Smart Layers Intro

Our free mini course to simply explain the basics !

This introductory course will show you how we deliver the information. The key areas of nutrition are highlighted with each layer and although this is free content, there is lots of evidence based food advice here to get you started.
Course Content

Layers of Knowledge!

Get the most from your food: One layer at a time!

Our courses are built around the key areas of your health, mindset, recovery and performance. Our Smart Layers course is structured like a Pyramid. Each layer is specifically designed to help you understand the hierarchy of importance of what your body needs and translate that info to the food on your plate. The Smart Layers give you the awareness and understanding to get the most out of the further Layer courses. This is not a macro target or specific meal plan, this is so much more. Each layer builds on the last and each course builds a deeper understanding of the nutritional demands you are putting on your body in pursuit of your life and performance goals..

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 Knowledge Layer covers specific areas and the foods that affect your health, recovery and performance. It's not just information, it's practical actionable tips.

  • Self Paced

    Complete the Smart Layers Course first - recommended over 4 weeks for best information retention. However, it can be taken at your own pace, but must be completed.

  • Continually Updated

    Our low cost £12 monthly subscription unlocks all Knowledge Layers and weekly updates of each, to keep you up to date with the latest research.

Layer 1

Awareness and Lifestyle

Building awareness allows informed decisions about the best changes to start with.

Layer 2

Protein, Colour and Composition!

Food is more than just macros, so you do need to know what is in your food.

Layer 3

Psychology, Motivations and Expectations

How you think about the foods you eat, and how they make you feel.

Layer 4

Exercise, Illness and Injury recovery

No more guessing ... Make food choices to bolster your immune system for best recovery and protection.

Layer 5

Fuel Fat Loss, Muscle and Performance

Getting you started on targeting your nutrition to best support whatever your current goal is.

Layer 6

Awareness and Avoidance

The key considerations to enable you to choose supplements that actually enhance your progress and help you avoid wasting money.

Smart Layers Intro

Course Content

  • 1

    INTRODUCTION AND DEFINITIONS

    • Smart Layers Intro

    • How to use this site

    • Why we created this course

    • Meet the CSO
  • 2

    EAT SMART

    • Layer 1 - What is a Diet

    • Layer 1 - Eating Awareness

    • Layer 1 - What is Most Important
  • 3

    BETTER HEALTH

    • Layer 2 - Nutrients and water

    • Layer 2 - The Power of Colour

    • Layer 2 - Protein
  • 4

    BETTER MINDSET

    • Layer 3 - Calories

    • Layer 3 - Alcohol
  • 5

    BETTER RECOVERY

    • Layer 4 - Carbs 1

    • Layer 4 - Carbs 2

    • Layer 4 - Healthy Fats
  • 6

    BETTER PERFORMANCE

    • Layer 5 - Carbs or Fats

    • Layer 5 - Being Plant Based
  • 7

    SUPPLEMENT SMART

    • Layer 6 - Protein Supplementation
  • 8

    SUMMARY

    • Summary
  • 9

    COURSE QUIZ

    • Nutrition Mini Course Quiz

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

SUBSCRIBE NOW!

Subscribers get our most exclusive and extensive knowledge!

Our low subscription of just £12 per month offers full access to all Knowledge Layers, weekly research updates, the complete back catalogue, meal ideas course and access to video answers to member questions. Research is not static, so the topics covered each week, build on and reinforce the information in the courses, so you stay up to date, avoid the fads and keep improving. Members will also receive exclusive discounts on upcoming seminars and future Elite courses.
MORE INFO

Our most common questions:

  • Who are these courses for?

    Anyone with an interest in health, recovery and performance for any goal. For example: coaches who work with the players and teams; trainers who work with general population; injured athletes in any stage of recovery; caterers who provide food for teams and players.

  • Is the free course totally free?

    Yes! Sign up today, and enjoy free access to our brilliant beginner level course! :)

  • What's the catch?

    There is no catch! Enjoy the course with our compliments! Of course we would appreciate if you recommend Protein and Colour to family, friends and colleagues: that would help us spread the word! :)

  • What do the premium courses offer that this one doesn't?

    We have three levels of premium courses: Pillars, Performance and Elite. Each level progressively builds you foundation of knowledge until you acquire the understanding that you desire.

  • Can I unsubscribe from the monthly membership at any time?

    Absolutely, when you subscribe, we'll send you a receipt email with a link to a page where you can manage your subscription. You can unsubscribe at any time quickly and easily.

  • How will I be billed?

    You only need to enter your payment information once, and then we'll automatically bill you on the same date you signed up. For example, if you choose the monthly subscription and purchase on April 30, we'll bill you May 30 for your next month.

  • When will I get my new content?

    We will provide you with weekly updates directly within each Layer Course. Each chapter heading will direct you to the topics you're looking for and each topic will be dated, so you know what is new. No searching required.

  • Can I get online coaching?

    Direct coaching is obviously the best way of tailoring everything to the individual. However, it is suggested that everyone works their way through the information provided here first. From there you can arrange for a 1hr consultation call or apply for direct online coaching.

OUR COURSES WORK!

Here's the proof!

“Protein and Colour courses have taught me the value of consistency and quality food choices, whilst keeping in the foods I enjoy. At no point have I felt I was “on a diet” - As a result I’ve lost 30lbs within 12 months and most importantly - I know with my new knowledge, it’s sustainable long term!”

Bobby McKeown | Motion Media Productions

“Protein and Colour courses have taught me so much about food and nutrition, and I highly recommend them. The wealth of knowledge on nutrition/relationships with food/ mindset is powerful. I’ve struggled with food and undereating for many many years. I am eating so much food now, as well as new foods. Not only has it benefited me but also my family!”

Julie McElduff

“Working with Protein and Colour courses has been such an invaluable experience. I have learned so much about food & nutrition & how to fuel for performance, way surpassing any expectations. Small, guided, subtle & gradual changes helped me understand what works best for me & what I can now sustain for long term health & fitness. Amazing journey!”

Maureen McLarnon

Check out our other courses!

Our free course is only the start of your journey to feeling, recovering and performing better!