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I’m a performance nutritionist with 6+ years in elite sport helping athletes optimise their performance, health and longevity. Check out how I can help you here. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/ea60b919-76c0-4f07-a339-d84ef54e5b67/Carl+Langan+Evans.jpg Articles - Weight Cutting In Combat Sports With Carl Langan Evans - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.lukehallnutrition.com/articles/nutritional-strategies-to-maximise-injury-recovery monthly 0.5 2024-07-26 https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/e4c9929f-c330-48cf-acd7-5dcf72b94c0d/Nutritional+Strategies+To+Maximise+Recovery.png Articles - Nutritional Strategies To Maximise Injury Recovery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/1721986890353-UQTRSSQBQ15U9P81U1H9/unsplash-image-e333ulMOZ_o.jpg Articles - Nutritional Strategies To Maximise Injury Recovery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/1721986726534-4P5ML7SY8BR0ECKK9ZOD/unsplash-image-t2N4vTz1UXk.jpg Articles - Nutritional Strategies To Maximise Injury Recovery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/1721986831974-8UXJUT41FQV7G5S35E5E/unsplash-image-apwVyGVK1fQ.jpg Articles - Nutritional Strategies To Maximise Injury Recovery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/5d174f37-2208-4c28-a75b-fe1cda25ca4a/LH+Nutrition+.jpg Articles - Nutritional Strategies To Maximise Injury Recovery - Recovering From Injury? I’m a performance nutritionist who has helped multiple athletes recover from injury through optimising your nutrition. See how I can help you here https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/7f620596-995d-4691-a228-07adc89b6222/MuscleProteinSynthesis Articles - Nutritional Strategies To Maximise Injury Recovery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.lukehallnutrition.com/articles/the-ketogenic-diet-and-performance-notes-from-a-conversation-with-dr-fionn-mcswiney monthly 0.5 2024-07-24 https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/af452b67-a771-45ea-852f-e6b998e40572/Dr+Fionn+McSwiney.jpg Articles - The Ketogenic Diet and Performance: Notes From a Conversation With Dr Fionn McSwiney - Fionn referenced a notable study by Phinney et al. (1983) which showed that endurance performance at submaximal intensity (62-64% of VO2 max) was maintained on a low-carb diet. There was a research gap until a few years ago when Fionn and others resumed this line of inquiry. His recent paper, “Impact of Ketogenic Diet On Athletes: Current Insights” (2019), reviews existing research on ketogenic diets and performance. The key finding is that LCKD interventions generally do not lead to performance decrements in endurance, maximal strength, or power. The paper is open access, so it’s worth checking out. Our conversation focused more on Fionn’s experiences as a researcher and practitioner rather than just the results of his past research. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/692034f3-caa9-415a-83d9-f7d8f1e519e8/The+Ketogenic+Diet+And+Performance.png Articles - The Ketogenic Diet and Performance: Notes From a Conversation With Dr Fionn McSwiney - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/c7b9ae95-d676-41a0-a22b-34eb46de818c/Macronutrients+For+Endurance+Training+%282%29.png Articles - The Ketogenic Diet and Performance: Notes From a Conversation With Dr Fionn McSwiney - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/5d174f37-2208-4c28-a75b-fe1cda25ca4a/LH+Nutrition+.jpg Articles - The Ketogenic Diet and Performance: Notes From a Conversation With Dr Fionn McSwiney - Interested in Performance Nutrition? I’m a performance nutritionist that has helped countless athletes optimise their diet and improve their performance and recovery. Check out the services I offer HERE and fuel your performance today. https://www.lukehallnutrition.com/articles/does-the-timing-of-beta-alanine-matter monthly 0.5 2024-07-23 https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/5d174f37-2208-4c28-a75b-fe1cda25ca4a/LH+Nutrition+.jpg Articles - Does The Timing Of Beta Alanine Matter?! - Want To Optimise Your Nutrition? I'm a performance nutritionist with a Masters in Human Nutrition. My passions in life revolve around optimising human performance and I currently work with athletes across many levels including several Crossfit Games and Semi Final level athletes. The advanced physiological testing support that I offer allows me to produce more efficient and individualised plans for athletes allowing us to work smarter and harder. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/2bb855df-5810-44fd-84ca-ad0b69a78060/Does+The+Timing+Of+Beta+Alanine+Matter%3F.png Articles - Does The Timing Of Beta Alanine Matter?! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/13cb115a-4c9a-4fbc-b17d-0e24bfa16d5f/Does+Timing+BA+matter.png Articles - Does The Timing Of Beta Alanine Matter?! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/0dc7116c-03c5-4df6-973d-346d363353a8/How+It+Feels+To+Take+Beta+Alanine.png Articles - Does The Timing Of Beta Alanine Matter?! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.lukehallnutrition.com/articles/disordered-eating-in-the-functional-fitness-crossfit-world monthly 0.5 2024-07-22 https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/1721636687792-3ZW8UH01KHUNVZOL2IB4/unsplash-image-h4i9G-de7Po.jpg Articles - Disordered Eating In The Functional Fitness (CrossFit) World - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/6aa0c6df-b769-4dfa-b56f-61d771787615/LH+Headshot.jpg Articles - Disordered Eating In The Functional Fitness (CrossFit) World - Looking To Improve Your Nutrition? I'm a performance nutritionist with a Masters in Human Nutrition. My passions in life revolve around optimising human performance and I currently work with athletes across many levels including several Crossfit Games and Semi Final level athletes. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/e3bbdbce-bd7f-4969-877e-681f9c2b2739/Disordered+Eating+In+Functional+Fitness.png Articles - Disordered Eating In The Functional Fitness (CrossFit) World - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/1721636599586-NWNXVP6R4LPMJEK43TVA/unsplash-image-hOuJYX2K5DA.jpg Articles - Disordered Eating In The Functional Fitness (CrossFit) World - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.lukehallnutrition.com/articles/should-i-train-fasted monthly 0.5 2024-07-22 https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/5d174f37-2208-4c28-a75b-fe1cda25ca4a/LH+Nutrition+.jpg Articles - Should I Train Fasted?! - Looking To Improve Your Endurance Performance? I’m a performance nutritionist with a masters in Human Nutrition who’s worked with many UltraX, Iron Man, and CrossFit games athletes! To enquire about helping you win your events head here, for general nutrition coaching check us out here. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/222a467f-02ee-46b0-8d0f-102b92dcf90e/Should+I+Train+Fasted.png Articles - Should I Train Fasted?! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/1721378374527-60LRY0DKY2EHUJ0NIM89/unsplash-image--4trKf0Kbow.jpg Articles - Should I Train Fasted?! But what if I do high intensity exercise fasted? So we’ve looked at the benefits of fasted training on endurance work, but a lot of people will likely carry out high-intensity training or resistance training early in the morning without eating simply because it fits in well with their lifestyle. For high-intensity sessions similar to most Crossfit classes, the dominant energy system is likely to be anaerobic glycolysis, the substrate for this is CARBS! https://www.lukehallnutrition.com/articles/fat-oxidation-and-fat-loss-the-whole-picture monthly 0.5 2024-07-22 https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/78ad2b9c-25fd-4c9f-8855-318372aa3295/Fat+Loss+and+Fat+Oxidation.png Articles - Fat Oxidation and Fat Loss, The Whole Picture - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/e1ff9526-d99c-46f5-91ea-e9871dab8677/Energy+Balance.png Articles - Fat Oxidation and Fat Loss, The Whole Picture - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/0ba7650a-2a90-4ff5-97dd-7512b3cd82ca/Screenshot+2024-06-24+at+10.51.09.png Articles - Fat Oxidation and Fat Loss, The Whole Picture - Performance Nutrition In London Looking to optimise your performance and understand how better to fuel yourself? I’m a performance nutritionist with a Masters in Human Nutrition that has helped countless athletes improve their performance. Head here to see what we offer. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/cd518bb8-00c9-4068-92be-bc1ac8fd5a00/Respiratory+Exchange+Ratio.png Articles - Fat Oxidation and Fat Loss, The Whole Picture - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/1d877e00-21a6-4eda-9edb-ae3de1845ccc/Fat+Max+Jeukendrup.png Articles - Fat Oxidation and Fat Loss, The Whole Picture - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.lukehallnutrition.com/articles/heart-rate-variability-hrv-what-is-it-and-is-it-of-any-use monthly 0.5 2024-07-22 https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/f98a48bc-bfa0-42b0-86a8-8d1b882e5259/Heart+Rate+Variability.png Articles - Heart Rate Variability (HRV) What Is It And Is It Of Any Use?! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/086cafc9-858e-47f0-9ce5-70986a0cc26f/CentralNervousSystem.png Articles - Heart Rate Variability (HRV) What Is It And Is It Of Any Use?! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/d83f6fa9-110c-473c-8024-de1daea001f1/SHORUNKE+TESTING.jpeg Articles - Heart Rate Variability (HRV) What Is It And Is It Of Any Use?! - Performance Nutrition From Luke Hall Looking to optimise your nutrition? I’ve helped countless athletes optimise their nutrition and improve their performance. 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I’m a London based performance nutritionist with a masters in Human Nutrition i’ve helped countless athletes up their game. For more information on what I offer head here. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/8b52f144-bb39-4181-a2c7-cfb02dcb8920/Urine+Colour+Chart Articles - Everything You Need To Know About Hydration - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/2c5607a1-73a8-407b-aec2-fb77e3e20185/Fluid+Balance.png Articles - Everything You Need To Know About Hydration - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.lukehallnutrition.com/articles/continuous-glucose-monitoring-a-case-study monthly 0.5 2024-07-22 https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/0edd0fd7-349a-43d7-899f-4b8dc9367ff3/able+%282%29.png Articles - Continuous Glucose Monitoring: A Case Study - Now training itself results in a change in blood glucose as the body makes muscle glycogen available for use so after the warmup I found my levels swiftly came back to normal but it was interesting to see and has made me consider pushing said snack back to around 90 mins prior for more level blood glucose. An interesting find for sure! But in the grand scheme of things has not greatly impacted my training or performance. I am of course by no means an elite athlete though. Which does lead me on to the potential efficacy of BGM in those populations! https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/fdcd3701-2f90-4f6c-bdd2-257cf92ac2ee/Screenshot+2024-07-12+at+11.10.33.png Articles - Continuous Glucose Monitoring: A Case Study - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/c7822ffd-b3bf-490e-ba3c-8894025d2790/Screenshot+2024-07-12+at+11.00.50.png Articles - Continuous Glucose Monitoring: A Case Study - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/53e53c8e-12b6-45c4-8eff-513b5027b281/71F5BA1A-C9CA-4CC6-8C73-E38E7A5C64B7_1_201_a.jpg Articles - Continuous Glucose Monitoring: A Case Study - Looking To Optimise Your Nutrition? I’m a Performance Nutritionist based in London. With a Masters in Human Nutrition i’ve helped countless athletes optimise their nutrition and fulfil their potential. Check out our coaching services here. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/05a5b232-26aa-425b-bde6-e7b25224bb45/Blood+Glucose+Levels+1 Articles - Continuous Glucose Monitoring: A Case Study - Feedback The most obvious finding I experienced across the two weeks was the fact that my insulin response to feeding seemed to be relatively large! Different meals resulted in different spikes in blood sugar as expected, larger more carb based meals resulted in bigger spikes, smaller protein dense meals resulted in a more muted response. BUT in all situations around 40-60 mins after eating my blood sugar seemed to come crashing down. It is of course normal for blood sugar to drop after a meal as insulin is released resulting in an uptake of blood glucose to store it as glycogen or for the cells to use. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/c7b9ae95-d676-41a0-a22b-34eb46de818c/Macronutrients+For+Endurance+Training+%282%29.png Articles - Continuous Glucose Monitoring: A Case Study - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/ea5bfdbc-5bf6-4242-b003-9974aa119d57/Glycemic+Index Articles - Continuous Glucose Monitoring: A Case Study - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/419d16ee-e513-4c6e-b288-a057f87f1112/Macronutrients+For+Endurance+Training+%283%29.png Articles - Continuous Glucose Monitoring: A Case Study - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.lukehallnutrition.com/articles/nutrition-for-hypertrophy monthly 0.5 2024-07-22 https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/34a449c1-2f96-475b-a4c8-21447de7c701/Pyramid+of+Importance Articles - Nutrition For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/7f620596-995d-4691-a228-07adc89b6222/JSTCOMPETE+%288%29.png Articles - Nutrition For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/ed0b4275-f695-454e-b6a4-da692ebcc555/Screenshot+2024-06-24+at+10.50.51.png Articles - Nutrition For Hypertrophy - Looking to Build Muscle?! I’m a performance nutritionist with a masters in Human Nutrition that’s helped countless people meet their muscle building goals! 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I’m a performance nutritionist with a masters in Human Nutrition that’s helped countless people meet their muscle building goals! Head here to look into our nutrition coaching. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/57d1cb29-29b1-40ed-81ff-2fee409e17bf/JSTCOMPETE+%282%29.png Articles - Mechanisms Of Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/a49a770f-8f3f-46f8-bb4b-17f196ac5c64/Mechanisms+Of+Hypertrophy Articles - Mechanisms Of Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.lukehallnutrition.com/articles/macronutrients-for-endurance-training monthly 0.5 2024-07-22 https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/eeb33a8a-d0b1-4c85-8aa6-23f8264fe4f0/Performance+Framework Articles - Macronutrients For Endurance Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/5d174f37-2208-4c28-a75b-fe1cda25ca4a/LH+Nutrition+.jpg Articles - Macronutrients For Endurance Training - Looking to improve your endurance performance? I’m a performance nutritionist with a masters in Human Nutrition who’s worked with many UltraX, Iron Man, and CrossFit games athletes! To enquire about helping you win your events head here, for general nutrition coaching check us out here. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/6f7d3cb7-6fc7-4cc1-97a7-7379240c38d0/40798_2017_76_Fig3_HTML.jpg Articles - Macronutrients For Endurance Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/8367ac87-8b92-4681-9896-f3914a22cd7d/Factors+affecting+Endurance+Performance.png Articles - Macronutrients For Endurance Training - As we can see from this, the line of determinants at the bottom are the things that we can influence (well some of them) in our physiology through training and nutrition to improve our overall performance. Endurance training itself is found to improve these on its own but nutrition can be manipulated to amplify those adaptations even more. Before we dive into specific macronutrients and make changes to those. It’s first important to touch upon that all important aspect of energy balance. Because yes, it still matters. Being in a caloric surplus or deficit will affect some of these physiological markers, the most common example in endurance work is perhaps being in a controlled caloric deficit to reduce fat mass to improve mechanical efficiency. This is of course useful for improving performance, but being in a prolonged caloric deficit around competition is NOT going to improve performance as energy availability will be low. It’ll be important to periodise when you carry out these changes, something we will touch upon later on. For now, though I believe it’s worth highlighting the energy cost of endurance training, as it is often underestimated. In 2017, Heydenreich et al carried out a systematic review looking at energy expenditure, intake and body composition of endurance athletes across their training season. The results for energy intake and expenditure are shown below. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/2fca0810-366a-42f9-ac40-1e90f4473d0c/Ways+To+Train+Low Articles - Macronutrients For Endurance Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/8e7b3be0-5543-4b0b-aa59-4987d8157d78/Untitled+design+%283%29.jpg Articles - Macronutrients For Endurance Training - On the right, I am running the Sheffield half marathon and weigh 5kgs less. I'm short and stocky, built like a hobbit on creatine, i.e. not for running. But I still wanted to tailor my nutrition to suit my goals. I knew that I had to alter my mechanical efficiency and maximise my efficiency of fuel usage! SO protein took a hit, I took it down to around 1.6g per kg body weight to maintain some of the muscle mass I had but to also make room for more carbohydrates and fats. I was not looking to build muscle, just maintain what I had and could even potentially have gone lower! Recommendations of around 1.2-1.6g per kg BW for endurance training are a great starting point. But as with everything It’s relatively fluid and can change dependent on the more individualised goals and needs of the athlete. It’s also worth noting that if you are planning a fat loss phase to improve mechanical efficiency then more protein might not be a bad thing! This is why the fluidity of targets is key, they should match your goals at that point in time. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/2ac274b3-d188-44ee-bd41-edc6bbff7492/able.png Articles - Macronutrients For Endurance Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/250fdf21-fbc8-4bbe-b554-441f14cc1eb0/Macronutrients+For+Endurance+Training.png Articles - Macronutrients For Endurance Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66783ea053cf596bdb5d2299/6beedee1-0f95-490c-a08f-def06b03fceb/Periodisation+of+nutrition.jpg Articles - Macronutrients For Endurance Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. 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