Homeopath and Nutritionist open day – 9th November

Clemence Cleave, Registered Nutritionist (MSc, RNutr) is holding an open morning in the Tulloch Clinic on Wednesday 9th November 9am – 12pm with free 15-minute consultations. Click here for more information about Clemence.

Cheryl is our new Holistic therapist with over 20 years of experience in the field of Homoeopathy, Health and Wellbeing Coaching, and coaching women to become more self-empowered. Cheryl is also offering 15-minute consultations on 9th November from 1-5pm. Click here for more information about Cheryl.

Book your consultation online at www.tullochclinicandbeautystudio.co.uk or call 020 8480 4242 for an appointment.

 

Optimise your post-workout refuel

By Clemence Cleave, Registered Nutritionist (MSc, RNutr)

Registered nutritionist Clemence Cleave recently joined the Tulloch Clinic team. She will support you in finding your unique best diet. Here she shares her top tips for refuelling optimally post-workout.

Exercise is magical

♥ It strengthens your mental wellbeing, thanks to all the endorphins released in your brain.
♥ It strengthens your resilience to stress, improving your cognitive function.
♥ It strengthens your body, rebuilding muscle and bones better and stronger.

But are you giving your body all it needs to enable the full repair and adaptation of your muscles?

When you exercise, your muscles are put under acute stress. This is a very beneficial process: it generates a lot of micro tears in the muscle tissues which require fixing. Post exercising, the body goes into repair mode, and as it does so, it adapts… the muscle cells are renewed with fresh new ones, bigger and more powerful, meaning that next time you will be able to go further or harder. Basically, your muscles get an upgrade!

But for this to happen efficiently and optimally you need to make sure you’re giving your body all the tools and ingredients required. Rest and sleep are crucial for this adaptation to take place, but what and when we eat matters too.

Yes, to protein … but not any old how

You probably remember from biology lessons at school that protein provides the building block of all living tissues. So, of course, protein is key to help your muscles repair and adapt.

But do you really need to gollop six raw eggs like Rocky Balboa after your gym session?

It turns out we can be a bit more sophisticated than that.

Don’t scorn the carbs

Our muscles actually need both proteins and carbohydrates to repair the damaged muscle cells and replenish our glycogen stores. The ideal ratio for optimal adaptation is 3:1 carbs-to-proteins. So rather than cracking eggs or eating chicken breasts, try this homemade recovery drink to get the perfect balance:

The optimal recovery drink

In a blender, mix together:

♥  250ml of milk (dairy or soy)
♥ 1 medium banana
♥ 2 tsp of peanut butter
♥ You will get 45g carb for 16g protein – the ideal ratio for tissue repair.

Volume matters too

Instagram is full of YouTube influencers ‘downing-in-one’ litres of protein shake. The carbs-to-proteins ratio might be right – but so much protein in one shot is unlikely to yield any substantial results. This is because the body can only absorb so much protein at one time to build lean-tissues. At best you will pass most of the excess protein unused in your urine. At worst, your will have a tough time digesting it!

A good rule of thumb is to aim for 20-30g of protein per meal – the equivalent of a chicken breast, a medium salmon fillet or 200-300g of tofu.

So, for optimal results, prefer several small portions of protein a day (~4 a day), rather than one huge steak. In nutrition jargon, this is called protein pacing.

How about the rest of the time?

Let’s imagine that you have your post-exercise refuelling strategy completely nailed. Would that be enough for optimal muscle health? Not quite. Your day-to-day diet is more important than anything you might eat straight before or after your session at the gym. There is no need for perfection, but try to aim for a balanced plate rich in vegetables, fruit, wholegrains, good fats and complete protein… and stay hydrated. This should set you up for the best long-term results at the gym, and means that all the hard work you do gets built into your body instead of going to waste.

Clemence Cleave (MSc, RNutr) is a registered nutritionist with the Association for Nutrition. She specialises in women’s health, weight management, disordered eating behaviours, gut health and behavioural changes. Booking through The Studio (phone: appointments 020 8480 4242) or online www.tullochclinicandbeautystudio.co.uk