Apex Nutrition

Apex Nutrition Professional Nutrition Service using evidence based information to reach your goals of weight loss.

30/05/2026

Carb loading for a half marathon 🍌πŸ₯žπŸ₯―

No fancy supplements. Just pancakes, bagels, cereal and a plan.

Target: ~580g carbs in 24 hours to make sure glycogen stores are topped up and ready for race day.

Who’s racing this weekend? πŸƒβ€β™‚οΈ

28/05/2026

POV: I’m ranking the best foods to eat before a marathon so you don’t hit the wall at 32km πŸƒβ€β™‚οΈπŸ”₯

Part 2 πŸ‘€πŸŒπŸ₯―

RunnerTok RunningTips EnduranceTraining HalfMarathon

27/05/2026

Dietitian ranks pre-marathon foods πŸƒβ€β™‚οΈπŸ Part 1/3 β€” from elite fuel to stomach disaster πŸ‘€

NutritionTips CarbLoading Running Dietitian RaceDayNutrition

22/05/2026

Everyone tag so she sees this before I present before her at this weekend πŸ‘€πŸ˜‚β€

Feel free to ask me questions on the nutrition panel at 11am too. Sat 23rd May Thrive Health Event

21/05/2026

Dehydration during a marathon doesn’t
just affect pace β€” it can slow gastric
emptying too πŸ₯€πŸƒ

That means those energy gels may sit in
your stomach longer, increasing the risk
of bloating, cramps, nausea, and stomach
issues late in the race.

Hydration + fueling go hand in hand for
performance πŸ‘Š



19/05/2026

Sweet Potato Chicken Boats with Tzatziki & Nando’s Garlic Sauce

Ingredients (Serves 2)

Sweet potatoes

* 2 medium sweet potatoes
* Spray oil
* Salt & pepper

Chicken

* 300g chicken breast, diced
* 2 tbsp Nando’s Garlic Sauce
* 1 tsp smoked paprika
* 1 tsp garlic powder
* Β½ tsp chilli flakes (optional)
* Salt & pepper

Tzatziki

* 150g Greek yogurt
* ΒΌ cucumber, grated and squeezed dry
* 1 garlic clove, crushed
* 1 tsp lemon juice
* Fresh parsley or mint, chopped
* Salt & pepper

Optional toppings

* Diced red onion
* Cherry tomatoes
* Fresh parsley

βΈ»

Instructions

1. Cook the sweet potatoes at 200Β°C for 35–40 mins in the air fryer or 50–60 mins in the oven until soft inside.
2. Mix all tzatziki ingredients together and leave in the fridge.
3. Toss the chicken with Nando’s Garlic Sauce, paprika, garlic powder, chilli flakes, salt, and pepper.
4. Pan fry the chicken for 8–10 mins until golden and fully cooked.
5. Slice open the sweet potatoes and fluff the middle with a fork.
6. Add optional tomato and onion, top with the chicken, and serve with tzatziki.

14/05/2026

Carb loading for the starts NOW πŸπŸƒβ€β™‚οΈ

Aim for:
βœ… 8–12g of carbs per kg of body weight
βœ… Start 24–36 hours before race start
βœ… Focus on LOW fibre, LOW fat & LOW protein foods to keep digestion easy

Think:
🍞 White bread
🍚 Rice
πŸ₯― Bagels
🍝 Pasta
🍌 Bananas
πŸ₯€ Sports drinks

The goal = top up glycogen stores so you hit race day with full energy tanks πŸ”‹

RaceWeek EnduranceNutrition MarathonPrep IrishRunner RunIreland Dietitian PerformanceNutrition MarathonTraining RunnersOfTikTok FuelYourRun

10/05/2026

PEANUT BUTTER CHICKEN RAMEN
High protein, creamy, spicy and ready in 30 mins πŸ‘ŒπŸΌ inspired by

Ingredients (serves 4):

Chicken:
β€’ 4 chicken breasts (600–700g)
β€’ 1 tsp curry powder
β€’ 1 tsp smoked paprika
β€’ 1 tsp garlic powder
β€’ Salt & pepper
β€’ 1 tbsp olive oil

Broth:
β€’ 1 tbsp sesame oil
β€’ 4 garlic cloves, minced
β€’ 1 tbsp fresh ginger
β€’ 2 tbsp red curry paste
β€’ 800ml chicken stock
β€’ 400ml light coconut milk
β€’ 4 tbsp smooth peanut butter
β€’ 1 tbsp soy sauce
β€’ 1 tbsp sweet chilli sauce or honey
β€’ Juice of Β½ lime

Other:
β€’ 800g fresh udon noodles

Toppings:
β€’ Spring onions
β€’ Coriander
β€’ Chopped peanuts
β€’ Black sesame seeds
β€’ Chilli oil 🌢️

Method πŸ‘‡πŸΌ
1️⃣ Season chicken with curry powder, paprika, garlic powder, salt & pepper. Pan fry 5–6 mins each side until cooked through. Rest & slice.

2️⃣ In a pot, heat sesame oil. Add garlic & ginger for 1 min. Stir in curry paste. Add stock + coconut milk. Whisk in peanut butter, soy sauce, sweet chilli & lime juice. Simmer 5–10 mins.

3️⃣ Cook udon noodles according to packet instructions.

4️⃣ Assemble bowls with noodles, broth & sliced chicken. Finish with toppings.

Approx macros per serving:
πŸ”₯ 650–700 kcal
πŸ’ͺ 40–45g protein

Save this for your next fakeaway 🍜

EasyMealPrep HighProtein MealIdeas DinnerIdeas ProteinMeals HealthyRecipes FoodTok IrishFitFam Nutrition EasyRecipes

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