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1SportsNutrition, Portsmouth (2026)

08/09/2021

EXERCISE RECOVERY NUTRITION
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You have finished a really hard training session or intense competition and you are now completely exhausted and need to recover well for the next bout of exercise. But what is the best way to optimise this recovery process for the best results? Here are our 7 key points to enhance your exercise recovery
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1. Protein intake: A standard ‘one size fits all’ protein bar or shake is not suitable for all individuals. Protein requirements differ between individuals, but 0.3g/kg body weight every 3 hours for 24 hours post exercise is the optimal dose for muscle protein synthesis.
2. Hydration: Maintaining a good level of hydration is essential for exercise recovery. Individual fluid requirements may be calculated through a sweat test and it’s vital that these fluids are consumed during exercise or immediately post-exercise to prevent a sustained level of dehydration which may hinder recovery
3. Electrolytes: These are lost through sweat and are essential to replenish post exercise. The average individual looses 805mg sodium per litre of sweat
4. Carbohydrates: This is by far the most important aspect of recovery as performance is closely linked to the size of the glycogen stores prior to the beginning of the exercise. An intake of 1.2g/kg body weight is an optimal amount to consume every 4 hours for the next 24 hours, with the first dose within 2 hours of exercise completion. For maximal results, aim to consume high/ moderate glycemic index carbohydrates
5. Antioxidants: During exercise there is an increased production of free radicals in the body which promote cell damage. Antioxidants are able to combat this process using their anti-inflammatory properties. These include vitamin C, E and tart-cherry extract
6. Sleep: Non-REM sleep is when the most recovery occurs, so athletes should be aiming for at least 9 hours of sleep
7. Active recovery: Active recovery involves performing some form of low-intensity cardio such as walking. Compared to being sedentary, active recovery aids recovery by reducing lactic acid build up and increasing blood flow around the body.

09/08/2021

What exactly does creatine do to the body and what are the sport enhancing effects?
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Creatine, or methylguanidine-acetic acid, is an organic chemical compound which naturally exists in the body and is used for the production of energy in the body. Supplementation of creatine has demonstrated sport enhancing effects through it’s ability to regenerate energy known as adenosine triphosphate, or ATP. During high intensity exercise, ATP (the currency of energy in the body) is broken down to create energy which lasts for around 3 seconds. This reaction forces ATP to split into adenosine diphosphate (ADP) and a free phosphate. This is when creatine plays a role. Creatine phosphate then donates its phosphate molecule to the ADP molecule to allow for the regeneration of ATP.
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Creatine ingestion has the ability to increase the stores of phosphate in the body, allowing ATP to be regenerated for longer meaning athletes can perform at a high-intensity for a slightly longer time. Other ergogenic effects of creatine relate to its ability to increase muscle mass and muscle strength, as well as being able to aid long-term muscle growth.
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Creatine is a supplement that can be applied to athletes participating in all sports, and is not necessarily restricted to those engaging in strength and power based sports, as extensive research in a variety of sporting fields has demonstrated the benefits that creatine can have on athletic performance in a number of different types of sports.
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To find out more about what creatine is and how it can help excel YOUR sporting performance and help you achieve those fitness goals, check out our new blog post at: http://1sportsnutrition.com/creatine-a-sport-enhancing-supplement-not-a-dangerous-chemical
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meals

21/07/2021

10,000 hours of practice leads to sporting success… or does it?
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The 10,000 hour rule was established by writer Malcolm Gladwell in his book “outliers” and suggests that you must spend 10,000 hour practicing a skill to become an expert. Although he believes innate talent to play a role in expertise, the 10,000 hour rule still proposes that even the most gifted individuals must practice for a sustained period of time to reach mastery in that domain. But, there has been a lot of arguments to whether this is the ONLY way to achieve expertise.
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The most prominent alternative explanation to achieving sporting success was proposed by psychologist Anders Ericsson who advocated that it wasn’t the time spent practicing which was important, but the type of practice that the individual took part in. This is known as deliberate practice which involves careful ex*****on of a skill which is purposeful and conducted with the goal of improving the overall performance of that skill, compared to mindless, repetitive ex*****on of the skill as suggested by the 10,000 hour rule. According to Ericsson, there are 4 main components to purposeful deliberate practice to help reach domain specific expertise. To learn more about what these are and learn more about other proposals of what leads to sporting greatness, check out our new blog post at: http://1sportsnutrition.com/the-10000-hour-rule-is-this-really-the-only-way-to-sporting-success/
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Additionally, to find out how 1sportsnutrition can help you smash your fitness goals, no matter how big or small, please don’t hesitate to contact us at: http://1sportsnutrition.com/contact/
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meals

15/07/2021

Do you know the correct way to hydrate and fuel your workouts?
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Ensuring adequate hydration and carbohydrate intake is vital to ensuring optimal training and recovery. However, its important to understand there is no “one size fits all” for intra-workout nutrition, and what works for one person, in most cases, won’t work for another person. Our 4 principles for intra-workout nutrition are:
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1. Maintaining fluid loss= This is very individual and takes into account a persons sweat rate. The rate of fluid loss will then depend on the duration of the session, as the longer the session, the greater the loss. For those who find it difficult to intake the correct amount of fluid required during a session to prevent any fluid loss, a 2% loss of body weight is the maximum limit that should be allowed during a session.
2. Maintaining electrolyte loss, especially sodium= Again this is very individual and depends mostly on the sodium concentration loss of each individual. Some individuals have high concentrations of sodium in their sweat, whereas some have weaker concentrations. The amount of sodium required during a session will depends on the rate of sweat loss and the duration of the session.
3. Adequate carbohydrate intake= The carbohydrate intake required during a session will depend on the duration and session intensity. The greater the duration of the session, the more carbohydrates will be required per hour, to maintain athletic performance and help replenish glycogen during exercise. For those sessions under 60 minutes, generally no carbohydrates are required.
4. Correct intake timing of carbohydrate= The total requirement of carbohydrates should be established before staring the workout, and from here its vital to separate out each intake of this carbohydrate to ensure a sustained intake of energy and help maintain performance level. For longer training sessions, the first intake of carbohydrate should be ingested ~45 minutes into the session.
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To find out about how we can support your sporting journey, don’t hesitate to contact us for further information at http://1sportsnutrition.com/contact/, or drop us a message on Facebook or Instagram.

06/07/2021

Vitamin C may be YOUR key to optimal athletic performance
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Vitamin C is fast becoming one of the biggest vitamin supplements of this age with an expected market growth of 1,200.59 million by 2025. Commonly, vitamin C has been viewed as a tool to help fight illnesses such as the flu and common colds. However, it is fast becoming regarded as a major influence in the realm of sport due to its ability to help the body repair and recover after intense, strenuous exercise.
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Vitamin C, also known as ascorbic acid, is an organic compound which is not produced in the body. Foods containing high levels of vitamin C include things like lemons, oranges and kiwi fruit. But, more obscure foods containing high levels of vitamin C include things like bell peppers, kale and broccoli. Below shows the foods with the highest levels of vitamin C.
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The main reason vitamin C aids recovery is due to its great antioxidant possession which protects the body from the effects of free radicals. But, like any other supplement, there is an optimal dose of vitamin C to ensure these benefits are prominent. Mega doses may even be detrimental to performance, meaning there is no dose-response relationship between vitamin C and athletic performance.
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To find out more about what vitamin C is and how it works in the body to promote recovery and boost athletic performance, check out our blog post at: http://1sportsnutrition.com/vitamin-c-a-tool-for-recovery/•
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1sportsnutrition- Fuelling optimal performance

29/06/2021

Are YOU overtraining? Take a moment to really ask yourself
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Research has shown that about 60% of athletes overtrain at some point in their lifetime, but at what point does tiredness become overtraining? As athletic performance is becoming more and more demanding, athletes are now facing the challenge of having to train harder for longer to be able to keep up or set the bar for peak athletic performances. This ‘hustle culture’ in sport is becoming increasingly more common whereby athletes feel the need to be constantly working to be able to keep achieving their athletic goals. However, overtraining can have terminal effects on your athletic performance, and in some cases may mean the end of your sporting career.
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Overtraining occurs when there is insufficient time between training and rest periods to allow for sufficient recovery, categorised by structural inflammation and negative consequences related to the central nervous system, including depressed mood, central fatigue, and subsequent neurohormonal changes. To date, no one has provided an accurate theory to why overtraining occurs, but it has been thought to be linked to hormonal imbalances or changes in glycogen content in the body. Symptoms of overtraining can include, but are not limited to, decreased motivation to take part in sport, constant fatigue, depressive symptoms, weight loss or weight gain, mental fogginess, stiff and sore muscles or significant changes in resting heart rate.
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Overtraining can be extremely damaging if left untreated, so should you feel like you are suffering from overtraining syndrome its essential to seek professional advice.
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To learn more about what overtraining is, what are the symptoms, how it can be treated and, most importantly, how it can be prevented; check out our blog post at: http://1sportsnutrition.com/overtraining-and-performance/
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1sportsnutrition- Fuelling optimal performance

14/06/2021

Altitude training…A training tool which clearly demonstrates results. Athletes such as Mo Farah, Michael Phelps and Galen Rupp have all used some form of altitude training to clear precious seconds off their race times, which has often led to RP’s and occasionally world records. But what exactly is classed as altitude training and how does it work?
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The most well known benefit of altitude training is the increased production of the hormone erythropoietin in the body (known as EPO) which increases red blood cell count and, therefore, the oxygen carrying capacity of the blood. However, more unknown benefits of altitude training include increased weight loss, improvements in mitochondrial V02max and improved efficiency of muscular contractions.
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It is clear that only some individuals have the opportunity to undergo real life altitude training, but there are some techniques that have become popular that will help to incorporate some of the aspects of altitude training into normal training at sea level. To find out about how to replicate some of the physiological demands of altitude training, check out our new blog post at: http://1sportsnutrition.com/altitude-training-how-hypoxic-conditions-can-aid-sporting-performance/
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Additionally, to find out how 1sportsnutrition can help you smash your goals, please don’t hesitate to contact us at: http://1sportsnutrition.com/contact/

05/04/2021

Caffeine is one of the most researched legal sport enhancing supplements in recent decades
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Caffeine (also known as 1, 3, 7-trimethylxanthine) is a stimulant substance found naturally occurring in various foods (e.g. chocolate) and drinks (e.g. coffee), and is classed as a psychoactive drug. Caffeine acts as a stimulant to the central nervous system in the body, increasing levels of alertness and reducing perceived levels of tiredness. It has demonstrated some significant ergogenic effects within a range of sports including:
- Increased time to exhaustion
- Improvements in sprint times
- Improvements in power produced during strength exercises
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However, its underlying mechanism complexity and lack of consistent research findings has led to misleading information being spread regarding its effect as an ergogenic aid. To find out how caffeine works in the body to improve sporting performance, as well as the correct dose and timing for the best performance results, check out our FREE blog post at: http://1sportsnutrition.com/coffee-and-sport-performance-how-caffeine-may-enhance-your-athletic-ability/
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1sportsnutrition- Fuelling optimal performance
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https://www.researchgate.net/publication/40696929_Effect_of_Caffeine_Ingestion_on_Muscular_Strength_and_Endurance_A_Meta-Analysis

19/03/2021

SELF-EFFICACY
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This psychological construct has the ability to predict an individuals behaviours, resilience to failure, drive to succeed, incentive to embrace challenges, acceptance, motivation and many more.
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Originally proposed by Albert Bandura, this refers to "an individuals belief in his or her capacity to execute behaviours necessary to produce specific performance attainments” (Bandura, 1977, 1994, 1997). Self-efficacy has been demonstrated through numerous bodies of sporting literature to have a significant impact on many aspects of sporting performance including decision making, coping ability, self-regulation and motor skill performance.
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But what is self-efficacy and how can you improve it to ensure enhanced sporting performance?
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To find out about self-efficacy, check out our new blog post at: http://1sportsnutrition.com/self-efficacy-and-sport-why-is-it-so-important/

05/03/2021

4 ways youth athlete nutrition differs from adult athlete sports nutrition
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It has been well established that nutrition plays a vital role in sports performance, but how should nutrition differ for youth athletes?
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1. Youth athletes are biologically regulated to desire sweeter foods. An increased concentration of a particular growth peptide in children makes them prefer sweet foods over savoury foods, an effect which is more prominent the more the child is growing. However, a disadvantage of this effect is the increase vulnerability towards micronutrient deficits
2. Youth athletes rely more on fats for fuels than adults. During moderate to high intensity exercise, fatty acid uptake is greater in youth athletes than in adult athletes, suggesting that the need for fats in a diet is greater during the youth years than adult years (Maughan, 2000).
3. Youth athletes absorb heat faster at higher ambient temperatures than adults. Youth athletes have a greater surface area to mass ratio and a larger quantity of heat activated sweat glands per unit skin surface area, putting them at greater risk of dehydration than adult athletes due to their increased sweat threshold (Araki et al, 1979; Falk et al, 1992; Maughan, 2000).
4. Calcium holds greater importance for youth athletes than adult athletes. As 25% of peak bone mass is acquired during adolescence, ensuring a sufficient calcium intake is critical for the development of strong bones, joints and skeletal maturation .
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To find out more information on the way youth athlete nutrition differs from adult nutrition, check out the full blog post at: http://1sportsnutrition.com/nutrition-for-youth-athletes/. Additionally, to find out how 1sportsnutrition can help you smash your goals, please don’t hesitate to contact us at: http://1sportsnutrition.com/contact/
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1SportsNutrition

08/09/2021

09/08/2021

21/07/2021

15/07/2021

06/07/2021

29/06/2021

14/06/2021

05/04/2021

19/03/2021

05/03/2021

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Monday	7am - 5pm
Tuesday	7am - 5pm
Wednesday	7am - 5pm
Thursday	7am - 5pm
Friday	7am - 5pm
Saturday	10am - 3pm
Sunday	10am - 1pm