During prolonged periods away from the stage it can be easy to become complacent and think that “there’s still so much time”. However, the reality is this is where the vast majority of changes are made to your physique.

Who else has been told that you need to “shock” your muscles to make maximum progress? Don’t worry, once upon a time we were confused about this topic too!

How protein-rich are your protein sources? The above infographic illustrates how much protein you would obtain from 100g of given foods. Take note that you get more “bang for your buck” in terms of protein content vs calories for some sources compared to others!

We’re sure you’ve all heard the claim “There are numerous benefits to following a moderately-high protein diet!” However, the question is… how much protein does this equate to? Which foods are high-quality sources of protein? How should you distribute your protein intake throughout the day?

Carbohydrate intake: a concept that is relatively simple and straightforward, yet there remains to be enormous confusion and misconceptions when it comes to this topic in the fitness industry.

Fatty acids are essential for hormone production and distribution, insulation, immunity, cognition, cardiovascular health and cell function (every single cell in our body is made from a lipid bilayer – that’s fat!)

Dietary fibre plays an integral role in regulating not only our digestive health, but also our overall physical and mental wellbeing. Therefore, ensuring you meet your minimum fibre requirements for the day (which only ~30% of Australian adults are predicted to do) should be considered a top nutritional priority!

From the outside-in, competing can look very appealing and is often glorified due to the highlights we see on social media. Shredded physiques, a sense of camaraderie, shiny trophies and post-comp treats. What’s not to like?

The metabolism comprises all of the chemical processes that occur within living organisms in order to maintain and sustain life. These processes can be both anabolic and catabolic in nature. For example, the food we eat, the lifestyle we lead, and our overall health status will influence our metabolism and how we build and break down substrates and tissues in the human body.