Articles – ELITE NUTRITION

Elite’s Antonio Infantino – Road to Tokyo

April 12, 2021/in Articles, EN BLOG /by eliteadmin

Elite’s Antonio Infantino – Road to Tokyo

World Athletics Championships Doha 2019: 200m vs Yohan Blake, 2nd fastest sprinter all-time.

I started working with Matt in 2019 after a tough year in 2018. I had a poor track season, a few injuries, I lost my professional contract and had a difficult time off the track losing my mother. Slowly I began training again for fun, as I saw some progression, I decided I would make a comeback and look ahead to the year’s major championships in the summer. Having a goal helped with my grief, and seeing my numbers improve on the track and in the gym was satisfying. I met Matt through a close friend and decided if I wanted to be the best, I needed to work with the best, as nutrition, recovery and sleep plays an important role in being one of the world’s fastest men.

I had always seen a lot of track athletes get by with a less than perfect diet. I once trained with a Commonwealth Champion hurdler who would eat M&M’s for dinner on training camps. I lived with my girlfriend’s sister at a camp in Florida the year she won the World Championships, and sweets were a daily snack, and Five Guys a frequent treat meal. Track and Field seems to be one of the sports where a lot of genetic freaks get by largely off talent, and although I always ate relatively well, my nutrition has come on leaps and bounds in the last two seasons, and it’s not a coincidence that my performance has mirrored this.

So I began my journey towards the World Athletics Championships in Doha 2019, teaming up with Matt, and gaining a wealth of knowledge on nutrition, recovery, sleep, strength and conditioning, and training methods. He slowly became one of the most important people in my circle. I adjusted my training programme, increasing both track and gym volume, amending intensity accordingly, but keeping things more general for longer, before embarking upon specific work only twelve weeks before my first competition of the year. In my sport, a mistake a lot of top coaches make is to train hyper-specific for nine months each year; training begins in the autumn with a general preparation phase, and slowly builds towards specific sprinting on the track – accelerating out of starting blocks and running at high intensity, competitively with other sprinters. I found that spending longer in the general preparation phase, and touching specificity only when needed (or when approaching a competition) kept me fresher and helped me endure a long season. In 2019, the World Athletics Championships were in September-October as it was hosted in Qatar, where summer temperatures were too extreme to host a championships. We attempted a ‘double-peak’ where I would split the seventh-month season in two – peaking first to qualify for the championships, before going back in to a deep training block and refraining from competition between May and July, and then peaking again in the second half of the season, which included winning my first Italian title and racing at my first World Championships.

European Athletics Team Championships 2019: Team Italia 4x100m

In 2019, I trained until failure for the first time, an unfamiliar concept in the world of sprinting, but I found I got a greater physiological adaptation to these sessions. One of the adaptations I found from training speed endurance track repetitions until failure is an increase in red blood cells. On the penultimate 300m run, I would sometimes get sick, my legs would often feel weak, and there would be less oxygen at the muscle. The body then has to create more red cells and over a period of a four-week training cycle, I tested my haematocrit and saw an increase in red cells to total volume of blood – more oxygen at the muscle meant I could go faster for longer.

I amended my breakfast from plain oats with milk to oats with water. I added some strawberries and blueberries and a scoop of Reflex Whey mixed in, and finally a tea spoon of almond butter for healthy fats. I added a tasty smoothie bowl secret recipe for a snack, and ate chicken breast, basmati rice with green beans and broccoli post-workout. To increase my fats intake I also began to use Udo’s Oil, pouring some over my chicken and rice meal at lunch. For dinner, I began to take down my carbohydrate intake and have a mushroom and sweet pepper omelette with a side of tuna.

World Athletics Championships Doha 2019 200m

I also changed my supplement choice; I now add to my diet some Vitamin D, Whey Protein and also Zinc before bed. These are all Reflex Nutrition products. I use caffeine pre-workout and consciously try to drink more water throughout the day.

Over a period of time I saw the data improve in training, though I knew from the past this would not always return personal bests when it comes to competition. But sure enough, at my first competition back in 2019 (after an eight-month break) I ran three personal bests of 10.11 and 10.06 over the 100m, and 20.27 over the 200m. This was a real breakthrough for me on the world stage, and I finished the season 46th in the World and 20th in Europe, my highest respective rankings. With two years working together with Elite Nutrition I’ve managed to win back-to-back national titles and qualify for the Olympic Games in Tokyo this summer, currently ranked 35th globally.

Track and Field is an individual sport, but it has been a team effort, and an education for me in to the world of elite sport nutrition.

The importance of meal planning

April 30, 2019/in Articles /by eliteadmin

Introduction
I don’t eat much but still gain fat
Convenience foods
Too busy to prepare
Food labelling/ knowledge
Prepping meals
Calorie intake
Food chart

Everyone knows that nutrition is key to making optimum (read ANY) progress when undertaking intense training in sport. But try finding someone that has a proper, balanced, sufficient and manageable day to day eating plan in place.
Everyone loves training, everyone loves to look on social media and implement the strangest new exercises, everyone loves buying the latest kit and equipment and uploading picture after picture of themselves at the gym but ask them ‘what have you eaten today ‘and almost 100% of the time the answer will be ‘Ah, today wasn’t a good day but usually I eat really well etc‘.
When trying to help athletes, or people in general, with their dietary needs, it seems to be the same problems coming up over and over again. Not many people seem to have a clear goal or plan and so don’t prep food in advance. This leaves you buying convenience food which although mostly cheap, is actually quite expensive as it’s usually low in nutrients, protein especially.

Common problems:
After decades of working in the field of nutrition, you soon start to see a pattern of common mistakes/problems/excuses!

‘I don’t eat much and still gain weight ‘.
Usually by getting them to keep a food diary for a few days or asking what they ate and drank at the weekend, it will become clear why they are gaining the fat!
Low nutrient food, hardly any protein, no healthy fats, binging or snacking at night, alcohol and skipping breakfast are all common traits of supposedly low-calorie eaters. Many people don’t register the biscuits had with a cuppa at 10am or the craving a snack at night are a result of bad food planning. Those sugary snacks are just going to make you crave more of the same a couple of hours later.
Firstly, make sure you eat breakfast, even just a shake and a small handful of nuts if you are short on time. This can be prepared the night before, takes about 20 seconds. Both protein and fat are slower digesting so will keep you fuller for longer and will help keep blood sugar levels constant, so hopefully no cravings. The more quality calories you eat during the day the better your body will function and make staying in shape easy. Low calorie eating plans put more pressure on you both mentally and physically.
Firstly, make sure you eat breakfast, even just a shake and a small handful of nuts if you are short on time. This can be prepared the night before, takes about 20 seconds. Both protein and fat are slower digesting so will keep you fuller for longer and will help keep blood sugar levels constant, so hopefully no cravings.

Food Choices
Carbohydrate choices are a big problem too. Products such as bread, milk, pasta and white rice are many people’s stable choices but these can lead to fat gain quite quickly if the rest of the diet isn’t in check. Try to introduce better carb choices such as brown rice, sweet potato, quinoa and gluten free oats.
Speaking of fat, that’s another area that needs addressing in many daily diets. The body loves ‘good’ fat and you really see the difference when introducing it regularly into someone’s diet. Healthy fats help with hormone production, support metabolism and the immune system and can help with cardiovascular health. On top of that, they are also great for the skin, hair, eyes and help to improve body composition. Examples of healthy fats include oily fish, avocados, nuts and in supplement form you have omega tablets and Udo oil.
If you have a little bit of information about good food choices and can read a label quickly, you will be so much better off. Unfortunately, we are bombarded with conflicting information, cheap processed food and a million different ways to order food for immediate delivery.
There will be a food chart available at the end of this article that breaks food into the different groups and separates the good from the bad. Have a look through and you will soon learn to make better choices.

‘Relying on easy, convenience food’
If you ever fill up with petrol early in the morning you often notice the forecourt looks quite busy but once you go into pay you realise a large portion of people are grabbing breakfast not petrol. Pastries, sausage rolls, coffee, crisps, energy drinks, sandwiches, the list goes on. Although as tasty as most of that is, you will be paying a fair chunk for essentially low nutrient, poor ingredient food. Often this first ‘meal’ will set the trend for the rest of the day, topping up on similar food. Even if you put the money into a proper homemade sandwich, using quality bread and ingredients, you’d be paying less and be better off nutritionally.
Unfortunately, daytime takeaway food has become the norm rather than a rare extravagance so if this applies to you, try to move towards making your own food. Both your wallet and your body will benefit greatly.

‘No time or too busy to prepare’
This one you hear quite a lot. Yet there’s time to be on your phone all day, buy the convenience food, watch reality TV, eat snacks, buy snacks, go shopping, beers on a Friday after work etc .If you want it badly enough you will do what it takes, get up 15 minutes earlier, catch that programme another time, cook food in batches and prepare the night before.
Prepping meals gets much easier and quicker after the first couple of goes. You can prepare whole meals or just certain ingredients. Many carbohydrate choices such as rice, quinoa, sweet potatoes can be batch cooked and frozen into portions. Protein tends to dry out if frozen so many clients will freeze the carbs and cook their protein choice every 3 days or so and just keep in the fridge. Slow or pressure cookers are brilliant for meal prep as it makes life so much simpler and quicker to produce batches of food.

‘Food labelling ‘
If you don’t know much about food ingredients then you will be at the mercy of companies labelling and they don’t want you reading the ingredients list. They will try and sell you the product from the front view only, using well known tactics as ‘low fat, low sugar, 33% less sugar, wholegrains, high protein’. Always make sure you take note of the colour schemes on the front. Some companies love telling which ingredients they haven’t used rather than selling the actually product.
Yogurts are a classic one on the low-fat labelling but instead are loaded with added sugar, same with ready-made porridge, granola (most are sugary junk), muesli and the breakfast bars and shakes. You have to hand it these companies really as they know people won’t read the label as long as it tastes nice.

Planning and goals.
Nutrition in sport has come along massively in the past few years. It’s not uncommon to see professional athletes with access to chefs, nutritionists, free supplements and regular nutrition check-ups. Michael Schumacher was having his blood taken during testing to see what nutrients he lacked during a race, this was 20 odd years ago.
For the rest of us, it’s our responsibility to make sure we are covering all the basic requirements. If you don’t have a clear goal in place then planning food intake will be hard as where do you start? Think about both long and short-term goals so there’s always something to be shooting for.
If your main goal is going to take months rather than weeks, break that down further into smaller targets. This will keep motivation going and allow you to continually adjust things if needed. For example, if you had a goal to gain 10 pounds of muscle in a year, you would break that down in 5 pounds in 6 months, 2.5lbs in 3 months. This way you can see if you are going to hit your target and if not, make adjustments with food intake. Same for losing fat, you would check regularly (not 5 times a day!) and make small adjustments where needed.

How to establish calorie intake.
Not surprisingly, this is a confusing subject with many people looking to lose or gain weight. The calculator linked below is a good starting point (and may come as a shock) to the calorie requirements of changing your body composition. Enter your basic details and goals/activity levels and see where you need to be.

https://www.precisionnutrition.com/weight-loss-calculator

Food chart.
Use the food chart below to improve your food knowledge and selections.

Joe Rogan – The importance of sleep

April 8, 2019/in Articles, Videos /by eliteadmin

Matthew Walker is Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Centre for Human Sleep Science Dr. Walker’s research examines the impact of sleep on human health and disease. He has received numerous funding awards from the National Science Foundation and the National Institutes of Health, and is a Kavli Fellow of theNational Academy of Sciences.

His research examines the impact of sleep on human brain function in healthy and disease populations.

Testosterone Replacement Therapy

March 27, 2019/in Articles /by eliteadmin

Testosterone Replacement Therapy is a form of hormone replacement therapy (HRT) whereby a man’s testosterone production is increased by replacing his natural testosterone with a synthetic version. As men age, their natural production of testosterone decreases each year. A combination of genetics, bad lifestyle habits and aging can speed up the process.

Once males get past the age of about 30, testosterone levels start to decline year on year. Although this decline is roughly less than 2% per year, it can have a major impact on both mental and physical performance the older you get.

Symptoms of low testosterone can include the following:

Lack of concentration (brain fog)
Loss of muscle mass
Loss of bone mass
Poor recovery
Low sex drive (including erectile dysfunction)
Fatigue
Increased fat levels
Decrease in mood
Loss of focus

Is TRT right for me?
The thing to remember is that most of the above symptoms can also come from a poor lifestyle so if you are overweight, out of shape, have a poor diet and drink alcohol then TRT is the last place you need to be looking. Although many people don’t want to hear it and just want a quick fix, making even small changes in lifestyle can boost testosterone levels.

Stress and lack of sleep are also major culprits of knocking testosterone levels back. Cortisol ( stress hormone) really is the nemesis of testosterone so where possible try to manage stress levels as best you can.

I’ve made changes but still feel low?
So, you have had a good go at improving your diet, swapped your pints of beer for something better, started doing some exercise and reduced stress where possible but you’re still not feeling quite right. What’s the next step?

Before jumping straight in and taking testosterone, you need to find out where your current levels are sitting. This is why lifestyle changes are important first as this gives a more accurate guide of your natural levels. If you are comfortable having a conversation with your doctor then go to them and explain your symptoms and request a blood test. Unfortunately, unlike the USA, it’s harder to get the TRT process started, especially if you are under 40. Worth a go though if you have a good relationship with your doctor. If you get the green light, you will be referred to an endocrinologist once your blood test results are in.

If you prefer to get the blood work done without your doctors’ knowledge then there are several companies that are happy to do this for you. One such company is medichecks.

The type of results you are looking for are listed below:

Testosterone
Free Testosterone (calculated)
FSH – Follicle Stimulating Hormone
LH – Luteinizing Hormone
SHBG – Steroid Hormone Binding Globulin
Oestradiol
Prolactin

These will often be covered by one umbrella test, medichecks have one called Sports Hormone Plus but you can search and see which one suits you best. You can also ask for a doctor to comment on your results if you wish. These companies send you out a pack containing test tubes so you can prick your finger and send the blood back. Personally, I would pay the extra money ( approx. £25) and just go to a local clinic to have the blood taken for you. This then gets sent off and you receive the results via email in about 3 days.

What will TRT involve?
There are many permutations that could be discussed but for ease let’s say your results show a need for TRT. At the time of writing the NHS provides a couple of options. One way is to self-administer a testosterone gel that you rub on the skin. These can vary in dosage from 5mg up to about 15mg. Feedback on these gels seemed mixed as they work for a couple of weeks then the effects diminish, probably because the dosage is too low (this is discussed further down).

The other and more commonly prescribed option is a 2/3-month injection called Nebido. You will need to have a repeat prescription and this injection will be administered by a nurse. They should monitor your levels for a few months to check the dosage is right for you. The people who we have encountered on this all say that 2 months is the limit as after that they can feel the effects drop.

If you chose to do all this through a private clinic then you will have a far more frequent injection that you administer yourself but they again monitor your progress and make changes where needed. Obviously as it’s private you will be paying a fair amount for the service.

Side effects.
The absolute main thing to remember when adding extraneous testosterone is that your own body will cease to produce its own, at least while you keep adding it in. TRT is generally a life long thing so this is not a major problem but if you were to cease taking it for any reason you would have to take substances to get your natural testosterone working again. The worst thing you can do is to stop taking it (very common amongst steroid users, unfortunately) as this will leave you with zero testosterone. Anyone that has experienced this will tell you how chronically bad you will feel. If you think low testosterone levels are bad, try zero!

Make sure you find out from your doctor/clinic what the plan is should you decide to cease taking TRT.

Another thing to discuss is anti-estrogens. Not everyone will need these but you will soon know as your nipples may become more sensitive. Man boobs are not a great look so ask about these before starting and make sure they are available to you if needed. As the dosage is quite low most side effects are not encountered but always keep an eye on things and note any changes. The optimum upside to TRT is to start feeling more positive about life, more muscle size and strength and a general better feeling all round.

Once your own production ceases your testicles will ‘power down ‘so be prepared for some shrinkage! This shouldn’t be a problem if you know what’s happening but again there is a solution called HCG. Don’t think the NHS dish this out to everyone but private clinics sometimes do as part of the package.

Summary
The main thing with hormones is to know that they are extremely potent and go in with your eyes open and make sure you have researched as much as you can. The first step is to get everything else in place like diet, exercise, and a good supplement support system. Zinc Matrix, Testo Fusion and a good multivitamin are also essential to get your system working with you. Most people blame things on age when its purely lifestyle causing the problems. Once this is reviewed you can see exactly how you feel and see a doctor if symptoms still persist. Don’t get fobbed off (Doctors aren’t great on testosterone) so go in knowing exactly what you are after.

Dosage
The bit everyone has probably skimmed straight to! It’s important to know that we are obviously not doctors so this part is based on blood tests done by several people over many years. To reiterate, the following information is from men that had their levels checked before starting and redone regularly every 6-8 months.

The main consensus on dosage seems to be 175mg a week of testosterone. This equates to 25mg a day. Depending on your tolerance of needles you can do daily, alternate days or a shot every 5 days. Some people do an injection every 10 days but again this can lead to lower levels in the days before the next injection, hence every 5 days works well. Small insulin needles, 1ml 25 gauge, work well and leave no real scar tissue.

As mentioned further up if you start getting itchy nipples then an anti-estrogen may be required. These can be quite potent so only a small dosage is needed (approx. 0.5mg Anastrozole per 7/10 days), men still need some estrogen for optimum hormone levels.

Example of results:
These are the results of a man in his early fifties who, out of curiosity, had a test to check his testosterone (amongst other things) as he was feeling slightly out of sorts, nothing major but felt he could have more drive and focus.

	RESULTS	NORMAL RANGE
Testosterone	5.75	nmol/L 7.60 – 31.40
Free Test (Calc)	0.218	nmol/L 0.30 – 1.00

As you can see, his levels were both below minimum range which would explain the lackluster feeling. After research (and a change of lifestyle), he decided to start TRT at 175mg per week. He went through a private clinic so received a 250mg vial of Sustanon, which is a longer acting testosterone and proceeded to inject 125mg every 5 days (25mg per day).

After 6 months he got his blood work redone and below are the results.

	RESULTS	NORMAL RANGE
Testosterone	18.15	nmol/L 7.60 – 31.40
Free Test (Calc)	0.645	nmol/L 0.30 – 1.00

Looking at the second set of results you can clearly see a big difference in the values. It actually took about 3 months for him to really feel the increase but he felt better in himself after around the 4-week mark so patience is everything. Obviously, if you feel worse or not right then speak to your doctor or clinic immediately.

The interesting part is that after another 6 months the testosterone level had peaked at 24 so he was really noticing a difference. Also, we had given him a diet and training routine as there were other items on his original blood test that needed addressing, such as cholesterol, and these had also improved. So yes, the TRT has worked brilliantly, but he made a complete lifestyle change to justify doing it in the first place and has never looked back.

Endurance – Are cyclists doing it wrong?

March 27, 2019/in Articles /by eliteadmin

Being a lifetime athlete I have enjoyed playing various sports to a high level, and at the same time I enjoy watching the behaviour and methods different people take to perform at their sport. My speciality is endurance and by endurance I’m talking about cycling, triathlon, running, cross country skiing, walking, to name a few. For this article I’ll focus on cycling and recovery.

Why just recovery? Well the fun part is the training and I don’t know many people that can’t motivate themselves to go out on their bike in the sunshine with their mates to crank out some training miles. However, I do know a lot of people that don’t put the same amount of effort into their recovery and I’m not just talking about local club riders either, I see Pro’s doing strange things too. Look at it this way……….if you don’t recover from one session then you can’t do the next session which means the fun stops. I.E. the training. Get your recover right and the fun never stops.

You’ve been out for your Sunday club ride and done 3 hours in the saddle, excellent. Now you’re home the recovery process can begin. I’ve watched Pro’s on the TV cross the finish line and the first thing they reach for is a cold fizzy drink like Coca-Cola, have you asked the questions why? I have. The science behind it would be that the high sugar levels would force a spike in insulin which can increase protein synthesis. The reality of it is they want a cold drink with a sugar rush to make them feel happy. In this case you have been riding for 3 hours, probably consumed a decent amount of sugary carbs along the way and now you want to put more sugar in?…Crazy! I’m surprised cyclist aren’t all diabetic. Yes you want and need carbs for the recover process but you can choose a better option than a fizzy drink (I’ll come back to this). The sugar will give you another spike in energy which you don’t need, the ride is over and it’s time to wind down and relax. Which brings me nicely onto my next point, coffee. We cyclists love to finish our rides shooting the breeze with your mates and having a few laughs over a strong coffee, when in reality we should be drinking water and protein. Again the caffeine will give you an energy spike which you don’t need and will affect your recovery process.

What should you do? Any form of training is either breaking muscle fibres through intense exercise or pushing your lung and heart endurance or even both. Your heart is a muscle so treat it like one. What are muscles made up of? Amino acids and proteins. So if they are broken and/ or tired the best way to repair them is with amino acids and proteins. The fastest way to get this into your body is via liquids, as we can absorb liquid faster than solids, hence the reason for powdered shakes.

Now you’re home after your 3 hour club ride you can mix up your favourite flavoured protein shake with water and smash that down as soon as you walk through the door. Job done. My rule of thumb is 10% of your calories burnt needs to be replaced in that shake. EG- you burnt 2000calories on the ride means you need 200calories in the shake. You can take this further and look at the ingredients in the shake, after all what’s the point in re-fuelling a sports car which cheap petrol! You want whey protein, and that will come in various forms so let’s keep it simple with grass fed cows, which spend all day in the sunshine eating lush green grass. You want some carbs in there too; again lots of variations so keep it simple and look for low sugar. The cheap alternative is sugar, then maltodextrin and the better options are oat or barley flour. Carbs are not the enemy; you just need to choose the right ones and keep the sugar content low. There are newer, great carbs with zero sugar and give athletes amazing performance.
You can take this one step further again by taking a vitamin C supplement. A strong vitamin C tablet, 1000mg, after each training session will do. When you train your immune system takes a hammering and drops right down and now you are susceptible to illness if you don’t look after yourself. Vitamin
C is the king of all vitamins and will help with immune systems, inflammation, cell growth, repair and so on. Another great supplement for all of this and more is CBD oil, amazing stuff that has been shown to do all of the above and even cure cancer. Matt at Elite Nutrition is the expert on CBD oils so please find out more with him.

You’ve done the ride, drank your shake and now you have time to shower, change and get ready for a meal. About 60 to 90 minutes if you want to put a figure on it. This post ride meal is just as important as that shake. You have what is called the after bang effect where your body is still burning more calories than normal trying to repair and recover from the ride. This can go on for 24 hours after you’ve got off the bike, depending on the intensity of the session. So you need protein, carbs, fibre and fats. Always chose wholefood and nothing man made. Quality not quantity, this is not a free pass to stuff your face because you burnt 2000 calories. Little and often wins the race so don’t be shy to eat again later that day. White meat or fish are great for protein. The carbs need to be natural so sweet potato or rice. The fats need to be in moderation. The body doesn’t need a lot of fat to function so trickle in little and often throughout the day and this can be nuts, avocado or try Udo’s Choice flaxseed as it’s the athletes choice.
Water, water, water. The human body is made up of about 60% water and your blood is about 80% water so you need it, and lots of it. It will help with recovery and performance FACT! Start drinking in the morning first thing and keep drinking throughout the day. Start with a large glass of water with each meal. Move on to carrying a 2 litre bottle around with you everywhere, it’ll make the difference.

So now you’ve done the ride, drank your shake, taken a shower, eating a healthy meal and the only thing left to do it sleep. Sleep is King and trumps any supplement out there for recovery. 8 hours is the winning formula but a 20 minute siesta watching TV helps too. After a Sunday follows Monday and back to work and if you’ve haven’t recovered with a good 8 hours sleep you are on the back foot for the whole week. During those 8 hours you go through sleep cycles and the first 4 hours your body releases growth hormones to repair and the last 4 hours it releases testosterone (every wondered why you wake up with a boner, now you know). If you don’t get the sleep, you don’t get the goodies. You have more testosterone in the morning so I like to train in the morning when I can. My suggestion for sleep is a Zinc Magnesium supplement. Zinc promotes a deep sleep, or REM sleep, and helps release more hormones. Magnesium has a calming effect which helps you relax and drift off to sleep. Try it.

To be successful in fitness whatever your goal is it takes 60% diet, 30% training and 10% mental strength. What that means is you need to put double the amount of effort into your diet than your training. The training is the fun bit so you’re happy to train. Diet is all day, every day so it needs more effort but the rewards can be doubly good. If you put in the work then you will see the results. Work on your recovery routine and enjoy riding your bike.

About Haste: Founded by two ex- professional sportsman, a skier and a cyclist, to offer the public incredible sporting experiences to feel like the Pro’s do during the height of their careers.
Me, Andy Hastings, raced as semi-professional cyclist based in the UK since 2008. I held an Elite racing licence, racing the Premier Calendar, Elite National Crit Series, Kermesse races in Belgium and won the Master Tour of Majorca 2014. I have national medals on the track, road and time trial. In May 2015 I made it through to the final stages of the Channel 4 shows SAS Who Dares Wins Series 2 in the jungle of Ecuador.

In June 2019 we are launching Haste Coaching specialising in cycling and nutrition. With my experience and knowledge I can adapt my training methods to any sport and love people who have strong commitment and crazy challenges they are working towards. Please visit our website and see what we are all about and if you need a coach or mentor don’t be shy at getting in contact.

www.haste.cc
https://www.facebook.com/HasteCC/
https://www.instagram.com/haste_cc/

Elite prepared Athlete Danny Luscombe wins and qualifies for British finals!

July 13, 2017/in Articles /by eliteadmin

After knowing Danny as a friend and customer for several years we worked on Danny’s first show in 2016. Having only 3 weeks to work together it was tight but Danny managed to secure 1st place in both the first timers and 70kg classes.

Roll on to 2017 and onto the UKBFF ZKK July show. This time there was a longer period to work together and implement some proper procedures for food and training. The aim was to keep things simple, have a very dry, granite like condition and be ready two weeks in advance so no need for any last minute panic. Danny responded very well to the diet and huge changes were made after only 6 weeks dieting. These pictures represent only a 3kg difference.

The last three weeks were basically dialling him in making small adjustments each week. The end result was a another first place finish and arguably the best conditioning at the show

What to eat?

August 3, 2011/in Articles /by eliteadmin

At Elite Nutrition we are often asked: What should I be eating?

We have produced a printable wall chart with exactly which foods are better than others, and what should be avoided or only eaten as a treat. This was prepared by our qualified nutritionist.

Simply click the image below to enlarge then print it out from your computer and stick it on your fridge!

CLICK THE IMAGE TO DOWNLOAD YOUR PRINTABLE CHART

A guide to High Intensity Training

April 28, 2011/in Articles, Videos /by eliteadmin

Must watch series of Dorian Yates training videos

We have added these videos to our site because we have found over the years that many, many athletes both over train and under eat the required nutrients.
Since we have been recommending these video clips, people have found their progress has increased as they were spending too long in the gym.
Why not click on the links and see if 6 time Mr Olympia Dorian Yates has any tips that can improve your training.
Dorian Yates is an English professional bodybuilder. He won the Mr. Olympia title six consecutive times from 1992 to 1997 and is tied for the fourth-highest number of Mr. Olympia awards.