http://www.highperformancenutrition.com.au/

High Performance Nutrition Australia, Kensington (2025)

04/01/2024

A great summary about Protein Consumption and Absorption from Here are the main takeaways from a groundbreaking new protein study:

1️⃣ In young men, ingestion of a large amount of protein (100 g) after exercise lead to a greater muscle building response compared to ingestion of a smaller amount of protein (25 g).

Previous studies suggested the human body has a limited capacity to use the amino acids from protein to build muscle. Eat more than 20 or 30 g of protein in a sitting and the rest of your protein will go to waste. Based on this and other studies we’ve been told to spread our protein intake at regular meals throughout the day instead of eating really large quantities of protein in a single sitting.

2️⃣ Most of the protein consumed was not wasted (

09/09/2023

A rollercoaster of a year with but a great group of men to work with.

Couldn’t have done it without my and incredibly dedicated network of caterers

05/04/2022

ARE YOU HAVING TOO MUCH PROTEIN? 🥩

No doubt, protein is a good thing. It’s the building block of our muscles, bones, and other tissues, and getting enough of the nutrient essential for health.

But is it possible to get too much of a good thing? The answer, of course, is yes. Too much of anything can be harmful - even drinking too much water can be fatal (although that’s an extreme situation that you probably shouldn’t worry about).

Whether you’re loading up on protein as part of a strength-building routine, a low-carb diet (gotta get those calories from somewhere!), or just because you really love beef and want to eat it at every meal, it’s important that you don’t overdo it.

Another potential side effect of eating too much protein a lack of fibre (an indigestible compound found in plants), which could happen if you’re eating so much protein that you don’t eat enough whole-food carbohydrates like fruits, vegetables, whole grains, and legumes.

The Dietary Guidelines for Australians recommend about 30-35 grams of fibre per day for women and men, in order to aid digestion and prevent diarrhea and constipation, as well as to improve overall gut health and lower your risk of chronic conditions like type 2 diabetes and heart disease.

TIP: If you’re wondering whether you’re consuming too much protein, times your body weight by 1.2-1.6g and that’s the ideal amount your should aim for.

Then enter your intake from a typical day or two into a food tracking app such as MyFitnessPal and you can quickly gauge whether you’re on the right track or if you need a bit of an overhaul.

05/02/2022

LOW HANGING FRUIT FOR WEIGHT LOSS!

9 times out of 10 these low hanging fruits would single handedly bring about weight loss if they were reduced or removed in some capacity. Focusing on these areas during periods of weight loss can bring about positive changing without heavily investing in diets pills and potions or spending an hours exercising to then just consume higher calorie foods with a low nutrient density.

It’s all too tempting to look at those shiny apples on top of the tree. Like which exercise class you should be doing or which exotic sounding powder needs to go in your smoothie. These distractions with only delay progress and may leave you feeling unmotivated and confused.

Working with dietitians to identify the biggest windows of opportunity for improving the food quality of your intake can be the first step reducing your calorie intake and achieving sustainable weight loss.

This may not be only solution to your success but it’s always a good place to start!

14/01/2022

NEW YEAR RESOLUTIONS!

2 weeks into the New Year! Still sticking to your Restrictive Fad Diet!?

If your diet of choice consists of no carbs, no sugar, no dairy, no meat, no fish, nothing but kale dust & alkaline water and a whole bunch or horrible tasting supplements then it is 100% destined for failure - unless your goal is to be Tired, Hungry, Miserable & Unhealthy.

So here’s a new ‘75 day challenge
to adhere to. Trying to stay clear of:
- Following an influencers “Eat almost nothing for a month challenge”.
- Anything a celebrity promotes.
- Any fad which involves demonising & completely removing an entire food group or macronutrient from your diet.
- Any diet which lists food you CAN ONLY eat or foods you CAN NEVER eat

For any diet to be successful, CONSISTENCY is key. If you’re miserable doing it, you will not last long.

You might be able to force yourself to stick with it for a while, but ultimately things unravel, like all restrictive diets do. None of them are a sustainable, support a healthy lifestyle or a healthy relationship with food.

When someone starts on their weight loss journey, the perception of “going on a diet” is often very negative from the beginning, in which its viewed as a form of punishment for letting yourself become unhealthy or overweight.

Starting with this negative mindset of “punishment” is an immediate obstacle you need to overcome to be successful. Rather than thinking about much you can cut out from your diet & how restrictive you can be to punish your body, consider what you need to do to have a positive impact on your body - how you can nourish it & what you can ADD to your diet to improve it.

Use this INCLUSIVE approach - add fruits, vegetables, & quality proteins, to replace less nutritious foods instead of trying to restrict & EXCLUDE everything.

Fat loss requires a calorie deficit, but it also requires you to be in a deficit consistently over a period of time. To stick at something consistently for a period of time you have to enjoy it so learning a little about energy balance, basic nutrition, how your favourite foods CAN fit into your diet each day will help you be a lot more successful.

08/12/2021

A calorie is a measure of energy. This is why saying a doughnut ‘has’ 225kcal is probably misleading. It doesn’t ‘have’ calories, it has substrates (mainly carbs & fats) which following digestion & assimilation can be utilised to produce energy. The amount of energy produced is about 945 kilojoules or 225 kilocalories. This is why we say a doughnut ‘has’ 225kcal.

The same equation applies to the salmon. Once it’s proteins & fats have been digested & assimilated they can also produce around 945 kilojoules or 225 kilocalories.

However, this doesn’t tell you anything about the other vastly different aspects of these foods.  As an example, you could spend $20,000+ getting a degree in your chosen subject to further your career & future earning potential. Or you could spend $20,000+ on a watch. These purchases are similar only in the effect they have on your immediate bank balance. Outside of that they’re pretty different. But to argue ‘a dollar is not a dollar’ in this context would clearly only be in a poetic, philosophical sense rather than a factual statement.

When it comes to body composition, performance & health there’s a lot of nutrition & lifestyle components that matter. ONE aspect is that overall body mass is determined by energy usage versus energy storage. Whether that’s in a 100kg fit rugby player or a 100kg sedentary, obese individual, we know that energy balance (energy usage vs energy storage) has resulted in the current weight of both of them. However, a huge number of other factors (nutritional/lifestyle) have steered the direction of their health & body composition within this.

When working with my clients I like to move away from the ‘can I eat 1200kcal of skittles and still lose weight’ debate, because if the answer is ‘theoretically yes, but practically no’, then really the answer is ‘no.’

However, recognising that bodyweight change is ultimately dependant on energy balance rather than specific foods being ‘fattening’ better places you to make decisions about where, & in what quantity, one might include skittles in a weight loss diet, rather than arbitrarily excluding them entirely - this is useful!

✌🏻🍵peas

13/11/2021

SWEAT 💦💦

With summer almost upon us let talk sweat and thermoregulation!

Sweat’s main function is heat regulation. Makes sense. As the water evaporates on hot days, the surface of the skin cools 🥵

But what’s in it?💦
Sweat is mainly water but you also lose electrolytes in the form of sodium, chloride, potassium, magnesium & calcium.

Sodium & Chloride are the most abundant losses & alongside Potassium are responsible for regulating fluid balance.

Magnesium & Calcium are essential for optimal muscle function & energy metabolism.

One of the major deficiencies that I see in the diet of most people is calcium, incredibly important for muscle metabolism and one (not the main one) of the reasons people may cramp due to its role in muscle metabolism and function.

So the next time you grab a sports drink check to see whether your hydration strategy meets the gold standard recommendations by the AIS:

> Typical sodium concentrations range from ~20-40 mmol/L (~46-92 mg/100 ml).

- Lower sodium concentrations increase palatability and therefor usually promote greater fluid intake.

- Higher sodium concentrations target the replacement of sweat electrolyte losses, with greater effects on fluid absorption/retention and thus may be more effective in recovery after exercise.

> Other electrolytes (e.g. magnesium, potassium and calcium) may be included in sports drinks. Current evidence indicates that magnesium losses during exercise can be met by dietary means and it is unlikely that additional magnesium intake via sports drinks will enhance hydration goals or reduce cramping.

of image by .o

05/11/2021

PORTION SIZE MATTERS

Weight loss vs. Maintenance vs. Muscle gain meal ideas! 💪 *Swipe to see lunch, dinner & snack idea*⁠⁠ what’s your current goal?
⁠⁠
While no one meal will make or break your goals, your meals and snacks for the day all together add up to how to achieve them.
⁠⁠
Things like portion size and type of food can make a big difference when you have a specific goal in mind like weight loss, maintenance or muscle gain. There are so many simple adjustments you can make to a meal that can really add up when it comes to getting the results you want with healthy eating. That’s why I wanted to share a few examples of how these simple changes can add up to big results. ⁠⁠
⁠⁠

27/09/2021

Improving your health! There are many different ways to achieve the same result.

Intermittent fasting, keto, macros, whatever…. For each type of diet to be effective at helping you lose weight, they have to put you into a caloric deficit.

It’s true that one method may be easier to follow for whatever reason. Whether it’s aligning on what you believe is right, helping you with hunger management or just because it restricts foods you have trouble with, the caloric deficit (eating fewer calories than you burn) is how it works.

・・・

30/08/2021

☝🏽 this is important!

My approach to the whole issue of calories vs wholefoods is that you can’t have one without the other.

We need to build our diet out of whole foods first, but if we don’t manage our energy intake, we won’t achieve our weight loss goals.

Calorie counting and creating an energy deficit is the most proven and only way to lose weight, but if you don’t choose good quality foods, you’ll become malnourished and deficient. You need to find the balance between the two.

My recommendation

Build your diet primarily out of whole, fresh, minimally processed foods and if you’re looking at losing weight, know what YOUR energy needs are and keep track of how much food you’re consuming each day. Remember, different stress and exercise levels each day require alterations to your base nutrition plan, it’s not one size fits all!

Repost

27/07/2021

Nutrition Coach | James Kuhn]
・・・
𝘛𝘩𝘪𝘯𝘬𝘪𝘯𝘨 𝘢𝘣𝘰𝘶𝘵 𝘗𝘙𝘖𝘛𝘌𝘐𝘕 𝘌𝘍𝘍𝘐𝘊𝘐𝘌𝘕𝘊𝘠...⁣⁠
⁣⁠
I'm sure you've all had the point that protein is important bashed into your skulls. It's part of the reason we have muesli bars and other snacks now claiming "high in protein" despite delivering underwhelming amounts.⁣⁠
⁣⁠
⁣𝘉𝘶𝘵 𝘸𝘩𝘢𝘵 𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 𝘮𝘢𝘬𝘦𝘴 𝘢 𝘨𝘰𝘰𝘥 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘴𝘰𝘶𝘳𝘤𝘦 𝘧𝘰𝘳 𝘣𝘰𝘥𝘺 𝘤𝘰𝘮𝘱𝘰𝘴𝘪𝘵𝘪𝘰𝘯 𝘨𝘰𝘢𝘭𝘴? ⁣⁠
⁣⁠
Well apart from its 𝐥𝐞𝐮𝐜𝐢𝐧𝐞 𝐜𝐨𝐧𝐭𝐞𝐧𝐭 (which is a primary trigger of MPS aka building muscle), 𝐝𝐢𝐠𝐞𝐬𝐭𝐢𝐛𝐢𝐥𝐢𝐭𝐲 and 𝐚𝐦𝐢𝐧𝐨 𝐚𝐜𝐢𝐝 𝐩𝐫𝐨𝐟𝐢𝐥𝐞, we can also think of protein sources in terms of their efficiency. ⁣⁣⁠
⁣⁠
That is, 𝐭𝐡𝐞 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐭𝐨 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐫𝐚𝐭𝐢𝐨. ⁣⁠
⁣⁠
By mostly choosing proteins that have a high protein: calorie ratio, you're being more efficient and saving more calories for other foods.⁣ ⁣⁣⁠
⁠
An easy way to do this is to get most of your protein from sources that are also lower in fat and carbs.⁠
⁣*𝘑𝘶𝘴𝘵 𝘢𝘴 𝘢 𝘴𝘪𝘥𝘦 𝘯𝘰𝘵𝘦, 𝘐'𝘮 𝘯𝘰𝘵 𝘴𝘢𝘺𝘪𝘯𝘨 𝘵𝘩𝘢𝘵 𝘱𝘦𝘢𝘯𝘶𝘵 𝘣𝘶𝘵𝘵𝘦𝘳 𝘰𝘳 𝘲𝘶𝘪𝘯𝘰𝘢 𝘢𝘳𝘦 𝘣𝘢𝘥 𝘧𝘰𝘰𝘥𝘴, 𝘵𝘩𝘦𝘺'𝘳𝘦 𝘣𝘰𝘵𝘩 𝘨𝘳𝘦𝘢𝘵, 𝘣𝘶𝘵 𝘢𝘴 𝘢 𝘧𝘢𝘵 𝘢𝘯𝘥 𝘢 𝘤𝘢𝘳𝘣 𝘴𝘰𝘶𝘳𝘤𝘦 𝘳𝘦𝘴𝘱𝘦𝘤𝘵𝘪𝘷𝘦𝘭𝘺.⁣ ⁣⁠
⁠
Thanks Nutrition Coach | James Kuhn] for some more gold!

22/06/2021

Protein can be confusing.

Most people either eat too little or way too much.

You wanna be in the Goldilocks zone.

Research done by Layman et al in 2005 compared the recommended intake of 0.8g per kg of bodyweight with double that - 1.6g/kg.

The subjects were put on a weight loss diet and the group on higher protein lost more fat and less lean mass.

So 0.8g per kg is not enough. This porridge is too cold!

If you're on this end of the protein intake spectrum, this is an easy path to gains!

Jose Antonio has led a number of studies looking at really high protein intakes of up to 4.4g/kg (2g per lb).

They found no problems with this amount, but other research suggests diminishing returns kick as you get above around 2g/kg (just under 1g per lb).

Funny story - when I was in my carbophobic phase (see my last post), I used to eat around 300g of protein a day. I actually enjoyed it, but it was a big effort cooking and eating that much. I wouldn't willingly go back, put it that way!

So that porridge is too hot.

There's not really a problem with eating this much per se, but it can be inconvenient. I've had issues with clients being unable to fit in enough carbs because they're slamming down chicken and protein shakes all day.

These days I eat around 170g of protein a day. This is a little under 2g per kg.

This is in the Goldilocks zone of around 1.6 - 2.2g per kg (0.73 - 1g per lb).

You can make it a bit easier and just aim for around 20-40g of protein per meal depending on your size and the other factors in the infographic, then eat 3-4 meals per day.

・・・

High Performance Nutrition Australia

04/01/2024

09/09/2023

05/04/2022

05/02/2022

14/01/2022

08/12/2021

13/11/2021

05/11/2021

27/09/2021

30/08/2021

27/07/2021

22/06/2021

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