Nailing breakfast: Start your day right
We all know the saying, win the morning, win the day! When it comes to nutrition and fuelling, this is pretty accurate. In fact for most of the athletes (and...
Can eating vegetables and fruit improve your sleep?
Scott Tindal, Co-Founder and the Chief Nutrition Officer of US based company Fuelin reviews the role of sleep and diet on health, and the effect of diet on sleep duration and quality. Have you ever...
Pip Taylor: Elevate your swim program for your next race
Many triathletes have a love/hate relationship with the swim. If you’re lucky enough to come from a swim background, it comes naturally and with seemingly little effort. But if you...
Inflammation – when it’s ‘good’ and when it’s not
Inflammation. It’s a word we hear a lot and usually with negative connotations. The truth is a little more complex than that, and as athletes it’s worthwhile understanding the key...
Cold weather, altitude and winter sports nutrition
Training and competing in the cold is more than just bundling up in some extra layers. There are some extra challenges to keep in mind, including nutritional practices, both to...
Eating your way through injury
If you’ve been any sort of athlete for more than a minute, you’ve no doubt dealt with a niggle, full-blown injury or just the fear of one cropping up and...
Nutrition and short-term recovery vs long term adaptions
Any athlete who has trained hard will be familiar with that residual muscular pain, the type that ranges from ’oh so good’ to ‘oh my god no’ depending on who...
The Vitamin D, K and Calcium connection
The role of Calcium in maintaining positive bone health has been well established. This is through a combination of robust scientific research, alongside strong public health messages that have helped...
Pip Taylor: Joint health Q&A
Our resident Performance Dietitian, Pip Taylor talks all things joints, answering some of your questions about your joints and how to best look after them.Understand more about what strategies you...
Magnesium glycinate dihydrate. The hero for sleep
Sleep undoubtedly plays an inextricable role in the recovery process. “Sleep is this incredible period of our lives where we are not conscious. We might dream, we might twitch, but...
Micronutrition and Performance
High Protein, Low Carb.High Carb, Low Fat.Low Carb, Low Fat. We’ve heard it all. Popular diets often reduce the relationship between human health and nutrition down to three main categories:...
Why not all Magnesium is created equal
Magnesium is one of the most abundant minerals and essential for over three hundred biochemical processes within the body. These processes range from assisting in getting a good night’s sleep,...
Race Day Fuel with Pip Taylor
Got a race coming up? Plan out your race day breakfast to fuel your way to your best performance and avoid GI issues. The pre-race breakfast is your last opportunity...
Immune vulnerability and excessive physical exertion
Of the twelve biological systems in the human body, one has undoubtedly taken centre stage in recent years – the immune system – and frankly, it’s about time. The elusive...
Immunity protection for athletes
Maintaining a healthy immune system is paramount for any athlete and determines their ability to handle sufficient training and get to the start line in good shape. Whilst it may...
When Should I Be Taking My Micros?
So you’ve done it. You’ve taken steps to start prioritising your micros; improving your recovery, elevating your performance and strengthening your immunity. Now you’ve decided on the what, the next key...
Cycling Vitamin C and Zinc for optimum immunity
Vitamin C is an essential nutrient for humans and contributes to immune defence by bolstering the function of both the innate and adaptive immune system. It is also a powerful...
Nutrition 101: Macro-nutrition and Micro-nutrition
Macros are the big players in sports nutrition talk. There’s only the three of them – carbs, fat and protein – and you’d be forgiven for thinking that the holy...
Building our Formulation Team
The journey to PILLAR Performance started alongside my professional rugby career. I was amazed by the way Omega 3 fish oil and curcumin allowed me to carve out more years...
How Calcium Citrate powers performance
The health of the skeletal system is a critical part of the overall health of the athletic population. To prevent osteoporosis and bone stress injuries in athletes, adequate calcium and...
