<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1782222805.webp" alt="What Are Macros? A Simple Guide for Anyone Starting Out" />
Macros, short for macronutrients, are the three building blocks of everything you eat: protein, carbohydrates and fat. Each one fuels your body differently and carries a set amount of energy. Getting your head around macros helps you eat with purpose and work towards your goals, instead of guessing your way through every meal.
You've heard people in the gym banging on about "hitting their macros" and nodded along like you knew exactly what they meant. No bother, plenty of people are in the same boat. Here's the plain-English version, with none of the jargon.
<h2 style="text-align: left;">What are the three macros?</h2>
There are three, and your body needs all of them. Protein builds and repairs muscle and keeps you full. Carbohydrates are your main fuel, the stuff that powers a hard Tread &amp; Shred or a heavy lifting session. Fat supports your hormones, brain and general health. Protein and carbs carry about 4 calories per gram, fat about 9. That's the whole foundation, sorted.
<h2 style="text-align: left;">Are macros the same as calories?</h2>
Not quite. Calories are the total amount of energy in your food. Macros are where that energy actually comes from. Two meals can have the same calories but a completely different macro split, and that difference is what shapes how you feel, train and recover. Calories tell you how much. Macros tell you what.
<h2 style="text-align: left;">Do you need to count macros?</h2>
Honestly? Not always. Some people thrive on tracking every gram. Others do brilliantly just building better habits around protein and whole foods, no spreadsheet required. It depends on your goals, your lifestyle and your head. When we run <a href="https://perpetua.ie/nutrition-coaching-dublin">nutrition coaching</a>, we figure out which approach suits you rather than forcing tracking on everyone. It's about sustainable habits, not restriction.
<h2 style="text-align: left;">How macros fit your goals</h2>
Lean towards more protein if you're building muscle. Time your carbs around training if you want energy when it counts. Keep enough healthy fat in to look after your hormones and recovery. You don't need perfection. You need a balance that works for your life and your training. Pairing that with an <a href="https://perpetua.ie/inbody-scan-dublin">InBody analysis</a> gives you a real starting point to build from.
<h2 style="text-align: left;">Want a hand putting this into practice?</h2>
You don't have to figure it out alone. Come talk to Mark and the nutrition team at Windmill Lane or Lennox Street, or get started online, and we'll build an approach around your goals and your real life. Make Your Move.

From a young age I've always had a huge interest in everything to do with fitness. I played football at a high level for many years. At the time I wanted to develop myself more and joined a local gym.

Mark Davis

Learn what macros are, how protein, carbs and fats support your body, and how to use them to eat better, train well and work towards your goals.

What Are Macros? A Simple Guide for Anyone Starting Out

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1749027788.webp" alt="Refuel Right: Good Post Workout Snacks from Mojo" />
You&rsquo;ve just finished your workout session at <a href="https://perpetua.ie/">Perpetua</a>. You&rsquo;re sweaty, you&rsquo;ve put in the work, and your body is ready for one thing, recovery. What you eat after a workout can make a huge difference to how you feel, how your body repairs, and how ready you are for your next session.
A proper post workout snack should focus on fuelling your body with the right nutrients to support muscle recovery, restore your energy levels, and keep your training momentum going strong.
And that&rsquo;s exactly where Mojo Health Bar comes in. Right here inside Perpetua, Mojo is your one-stop spot for post-workout high-protein, nutrient-packed snacks and shakes designed with your recovery in mind.&nbsp;
<h2 style="text-align: left;">Post-Workout Protein Shakes</h2>
Let&rsquo;s talk about protein. After a workout, your muscles need it to repair, rebuild, and grow stronger. Studies have shown that consuming around 0.2-0.5 grams of protein per kg of body weight after exercise has been shown to enhance muscle protein synthesis and aid in muscle repair and growth. That&rsquo;s why Mojo&rsquo;s Protein Shakes are our go-to recovery fuel after a Perpetua Fitness workout.
Made with SF Nutrition 100% natural vegan protein, these shakes are packed with clean, high-quality ingredients that support performance and help you recover smarter. Each one of our protein shakes is blended with superfood boosters and dairy-free milks, creating a delicious post-workout option that delivers on both taste and nutrition.
From muscle repair and lean muscle growth to supporting hormonal balance and metabolism, Mojo&rsquo;s shakes do more than just taste great. They&rsquo;re purpose-built to help you bounce back stronger. And because they&rsquo;re made to order, they&rsquo;re perfect for sipping straight after your session.
<h2 style="text-align: left;">Refuel Snack Options at Mojo</h2>
We know that workout recovery isn&rsquo;t a one-size-fits-all, and that&rsquo;s why at Mojo Health Bar, we offer more than just protein shakes. Our full menu of post-workout snacks is designed to suit every taste and time of day.
Need something cold, refreshing, and packed with nutrients? Try one of our Brazilian A&ccedil;a&iacute; Bowls. These bowls are full of flavour and loaded with antioxidants and natural energy, helping you stay fuelled and focused for the rest of your day. They&rsquo;re also just straight-up delicious!
If your workout happens early, our made-to-order porridge is a perfect option. Made with Irish rolled oats and your choice of plant milk, it&rsquo;s a warm, comforting option that delivers long-lasting energy.
And if you just need a quick pick-me-up? Grab a delicious Cloud Picker coffee or a cold Nocco from the fridge. At Mojo, we&rsquo;ve got recovery covered from every angle, whatever you&rsquo;re in the mood for.
<h2 style="text-align: left;">Why Refuel at Mojo Health Bar</h2>
At Perpetua, Mojo Health Bar is a recovery zone designed with our training community in mind. And because it&rsquo;s located right here at Perpetua, it&rsquo;s the easiest way to refuel after class without breaking your stride.
Our team understands the needs of active people because we&rsquo;re surrounded by them every day. The snacks we offer aren&rsquo;t just tasty, they&rsquo;re built with purpose. And every ingredient is chosen to help your body bounce back, whether you&rsquo;re training for performance, wellness, or both.
Mojo Health Bar is fast, friendly, and full of options that make your post-workout routine feel effortless. It&rsquo;s a space to grab your fuel, recharge, and maybe even catch up with your training partner over a shake.
Overall, a solid post workout snack can be the difference between dragging through your day and feeling energised, strong, and ready for what&rsquo;s next.&nbsp;
At Perpetua, we believe your training doesn&rsquo;t end when the class does. Recovery is part of the process, and with Mojo right here in the studio, it couldn&rsquo;t be easier to give your body what it needs, when it needs it.
 Swing by Mojo after your next <a href="https://perpetua.ie/fitness-classes-dublin">fitness class</a> at Perpetua and grab something that works as hard as you just did.

You have only one life. Take a chance, make a change, and live.

EOGHAN MCGREGOR

Looking for the perfect post workout snack? Refuel at Mojo Health Bar inside Perpetua.

Refuel Right: Good Post Workout Snacks from Mojo

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1724657789.webp" alt="protein shake before or after workout" />
The age-old debate of whether to drink a protein shake before or after a workout is a favourite topic among fitness enthusiasts. The answer to this really depends on your goals, workout routine, and overall nutritional needs. Both offer distinct advantages, and understanding these can help you make the best choice for your fitness journey.
<h2 style="text-align: left;">Pre-Workout Protein: Fuel and Performance</h2>
Drinking a protein shake <a href="https://perpetua.ie/blog/nutrition-for-performance-pre-exercise-fuelling">before your workout</a> can help fuel your muscles and improve performance. Consuming protein before exercise, especially branched-chain amino acids (BCAAs), can help to reduce muscle breakdown and promote protein synthesis during your workout&hellip; Fuel for Your Muscles: Drinking a protein shake before your workout can provide your muscles with a readily available source of amino acids, which can be used as fuel during exercise. This is particularly important for those who train in a fasted state or engage in intense workouts, as it helps prevent muscle breakdown (catabolism). By consuming protein before you exercise, your body has the necessary nutrients to support muscle preservation and energy production, which can lead to better endurance and performance during your workout​.
Enhanced Protein Synthesis: Studies suggest that consuming protein before a workout can "prime" your muscles by initiating protein synthesis earlier, leading to a more significant muscle-building response. This means that your body starts repairing and building muscle tissue even during your workout, which can be beneficial if your goal is to maximise muscle growth.
Increased Fat Burning: For those on a low-carb diet or looking to lose fat, pre-workout protein shakes, especially those rich in BCAAs, can enhance fat oxidation. When glycogen stores are low, your body relies more on fat as an energy source. By supplying your muscles with BCAAs, you can increase fat burning while still preserving lean muscle mass.
<h2 style="text-align: left;">Post-Workout Protein: Recovery and Growth</h2>
On the other hand, having a protein shake <a href="https://perpetua.ie/blog/nutrition-for-performance-post-exercise-recovery">after your workout</a> has long been considered essential for recovery. The post-workout period is when your muscles are most receptive to nutrients, and so consuming protein during this time can help repair muscle damage, reduce inflammation, and promote muscle growth.&nbsp;
Optimal Muscle Recovery: The "anabolic window" is the period after exercise when your muscles are most receptive to nutrients. Consuming a protein shake immediately after your workout provides your muscles with the amino acids they need to repair the micro-tears caused by exercise. This not only speeds up recovery but also enhances muscle growth, making it an essential practice for those aiming to build muscle mass​.
Reduced Muscle Soreness: Post-workout protein can also help reduce delayed onset muscle soreness (DOMS), which often occurs 24 to 48 hours after an intense workout. By quickly supplying your muscles with the nutrients they need for repair, you can minimise muscle damage and soreness, allowing you to recover faster and get back to training sooner​.
Replenishing Energy Stores:&nbsp;If your workout depletes your glycogen stores, pairing your post-workout protein shake with some carbohydrates can help restore these energy reserves. This combination is particularly beneficial for endurance athletes or those engaging in high-intensity interval training (HIIT), where glycogen depletion is more significant​.
<h2 style="text-align: left;">Taking a Protein Shake Before vs After your Workout</h2>
Ultimately, whether you choose to consume protein before or after your workout should align with your specific goals. If you're focused on performance and muscle preservation during intense or fasted workouts, a pre-workout protein shake may be more beneficial. On the other hand, if muscle recovery and growth are your main objectives, a post-workout shake might be ideal for you.
In the end, consistency and overall protein intake throughout the day are more crucial than the exact timing of your shake. Whether you opt for pre- or post-workout protein, ensuring you meet your daily protein needs will support your fitness goals effectively.

Discover the benefits of drinking a protein shake before or after your workout in this comprehensive guide.

Protein Shake Before or After Workout

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1719842453.webp" alt="hydration in fitness" />
Staying properly hydrated is a cornerstone of overall health and fitness. Hydration supports performance, recovery, and overall progress, no matter if you're a seasoned athlete or just starting out. At Perpetua, our fitness classes Dublin are designed to support every aspect of your training, from hydration and movement to mindset and recovery.
Here's why hydration is so important in fitness and how you can effectively manage it to enhance your fitness routine.
<h2 style="text-align: left;">Why Hydration Matters</h2>
<h3 style="text-align: left; font-size: 25px;">Regulating Body Temperature</h3>
Hydration helps to regulate body temperature through sweating. As you exercise, your body generates heat, and sweating helps to cool it down. Without adequate fluid intake, this cooling mechanism can be impaired, leading to overheating and decreased performance.
<h3 style="text-align: left; font-size: 25px;">Supporting Joint Function</h3>
Water lubricates the joints, reducing friction and allowing for smooth and pain-free movement. This is why hydration is particularly important during high-impact exercises like running or weightlifting, where joint stress is common.
<h3 style="text-align: left; font-size: 25px;">Enhancing Cognitive Function</h3>
Dehydration can negatively impact brain functions such as memory, focus, and decision-making. Staying hydrated is important in fitness as it helps maintain mental sharpness, which is crucial for following workout routines and executing exercises correctly.
<h3 style="text-align: left; font-size: 25px;">Maintaining Muscle Function</h3>
To put it simply: hydrated muscles perform better. Being hydrated will help your muscles resist fatigue, and recover quicker. Hydration helps the transport of essential nutrients to muscle cells and the removal of metabolic waste products, which can build up during intense exercise.
<h2 style="text-align: left;">Hydration Strategies for Fitness</h2>
<h3 style="text-align: left; font-size: 25px;">Pre-Exercise Hydration</h3>
Begin hydrating well before your workout. Aim to drink 500ml - 750ml of water two to three hours before exercise, and another 250ml - 300ml about 20 minutes before you start.
<h3 style="text-align: left; font-size: 25px;">During Exercise</h3>
Continue to hydrate during your workout, especially if it's long or intense. It&rsquo;s recommended to drink 200ml - 250ml of water every 10 to 20 minutes during exercise. For activities lasting longer than an hour, consider a sports drink that contains electrolytes to help replace essential minerals lost through sweat.
<h3 style="text-align: left; font-size: 25px;">Post-Exercise Hydration</h3>
Rehydration after your workout is critical. It&rsquo;s recommended to aim to consume 150% of sweat lost after exercise to ensure effective rehydration. So, for every 1 kg of body weight lost during exercise that equates to 1 litre of fluid. This helps restore fluid balance, supports recovery, and prepares your body for the next workout.
<h2 style="text-align: left;">Choosing the Right Hydration</h2>
<h3 style="text-align: left; font-size: 25px;">Water vs. Sports Drinks</h3>
For most workouts, especially those lasting less than an hour, water is sufficient for maintaining hydration, and if plain water is unappealing, try adding natural flavourings like lemon, lime, or cucumber slices. However, for longer or more intense sessions, sports drinks can be beneficial as they provide electrolytes and carbohydrates, which help maintain energy levels and replace minerals lost through sweating.
<h3 style="text-align: left; font-size: 25px;">Hydrating Foods</h3>
Incorporate water-rich foods like fruits and vegetables into your diet, such as watermelon, cucumbers, and oranges. These foods are a great and delicious way to contribute to your overall fluid intake and provide additional vitamins and minerals.
By understanding the important role hydration plays in fitness and implementing effective hydration strategies, you can enhance your exercise performance, support recovery, and maintain overall health. As always, listen to your body and adjust your fluid intake based on your activity level, environment, and individual needs.

Learn why hydration is crucial for fitness. Discover how it regulates body temperature, supports joint and muscle function, and enhances cognitive performance.

The Importance of Hydration in Fitness

<img src="https://admin.perpetua.ie/images/1719841695.webp" alt="best foods for marathon training" />
Running a marathon is a challenge that demands not just physical endurance but also careful attention to nutrition. The right diet can significantly impact your performance and recovery.
Here are some of the best foods for marathon runners to include in their diet to fuel marathon training.
<h2 style="text-align: left;">Carbohydrates: The Primary Fuel</h2>
<h3 style="text-align: left; font-size: 25px;">Bananas</h3>
Bananas are a staple for marathon runners, providing a quick source of energy through their high carbohydrate content. Bananas also contain potassium, which helps prevent muscle cramps, making them an ideal pre-run snack during marathon training.
<h3 style="text-align: left; font-size: 25px;">Brown Rice</h3>
A great source of complex carbohydrates, brown rice offers long-lasting energy due to its low glycemic index. It&rsquo;s also easy on the stomach, making it a great option for meals during marathon training.
<h3 style="text-align: left; font-size: 25px;">Oats</h3>
Oats are rich in complex carbohydrates and fibre, providing a steady release of energy. They are an excellent choice for a pre-race meal, but be sure to allow 1.5 - 2 hours for digestion before setting off.
<h2 style="text-align: left;">Proteins: For Muscle Repair and Recovery</h2>
<h3 style="text-align: left; font-size: 25px;">Eggs</h3>
Eggs are a powerhouse of high-quality protein and essential amino acids. They are versatile, easy to prepare, and perfect for muscle repair and recovery after long runs during marathon training​.
<h3 style="text-align: left; font-size: 25px;">Salmon</h3>
Rich in omega-3 fatty acids, salmon helps to reduce inflammation and supports heart health. The protein content aids in muscle repair, making it an excellent post-run food for marathon runners.
<h2 style="text-align: left;">Healthy Fats: For Sustained Energy and Satiety</h2>
<h3 style="text-align: left; font-size: 25px;">Avocados</h3>
Avocados are packed with healthy fats and fibre, providing sustained energy and helping runners feel fuller for longer. They also contain potassium, which is crucial for muscle function​.
<h3 style="text-align: left; font-size: 25px;">Nuts and Nut Butters</h3>
Almonds, peanuts, and other nuts provide a good mix of healthy fats, protein, and carbohydrates. Nut butters can be easily added to snacks, smoothies, or meals for a good energy boost​​.
<h2 style="text-align: left;">Vitamins and Minerals: For Overall Health and Performance</h2>
<h3 style="text-align: left; font-size: 25px;">Dark Leafy Greens</h3>
Vegetables like spinach and kale are great foods for marathon runners as they are rich in iron, calcium, and vitamins A, C, and K. These nutrients are essential for oxygen transport, bone health, and reducing oxidative stress from running​.
<h3 style="text-align: left; font-size: 25px;">Berries</h3>
Strawberries, blueberries, and raspberries are high in antioxidants, which help combat inflammation and aid in recovery. They are also a good source of vitamins and minerals​.
<h3 style="text-align: left; font-size: 25px;">Oranges</h3>
For marathon runners, oranges and orange juice are excellent sources of vitamin C and potassium. They help replenish electrolytes lost through sweat and provide hydration, crucial for long-distance running​​.
<h2 style="text-align: left;">Extra Tips for Marathon Runner Nutrition</h2>
<ul style="text-align: left; padding-left: 15px; padding-bottom: 12px;">
<li style="border: none;">Pre-Run Nutrition: It's recommended to eat a balanced meal of carbohydrates and protein about two to three hours before setting off on a run. Good options include whole grain toast with nut butter or a banana with a small yoghurt.</li>
</ul>
<ul style="text-align: left; padding-left: 15px; padding-bottom: 12px;">
<li style="border: none;">During the Run: For runs longer than an hour, marathon runners may consider carrying energy gels, sports drinks, or even simple snacks like dates to maintain blood sugar levels.</li>
</ul>
<ul style="text-align: left; padding-left: 15px; padding-bottom: 12px;">
<li style="border: none;">Post-Run Recovery: Within 30 minutes of finishing a run, we recommend consuming a snack or meal rich in carbohydrates and protein. This will help to replenish glycogen stores and aid muscle recovery during marathon training. For example, a smoothie with fruits, protein powder and nut butter.</li>
</ul>
By incorporating these foods into the diet, marathon runners can optimise performance, enhance recovery, and stay energised throughout the course of marathon training. It&rsquo;s important to note that what works best can vary from runner to runner, so it&rsquo;s important to listen to your body and adjust your nutrition plan as needed.

Discover the best foods for marathon runners to enhance performance and recovery. Learn about the essential that fuel training and keep you energised.

Best Foods for Marathon Runners

Best foods for marathon runners

<img style="float: left;" src="https://admin.perpetua.ie/images/1708412992.webp" alt="post exercise recovery" />
&nbsp;
I&rsquo;ve said it before, and I&rsquo;ll say it again, because it&rsquo;s applicable in so many aspects of nutrition - you always need to consider the bigger picture. Post-exercise recovery and post-workout nutrition are no different!
When we look at post-workout nutrition, it&rsquo;s important to not just look at the time immediately following a workout but also the hours that come after, and even the hours that came before.
<h2 style="text-align: left;">Key Points for Post Exercise Recovery</h2>
<h3 style="font-size: 25px; text-align: left;">1. Timing of Protein Intake</h3>
Morning Workouts:
<ul style="padding-left: 15px; padding-bottom: 12px; text-align: left;">
<li style="text-align: left; border-top: none; padding-bottom: 0;">If you train first thing in the morning, you&rsquo;re likely on an empty stomach or just a light snack. Aim for a protein intake of 20g+ within 30 minutes of finishing. This is because by the time you&rsquo;ve finished your workout, you probably haven&rsquo;t had a portion of protein since the night before.</li>
</ul>
Afternoon/Evening Workouts:
<ul style="padding-left: 15px; padding-bottom: 12px; text-align: left;">
<li style="text-align: left; border-top: none; padding-bottom: 0;">If you&rsquo;ve had a protein-rich meal within 2-4 hours before training, it&rsquo;s still beneficial to get a protein hit within 30 minutes post-workout. This ensures continuous muscle protein synthesis (MPS). The circulating amino acids from previous meals will support the recovery process.</li>
</ul>
<h3 style="font-size: 25px; text-align: left;">2. Why Recovering After Exercise is Crucial</h3>
<ul style="padding-left: 15px; padding-bottom: 12px; text-align: left;">
<li style="text-align: left; border-top: none; padding-bottom: 0;">Fat Loss: Proper recovery helps preserve muscle and prepares you better for future workouts, aiding in fat loss. Ensuring recovery aids your goal by making you more effective in subsequent workouts.</li>
</ul>
<ul style="padding-left: 15px; padding-bottom: 12px; text-align: left;">
<li style="text-align: left; border-top: none; padding-bottom: 0;">Muscle Gain: Without adequate recovery, muscle-building efforts in the gym will be less effective. Recovery is crucial for muscle repair and growth.</li>
</ul>
<ul style="padding-left: 15px; padding-bottom: 12px; text-align: left;">
<li style="text-align: left; border-top: none; padding-bottom: 0;">Overall Health: Effective recovery ensures exercise enhances your life and health, preventing post-exercise fatigue. Poor recovery can make you feel worse and negate the benefits of exercise.</li>
</ul>
<h3 style="font-size: 25px; text-align: left;">3. Post-Workout Nutrition</h3>
There&rsquo;s absolutely no right or wrong answer here. Oftentimes, especially after intense exercise, appetite is stunted and therefore opting for a liquid option over a solid food can be a good solution.&nbsp;&nbsp;
If you have the option to have a meal after training, and not just a snack such as the above, then, by all means, have a meal. Again, no right or wrong meals, have whatever you like and just make sure it has at least 20g of protein in it!&nbsp;&nbsp;
<ul style="padding-left: 15px; padding-bottom: 12px; text-align: left;">
<li style="text-align: left; border-top: none; padding-bottom: 0;">Quick and Convenient Options: Protein shake, homemade smoothie, Mojo shake, protein milk, high-protein yoghurts. These are especially useful if appetite is stunted post-exercise.</li>
</ul>
<ul style="padding-left: 15px; padding-bottom: 12px; text-align: left;">
<li style="text-align: left; border-top: none; padding-bottom: 0;">Solid Meal Options: Meals with at least 20g of protein, including fruits or vegetables. For instance, porridge with protein powder, eggs on toast with baked beans and cheese.</li>
</ul>
<h3 style="font-size: 25px; text-align: left;">4. Protein&rsquo;s Role in Muscle Recovery</h3>
Total Protein Intake:
<ul style="padding-left: 15px; padding-bottom: 12px; text-align: left;">
<li style="text-align: left; border-top: none; padding-bottom: 0;">Ensure you meet your daily protein target, as total protein consumption is paramount. Focusing on the total protein intake is more important than just the timing of the protein intake.</li>
</ul>
Type of Protein:
<ul style="padding-left: 15px; padding-bottom: 12px; text-align: left;">
<li style="text-align: left; border-top: none; padding-bottom: 0;">Animal-based proteins (high-biological value) are more effective in muscle recovery compared to plant-based proteins (low-biological value). This is due to the broad spectrum of amino acids in animal proteins. Therefore, you need to consume more of a plant-based protein food, and potentially a selection of foods, to consume the equivalent number of amino acids you would get from an animal-based protein food.&nbsp;&nbsp;</li>
</ul>
Timing of Protein Intake:
<ul style="padding-left: 15px; padding-bottom: 12px; text-align: left;">
<li style="text-align: left; border-top: none; padding-bottom: 0;">Spread protein intake throughout the day in 20-30g portions to maintain MPS and regulate appetite. Achieving MPS multiple times a day is more beneficial for muscle recovery.</li>
</ul>
<h3 style="font-size: 25px; text-align: left;">5. Carbohydrates and Fat</h3>
<ul style="padding-left: 15px; padding-bottom: 12px; text-align: left;">
<li style="text-align: left; border-top: none;">Carbohydrates: Important if training twice a day or in close succession to replenish glycogen stores. This helps in fueling your next session effectively.</li>
<li style="text-align: left; border-top: none; padding-bottom: 0;">Fats: Timing is less critical; focus on what works best for your schedule.</li>
</ul>
<h3 style="font-size: 25px; text-align: left;">6. Evening Training and Sleep</h3>
Do not underestimate the importance of sleep and good sleep though. Improving your sleep will help improve your health and your overall life. If you nail your nutritional habits but don&rsquo;t get enough good quality sleep, you need to reassess your priorities.&nbsp;&nbsp;
<ul style="padding-left: 15px; padding-bottom: 12px; text-align: left;">
<li style="text-align: left; border-top: none; padding-bottom: 0;">Post-Workout Protein: Even after evening workouts, prioritise a protein snack or meal. Plan ahead if necessary to ensure you can quickly prepare or have a meal ready.</li>
</ul>
<ul style="padding-left: 15px; padding-bottom: 12px; text-align: left;">
<li style="text-align: left; border-top: none; padding-bottom: 0;">Sleep Quality: Ensure quality sleep as it is critical for overall health and recovery. Avoid large meals immediately before bed if they affect your sleep. However, personal preference plays a significant role.</li>
</ul>
<h3 style="font-size: 25px; text-align: left;">7. Additional Recovery Tools</h3>
<ul style="padding-left: 15px; padding-bottom: 12px; text-align: left;">
<li style="text-align: left; border-top: none; padding-bottom: 0;">While tools like ice baths and saunas can aid recovery, their impact is minimal compared to good nutrition and sleep. Nutrition and sleep have a more significant influence on recovery than short-term tools.</li>
</ul>
<h2 style="text-align: left;">Focus on Holistic Recovery</h2>
Regardless of your fitness goals, appropriate recovery is essential. By considering your total daily protein intake, the timing of meals, and ensuring adequate sleep, you can significantly enhance your post-exercise recovery and overall health.
Remember: Recovery Happens Outside the Gym!
Need Personalised Nutrition Coaching? Unlock your full potential with tailored nutrition plans and expert advice. <a href="https://perpetua.ie/nutrition-coaching-dublin">Sign up for Nutrition Coaching today!</a>

Discover the essential tips for post exercise recovery, including optimal nutrition, protein intake, sleep, and additional recovery tools to maximise your fitness results.

Nutrition for Performance: Post-Exercise Recovery

Optimise your nutrition for peak performance

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1707394206.webp" alt="pre-exercise nutrition" />
Eating for performance and eating for health are different, but they often overlap. Surprisingly, many athletes aren&rsquo;t the healthiest individuals. For most people who exercise, there&rsquo;s a balance between eating for overall health and adopting habits that enhance exercise performance.
In this week&rsquo;s blog, we&rsquo;ll focus on fueling for exercise. Even if performance isn&rsquo;t your priority, what you eat before a workout can greatly benefit your exercise routine.
<h2 style="text-align: left;">Understanding Our Energy Systems</h2>
We have three main energy systems that fuel our exercise:
<ol style="text-align: left;">
<li style="border: none; font-family: poppins; font-size: 16px; padding: 10px 0 10px 5px; position: relative; margin-left: 24px;">Phosphocreatine System: Powers short, intense movements like weightlifting or sprints.</li>
<li style="border: none; font-family: poppins; font-size: 16px; padding: 10px 0 10px 5px; position: relative; margin-left: 24px;">Glycolytic System: Fuels medium to high-intensity exercise using carbohydrates, such as the classes at Perpetua Fitness or a 5k run.</li>
<li style="border: none; font-family: poppins; font-size: 16px; padding: 10px 0 10px 5px; position: relative; margin-left: 24px;">Oxidative System: Supports slower, lower-intensity exercise using fat, like hiking or endurance events.</li>
</ol>
You don&rsquo;t rely on just one energy system during exercise; the intensity of the activity determines which system is used more. For most people, the glycolytic system is key, highlighting the importance of carbohydrates in fueling your workouts.
<h2 style="text-align: left;">Why Fueling for Exercise is Important</h2>
Regardless of your goal-whether it&rsquo;s fat loss, muscle gain, or simply staying healthy-it&rsquo;s important to be fueled for exercise. Proper nutrition allows you to exercise at higher intensities and get the most out of your sessions.
<ul style="text-align: left;">
<li style="border: none;">Fat loss: If you&rsquo;re in a calorie deficit, eating before exercise helps you train harder and burn more calories overall.</li>
<li style="border: none;">Muscle gain/performance: Being properly fueled ensures you maximise your strength and endurance.</li>
<li style="border: none;">General health: You&rsquo;ll feel better during and after your workout if you&rsquo;re well-nourished.</li>
</ul>
<h2 style="text-align: left;">Carbohydrates: The Key to Performance</h2>
Carbohydrates are stored in the body as glycogen (mainly in muscles and some in the liver). If you&rsquo;re eating a balanced diet with consistent carbohydrate intake, you likely have enough stored glycogen to fuel your workouts.
<ul style="text-align: left;">
<li style="border: none;">Afternoon/Evening Workouts: If you&rsquo;ve eaten a carbohydrate-rich meal earlier in the day, an additional snack isn&rsquo;t necessary but can help if you're feeling hungry or need an extra energy boost.</li>
<li style="border: none;">Morning Workouts: If you&rsquo;re exercising fasted, acarbohydrate-based snack beforehand can be beneficial, especially for high-intensity sessions like CrossFit, ride, or sweat classes.</li>
</ul>
<h2 style="text-align: left;">How to Fuel for Exercise</h2>
Carbohydrates are the primary fuel source for most workouts, so keeping carbohydrate intake high is important while ensuring you also meet your protein and fat needs. Low-carb diets can make exercise harder due to faster onset of fatigue.
Pre-Workout Snack Ideas: Opt for high-carb, low-fibre, low-fat, and easy-to-digest foods. Some great options include:
<ul style="text-align: left;">
<li style="border: none;">Banana, sports drink, or a Kellogg&rsquo;s Squares Bar</li>
<li style="border: none;">Rice cakes, dried fruit, or fruit juice</li>
<li style="border: none;">Bagel with jam, toast, or a small yogurt with berries</li>
</ul>
For fat loss, choose slightly more filling options, like a banana instead of a sports drink, to manage hunger.
Aim to consume 30-60g of carbohydrates 30-60 minutes before exercising. If you&rsquo;re having a meal (breakfast, lunch, or pre-workout meal), aim for 4 hours to 90 minutes before exercise, keeping it lower in fibre and fat for easier digestion.
<h2 style="text-align: left;">Important Note for Women: The Effects of Fasted Exercise</h2>
Exercising on an empty stomach can negatively impact your performance and your hormones. When you exercise fasted, cortisol (the stress hormone) spikes even higher, which can lead to hormonal imbalances, missed ovulation, and irregular periods.
<h2 style="text-align: left;">Pre-Workout Supplements</h2>
Pre-workout supplements, particularly those with caffeine, are often unnecessary if your diet is balanced. Caffeine can give you a boost, but it can also affect sleep quality. Ideally, avoid caffeine within the first 60-90 minutes of waking and after midday to ensure better sleep.
Even if you think caffeine doesn&rsquo;t affect you, it can reduce the quality of your deep sleep, impacting your health and fitness goals.
Fueling your body with the right nutrients before exercise-especially carbohydrates-is key to enhancing performance, burning more calories, and feeling better overall. Choose a pre-workout snack or meal that works for you, and remember to avoid fasted exercise, especially for women.

Learn how to fuel your workouts with the right pre-exercise nutrition. Discover the role of carbohydrates in enhancing performance and how to optimize your energy for any fitness routine.

Nutrition for Performance: Pre-Exercise Fuelling

Fueling Your Body for Exercise: A Guide to Pre-Workout Nutrition

<img src="https://admin.perpetua.ie/images/1706792450.webp" alt="Perpetua Nutrition Coaching" />
You don&rsquo;t want to track your food forever, so implementing habits and knowing when to manipulate them to match your goals can be very useful. Here are some tips on how to incorporate certain habits or practices to either increase or decrease your calorie intake.&nbsp;
 Increasing Calorie Intake&nbsp;
There are multiple reasons you may wish to increase your calorie intake; it could be to gain muscle, fuel your exercise performance, or simply eat more. People often think, most commonly if the goal is muscle gain, that you just need to focus purely on eating more, not paying heed to where the calories come from and lose sight of the bigger picture. The bigger picture being your health. So when looking to increase your calorie intake, it&rsquo;s vital that you are still mindful of protein intake, your micronutrient intake (fruits &amp; vegetables), and your fibre.&nbsp;
 Drink Your Calories&nbsp;
For many people, appetite can often be the limiting factor when looking to increase the amount they eat. Smoothies are a great example here. You could pack a smoothie with some Greek yogurt, a banana, some frozen berries, some fruit juice, and some peanut butter. Right there you could easily rack up 500 calories in one drink and at the same time, get protein in (from the yogurt), get carbohydrates in (yogurt, fruit, and fruit juice), healthy fats (peanut butter), and micronutrients (fruit). This isn&rsquo;t an exact blueprint, just an example. You can add in or take away whatever you like, but drinking it will be much easier than eating the equivalent amount of food.&nbsp;
 Increase Your Fat Intake&nbsp;
As mentioned in last week&rsquo;s blog, fat contains 9 calories per gram. This is why high-fat foods are typically considered to be &lsquo;calorically dense.&rsquo; How could you do this?&nbsp;
&middot; Include nuts (or nut butters) in your day; this could be as a snack or included in meals.&nbsp;
&middot; Add avocado to meals.&nbsp;
&middot; Use more oil in your cooking or meals (as part of a salad dressing, for example).&nbsp;
&middot; Add seeds to dishes, such as chia seeds in your overnight oats.&nbsp;
&middot; Choose full-fat dairy items over the reduced-fat options.&nbsp;
&middot; Choose higher fat cuts of meat.&nbsp;
&middot; Include more oily fish such as salmon or mackerel into your week.&nbsp;
&middot; Increase your snacking between meals.&nbsp;
 Snack More&nbsp;
Fill gaps between meals with snacks. What are these snacks? That&rsquo;s completely up to you! However, along with the example of nuts above, another good example of a calorie-dense food is dried fruit. Dates, dried mango, raisins are all good snack options.&nbsp;
 Don&rsquo;t be afraid to include highly palatable foods&nbsp;
The more palatable a food is, the easier it is to eat! That&rsquo;s why, once you ensure you are consuming adequate protein, fibre, and micronutrients, you can include foods that are easier to eat larger quantities of to make up those extra calories. A bowl of cereal, some Nutella on toast, glasses of fruit juice, dark chocolate are just some of the many examples here. Some people might think it sounds counterintuitive that a Nutritionist is recommending some of the above. &ldquo;Bowls of cereal? That can&rsquo;t be right!&rdquo; It all comes back to one of my first points, the bigger picture. I&rsquo;m not suggesting that you make up the majority of your diet with these foods, but once you have your big boxes ticked these can absolutely be included in a healthy diet, regardless of your goal, however, it&rsquo;s easier to include them when you are looking to eat more calories, not less.&nbsp;
Decreasing Calorie Intake&nbsp;
Doing the opposite of many of the above points will help with reducing calorie intake, and then there are a few other practices that will help.&nbsp;
 Don&rsquo;t Drink Your Calories&nbsp;
This shouldn&rsquo;t be taken as &ldquo;you can&rsquo;t drink smoothies&rdquo; when looking to lose weight but if you are looking to reduce calories you may change what you put in the smoothie. It could be as simple as Skyr yogurt and a large amount of frozen fruit, which is guaranteed to fill you up thanks to the fibre content of the berries and the protein in the Skyr. To add to this though, if you were to eat the equivalent yogurt and berries as solid foods, they would probably fill you up even more due to the chewing required to eat it. It&rsquo;s ultimately personal preference here though, as I said, I&rsquo;m not saying anything is better than another; it&rsquo;s just finding what works for you. Avoiding full-sugar soft drinks and avoiding or reducing calories consumed in drinks such as coffees in the form of flavoured syrups, sugar, or milk can be helpful as these will not fill you in any way but add to your total daily calorie intake.&nbsp;
 Choosing lower fat foods&nbsp;
Fat is very important for our health, and I recommend for most people not to reduce your fat intake below 25% of your total calories (e.g., 25% of your calories coming from fat, 30% coming from protein, and 45% coming from carbohydrates). As mentioned in the previous blog, fat has many health benefits, a major one being its involvement in hormone production, and reducing your intake too much can have negative health implications. However, when looking to reduce calorie intake it can be helpful to choose leaner meats and reduced-fat or lower-fat foods such as 0% Greek Yogurt or Skyr yogurt.
 Choose eating habits that suit you&nbsp;
Fasting is something that constantly goes in and out of fashion, with it currently being more in than out. There is nothing inherently special about fasting; however, things such as intermittent fasting can help people lose weight, but why is it? If someone who&rsquo;s typically awake for 15 hours, for example, 7 am to 10 pm, they will probably consume more calories in that period than if they only allowed themselves to eat in an 8- or 6-hour window (12 pm to 6 pm for example). Intermittent fasting, therefore, could help someone reduce their calorie intake due just to the fact that they have less time to eat. Setting such rigid rules and labelling it &lsquo;fasting&rsquo; can sometimes do more harm than good though. Life happens, and the 12 pm to 6 pm window may not suit some days. Whether it be a dinner invite at 7 pm or a brunch meet-up at 10 am! What happens then? Instead, I recommend structuring your day around your hunger levels. If you are someone who wakes up and isn&rsquo;t hungry for the first few hours of the day, then maybe it works better for you to push your breakfast back. However, this could also be counterproductive for some people. For example, someone might not eat for the first few hours of the day, then by the time it comes to eat, they&rsquo;re ravenous and consume a huge amount of calories at this meal. Quite often people overeat in the latter half of the day and this can be for a number of reasons but one of these reasons could be that they restricted themselves too much in the first half of the day and their hunger levels caught up with them in the second half. Hunger levels can become quite regular so when looking to reduce calorie intake you can use this to your advantage by consuming high-volume, lower-calorie meals that fill you up and keep you going until your next meal at regular times throughout the day.&nbsp;
Consuming more whole, minimally processed foods&nbsp;
Not only when you have a lower calorie target do you have less opportunity to make sure you get in the all-important micronutrients, fibre, and sufficient protein, but in general, it is much harder to over-consume on whole foods than it is on highly processed, highly palatable foods. Filling your meals with large amounts of vegetables which are high-volume, low-calorie foods is a great way to fill yourself up. It&rsquo;s possible to bulk up the size of a meal massively by adding a large quantity of vegetables to it and only marginally increase the calorie content. I&rsquo;m not saying you cannot include processed foods whatsoever but for a lot of these foods, it is either the content of fat, sugar, or combination of the two that makes them highly palatable and therefore easy to overeat. There&rsquo;s a common phrase used in nutrition and it&rsquo;s &ldquo;the dose makes the poison&rdquo; which is appropriate here as it is a good idea to be conscious of your consumption.&nbsp;
 Consume a high-protein diet&nbsp;
Protein is the most satiating of the three macronutrients. Therefore, including a large portion of protein (20g+) at meal times or in snacks can help regulate appetite and help keep you full for longer.&nbsp;
Nutrition is not black and white, so none of the above is to be taken as &ldquo;you can only do this when looking to increase calories and do that when looking to decrease calories.&rdquo; These are just suggestions for ways that you can make choices that may help you achieve your goal, but ultimately you have to find what works for you. I hope this helps!&nbsp;

How to Align Your Habits with Your Goals

Achieve your Nutrition Goals

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1706180482.webp" />
Title: Carbohydrates &amp; Fat Explained
 Why are carbohydrates important?&nbsp;
Fuel&nbsp; Our body has a few different sources of fuel for exercise. Most exercise inside the gym (CrossFit, Tread &amp; Shred, Rumble &amp; Spin) all rely on carbohydrates as the main source of fuel. This is one of the main reasons. I have set relatively high carbohydrate targets for everyone. Our brain also relies on carbohydrates for fuel. On average, our brain uses about 130g of carbohydrates daily!&nbsp;
Health&nbsp; Carbohydrates are also vital for our health. Carbohydrates are a source of fibre, which is important for a healthy digestive system. We should aim to consume about 15g of fibre per 1000 calories. This does not need to be tracked as once you include fibre-rich carbohydrates in your diet this will be covered. Examples of fibre-rich carbohydrates are: fruit, vegetables, oats, wholegrains such as brown pasta &amp; rice, beans, quinoa and lentils. Carbohydrate foods are also a source of vitamins such as B vitamins, vitamin C and vitamin A.&nbsp;
 Why is fat important?&nbsp;
Fat it vital for our hormonal health. Dietary fat has a direct impact on your endocrine system and the production of sex hormones such as testosterone and oestrogen which are extremely important for both male and female health. Dietary fat is also a source of fat soluble vitamins such as A, D, E and K. Aim mostly for poly and monounsaturated sources of fat. Oily fish, nuts, avocado and seeds are all great sources Omega 3 fatty acids found in oily fish such as salmon and mackerel.&nbsp;
Carbohydrate and Fat Ratios&nbsp;
The ratio of the two macronutrients can be manipulated to suit personal preference. When it comes to fat loss, strictly speaking, the ratio of carbohydrates and fat will not impact fat loss. However, as mentioned above, carbohydrates are your main source of fuel during exercise. Therefore, keeping carbohydrate intake high will benefit exercise performance which then in turn will aid fat loss as you can expend more energy during the exercise as well as recover better after, allowing you to perform each session at your best. &nbsp;
Due to fat's important role in our health and hormones, I will always be reluctant to reduce dietary fat levels below 20% of total calories but this can be something that can be manipulated for short periods of time. 1 gram of fat is 9 calories and 1 gram of carbohydrate is 4 calories. Protein is also 4 calories per gram. This means that if a food had 10g of protein, 5g of fat and 10g of carbs (10 x 4) + (5 x 9) + (10 x 4) = 126 calories&nbsp;

Nutrition Challenge – Blog Post Week 3

<img src="https://admin.perpetua.ie/images/1705581609.webp" />
How to Increase Protein Intake&nbsp;
For most people, I suspect their new protein goal will be higher than what they are used to Keeping protein high is important for all goals, here are just a few short examples as to why It is the most satiating macronutrient and helps keep you fuller for longer which is important for fat loss. It is necessary to build muscle. It is important for recovery from exercise as well as maintaining healthy bones, as well as hair, skin and nails.&nbsp;&nbsp;
&nbsp;
Regular Protein Feedings&nbsp;
For a lot of people, their daily protein distribution can look like this:&nbsp;
<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1705577783.webp" />
&nbsp;Whereas it's useful to have a more even distribution, like this:&nbsp;
<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1705580981.webp" />
&nbsp;Aim for 20g+ of protein per serving Consistent protein feedings are beneficial for regulating hunger levels as well as being more beneficial for muscle recovery and building. How far above 20g per feeding you might need to go is dependent on your protein target.&nbsp;&nbsp;
&nbsp;
Each feeding does not need to be exactly the same, there will still be differences but keeping it more consistent than the first graph is beneficial. This is where being prepared plays a huge role. Make sure you have high-protein foods at home. If you are not going to be eating at home, have you prepared a meal in advance or do you have some convenient protein snacks with you?&nbsp;&nbsp;
A pre-prepared meal doesn't have to be complicated. Depending on your goals and likes. For example, for lunch it could be as simple as a tuna sandwich, a chicken bagel or a mixed bean salad with a couple of chopped up eggs.&nbsp;
&nbsp;
High Protein Foods&nbsp;
Breakfast: Often a meal that lacks protein for most people. Pairing protein foods together can be a great way to reach 20g+&nbsp;
<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1705581147.png" />
Lunch: Some people may like to have a smaller lunch whereas others prefer a larger meal at lunch, either way, make sure it's high in protein. These meals don't need to be super complicated or aesthetic, often the basic things work the best! It can be useful to start with your protein source and build from there. Sometimes you need to opt for the convenient option e.g. pre-cooked chicken.&nbsp;
<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1705581381.png" />
Snacks: High protein yogurts such as Skyr, 0% Greek or protein yogurts that can be found in most supermarkets are great options for snacks and can be paired with fruit or granola to bulk them up if needed. Protein bars can be handy, but be wary of how high some of them can be in calories.&nbsp;&nbsp;
Protein milks are also useful snacks, along with protein supplements such as a whey protein shake. Supplements are not necessary but can be a convenient way to increase your protein intake.&nbsp;

Nutrition Challenge – Blog Post Week 2

<img src="https://admin.perpetua.ie/images/1704972120.webp" />
New Habits&nbsp;
I know you may be very keen to really hit the ground running and throw everything at this challenge Enthusiasm is great and I want to keep that up, but in order to keep the enthusiasm up we need to make sure this is not a complete overhaul overnight. I want this to be sustainable. Over the next few days, our big focus is on getting used to tracking food whether it's your first time ever using MyFitnessPal or you're just getting back to using MyFitnessPal.&nbsp;
<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1704971654.webp" />
&nbsp;
I would recommend, if you don't have one already, in investing in an digital kitchen scales. This will help you be as accurate as possible. Over the next few weeks we're going to learn how to incorporate eating out into a healthy lifestyle so if you are eating out and not able to track your food, fear not! There will be some easy tips we can use.&nbsp;&nbsp;
When cooking, it is best to weigh food raw before cooking and measure it that way, as cooking can alter the weight in an unpredictable manner. Weighing vegetables Please do not weigh green leafy veg, life's too short for that Most vegetables probably don't need to be tracked and weighed, the more the merrier here! Vegetables such as potatoes and root vegetables would be an exception to the rule&nbsp;&nbsp;
&nbsp;
Protein, Carbohydrates &amp; Fat&nbsp;
The most important macronutrient to keep consistent is protein. I would recommend initially sticking to the carbohydrate and fat targets that I set also, however regardless of your goal, the ratio does not matter a huge amount. For example, let's say your targets are 30% protein, 45% carbohydrates and 25% fat. Then keeping the protein at 30% is important, but if you tend to prefer more fat in your diet, you could go with 30% fat and 40% carbohydrates.&nbsp;
It's important to keep in mind though, carbohydrates are our body's main fuel source during exercise so I had this in mind when setting your targets but that doesn't mean they can't be changed. If you have any questions about anything, please reach out and let me know!&nbsp;
&nbsp;
Week 1 FAQ:&nbsp;
Q) Those calories are quite high, should they not be lower? (If my goal is fat loss)
A) Have you accurately tracked calories before? I assume, for most people, if you actually consume the assigned calories with accurate tracking, they are probably in and around where we want to start. Have you consumed this amount of (or less) calories before and gained weight? It is important to note, these assigned calories are based on scientific studies and calculations however, no equation will directly demonstrate what goes on in our bodies, so yes, there could be error. As mentioned previously, slow and steady wins the race, we need to first find out what calories are actually appropriate for you. This may take some trial and error.&nbsp; 
&nbsp;
This is an 8-week (and longer) process, once we find our start point, changes will be made over the 8 weeks depending on numerous different factors, to ensure you are still progressing towards your goal. I would rather start you on relatively high calories and manipulate them downwards over time, than start them super low, make you feel crap within a week or two and have to bring them up. If you genuinely think your calories are too high for your goal, and you have experience tracking calories previously and have an idea of what a suitable target is for you, for weight loss, please do tell me!&nbsp;
&nbsp;
Q) Why is my carbohydrate target so high?
A) There are 3 main reasons for this Most people eat a relatively high-carbohydrate diet habitually. I want to implement sustainable habits, so taking away all the carbs from the get-go is not going to help that! Carbohydrates fuel most of the exercise you do. Regardless of your goal for this challenge, you should always be aiming to get the absolute most out of each training session you do. Keeping carbohydrates high will help do that. Once the total number of calories are in check, then the ratio carbohydrates to fat will not dictate the change in body composition. As mentioned before, if you prefer to consume less carbohydrates, and more fat then you can manipulate these ratios to suit you - you can ask me if you want more guidance.

Nutrition Challenge Week 1

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