As a sports dietitian, I am constantly on the lookout for strategies to optimize performance and support the health of athletes.  First and foremost, let's unpack what RED-S entails. Formerly known as the Female Athlete Triad, RED-S extends beyond female athletes and encompasses a spectrum of energy deficiency-related conditions affecting both men and women. It involves a mismatch between energy intake and expenditure, leading to disruptions in physiological processes, including hormonal, metabolic, and psychological functions. One of the primary goals in managing RED-S is to restor ..read more

Excess stomach fat not only affects our appearance but also poses serious health risks. It's important to adopt a holistic approach to reduce stomach fat, focusing on a healthy lifestyle rather than quick fixes. Cortisol, often referred to as the stress hormone, plays a significant role in fat storage, particularly around the abdomen. When we experience stress, cortisol levels rise, which can lead to increased appetite and cravings for high-calorie, sugary foods. Additionally, elevated cortisol levels promote the storage of visceral fat, the type of fat that accumulates around the organs in t ..read more

By Jenaed Brodell, UK's Leading Sports Dietitian Nutritionist As athletes, we are constantly pushing our bodies to achieve peak performance, and one often overlooked aspect of this journey is understanding our body's unique response to hydration needs. Sweating is a natural and essential process that helps regulate body temperature during physical activity. In this blog, we will delve into the crucial concept of sweat rate, why it matters, and how to calculate it to optimize your hydration strategy. The Science Behind Sweat: Sweating is the body's way of cooling down during exercise. As we eng ..read more

High cholesterol levels can pose a significant risk to heart health, increasing the likelihood of cardiovascular diseases. While medications play a role in managing cholesterol, adopting a heart-healthy diet is a key component of overall cholesterol management. In this blog post, we'll explore practical nutrition tips to help you make informed choices that support a healthy heart and manage high cholesterol levels. Cholesterol levels are typically measured in milligrams per deciliter (mg/dL) of blood and are categorized into different ranges. These levels can vary slightly based on individual ..read more

Welcome to a new year and a new opportunity to prioritize your health and well-being! If you're determined to make positive changes in 2024, starting with your snacking habits is a fantastic way to boost your overall health. We've compiled a list of 10 balanced snack options that not only taste delicious but also provide the essential nutrients your body needs. Let's dive into a healthier you with these revitalizing snack ideas. 1. Mixed Nuts and Dried Fruits: A Nutrient-Packed Powerhouse Kicking off our list is the classic combination of mixed nuts and dried fruits. Packed with a variety of ..read more

Running is not just a physical activity; it's a holistic experience that requires careful attention to nutrition, hydration, and overall well-being. Among the various tools at a runner's disposal, exercise gels have become increasingly popular for providing a quick and efficient source of energy during long runs. In the UK, several prominent brands offer a diverse range of exercise gels, each tailored to meet the specific needs of runners. In this blog, we'll explore practical examples of such brands, detailing their carbohydrate content and how to use them effectively. 1. SiS (Science in Spo ..read more

For runners, the quest for improved performance is a perpetual journey, and the secret weapon lies not only in training harder but also in fueling smarter. In this blog, we'll delve into the world of nutrition techniques designed to elevate your running game. Whether you're a seasoned marathoner or a weekend jogger, optimizing your nutrition can make a significant difference in your speed, endurance, and overall running performance. The Foundation – Understanding the Connection Between Nutrition and Running When it comes to running, what you eat is as crucial as how you train. Your nutrition d ..read more

Embarking on a journey to manage cholesterol involves more than just avoiding certain foods. In this detailed guide, our registered dietitians will provide you with an in-depth understanding of cholesterol, tips for a heart-healthy diet, and information on supplements that may aid in cholesterol management. Understanding Cholesterol Levels: Cholesterol levels are typically measured in milligrams per deciliter (mg/dL) of blood. The key components include: 1. Total Cholesterol: - Desirable: Below 200 mg/dL - Borderline High: 200-239 mg/dL - High: 240 mg/dL and above 2. LDL (Low-Density Lipoprote ..read more

In the pursuit of athletic prowess, many athletes focus solely on physical training, neglecting the integral role that holistic health plays in achieving peak performance. Holistic health emphasizes the interconnectedness of the mind, body, and spirit, recognizing that optimal athletic achievement involves more than just rigorous workouts. In this blog post, we explore how a holistic approach can elevate athletic performance, encompassing physical, mental, and emotional well-being. Nutrition as the Foundation Nutrition forms the cornerstone of any athlete's holistic health regimen. The body is ..read more

Welcome to Nutrition and Co, your go-to sports nutrition consultancy! In the dynamic world of athletics, achieving peak performance is not just about training hard—it's also about fueling your body optimally. In this blog post, we'll explore a critical aspect of sports nutrition: Relative Energy Deficiency in Sports (RED-S). Learn to recognize the signs and discover how our expert sports dietitians can help you overcome this challenge and enhance your athletic prowess. Understanding RED-S: Relative Energy Deficiency in Sports occurs when there's an imbalance between energy intake (food consume ..read more