TEMPLEOGUE SWIM CLUB - TEAM TSC

TEMPLEOGUE SWIM CLUB - TEAM TSC We are a top IRISH Swimming Club in Dublin, Ireland with over 120 members and consistently producing

We are a top IRISH Swimming Club in Dublin, Ireland with over 120 members and consistently producing athletes to qualify at regional, national and international level. We are challenging the youth of today to be CHAMPIONS of tomorrow.

Good luck to all our starting LC’26 & JC’26 tomorrow.
02/06/2026

Good luck to all our starting LC’26 & JC’26 tomorrow.

👏👏PB HeatPB Final
23/05/2026

👏👏
PB Heat
PB Final

Happy BIG Birthday to this Fantastic Young Lady today.
22/05/2026

Happy BIG Birthday to this Fantastic Young Lady today.

Another Tremendous TEAM morning at our Annual Sponsored Swim. Thanks to ALL for turning out and all our parents and fri...
17/05/2026

Another Tremendous TEAM morning at our Annual Sponsored Swim. Thanks to ALL for turning out and all our parents and friends for their support.
A great opportunity for ALL in the club to spend time together and enjoy our GREAT Team and GREAT Sport.

Another Great Day’s racing and learning with this TEAM and a fantastic weekend from one and all.Thanks to Team staff Pau...
10/05/2026

Another Great Day’s racing and learning with this TEAM and a fantastic weekend from one and all.

Thanks to Team staff Paula, Nicola, Mary-Jane and all supporting Parents and Coach Colm for taking great care of this Crew.

What a TEAM and some incredible racing and learning Age Group Championships in Well done to All.
09/05/2026

What a TEAM and some incredible racing and learning Age Group Championships in

Well done to All.

• Sleep is one of the most underrated recovery tools in sport. And what you eat in the hours before bed matters m...
09/05/2026



• Sleep is one of the most underrated recovery tools in sport. And what you eat in the hours before bed matters more than most athletes realise.

I co-authored a scoping review published recently looking at exactly this (Nutrition Strategies to Promote Sleep in Elite Athletes: A Scoping Review Rackard et Al. 2025).

What does the evidence actually say about nutrition and sleep in elite athletes?

Here’s what stood out:

🥝 Kiwifruit showed the strongest food-first signal — 2 fruit an hour before bed improved sleep quality, efficiency and total sleep time over 4 weeks.

🍒 Tart cherry juice improved several sleep metrics.

🥛 Dairy (5–7x/week) was linked to better sleep quality — but only in women

And for those pushing high protein intakes — there may be a ceiling effect. If you’re already eating >2.5g/kg, adding more tryptophan-rich protein likely won’t move the needle on sleep.

One of the key points of a food first approach is you can do various things when you eat. Don’t think about as in A to B it’s more of an onion approach. There are lots of layers to this.

Evidence-based, practical, athlete-specific.

performancenutrition evidencebasednutrition athletehealth

Happy Birthday to this Fantastic Man today
09/05/2026

Happy Birthday to this Fantastic Man today

Happy Birthday to this ROCKSTAR Young Man
07/05/2026

Happy Birthday to this ROCKSTAR Young Man

Let’s go get 🥝🥝’sGet • 🥝 Can 2 kiwis before bed actually improve athlete sleep?Turns out… possibly yes. Some work we d...
06/05/2026

Let’s go get 🥝🥝’s

Get • 🥝 Can 2 kiwis before bed actually improve athlete sleep?

Turns out… possibly yes. Some work we did a couple of years ago led by Ronan Doherty showed some interesting findings which adds to the literature in this area.

A study in elite athletes found that eating 2 green kiwis 1 hour before bed for 4 weeks led to:

✅ Better sleep quality (PSQI scores)
✅ More total sleep time
✅ Fewer night awakenings
✅ Less time lying awake after waking
✅ Higher sleep efficiency (86% → 93%)
✅ Reduced fatigue, physical complaints & stress scores.

Why might it work? Kiwis contain melatonin, serotonin, folate and antioxidants — all with plausible roles in sleep regulation.

The best part? It’s a whole food, it’s cheap, it’s practical, and it fits perfectly with a food-first approach to recovery. It can also help with other pillars such as fruit and veg intakes, vitamins, fibre and carbohydrates.

87% of athletes in this study were classified as poor sleepers at baseline. Sleep is one of the most underutilised recovery tools we have.
Worth a try?

Doherty et al., Nutrients 2023

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Templeogue
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