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Nutrition For Injury Recovery And Rehabilitation: Protein Needs (Part 2)

Nutrition For Injury Recovery And Rehabilitation: Protein Needs (Part 2)

In my last article “Nutrition For Injury Recovery: Calorie needs (Part1)“, I explained the importance of getting enough calories from nutritious foods to fuel the healing process. Now let’s have a look at a macronutrient that is crucial in nutritionally supporting an injury and rehabilitation: protein. The role of protein Protein has multiple roles in...

Nutrition For Injury Recovery And Rehabilitation: Calorie Needs (Part 1)

Nutrition For Injury Recovery And Rehabilitation: Calorie Needs (Part 1)

When it comes to recovering from injuries, nutrition tends to be overlooked. You will be told to RICE (rest, ice, compression, elevation), take anti-inflammatory medications, and/or follow a rehabilitation program. But rarely will you be recommended to eat certain foods to assist with healing. Optimal nutrition can play a key role in providing important nutrients...

Intermittent Fasting At A Glance

Intermittent Fasting At A Glance

Many people from athletes to office workers have been increasingly trialing an intermittent fasting diet. It has quickly become a common topic that most of my clients inquire about, in particular to manage their weight. So what is intermittent fasting? Is this just another fad diet? Can it actually be useful for weight management? Let’s...

Are you really gluten intolerant?

Are you really gluten intolerant?

For years now, people have been cutting gluten out of their diet thinking it’s been the source of their digestive issues (i.e. bloating, abdominal pain, diarrhoea…). What many don’t realise is that there is limited high quality evidence to confirm the existence of gluten sensitivity1-3. In the majority of cases, if individuals are struggling to...

High Protein Snacks Post-Training

High Protein Snacks Post-Training

You probably already know that having foods high in protein as soon as you can after training helps your muscles recover. For many, protein shakes are the easier options, especially when short on time. Many people don’t realise that they don’t need these supplements to meet their protein needs. Even professional athletes are discouraged from...

Does your plate match your exercise?

Does your plate match your exercise?

It can sometimes be difficult to know how much protein and carbohydrate we need per day. This ultimately depends on the type, frequency and intensity of exercise for that day and week. Whether you train rarely, weekly or daily, your plate needs to be customised to your lifestyle. The image below provides a very quick...

Iron For Women: What You Need To Know

Iron For Women: What You Need To Know

Iron is an important mineral we get from the foods we eat and is required for both men and women. However, the risk of iron deficiency is greater for women and can result in symptoms of fatigue, dizziness, shortness of breath, cold hands and feet and more1. For this reason, we need to pay more...

Pre-Match Nutrition Fuel

Pre-Match Nutrition Fuel

Eating enough on training or game day is crucial in ensuring you’re at your optimal performance. For team sports, carbohydrate is particularly important when fuelling before a match. Ideally, the meals on the day of exercise should contain a decent amount of carbohydrate. In some instances, carbohydrate loading 24-48 hours may be necessary, but not...

Nutrition To Support The Immune System

Nutrition To Support The Immune System

In this Covid-19 climate, people are looking for ways to ‘boost’ their immune system. Unfortunately, this is a myth. If you do somehow manage to ‘boost’ it, you would end up with an overactive immune system. Your antibodies would ultimately attack your own body (i.e. Autoimmune disease)1. Importantly, there is no one product or food...

Weight Bias in Healthcare – Infographic

Weight Bias in Healthcare – Infographic

Obesity is a complex and multi-factorial chronic disease. Despite the rise in overweight/obese individuals in the past decades, discrimination towards people with a higher weight still exists. This is termed ‘weight bias’ or ‘weight stigma’. It occurs across all life domains including the workplace, schools, media, friends, and family. In healthcare settings, research has found...

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