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A sample exercise plan for those ready to move to the next level of their fitness journey.
Linda Illerstam's suggested exercise plan beginners
Team ON athlete Linda shares weight loss tips based on her personal experience.
Macros: 508 kcal, 56 g carbs, 30 g protein, 20 g fat
Sample meal plan for a 5'4”, 65 kg female who exercises 4 times weekly and wants to lose 1 lb per week.
Macros: 1100 kcal, 32.7 g carbs, 69 g protein, 78 g fat
Macros: 645 kcal, 87 g carbs, 49 g protein, 14.3 g fat (makes two portions)
Macros: 266 kcal, 25.8 g carbs, 42 g protein, 0.5 g fat
Saracens nutritionist George Morgan on energy restriction mid-season
Reduce your alcohol intake as it is high in energy contributing 7 kcal per gram. Alcohol can also have a negative impact on sleep which may have knock-on effect on your ability to gain muscle mass and recover.
Optimising body composition in season without compromising performance. Now the season is well underway our players are focusing on match day preparation, wellness and recovery. Every weekend they put their bodies through the rigors of match play and it can be hard to prioritise physical progression.
A perfect post-workout meal after a hard-training session.