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Target Nutrition | John O'Connor | Health & Performance Nutritionist
Health & Performance Nutritionist | Dingle County Kerry
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Target Nutrition | John O'Connor | Health & Performance Nutritionist
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John O'Connor, BSc, MSc
๐Ÿ | @kerrygaa_official
๐Ÿ‹โ€โ™€๏ธ | @_elevateperformance
๐Ÿ‘จโ€๐Ÿซ | @shuindingle
ยฎ๏ธ | SENr, AfN, SENG
๐Ÿค | Work together โฌ‡๏ธ

๐—ง๐—”๐—ฅ๐—š๐—˜๐—ง ๐—ก๐—จ๐—ง๐—ฅ๐—œ๐—ง๐—œ๐—ข๐—ก ๐ŸŽฏ
๐—ฅ๐—ฒ๐—ฐ๐—ผ๐˜ƒ๐—ฒ๐—ฟ๐˜† ๐Ÿ”Œ ๐ŸŽฏ When it ๐—ฅ๐—ฒ๐—ฐ๐—ผ๐˜ƒ๐—ฒ๐—ฟ๐˜† ๐Ÿ”Œ
๐ŸŽฏ
When it comes to recovery from training, all too often people overestimate the effects of things like foam rolling, recovery boots, massage guns and cold-water immersion and overlook their nutrition and sleep. It's similar to how some people spend a fortune on supplements, but have a really poor diet...shiny object syndrome.
๐ŸŽฏ
While the strategies mentioned can be beneficial, you're recovery nutrition and sleep should be your primary concern. Boring, I know!
๐ŸŽฏ
๐—ฅ๐—ฒ๐—ณ๐˜‚๐—ฒ๐—น with carbs โ›ฝ๏ธ
๐—ฅ๐—ฒ๐—ฝ๐—ฎ๐—ถ๐—ฟ with protein ๐Ÿฅš
๐—ฅ๐—ฒ๐—ต๐˜†๐—ฑ๐—ฟ๐—ฎ๐˜๐—ฒ with fluids ๐Ÿ’ง
๐—ฅ๐—ฒ๐˜€๐˜ with sleep ๐Ÿ˜ด
๐ŸŽฏ
#recovery #nutrition #nutritiontips #gaa #sportsnutrition #nutritionist #performance #gaelicfootball #hurling #rugby #soccer #targetnutrition
๐—ข๐—ป๐—น๐˜† ๐Ÿฒ ๐—ช๐—ฒ๐—ฒ๐—ธ๐˜€ ๐—Ÿ๐—ฒ๐—ณ๐˜! โณ๏ธ
๐Ÿ 
The clock is ticking on your chance of winning a home in the heart of Dingle town!
๐Ÿฌ
The draw is capped at 12,000 tickets and all proceeds will be going to @dinglegaa (to build much needed community facilities) and @kerryhospice1
๐Ÿฅ๐Ÿช—
Tickets are โ‚ฌ100 and can be purchased through the link in my bio or @winahomeindingle. Also numerous outlets around Dingle town.
๐ŸŒ… 
Please share with anyone who would be interested in owning a home in one one of Ireland's most popular towns!
โš“๏ธ
#winahomeindingle #fundraiser #dingle #dinglepeninsula #prize #home #westkerry #winner #ifyournotinyoucantwin
๐—˜๐˜…๐—ฎ๐—บ ๐—ก๐˜‚๐˜๐—ฟ๐—ถ๐˜๐—ถ๐—ผ๐—ป ๐Ÿ“๐Ÿ“š
๐ŸŽฏ
Best of luck to everyone sitting exams! If you know anyone who might find this useful, please share it with them.
๐ŸŽฏ
#exams #nutrition #tips #leaving #leavingcert #nutritionist #performancenutrition #targetnutrition
Bainim taitneamh i gcรณnaรญ as a bheith in ann cua Bainim taitneamh i gcรณnaรญ as a bheith in ann cuairt a thabhairt ar @dhuibhne chun caint leis na daltaรญ mar gheall ar an tabhacht atรก ag baint le cothรบ i rith na scrรบduithe ๐Ÿง 
๐ŸŽฏ
Always nice heading back to @dhuibhne to chat to the students about the importance of managing their nutrition during exams ๐Ÿ“
๐ŸŽฏ
#nutrition #talk #students #performancenutrition #exams #tips #local #dingle #pobalscoil #nutritionist #targetnutrition
๐—ฃ๐—ฟ๐—ฒ-๐—ฆ๐—น๐—ฒ๐—ฒ๐—ฝ ๐—ฃ๐—ฟ๐—ผ๐˜ ๐—ฃ๐—ฟ๐—ฒ-๐—ฆ๐—น๐—ฒ๐—ฒ๐—ฝ ๐—ฃ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐Ÿ˜ด
๐ŸŽฏ
For anyone trying to build lean muscle mass, the hours that you are in bed is a long time to go without consuming any food.

Protein ingested before bed is digested and absorbed while you sleep, stimulating muscle protein synthesis.

Greek yoghurt and cottage cheese are good options as they are higher in casein protein which is digested at a slower rate than other types of protein such as whey.

It's also a useful strategy to maximise recovery following evening training or games. Just make sure it fits into your overall energy intake.
๐ŸŽฏ
#protein #sleep #bed #muscle #mps #performance #sport #nutrition #casein #nutritionist #sportsnutrition #musclegain #gaa #football #hurling #soccer #rugby #targetnutrition
Happy birthday to the youngest 30 year old of all Happy birthday to the youngest 30 year old of all time, @bribriconcon13 ๐ŸŽŠ #dirtythirty
๐—ข๐—บ๐—ฒ๐—ด๐—ฎ-๐Ÿฏ ๐ŸŸ ๐ŸŽฏ Omega-3 is a b ๐—ข๐—บ๐—ฒ๐—ด๐—ฎ-๐Ÿฏ ๐ŸŸ
๐ŸŽฏ
Omega-3 is a box too often left unchecked. While it is very important to support optimal health, there are even further benefits for athletes or those who train in terms of performance enhancement ๐Ÿƒโ€โ™‚๏ธ
๐ŸŽฏ
If you do not eat oily fish a couple of times a week, you may benefit from a supplement. If you need help choosing a supplement, drop a DM. Future post on this pending...
๐ŸŽฏ
#omega3 #healthyfats #health #performance #performancenutrition #performanceenhancement #infographic #nutrition #info #sportsnutrition #sport #gaanutrition #gaa #gaelicfootball #hurling #soccer #rugby #targetnutrition
๐—ง๐—ฟ๐—ฎ๐—ณ๐—ณ๐—ถ๐—ฐ ๐—Ÿ๐—ถ๐—ด๐—ต๐˜๐˜€๐Ÿšฆ
๐ŸŽฏ
A common mistake made by everyday athletes or those who train regularly is eating the same amount every day, regardless of training load, duration or intensity.
Using the traffic light system is an easy way to manipulate your carbohydrate intake to make sure you're fuelling for the work required.
"Move more, eat more. Move less, eat less"
๐ŸŽฏ
#carbs #carbohydrate #trafficlights #fuelling #gaa #gaelicfootball #hurling #soccer #nutrition #performance #nutritionist #targetnutrition
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Target Nutrition | John O'Connor | Health & Performance Nutritionist
Target Nutrition, Dingle, County Kerry | Website by Williamz Media & Entertainment

+353 86 179 0089
info@targetnutrition.ie

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