Apex Nutrition Ltd

A big question I get is, what is a portion of fruit? Check out some of the ideas below and the corresponding portion sizes to help kickstart you getting your 5 day. Not big into fruit and veg, there’s many different ways to disguise it in food. Check out the day of eating below to spark some inspiration.

Good luck to Apex Members and everyone else taking part in the Dublin City Marathon tomorrow. Exciting moment for us and the team watching members improve their time and energy during the event and finish with new PB's.

Carb loading before Dublin Marathon? Here’s some foods that you might find helpful to include. We mainly want to include bland coloured carbs that are low in fibre to prevent any stomach issues with the quantity of carbs. For a marathon a carb load can fall between 8-12g of carbs per kg of bodyweight. This is a lot of carbs so make sure to practice this before race day.

Preparing for the Dublin marathon involves proper hydration and electrolyte balance. Keep your body fuelled throughout the race with a good mix of water and sports drinks. A lot of the time electrolyte usage can be a little much. We’ve included a look at some foods that already have these electrolytes available and tips on fluids.

This week we started our 6 Week Wellness Program with the Maryborough Hotel and Spa brining their clients, 6 weeks of nutritional guidance. We covered common challenges like cravings, protein intake, supplement advice this week when reaching out to their members.

This is part 2 of 2 in our Menopause series for World Menopause Day today. After working with many people in the area, we’ve seen some common obstacles. What’s important to note is that Weight Gain is not inevitable around menopause. Overall change in caloric needs don’t differ as much. Here are 3 tips to help: -Focus on high Fibre Meals, -Include a lean protein source in each meal, -Keep active: Resistance training is great for maintaining muscle mass at this time. Need some advice, reach out to us at Apex Nutrition: https://buff.ly/3U9ekbl

On the lead up to World Menopause Day on the 18th of Oct, we’ve put together outlining the importance of Nutrition at this time. Many people aren’t aware of the important of: -Bone Health -Calcium Intake -Vit D Intake The post below demonstrates the drop in bone mass in females at this stage of life. If peak bone mass is low before entering menopause it can leave people open to osteopenia and osteoporosis later in life. Getting adequate Calcium and Vit D can help build bones acting as a preventive measure.

Big Shoutout to Aine for reaching her first year at Apex Nutrition. Throuhgout this time she’s helped over 100 people achieve goals in weight loss and sports nutrition. Some notable mentions was the great work she has done in the area of GAA and Marathon Running. Really has shown her expertise in Nutrition over this time. Well done!

Part 3 and our final part of the supplement series. Vit D and Omega 3. Vit D: As it’s coming up to the winter months it’s important that the Irish public supplements with Vitamin D. It’s not a sunny country so aiming for 10-15ug/day for anyone that isn’t already deficient. Omega 3: As a population, we don’t usually get a lot of healthy fats. Omega 3 supplementation can help this. This is a great supplement for decreasing overall inflammation.

It’s world Mental Health Day today on the 10th of Oct. We decided to share some of the top tips in Nutrition that can help aid Mental Health. Vit D- In Ireland it’s important to start supplementing with Vitamin D from Halloween to St Paddy’s Day. It can be associated with improvements in mood. Sun exposure definitely helps my mood. Gut Health- A poor gut microbiome can be linked with poor mental health. The gut brain axis is such an important aspect of health. In order to look after the little gut bacteria we have, try get 25-30g of fibre daily to support the little guys. Healthy Fats: Omega 3’s are anti-inflammatory in the body so including 2 sources of fatty fish a week is a great way to get these benefits. Omega 3 also supports brain function.