tired woman exercising

Feeling tired? How to improve your sleep and recovery

We all know we feel better after a good night’s sleep.  But as athletes, while we are often highly committed to our training sessions and love to tick those completion boxes, the reality is that we don’t always prioritize our recovery in the same way.

girl with mixed fruits in a bowl

Easy Healthy Snacks

A lot of nutrition advice will focus on the big stuff like the macros of protein, carbohydrates, and fat, or what makes the perfect post training breakfast.  If you are on a decent training program and expending plenty of energy each day, you will likely need snacks between your meals too.  Snacks can go either way… they are often where discretionary or ‘treat’ foods start to sneak in, which can add empty calories without extra nutrients. Or we can look at snacks as a chance to really amp up our nutrition and to get extra goodies in every day.

mixed vegetable salad in a bowl

What to eat for a healthy lunch?

Healthy and filling lunches are simply gold in the middle of your day.  They can sustain you for a busy afternoon of work and prep you for an afternoon training session.  A healthy and balanced lunch will ensure you don’t get to the end the day feeling depleted and heading for snacks before dinner.  Tucking into a lunch that is full of both flavour and nutrients will have you feeling satisfied and ready to tackle the afternoon.

meal plan list

Meal Planning for Peak Performance

Some days it can be enough to get through training, work, and family commitments.  We may all be aiming to eat a nutritious diet to make sure we are hitting peak performance.  However, come 5pm you might find yourself in a mad rush through the supermarket it can be hard to be inspired, let alone healthy.  Meal planning and some prep work can go a long way to avoiding this trap, and it doesn’t need to be complicated, insta-worthy or even take a lot of time.  Here are our best tips for meal planning to make sure you have nutritious meals ready to go in a flash.

cyclist

How do I fuel for Ironman triathlon?

The first month of any Ironman training program can be very intense and a bit of a shock to the system! Along with managing new training routines, you will be asking how do I fuel for Ironman? Coaches will often set long slow rides with the aim of building an aerobic base, so this is the perfect time to start learning how to fuel yourself so you can achieve peak performance.

man running

Ironman Nutrition Plan – how to fuel in training

Have you made the big step of entering your first Ironman, and started thinking, what next?! Or, you may already have an Ironman event or a few under your belt, but you haven’t had the perfect race yet that you know you’re capable of. It’s natural to enter a race and start training enthusiastically, before you realise quickly that you will need a lot of nutrition to fuel it all! Enter our Ironman Nutrition Plan with the essential steps you need to fuel for training; from electrolytes to carbohydrates we have it all covered here.

soccer player kicking ball

What are the signs of dehydration in kids?

It is important to know the signs of dehydration in kids and to respond quickly when your child has these symptoms. In this article we will explain the signs of dehydration you need to be aware of, plus one simple trick to check for dehydration yourself. We will also look at the best ways to rehydrate children and teens, depending on the severity and cause of dehydration.

man exercising

The best way to rehydrate

CSIRO recommends we eat two serves of fruit on a daily basis, but a whopping 93% of Australians are not meeting the daily target. There are plenty of people who quite simply don’t eat enough fruit. There are also many people who avoid fruit because it’s high in sugar. Fruit contains fructose, fructose is sugar, and we should all be avoiding too much sugar. Right?? Well, not exactly. Let’s take a look at sugar, and when to avoid it.

sugar in glass

Which sugars are good for you?

CSIRO recommends we eat two serves of fruit on a daily basis, but a whopping 93% of Australians are not meeting the daily target. There are plenty of people who quite simply don’t eat enough fruit. There are also many people who avoid fruit because it’s high in sugar. Fruit contains fructose, fructose is sugar, and we should all be avoiding too much sugar. Right?? Well, not exactly. Let’s take a look at sugar, and when to avoid it.

protein

What is the best type of protein?

One of the most common questions we are asked is ‘what is the best type of protein’? Protein is available in a number of food sources and you will find a variety of protein supplements to choose from on the market. This week we delve into some of the science so you can understand which is the the right one for you.

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