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

Carb-loaded till 2027 🍝🍕🤌🇮🇹 🎯 #i

Carb-loaded till 2027 🍝🍕🤌🇮🇹
🎯
#italy

𝗠𝗲𝘅𝗶𝗰𝗮𝗻 𝗖𝗵𝗶𝗰𝗸𝗲𝗻 𝗕𝘂𝗿𝗴𝗲𝗿 🍔
🎯
High protein, veggies and some healthy fats 👌 Ready in 20 mins. Serves 2.
🎯
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
• 2 chicken fillets, butterflied
• 2 tbsp fajita seasoning
• 2 slice low-fat cheese
• 200g mixed peppers, sliced
• 1/2 small onion, sliced
• 2 tbsp salsa
• 1/2 avocado
• 1/2 lime
• 1 tsp easy garlic
• 1 tsp dried coriander
• 1 tsp chilli flakes (optional)
• Jalepeños (optiona)
• 2 burger buns
🎯
𝗠𝗲𝘁𝗵𝗼𝗱:
1. Heat pan on medium heat and add olive oil
2. Butterfly your chicken fillets, season with fajita mix and rub in well. Add to the pan
3. As chicken is cooking, making your guacamole combining the avocado, garlic, coriander, chilli flakes and lime juice
4. When the chicken is nearly cooked, add the peppers and onion to the pan and place the cheese on the chicken
5. Lightly toast your bun and add salsa
6. When the cheese is melted and and veggies have softened, assemble your burger
🎯
• 𝗞𝗖𝗔𝗟: 515
• 𝗣𝗥𝗢: 50g
• 𝗙𝗔𝗧: 17g
• 𝗖𝗛𝗢: 38g
🎯
#sportsnutrition #nutrition #fitness #health #sports #recipe #healthylifestyle #gym #food #sportsperformance #athlete #workout #protein #fitnessmotivation #motivation #fit #healthyrecipe #sport #training #nutritiontips #preworkout #nutritioncoach #weightloss #nutritionist #healthy #wellness #performancenutrition #sportsnutritionist #running #targetnutrition

𝗦𝗮𝗺𝗽𝗹𝗲 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗗𝗮𝘆 ⛽️
🎯
GAA players are notorious for falling short of the recommended carbohydrate intake. With the club championship around the corner, focus should move away from body composition and shift towards adequately fuelling your performance.
🎯
#sportsnutrition #nutrition #fitness #health #sports #supplements #healthylifestyle #gym #gaa #sportsperformance #athlete #workout #protein #fitnessmotivation #motivation #fit #sport #training #nutritiontips #preworkout #nutritioncoach #weightloss #nutritionist #healthy #wellness #performancenutrition #sportsnutritionist #running #targetnutrition

Congrats to @markcon17 on reaching his 100th @afl

Congrats to @markcon17 on reaching his 100th @afl game 💯 We've enjoyed the journey God knows!
🎯
#100 #afl #milestone

𝗖𝗵𝗶𝗰𝗸𝗲𝗻 & 𝗖𝗵𝗼𝗿𝗶𝘇𝗼 𝗚𝗻𝗼𝗰𝗰𝗵𝗶 𝗕𝗮𝗸𝗲
🎯
A tasty alternative carb source to pasta to fuel your training. Ideal for meal prep. Usually add spinach but it was gone bad 🙃 (serves 5)
🎯
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
• 4 chicken fillets, diced
• 1 tbsp olive oil
• 1 tsp easy garlic, or 2 cloves
• 1 tbsp mixed herbs
• 1 tbsp dried basil
• 1 onion, finely diced
• 50g chorizo
• 2 500g bags of gnocchi
• 680g passata
• 125g mozzarella ball
🎯
𝗠𝗲𝘁𝗵𝗼𝗱:
1. Heat olive oil in a pan and add the onion and garlic
2. When the onions soften, add the chorizo
3. When some oil is released from the chorizo, add the chicken
4. Add the mixed herbs to the chicken
5. When the chicken is cooked, add the passata, basil and gnocchi to the pan and stir well
6. Add all of the contents of the pan to an oven dish, spread out evenly and add the mozzarella on top
7. Place in a preheated over at 180°C for 15 mins
🎯
𝗠𝗮𝗰𝗿𝗼𝘀:
Kcal: 618
PRO: 40g
CHO: 85g
FAT: 11g
🎯
#sportsnutrition #nutrition #fitness #health #sports #supplements #healthylifestyle #gym #bodybuilding #sportsperformance #athlete #workout #protein #fitnessmotivation #motivation #fit #sport #training #nutritiontips #preworkout #nutritioncoach #nutritionist #healthy #wellness #performancenutrition #sportsnutritionist #running #targetnutrition

Can kiwis help you sleep better? 🥝 🎯 #sports

Can kiwis help you sleep better? 🥝
🎯
#sportsnutrition #nutrition #fitness #health #sports #food #kiwi #healthylifestyle #gym #bodybuilding #sportsperformance #athlete #protein #fitnessmotivation #motivation #fit #sport #training #nutritiontips #bed #nutritioncoach #nutritionist #healthy #wellness #performancenutrition #sportsnutritionist #running #recovery #sleep #targetnutrition

Successful trip to the States with @dinglegaa and

Successful trip to the States with @dinglegaa and @shuindingle 🇺🇲
Met relatives, ex-students, colleagues and had a kick around in Gaelic Park ✅️
🎯
#dingle #gaa #shu #connecitcut #ny #bigapple

𝗛𝘂𝗻𝘁𝗲𝗿'𝘀 𝗖𝗵𝗶𝗰𝗸

𝗛𝘂𝗻𝘁𝗲𝗿'𝘀 𝗖𝗵𝗶𝗰𝗸𝗲𝗻
🎯
A very quick midweek air-fryer recipe. Ideal for batch cooking. Can be done in the oven as well. 53g of protein and 327 kcal.
🎯
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
• 1 chicken breast
• 1 smoked bacon medallion
• 1/2 tbsp smoky seasoning
• 1 tbsp barbeque sauce
• 25g low-fat cheese
🎯
𝗠𝗲𝘁𝗵𝗼𝗱:
1. Season the chicken breast with the smoky seasoning and rub in well
2. Wrap the medallion around it
3. Place in the air fryer for about 10 mins
4. Spread the barbeque sauce on top and add the cheese
5. Cook for a further 5-7 mins until the chicken is cooked and the cheese in melted
🎯
#sportsnutrition #nutrition #fitness #health #sports #supplements #recipe #gym #bodybuilding #sportsperformance #athlete #workout #protein #fitness #sport #training #nutritiontips #preworkout #nutritioncoach #weightloss #nutritionist #healthy #wellness #performancenutrition #sportsnutritionist #running #targetnutrition

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