Recommend a nutritionist

Woddle

Having had a fitness test and really trying to take the next step I want to talk to a nutritionist, so can anyone recommend one around south Dublin and preferably someone who deals with runners/athletes, I've heard good things about Paul Flemmings (Rathfarnham wsaf) OH but don't know who she is.
Thanks

tunney

Woddle wrote: »

Having had a fitness test and really trying to take the next step I want to talk to a nutritionist, so can anyone recommend one around south Dublin and preferably someone who deals with runners/athletes, I've heard good things about Paul Flemmings (Rathfarnham wsaf) OH but don't know who she is.
Thanks

I worked with Sinead Rowland and it went well for me. She is Greystones though.

connie_c

Anyone can go around calling themselves a nutritionist. Its not legally protected.

They are to dietitians what faith healers and alternative therapists are to doctors.

Maybe thats what you want but maybe its not.

IMO you should be very wary and go find a dietitian. http://www.indi.ie Have lists of people who have gone to college and gotten degrees in it.

RacoonQueen

connie_c wrote: »

Anyone can go around calling themselves a nutritionist. Its not legally protected.

They are to dietitians what faith healers and alternative therapists are to doctors.

Maybe thats what you want but maybe its not.

INMO be very wary and go find a dietitian. http://www.indi.ie Have lists of people who have gone to college and gotten degrees in it.

Having listened to some of the crap that comes out of the mouths of dietians, degrees an' all, in work I'd be wary of who I go to full stop.

Edit: Woddle, there was a thread on sports nutrionists in the fitness forum about a month ago and I think a couple of recommendations were made.

connie_c

RacoonQueen wrote: »

Having listened to some of the crap that comes out of the mouths of dietians, degrees an' all, in work I'd be wary of who I go to full stop.

Edit: Woddle, there was a thread on sports nutrionists in the fitness forum about a month ago and I think a couple of recommendations were made.

Yeah I didn't mean to suggest a degree means they will be brilliant. I wouldn't hire myself to do what I have a degree in.

TheRoadRunner

First off put the sweets, chocolate, crisps, redbull, pizza down

Went to a sports nutritionist myself a few years back and didn't find it a great help to be honest. All common sense stuff really, less fat/alcohol etc. The one thing she did spot was I was eating enough carbs based on my activity/build so that was helpful. Personally I think you'd get great benefit from a nutritionist if
A) you are grossly overweight with no common sense or idea about food quality.
A top class elite athlete where it takes a little more than common sense to get the right amount of fuel into the body.

That's my experience from going to one nutritionist so take from it what you will.

Peckham

I'd be concerned that going to a nutritionist places extra strain on the psychological side of training - i.e. you have to follow two plans: training and nutrition. Incremental performance gains from slavishly following a nutrition plan may not be sufficient to make it worthwhile. And, if you trip up on the nutrition plan, it could negatively affect your psychology and have a knock-on impact on training.

I'd side with RoadRunner on this - eating sensibly is the best approach for where you are in running.

But I'm just shouting from the sidelines - I've never tried it!

village runner

Woddle wrote: »

Having had a fitness test and really trying to take the next step I want to talk to a nutritionist, so can anyone recommend one around south Dublin and preferably someone who deals with runners/athletes, I've heard good things about Paul Flemmings (Rathfarnham wsaf) OH but don't know who she is.
Thanks

Join Weight Watchers. You will learn more than you think. Could do back myself.

hunnymonster

Don't you have to be a certain amount overweight to join WW? I very much doubt Woddle meets that criteria?

village runner

hunnymonster wrote: »

Don't you have to be a certain amount overweight to join WW? I very much doubt Woddle meets that criteria?

I think 8 ibs.............Not sure.
I certainly wouldnt be turned away..............
It might teach you a good habit or two.........For example You could be having a bowel of soup and brown bread with full fat butter and it might be as bad for you as a burger and chips. For example one brand of soup is laced with cream.
I just cant seem to be able to add my cals...........Might have to go back to reach my marathon goal.

HardyEustace

W, I've mentioned the Anita Bean food for fitness book. To be honest, I'd read this book and I think she has another more specific one for sports. Then see if you need one.

Also I recently had to go to a specialist about my stomach, he reiterated what was said here already - that there a LOT of quacks in this area and you can work most of it out yourself.

One place I would start is
1. read the anita bean books
2. keep a food diary for a month or two
3. when you really feel you can't tweak it anymore, then seek professional help - having a food diary means that you'll get the very best out of a visit to professional

A lot of people use fitday to track their food. it's great but scarey when you realise how much you eat.

shaungil

Would say www.indi.ie also but look for sports accredited dietitians/nutritionists.

Before you book anything get references from them and contact these references to ensure they are suitable with regard to the type of training you are undertaking.

But for a cheap and easy option just keep a food diary for a week and post it up here if you're brave enough. You'll get plenty of responses.

I think if you looked back yourself you can see just using some common sense what you are missing out on.

I personally feel most people unless they are doing endurance sports (HIM upwards), have an underlying medical condition or are the very top of their chosen sport don't need to consult one. There's plenty of information out there. Don't tell my missus I said this as she has a PHD in nutrition and has done loads for me in endurance stuff over the years.

jinka

Stay away from too much refined carbs. Eat lots of proteins and drink plenty of fluid. Unless you have a condition or problem just buy a book or look on line. These nutrition people can be chancers-money afer old rope!! sometimes. If you have an issue or condition get the best advice you can though but if it aint broke don't fix......

BeepBeep67

Simples: A lot of what's good for you plus a little of what's bad for you.
That's FOC - no need to pay me €60 per hour .

How Strange

village runner wrote: »

Join Weight Watchers. You will learn more than you think. Could do back myself.

village runner wrote:

I think 8 ibs.............Not sure.
I certainly wouldnt be turned away..............
It might teach you a good habit or two.........For example You could be having a bowel of soup and brown bread with full fat butter and it might be as bad for you as a burger and chips. For example one brand of soup is laced with cream.
I just cant seem to be able to add my cals...........Might have to go back to reach my marathon goal.

I'm most definitely not an advocate of WW and I'm very sceptical about how successfully WW can educate people about healthy eating. I don't think it teaches you anything about nutrition or healthy eating. It teaches you how to keep to a certain amount of points a day so you can temporarily lose weight. I know there are two plans for WW; a healthy food one and their own label refined foods one but I think they are both geared towards weight loss than nutrition.

From a sports nutrition point of view, I can't see what benefit WW would be.

I'd say even before you find a nutrionalist, keep a food diary of what you eat now without taking anything out or changing your diet in anyway. Do this for two weeks and after two weeks cut out the sugar and any refined foods. Remember Christmas is around the corner so cutting out sugar and refined foods will be pretty hard
At least if you do this you'll have something to show the nutrionalist because the first thing they'll tell you to do is keep a food diary and then cut out the bad stuff and keep another food diary.

tunney

HardyEustace wrote: »

W, I've mentioned the Anita Bean food for fitness book. To be honest, I'd read this book and I think she has another more specific one for sports. Then see if you need one.

Also I recently had to go to a specialist about my stomach, he reiterated what was said here already - that there a LOT of quacks in this area and you can work most of it out yourself.

One place I would start is
1. read the anita bean books
2. keep a food diary for a month or two
3. when you really feel you can't tweak it anymore, then seek professional help - having a food diary means that you'll get the very best out of a visit to professional

A lot of people use fitday to track their food. it's great but scarey when you realise how much you eat.

If the goal is weight loss - agreed, just clean the diet up. For bigger issues you can need the help of a sports specific and knowledge person.

menoscemo

How Strange wrote: »

I'm most definitely not an advocate of WW and I'm very sceptical about how successfully WW can educate people about healthy eating. I don't think it teaches you anything about nutrition or healthy eating. It teaches you how to keep to a certain amount of points a day so you can temporarily lose weight. I know there are two plans for WW; a healthy food one and their own label refined foods one but I think they are both geared towards weight loss than nutrition.

From a sports nutrition point of view, I can't see what benefit WW would be.

I'd say even before you find a nutrionalist, keep a food diary of what you eat now without taking anything out or changing your diet in anyway. Do this for two weeks and after two weeks cut out the sugar and any refined foods. Remember Christmas is around the corner so cutting out sugar and refined foods will be pretty hard
At least if you do this you'll have something to show the nutrionalist because the first thing they'll tell you to do is keep a food diary and then cut out the bad stuff and keep another food diary.

+ 1 on this. WW is ridiculous, for example it teaches you that a WW toffee bar has the same value as fish oil tablet. It pays no heed to nutrition and tries to pimp it's own (un-nutritious) products.
Eat loads of protein, fruit and veg and avoid refined carbs and the weight (and body fat) should drop off.

hunnymonster

There are a number of different levels to this problem. I guess from reading the posts here that people are coming from different levels and what the do (or need to do) depends on that. If a runner is grossly overweight, then WW is probably a valid starting place after all, no one denies that if you stick to it you will lose weight. On the other hand, as already mentioned,WW doesn't differentiate between clean food and treat food. The next level up would be to eat the appropriate amount of calories in the correct macronutrient ratios for your activity level. Another level above this would be to cover the micronurients. the final major step is to eat at the correct times for your sport and training. There are minor refinements that can be made above this but I guess anyone eating the right foods at the right times is doing pretty well.

The other side to this is the mental one. Some people (and I'm definitely one of these) will happily train until the cows come home but I eat for joy (or comofort or cosiness, call it what you want) and the WW or personal dietician approach might have some benefits to us, we know what to eat but having to stand up to the line (or scale in this case) every week and justify it might be enough to make us behave.

hunnymonster

something I posted last year roughly on this topic.

hunnymonster wrote: »

There is a nutrition and diet forum for people who want more information but some of the basics include

1. Energy needs
know how many calories you need by following the steps below (taken from the complete guide to sports nutrition and summarised by g'em)
step A
Figure out your resting metabolic rate (RMR) or the calories your body requires just to exist if you were lying down for 24 hours:
Age Men
10-18 (body weight (kg) * 17.5) + 651
19-30 (bw (kg) * 15.3) + 679
31-60 (bw (kg) * 11.6) + 879
Age Women
10-18 (bw (kg) * 12.2) + 746
19-30 (bw (kg) * 14.7) + 496
31-60 (bw (kg) * 8.7) + 829

Step B:
Then calculate your lifestyle daily energy needs (LDEN):
Activity level
mostly seated or standing RMR * 1.4
regular walking or equivalent RMR * 1.7
generally physically active RMR * 2.0

Step C:
Then estimate your daily exercise expenditure (DEE). I never quite trust the tables of calorie experditures but they get you in the right ball park. One example is
http://www.nutribase.com/exercala.htm
The common approach is to calculate a week's exercise and divide by 7 but personally, I prefer to have people eat the extra calories around about when they exercise not averaged out. This helps fuel the exersise better and aids recovery.

The calories you need to eat are
LDEN + DEE
For weight loss: reduce calories by about 15% a day:
For weight gain: Increase your calorie intake by 20%:


2. When to eat
divide your LDEN calories throughout the day (ideally 5-6 small meals). See point 4 for when you should eat your DEE calories


3. eat clean - The easiest way to explain this is that food should not need 20 processes to be eaten, yes some foods need to be cooked, yes some foods need processing (e.g. pasteurisation of milk) but you don't need 20 chemicals! The more food you can obtain in it's raw state and cook yourself the better (and cheaper) your diet will be. I don't ever accept the excuse that I don't have time or I don't have money. Fresh food is cheaper and faster to prepare but it does involve some thinking and forward planning.

4. composition of your food: runners tend to think they need endless carbohydrates. not true! Yes you will need more carbs than a sedentary person, running does not give you carte blanche to eat endless starch and sugar.
Your food is made up of macronutrients: carbohydrates, protein and fat.
Carbohydrates are classified acording to the the complexity of the sugar units and how rapidly they are digested. Carbs are useful for a range of functions (energy storage, structure, immunity, fertility etc) but most of us eat too much carbohydrate material. Protein is used for growth and repair. Fat can be used for energy and is important for fat soluble vitamins. Fats are divided into saturated and unsaturated. Most of us eat too much saturated fat. Roughly speaking you want your food to be 50% carb. 30 % fat and 20 % protein. These figures will vary a little depending on your exact goals.
Apart from these macronutrients food contains micronutrients such as vitamins and minerals (that's a whole other post on it's own). These play many vital roles in keeping us healthy.
Don'tforget water and fibre in your diet.

There are loads of food composition tables out there (e.g. http://www.brianmac.co.uk/food.htm)

Very important is that you need most of the carbohydrate just before, during and just after prolonged exercise. Little point having a hash brown roll at 9m when you ran at 7am.

5. Don't become a slave to your diet. eat according to the above rules 90 % of the time. Allow yourself a treat sometimes. Despite what Mr Wilde said, moderation is not fatal!

Peterx

OP - Beth McCluskey in Greystones is a runner/cyclist herself and does do the sort of thing you asked for cyclists at the moment. I can pm you her number if you wish.

The advice to read the Anita Bean book is spot-on though.
It is a brilliantly written and easily understandable book geared towards athletes and has sample snacks and meals as well as going through the what, how and why of the foods you should be eating.