Brought to You by the Performance Solutions Team Achieving your fitness goals isn't just about the effort you put in during your workouts; it's equally about how you recover afterward. Recovery is a critical component in reaping the benefits of your exercise regime, be it performance enhancement, muscle building, weight loss, or cardiovascular health improvement. Understanding and implementing effective recovery strategies is essential to enhance your overall health and fitness while minimising…

Mastering Indoor Training: A Cyclist's Guide to Fueling and Setup

Indoor training can be a lifesaver for cyclists during those cold, dark winter months. Here's a step-by-step guide to fueling and setting up for an effective and enjoyable indoor cycling session, inspired by a dedicated cyclist's routine. Step 1: Power Breakfast Start with a high-carb breakfast like granola to fuel up for the long ride ahead. A substantial breakfast is key to avoid underfueling, especially for extended sessions. Step 2: Bike Setup Reorganise your space to accommodate your bike…

Gradual Return to Play: Navigating Post-COVID Training

Insights from Simone Mitchell on Recovering from COVID-19 Simone Mitchell, an experienced athlete, shares her journey of returning to training after contracting COVID-19. Her experience highlights the importance of a cautious and structured approach to resuming physical activity post-recovery. Here's a breakdown of her key strategies for a gradual return to training: 1. Recognising the Symptoms and Impact of COVID-19 Simone initially struggled to identify her symptoms, attributing them to a…

SIS - 7 Things I wish I knew about running for a triathlon

MICHELLE COOPER PRESIDENT OF TRIATHLON AUSTRALIA & SIS AMBASSADOR Spend the money on good running shoes Our bodies are far too accustomed to sitting these days so running can be fraught with injuries and niggles. The right running shoes can help alleviate many of the issues people face when starting out. What works for your friend won’t necessarily be the right option for you so take some time to try them on, get good advice and find what works best for your feet and body. Yes they can be…

SIS - The FitNut Kitchen – Crafting the Perfect Smoothie Bowl

A Delicious Blend of Nutrition and Flavour We're excited to introduce you to The FitNut Kitchen's Smoothie Bowl, a delightful fusion of taste and nutrition. Perfect for athletes and fitness enthusiasts, this smoothie bowl is not just a treat for your taste buds but also a powerhouse of essential nutrients. Why Choose The FitNut Kitchen Smoothie Bowl? Nutrient-Rich Ingredients: Packed with vitamins, minerals, and antioxidants, the ingredients in our smoothie bowl are carefully selected to boost…

SIS - Noosa Triathlon IRONMAN

Our helpful nutritional guide to help you prepare, perform & recover from your training and the Noosa Triathlon IRONMAN. TRAIN AS YOU RACE! There are certain elements of preparation that you need to give serious thought to; your training and your nutrition. Don’t let those hard earned training sessions go to waste with poor nutritional strategies. Your nutrition will be the make or break when it comes to not just surviving the tough swims, runs and rides, but actually enjoying the event when…

SIS - Maintaining Marathon Fitness

Your marathon is firmly in the diary and you’ve found a training plan that is going to help you achieve your target PB. Everything is looking good, your calendar is prepped with key training sessions, the new shoes are raring to go and your motivation is high. Nothing is going to hold you back from smashing out a new personal best… except when your marathon is postponed or cancelled… If you’re anything like me, having a target race really helps with focus and motivation for my training. I…

Beginner's Nutrition Guide for Endurance Racing

Are you preparing for your first endurance race? Nick Locandro, Manager of NRS Cycling Team Giant Racing shares his perspective and has you covered with essential nutrition advice on how to correctly prepare for an endurance race. Hydration and Food are two of the most important aspects to succeeding in Endurance racing, Nick explains how to use nutrition brand Science in Sport to fuel your ride. Endurance racing in Australia - the Thunderbolt Adventure I am tackling the Thunderbolt Adventure…

Pancakes on the Rollers: A Delicious Twist to Cycling Nutrition

Fuel Your Ride with Tasty Pancakes Cycling enthusiasts and fitness buffs, get ready for a delightful twist to your nutrition routine! "Pancakes on the Rollers," a blog post from Science in Sport, introduces a fun and tasty way to fuel your cycling sessions. Whether you're a professional cyclist or a fitness enthusiast, incorporating delicious pancakes into your nutrition plan can add an enjoyable element to your training while providing the energy you need. Why Pancakes Make a Great Pre-Ride…

SIS - Gradual Return to Play

Coronavirus, COVID-19. Pandemic. Lockdown. Weird, strange, and unprecedented times. The most used words of 2020 and I honestly cannot wait until these words are a thing of the past. I knew that at some point I was likely to come into contact with someone who currently has it, had it or even contracted the virus personally. With that, I questioned whether I would be asymptomatic or symptomatic and present the typical dry cough, loss of smell and taste symptoms. On top of that, I wondered how I…

SIS - Cycling Nutrition 101

Introduction to Cycling Nutrition Nutrition is a pivotal aspect of cycling, impacting your performance and overall experience. Whether you're a beginner or a seasoned pro, understanding and implementing the basics of fueling, hydration, and recovery can significantly enhance your rides and help you avoid the dreaded bonk. Hydration: The Foundation of Cycling Performance Daily Hydration: Aim for 2.5 - 3.5 liters of water daily. This requirement increases on training and race days due to fluid…

SIS - The role of protein for the lifestyle athlete

THE FUNCTIONS OF PROTEINS Protein is often considered essential for active populations involved in weight training, gym classes or high-intensity training, in order to promote muscle remodelling. Indeed, our muscles contain hundreds of proteins that all perform a variety of functions that are essential to everyday life and of course, exercise performance. For example, the contractile proteins are responsible for making our muscles produce force, the structural proteins provide structure to our…

Key Takeaways on Hydration: Insights from Chris Froome and Dr. Lewis James

The Underrated Role of Hydration in Athletic Performance Hydration, often overshadowed in fueling plans, is a critical aspect of nutrition that can significantly impact athletic performance. A conversation with Chris Froome OBE, a four-time Tour de France winner, and hydration expert Dr. Lewis James from Loughborough University, sheds light on this vital topic. Strategize Your Hydration for Optimal Performance Developing a clear nutrition and hydration strategy is essential. This plan should…

SIS - The role of protein for the endurance athlete

The Functions of Proteins Our muscles contain hundreds of proteins that all perform a variety of functions that are essential to everyday life and of course, exercise performance. For example, the contractile proteins are responsible for making our muscles produce force, the structural proteins provide structure to our muscles and the enzymatic proteins help provide the action molecules that can break down carbohydrate and fat to produce energy. Promoting Training Adaptations The stress of…

Staying on Track: Maintaining Marathon Fitness Amidst Uncertainty

Preparing for a marathon requires dedication, a well-structured training plan, and the right mindset. But what happens when your marathon is postponed or canceled? Here's how to maintain your fitness and stay motivated in the face of uncertainty. Embracing Flexibility in Training Adjusting to Changes Stay Positive: Remember, more races will come, and your hard work won't go to waste. Use this time to reset and refocus. Modify Your Training: If your marathon is rescheduled, avoid the temptation…

A Day in the Life: James Moran, INEOS Grenadiers Performance Nutritionist

The Vital Role of Nutrition in Elite Cycling As a Performance Nutritionist for the INEOS Grenadiers, my days are a blend of meticulous planning, on-the-spot adjustments, and constant communication with riders and staff. Working alongside Ainhoa Prieto and the Science in Sport Performance Solutions Team, we strive to innovate and optimise the nutritional strategies that fuel the INEOS Grenadiers. A Typical Grand Tour Day Early Morning Routine Wake-Up Call: My day starts between 06:30 and 07:00,…

7 Key Lessons for Aspiring Triathletes: Insights from Michelle Cooper

Michelle Cooper, President of Triathlon Australia & SiS Ambassador, Shares Her Experience Embarking on a triathlon is a journey filled with learning and growth. Michelle Cooper, a seasoned triathlete and an influential figure in the sport, shares seven crucial insights she wishes she knew before starting her triathlon journey. These lessons are invaluable for anyone looking to dive into the world of triathlons. 1. Invest in High-Quality Running Shoes Modern lifestyles often lead to a body…

SIS - The world's first Isotonic Energy Gel

GO Isotonic Energy Gel The world’s first isotonic gel? Provides a quicker supply of energy to the working muscles than a thicker, more concentrated gel Clean taste and designed to be absorbed without needing additional water Easily digestible and light on the stomach What does isotonic mean? The tonicity of a solution refers to the concentration that affects water and carbohydrate transportation across cell membranes, most importantly the movement from the gut into the bloodstream. Ultimately…

Energise Your Workout: Discover Our Premium Energy Range

Fuel Up for Peak Performance with Science in Sport Just like a long car journey requires a full tank of fuel, tunes for the ride, and a reliable sat-nav, your body needs the right kind of fuel to power through exercise and achieve peak performance. Neglecting to fuel up can leave you running on empty, much like a car sputtering to a halt. But fear not, at Science in Sport's (SiS), we've got you covered with our comprehensive range of energy products designed to keep you going before, during,…

SIS - The science behind L-Glutamine

What is L-Glutamine? L-Glutamine is the most abundant amino acid found in muscle. It is a conditionally essential amino acid meaning it is produced naturally by the body; however, at certain times L-Glutamine ingestion via dietary intake is necessary to sustain normal L-Glutamine levels as the body cannot naturally make enough to do so. Why should you consume L-Glutamine? Muscle L-Glutamine levels are reduced following endurance exercise lasting longer than two hours(1). Reduced L-Glutamine…