Active Nutrition

31/07/2024

18/06/2024

Proudly sponsoring to help aspiring athletes to achieve their best with the right nutrition.

Ill be helping them understand how to fuel properly for performance and recovery, with nutrition strategies for pre, during and post game ⚽️

Excited to be onboard 😁

04/06/2024

Im back! 👋🏼

Ive been MIA on socials because ive been quite full on with bookings, presentations and projects - which has been amazing!

Its time to get back into gear though, and what better way to do that than to remind people why we even look at sports nutrition in the first place.

Its one of the pillars to sporting success alongside training and recovery. It can make a difference to how well you perform and how good you feel no matter what level youre at - participation, development, or elite.

I can guarantee there are probably some easy wins youre missing out on, and ill do my best to share some top tips on this page!

One of the lesser known benefits of sports nutrition is INJURY PREVENTION!🤕 Most athletes dont realise nutrition plays a big role here, and it all comes down to how well youre fuelling and the quality of your recovery.

If youre finding yourself injured frequently, time to put your nutrition under the microscope 🔬

Stay tuned!

15/05/2022

Happy Monday legends! 🌞

Today we're talking SNACKS - and Im here to provide a few of my top options to satisfy your hunger, sweet or savoury needs 👇

SAVOURY - for those salty cravings

SWEET - for those sugar cravings

PROTEIN RICH - for when youre hungry and need something more substantial, or if you're finding it hard to hit your daily protein targets

What are your faves?

*Ps - for those on a bulk or who are struggling to eat enough, you may need either larger portions or more calorie dense choices

07/12/2021

🎄Top to-do's for your health and happiness this holiday season 🎄

1. Ditch the perfectionism.
One day of overeating wont ruin months of progress.

2. Start with a solid breaky.
Dont skip this to 'save up for later' as youre more likely to overeat at the next meal. Be sure to include protein and bonus points for any fruit or veg additions!

3. Indulge with intention.
If youre going to have some indulgences, be present when youre doing it, enjoy it mindfully. Dont inhale foods while distracted or eat straight from packets, if you are, theres a chance youre not even fully tasting the food!

4. Move your body.
This is just as important for your mental and physical health. Find fun ways to move and enjoy how much better and less sluggish you feel.

5. Practice gratitude.
This season isnt just about mountains of food and presents - practice gratitude for the people and blessings in your life.

6. Stay hydrated! Self explanatory and so basic yet so often forgotten!

05/12/2021

A beautiful reminder, take care of your body now so you can enjoy everything as we age 🤗

01/11/2021

Post-workout nutrition!

Ive done a post on pre-workout nutrition, so here is its buddy.

When you train, you use up glycogen (the sugar energy stored in muscles) and you damage muscle tissue. The goals are to restore muscle energy stores as well as to repair to muscle damage so it can recover, grow and strengthen 💪

Your post workout feed therefore needs high quality protein, and some carbs particularly if you have another session planned within 8hrs.

The protein is most effective for MPS if taken within 2hours, so thats a no the 30 min anabolic window bro science hooha.

If youre finishing your session and going home to a high protein meal, you dont have to suck down a protein shake (unless you like the taste, need it to reach overall protein target, are really hungry, or its just convenient). You need about 0.4g/kg bodyweight or avg 25-40g protein in this post workout feed.

Often people find appetite is low after exercise, especially those who get quite hot and sweaty - liquids can be your friend here

Protein quality: plant based friends please check your protein powders to have around 2g luecine per serve (not per 100g) otherwise additional luecine may be needed

Also - REHYDRATE. But ill do a post on this tomorrow 😛

Stay strong friends 💪

05/10/2021

Magnesium is a critical nutrient for both athletes and the general population. It is involved in over 300 chemical processes within the body 🤯

Magnesium is essential in electrolyte balance, energy production, neuromuscular function, bone health – all pretty important for the average person, but especially as an athlete.🏃‍♂️

Research has shown that even a marginal deficiency can impair exercise performance and recovery↘️. National health data suggests that most people don’t eat enough through food.🥜🍛🥬

Magnesium is found in a small quantity in a variety of foods, but the best sources are from nuts, seeds and legumes. Personally, I meet very few people who eat the required amount to reach adequate intakes. The kidneys are great at helping to maintain levels, but long-term inadequate consumption of magnesium can result in a deficiency.

Magnesium supplements can show benefit for individuals who are deficient or at risk of deficiency, as well as some key clinical populations.

Remember: It is always best to consult with your Health Care Provider before commencing any supplements.

28/09/2021

It’s 2021 – why are we still fearing carbs?? 🤪

Carbohydrates are certainly a fuelling food, they are known for giving us energy. The energy for our muscles to workout and train hard, but also for our brains to function at their peak. 🤓

Not many people talk about the other benefits of carbohydrates though! This macronutrient plays a role in the health of many bodily systems and functions, including the brain & mood, gut & mental health, heart, muscles, sleep & hormonal regulation.

While it is common to reduce carbohydrate intake for weight loss, it is not necessary to cut it out altogether. Cutting out all carbs can in fact do more harm than good!

It’s all about balance my peeps.

ESPECIALLY for those of you training hard out there, eat your goddamn carbs!

26/09/2021

The clock gene and muscle protein synthesis 🕙

New research has indicated that the body has a clock gene, where the circadian rhythm (i.e. your 24hr body clock) influences muscle protein synthesis (MPS; muscle building and repair). MPS has been indicated to be optimised between 5am-10am.

Translated: your body will optimally utilise protein for muscle building between 5am-10am.💪

What does this mean? DON’T SKIP BREAKFAST🚫

BUT more importantly… make sure your breakfast is HIGH PROTEIN.

A bowl of cornflakes for breaky will not optimise MPS just because you ate it before 10am 🤪

Aim for 0.4g/kg body weight. If you are 75kg for example, this would be ~30g protein at your breakfast meal.

If you struggle first thing with breakfast, do you have the option to include this amount of protein at morning tea time? 🤔

If you struggle to eat before lunch because of your appetite, check in with how much you’re feeding yourself at night.

All aboard the gain train, eat your (high protein) breaky 🍽

31/03/2021

Hey Its Kate! 😁
I can provide individual guidance on the following:
-Weight management (weight loss or gain)
-Sports Nutrition - body composition change, fuelling, recovery
-Diabetes management (improving your blood sugars)
-Lowering cholesterol
-Reducing blood pressure
-Gastrointestinal disorders (IBS, diverticulitis, Crohn's)
-Improving gut health and digestion
-Nutrient deficiencies
-Mental health
-Food intolerances (including FODMAP and Elimination Diet)
-Bone health (including osteoporosis)
-Healthy eating for the elderly
-Malnutrition
-Improving sleep and energy levels
-PCOS & endom
-Menopause

Contact me to book in for a consult 😃