SMART Nutrition

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MAKE YOUR OWN SPORTS DRINK 💧⚡You don’t need anything fancy to fuel performance — just the right balance.🔹 Hypotonic (lig...
20/04/2026

MAKE YOUR OWN SPORTS DRINK 💧⚡
You don’t need anything fancy to fuel performance — just the right balance.

🔹 Hypotonic (lighter option)
✔️ Ideal for hydration, lighter sessions, or when appetite is low

🔸 Isotonic (performance option)
✔️ Better for higher intensity work, games & longer sessions

Why it works 👇
Carbs = fuel ⚡
Salt = fluid retention 💧
Water = hydration ✔️

Simple. Effective. Repeatable.
No overcomplication, just give your body what it needs to perform.

MAKE YOUR OWN SPORTS DRINK 💧⚡You don’t need anything fancy to fuel performance — just the right balance.🔹 Hypotonic (lig...
20/04/2026

MAKE YOUR OWN SPORTS DRINK 💧⚡
You don’t need anything fancy to fuel performance — just the right balance.

🔹 Hypotonic (lighter option)
→ 10–20g sugar
→ 500ml water
→ 2 pinches of salt
→ Sugar-free squash for taste
✔️ Ideal for hydration, lighter sessions, or when appetite is low
🔸 Isotonic (performance option)
→ 20–40g sugar
→ 500ml water
→ 2 pinches of salt
→ Sugar-free squash for taste
✔️ Better for higher intensity work, games & longer sessions
Why it works 👇
Carbs = fuel ⚡
Salt = fluid retention 💧
Water = hydration ✔️
Simple. Effective. Repeatable.
No overcomplication — just give your body what it needs to perform.

Carb loading doesn’t need to be complicated.It’s not about eating “perfect” - it’s about increasing your total carbs acr...
15/04/2026

Carb loading doesn’t need to be complicated.

It’s not about eating “perfect” - it’s about increasing your total carbs across the day.

👉 Add in easy wins
👉 Keep it simple
👉 Stay consistent

Those small additions (drinks, snacks, extras) can quickly top up your fuel stores without forcing big meals.

3–4 days out = where it matters most.
Fuel well → perform better.

PerformanceNutrition SMARTNutrition

CARB LOADING & RACE DAY NUTRITION 🏃‍♂️⚡️Join us on Wednesday 8th April for a relaxed 5K social run and an evening focuse...
07/04/2026

CARB LOADING & RACE DAY NUTRITION 🏃‍♂️⚡️

Join us on Wednesday 8th April for a relaxed 5K social run and an evening focused on performance, fuelling, and recovery.

🕕 Bag drop: 6:00pm
🏃 Run starts: 6:30pm

What’s on:
✔️ ASICS shoe try-on
✔️ Practical nutrition talk from SMART Nutrition
✔️ Coffee & pizza after
📍 Finishing at Haslem Hotel

Completely FREE to attend, just show up, run, and learn 👊

🏃‍♂️Say hello to Thomas!💣He first joined us as a regular client, but after months of training together and seeing his dr...
13/08/2025

🏃‍♂️Say hello to Thomas!💣

He first joined us as a regular client, but after months of training together and seeing his drive, dedication, and hunger to improve — we’re proud to welcome him as a supported athlete.

We’re excited to back him as he trains for the Dublin Marathon 2025, powered by SMART Nutrition every step of the way. Let’s go, Thomas!

💥Follow along as Thomas puts in the hard work—and get inspired to fuel your own journey with SMART.

💧Sweat smarter as you train harder! 💪Did you know? As exercise intensity rises, sodium (Na⁺) and chloride (Cl⁻) losses i...
08/06/2025

💧Sweat smarter as you train harder! 💪

Did you know? As exercise intensity rises, sodium (Na⁺) and chloride (Cl⁻) losses in sweat can increase by ~150% from 45% to 65% VO₂max! 😅 (Baker et al., 2019)

👉 This means your hydration and electrolyte strategy should adapt to your training intensity. Here's how:

✅ Low-Intensity Workouts (e.g., walking, light cycling):
• Water may be enough.
• Include a light snack with natural electrolytes (e.g., banana, light salted nuts).

✅ Moderate to High-Intensity Workouts (e.g., running, HIIT, team sports):
• Use electrolyte-enhanced drinks with sodium and chloride.
• Consider salty snacks or electrolyte tablets for longer sessions.
• Don’t rely on thirst alone — drink at regular intervals.

✅ Post-Workout:
• Replenish with a recovery drink or balanced meal with sodium, potassium, and fluids.
• Track body weight changes to estimate sweat loss.

🧠 Listen to your body, fuel it right, and perform at your best!

📖 Reference:
Baker et al. (2019). European Journal of Applied Physiology.

🥵 Struggling to hit your pace late in a run?The problem might not be your training... it could be dehydration. 💧Here’s w...
02/06/2025

🥵 Struggling to hit your pace late in a run?
The problem might not be your training... it could be dehydration. 💧

Here’s what dehydration does to marathon runners:
⚠️ Increases heart rate
⚠️ Slows you down
⚠️ Worsens fatigue
⚠️ Shortens endurance
⚠️ Makes everything feel harder

💡 Stay race-day ready:
✔️ Hydrate 24–48 hrs before
✔️ Sip regularly during runs
✔️ Add electrolytes
✔️ Learn your sweat rate

Want a hydration plan tailored to YOU?
👉 Drop me a DM and let’s get you running stronger 💪

🏃‍♂️Say hello to Patrick! We're excited to support him as he trains for the Dublin Marathon 2025, powered by SMART Nutri...
30/05/2025

🏃‍♂️Say hello to Patrick! We're excited to support him as he trains for the Dublin Marathon 2025, powered by SMART Nutrition every step of the way. Let’s go, Patrick!

💥Follow along as Patrick puts in the hard work—and get motivated to fuel your own journey with SMART.

🌰Introducing Jack Sinclair! We’re proud to support him on the road to the Dublin Marathon 2025, fueling every step with ...
26/05/2025

🌰Introducing Jack Sinclair! We’re proud to support him on the road to the Dublin Marathon 2025, fueling every step with SMART Nutrition. Let’s go, Jack!

🍏Follow along as Jack pushes his limits and get inspired to fuel your own journey the SMART way!

🍏We are proud to be supporting Noel McNally on his journey to the Dublin Marathon! Fueling his performance every step of...
21/05/2025

🍏We are proud to be supporting Noel McNally on his journey to the Dublin Marathon! Fueling his performance every step of the way with SMART Nutrition. Let’s go Noel!

🍎Follow along as we help Noel reach new heights and get inspired to fuel your own goals the SMART way.

At SMART Nutrition, we believe everyone deserves the right support to achieve their biggest goals.That’s why, for just £...
26/04/2025

At SMART Nutrition, we believe everyone deserves the right support to achieve their biggest goals.

That’s why, for just £30 we offer:

✅ Full Diet Analysis: A complete breakdown of your current diet, highlighting areas for improvement, and optimising your nutrition for your goals.

📱 Access to our App: Track your food easily with our user-friendly app featuring a barcode scanner, making logging meals simple and efficient.

🤝 1-1 Consultation: A 30-minute personal session with a SMART Nutrition coach to set clear goals, answer your questions, and build your tailored action plan.

🎓 Exclusive Membership to the SMART Nutrition Knowledge Hub: Unlock expert resources, recipes, guides, and ongoing support to keep you progressing long after your consultation.

When you fuel your body with the right tools, there’s no limit to what you can achieve.

Start your journey to peak performance today!

Are you fueling right for your training? 🏃‍♂️🚴‍♀️⚡Carbs are your body’s primary fuel source during exercise, but how muc...
18/02/2025

Are you fueling right for your training? 🏃‍♂️🚴‍♀️⚡

Carbs are your body’s primary fuel source during exercise, but how much do you actually need? Here’s how to apply it with real nutrition strategies:

🔵 Light activity (low-intensity or skill-based) → No need for intra-workout carbs. Focus on balanced meals with whole grains, fruits, and veggies.

🟡 Moderate training (around 1hr/day) → Water is usually enough, but for higher-intensity sessions, a banana (~25g carbs) or an energy bar (~30g carbs) before or after can help.

🟠 High-intensity endurance (1-3hrs/day) → Start fueling after the first 60 minutes with 30-60g carbs per hour:

🧃1 SIS gel (~22g carbs) every 30-40 min

🧃 Clif Bar (~40-45g carbs)

🧃500ml isotonic sports drink (~30g carbs)

🔴 Very high training load (4-5+ hrs/day) → Your body needs 60-90g carbs per hour to sustain energy:

🧃Maurten 320 drink mix (~80g carbs per 500ml bottle)

🧃2-3 SIS Beta Fuel gels (~40-50g carbs each)

🧃Handful of dates (~30g carbs per 5-6 dates)

🧃White bread + honey (~50g carbs per sandwich)

💡 Pro tip: The longer and more intense your session, the more you need to mix quick-digesting sources like gels and drinks with real food to avoid energy crashes!

Need more guidance? Check our website for deeper insights into sports nutrition! 🚀

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