Welcome to Smart Layers

Learn the fundamentals for a lifetime of health for performance through food !

Hopefully you have enjoyed our free Smart Layers Intro course, and have already started making changes to improve your health. This is the next step for all members and paid subscribers before moving on to any of our other specialised and advanced Layers. A lot of our clients attribute this course to being their 'lightbulb moment', where the nutrition mystery starts to unravel, allowing them to properly start to make long lasting changes for the better.
Course Content

Have your cake and eat it!

Understand how to still enjoy your treats without affecting your health and performance goals!

A lot of diet plans focus on removing the foods you enjoy to achieve better health goals; this is often drastic and overly restrictive, which leads to the majority of people feeling incompetent and giving up. Instead ... we focus on what you can add in, building awareness and making small changes: empowering you with the knowledge on how to eat with a balanced inclusive approach for sustainable weight management and being healthy for life! Planned Treats are not Cheats !

Why enrol in this course?

The real question you should be asking yourself is 'Why wouldn't I ?' Everyone can benefit from improving nutrition, regardless of what sort of condition your currently in. The knowledge obtained from this course will unlock the further Layers and will last you for a lifetime! It's not just information .... it's practical actionable tips. Once you complete this course, you can decide the areas you want to learn more, so you can have your exact questions answered.

  • Learn the fundamentals of health for performance.

  • Unlock the Knowledge Layers for endless learning.

  • You decide what you want to learn in the Knowledge Layers

BUILD YOUR KNOWLEDGE!

Our pyramid system builds your knowledge one layer at a time to provide with a complete understanding of the fundamentals in nutrition!



  • Layered Approach

    Each course layer covers specific areas of nutrition, which explain the foods that affect your health, recovery and performance.



  • Self Paced

    We recommend that this course be completed over 4 weeks for best information retention. However, it can be taken at your own pace.



  • Lifetime Access

    Course purchasers can refer back to refresh their knowledge at anytime! (subscribers only have access during their subscription period)

Layer 1

Awareness and Lifestyle

This is a crucial step in your performance, you cannot make something better if you’re not aware of what’s holding you back. Building awareness allows informed decisions about the best changes to start with. A focus on lifestyle, meal structure and consistency are the foundations. Includes information and advice on special dietary requirements. (health concerns and plant based etc)

Layer 2

Protein, Colour and Composition!

Food is more than just macros, so you do need to know what is in your food. Protein is more than just building muscles, colourful foods are so much more than just healthy, carbs and fats are not just energy. We can teach you the importance of why and how to include the best options.

Layer 3

Psychology, Motivations and Expectations

How you think about the foods you eat, how they make you feel and how you feel about yourself all have huge roles in your motivations to keep progressing in general life and sporting goals.

Layer 4

Exercise, Illness and Injury recovery

No more guessing ... Make food choices to bolster your immune system for best recovery and protection. Learn to make informed decisions about what food and fluid choices are best for you during periods of high training and life stress.

Layer 5

Fuel Fat Loss, Muscle and Performance

Everything you need to know about targeting nutrition to support whatever your current goal is and knowledge about how you can sustainably plan for changes as your goals and demands evolve.

Layer 6

Awareness and Avoidance

Knowledge in assessing supplement efficacy and using only relevant evidence based supplements to your advantage. So you’re not just wasting money on trends and marketing hype.

Smart Layers

Course Content

  • 1

    INTRODUCTION AND DEFINITIONS

    • Smart Layers Welcome

    • Smart Layers Pre Course Info

    • What is Research

    • Why am I here

    • Why we created this course
  • 2

    EAT SMART

    • 1 - Awareness

    • 2 - Healthy Habits

    • 3 - Eat Smart Structure

    • 4 - What Should I Track

    • 5 - Nutrients and Meal Ideas

    • Eat Smart Summary

    • Download - Breakfast Ideas

    • Download - Protein and Colour Ideas

    • Download - The Best Diet

    • Download - Banned Foods

    • Download - Choosing Yogurt

    • Download - Choosing bread

    • Download - Food Cravings

    • Download - protein colour movement water
  • 3

    BETTER HEALTH

    • 1 - Protein

    • 2 - Colour and Water

    • 3 - Carbohydrates

    • 4 - Healthy Fats

    • 5 - Alcohol

    • Better Health Summary

    • Download - Protein and Colour Sources

    • Download - Including More Veg

    • Download - Smart Protein

    • Download - Smart about Carbs

    • Download - Smart About Fats

    • Download - Being Plant Based

    • Download - Alcohol
  • 4

    BETTER MINDSET

    • 1 - Motivation

    • 2 - Managing Expectations

    • 3 - Setting Goals

    • 4 - Focus on Addition

    • 5 - The Cooking Mindset

    • Better Mindset Summary

    • Download - Remember The Basics

    • Download - Be You Own Brand

    • Download - Eating Out Tips

    • Download - Deficit Demands

    • Download - Budget Tips

    • Download - Habit Map

    • Download - Atomic Habits

    • Download - #youdeservebetter
  • 5

    BETTER RECOVERY

    • 1 - Recovery Lifestyle

    • 2 - Illness Nutrition

    • 3 - Injury Nutrition

    • 4 - Recovery Foods

    • 5 - Remaining Active

    • Better Recovery Summary

    • Download - Nutrition Struggles

    • Download - Cooking Methods

    • Download - Deficit Demands

    • Download - Activity Trackers

    • Download - Vitamin C

    • Download - Alcohol Units
  • 6

    BETTER PERFORMANCE

    • 1 - Translating Nutritional Guidelines

    • 2 - Protein Numbers

    • 3 - Losing Body Fat

    • 4 - Building Muscle

    • 5 - Performance Meals

    • Better Performance Summary

    • Download - Nutrition in Life and Sport

    • Download - What is Performance

    • Download - Athletes Plate Easy

    • Download - Athletes Plate Moderate

    • Download - Athletes Plate Hard

    • Download - Learning Hand Portions

    • Download - Protein Amounts Per Meal

    • Download - Energy Density

    • Download - Energy Density Scale

    • Download - Smoothies

    • Download - Pre Match Meal
  • 7

    SUPPLEMENT SMART

    • 1 - Should I supplement

    • 2 - Protein and Supplementation

    • 3 - Supplements of concern

    • 4 - Health Supplements

    • 5 - Performance Supplements

    • Supplement Summary

    • Download - Supplements

    • Download - Plant Proteins and Combinations

    • Download - Supplement Risks

    • Download - Supplements of Concern

    • Download - Nitrate Content

    • Download - Caffeine Content

  • 8

    COURSE SUMMARY

    • Smart Layers - Course Summary

    • Your Next Step
  • 9

    COURSE QUIZ

    • Final Course Exam

Your instructor for this course

Brendan McGuckin

Head instructor

Brendan is the founder of Protein and Colour, Our Chief Science Officer (CSO) and our head instructor. He has a Masters in Performance Nutrition, a Diploma in Culinary Medicine and a Degree in Food Supply. He is a NASM Certified Nutritionist, UK Anti Doping and WADA Agent. Other areas of interest are Age Related Nutrition, Cognitive Behaviour Therapy and Eating Disorders. He currently works with Club and County, Male and Female teams, and has links with many locals gyms and athletes. Being an avid exerciser, he has a keen understanding of translating macros to foods, the fear people have in asking for help and the struggles with motivation for training and achieving goals. Training Interests Crossfit, Bodybuilding and Powerlifting

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