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Monday 8:30am - 4:30pm Tuesday 8:30am - 4:30pm Thursday 8:30am - 4:30pm Friday 8:30am - 4:30pm

JVIA Nutrition

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Australia
Sydney, NSW
JVIA Nutrition

Accredited Sports Nutritionist specialising in performance, transformations, weight loss.

07/08/2025

You probably think of lactic acid when you feel that cramping and burning feeling during an intense workout 🚴‍♀️🏃‍♀️

However, it’s not actually the lactic acid that causes that sensation, it’s the hydrogen Ions!
As Lactic acid rapidly turns into hydrogen Ions or Lactate!

Athletes can utilise “lactate threshold” testing as a means to understand their endurance limitations, what warm up / taper is best for them and as a progress tracker + more 🏋🏼🏊‍♀️

Swipe through and see how!

⭐️+ a little note… when your strolling through the supplement store and you come across “lactic acid buffers” - save your money!

Stick to the evidence based supps that have been proven to buffer hydrogen ions !
👏🏼Beta Alanine
👏🏼 Bi-carb Soda

04/08/2025

Do you find yourself craving certain foods around your menstrual cycle ? 🩸🙋🏼‍♀️💁🏽‍♀️ period hunger hits different - don’t worry! You’re not alone !!

During the luteal phase our progesterone hits its peak,📈 this stimulates Ghrelin, our “hunger hormone” 🍴🍽️ AND during this time our Oestrogen is low, which lowers our serotonin (and this can make us look towards those comfort foods to increase that “feel good” hormone!

Even our RMR slightly increases during our luteal phase - so don’t be too concerned if you consume a little more due to cravings at this time. If you feel hungry! Honour that feeling and eat wisely ❤️🍽️

Some other factors that can influence cravings include:
⭐️ Sleep quality
⭐️ Stress
⭐️ A poor diet
⭐️ Movement

Swipe through and take a look at some mineral/vitamins that can also help with menstrual cravings ✔️✅

Need help navigating cravings ? Send us a message !

29/07/2025

Competing in next month?
Here is a little guide on what to focus on!

⭐️Adequate hydration the week leading up to the event
⭐️ Sleep! Rest , Recovery and good sleep hygiene
⭐️ ENERGY- make sure you are eating enough to support this run!
⭐️ Simple carbohydrates pre run!
⭐️Try not think about heartbreak hill 🫣

Best of luck to our clients competing and everyone else !

If you want a nutrition plan for get in touch now 📲📞🤙🏼

25/07/2025

Iron is a vital nutrient and plays a huge role in our overall health. 🩺👍🏼

Our bodies need iron to make haemoglobin 🩸(a protein in red blood cells) , red blood cells help carry oxygen through out the body…. iron also:
✨Helps the immune system fight infections
✨Is involved in enzymes that release energy for exercise
✨Red blood cell production

Iron can come from haem/heme (animal based) 🐄🐖🦘🐠🐑 and non-haem/heme sources (plant based), 🫘🥬 🥣. It is important to know, the body absorbs haem/heme iron easier and differently to non-haem/heme.
So if you are consuming a plant based diet, you need to be making sure you are hitting your iron needs. (As you can see the volume of food required is much more than that of haem iron sources)

🆙 Iron absorption can increase by up to 4 times by consuming in combination with a high vitamin C source. 🫑🍊

✅A little trick, you can freeze chicken liver, very finely grate it into your spaghetti bolognese mince mixture and increase the iron in this dish without noticing much change to taste 👏🏼👏🏼

Symptoms of low iron can include
👇🏼Feeling fatigued and struggling to get through exercise or daily activities
👇🏼Poor appetite
👇🏼Frequent illness that last longer than ‘usual’
👇🏼Increased resting pulse rate
👇🏼A paler appearance

If you suspect you may be presenting signs of low iron, please speak with your doctor, who can assist with addressing this with supplementation, infusion, and recommend increase in foods to assist with intake and absorption. 👨🏽‍⚕️👩🏽‍⚕️🥼🩺

22/07/2025

Your go to pre workout snacks !
Sweet or savoury, 30, 60 & 90g carbohydrate options !

If you want to perform at your best, FUEL your best!

17/07/2025

As requested by a new client of ours 👏🏼

Choosing a place to eat out at, when you have Coeliac disease can be tricky

So, we have complied a saveable list of Coeliac Certified restaurants / cafes / food trucks that have certification!

📌There are some others too, like OMG Decadent Donuts, Iron Ramen food truck, Little Tokyo Japanese eats food truck, Newcastle spiral spuds, The butchery on Brunker + more !

If you’re going to a non-certified place, there are some steps we recommend (see slide 3!) ✨

Found this useful?
Follow && for more !

10/07/2025

Bone injuries. 🦴🩼
I’ve seen bone injuries in recreational / social exercisers and high level athletes. Almost all of the time, they were under fuelling ! ⛽️😵

Nutrition is often over looked compared with training programs and sport specific exercise, however nutrition aids in injury prevention, faster recovery, return to play and stronger bones !!! 🦴🦴🦴

The main thing to focus for injury prevention
is actually EATING ENOUGH to support your energy demands ! make sure you are consuming adequate fuel, to keep up with what your exerting! eating quality protein, fruits and Veg! 🍣🥦🍎

Swipe to see some key nutrients for bone health * these are just a few there are many others involved in keeping bones healthy*

For injury management - many people think I’m moving less so I don’t need to consume as much 🙅🏼‍♀️🙅🏼‍♀️ ACTUALLY you need to be eating at maintenance or a slight surplus to help support your recovery.
If you’re on a severe deficit you’re more at risk of injury! ❌

Note: ✨As you age, bone density naturally starts declining. It is important to consume enough food to support healthy bones.
Resistance training also super important for maintaining muscle mass and strength and reduce risk of fragility and sarcopenia!
To check your bone density you can book a DXA SCAN (gold standard) otherwise a less expensive option, and good screening tool is a Quantitive Ultrasound (QUS) !

Address

127B Old Pittwater Road Brookvale
Sydney, NSW
2100

Opening Hours

Monday	8:30am - 4:30pm
Tuesday	8:30am - 4:30pm
Thursday	8:30am - 4:30pm
Friday	8:30am - 4:30pm

Website

https://www.jvia.com.au/

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