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Recovery Nutrition for Swimming

By Sarah Duffield 8 days ago 658 Views

Swimmers are renowned for their high training volumes, typically training twice per day, and as a result have some of the highest energy expenditures of any athlete. From a nutrition perspective, this means that consuming enough calories (energy) is the most important factor for optimal performance.

5 tips for setting new year resolutions

By Shaun Stafford & Carly Newson 3 months ago 2638 Views No comments

It's a time of year that we're all setting goals for ourselves, take a look at Team ON's top tips for setting resolutions, and achieving them.

Stay on track over the festive period

By Carly Newson, Jenni Murphy, Shaun Stafford 3 months ago 2439 Views No comments

Christmas is that time of the year where even the most disciplined of people can lost track of their progress. To help you stay on track without missing out on all the festive fun, we’ve gathered 5 tips from our athletes that helps them stay on track and still enjoy time with family and friends.

Christmas Workout with Shaun Stafford

By Shaun Stafford 3 months ago 1935 Views No comments

This session is designed to build in intensity as it goes on adding an exercise to the circuit with each round!

Leinster Rugby: Recovery

By Team ON 6 months ago 19024 Views No comments

We visited Leinster Rugby, to find out the work that goes into ensuring the team are ready for action.

Running Late Doesn’t mean running on empty

By Team ON 6 months ago 3445 Views 1 comment

Learn more about why breakfast is considered the most important meal of the day, and how Optimum Nutrition are helping you to fuel your morning!

Gold Standard Workout Experience

By Team ON 9 months ago 5303 Views

Gold Standard Workout Experience with Shaun Stafford, Steve Cook, and Lilly Sabri.



Meet the Winners: Size & Strength

By Team ON 1 years ago 21547 Views

Congratulations to Brad Taylor, Richard Wharton, and Morgan Tattershall who have all received a personalised Training and Nutrition programme from Team On athlete Dom Heap to help them develop their size and strength.

Meet the Winners: Physique

By Team ON 1 years ago 5380 Views

Congratulations to Jason Comley, Emma Rawlinson, and Stephen Grigg; winners of the Meet the Expert Physique category. They each receive a personalised training and nutrition plan from Team ON athlete Daire Curley to help them set the gold standard.

Meet the Winners: Rugby

By Team ON 1 years ago 32153 Views

Congratulations to Matt Gunnell, Sam Montieri, and Matthew Chappell who have each won a personalised training and nutrition programme with Team ON athlete and former rugby professional Ian Kirke.

Meet the Winners: Weight Loss & General Fitness

By Team ON 1 years ago 4482 Views

Congratulations to Eve Daeche, James Stringer, and Nathan Prout who have each won a personalised training and nutrition programme with Team ON athlete Tim Chase.

Congratulations Robert Stevenson

By Team ON 1 years ago 4657 Views

PERSONAL TRAINER: Robert Stevenson

Robert is a Personal Trainer with an established business in Annalong, Northern Ireland. He specialises in 1-on-1 personal training and group training catering to sports groups, youth development, adults and older adults. He continues to grow within the industry through ongoing education and training.

7-day keep going exercise plan

By Team ON 1 years ago 5450 Views

A sample exercise plan for those ready to move to the next level of their fitness journey.

7-day get started exercise plan

By Team ON 1 years ago 3842 Views

Linda Illerstam's suggested exercise plan beginners


5 Quick Tips for Weight Loss

By Team ON 1 years ago 4198 Views

Team ON athlete Linda shares weight loss tips based on her personal experience.

Gold Standard Gainer Berry Blast Smoothie

By Team ON 1 years ago 8673 Views

Macros: 508 kcal, 56 g carbs, 30 g protein, 20 g fat

OPTI-LEAN™ Sample Meal Plan

By Team ON 1 years ago 10231 Views

Sample meal plan for a 5'4”, 65 kg female who exercises 4 times weekly and wants to lose 1 lb per week.

Gold Standard 100% Whey Chocolate Peanut Butter Cups

By Team ON 1 years ago 37983 Views

Macros: 1100 kcal, 32.7 g carbs, 69 g protein, 78 g fat

Gold Standard 100% Whey Strawberry Shortcake Overnight Oats

By Team ON 1 years ago 22137 Views

Macros: 645 kcal, 87 g carbs, 49 g protein, 14.3 g fat (makes two portions)

Gold Standard 100% Casein Vanilla Banana Yogurt

By Team ON 1 years ago 3950 Views

Macros: 266 kcal, 25.8 g carbs, 42 g protein, 0.5 g fat


Always ON

RSS Feed

Recovery Nutrition for Swimming

By Sarah Duffield 8 days ago 658 Views

Swimmers are renowned for their high training volumes, typically training twice per day, and as a result have some of the highest energy expenditures of any athlete. From a nutrition perspective, this means that consuming enough calories (energy) is the most important factor for optimal performance.

5 tips for setting new year resolutions

By Shaun Stafford & Carly Newson 3 months ago 2638 Views No comments

It's a time of year that we're all setting goals for ourselves, take a look at Team ON's top tips for setting resolutions, and achieving them.

Stay on track over the festive period

By Carly Newson, Jenni Murphy, Shaun Stafford 3 months ago 2439 Views No comments

Christmas is that time of the year where even the most disciplined of people can lost track of their progress. To help you stay on track without missing out on all the festive fun, we’ve gathered 5 tips from our athletes that helps them stay on track and still enjoy time with family and friends.

Christmas Workout with Shaun Stafford

By Shaun Stafford 3 months ago 1935 Views No comments

This session is designed to build in intensity as it goes on adding an exercise to the circuit with each round!

Leinster Rugby: Recovery

By Team ON 6 months ago 19024 Views No comments

We visited Leinster Rugby, to find out the work that goes into ensuring the team are ready for action.

Running Late Doesn’t mean running on empty

By Team ON 6 months ago 3445 Views 1 comment

Learn more about why breakfast is considered the most important meal of the day, and how Optimum Nutrition are helping you to fuel your morning!

Gold Standard Workout Experience

By Team ON 9 months ago 5303 Views

Gold Standard Workout Experience with Shaun Stafford, Steve Cook, and Lilly Sabri.



Meet the Winners: Size & Strength

By Team ON 1 years ago 21547 Views

Congratulations to Brad Taylor, Richard Wharton, and Morgan Tattershall who have all received a personalised Training and Nutrition programme from Team On athlete Dom Heap to help them develop their size and strength.

Meet the Winners: Physique

By Team ON 1 years ago 5380 Views

Congratulations to Jason Comley, Emma Rawlinson, and Stephen Grigg; winners of the Meet the Expert Physique category. They each receive a personalised training and nutrition plan from Team ON athlete Daire Curley to help them set the gold standard.

Meet the Winners: Rugby

By Team ON 1 years ago 32153 Views

Congratulations to Matt Gunnell, Sam Montieri, and Matthew Chappell who have each won a personalised training and nutrition programme with Team ON athlete and former rugby professional Ian Kirke.

Meet the Winners: Weight Loss & General Fitness

By Team ON 1 years ago 4482 Views

Congratulations to Eve Daeche, James Stringer, and Nathan Prout who have each won a personalised training and nutrition programme with Team ON athlete Tim Chase.

Congratulations Robert Stevenson

By Team ON 1 years ago 4657 Views

PERSONAL TRAINER: Robert Stevenson

Robert is a Personal Trainer with an established business in Annalong, Northern Ireland. He specialises in 1-on-1 personal training and group training catering to sports groups, youth development, adults and older adults. He continues to grow within the industry through ongoing education and training.

7-day keep going exercise plan

By Team ON 1 years ago 5450 Views

A sample exercise plan for those ready to move to the next level of their fitness journey.

7-day get started exercise plan

By Team ON 1 years ago 3842 Views

Linda Illerstam's suggested exercise plan beginners


5 Quick Tips for Weight Loss

By Team ON 1 years ago 4198 Views

Team ON athlete Linda shares weight loss tips based on her personal experience.

Gold Standard Gainer Berry Blast Smoothie

By Team ON 1 years ago 8673 Views

Macros: 508 kcal, 56 g carbs, 30 g protein, 20 g fat

OPTI-LEAN™ Sample Meal Plan

By Team ON 1 years ago 10231 Views

Sample meal plan for a 5'4”, 65 kg female who exercises 4 times weekly and wants to lose 1 lb per week.

Gold Standard 100% Whey Chocolate Peanut Butter Cups

By Team ON 1 years ago 37983 Views

Macros: 1100 kcal, 32.7 g carbs, 69 g protein, 78 g fat

Gold Standard 100% Whey Strawberry Shortcake Overnight Oats

By Team ON 1 years ago 22137 Views

Macros: 645 kcal, 87 g carbs, 49 g protein, 14.3 g fat (makes two portions)

Gold Standard 100% Casein Vanilla Banana Yogurt

By Team ON 1 years ago 3950 Views

Macros: 266 kcal, 25.8 g carbs, 42 g protein, 0.5 g fat


Sports Nutrition, Whey Protein, Supplements