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Health & Performance Nutritionist | Dingle County Kerry

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Recent Recipes

Choc Banana Bread in a Mug

Chicken & Lentil Curry

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target.nutrition

John O'Connor, BSc, MSc
🏐| Head of Nutrition @kerrygaa_official
📈| Consult @_elevateperformance
👨‍🏫| Lecture @shuindingle
®️| SENr, AfN
🤝| Services 👇

New website and services in the works 💻
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📸 @aidans_lens some operator!
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#targetsportsnutrition

𝗚𝗿𝗲𝗲𝗻 𝗦𝗺𝗼𝗼𝘁𝗵𝗶𝗲
🎯
A good time to share the @t_sully1 speciality green smoothie recipe on a great weekend for the Irish 🍀 A convenient way to get more green into your diet which can be a struggle 🟢
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𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
• 400ml coconut water
• Fist of spinach
• 1 tsp ginger
• 3 slices of cucumber
• 1 kiwi
• Juice of half a lime (forgot to record)
🎯
𝗠𝗲𝘁𝗵𝗼𝗱:
1. Add all ingedients to a blender and blend
2. Enjoy
🎯
#smoothie #juice #greens #nutrition #performance #targetnutrition

The misconception that fasted cardio is superior f

The misconception that fasted cardio is superior for fat loss comes from the fact that you burn more fat as substrate during your session when fasted, but this balances out across the day. Ultimately fat loss will still be dictated by the energy balance equation.
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When it comes to improving performance, training in a well-fuelled state is going to enable you do train harder for longer and drive a better adaptation when sufficient recovery is implemented🔋
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#fatloss #performance #sportsnutrition #fastedcardio

Happy Valentine's Day to all the romantics, especi

Happy Valentine's Day to all the romantics, especially to these two ❤️
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#valentines

𝗛𝗶𝗴𝗵-𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗔

𝗛𝗶𝗴𝗵-𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗔𝗶𝗿 𝗙𝗿𝘆𝗲𝗿 𝗝𝗮𝗺𝗯𝗼𝗻𝘀
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A hangover classic is the jambon! This recipe is very like the real deal, except much higher in protein with 22g per jambon and much lower in saturated fat. Ready in 12 mins.
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𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
• 1 bread roll/bap
• 2 eggs
• 3 tsp low-fat cream cheese
• 30g reduced fat cheddar
• 2 slices of ham, shredded
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𝗠𝗲𝘁𝗵𝗼𝗱:
1. Half the bap and pull out the bread in the middle
2. In a bowl, combine the eggs, ham, cream cheese and cheddar
3. Add the mixture to the hole in the bread
4. Place in the air fryer for about 10 mins until the begin to brown
🎯
𝗠𝗮𝗰𝗿𝗼𝘀:
1 jambon:
Kcal: 256
Protein: 22g
Carbs: 16g
Fat: 11g
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#sportsnutrition #nutrition #fitness #health #sports #supplements #healthylifestyle #gym #bodybuilding #sportsperformance #athlete #workout #protein #football #motivation #gaa #fitfam #sport #training #nutritiontips #preworkout #nutritioncoach #weightloss #nutritionist #healthy #hurling #performancenutrition #sportsnutritionist #running #targetnutrition

🖐 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗠𝗶

🖐 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗠𝗶𝘀𝘁𝗮𝗸𝗲𝘀 𝗔𝘁𝗵𝗹𝗲𝘁𝗲𝘀 𝗠𝗮𝗸𝗲
🎯
#sportsnutrition #nutrition #fitness #health #sports #supplements #healthylifestyle #gym #gaa #sportsperformance #athlete #workout #protein #fitnessmotivation #motivation #fit #fitfam #sport #training #nutritiontips #preworkout #nutritioncoach #weightloss #nutritionist #healthy #wellness #performancenutrition #sportsnutritionist #running #targetnutrition

Two fast years with the gang @_elevateperformance

Two fast years with the gang @_elevateperformance 📈 A few exciting projects planned for 2023 👀
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#sportsnutrition #nutrition #fitness #health #sports #supplements #healthylifestyle #gym #bodybuilding #sportsperformance #athlete #workout #protein #fitnessmotivation #motivation #fit #fitfam #sport #training #nutritiontips #preworkout #nutritioncoach #weightloss #nutritionist #healthy #wellness #performancenutrition #sportsnutritionist #running #elevateperformance

𝗘𝗮𝘀𝘆 𝗦𝗽𝗮𝘁𝗰𝗵𝗰𝗼𝗰𝗸 𝗖𝗵𝗶𝗰𝗸𝗲𝗻 🍗
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The only way to cook a chicken! Juicy and crispy at the same time. Cost effective, time efficient, and makes multiple meals. Use whatever seasoning you like, I just used a simple Nando's marinade 🌶
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𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
• 1 whole chicken
• Seasoning/marinade of choice
🎯
𝗠𝗲𝘁𝗵𝗼𝗱:
1. Preheat the oven to 185°C
2. Turn the chicken breast-side down, and cut out the backbone with a kitchen scissors
3. Turn it back around and press down hard to flatten
4. Apply the marinade and coat evenly all over
5. Place in the oven for 50-55 minutes
🎯
#sportsnutrition #nutrition #fitness #health #sports #supplements #healthylifestyle #gym #bodybuilding #sportsperformance #athlete #workout #protein #fitnessmotivation #motivation #fit #fitfam #sport #training #nutritiontips #recipe #nutritioncoach #weightloss #nutritionist #healthy #healthyrecipe #performancenutrition #sportsnutritionist #running #sportsdietitian

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info@targetnutrition.ie

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