For many people the recommendations for vegetable consumption are just a number. What does five serves of vegetables per day for females, and six for males actually look like? Is my big bowl of salad only 2 serves of vegetables, or am I digging into 8+ serves?

From an outside lens it may appear that bodybuilders are exclusively focused on developing their physiques and nothing else. However, for those who are involved in the sport, you would know that building muscle is only one aspect of bodybuilding.

In the world of health and nutrition it seems as though our poor little white tator has been victimised and completely replaced by its sweet, orange counterpart. Perhaps this is because of the colour… as people may associate white with other sources of carbohydrates that are generally more refined and less nutrient-dense, such as white rice and white bread.

Adopting either of these mindsets has the potential to make a big difference to your training and nutrition. Many fad diets or protocols these days are often associated with frequent exercise in order to ‘earn your food’, and there is a stark difference between this and fuelling your body with enough food to perform optimally in your chosen form of exercise.

Learn more about creatine, caffeine, and beta-alanine!

Learn more about nitrate, sodium bicarbonate and glycerol supplementation!

One of the most frequently touted words in the health and fitness industry is “diet”. With this, it’s common to hear “which diet are you on?” or “what’s the best diet?”. Now, we understand and appreciate that this is with good reason, as the word diet is used in reference to an individual’s nutritional intake. However, a potential issue with the word “diet” is that it often suggests an individual’s eating patterns will be short-lived in attempt to achieve a specific outcome.

The minimum dietary fibre recommendations are 30 grams for males and 25 grams for females. Consuming enough fibre ultimately comes down to your food choices, and at times it can be particularly challenging to consume enough fibre, especially if your daily calorie intake is low.

The Australian Dietary Guidelines are exactly what they say, guidelines! They were constructed as a framework for healthy eating for the general population to prevent chronic disease. Remember, these guidelines have been generalised for the entire population and therefore are not intended for people who require specific dietary advice.

FODMAPs is a term thrown around fairly often in the health and fitness industry. Let us explain what they really are and why most people do not have to worry about them!

There are two types of failure - muscular failure, and mechanical failure. Read more to understand the difference!

At some point or another we’ve all probably heard, read, and potentially even said “THIS food is a great source of THIS nutrient!” However, it’s important to recognise that there’s a difference between a food HAVING a certain nutrient, and a food being a GOOD SOURCE of that nutrient.

According to the Australian Research Council, research is defined as “The creation of new knowledge and/or the use of existing knowledge in a new and creative way so as to generate new concepts, methodologies, inventions and understandings. This could include synthesis and analysis of previous research to the extent that it is new and creative.”

Brown adipose tissue (BAT), also known as brown fat, is found in much smaller amounts compared to our standard white fat, located deep within the torso and neck. As we know, the role of white fat is to store excess energy which can then be used at a later point. Contrastingly, the job of brown fat is to produce heat when our body is cold, therefore expending energy. Surely then, if we have more brown fat, we can lose more weight?

Do you know these five nutrition facts about vegetables turning your skin orange, cheese, cholesterol in eggs, the skin of fruits and the satiation benefits of potatoes?

Do you know these five nutrition facts about the colour of vegetables, extra virgin vs virgin olive oil, peanuts, Vitamin D and leucine?

Do you know these five nutrition facts about nutritional guidelines, iron in spinach, stomach acid, gluten and lactose-free milk?

Do you know these five nutrition facts about fibre, Himalayan pink salt, mercury in tuna, caffeine and water?

Intermittent fasting (IF) is a form of voluntary energy restriction whereby an individual will choose to consume and then restrict calories in a specific, periodic manner. Various forms of IF have been practiced for centuries by several religions, however one particular variation known as “time-restricted feeding” has gained significant popularity in the health and fitness industry.

The microbiome is talked about frequently in today’s health and fitness industry, but how many people actually know what it is?