https://www.richesperformancenutrition.com/blog-posts daily 0.75 2022-05-06 https://www.richesperformancenutrition.com/blog-posts/goals-for-the-off-season monthly 0.5 2022-05-06 https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/d5cbc65e-2d1e-47c5-9cff-7d86f6f15417/Screenshot+2022-02-02+at+14.32.10.jpg Blog Posts - Goals for the Off-Season - To lose weight you are required to enter a calorie deficit (Finkler et al., 2012). This means you are eating fewer calories than you are burning. This reduction in calories will lead to poorer recovery from training sessions and fuelling for matches. You need calories in order to provide energy during matches, without these extra calories you will feel fatigued earlier, and performance will reduce. https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/f2291ed7-594a-418b-864d-bf046780cb52/GettyImages-1125232120-9f458f13c9234afca3f60fc370dc2dcd.jpg Blog Posts - Goals for the Off-Season - 1. It can be difficult to eat sufficient calories to allow for performance, recovery, and muscle growth and repair To put on muscle mass, it is recommended to be in a calorie surplus as this helps with the rate of muscle growth (Aragon & Schoenfeld, 2020). Due to the demands of training sessions and playing matches, it can be extremely difficult to eat sufficient calories to put yourself into a surplus. Therefore, any progress is going to be slow or stopped completely. https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/02056121-4386-4372-865c-d08cf53b2080/Screenshot+2022-05-05+at+14.13.59.png Blog Posts - Goals for the Off-Season - 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/v1/617ab20ef168ae42ec476993/8cf06448-3283-4a93-908b-bbff6ea9244e/Off-Season.png Blog Posts - Goals for the Off-Season - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.richesperformancenutrition.com/blog-posts/3rs-of-recovery monthly 0.5 2022-03-04 https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/bf72cfaa-894d-4119-8613-305198c13027/Screenshot+2022-03-03+at+17.41.32.png Blog Posts - The 3 R’s of Recovery - This recovery strategy can be used acutely in order to recover and fuel the body for the next bout of exercise. It involves the consumption of significant quantities of carbohydrates to replace those used during exercise. Think of your body as a car, carbohydrates are the petrol, and your liver and muscles are the fuel tank. Once you use the fuel and empty the tank, you must fill it up before you can drive again. Similarly, you would fill up the tank before starting a long journey. This is like consuming carbohydrates in preparation for maximal performance (click here for information of preparing for maximal performance). https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/cda30214-d95d-4bbd-b8d8-d02164e4dcf5/Screenshot+2022-03-03+at+16.32.18.png Blog Posts - The 3 R’s of 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/v1/617ab20ef168ae42ec476993/a204bb58-dd3c-44be-b2cf-01e4818e5a9c/Screenshot+2022-03-03+at+17.33.29.png Blog Posts - The 3 R’s of Recovery - Another major benefit of recovery for everyone taking part in physical exercise is that it helps to prevent overuse injuries occurring (Brink et al., 2010). The best way to deal with injury is to completely avoid it in the first place. By recovering optimally, you can reduce the risk of some of the most common injuries, such as muscle tears, stress fractures and tendinitis. https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/2525ff4d-b838-44b7-b0b7-2b61dd9e0bb1/TBWLvl2.png Blog Posts - The 3 R’s of Recovery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.richesperformancenutrition.com/blog-posts/fuelling-success monthly 0.5 2022-02-03 https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/989fe42e-163c-4cf3-b290-1bae4c14e81d/Screenshot+2022-02-02+at+14.32.10.png Blog Posts - Fuelling Success - Causes of Fatigue During Competition Fatigue can be caused by a variety of factors including energy store depletion, dehydration, depletion of central nervous system fuel, disturbance of pH, depletion of phosphocreatine stores, gut disturbances, and salt depletion (Burke, 2019). Whether you take part in endurance events, sprinting events, team sports, combat sports, athletics, water sports, horse riding or motor racing then the early onset of fatigue will have a negative effect on your performance. Fortunately, all these factors can be avoided by implementing optimal nutrition strategies. https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/db5e0f06-ab64-487e-99f8-4ab15057d795/Screenshot+2022-02-02+at+14.16.06.png Blog Posts - Fuelling Success - 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/v1/617ab20ef168ae42ec476993/7f620776-80fe-4c07-a498-5c3bfbdfd50f/Screenshot+2022-02-02+at+14.37.47.png Blog Posts - Fuelling Success - Making The Most of Caffeine Why? There are 3 factors that cause caffeine to delay the feeling of fatigue (Odell, 2020). Firstly, caffeine binds to receptors in the brain to stop the brain signalling the feeling of fatigue. Next it stimulates the breakdown of fats to produce energy, this spares carbohydrates so that they can be used later in the exercise. Finally, caffeine triggers calcium release which is important for muscle contraction. Using these 3 mechanisms allows maximal performance to continue for longer. https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/fb250501-60f5-48f8-8054-1facb926c726/Screenshot+2022-02-02+at+14.35.45.png Blog Posts - Fuelling Success - Keeping Hydrated During Competition Sources: Water, concentrated drinks, sports drinks https://www.richesperformancenutrition.com/homepage daily 1.0 2022-05-05 https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/f1a1e476-9f6d-47fa-af1d-16c11187d38f/Riches+Performance+Nutrition-02.jpg Homepage - 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/v1/617ab20ef168ae42ec476993/9ffc848f-08e7-4bff-bd6d-bb9221d321c4/RPN+Headshot+2.jpg Homepage https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/e4bdd0d3-8a56-4568-9d92-adc128ffa639/Screenshot+2021-11-04+at+16.16.00.png Homepage - 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/v1/617ab20ef168ae42ec476993/76fa78e5-9c6a-4a1e-b966-d732114527af/clipart1501058.png Homepage - 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/v1/617ab20ef168ae42ec476993/1643907905293-PPUV579FI52CB8HICQZW/unsplash-image-fbCtFV3FkfE.jpg Homepage https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/1643908613064-HW27UNG63JNEFN87327V/Screenshot+2022-02-03+at+17.16.44.png Homepage https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/1646324406731-HGVDQD4O69KY6X35PXTB/Screenshot+2022-03-03+at+16.20.00.png Homepage https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/1651756583367-SZTE9UT581CTSNKI9JAE/RPN+Skinfolds+2.jpg Homepage https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/9329505e-900e-4336-a274-1f9a74da398e/Riches+Performance+Nutrition-02.jpg Homepage https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/37112626-a05d-49c7-873c-2b2dea9695e8/m2yNh5B4_400x400.png Homepage https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/d5c91d90-4a80-43d8-8951-27b93a93a7b4/Screenshot+2021-11-09+at+14.57.46.png Homepage https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/3be204b3-b4dd-413a-9fc3-2667c700823a/Riches+Performance+Nutrition-01.jpg Homepage https://www.richesperformancenutrition.com/services daily 0.75 2023-09-22 https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/83583bbd-21a6-44a9-abb2-256f71282bb3/RPN+Skinfolds+2.jpg Working With Me - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.richesperformancenutrition.com/about-me daily 0.75 2022-01-06 https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/1639572045339-2MZJDDMXYM6ZKLC1F8FL/RPN+Headshot+1.jpg About Me - Dan Riches Owner, Performance Nutritionist I am currently based in the South East of England, having studied Sports and Exercise Science in Cardiff (BSc Hons) and Applied Sports Nutrition in London (MSc). My background in sports and exercise science provides me with a great understanding of the physiological demands and characteristics of general exercise and activity, as well as physical training and competition. This understanding helps me to put my knowledge from my Masters degree into place as I assist individuals to achieve their health, fitness and performance goals. I am a current graduate registrant with the Sport and Exercise Nutrition Register (SENR) and am level 1 certified in anthropometry and body composition measures with ISAK. Away from education and nutrition I have always spent a lot of time playing sport, including rugby, football, cricket, athletics and golf. Aside from these sports I have always enjoyed watching many other sports and sporting events. I currently still play rugby and did throughout my time at university. My experience of training in the gym and playing sport has helped me to understand the challenges faced by those looking to achieve health, fitness and sporting goals. Another hobby of mine is travelling. I have been fortunate enough to visit destinations such as Australia, Bali, Sri Lanka and America, much of this has been with my family. I also enjoy spending time exploring the outdoors. While growing up, I have enjoyed frequent dog walks with family around the local countryside and throughout the UK. This led me to take on and complete the challenges of the Bronze, Silver and Gold Duke of Edinburgh Awards. My aim is to use the skills and experiences I have gained throughout life in order to be the best practitioner I can. https://www.richesperformancenutrition.com/contact daily 0.75 2021-12-17 https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/6554913b-d539-4b91-80aa-750835b02943/Riches+Performance+Nutrition-01.jpg Contact - Contact. dan@richesperformancenutrition.com 07907 674941 Facebook Instagram https://www.richesperformancenutrition.com/enquiries daily 0.75 2022-01-06 https://www.richesperformancenutrition.com/teams-corporate daily 0.75 2021-12-17 https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/3af9dc85-e361-496a-ba92-54d3c9780c45/Screenshot+2021-11-26+at+18.47.21.png Teams & Corporate https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/1637963192369-2VANZYV7IT853R25NUXB/unsplash-image-uQs1802D0CQ.jpg Teams & Corporate https://www.richesperformancenutrition.com/sustainable-eating daily 0.75 2022-01-06 https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/ec5b9524-9001-4613-8a32-ffe90a706638/istock-901653798.jpg Sustainable Eating - Eat local foods in season Eating locally sourced foods in season can help to reduce the carbon footprint of your diet. This is through a reduction in the air miles from the farm to your plate. It also helps to support the local economy and maintain green farming land. In order to do this we need to understand when fruit and vegetables are in season locally so that we eat them when produced locally. See our guide to fruit and vegetable seasons in the UK below. We should also check the country of origin on food packaging, and select products with the most local origins. https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/1637151804438-F6WFOTU2KGU92PGKPTDV/unsplash-image-AxoNnnH1Y98.jpg Sustainable Eating - 2. Reduced meat intake Look to reduce meat intake and gain protein from a variety of other sources, soya based meat alternatives are recommended as these are the most nutritiously similar to actual meat. All meat, but especially red meat, can be harmful to the environment due to farming methods. If completely removing meat from your diet, ensure a wide range of protein sources are consumed and maintain total protein intake. It is also important to ensure minerals and vitamins commonly found in meat (e.g Iron and Vitamin B12) are also consumed via alternative sources. Get in touch for more information on vegetarian and vegan diets for athletes. https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/1637153604841-S0LHHK85S3B5TUAILEJ0/unsplash-image-FTCQPjPfFS4.jpg Sustainable Eating - 3. Reduce waste and packaging Plan ahead to reduce food leftovers and therefore waste. If leftovers are produced freeze or consume them where possible. If food waste is unavoidable ensure it is used for composting or goes into designated food waste so the biodegradable material can be re-used. Purchase foods without packaging or packed in recyclable materials, and dispose of them in the correct manner. When shopping, re-use plastic bags to avoid the use of single-use plastics. https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/1637154142108-7TUOJAU8KW1BBYWUP63C/unsplash-image-tHjXXy1kk_Q.jpg Sustainable Eating - 4. Make responsible seafood choices When purchasing seafood, look for responsibly sourced local fish. Different catching methods can impact the ecology differently. More information on this can be found online. Eat a variety of seafood, except vulnerable species, and consider fish from lower down the food chain (smaller species and shell fish). https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/1635868522455-N0211YSY0S8J3671JJTB/unsplash-image-Nkj4xeLclMQ.jpg Sustainable Eating https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/1637594834395-OC7POL1K3F3TGMKIC31H/unsplash-image-CgyrwbE6Hm4.jpg Sustainable Eating https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/1637594883109-8D8HLACRCYSI4767MSYN/unsplash-image-QfHmrIUN9G0.jpg Sustainable Eating https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/1637594936955-7QN1AWZXVO3HJLRVGUBU/unsplash-image-zeInZepl_Hw.jpg Sustainable Eating https://www.richesperformancenutrition.com/importance-of-nutrition daily 0.75 2022-01-06 https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/ef4dcf79-0147-4924-924e-4911e03b8432/Screenshot+2021-11-24+at+15.57.47.jpg Importance of Nutrition - 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/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Importance of Nutrition https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Importance of Nutrition https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Importance of Nutrition https://www.richesperformancenutrition.com/packages-and-pricing daily 0.75 2023-09-22 https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/1637164879750-M2RT9471ZD4PPM62IC1W/Screenshot+2021-11-17+at+16.01.08.png Packages & Pricing https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/1637164952503-W05W21K2L4PP6ENOV08Q/Screenshot+2021-11-17+at+16.02.26.png Packages & Pricing https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/42bc5a04-e319-4aaf-9a79-287c97fcf151/Screenshot+2023-09-22+at+15.10.56.png Packages & Pricing https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/1637165030603-J8AC9F3BHLFSG8U60LGE/Screenshot+2021-11-17+at+16.03.44.png Packages & Pricing https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/1637164768821-NW4YXBREP9LFFZHR4VUY/Screenshot+2021-11-17+at+15.59.10.png Packages & Pricing https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/a2009487-6e3e-49ac-832a-9ce966308ab6/Screenshot+2023-09-22+at+15.46.00.jpg Packages & Pricing https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/3955a7c5-e876-4b88-8a53-71675f487465/Screenshot+2023-09-22+at+15.57.56.jpg Packages & Pricing https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/f1e62ae8-3750-4407-8546-a6ff8b241fb5/Screenshot+2023-09-22+at+16.03.38.jpg Packages & Pricing https://images.squarespace-cdn.com/content/v1/617ab20ef168ae42ec476993/abfc2342-b485-4f75-882f-3943e6a51cab/Screenshot+2023-09-22+at+16.02.33.jpg Packages & Pricing