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Target Nutrition | John O'Connor | Health & Performance Nutritionist

Health & Performance Nutritionist | Dingle County Kerry

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Your Evidence-Based Performance Nutrition Solution

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eBooks

New eBooks are coming soon to TargetNutrition.ie, packed with expert nutrition advice, meal plans, and delicious recipes. Designed to help you achieve your health and wellness goals, these guides will be your go-to resource for a healthier lifestyle.

Custom eBooks

Custom eBooks are coming soon to TargetNutrition.ie, offering personalized nutrition guides tailored to your unique dietary needs and goals. These eBooks will provide expert advice, meal plans, and recipes to help you achieve optimal health and wellness.

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🎯| 𝘼𝙞𝙢 𝙃𝙞𝙜𝙝𝙚𝙧, 𝙁𝙪𝙚𝙡 𝙎𝙢𝙖𝙧𝙩𝙚𝙧
Personalised nutrition for peak performance
🏐| Head of Nutrition @kerrygaa_official

𝐂𝐡𝐢𝐥𝐥𝐢 𝐏𝐫𝐚𝐰𝐧 𝐋

𝐂𝐡𝐢𝐥𝐥𝐢 𝐏𝐫𝐚𝐰𝐧 𝐋𝐢𝐧𝐠𝐮𝐢𝐧𝐞 🍴
Spice up your evening with our Chilli Prawn Linguine – a perfect blend of heat, zest, and fresh seafood goodness! 🌶️🔥
Perfect for seafood lovers who enjoy a touch of spice in their meals. Super quick & easy to make, you’d have it ready in no time 🤌🏻
🎯 𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬 🎯
3 Cloves of Garlic
1 Red Onion
10 Cherry Tomatoes
Large Handful of Spinach
340g Raw Jumbo Prawns
450g Cooked Linguine
Squeeze of Lemon
Sprinkle of Parsley
🎯 𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬 & 𝐌𝐚𝐜𝐫𝐨𝐬 🎯
540 Calories
39g Protein
73g Carbs
9g Fat
🎯 Serves 2 🎯
Get cooking & let us know what you think 👨‍🍳🌶️🍴
#nutrition #cooking #recipe

𝗛𝗬𝗥𝗢𝗫 𝗡𝗨𝗧𝗥𝗜𝗧𝗜𝗢𝗡 𝗦𝗘𝗥𝗜𝗘𝗦 ⚡️
Kicking off the 1st of 3 HYROX specific nutrition series;
𝙁𝙪𝙚𝙡𝙞𝙣𝙜 𝙁𝙤𝙧 𝙋𝙚𝙧𝙛𝙤𝙧𝙢𝙖𝙣𝙘𝙚 ⛽️🔋🥞
In HYROX, adequate fueling is just as crucial as strength & endurance, the right nutrition can make all the difference on race day 📈
Carbohydrates are essential as they supply energy to our working muscles to sustain high levels of power & stamina which reflects hugely on the demands of HYROX ⛽️
It’s recommended to consume 6-8g/kg of carbs within a 24-36 hour time frame prior to the race, this allows enough time to prepare & stock up on our essential energy needs 🎯
Carbs are stored in the muscle & liver which is the body’s go to energy reserve for prolonged intense efforts! Topping up energy stores before the race ensures that you start with maximum energy available to fuel your performance 🔋⚡️
Aim for easily digested carbs in the lead up to the race to prime your energy stores & avoid any gut discomfort. Think bananas, toast with jam, cereals or energy bars 🍌🍞🍓
Liquid form of carbs such as Lucozade Sport or Gatorade are equally as effective as solid foods & can be more beneficial for those who get the pre race nerves as they are absorbed rapidly, easy on the gut & help spike energy when necessary ⛽️🥤
If you are unsure about your fueling strategy for your next HYROX race, drop us a message & get in touch 🎯
#Hyrox #Fueling #Performance

𝗠𝗲𝘅𝗶𝗰𝗮𝗻 𝗣𝗶𝗲 🇲🇽

𝗠𝗲𝘅𝗶𝗰𝗮𝗻 𝗣𝗶𝗲 🇲🇽🥧
🎯
Wasn't sure what to call this one. It might not sound great, but it tastes sensational. Really handy meal prep option as it will do lunch or dinner for a couple of days, just bang it in the microwave, oven or air fryer. Makes 6 large portions that packs 11g of fibre per serving.
High in protein, high in nutrients, high in flavour ✅️✅️✅️
🎯
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
• 2 x 400g packs 5% minced beef
• 1 x tsp easy garlic (or 2 cloves)
• 1 x sachet seasoning of choice (~40g)
• 1 x onion, diced
• 2 x spring onion, sliced
• 1 x red pepper, diced
• 1 x yellow pepper, diced
• 1 x tin of sweetcorn, drained
• 1 x 400g tin pinto/black beans, drained and rinsed
• 6 x jalepeño sliced, diced (optional)
• 2 x 400g tin chopped tomatoes
• 2 x tbsp tomato puree
• 4 x tortilla wraps, quartered
• 100g reduced fat cheese
🎯
𝗠𝗲𝘁𝗵𝗼𝗱:
1. Heat oil on a large pan and add your beef
2. Add garlic and some of the seasoning and cook until the meat is brown
3. Add the onions and peppers and cook until softened
4. Add the sweetcorn, beans, jalepeños and the rest of the seasoning
5. Add the chopped tomatoes and tomato puree
6. Stir everything through and allow to simmer for a few minutes
7. Transfer to a large oven dish and top with the cheese
8. Place in a pre-heated over for 20-25 mins, or until the cheese is melted and the edges of the wraps start to brown
9. Top with guac and/or sour cream and enjoy 👌
🎯
𝗠𝗮𝗰𝗿𝗼𝘀:
• 554 kcal
• 57g PRO
• 44g CHO
• 14g FAT
🎯
#nutrition #recipe #performance #kitchen #healthyrecipe #targetnutrition

☕️ Did you know? A little caffeine can be grea

☕️ Did you know? A little caffeine can be great for a little pick me up, improve cognitive function and even enhance sports performance! But moderation is key. Here’s a quick breakdown:
Coffee ☕️: ~95 mg per 8 oz
Green Tea 🍃: ~30-50 mg per cup
Energy Drinks ⚡: 70-150 mg per can
🧠 Fun Fact: Caffeine blocks adenosine, a brain chemical that makes you feel tired, so you feel more awake.
💡 Tip: To avoid jitters & insomnia, try not to exceed 400 mg a day.
What’s your favorite caffeine source? Drop it in the comments! 👇
#Caffeine #targetnutrition #performance

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Target Nutrition, Dingle, County Kerry | Website by Williamz Media & Entertainment

+353 86 179 0089
info@targetnutrition.ie

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