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OConnor Performance Nutrition

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OConnor Performance Nutrition

Performance Nutritionist | Fuel Your Why

Providing evidence based nutritional recommendations

04/02/2024

This graph shows the results of a study testing the effects on mixed muscle protein synthesis at rest (pre) and following resistance exercise (post) following ingestion of whey hydrolysate, casein, or soy protein isolate, which were all matched for EAA content.

The results suggest the rise in muscle protein synthesis over the following 3 hours was found to be greatest following whey ingestion both at rest and following resistance exercise.

In short, the main reason for this is due to wheys rapid digestibility, the rise in EAA (essential amino acids), BCAA (branched chained amino acids) and Leucine was of quicker and to a higher degree compared to soy.

24/08/2023

Big congratulations to one of my clients for completing his half Ironman event in cork last weekend. It was a huge honour to be a part of his preparation for such an incredible event. Jake was committed and motivated during our period of working together for the past 4/5 months in preparation for this event, and is a testament to his achievement.

Congratulations and I look forward to the next event!

22/08/2023

A quote that stuck with me from C. S. Lewis -

“Make your choice, adventurous stranger,
Strike the bell and bide the danger,
Or wonder, till it drives you mad,
What would have followed if you had”

Nutrition has always been a major interest of mine, from working as a personal trainer to multiple health stores to constantly reading about different topics, I always saw myself delving into the world of nutrition. I looked at studying general nutrition in university, however, it was more related around disease prevention and nutrition for the general population, which is of course extremely interesting and important in itself, but personally I was more fascinated and drawn towards nutrition for performance and specific for sport.

Then I stumbled across . I never thought I would return to formal education, but what an amazing decision it was. I am incredibly grateful to have been part of this amazing post graduate diploma and for my course tutor for guiding me on this journey. Since enrolling on the diploma, I became obsessed with everything it had to offer and thoroughly enjoyed my experience, for several months I was not employed and treated the diploma as my full time job, submitting my final assessment in early June and graduating with a distinction.

Now as I look forward, I am confident in my abilities and understanding of sports nutrition and I’m excited to making a difference to peoples lives.

16/08/2023

This chicken fajita bowl recipe is packed with protein, carbohydrates and micronutrients. It also has a lot of versatility, you can change the oil you use, mix up the seasonings or change the vegetables to make sure this never stays boring. Perfect for an evening meal or for meal prepping!

14/08/2023

Nutrition plays an integral role in every athletes life. Nutrition is more than just calories and macronutrients, it plays a vital role in a number of different factors that account for success in an athletes career, from reduced risk of injury, to body composition goals to training adaptations, a well structured, planned and thought out diet can provide the necessary means to help you be successful.

Wether you’re a BJJ athlete, endurance athlete or a recreational gym goer, understanding more about nutrition and how to apply different strategies can help you to achieve you goals.

11/08/2023

Struggling to meet your protein needs for the day? Here is a quick chart outlining the protein content per gram of some different food sources.

Although the current RDA for protein sits at 0.8g/kg/body weight, this is a recommended amount to prevent a nutritional deficiency. If you are an athlete or a relatively active individual, the chances are you need more.

Protein is also the most satiating macronutrient, meaning it keeps you feeling fuller for longer. Which is why increasing your protein intake during a weight loss phase can be an effective method, not only in helping you stay full but also for retaining lean muscle mass.

07/08/2023

Delighted to announce a collaboration between myself and Brazilian Jiu-Jitsu athlete Jed Hue. Jed currently fights out of his academy in London.

Competing on some of the biggest stages that BJJ has to offer, he has an aggressive style, always seeking the submission and pushing the pace every minute of the round.

Happy to be part of the team in helping him to reach his goals.

02/08/2023

Dietary fiber has an abundance of benefits. Some of these include:
- Increased satiety, which can be useful during a weight loss phase.
- Promotion of healthy gut bacteria.
- The maintenance of healthy, regular bowel movement.
- May help improve cardiovascular health, reduce risks of certain cancers and regulate blood sugar.

The current recommendations are to get around 25-30g of fiber per day. This can come from a range of foods like fruit and vegetables, grains, seeds, nuts and more. Fruit and vegetables with skin tend to be packed with more fiber.

28/07/2023

Boiled, fried, scrambled or poached, Eggs are a diverse food that can be cooked in many different ways. A cheap protein source that can easily be added into a multitude of dishes to enhance taste and increase the nutritional density or your meals.

When choosing your eggs in the supermarket, usually the farming method is highlighted on the packaging, but if not, take a look at the stamp on every egg and use the information contained in this post to identify the method, where it came from and the best before date.

26/07/2023

The current recommendations are to obtain roughly 20-35% of your daily energy intake from fats, however this will vary greatly from person to person based on personal goals.

Fat is an essential nutrient for a wide range of bodily functions, and the complete elimination of fat from the diet is never advised.

However, it is important to choose your fats wisely, as there are a number of different types, I hope this post gave you a brief insight into the differences.

21/07/2023

A simple breakdown of where we burn energy. Of course, this is going to vary from person to person depending on a number of factors.

I often hear people say that they don’t really eat much and don’t need to on rest days as they aren’t exercising, but as we can see from the pie chart, for a vast amount of the population, the main contributing factor to overall total daily energy expenditure is your BMR.

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