Tag

Matt Lovell

12/09/2016
, , , ,

Overtraining and how to prevent it

“Go hard or go home” is well known motivational phrase that you would hear countless of times. However, it is important to know when the right time go hard is and when it is the right time to go home. It is very easy to over train your body and not get the sufficient recovery time needed to ensure that your muscles properly grow and develop. Overtraining is linked with a number of factors such as immune suppression, glycogen depletion, performance incompetence, and negative impacts on mood. There are a... Read More

,

Protein intakes and timing

The Case for Quality Protein Supplements: Timing, Trauma and Quality To summarise the following article, The following considerations should be accounted for when considering protein intakes: 1) Timing is the most important determinant on sporting performance gains, rather than total intake. This highlights a useful role for supplementation. 2) Not all protein is equal: Protein quality determines the effect of protein 3) Sports where trauma, strength and endurance are considered in combination would theoretically increase protein demands further One of the major influences of protein metabolism is timing of dietary... Read More

, ,

Nutrition for Triathlon

Nutrition for Triathlon – a different spin for your wheels I’m always interested in way to maximize performance – and nutrition for endurance based sports is an area I really enjoy working in. I’ve helped some guys complete the marathon de sable, various stages of the tour de France, Triathletes and plenty of marathon based runners. These guys vary from competitive athletes to recreational runners – they are all after one thing, better performances. Once you start questioning them though they normally start complaining of other ailments, fatigue, excess body... Read More

Part 2 – Fat Loss Made easy

Flex; Maximising Performance whilst reducing body fat; eating in phases enhances anabolism and promotes fat loss, at the same time – learn how to achieve this and peak for competition In part 1 of this 3 part series, Matt Lovell gave you some guidelines around which to base you diet in order to maximise the potential for fat burning. In part 2 he goes on to describe how this works during a training week and daily schedule. These principles can then be adopted to allow peak performance for weekly team... Read More

GAA Match day guidelines

Practice all new nutritional strategies in training first gradually assessing tolerance and effectiveness Getting your nutrition right on match day alone will not make up for poor nutrition leading up to the match. Proper recovery from training and pre-match day eating habits are key. The art of entering an event fully prepared means enough energy has been consumed and is available for use.  Glycogen loading should have taken place over the preceding 48-72 hours (2-3 days). The athlete should not feel either hungry or full and be ready to take... Read More

Weight Loss – Meal Plan

MONDAY Breakfast 160g porridge, 4 strawberries and 7 blueberries Morning Snack Kinetica Protein Bar (Orange Flavour) Calories (per 60g bar): 205kcals Protein: 20g Carbohydrate: 19.2g Fat: 7.7g Toffee flavour also available PLUS Kinetica Fat Burner Tablets (x4) Lunch 1 chicken breast and roasted vegetables (40g butternut squash, 30g carrots, 40g parsnips) Post-Training Kinetica Recovery (Blackcurrant) Calories (based upon a 75g serving): 267kcals Protein: 24.8g Carbohydrate: 41.3g Fat: 0.3g Dinner 300g Spaghetti bolognaise with wholewheat pasta Evening Snack (if required) 10 strawberries with 20g Total 0% yoghurt Total calories (approx.) Calories:... Read More

Toning up – Meal Plan

MONDAY Breakfast Banana smoothie (made with 1 scoop of whey protein, 2 bananas, 125ml plain bio yoghurt, water to reach required consistency (approx. 250ml)) and 10 almonds PLUS Kinetica Fat Burner Tablets (x4) Mid-Morning Snack Kinetica Protein Bar (Orange Flavour) Calories (per 60g bar): 205kcals Protein: 20g Carbohydrate: 19.2g Fat: 7.7g Toffee flavour also available Lunch 220ml Tomato and basil soup Post Training Kinetica Recovery (Blackcurrant) Calories (based upon a 75g serving): 267kcals Protein: 24.8g Carbohydrate: 41.3g Fat: 0.3g Dinner 150g Chicken skewers and 100g brown rice Evening Snack (if... Read More

Bulking up – Meal Plan

MONDAY Breakfast 2 Poached egg, 2 grilled medium tomatoes & wholemeal toast Calories: 474kcals Protein: 24g Carbohydrate: 58g Fat: 18g Mid-Morning Snack Kinetica Weight Gainer (Strawberry) Calories (based around a 90g serving): 362kcals Protein: 31.7g Carbohydrate: 39.7g Fat: 8.5g Lunch 4 slices Smoked salmon, 1 112g tub cottage cheese, 1 avocado, 2 slices of burgen or granary bread Calories: approx. 665.27 kcal Protein: 38.22g Carbohydrate: 40.72g Fat: 39.94g Afternoon Snack/ Post Training Kinetica All in One Shake (Chocolate) Calories (based on 75g serving): 296kcal Protein: 35.8g Carbohydrate: 21.8g Total Fat:... Read More

Protein – Are you getting enough to get big?

‘How much protein should I be eating if I want to build muscle?’ It’ss one of the most common questions I get asked and the area where most people are going wrong in their attempts to build extra mass. In all probability you’re not eating as much as I would recommend. In all the years of working with over 500 professional rugby players I’ve only come across a handful who were eating as much as I advise. There are lots of MYTHS and UNTRUTH’s surrounding protein consumption one of the... Read More