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Connie Rose Nutrition

Sports Nutrition by Connie

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Connie Jones ANutr SENr

connierosenutrition

☀️Registered Performance Nutritionist
🥗 BSc, MSc
⚽️ ISAK, UKAD
🏃🏼‍♀️ Work with me ⤵️
Fuelling the Marathon 🏃🏼‍♀️🏃🏽‍ Fuelling the Marathon 🏃🏼‍♀️🏃🏽‍♂️ For everyone running the Manchester or London marathon, here is a breakdown on how to prepare for race day and fuel your race. #sports #marathon #marathontraining #marathonfuel #sportsnutrition #performance #performancenutrition #fuelledbyscience #fuelyourbody #running #runningmotivation
First quarter completed ✔️ Very busy few mon First quarter completed ✔️ Very busy few months and excited to see what’s to come next!
Nutritional Considerations for Endurance Athletes Nutritional Considerations for Endurance Athletes Training in the Heat ☀️🔥🏃🏼‍♀️ When the temps go up, your body works harder, so your nutrition and hydration need to keep up too! 💧 Hydration: Hot weather = more sweat = faster dehydration. Always have water on hand during sessions, you’ll need more fluid than you would in cooler months! ⚡️ Electrolytes: Sweat doesn’t just take water, it takes electrolytes too! For long sessions, add electrolytes to your water or fuel with a carb-electrolyte mix. 🍌 Carbohydrates: In the heat, your body increases its reliance on carbohydrates as fuel. Make sure you’re fuelled up before and during training to avoid early fatigue and depleting glycogen stores. #sportsnutrition #endurance #performance #sport #nutrition #running #supplements #hotweathertraining #trainsmart #endurancefuelled #sportsupplements #performancenutrition #fuelyourbody #nutritiontips✔️ #athletenutrition #eatforperformance
Get Your Gut Ready for Spring Marathons! Gastroin Get Your Gut Ready for Spring Marathons! Gastrointestinal issues are one of the most common challenges athletes face during endurance exercise, often worsened by consuming fuel mid-run. By training your gut, you can improve nutrient absorption, enhance gastric emptying, and reduce stomach discomfort—all of which can help boost your performance. Now’s the time to start! #sportsnutrition #performance #sport #nutrition #endurance #running #caffeine #supplements #sportsupplements #performancenutrition #marathons #londonmarathon #manchestermarathon
Fuelling your performance 🏃🏻‍♂️🏊🏻‍♀️🚴🏽‍♂️ When we do any sort of exercise our body requires energy to complete it. Especially when we are working at higher intensities our body relies on carbohydrates. Carbohydrates are broken down and eventually end up as glycogen, ready to be used when required. We store the majority of glycogen in our muscles but also store some in our liver. These stores can then be used during exercise for quick energy. Without fuelling we are failing to provide the body with the nutrients it needs, this can cause negative effects on performance, recovery and overall health. The most noticeable way in which you will know if you haven’t fuelled properly during exercise is the feeling of fatigue, and increased perception of effort. This is because your body won’t have enough glycogen to fuel the muscles, as well as potentially causing our blood glucose levels to drop, making us feel dizziness or shakiness throughout the exercise. If you don’t fuel your body adequately over a longer period of time it could lead to impaired immune function, increased risk of injury, hormonal imbalances and decreased bone health. #sportsnutrition #performance #sport #nutrition #endurance #running #supplements #sportsupplements #performancenutrition #fuelling #marathon #marathontrainingtips
Winter Trail Gaeaf 2025! My very first trail rac Winter Trail Gaeaf 2025! My very first trail race at Coed y Brenin 🏴󠁧󠁢󠁷󠁬󠁳󠁿! The course was 7 miles with about 1500ft of elevation gain. The route was beautiful, featuring a mix of terrains and some tough hills that definitely required a bit of walking to conquer. I’ll be focusing on hill training over the next few months to make those inclines feel a bit easier! On race morning, I fueled with easily digestible carbs and topped it off with a carb drink about 30-40 minutes before the start. During the race, I had a carb drink and sipped on it throughout. While the race length and time didn’t require much carb intake, small amounts can be beneficial to keep energy levels steady. Huge thanks to @run.cyb for hosting an amazing event and for the fantastic medal! #sportsnutrition #performance #running #nutrition #trailrunning #trail #trailrun #trailrunner #endurance #supplements #sportsupplements #performancenutrition #harrierrunning #soloman #peakperformance #sportsnutrition #performance #running #nutrition #trailrunning #trail #trailrun #trailrunner #endurance #supplements #sportsupplements #performancenutrition #harrierrunning #soloman #peakperformance
The 4 Rs of Recovery 🍝💤🥛 Proper recovery The 4 Rs of Recovery 🍝💤🥛 Proper recovery after exercise or intense physical activity is crucial for allowing the body to heal, repair, and optimise performance for future workouts or events. Here are the four key principles of recovery: Refuel: Exercise depletes glycogen stores, particularly in endurance sports, and it’s important to replenish these stores in time for your next workout. The recovery time needed depends on the type and intensity of exercise, as well as how much glycogen was used. The greater the depletion, the longer it will take to refuel. The first two hours after exercise are when glycogen replenishment is most rapid, so focus on refueling during this window if you have back-to-back training sessions. Aim for 1–1.2g of carbohydrates per kilogram of body weight per hour during the first 4 hours post-exercise. Repair: Muscles undergo damage during exercise, and they require protein to rebuild and repair. After a workout, it’s recommended to consume 20–40 grams of high-quality protein to kickstart muscle recovery. You should continue to consume protein every 3–4 hours after exercise to support ongoing muscle protein synthesis. Rehydrate: During exercise, fluid is lost through sweat, with more being lost in hot conditions. It’s essential to replace both water and electrolytes. While water and food can help replace fluids, if you don’t have the opportunity to eat, electrolyte drinks can also be useful. Aim to consume 1.25–1.5 times the amount of fluid lost during exercise to ensure proper hydration. Rest: Rest is as important as exercise and nutrition. Without sufficient rest, the risk of injury and burnout increases. Rest includes both sleep and designated recovery days. These periods allow the body to rebuild, recover, and adapt to training, ensuring that you’re ready for your next workout. #sports #sportsnutrition #performance #sport #nutrition #endurance #running #sportsupplements #recovery #sportsrecovery #performancenutrition
Mini Guide to Sodium Bicarbonate 🏃🏽‍♀️ Mini Guide to Sodium Bicarbonate 🏃🏽‍♀️🚣🏼🏊🏻‍♀️ Sodium bicarbonate has gained significant attention in the sports world in recent years due to its potential benefits for performance, particularly in activities requiring muscular endurance. Research suggests that it is most effective during high-intensity efforts lasting anywhere from 30 seconds to 12 minutes. There are various ways to take sodium bicarbonate, but it’s best to consult with a qualified professional to determine the right dosage. This is because, while it can enhance performance, incorrect dosing can lead to unwanted side effects that may actually hinder your results. Though side effects are common when supplementing with sodium bicarbonate, not everyone will experience them. The type, frequency, and severity of side effects can often be adjusted based on individual needs, making it important to personalise your approach. Additionally, sodium bicarbonate can be combined with other supplements like beta-alanine and creatine to create a synergistic effect, further enhancing performance. #sport #sportsnutrition #performance #performancenutrition #supplements #sportsscience #sportsupplements #nutrition #running #swim #rowing
Come on a 12km trail run with me 🏃🏼‍♀️ Come on a 12km trail run with me 🏃🏼‍♀️⛰️ Gorgeous day, catching Wales in all its glory ☀️🏴󠁧󠁢󠁷󠁬󠁳󠁿 #sports #running #trailrunning #endurance #wales #mountains #run #performance #sportsnutrition #shocks #harriertrailrunning #salomon
Supplements for Endurance Running🏃🏽‍♀️ Supplements for Endurance Running🏃🏽‍♀️🏃🏼‍♂️ There are several supplements commonly recommended for endurance runners, each with varying degrees of research backing their effectiveness. Incorporating these into your nutrition strategy may help improve performance and support your training goals. Caffeine: Caffeine is one of the most well-researched supplements for enhancing endurance performance. It works as an ergogenic aid by increasing alertness, improving fat utilisation, reducing perceived effort, and enhancing overall performance. While caffeine can be highly effective, it can also cause side effects, so it’s important to experiment with doses to find what works best for you. Carbohydrates: Carbohydrates are the most widely recognised supplement for improving endurance performance. By consuming carbohydrates during endurance events, you help spare glycogen stores, which increases your time to fatigue. This enables you to maintain peak performance throughout your event or training session. Probiotics: Probiotics are increasingly used by endurance athletes to help manage gastrointestinal (GI) distress, which can severely impact performance and increase the likelihood of a DNF (did not finish). Research has shown that probiotics can reduce the incidence and severity of GI symptoms during endurance events, like marathons. Although they don’t directly enhance performance, alleviating GI discomfort can indirectly improve your ability to race and train effectively. Nitrates: Nitrates are known to improve endurance by enhancing oxygen delivery to muscles and reducing the oxygen cost of exercise. This helps athletes maintain higher intensities for longer periods, delaying fatigue and improving performance during long-duration activities. Tart Cherry: While tart cherry doesn’t directly boost performance during exercise, it helps by reducing muscle soreness and improving sleep quality. These indirect benefits support faster recovery and allow athletes to train harder and recover more effectively between sessions. #sport #sportsnutrition #sportsperformance #performance #perfomancenutrition #nutrition #nutritionist #running #runner #run #endurance #caffeine
What Carbohydrates should I be Fueling with? 🍌🍬 The primary goal of consuming carbohydrates during endurance training or events is to delay fatigue by maintaining blood glucose levels and slowing the depletion of glycogen stores. The form in which we consume carbs doesn’t significantly affect the delivery of glucose to the bloodstream. Sports supplements, such as gels or chews, are convenient for consuming large amounts of carbs in a small volume, and they can be combined with hydration to help fuel performance. However, they can be expensive when used frequently in both training and races. Fortunately, everyday foods—not marketed as sports nutrition—can also be effective alternatives to carb supplements. Options like sweets, cereal bars, dried fruit, and bananas can provide a similar amount of carbs at a fraction of the cost. When using these foods, it’s important to consider their fiber content, as high fiber can increase the risk of gastrointestinal issues. These foods are often bulkier than sports supplements, so if you choose to fuel with them, it’s crucial to “train your gut” just as you would when using other carb sources, to ensure your digestive system adapts to the change in fuel. #sport #sportsnutrition #performance #performancenutrition #supplement #carbohydrates #running #endurance #nutrition #sports #energygel
Training / Competing at High Altitude and in Cold Training / Competing at High Altitude and in Cold Weather? ❄️⛷️ At elevations above 2000 meters, athletes are more likely to experience nausea and a loss of appetite, which can negatively affect training and performance. This is especially problematic for muscle glycogen storage, which is essential for high-intensity exercise. Research has shown that food and fluid intake can decrease by 10-50% at high altitude or in cold environments compared to sea level, potentially hindering both training adaptations and race-day performance. At high altitudes, the body uses carbohydrates more rapidly, which increases the risk of early fatigue. Additionally, the involuntary shivering induced by the central nervous system (CNS) increases muscle glycogen usage, further depleting energy stores. Hydration is another key consideration, as urine production tends to increase at higher altitudes. Combined with the risk of dehydration from inadequate fluid intake and sweat loss—often exacerbated by wearing heat-retaining clothing and carrying heavy gear—this can further reduce performance. The reduced oxygen levels at high altitudes also make maintaining optimal iron status crucial for endurance athletes. Training in these conditions can boost red blood cell concentration and improve the body’s oxygen-carrying capacity. However, this adaptation requires increased intake of key nutrients like iron, vitamin B12, vitamin C, and folic acid to support the production of red blood cells. Given the limited sunlight exposure at high altitudes, athletes should also consider vitamin D supplementation, especially for extended periods in these environments, to prevent deficiency and maintain overall health. To ensure adequate food and fluid intake at altitude, athletes should plan their nutrition carefully, opting for smaller, more frequent meals and drinks. This approach can help maintain energy levels and hydration throughout training and competition. #nutrition #sportsnutrition #endurance #athlete #sport #supplements #performance #sportsupplements #performancenutrition #ski #wintersport #altitude #snowboarding #endurance
Are you under fuelling? 🚴🏽‍♀️🥯 Und Are you under fuelling? 🚴🏽‍♀️🥯 Under-fuelling is a common issue for many athletes, particularly those in high power-to-weight ratio sports (like running and cycling), weight category sports, aesthetic sports, and young athletes, who are especially vulnerable to restrictive eating and under-fuelling. Under-fuelling, also known as Low Energy Availability (LEA), occurs when energy intake doesn’t meet the fuel demands of training and daily activities. LEA can be intentional, when reducing intake for weight loss, or unintentional, when training intensity increases without a corresponding increase in food intake. LEA is a key factor in a condition known as Relative Energy Deficiency in Sport (REDS), which, while more common in females, also affects males. When the body isn’t properly fuelled for the demands of training and daily life, it enters an energy-saving mode, reducing metabolic rate and essential functions. This is when signs of under-fuelling start to appear. Under-fuelling can occur over weeks or months and can have significant negative effects on health and performance. It may impair hormonal, immune, gastrointestinal, cardiovascular, and psychological functions, potentially leading to long-term issues like infertility, low bone mineral density, nutrient deficiencies, and disordered eating. LEA is preventable. Under-fuelling can happen unintentionally, especially if you’ve increased your training volume or started a hard training block. To avoid LEA, consider these steps: - Plan your meals - Ensure you’re consuming enough energy - Eat more on hard training days - Increase healthy fats (this boosts calories without adding food volume) - Have high-energy snacks between meals If you suspect you are under-fuelling, it’s important to increase food intake and reduce training volume. While this can be challenging, seeking advice from a trained professional can help you get back on track. #sports #sportsnutrition #nutrition #lowenergyavailability #fuelling #performancenutrition
Sports Drinks: What You Need to Know 🧃🥛 Wit Sports Drinks: What You Need to Know 🧃🥛 With so many sports drink options available, it’s important to understand which type best suits your needs. Sports drinks can be categorized into three main types: isotonic, hypertonic, and hypotonic, each serving a specific role in hydration and recovery. Isotonic Drinks Isotonic drinks are designed for athletes who need to replace fluids lost through sweat while also replenishing carbohydrates. They offer a balance of hydration and energy, making them ideal during moderate to intense exercise. Hypertonic Drinks Hypertonic drinks contain a higher concentration of carbohydrates and are best used after exercise for recovery. They are effective for replenishing glycogen stores but can be dehydrating if consumed in excess, so they’re not suitable for hydration during exercise. Hypotonic Drinks Hypotonic drinks have a lower concentration of carbohydrates and are absorbed quickly by the body. They are ideal for athletes who need to rehydrate quickly without the need for extra carbohydrates. These drinks are best for situations where fluid replacement is the priority, and additional energy isn’t necessary. Each type of drink serves a unique purpose, so choosing the right one depends on your specific activity and hydration needs. #nutrition #sports #sportsnutrition #performance #performancenutrition #drinks #sportdrink #exercise
What are multiple transportable carbohydrates? W What are multiple transportable carbohydrates? When researching carbohydrate supplements, you’ve likely come across the term “multiple transport carbohydrates” (MTC). Essentially, this means the product contains more than one type of carbohydrate, typically a combination of glucose/maltodextrin and fructose. If you’re planning to consume more than 60g of carbohydrates per hour during your race, MTCs become important. This is because the glucose transporters in your gut can become saturated, limiting your absorption to about 60g of glucose per hour. However, fructose uses a different transporter, so by combining glucose and fructose, you can enhance carbohydrate delivery to the muscles and optimize performance. Keep in mind, MTC products are only necessary if you’re aiming for more than 60g of carbs per hour, as they tend to be more expensive than single-carbohydrate options. Lastly, if you’re considering increasing your carbohydrate intake, it’s crucial to trial these products during training to ensure they work well for you before race day. #sport #sportsnutrition #performance #performancenutrition #endurance #fuelling #carbloading #nutrition
Fuelling For the Marathon 🏃🏽🏃🏼‍♀️🏃🏾‍♂️ We all understand the importance of fueling properly for a marathon. Without adequate nutrition, hitting the wall is a real risk, and your performance is likely to suffer as a result. Here are some basic guidelines for fueling before and during the race. Keep in mind that the timing of the event can influence your pre-race fueling strategy, so it’s crucial to practice your approach in the weeks leading up to race day. #sportsnutrition #sport #nutrition #performance #performancenutrition #endurance #marathon #fuelling #fuellingstrategy
Why should I fuel for the marathon?🏃🏼‍♀️🥯🏃🏽🧃 Ultimately, our goal is to complete the marathon while having the best possible experience, which certainly doesn’t include hitting the wall in the later stages of the race. However, this is a common challenge for many runners in long-distance events. The body only stores enough glycogen to fuel about 90-120 minutes of moderate-intensity aerobic exercise, which is insufficient for a marathon when racing at high intensities. To avoid hitting the wall and worst case scenario potentially ending up in the medical tent or having to DNF, fueling during the race is crucial. In addition to preventing the dreaded wall, maintaining adequate carbohydrate intake allows us to sustain higher intensities over this distance. At these intensities, the body will primarily use carbohydrates for fuel rather than fat. By supplementing with carbohydrates during the race, we spare glycogen and ensure a steady supply of plasma glucose to the working muscles, helping to meet the oxidation rates needed to sustain the required effort. #sportsnutrition #sport #nutrition #performance #performancenutrition #marathon #running #training #fuelling
Are my Drugs and Supplements Safe? 💊 As an eli Are my Drugs and Supplements Safe? 💊 As an elite athlete, you are accountable for every drug and supplement you consume, making it crucial to fully understand what you’re taking and to be able to recall every substance you’ve used. Here are six key factors to consider before trying a new drug or supplement. #sportsnutrition #antidoping #nutrition #supplements #athlete #eliteathlete #performance #performancenutrition #sport
The Influence of nutrition in sport and exercise 🏃🏼‍♀️🚴🏽‍♂️🏌🏻‍♀️⛹🏻 Many athletes understand that nutrition plays a key role in their performance, but often overlook the full range of ways it can impact their success. While most are aware that fueling the body is essential for optimal performance, many are unsure of how to do so effectively. Beyond fueling for sports, nutrition affects a variety of other factors that influence performance, with its importance varying across different sports. Failing to recognize the broader role of nutrition can ultimately hinder an athlete’s potential and performance outcomes. #sports #nutrition #performance #performancenutrition #fuelling #exercise
Caffeine and Sport Performance ☕️ Caffeine is Caffeine and Sport Performance ☕️ Caffeine is one of the most widely used ergogenic aids in sports and exercise due to its proven ability to enhance performance across various activities, as well as its accessibility for athletes. However, many people are unsure of the optimal amount of caffeine needed to experience its benefits or how much is too much, which could lead to side effects that undermine its positive effects on performance. If you plan to use caffeine during an event, particularly in endurance sports, it's important to trial your caffeine intake in training beforehand. This will help you gauge its effects and avoid any unpleasant surprises on race day. #sportsnutrition #sport #nutrition #performance #performancenutrition #caffeine #sportsupplements #supplements #athlete #endurance
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