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Author Archive | Adrian Penzhorn

Granadilla butter

Granadilla Butter – RECIPE

This granadilla butter is another quick and easy staple to whip up over the weekend and stick in the fridge for the week ahead. It makes a super topping for my high protein banana bread or you can add it to your yoghurt or crackers as a snack to curb that sweet tooth. I have […]

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Nutrition for weight making sports

Nutrition for weight making. Boxing, wrestling, mixed martial arts and weight category physique athletes. Combat sport and physique athletes compete at specified weight categories often trying to weigh in at the maximum allowed weight in the lightest category they feel they can compete at. This is perceived to provide a benefit in competition. It is […]

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Orange, fennel, mint and spinach salad – RECIPE

I was recently developing some recipes for an athlete with quite a severe case of iron deficiency anemia. Naturally this meant finding iron rich foods and complimenting them with vitamin C sources to improve iron absorption. I like to advise vitamin C rich foods as opposed to a vitamin C supplement as going too high […]

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Sweat Testing

We are proud and excited to announce that we are now a testing partner to Precision Hydration. We have introduced sweat testing to our toolbox of assessments to help tailor your nutritional approach to training and racing. Sweat testing is a fairly novel approach to optimizing and individualising hydration strategies. It is gaining steam in […]

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DEXA Body Composition Scans

It is often referred to as the gold standard of body composition assessments. Dual Energy X-Ray Absorptiometry (DEXA) is the technology used to assess soft tissue and bone density. It is predominantly used to diagnose and monitor bone health issues such as osteoporosis but with the right application it can be used to assess body […]

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gut health

FODMAPS – possibly the cause of your unhappy gut

FODMAPS might be a funny sounding acronym but bloating, cramping, constipation, diarrhea and pain are no laughing matter. Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols is what the term stands for, essentially a group of undigested carbohydrates that produce gas after fermentation by gut bacteria leading to the irritable bowel like symptoms described above. These foods, if […]

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Gelatin C Jelly Shots

Quicker injury recovery with Jelly!

Gelatin-C I was following a sports nutrition conference in the UK recently and saw a few bits and pieces on some emerging research into soft tissue repair, reduced injury time and gelatin use. I was intrigued. We all know gelatin as the key ingredient in wobbling desserts like Jelly. Were hospitals on to something using […]

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Omega 3 fish cakes – (RECIPE)

A weekly target for omega 3 foods should be to consume two servings of oily fish. Many people do not, through habit, choice or lack of great recipes. This remedies the last issue. For a little more background on why we should be including omega 3 rich foods in our diet read here Each fish […]

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