Nourished Performance with Bec

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Nourished Performance with Bec

Providing tailored health and sports nutrition advice to help you eat well and perform at your best.

29/08/2025

The story you are about to hear is one you've heard before, and now you're going to hear it again - but different!

You've sat down at our nutrition consult. You want to lose weight but you just can't budge the extra kilos. You're really good at sticking to your diet of 6 whole almonds and an apple through the day, but once you get home, you eat ALL of the kids' snacks from the cupboard. 🤪

If this sounds like you, front loading your nutrition might be really useful! By shifting more food bulk earlier in your day, we can keep your energy levels higher and keep you feeling fuller for longer - making the diet a LOT more likely to stick!

Tried it before? Let me know! 👇

19/08/2025

Nutrition may not win your race for you, but fuelling properly can make all the distance in your training, your ability to repeat high efforts, improve your reaction time and boost your recovery⚡️

Your individual fuelling plan will be specific to your individual event and training requirements. So if you are ready to dial in for your next track meet, drop me a DM! 💪

09/08/2025

Before you jump into buying that health or sports supplement you saw recommended on the internet (because we all know how brutal targeted ads can be 😅), here's a couple of things you should consider!

🍏 Do you actually need the supplement? If you're generally healthy, eat a varied diet and are meeting your nutrition requirements, chances are you probably don't need a supplement.

💸⏰ Cost or convenience? If you are trying to stick to a tight budget, supplement regimes can often be quite expensive, but if you are particularly time poor and struggle to meet your nutrient requirements, supplements can be quite useful!

💪 For my athletes with high energy needs, supplements can be a quick and easy way to meet your requirements without having to suffer through huge food volumes.

💊Does the supplement do what it claims to? Are the ingredients effective? Who benefits from you buying that supplement and are they being paid to market it? Does the product make huge claims to entice you to buy them?

Supplements are a tool but they are designed to enhance a regular healthy diet, not to replace it! If you have to think twice about whether a supplement is too good to be true, it probably is... 😅

05/08/2025

Welcome to the new look Nourished Performance!

With a year to go in my studies, I have been reflecting on what I currently do as a sports nutritionist, how I do my job and who I want to be as a professional when I graduate. For a long time, I felt that the weightlifter in my branding represented who I am, but it is a very surface level part of who I am - I was an athlete, wanting to work with athletes.

Now don't get me wrong, I still LOVE working with athletes, but my definition of performance has evolved to encompass a more holistic perspective and I wanted my branding to reflect that evolution.

So if you're new here, welcome! If you've been here a while, thank you for your continued support! Here's to making better humans, not just better athletes. 🥗🏆

29/07/2025

After resistance training, muscle protein synthesis can remain elevated for 24-48 hours. There was once the belief that in order to maximise your muscle gains, you had to eat immediately post-exercise - AKA the anabolic window.

While the logic behind it is sound: eating protein after exercise to grow muscle, the window is not as narrow as we once believed it was.

Here's what's actually important:
🍗 Eating enough protein across a whole day (1.6-2.2g/kg/day)
🫘If you train fasted, eating soon after exercise becomes more important

22/07/2025

For many of my clients (and myself), protein yoghurts are a convenient way to hit protein targets, but they can be quite costly in the long run. If you are looking for a more cost effective way to meet your protein needs, here's a couple of options you can try if you're open to a slightly less convenient option! 💰

15/07/2025

When people start asking about fat loss, generally they also jump to all the things that they'd have to cut out to achieve it - usually this is anything and everything that tastes good. But good news, if you like a good caramel latte (or hazelnut, or mocha), there are more simple swaps you can make that mean you can enjoy your coffee without switching to a long black ☕

Fat loss is reliant on being in a caloric deficit, not on removing everything you enjoy from your diet.

02/07/2025

Welcome to the start of my nutrition myth busters series, where I bust common food myths you see on social media!

Episode 1: Fasted training is not superior for weight loss! 🔥
The rise in popularity in fasted training for fat loss is the theory that in a fasted state, the body will utilise higher amounts of fat for fuel HOWEVER increased fat use does not equal increased fat loss!

The theory behind fat loss is the same, you must be in a caloric deficit to achieve net fat loss - fasted training only works for fat loss if you are still achieving an overall deficit. In addition to this, training in a fasted state is known to decrease exercise performance, particularly for high intensity or resistance training sessions!

Want to optimise your nutrition? Shoot me a DM or head to the link in my bio to book your initial consult! See you soon! 🍏

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Opening Hours

Monday	05:30 - 18:30
Tuesday	05:30 - 18:30
Wednesday	05:30 - 18:30
Thursday	05:30 - 18:30
Friday	05:30 - 12:00
Saturday	06:30 - 09:00

Website

http://nourishedperformance.com.au/

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