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Gabby Ward Dietitian

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Brisbane, QLD
Gabby Ward Dietitian

Dietitian (APD) working in CrossFit, weight lifting, powerlifting and general strength and conditioning nutrition. Newstead (BNE) clinic & online.

Working with both male and female, from the ‘every day’ person to elite athletes! The ‘every day’ athlete includes any one, at any level, who is physically active. I work with both male and female clients in the areas of sports nutrition, competition nutrition, performance nutrition (sport, every day, workplace, cognition), weight loss, muscle gain, body recomposition, general gut health (and IBS)

, relationship with food, female health, hypothalamic amenorrhea, RED-S (relative energy deficit in sport) and chronic disease management. I also offer group nutrition seminars, as well as individualized consultations.

09/03/2023

Just because you’re in a maintenance, doesn’t mean you’re optimising your performance.

You may have seen a similar graph before used to explain why you aren’t seeing weight loss.

If you haven’t - it’s previously been used to show that you can be in a deficit, let’s say 5 days per week, but an extra snack and then 2 days of over consuming calories can mean the weekly average is no longer in the deficit. Therefore, not seeing the desired outcome.

When it comes to our fuelling, regardless of the goal, we aren’t going to see the changes overnight. We want to evaluate AVERAGES.

You might think, I’m not losing weight - so I can’t be under fuelling / under recovering.

But, this is where we want to think of minimising chronic within day deficits.

If you are in an average of maintenance across the week, but you’re having to under fuel around your key training sessions (intentionally, or not), you’re doing yourself a disservice.

If you’ve been following me for a while you’d know that we are all about balance, and including food for many reasons, but if you are focused on your performance outcomes or even just supporting your training, this is something you should evaluate.

I also want to preface that this example is very simplified - a random calorie amount has been pulled out of thin air, macros haven’t been considered, and between day demands haven’t been included in depth. But for the sake of this post, and grasping the idea, I feel this is adequate.

I often see more significant disparity, and we want to avoid this to minimise potential effects this can not only have on our performance, but also (without trying to over complicate it again) potential effects of low energy availability and our relationship with food.

Some food for thought to consider if your eating habits may look something like this, or share it with someone you think could benefit from this also ⚡️

15/02/2023

Ah, the Open 🏋🏻‍♀️

What a (mostly 😉) exciting time for CrossFitters!

The extra context that surrounds this post has been sprinkled throughout our instagram posts, and in even more depth in consults, as what matters MOST to your performance is the LEAD UP to the open, not just what you do on the day or even just the week of.

For every day athletes (those who do CrossFit recreationally) we may be increasing your nutrition in the 24 hours around your WOD!

For higher level CrossFitters, your nutrition will likely look the same, if not even potentially decreased in comparison to your typical training week (depending on phase of course). You would have likely gone from high volume, to likely slightly lower volume for the open. The high intensity nature of the open won’t be an issue because this would be sprinkled throughout your program in the lead up to the open starting.

But, that doesn’t mean nutrition pre-event isn’t meaningful. It’s the icing on the cake.

For anyone, consider:
- The 2-3 days prior, to ensure you’re well fuelled and well hydrated.
- Pre-event carb top up!
- Keep it familiar

If you’re planning a redo, refuelling asap will be an important consideration. Recovery can take 24-48 hours, so if you are re-attempting the WOD within this period (due to the limited time window to submit your score) we want to maximise your refuelling and recovery ASAP.

⬆️This may look like with a well tailored meal or snack within 1-2 hours, as your body is generally more efficient at replenishing carbs and protein in this time period. Of course, then followed by ongoing nutrition optimisation in the time between attempts.

If you’re “one and done”, as long as your overall daily nutrition is on point, you’ll be fine. As mentioned the window of recovery is around 24-48 hours. Basic principles apply.

If you want to make sure you’re fuelled and ready to go, year round, get in contact about working together 🤜🏼🤛🏼

Goodluck, and have fun!

30/01/2023

If you are someone who uses (or wants to use) Calories and or macros to assist with your goals…What should you focus on depending on your goals?

The most simple answer is shown in this post, and these concepts can still be useful if you understand what a protein, carb and fat source is, even if you don’t specifically track.

Calories dictate the weight change.
- Eating less than using (deficit) means weight can go down
- Eating equal to what you are using means you can maintain
- Eating more than what you are using (surplus) means your tissue can increase

Protein is considered when it comes to muscle mass
- Increased requirements when in a deficit (higher end of the below range) to counteract the catabolic affect (tissue breakdown) a deficit can have on muscle mass
- Total amount according to goal is what matters most (1.6-2.2grams per kg of your body weight, per day)
- 3-6 serves per day

Carbs are considered for optimising not only performance but also optimising physiological functions.
- If you are in a deficit especially, you want to focus the majority of your carbs around the end of the day you are training

Fats are important for health and satiety. I usually recommend keeping this above 0.8g/kg bw/day.

Like anything, it is a spectrum right, and the more intense your goals are, the more complicated the focus is likely to get. BUT, consider how complicated you really need to make them at the start.

Please note, when working with clients, I am always considering the whole picture (calories, macros, micros, lifestyle, timing, preferences, illness/conditions, you get it…) but as I said, this is keeping it simple.

These points are already complex for many people that are new to nutrition and complicating it past the first level is unnecessary.

And if you are looking at using tracking as a tool, spend time just entering data into your choice of app before even getting specific with a composition goal.

23/01/2023

Some of Freyja’s take aways from coming into clinic with me yesterday:

- If you’re training 90+ mins at a moderate to high intensity and performance is your goal, include some intra training carbs

- Don’t wait until you’re already feeling fatigued to include intra training carbs. You’ll be chasing your tail

- You can make adjustments to your nutrition if things were “off plan” or a little different, but over compensating and skipping meals, etc will likely just perpetuate the cycle.

- Total daily Calories and protein are the main considerations, if you are wanting to lean down.

- Be mindful to regularly consume carbs across the day, with a focus on increasing them around training (before, during if appropriate, after), if your goal is for performance

- There are easy / convenient options that you can build into well rounded, nourishing meals when you don’t want to cook. There’s no excuse from a time / effort perspective not to be able to add protein, a carb source, a fat source, or colour.

- Most people don’t have to take vitamin C every day, typically keep it for specific dosing when injured / sick.

Personal take away: if you are shy all day and save up your energy, you can be the biggest devil once you get home (much to mum and dads demise). 🐶

15/01/2023

So, I have been back in clinic for 2 weeks now, and I wanted to send out a little reminder.

If you are feeling a little uncomfortable at the moment, and are wanting to lean down. I suggest you give yourself 1-2 weeks of just getting back into routine first, then evaluate.

There is nothing wrong with having composition based goals, but often you’ll start to feel better once the festivities are out of the way, you’re back training and back into your normal routine.

Your body often has a point where it will let you know it is comfortable.

We want to see if what we are thinking we want to change, is just holding a little more water, our digestion being a little different, or just some heightened feelings about being back to work. All of these things can make our bodies feel different, and even in some cases (like increased anxiety, etc.) we may even just be SEEING (as in interpreting, thanks brain!) ourselves different and as a coping mechanism, be wanting to change the way we look.

One other thing worth noting, is if you find commonly, or each year always having composition goals or starting / wanting to start new “diets”, I want you to consider:
- What can I focus on ADDING to my life
- What can I do differently to stop propitiating a cycle of “dieting”
- What are my reasons behind my goals
- Outside of, or additional to, the way my body looks, what is something that I can do to make myself feel good

Body fluctuations are normal, and as I said it is OK to have composition related goals - but we don’t want to always be sitting in a “lack” mindset of what you need to change about yourself and or what you need to take away.

Let’s make 2023 empowering ⚡️

02/01/2023

Hello, 2023!

I am back at work, as of today. If you had emailed during my leave, you would have received an automatic reply saying I am out of office. I will reply ASAP, although it may be over the next 48 hours as the inbox is quite full, and so are my client bookings 🤣

It’s so great to see so many of you are getting after your goals for the coming year 💥

Happy new year everyone ✨

19/12/2022

It’s the Tuesday before Christmas, can you believe it?!

I am off from midday Friday, and back the Tuesday of the first week of January!

Hot tip: if you book an initial (or an extended review if you’re a current client who will be needing a freshen up of your plan) before midday Thursday, I’ll have this ready for you to kick start the week after Christmas!

Also a reminder to any current clients or those who are wanting to work together, the first couple weeks of January are filling up fast - I would look ahead to secure your desired appointment.

New here?
👉🏼I’m an accredited practising dietitian and sports dietitian
👉🏼 I work out of clinic in Albion, OR via Telehealth (google meets, which is like zoom, or via phone call).
👉🏼 I work with a range of clients from those who are simply health focussed, and are potentially recreationally active, to those competing at elite levels in their sports.
👉🏼 The main sports I work with are CrossFit, weightlifting and powerlifting BUT I’ve worked with a range of sports / activities
👉🏼 No matter how seemingly “small” or “big” your goals are, they’ll be just as much of a priority to me in assisting you in meeting them.
👉🏼 Areas I work with clients include: sports performance, relationship with food, woman’s health (hypothalamic amenorrhea, PCOS), gut (general health, IBS), improving your general nutrition knowledge, body composition goals, and weight-cuts for weight and power lifting

If you are considering working together, please remember, you are always free to reach out to discuss our suitability.

Ps - how’s the editing on this one 😜🥳

09/12/2022

Client spotlights!

Something I want to do more, is share my clients in competitions (always with their permission of course). I often do this on my story, although I would ideally have a more permanent spot on the grid 😜

Recently we’ve had lots of competitions on - the main sports I work with are weightlifting, powerlifting and CrossFit.

competed recently at The Commonwealth Championships 2022, Auckland, NZ @ 63kg category (powerlifting)
Squat 125kg
Bench 77.5kg Masters 1 Australian Record ‼️
Deadlift 145kg
Total 347.5kg

hit the following at nationals @ 55kg category (Olympic weightlifting)
Sn**ch- 66, 69, 71
Clean and jerk- 86, 93 new PB ‼️, attempted 96 but missed (this time)
Achieving a new platform total of 164 ‼️

had two comps back to back within a couple weeks and competed in the 75kg category both times. (Powerlifting)
At the USAPL brisbane classic: S 105, B 60, D 140 (+15‼️) = Total: 295
At USAPL Nationals: S 112.5 (sleeves + wraps 7.5 kg PB), B 70 (+10kg), D 132.5 (+2.5kg) = Total: 315 (+32.5 from first comp in March).‼️‼️‼️

For all these clients, we had worked together in supporting their training phases through nutrition, and then adapted accordingly leading into comp. We come up with the most appropriate and prescriptive comp plan, for which we adapt as per how their body responds over the weight cut (if doing a weight cut). Each time a client competes, it gives us more data to further refine and apply to future competitions.

I also have who competed in Columbia yesterday, and .cochrane , also in Columbia, awaiting her time to shine (T minus ~2 days)! I will post these two legends once they have both competed, had time to process the experience, and we get some professional pics back.

No matter how big or small the achievements of (any of) my clients may seem, I am always doing my all to assist where, when and how I can - sport related or not.

Thank you to any client, who has me play a role in their health and or performance.

31/10/2022

Common downfalls I see athletes doing, when it comes to their nutrition

This is just a bit of fun, that I have made to jump on the halloween trend! Aimed to keep it generic, but applicable to the mains sports I work within (CrossFit, weightlifting, powerlifting).

If you’ve been following me for a while, you’ll know the importance of carbohydrates when it comes to sports / training performance. We don’t want to fear any foods, and there is a time and place for everything. Even “processed” carbs, yes, have their place in nutrition strategies.

We never want to incorporate new foods on comp day! It’s a golden rule of sports nutrition. That goes for type of food, brand of food / supplements and to a degree the amount! Our body metabolises our food, and in response knows what enzymes, etc are required to do so efficiently. A sudden “overload” compared to what it’s used to can mean havoc on an important testing / training day.

If you have a comp coming up, I LOVE that you might be thinking about your nutrition (and if you’re following my page, you likely are interested in this). One thing, while any focus can be great, our results come from long term habits and behaviours. To get the most out of your nutrition, focus on it in the long term.

BCAA is not a substitute for electrolytes (+/- carbs). They do different things. Even for the bcaa with electrolytes, I mainly see clients who are much more in need of electrolytes + carbs, than those who need electrolytes + BCAA (protein).

If you’ve been following me (or us / ) for a while, you’ll know how passionate we are, about ensuring we support well fuelled athletes!! So much so, we not only work in 1:1 settings, but we’ve also created and run courses on it. Total food, nutrients, and timing is so important - and often we see people both consciously and subconsciously doing this. It’s not only your performance that can suffer, but also your health.

This list isn’t extensive, and is a light hearted way of bringing awareness to common issues we see in clinic.

Get in contact, or click the “book now” in my bio to work together 🤝🏼

24/10/2022

I’m not here to do everything for you (In the kindest way possible).

If I am doing my job as a good dietitian, you should eventually not need me. Don’t worry, I’ll be here for as long as you do want to 🤪

Even for my elite sporting clients, it can still be beneficial to work together, but less frequently depending on the stage of season.

If I am doing my job as a dietitian, I should be educating you, and empowering you, to apply nutrition knowledge.

I’m not someone that often “throws it back on another person” as I have a very good understanding of (varying) priorities, considering unprecedented circumstances, and aspects that can impact a life,

And there will be times when you have goals, that you need someone else to take the reigns more, because you don’t have the capacity,

But, YOU need to be honest with yourself when you could be giving more. Not to me; to yourself.

What you put in, you get out.

I want to teach you “how” to eat, and how to interpret your health and performance.

Give a man a fish, and you’ll feed him for a day…. You know the rest? 🎣

Often people want to reschedule appointments because things haven’t gone to plan. It’s fine that things haven’t gone to plan, but it’s a key period to keep your appointment to be able to navigate future instances.

It’s not about making more money, by getting you back in. Truely. I just see too many people who start and stop their nutrition over and over again, each time hoping it’ll be different “this time”.

Nutrition can be thought of as a dimming light switch, rather than an on and off switch. Some times you can have the brightness set right up, and other times it can be dimmed, but if you want to be able to see you’ll still need it on.

I want to teach you how to be consistent, even in times of inconsistency.

Get in contact, or click “book now” in my bio to work together 📲

26/09/2022

Life lately, outside of being a Dietitian

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Brisbane, QLD
4006

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Tuesday	9am - 6pm
Wednesday	9am - 6pm
Friday	9am - 3:30pm
Saturday	9am - 2:30pm

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https://thesportsdietitian.com.au/

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