Nutrition Tips from Clonmel Fitness Coach DJ O’Dwyer

Meet Your Coach

With over 30 years of experience in health and fitness, DJ O’Dwyer combines elite-level education with real-world coaching. He holds a Master’s degree in Performance Coaching, is a certified Cardiac Rehabilitation Specialist, and has worked with Munster Rugby development squads, the Tipperary GAA, Garda recruits, and hundreds of everyday men and women in Clonmel looking to live healthier, stronger lives.

At Inspire Health & Fitness, DJ leads both training and nutrition coaching — helping people get results by combining effective workouts with realistic, science-backed nutrition plans.

Why Nutrition Matters as Much as Training

You can’t out-train poor nutrition.

Whether your goal is fat loss, strength, muscle gain, energy, or general health, what you eat plays a massive role in your success. Training breaks the body down — nutrition is what builds it back stronger.

And no, you don’t need to eat “perfectly” or follow extreme diets. You need smart structure, consistency, and a plan that suits your lifestyle.

1. What to Eat Before a Workout

When to eat: Ideally, eat 60–90 minutes before training.

Goal: Top up energy and preserve muscle.

Suggested pre-workout snacks:

• Oats with milk and banana
• Greek yogurt with honey and berries
• Whole-grain toast with a boiled egg
• A small protein shake and fruit

Macros:

• ~1g of carbs per kg of body weight
• 10–15g of protein
• Stay light on fats (they digest slowly)

Hydration tip:
Drink 500 ml of water before training. Add a pinch of sea salt if you train early or sweat heavily.

2. Hydration During Your Session

Water is your best friend during training.

• Sip water every 10–15 minutes, especially during high-intensity or longer sessions.
• For workouts longer than 75 minutes, or if you’re training in the heat, consider adding an electrolyte tablet or a small dose of fast-absorbing carbs (e.g., sports drink or honey + water).

3. Post-Workout Recovery Nutrition

This is where real progress happens. The post-workout window is your chance to:

• Replenish muscle glycogen (energy)
• Begin tissue repair
• Reduce muscle soreness
• Support strength and endurance gains

The 3 Rs of Recovery:

1. Refuel with carbs — about 1g per kg of body weight
2. Repair with protein — aim for 25–30g of complete protein
3. Rehydrate — drink 1.5x the fluid you lost (sweat, weight)

Sample meal ideas:

• Chicken, rice and vegetables
• Protein smoothie with banana and oats
• Tuna sandwich on whole grain bread + fruit

4. One-Day Sample Meal Plan (2,000 kcal)

Adjust portion sizes based on your weight and goals.

Breakfast:
Greek yogurt (200g), berries, chia seeds
Approx: 25g protein / 45g carbs / 10g fat

Lunch:
Grilled chicken breast, quinoa, mixed salad
Approx: 40g protein / 50g carbs / 15g fat

Snack:
Apple + peanut butter
Approx: 6g protein / 20g carbs / 10g fat

Dinner:
Salmon, sweet potato, steamed spinach
Approx: 35g protein / 45g carbs / 20g fat

Evening:
Whey protein shake
Approx: 25g protein / 3g carbs / 2g fat

5. Supplements Worth Considering

Supplements are not essential — but they can be helpful if your diet is lacking in specific areas. Here are the only ones I regularly recommend:

• Creatine Monohydrate (5g/day): Helps increase power, strength, and lean mass.
• Vitamin D (1,000–2,000 IU/day): Crucial for immune function and bone health, especially in Ireland.
• Omega-3 fish oil (1–2g EPA/DHA): Reduces inflammation and supports heart and brain health.
• Whey protein: Convenient way to hit your daily protein target if you're busy.

Avoid:
Fat-burners, detox teas, “skinny” coffees, and overpriced BCAA drinks. Save your money.

6. Common Nutrition Mistakes I See in the Gym

1. Skipping meals, especially breakfast

This leads to poor energy, poor performance, and binge eating later.

2. Training fasted and expecting full performance

Unless you’re advanced and doing specific fasted protocols, most people perform better with fuel.

3. Overestimating how many calories workouts actually burn

An average 45-minute session might burn 300–500 kcal — that’s not enough to justify an entire pizza.

4. Not eating enough protein

If you’re training for strength or fat loss, aim for 1.6–2.2g of protein per kg of bodyweight daily.

5. Poor sleep and high stress

No nutrition plan works well if you're consistently sleep-deprived. Hormones like cortisol and ghrelin can increase cravings and stall progress.

Your Next Step

If you’re training hard but not seeing the results you want, it’s probably not your effort — it’s your plan.

A structured, personalised approach to food can make a huge difference. At Inspire Health & Fitness, we offer 1:1 nutrition coaching, body composition check-ins, and support designed around your goals.

Want to feel stronger, leaner, and more energised?

👉 Book a nutrition consultation
👉 Or get in touch to learn more.

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