These are my top nutrition tips to help you to minimise weight gain while travelling.

What are your thoughts on optimal meal times? Do you think you should only eat at certain times of the day? Do you think snacks are 'bad' or get frustrated at yourself for eating between meals? When you fuel your training more optimally, it has the added benefit to leave you with a more normalised appetite the rest of the day and greater energy levels.

What should you eat on race day as a cyclist? You’ve done the training. All your kit is packed and ready to go. But have you thought about your race day nutrition? Leaving your race nutrition plan to the last minute is one of the most common mistakes I see athletes at all levels making.

That's a lot of spinach Popeye was eating to get his iron! A standard palm sized piece of steak (110g raw) has approximately 1.8mg of iron. To get the same amount from spinach, its a whole dinner plate worth at 170g!

As a cyclist have you found yourself feeling completely drained, a bit dizzy or emotional with jelly legs during a ride? Chances are you have bonked and need to find a cafe pronto to refuel! What is bonking and how can you beat the bonk?

I do a fair amount of travelling, whether for work or pleasure. Over the years, I’ve learnt travelling can easily lay aside the best set intentions when it comes to your nutrition. With a little bit of will power and determination, staying healthy and eating well while travelling is achievable – even if you’re eating out all the time.

Tofu is a great source of plant based protein - but are you adding enough to your meals?

Ideally you want your main meals to contain around 20-30g protein each to help you feel fuller longer, maintain a lean physique and support muscle recovery.

More than just replacing the fluids we lose as sweat, drinking enough on the bike and being well hydrated on a ride can improve your cycling performance. Are you drinking enough on your rides?

Whether you are single, travelling solo or eating away from home, it's often no fun eating out alone. I have had my fair share of independent dining experiences. Some great, others not so great. I wanted to share my top tips for surviving when eating alone.

"I'm on a gluten free diet" This simple sentence from a potential dinner guest can trigger fear to someone unfamiliar with gluten free cooking. If you've got a friend who has coeliac disease or has to eat a gluten free diet, it might be a challenge to know what to feed them if it's not something you're particularly familiar with. Here's a few gluten free staples (and luxuries) that you might want to think about keeping in your pantry cupboard to make it easier next time they pop by unexpectedly for dinner.

Do you think gluten doesn't agree with you? If so, you may be 1 in 70 Australians who have Coeliac Disease. Bloating, tummy troubles, constant tiredness, headaches, nutritional deficiencies and infertility can be symptoms that indicate a number of conditions. However before self-diagnosing yourself with a gluten intolerance, cutting it out of your life and going gluten free, make sure you get tested for coeliac disease first.

When it comes to improving your health, making changes to what you eat can have a huge impact. When time is limited, recipe boxes and meal delivery services can go a long way in kickstarting and supporting new nutrition habits.

A much more nutritious alternative to your standard takeaway, I often will recommend meal delivery services or recipe boxes to my clients as a sports dietitian.

What is stopping you? is a question I once got asked within a conversations that become a key turning point in my life. A question that I ask my clients and athletes to look at what they are trying to achieve and what is stopping them from taking the first step towards that.

Welcome to the sugar free deception where supposed “sugar free” recipes use maple syrup, agave, coconut blossom syrup, coconut sugar, dried fruit or other alternatives and claim to be a healthier alternative to old fashioned table sugar

While most people out there are actively trying to lose weight, there are a number of people who struggle to gain or even maintain a stable weight - be it due to illness, an overactive metabolism or stress. Rather than filling up on chips, biscuits and chocolate I've got a few suggestions here for energy dense foods that can be include to help gain weight healthily.

The amount of fluid you need to drink during cycling to remain hydrated and optimise performance depends on multiple factors, including environment, exercise duration and intensity.

As a female athlete it's important to consider what we eat before and after training to protect our bone health, reduce risk of injury and time off training and competition. Here's two easy ways female athletes can improve bone health with diet.