Performance Nutrition

Q&A: Maintaining Muscle When Running Marathons, Twice-a-Day Training, and Avoiding Colds When Training Hard

2025-11-2614:47

This week's questions:How should I adjust my nutrition if I'm training twice a day?I’m constantly getting colds during heavy training periods – could my nutrition be a factor?What are the non negotiables for maintaining muscle mass when trying to amp up running training in distance (20km-ish and heading for marathon) and intensity (on separate days) Im weight training aiming for maintenance 3x per week and running 4x per week (intervals, tempo, zone 2,long run.) Is weight staying stable the best metric to measure?Performance Nutrition Coaching: ⁠⁠⁠https://conoroneillnutrition.com/nutritioncoachingInstagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://instagram.com/conoroneillnutrition

Q&A: Fibre Bloating Problems, Nutrition In-Season vs. Off-Season, and the 3pm Energy Dip

2025-11-1911:58

This week's questions:1. I know I need plenty of fibre for my health, but with training a lot, I struggle to get enough in without bloating. Any tips?2. What would you say are the biggest changes between nutrition for the off-season versus in-season?3. Struggling with the 3pm energy dip in work. How do I avoid this?Performance Nutrition Coaching: ⁠⁠⁠https://conoroneillnutrition.com/nutritioncoachingInstagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://instagram.com/conoroneillnutrition

Q&A: Eating After Evening GAA Training, Motivation When Fat-Loss Stalls, and Beetroot Shots

2025-11-1211:19

This week's questions:1. I always train in the evening and struggle to eat afterwards. Should I just have a protein shake and go to bed or sacrifice sleep to get a big meal in?2. Been losing weight well for a few months there, but have sort of plateaued, probably because I’ve started half-assing things a bit to be honest. Anything I can do to get that motivation back?3. Do you recommend beetroot shots? For context, I do some running (10k/half-marathons), and play a bit of GAA during the summer.Performance Nutrition Coaching: ⁠⁠⁠https://conoroneillnutrition.com/nutritioncoachingInstagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://instagram.com/conoroneillnutrition

Q&A: Avoiding Cramping , Adjusting Carbs per Session, and Gaining a Stone Before Christmas

2025-11-0613:40

This week's questions:- How do I calculate my carb needs for different session types: easy cardio, intervals, heavy lifts, and long team training sessions?- I struggle with cramping in the last 5 minutes of the game. Is there anything I should do nutrition-wise to sort this?- Manager says I need to gain a stone over the off-season. Do you have any advice for how to go about this?Performance Nutrition Coaching: ⁠⁠⁠https://conoroneillnutrition.com/nutritioncoachingInstagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://instagram.com/conoroneillnutrition

Q&A: Struggling to Eat with Nerves Before Matches, Caffeine, and Is Maintenance Really Maintenance?

2025-10-2212:08