (2011) yogurt consumption was inveresly correlated with carotid artery intima thickness (risk factor for cardiovascular disease) in 1080 elderly women. This is important information for our aging population. 👵🗝️👴 ~ I'm all for low fat dairy too, don't get me wrong, I eat a lot of 0% fat Greek yogurt, and recommend it as a low kcal source of protein for all of my clients that can tolerate it. We can, however, enjoy some whole, full fat foods before we go too far down the "how much stuff can I fit into my diet" rabbit hole - you might be surprisingly satisfied. ~ #dairy #healthyheart #elderly #diabetes #type2 #cardiovascular #longtermhealth #yogurt #creamy #fage #greekyogurt #wicklow #nutrition

Congratulations to Amy Wall. (@amywall56 ) ~ Working closely with Amy to help her come in to the @wako.kickboxing Junior World's at fighting weight was an absolute pleasure. ~ You should have seen the little dance I did in the kitchen when she messaged to say she won! Delighted for you Amy. ~ I will be working with Amy going forward to keep her nutrition where it needs to be for a champion. ~ #worldchamp #bray #wicklow #kickboxing #athlete #amhnutrition #healthfirst #nononsense

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