Macro tracking is a skill, and just like any other skill it requires practice and refinement to become efficient and accurate. Downloading the app is one thing, but becoming proficient is a different ballgame altogether. There are so many bells and whistles that MFP can quickly become daunting and confusing.

Plants are AWESOME and there’s no doubt about it – they’re dense in micronutrients and phytonutrients, provide a diversity of dietary fibre, they’re an excellent source of complex carbohydrates, and are usually quite hydrating too! However… when it comes to obtaining adequate protein purely from plants… there can be quite a few caveats to consider.

Gluten-free foods have one specific purpose – to remove gluten from the diet!

Did you know that the protein in eggs have a biological value of 100? This makes them one of the BEST sources of protein on earth! A biological value of 100 means that 100% of the protein in eggs can be used for protein synthesis, compared to a biological value of ~70 for plant proteins. An average egg has 6 grams of protein and packs in all 9 essential amino acids, making them a complete protein source.

When you think about nutrition, cooking oil probably isn’t the first thing that comes to mind. However, it’s a product that many of us use on a daily basis and therefore has an impact on our nutrition. Extra virgin olive oil (EVOO) is our number one choice because it’s a great source of healthy monounsaturated fatty acids, antioxidants, and other phytonutrients such as hydroxytyrosol!

One of the main barriers that stop individuals from exiting the pre-contemplation phase of committing to a caloric deficit is the assumption that certain food sources need to be eliminated. There’s no doubt that we would be hesitant of changing our dietary habits too if it meant eating plain, sauce-less pasta and empty bowls of cereal!

Attend any local fitness club and you’re likely to observe people shortchanging their progress by not training with adequate intensity. Reps in reserve versus training to failure has been a popular debate for a few years in the fitness community.

At its essence, cream of wheat is made from wholemeal flour and water. You can add other ingredients such as fruit, protein powder and peanut butter for additional carbohydrates, fat and protein, not to mention flavour too!

We live in a day and age where greens powders are flying off the shelves and unfortunately the spinach at the back of our fridge is wilting. These products are marketed and sold with the overwhelming claims that they “improve gut health”, however…

Comp prep often gets glorified due to the highlights we see on social media. Shredded physiques, a sense of camaraderie and of course the post comp food splurges. From the outside, it can look very appealing.