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Paul Mc Nutrition

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Paul Mc Nutrition

Paul Mc Nutrition is a nutrition consultancy based in Sligo, offering nutrition services to individu

12/07/2023

Enjoyable few weeks working with a few underage squads around optimal nutrition habits for sports and performance ⚽️

👉🏼 Drumkeeran U17 GAA
👉🏼 Sligo GAA academy squads

Focusing on the key aspects of pre and post training nutrition, along with a practical smoothie demo thrown in 🍎

Good to be back at it! 💪🏼

08/08/2022

With the hot weather hopefully coming later in the week, what better time to start discussing hydration 💧 I often find hydration is one of the forgotten areas of sports nutrition, but it can have arguably the single biggest impact on performance 🏃🏼‍♀️
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During high intensity exercise, our bodies will lose significant amounts of fluid (especially in hot and humid conditions ☀️) and if this fluid isn’t replaced, dehydration will follow. Dehydration will have an adverse effect on both physical and mental performance, but it can be avoided.
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Always try to start exercise in a hydrated state. This might involve hitting fluid targets in the day or two prior to performance, but will have a significant impact in delaying the onset of dehydration. Try to keep an eye on hydration levels too, if urine colour is anything other than clear, it’s likely that you’re already slightly dehydrated. Exercise is thirsty work 😅
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With the Sligo GAA championships kicking off this week, being mindful of hydration levels in the lead up to games could have a significant impact on the performance outcome 💪🏼
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01/03/2022

Stuck for some pancake inspiration? 👇🏼

Here’s a few options which have gone down well in the McNamara house during previous Pancake Tuesdays🤣

Peanut butter and honey does the job for me 🍯 but dad would be a fan of some apple compote apple 🍎 over his stack. How do you top your pancakes on Pancake Tuesday? 🥞

17/02/2022

Something a little different this Thursday evening, fish tacos 🐟

I’ve been trying to include more fish in my diet over the past few weeks, and this is a delicious homemade spin off a classic Mexican dish 🌮

Could easily use another fish for this, or some shredded chicken or beef, it’s a versatile recipe to have under the belt and is bound to get you out a hole some evening.

What would you add to your own to put your own twist on it? Some sweetcorn? A little cheese? 🧀 Let me know 👇🏼

20/01/2022

Smoothie recipe anyone?! With very little prep time, smoothies are a great way of getting a balanced breakfast in during a busy morning rush 💨

They’re also a fantastic way of increasing your fruit and vegetable consumption. All I’m missing from the above is a handful of spinach and I’d be good to go!

I think they’re extremely handy for after a late training session, when you don’t want to be eating a big meal. Add in a scoop of whey and you’ve a perfect recovery snack💪🏼

All you need is:
80g frozen mango 🥭
Handful of strawberries and blueberries 🫐
120ml of milk 🥛
1 banana 🍌
2 tbsp of Greek yogurt
Squeeze of honey 🍯

Pop all into a blender and blend. Simple as that 🙌🏼

13/01/2022

“Should my nutrition change depending on my training?” is a question that has popped up quite a bit over the past few weeks with some of the athletes I’ve spoken too ⁉️
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In short, yes. Our nutrition intake on a day where we’re training at a high intensity for a prolonged period of time (GAA pitch session) will differ from our nutrition intake on a day where we’re either not training or training at a lower intensity (gym/rest day) 💪🏼
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We can do this by increasing and decreasing our carbohydrate intake to suit how active we are on a given day. We’re not very active on rest days, so it makes sense that we don’t need as many carbohydrates as we would if we were training for 90 minutes on the pitch 🏉
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It can be a tricky area, but hopefully the above infographics will help to clear up any confusion on how our nutrition intake might look like throughout the week 👆🏼

11/01/2022

A healthy twist on the traditional carrot cake this evening 👆🏼
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A lovely snack to have with a cup of tea after dinner, or would work equally as well as a high carb snack on a carb loading day 🔋
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The raisins add a nice bite to it and the cinnamon is delicious throughout. Would you add anything else? Let me know 👇🏼

25/11/2021

A lot of messages about these baked oats that featured on the story during the week, so here’s the recipe 👉🏼
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A seasonal change from the overnight oats due to the cold weather, they only take about 30 minutes to prep and will do you for the week. Perfect as fuel for exercise, or could be used for recovery with an added protein source like Greek yogurt 🏃‍♂️
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Would you add anything else to them? Maybe some banana 🍌 ? Or some grated dark chocolate 🍫? Let me know 👇🏼

22/11/2021

With the drop in temperatures this time of year, colds and flus are more common than ever. Couple that with the ongoing COVID-19 pandemic, it’s crucial that your immune system is up to the task 🦠
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Vitamins and minerals help to boost our immune system and support normal growth and development, and there’s a few in particular worth talking about 👇🏼
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🥩 Iron (found in red meat and green vegetables) plays a role in transporting oxygen around our bodies. Females require more iron than males due to menstrual blood loss, with iron being a very common nutrient deficiency in women.
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🍊Vitamin C (found in bell peppers and oranges) allows our white blood cells to function properly, which protect our bodies from infection.
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☀️ Vitamin D (found in small amounts in eggs and meat) is crucial not only for strong bones, but also the normal functioning of our immune system.
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🥜 Zinc (found in legumes, nuts and seeds) can help open wounds to heal, preventing the possibility of infection.
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There are a few other important aspects to keeping our immune system healthy, for example good sleep quality and proper hydration, so hopefully these tips will help to keep your immune system firing this winter ❄️

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