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As long as your plant based or vegan diet is high in protein, it can be just as effective for muscle gain and recovery as a mixed diet. The key factor is that you need to eat enough plant protein overall spread out regularly throughout each meal to achieve at least 1.6g.kg.
Read MoreOver the past month I have used Supersapiens continuous glucose monitor to learn what happens to my blood glucose levels so I can better advise my athletes using it. While running a busy sports nutrition clinic, I train an average 14h of cycling, 300km a week. Here’s what I learned and the nutrition tips I recommend for anyone starting to use Supersapiens.
Read MoreMany people who believe they have issues with gluten or wheat products self-diagnose and start a gluten free diet without having being first tested for coeliac disease. Before you cut gluten out of your life, if you believe gluten is a problem for you, go get tested properly for coeliac disease.
Read MoreWant to improve your health and boost your gut microbiome? Eat more plants! People who eat over 30 plants a week have greater gut microbiome diversity than those who only eat 10 a week. Stuck for ideas on what plants to eat? Here’s over 30 fruits, vegetables, grains, beans, nuts and seeds to get you started!
Read MorePeriodically tracking your food intake can be a useful way to identify areas where there is room for improvement in your daily habitual diet. Cronometer and MyFitnessPal are two of the most popular apps to track your food intake. In this blog post I review what I like and dislike about them both!
Read MoreWhile most people know they should cut back on their salt intake, understanding what to look for can cause some confusion. Is a food label high or low in salt and how does sodium convert to salt?
Read MoreWhether the nutrition label happens to be something you regularly look at (or generally ignore) there’s bound to be at least one time when you look at all those numbers or nutrition claims and think what the heck does that mean? This list is to help you through that moment and understand those food nutrition labels.
Read MoreAre you underestimating your portion sizes? Most people do. In my experience as an advanced sports dietitian, the average person underestimates what they eat each day by 500-1000kcal! Take the piece of bread I ate for breakfast yesterday...
Read MoreWith little individually wrapped chocolates it's easy to eat them mindlessly not paying attention to how quickly they add up over time. It’s far better to incorporate a piece or two or one individual chocolate on daily basis as part of your every day nutrition plan, rather than to eat the whole block in one day on top of your normal food intake.
Read MoreIn recent years I've seen a huge rise in the number of people choosing to adopt plant based diets. A common concern for people transitioning into a plant based lifestyle is how to ensure you get enough protein from plants. This post shares some of the best plant based sources of protein when following a plant based, vegetarian or vegan diet.
Read MoreIf you don't like meat or prefer to follow a plant based or vegetarian diet, getting enough iron from plant based sources can be difficult to achieve. Difficult, but not impossible. With some careful planning it is possible for vegetarians to use plant based foods to achieve their iron needs.
Read MoreThe average person is estimated to eat around 6,000 calories on Christmas day. Eating or drinking an extra 500 calories per day in the run up to Christmas means that some people find themselves with a few unwanted kilos by the time New Year’s Day arrives.
Read MoreWhat does a mars bar and protein bar have in common? Both are small volume weighing around 50g a serve and on average provide 200-250kcal.
Read MoreHow hungry and full are you before, during and after meals? Often I see peoples delaying eating to the point that their hunger levels drop to a ZERO. Leaving them so hungry they'll eat anything and everything and end up at a TEN where they are painfully full and feeling sick.
Read MoreLow carb it may be, but every gram of alcohol in your wine provides 7 calories. Meaning if you drink a bottle of wine on the regular you’re adding an extra 500kcal to your energy intake. Thats the same as 100g or chocolate or 2kg broccoli.
Read MoreDo you use cheese as a source of protein? While a standard serve of cheese is approximately 30g, to get at least 20g of protein you need to eat over 80g providing more than 300kcal in energy.
Read MoreDay one or one day? There's no perfect time to start. You don't have to be 'doing it perfectly' right from the get go. You just have to start.
Read MoreWhether due to a dairy intolerance, cows milk allergy or personal choice to follow a vegetarian or vegan lifestyle, getting enough calcium from plant based sources alone can be difficult to achieve. Difficult, but not impossible.
With some careful planning it is possible for vegetarians to use plant based sources of calcium to achieve their calcium needs.
Read MoreYou don't have to be an elite or professional athlete to benefit from nutrition support and advice. Here's 10 reasons why you should see a Sports Dietitian to get the most out of your cycling and triathlon training.
Read MoreHow many things are you currently trying to overhaul in your life?
Maybe it’s getting more sleep, stretching, strength, exercise or nutrition habits you want to work on. How many are you trying to change all at once?
All too often I see people trying to make too many changes at the same time and not being able to stick with them in the long term when life gets crazy.
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