Cycling - Female - Gluten-free - Infographics - Mindset - Plant-based - Racing - Triathlon -
Energy gels are a popular fuel choice used by cyclists in races and events. From an energy and carbohydrates perspective they can vary a lot in amount of carbohydrates, type of sugar used and how rapidly they are absorbed and available to fuel your effort. The only way to know which one works 'best' for you is to test it out in training.
Read MoreRepeat after me.
I do not need to earn my food.
Even if you didn't do any exercise today, or your food choices weren't ideal earlier in the day, or your weight isn't where you want it to be, your body still needs and deserves food.
Read MoreInternational recommendations suggest that free sugar intake should account for no more than 5% of daily energy intake. But what are free sugars, just how much sugar is that, and what does it mean in day to day life?
Read MoreSuperfoods are super popular these days. Black rice, buffalo berries, Queensland plums, pichu berry, kamu kamu have all been touted the hottest superfoods along with quinoa, blueberries, eggs, turmeric, chia... Apparently even chocolate and genetically modified purple tomatoes are considered superfoods these days.
But what are superfoods and are they really that super?
Read MoreWatch this conversation between Advanced Sports Dietitian Dr Gemma Sampson and Global Triathlon Network to discuss the best pieces of nutrition advice for triathletes.
Read MoreWe live in a society that worships extremes and perfection, where images of healthy normal sized women are photoshopped and distorted to have thinner waists, longer legs and perfectly toned arms. The subtle messages we are subjected to from a young age mean that children grow up unnecessarily worrying about their weight.
Read MoreDo you need a protein supplement as a cyclist? Protein pancakes, protein brownies, protein popcorn… Protein intake is often overlooked by many of the athletes I work with. A question I am often asked is whether the protein you’re eating from real food good enough or do you need a protein supplement as well?
Read MoreBeans on toast, instant noodles, enormous bowls of rice… Step away from the beige, add more colour and balance into your diet to feel, concentrate and perform better at work, uni or competition. Better food choices doesn’t have to be expensive either. With a bit of planning and creativity, tasty and nutritious meals can be achieved without breaking the bank. Create healthy eating habits for a lifetime with a few simple, budget-friendly tips.
Read MoreYour weight is constantly changing. So many people I work with assign their worth to this number - a number that is CONSTANTLY changing across the day, week, month and year.
Read MoreFind yourself INSANELY hungry, craving sugar and binge eating in the hours after a bike ride?
It's probably not because you don't have self-control or enough will-power.
Read MoreYou don't have to give up any of your favourite foods, go on a crazy diet or start an extreme exercise regime this January if you don't want to.
Read MoreWhether you already follow a plant based diet, are taking part in Veganuary or keen to learn more about a vegetarian or vegan diet it's worth being informed and intentional with your nutrition content of your plant-based protein food sources.
Read MoreAre you caught in the trap thinking that just because you're out training all the time as a cyclist you can eat whatever you want? While it may be getting enough energy to keep your body going, are you really fuelling yourself optimally with the nutrition to achieve your greatest potential?
Read MoreWhen I meet cyclists and other endurance athletes, it’s very common for them to tell me that they aren’t fuelling their rides because commercial bars, drinks, gels and other sports nutrition products are so expensive. What else can you eat on the bike? Dried fruit!
Read MoreChances are, nobody else even notices when you have gained or lost weight.
Read MoreNutrition for cyclists: What to eat before, during and after your training? Not all high carb. Not all low carb. But smart carbs to fuel your training intensity.
Read MoreHenry Ford once said that "Whether you think you can, or you think you can't – you're right". The thoughts you have about a particular situation, food, or even your own body can have a huge impact on how you feel, the actions you take and the results you do (or don't) see as a result.
Read MoreThese are my top nutrition tips to help you to minimise weight gain while travelling.
Read MoreWhat 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.
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