JVIA Nutrition

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

Okay, let’s chat performance cereals. 💪🏼🥇People often just look at a box, think 💭 yep that looks sugary, I’ll go with th...
10/01/2026

Okay, let’s chat performance cereals. 💪🏼🥇

People often just look at a box, think 💭 yep that looks sugary, I’ll go with that!

BUT, it’s super important to actually read the label!

For performance foods, we want simple carbohydrates that digest quick and easy ⚡️⛽️
Minimal fat, fibre and protein!!

On first look - all of these look like good options, however the last two have more fibre per 100g than the alternatives listed.

Not saying you can’t consume them… but just something to consider with the larger volume of fibre per serve! 🥣

The new marshmellow flavoured cereal can be found in ✅

Foods to consider trialling for your carb load 👏🏼✨Want to go the distance ? 🚴‍♂️🏃‍♀️💨Strategic carb loading fuels you to...
10/01/2026

Foods to consider trialling for your carb load 👏🏼✨

Want to go the distance ? 🚴‍♂️🏃‍♀️💨

Strategic carb loading fuels you to perform longer, faster and stronger. ✅

Carbohydrate loading’s goal is to maximise glycogen stores which helps delay decline in performance! 📉

Consuming 8-12g of carbohydrates per body weight kg for 1 or 2 days prior to your event.
For example if you’re 70kg , this would be 560g-840g of carbohydrates in the day.

We recommend to track a carb load through an app
So you can make sure you are hitting those numbers, as if you’re not tracking them, it is likely you will fall short.

It is hard to hit such large volumes from wholefoods alone. We aim for a mixture of whole food approach and processed food approach. But often rely on those simple carbohydrates to top up / avoid gut discomfort.

❌Avoid high fibre
❌ Avoid high fat
❌ New / Unusual foods days before comp
❌ Avoid over training / not correctly tapering

Just like we train other muscles in the gym, we can train our gut! This strategy involves getting the gut used to larger volumes of carbohydrate intake. 🆙👆🏼

If the gut has not been trained properly, this can lead to gut discomfort and energy not being efficiently absorbed!
Around 30-50% of distance runners experience -intestinal problems like, bloating, flatulence, diaarhoea. 💩

Check out our blog post on how to properly train your gut 📄🔖

www.jvia.com.au/blogs

‘We’ve gut a feeling’ 🎶, You’ve probably heard gut health, circling on social media but what does that actually mean ? 👇...
08/01/2026

‘We’ve gut a feeling’ 🎶, You’ve probably heard gut health, circling on social media but what does that actually mean ? 👇🏼🤔

We are referring to the overall health and function of the gastrointestinal tract. This includes digestion, absorption of nutrients, the balance of gut bacteria (microbiome) and how the gut communicates with the rest of the body.

There are certain foods that are benificial for good gut health and certain foods we recommend to limit!

Take a look through our slides to see what is better and what is worse for overall gut health

If good gut health is a priority for you in 2026 make sure to follow ans for more gut loving meal ideas and recommendations.
🥗🥙🍴

and work collaboratively to ensure our clients get the best results ❤️👌🏼

Processed foods are often a controversial topic in the Nutrition world, so we are here to give you a breakdown. ‘Everyda...
08/01/2026

Processed foods are often a controversial topic in the Nutrition world, so we are here to give you a breakdown.

‘Everyday foods’ are our more nutritious food choices. These everyday choices provide the body with numerous beneficial vitamins, minerals, antioxidants + more, that support gut, heart and metabolic health.
Our daily energy intake should predominately come from nutrient dense whole food choices.

However, ‘performance foods’ are those that provide energy FAST ! These types of foods and drinks (Simple carbohydrates/Sugars) mean they digest quickly and with ease. They are low in fat, fibre and protein, so minimise the risk of any gut discomfort.

Athletes of all levels, need to understand that sugar is NOT the enemy. It plays a very important part in performance and when used correctly, can have drastic improvements on performance outcomes.

When it comes to food choices, context is key. Choosing the right performance fuel helps you stay energised, recover quickly and get the most out of your sessions.

Found this helpful? Follow us for more general health and performance advice !

✔️

What foods are good for performance ? 🚴‍♀️🏋🏼‍♀️⛹🏽‍♀️🏊‍♀️Performance eating could look like 👇🏼✔️ A regular breakfast, ric...
06/01/2026

What foods are good for performance ?
🚴‍♀️🏋🏼‍♀️⛹🏽‍♀️🏊‍♀️

Performance eating could look like 👇🏼

✔️ A regular breakfast, rich in carbohydrates 3-4 hours before sessions

✔️ 2-3hrs before, fast digesting simple carbohydrates ⚡️ minimal fat/fibre/protein

✔️ 30-60mins prior
Simple carbohydrates only. ⚡️ no fat, fibre or protien

✔️ Intra if required (during)
multi-transportable carbohydrates. Simple carbs like gels, chews, sports drinks for hydration.

✔️ Post session
It may be hard to want to eat anything so liquids like milks, can be great, as hydrating, protein and carbs!

✔️Post session meal.
REFUEL, REPAIR, REVITALISE, REHYDRATE !
Have a Balanced meal rich in carbs, protein, fibre and fat + hydrate hydrate hydrate !

Performance nutrition is individual and what works for some may not work for others. It is important to trial options and see what works best for you.

Specific amounts will also rely heavily on individual circumstances,

Book a free discovery call and see how we can help your performance ! 📞📲 www.jvia.com.au

06/01/2026

Meal prep jar series continues… 🫙🍴🍮

Sticky date inspired overnight oats.

GUT HEALTHY, HIGH FIBRE, HIGH PROTEIN breakfasts to keep you sustained during the day!

You can add and subtract as you wish to better suit your goals, but this specific recipe (per jar) has:

🥣 21g date
🥣 175ml full cream milk
🥣 30g vanilla protein
🥣 20g black chia
🥣 7g brown linseed
🥣 15g melted and drizzled

Cal: 493
C:33
F:20
P:40
Fibre: 11g

What should always be in a your car as back up! . 🚗🚗✔️ Simple carbohydrates ✔️ Long shelf life / non refrigeration prote...
05/01/2026

What should always be in a your car as back up! .
🚗🚗

✔️ Simple carbohydrates
✔️ Long shelf life / non refrigeration protein source
✔️ Hydration
✔️ some snackies fruit and nuts etc are also good to have for transport trips or after sessions

It’s important to check dates and rotate as necessary. Also temperature will play a role in what you can / can’t keep in your car

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2100

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