Complete Athlete

Iron has many important roles in the body. It is a vital component of haemoglobin, which is the oxygen-carrying protein in red blood cells.
Iron is also required to make myoglobin, which carries and stored oxygen in your muscle cells.
Iron deficiency the is one of the most common forms of nutrient deficiencies and can have a significant impact in sports performance, especially in aerobic activity.


♦️Athletes are at an increased risk of iron deficiency. This can be down to high intensity training increasing loss of iron and if not replaced in food or supplements form , can reduce VO2 max, reduce time until fatigue and lead to poor concentration.


♦️Females have an added loss of iron through menstrual bleeding. Vegans /Vegetarians are also at an increased risk as the bioavailability of non-haem iron in plant foods is quite low compare to haem iron in animal foods. Therefore, it can be difficult to obtain the recommended daily amount of 14.8mg for females and 8.7mg for males.

How can we prevent iron deficiency?
♦️Include iron rich sources into your diet- red meat, chicken, fish , eggs. For vegans/vegetarians include chickpeas, tofu, spinach, kale, pumpkin seeds and fortified breakfast cereals.

Also take the following into account:
♦️Vitamin C increases iron absorption. Try to combine iron rich foods with a source of Vitamin C eg. Peppers with steak , glass of orange juice with fortified cereal.


♦️Tea and coffee can inhibit iron absorption so aim to separate tea and coffee drinking from mealtimes. Leave at least an hour in between.


♦️Calcium can also inhibit absorption of iron so keep in mind if you tend to have dairy products with iron rich foods.


♦️For some people, depending on level of deficiency (varies from low deficiency to iron deficiency anemia) which will in blood results, there may be a need to supplement with iron and this will be advised by your GP.

Two new classes available online.

Booking directly through our online booking system (link in bio). Classes run through zoom. Link will be sent one hour prior to class start time. €7 per class.
Any questions please DM. .

@ Zoom-Online

This class is suitable for athletes of all levels and all sports. The class is specifically designed to help gain mobility, strength and resilience to complement your sport.

Led by Brigid's advanced yoga instructor, she incorporates elements from many modalities including strength & conditioning , yoga and functional movement.

You will be guided through a sequence that focuses on improving controlled range of motion, enhance your body awareness and proprioception all will building strength.

Booking directly through our online booking system (link in bio). Classes run through zoom. Link will be sent one hour prior to class start time. €8 per class.
Any questions please DM.

This class is suitable for runners of all levels weather your a casual jogger looking to run your first 5k or a competitive marathoner.

Drawing from Sherry's background in strength & conditioning , yoga, pilates and runity techniques she will guide you through a movement session that will focus on running techniques & drills, stretches and exercises for strength, stability and mobility to improve overall running performance.

This class will work your entire body, stretching the overused muscles that are tight and strengthening the underutilised muscles that are weak. This improves biomechanical balance and unlocks the body's full potential for movement keeping you running safer and injury free for longer. .

🔶Protein makes up part of the structure of every cell and tissue in your your body. Along with many crucial functions, protein is required for growth and formation of new tissue, tissue repair and for regulating many metabolic pathways and can also be used as a fuel for energy production.


🔶 The 20 amino acids are the building blocks of protein - 9 of these are classed “essential” meaning our bodies do not make them so we must get from food sources.
Foods that contain all 9 are referred to as “complete proteins” and include eggs, red meat, fish, cheese, yogurt.
Vegan sources of complete proteins include quinoa and soy (chia and h**p seeds are very near complete proteins). (So although the choice may seem much less , all 9 can be obtained by combining certain foods)


🔶 Your exact protein depends on the type, intensity and duration of your training. Strength & power training have additional protein needs as the rate of protein breakdown and synthesis increases.


* At low amount of exercise, daily protein requirement is .75g/kg of body weight a day. So if your are 80kg, you require 60g of protein.
* For higher training intensities, it is recommended to consume 1.2-2.0g/kg of body weight. (Strength training- you are looking at the higher range of 2g/kg)


🔶 Timing: Aim to add protein to each meal and snack and consume up to 25g protein after exercise.

🔶 Swipe left for animal sources of protein and left again for vegan sources.



@ Dublin, Ireland

Check out our online schedule for this coming week. We will start tomorrow with Sports Nutrition Q&A so keep on eye on our stories.
Comment or DM with any questions about our schedule.

Beetroots are a rich source of naturally occurring dietary nitrates which is converted to nitric oxide in the body.
Nitric oxide acts as a vasodilator, helping to increase the volume of oxygenated blood to the working muscles, and it also helps the mitochondria in the cells to use the oxygen more efficiently.
Drinking beetroot juice has been shown to help athletes lower their oxygen cost of exercise, which helps them train and compete at higher intensities for longer, leading to gains on endurance performance.

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🔶Organic Beetroot juice can be got in Tesco for €2.95


🔶 Best time to consume beetroot juice is 2 hours pre training.

Beetroots are a rich source of naturally occurring dietary nitrates which is converted to nitric oxide in the body.
Nitric oxide acts as a vasodilator, helping to increase the volume of oxygenated blood to the working muscles, and it also helps the mitochondria in the cells to use the oxygen more efficiently.
Drinking beetroot juice has been shown to help athletes lower their oxygen cost of exercise, which helps them train and compete at higher intensities for longer, leading to gains on endurance performance.

🔶Organic Beetroot juice can be got in Tesco for €2.95

🔶 Best time to consume beetroot juice is 2 hours pre training.

🔸️Functional Strenght & Mobility for Athletes Workshop🔸️


This workshop is suitable for athletes of all levels and of all sports from runners, cyclists to gaa players who are looking to optimise their performance this year. It's not to be missed, it will change the way you move and perform helping you reach your peak performance.


This session will work your entire body, stretching the overused muscles that are tight and strengthening the underutilised muscles that are weak. This improves biomechanical balance and unlocks the body's full potential for movement keeping you performing safer and injury free for longer.
• Learn effective drills and mobilising techniques to improve athletic performance..
• Explore and learn how to encourage efficiency of breath.
• Learn practical tools to build strength and core stability
• Expand your movement possibility by accessing new ranges of motion in key joints.


Finishing this workshop off with self-myofascial release techniques that release tension in your muscles and surrounding connective tissues ultimately helping to improve your overall mobility and athletic performance. This deep tissue work softens fascial restrictions and leaves you with a feeling of spaciousness, an ease in joints muscles and your fascia.

🔸️Functional Strenght & Mobility for Athletes Workshop🔸️

This workshop is suitable for athletes of all levels and of all sports who are looking to optimise their performance this year. It's not to be missed, it will change the way you move and perform.

This session will work your entire body, stretching the overused muscles that are tight and strengthening the underutilised muscles that are weak. This improves biomechanical balance and unlocks the body's full potential for movement keeping you performing safer and injury free for longer.

• Learn effective drills and mobilising techniques to improve athletic performance
• Explore and learn how to encourage efficiency of breath
• Learn practical tools to build strength and core stability
• Expand your movement possibility by accessing new ranges of motion in key joints.

Finishing this workshop off with self-myofascial release techniques that release tension in your muscles and surrounding connective tissues ultimately helping to improve your overall mobility and athletic performance. This deep tissue work softens fascial restrictions and leaves you with a feeling of spaciousness, an ease in joints muscles and your fascia.

We have created the ultimate runners retreat for you to enjoy the perfect combination of relaxation while learning how to enhance your running performance .

Through our unique workshops, this retreat promises to leave you with tools and techniques to improve biomechanical imbalances and unlock your body's full potential for movement keeping you performing safer and injury free for longer.

Enjoy 3 days in the breath taking landscape of in the heart of Connemara, where you will be guided through some stunning trails on our morning runs. Two complimentary passes for the Spa will allow you to completely relax and switch off during you free time. All meals and snacks included.

Early bird offer available until Mar 31st.
All details on our website, see link in bio to book. Happy running 🏃‍♀️🏃‍♂️ @ Dublin, Ireland