http://www.performancenutritioncollective.com.au/

Performance Nutrition Collective, Berry (2025)

14/08/2025

Can young athletes thrive on a vegetarian diet? 🌱

Absolutely, but it takes smart planning. While vegetarian diets can fuel growth and performance, they also come with unique challenges for youth athletes.

🏃‍♂️ High-Intensity Performance Risk
Low-carb vegetarian diets may downregulate carbohydrate metabolism, compromising performance during intense training (Burke, 2015; Thomas et al., 2016). Prioritise grains, legumes, and starchy veg for fuel.

⚠️ Higher Risk of RED-S
Vegetarian athletes may be more prone to Relative Energy Deficiency in Sport (RED-S) due to low energy-dense, high-fibre food choices paired with high training loads. This can reduce energy availability, disrupting s*x hormones (like estrogen and testosterone) and impairing reproductive and bone health.

🧠 Omega-3 Imbalance
Plant-based diets are often high in omega-6s but low in omega-3s. Add flax, chia, walnuts or consider a DHA-rich algae supplement (Geppert et al., 2005) to support cognition and recovery.

🩸 Watch out for these nutrients as vegetarian diets may lack:
• Iron
• Zinc
• B12
• Vitamin D
• Calcium
• Iodine

While they shine in potassium, folate, and antioxidant-rich vitamins (A, C, E, K), filling key gaps is essential , especially during growth spurts. Bloodwork helps guide supplementation.

🥦 Bottom line? Vegetarian diets can support athletic growth but require intentional fuelling and nutrient monitoring.

📌 Save this for your plant-based athlete checklist!

11/08/2025

Before protein powders and sports supplements, there was chocolate milk, and it's still a GOAT for refuelling 💪

Here’s a quick, clean, and kid-approved version you can make at home:

DIY Chocolate Milk Recipe
🥛200 mL milk (cow’s or plant-based alt)
🍫1 Tbsp (7 g) unsweetened cocoa powder
🍯 1 tsp honey or maple syrup
🧂 Pinch of salt (for electrolytes)

👉 How to make it:
1️⃣Whisk cocoa + salt into a few tablespoons of milk to form a smooth paste
2️⃣Stir in the rest of the milk + honey
3️⃣Serve chilled or gently warmed

Why it works:
✅ Carbs + protein combo = ideal recovery
✅ Calcium, potassium, and electrolytes
✅ Budget-friendly + gut-friendly

Perfect for young athletes after sport or as a nourishing afternoon boost.

Hit SAVE on this post and share with your training buddy.

04/08/2025

Choc-Berry Crush Smoothie Bowl 🍓

Refuel never looked this fun 💪
A high-protein, energy-boosting smoothie bowl teens will actually be excited to eat.
Perfect after training, school or gym, or just being awesome all day.

What You Need:
1 frozen banana 🍌
½ cup frozen strawberries or mixed berries 🍓🫐
½ cup Greek yoghurt or vanilla protein yoghurt 🥣
½ scoop chocolate or vanilla protein powder (optional but delicious) 🍫
1 tbsp peanut butter or almond butter 🥜
Splash of milk of choice (oat, almond, dairy) 🥛

Topping Party (do your thing):
Fresh strawberries 🍓
Dark choc chips or cacao nibs 🍫
Granola
Drizzle of nut butter
Coconut flakes 🥥
Crushed freeze-dried raspberries 💗
A sprinkle of fun (aka h**p seeds, crushed pretzels, even a few mini marshmallows 👀)

✅ Why it fuels like a boss:
Carbs + protein = recovery win 🏆
Berries = antioxidant boost 💥
Yoghurt = gut & muscle love
Nut butter = happy hormones + staying power
Chocolate = joy. Always joy.

Hit SAVE on this one and share with your training buddy 👯‍♂️

28/07/2025

Struggling with low iron? Do you also have allergies or gut issues? 🤧

They might be more connected than you think. 🧬

Athletes with hay fever, asthma, eczema, or frequent sinus issues often struggle with low iron that doesn’t improve, even with supplements or infusions.

But sometimes the problem isn’t how much iron you’re giving… It’s whether the body can use it.

🚧 Inflammation blocks iron. When the immune system is inflamed from gut issues, allergies, or immune stress, the body increases a hormone called hepcidin.

🛑 Hepcidin = “NO ENTRY” signs for iron
It blocks absorption in the gut and stops your body from releasing stored iron.
So giving more iron at the wrong time?
➡️ Doesn’t fix the root problem
➡️ Can actually make inflammation worse

Fix the system. Don’t just patch the symptoms.🧩 Before jumping into infusions or high-dose iron, ask: Is the immune system inflamed? Are there nutrient gaps (think low B12, folate, or vitamin A) Is the gut-lung axis out of balance?

What can we do to support iron use and absorption in the body?
🦠Calm the immune system - Gut-lung probiotics support Th1/Th2 balance
Helps to reduce IgE, allergic reactivity, and chronic inflammation

🤯 Support histamine + gut sensitivity - Quercetin + Vitamin C help stabilise mast cells
May ease hay fever, bloating, skin flares - even period pain

💪🏼 Rebuild nutrient foundations - Vitamin A helps unlock iron at the cellular level, B12 + folate are essential for red blood cell formation
Without these, iron won't work - no matter how much you give

🫐 Anti-inflammatory nutrition - Omega-3s, turmeric, berries, leafy greens
Swap packaged snacks for real, nutrient-dense options that support recovery and immune balance

Bottom Line.... Iron isn’t a quick fix.
If inflammation is high and nutrient foundations are shaky, the body simply won’t let iron in.
✨ Lower inflammation
✨ Replete nutrient cofactors
✨ THEN add iron if still needed - with a system that’s primed to absorb it

If you're looking for support, send me a DM today.

24/07/2025

Are you suffering from central fatigue? 🧠 When the brain burns out before the body....

Athletes push hard, but sometimes, too hard for too long.
When training load exceeds recovery, central fatigue can hit.
It’s not just muscle tiredness, it’s the brain and nervous system saying:
🛑 “I’m done.”

Signs of Central Fatigue:
🧠 Brain fog
😴 Fatigue that doesn’t go away with rest
😐 Loss of motivation or enjoyment
😠 Mood swings, low tolerance
🚫 Slumping performance
🛌 Poor sleep or “tired but wired”

🔥 What’s Going On?
Chronic stress =
🔹 Depleted neurotransmitters
🔹 Altered cortisol and circadian rhythm
🔹 Central nervous system overload
🔹 Inflammation + poor recovery

What Helps?
✅ Pull back training- rest is part of the plan
✅ Fuel the system - especially carbs for nervous system support
✅ Rebuild neurotransmitters - protein, omega-3s, B vitamins
✅ Prioritise deep sleep:
💤 Magnesium glycinate before bed may boost sleep quality
🍒 Tart cherry extract or juice can support melatonin + reduce inflammation
✅ Support adrenals - magnesium, electrolytes, adaptogens
✅ Ease back into load once energy returns

You can’t push through central fatigue.

You have to listen, reset, and rebuild.

Train smart. Recover smarter.

Ever suffered from central fatigue? You definitely aren't alone - it's a common theme I see in my clinic weekly 😢

17/07/2025

Power Pasta Bowl 🍝💥
Because honestly, who doesn't love pasta?

This one’s for hungry athletes who need real fuel that hits every time.
Easy to make. Easy to love. Hard to beat.
Because fuelling doesn’t need to be complicated.

What You’ll Need (1 serve or double it for leftovers):
1 cup cooked pasta (penne, spirals, shells — you do you) 🍝
½ cup grilled or shredded chicken (or tofu/tempeh for plant-based) 🍗
1 big handful baby spinach or rocket 🌱
½ cup cherry tomatoes, halved 🍅
2 tbsp pesto (classic or dairy-free) 🌿
1 tbsp olive oil or drizzle of lemon juice 🍋
Optional: a sprinkle of feta, parmesan, or nutritional yeast 🧀
Salt + pepper to taste

🥗 Build Your Bowl
1. Cook your pasta and drain.
2. Stir through pesto and olive oil while warm.
3. Add chicken/tofu, greens, and tomatoes.
4. Top with cheese, lemon, or whatever makes it extra.
5. Eat. Smile. Refuel complete.

✅ Why It Fuels Like a Legend:
Pasta = carb energy for brain & muscle
Chicken/tofu = lean protein to recover strong
Pesto & olive oil = healthy fats + flavour
Bonus antioxidants from greens + tomatoes 🌈

Hit SAVE on this recipe and tag me in your creations. I'd love to see them. Feel free to share with your training buddy 🍝

15/07/2025

Performance Nutrition starts with real food 🍽️💥 Food first and supplements only once the basics are nailed down...

In sports nutrition, it’s easy to fall into a reductionist mindset, where everything comes down to grams, macros, and numbers. 🔢

But I often remind my patients:
You’re eating whole foods, not isolated nutrients.
Yes, precision matters.
Yes, hitting targets can support performance.

But when the focus on numbers outweighs food quality, things start to unravel, digestion, energy, mood, recovery, general health.

⚠️ I’ve seen it happen many times: in the pursuit of “perfect” macros, athletes skip meals, rely too heavily on powders, or forget to enjoy eating altogether.

🍽️ Here’s what I recommend instead:
✔️ Prioritise real, minimally processed foods
✔️ Build meals with performance in mind, not perfection
✔️ Use the numbers as a guide, not a rulebook
✔️ Bring in supplements as the icing on the cake, not the foundation

Because good nutrition isn’t just about math , it’s about giving your body the tools it needs to perform, recover, and stay resilient.
Food first. 🥦🍚🍗

Supplements? Only once the basics are nailed down.

Who's fallen into the trap of supplementation and failing to remember real food? Let me know in the comments below (you're definitely not alone)

10/07/2025

Real Food vs. Sports Gels, Can Whole Foods Fuel Endurance Just as Well? 🍌🍯

Yes! 💪 Research (Naderi et al., 2023) shows that whole foods like bananas, honey, and raisins can support endurance performance just as effectively as commercial sports gels and drinks, especially for long-duration exercise.

But here’s the catch👇

🥴 Whole foods can cause more digestive issues (hello, fibre & fructose),
🍬 They’re harder to consume in large amounts (think 60–90g carbs/hour)
⚡️They vary in glycemic response and absorption speed compared to gels.

So… when should you use what?

✅ Whole foods may work best if:
• You tolerate them well
• You prefer natural, unprocessed options
• Your session/race is under 60–90 mins or not at max effort

✅ Stick with gels/sports drinks if:
• You need precise carb dosing (especially over 60g/hr)
• You’re racing hard or long
• You’re prone to GI upset

🚨 Bottom line:
Whole foods can totally work, but always test them during training, not on race day. Start slow, train your gut, and find what fuels you best 🔥

08/07/2025

Athlete-Style Rice Pudding (Winter Warmer) 🍚🔥

It’s really gotten cold out… so here’s a warm, carb-rich hug in a bowl perfect for recovery, comfort, and winter training fuel. Ready in minutes, endlessly customisable, and seriously satisfying.

🧾 Ingredients (Serves 2–3):
1 cup cooked white rice (jasmine or arborio works great)
1½ cups milk (or almond/oat milk for dairy-free)
½ cup Greek yogurt (for creaminess & protein)
1 tbsp honey or maple syrup (adjust to taste)
½ tsp cinnamon
¼ tsp vanilla extract
Pinch of salt

💪 Optional performance add-ins:
1 scoop vanilla protein powder (great post-training)
1 tbsp chia seeds (extra fibre & omega-3s.. … better in recovery — fibre overload for racing/training)
½ banana, sliced or mashed (for natural sweetness & extra carbs)
Top with berries, steamed apple, or toasted nuts for crunch

🥣 Instructions:
In a saucepan over medium heat, combine cooked rice and milk. Stir gently and bring to a simmer.
Add cinnamon, vanilla, and salt. Cook for 5–10 minutes, stirring often, until thickened and creamy.
Stir in yogurt and sweetener. If using protein powder, mix with a bit of milk first, then stir it in.
Adjust texture with more milk if needed.
Serve warm with your favourite toppings!

🚴‍♀️ Why Athletes Love It:
High in carbs for glycogen replenishment
Easy on the stomach = great pre- or post-training
Warm, comforting & endlessly customisable
Contains protein + carbs = ideal recovery combo

📝 Meal prep tip: Make a big batch and store in the fridge. Warm up with a splash of milk for quick, cozy fuelling on busy days.

02/07/2025

I'll admit, even as a sports nutritionist, I get caught out sometimes...

Recently, my 13-year-old had been sick on and off for nearly 4 weeks, recovering, training, then back to coughing and looking pale. She just didn’t seem like herself. 😞

I suspected it might be more than just a lingering bug so we did a simple check: her weight, body comp, and a 1-day food log. And what I found confirmed my hunch:

⚡️ She was eating just 4g of carbs per kg of body weight (52kg, 19% body fat).
⚡️ Her calculated fat-free mass was 42kg, suggesting low carbohydrate availability.

📉 At this point in her training schedule, I want her at a minimum of 5g/kg - especially to support performance, recovery, and immune health.

That’s a big deal. Low CHO availability = less energy for immune function, recovery, mood, and performance.

So we acted fast.
👉 I helped her rebuild her plate, increase her portions, and bring more carbs into her meals and snacks — the right carbs, at the right time.
💥 And within just 2 days, she was already looking and feeling better — more colour in her face, more energy, and not nearly as fatigued.

🧪 And to her absolute delight ( eye roll), she's off to get some biochemistry done so we can check her nutritional status.

📊 Stay tuned for those results.

Moral of the story?
Even if you “eat healthy,” you might be under-fuelling for your activity level , especially if you're a young athlete (or raising one!). If something feels off, start by checking the basics:
✅ Enough carbs
✅ Enough total energy
✅ Enough rest
Fuel first. Always. 🔁

30/06/2025

Chocolate Chip PB Energy Balls (and yes, they are even fussy eater-approved!) You'll want to hit SAVE on this recipe 🍫

🧾 Ingredients (makes ~12 balls):
1 cup rolled oats
½ cup natural peanut butter (or almond butter)
¼ cup honey or maple syrup
2 tbsp chia seeds or ground flaxseeds (hello, fiber & omega-3s!)
1 tbsp cocoa powder (optional, for chocolatey vibe)
¼ cup mini dark chocolate chips 🍫
1–2 tbsp milk or plant milk, if needed to mix
Optional: 1–2 tbsp shredded coconut or crushed freeze-dried berries for a fun twist

🥣 Instructions:
In a bowl, mix oats, peanut butter, honey, chia seeds, cocoa powder, and chocolate chips until well combined. Add milk if the mixture is too dry.
Roll into balls (about 1 tbsp each).
Pop in the fridge for 20–30 mins to firm up.
Store in an airtight container in the fridge for up to 1 week (or freeze for later!).

✅ Why Teens Love Them:
Taste like a snack, fuel like a pro
Naturally sweet, no added junk
Easy to make (and customise!)
Great on-the-go energy boost

✨ Swap Ideas:
No peanut butter? Use sunflower seed butter for school-safe snacks.
Add crushed pretzels for a sweet-salty twist.
Stir in protein powder to make them training friendly.

23/06/2025

“Mum, I’ve got this.” 🥗

I get asked all the time what my kids eat… and the truth is, I have some very busy athletes in my house.

Over the years, I’ve taught them the basics when it comes to food prep, and now? They build their own meals like pros.

Meet my teen’s favourite lunch bowl... She threw this together on her own, and I have to say, nailed it.
🍜 Japanese soba noodles (cooked & cooled = gut health win)
🥬 A mix of colourful veg
🥄 Her own dressing
⚫ Black sesame seeds
🍗 A solid piece of protein

✅ Quick. Balanced. Delicious.

This is what fuelling for performance looks like at home. Not perfect, but consistent and made with intention.

Here’s the simple formula I always remind them:
✔️ 3 veggie colours
✔️ Some good fats
✔️ Of course, carbs
✔️ And protein—don’t forget it! ( not pictured as it is stored in her thermo)

💡 Parents: It starts with education. Keep meals simple, colourful, and consistent, your kids will surprise you when you let them lead.

Performance Nutrition Collective

14/08/2025

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04/08/2025

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