Embody Nutrition Consulting

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Embody Nutrition Consulting

Embody Nutrition Consulting is a private nutrition and dietetic practice located in Wollongong NSW, specialising in sports nutrition.

At Embody, we provide active people with the knowledge and tools to live and perform at their best. Embody is a private nutrition and dietetic practice located in Wollongong, NSW. We are passionate about helping our clients improve their physique, health and well being through smart and practical nutrition strategies. Whether you need to lose weight, gain size, improve your health or fuel your sport, Embody Nutrition Consulting can get you there.

22/04/2026

“I’m training hard but I’m always so tired.”
“I feel like I’m eating enough but I’m not recovering well.”
“I don’t know what to eat around training.”

Sound familiar?
These are some of the most common things that come up in consults, and the good news is they’re all really addressable with the right nutrition support.

If any of these resonate, it might be worth having a closer look at how you’re fuelling your training. Sometimes small, consistent changes make a big difference to how you feel and perform.

20/04/2026

Carbs have had a rough reputation. But if you're an athlete cutting them to perform better, you might actually be making things harder for yourself.

Swipe through the myths we hear most often, and what the evidence actually says.
The short version: carbohydrates are your body's preferred fuel source during exercise. Restricting them doesn't make you leaner or fitter. It just means less energy available when you need it most.

If you've been feeling flat, slow to recover or running out of steam mid-session, your carb intake is worth a look.

19/04/2026

Recovery doesn't start in bed. It starts after your session.

What you eat after training directly affects how your body repairs muscle, replenishes energy stores and prepares for the next session.

Here's what recovery nutrition actually looks like in practice:
✅ Carbohydrates to replenish glycogen stores. Rice, pasta, bread, potato and fruit are all great options.
✅ Protein to support muscle repair. Aim for around 20–40g from a source like chicken, eggs, fish, legumes or dairy.
✅ Fluid to replace what you lost through sweat. Water is usually enough for most training sessions.
✅ Timing matters. Try to eat within 30–60 minutes of finishing if your next session is within 24 hours.

You don't need a special supplement or a complicated recipe. A meal with carbs and protein is genuinely one of the best recovery tools available.

Save this post and share it with someone who always skips the post-training meal. 📌

18/04/2026

What you eat before training matters more than most people realise.

You wouldn't drive a car on an empty tank and expect it to perform well. Your body works the same way.

Here's a simple guide to pre-training fuelling:
🕐 2–3 hours before: A balanced meal with carbs, protein and a small amount of fat. Think rice and chicken, pasta with meat sauce or a sandwich with a protein source.

🕐 30–60 minutes before: Something light and easy to digest. A banana, a small bowl of cereal or a slice of toast with jam works well here.

If you train first thing in the morning and eating a full meal isn't realistic, even a small snack is better than nothing.

The goal is to arrive at training with enough fuel to work hard and make the most of your session.

Save this one for next time you're wondering what to eat before you train. 📌

16/04/2026

A high-protein, veggie-packed slice that works as meal prep or a post-training snack.

This zucchini slice ticks a lot of boxes: eggs for protein and recovery, loads of veg for micronutrients and cheese for a little extra calcium. It’s filling, easy to make and keeps in the fridge for four days which means less thinking about food during a busy training week.

Serve it on its own or with a side salad. And you can definitely add extra veg or swap some out to suit your preferences (or whatever’s left in your fridge).

Zucchini Slice
Makes 4–6 serves
6 eggs
3 zucchini, grated (squeeze out excess moisture for a crispier slice)
1 carrot, grated
1 onion + 1 capsicum, diced
1¼ cups cheddar cheese
Italian herbs + chilli flakes
1¼ cups flour + ½ tsp baking powder
Whisk eggs and then add all the other prepped ingredients until combined.
Pour into a lined tray and bake at 180°C for 35–45 minutes. Bake a little longer if you prefer a crispy top.

Save this one for your next meal prep session.

15/04/2026

We've moved to a new home in Wollongong and we're so excited to finally share it with you.

Embody Nutrition is now consulting from Innovation Campus, one of the best spots on the coast, right in the heart of North Wollongong.

📍 Ground Floor, Enterprise 1
Squires Way, North Wollongong NSW 2500

We're seeing clients across weekdays and Saturdays, so there's a time that works no matter how full your week looks.

If you've been thinking about getting your nutrition on track, now is a great time to book in. Head to the link in our bio to secure your spot.

We can't wait to see you there.

14/04/2026

By some miracle this pistachio coconut slice started as a “let’s use what’s in the pantry” moment turned out better than expected.

Full recipe below if you want to recreate the miracle.

1 cup almond meal
1 scoop protein powder
1 cup desiccated coconut
40g pistachios, roughly chopped
1/4 cup pepitas
1/4 cup cashews
2 tbsp chia seeds
2–3 tbsp nut butter
2–4 tbsp maple syrup
2–4 tbsp water, added gradually

Mix dry ingredients. Add nut butter and maple syrup. Add water slowly until the mixture comes together. Let it sit 10 minutes (the chia does its job). Press firmly into a lined tin. Bake at 180°C for 20–25 mins. Cool completely before slicing.

Save this one. You’ll make it again.

08/04/2026

Hitting a wall at 3pm?

Before you blame a bad night’s sleep or reach for another coffee, check in on what you’ve eaten today.
Low energy in the afternoon is often your body asking for more fuel, especially carbohydrates.

07/04/2026

When Ash isn’t working pitchside with the NRLW or the NSW Institute of Sport, she’s in our Wollongong office working with everyday athletes just like you.

Whether you’re trying to figure out your fuelling, improve your energy levels, support your training or just get some proper guidance around food, a 1:1 appointment is the best place to start.

Ash brings the same evidence-based approach to every client, whether they’re playing elite sport or fitting training around a busy week.

Weekdays not working for you? Ash also has Saturday appointments available, so there’s no reason to keep putting it off.

Head to the link in bio to book your appointment. 👆

02/04/2026

Let's talk about carbohydrates, because there's a lot of conflicting information out there and most of it isn't helping athletes perform better.

Carbs are your body's main fuel source during exercise. Cutting them back can leave you fatigued, flat and struggling to recover between sessions.

Swipe through to see some of the most common carb myths and what the evidence actually says. 👉

If you've been avoiding carbs because you thought it would help your performance or body composition, this one's for you.

Questions? Drop them below or book a consult with Nicola or Ash via the link in bio.

01/04/2026

Your body didn’t forget five good days just because you had chocolate for breakfast.

Easter is a weekend event, not a six-week spiral.

Two days of hot cross buns, chocolate and a long lunch do not undo the consistent, nourishing habits you’ve built all week. That’s not how the body works.

Food is part of celebration. Sharing a meal, enjoying seasonal treats, sitting around a table without tracking anything, that’s not a setback, it’s just life.

Eat the egg. Enjoy the long weekend. And come Monday, just pick up where you left off.
That’s what sustainable nutrition actually looks like.

30/03/2026

You don't have to earn your food.

It's one of the most common thought patterns we see in athletes and active people, the idea that eating needs to be justified by how hard you trained or how much you moved.

But food isn't a reward. It's fuel. It's nourishment. And it's something you deserve regardless of what your session looked like today.

If you find yourself stuck in a cycle of eating less on rest days, feeling guilty after meals or constantly second-guessing your food choices, you're not alone and it doesn't have to stay that way.

Building a sustainable, healthy relationship with food is part of what we work on at Embody Nutrition. You can reach out via the link in bio if you'd like support.

Address

Opening Hours

Monday	09:00 - 17:00
Tuesday	09:00 - 14:00
Wednesday	09:00 - 17:00
Saturday	09:00 - 12:00

Telephone

+61412946061

Website

http://www.embodynutrition.com.au/

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