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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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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.

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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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John O'Connor, SENr
🎯| Aim Higher, Fuel Smarter
🏐| Head of Nutrition @kerrygaa_official
📈| Consult @_elevateperformance
👨‍🏫| Lecture @shuindingle

𝗡𝗶𝘁𝗿𝗮𝘁𝗲𝘀 🥬 🎯 When di

𝗡𝗶𝘁𝗿𝗮𝘁𝗲𝘀 🥬
🎯
When dietary nitrates are consumed, they are converted to nitric oxide which has lots of functions in the body. It is in high amounts in leafy veg like beetroots, celery and spinach. Research suggests that dietary nitrate supplementation has the potential to enhance athletic performance in several types of sport and exercise activities. It does this by;
• Improving efficiency of muscle contractions
• Increasing energy production
• Enhanced blood flow/vasodilation leading to increased nutrient and oxygen delivery
🎯
Aside from the benefits to athletes, nitrate supplementation may also have cardiovascular health benefits to the general population by reducing resting blood pressure.
🎯
Beetroot juice is a particularly rich source of dietary nitrates, and this local Irish product from @feigherysfarmbeetrootjuice provides you with a really convenient, concentrated dose with the juice of 13 beets in every bottle. Knocking back two shots of this 2-3 hours before exercise will provide ~300mg of nitrates and can improve your exercise capacity and heart health 🏃‍♂️♥️
🎯
#beetroot #beetrootjuice #nitrates #local #irish #nutrition #irish #performance #performancenutrition #targetnutrition

Consistency builds healthy habits, and writing a s

Consistency builds healthy habits, and writing a shopping list is one of the most underrated things you can do to create consistency in your nutrition ✍️
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The likelihood is that your food shop is somewhat similar week to week, so write out a shopping list template in notes on your phone including the foods you buy weekly. From there, you can add in the other bits you need based on what you plan to cook that week.
🎯
A good food shop helps to set up your environment for success and helps to avoid winging it, along with all the other benefits highlighted above 📈
🎯
Do you write a shopping list?

𝗖𝗵𝗶𝗹𝗹𝗶 𝗖𝗼𝗻 𝗖𝗮𝗿

𝗖𝗵𝗶𝗹𝗹𝗶 𝗖𝗼𝗻 𝗖𝗮𝗿𝗻𝗲🌶
🎯
A really quick and tasty midweek meal. Red meat is a great source of iron which is a common deficiency for athletes, particularly females. Just make sure to choose lean sources. This recipe is high in protein, low in fat and packs in plenty of veggies 🤌
🎯
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
• 1 tbsp olive oil
• 500g 5% lean minced beef
• 1 small onion, diced
• 1 clove garlic, minced
• 1 tbsp paprika
• 1 tbsp cumin
• 1 tbsp chilli powder
• 1 beef stock pot
• 1/2 red pepper, diced
• 200g can sweetcorn
• 400g kidney beans
• 400g can chopped tomatoes
• 1 tbsp tomato paste
• 3 tbsp 0% Greek yoghurt
• 1 tbsp lemon juice
• 1 tsp coriander
• Basmati rice
🎯
𝗠𝗲𝘁𝗵𝗼𝗱:
1. Add olive oil to a hot pan
2. Add your onion and garlic
3. When the onions have softened, add the beef
4. Add the paprika, cumin and chilli powder
5. Add the peppers, sweetcorn and kidney beans
6. Add the chopped tomatoes, tomato paste, stock pot and chipotle hot sauce and mix well
7. For the sour cream, mix the Greek yogurt and lemon juice
8. Serve the chilli beef with rice and top with the sour cream and coriander. Jalepeños optional
🎯
#sportsnutrition #nutrition #fitness #health #sports #supplements #recipe #gym #bodybuilding #gaa #sportsperformance #athlete #protein #motivation #fit #sport #training #nutritiontips #preworkout #nutritionist #healthy #wellness #performancenutrition #sportsnutritionist #running #targetnutrition

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗳𝗼𝗿

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗳𝗼𝗿 𝗚𝗼𝗹𝗳 🏌‍♂️
🎯
While golf is a skill-based sport with technical improvement your fastest route to better performance, that's not to say nutrition can't help.
🎯
A typical 18-hole round can take anywhere from 3-5 hours, depending how many are in your group, course length and how good you are 🎯 You can cover anywhere from 10-20km with the average energy expenditure ranging from 663-756kcal per competitive round of golf
🎯
While specific nutrition recommendations for golf aren't very well defined, there are some things we know that can impact your performance whether you play as a hobby or are serious about your game.
🎯
• 𝗘𝗻𝗲𝗿𝗴𝘆 𝗜𝗻𝘁𝗮𝗸𝗲: Optimal energy availability for specific energy demands. Needs to be individualised to the context. Energy availability of 40-45 kcal/kgFFM/day to benefit health and performance outcomes
🎯
• 𝗣𝗿𝗼𝘁𝗲𝗶𝗻: No specific guidelines exist. 1.4-2.0 g/kg/BW/day if following a resistance program and trying to improve strength outcomes
🎯
• 𝗖𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝘀: No specific guidelines exist, however carbs are the primary energy source for golf. Carbohydrate snacks should be considered during rounds to maintain blood glucose and improve cognitive function
🎯
• 𝗛𝘆𝗱𝗿𝗮𝘁𝗶𝗼𝗻: Begin the round hydrated and look to maintain a euhydrated state throughout the round. Fluids with carbs and electrolytes should be consumed to ensure you remain hydrated and optimise cognitive function, especially in warmer weather
🎯
• 𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀: While no specific guidelines exist, 2-5 mg/kgBW of caffeine consumed 30 min pre-round, followed by top ups across the round have been shown to help reduce perceived fatigue and improve performance. Creatine may also be useful for golf performance because it's effects on power
🎯
https://doi.org/10.3390/nu15194116
🎯
#sportsnutrition #nutrition #golf #health #sports #supplements #healthylifestyle #gym #sportsperformance #athlete #workout #protein #fitnessmotivation #motivation #fit #sport #training #nutritiontips #preworkout #nutritioncoach #performance #nutritionist #healthy #wellness #performancenutrition #sportsnutritionist #running

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info@targetnutrition.ie

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