Nutrients are obtained from naturally occurring sources in the diet, the environment, fortified foods, and supplementation. With this, nutrients are considered essential if the human body is unable to synthesise them, or cannot synthesis them in an adequate quantity to support health demands. For example…

Sugar is nothing to inherently fear - in fact it’s a vital energy source (such as the glucose in your blood stream and central nervous system) and it also helps to create the backbone of plant structures.

The above infographic illustrates different forms of measuring progress in both a subjective and objective manner. As coaches, we utilise and encourage using a wide variety of these tools to ensure our clients are progressing toward their personal health and fitness goals.

Worldwide, there are many renditions of what constitutes a healthy dietary pattern. However, from what’s cited in the literature, there appears to be a few core nutritional components that are recommended globally.

If you’re seeking a supplement to hang your hat on, look no further than caffeine.

It is recommended that you consume dietary fat from a variety of sources to assist with adequate micronutrient intake, dietary diversity, and an appropriate ratio of poly:mono:saturated sources of fat. When looking beyond energy intake (1g fat = 9 calories), food choices that are rich in dietary fat will provide a unique profile of micronutrients, fibre types, and macronutrients.

Weight loss and fat loss are often used synonymously when describing body composition goals, however it’s important to recognise their differences.

Building muscle mass is a relatively slow and tedious process, and realistically only so much can be gained in a given period of time.

In the world of nutrition there are an endless number of dietary beliefs pertaining to what we should eat. However, hopefully we can all agree upon one thing - plants are pretty darn good for us!

Before embarking on a weight loss journey it’s normal to experience some slight hesitation, as there’s no doubt the prospect of undergoing a dieting phase can feel a bit daunting.

We're sure that many of you have heard the saying - "it's not the tool, it's how you use it." Well, the same holds true for using MyFitnessPal (MFP) or other calorie counting apps. Macro tracking is a skill, and just like any skill it requires practice and refinement to become efficient and accurate. Downloading the app is one thing, but becoming proficient is a whole different ballgame. We’re here to help set things straight with a few of our top tips for tracking as accurately as possible.

Many individuals who are deliberate with their nutrition and consistently resistance train have two primary goals: build more muscle mass, AND lose body fat.

Protein made easy in 3… 2… 1… GO! Everything you need to know about protein intake, protein quality, and protein distribution.

The number of calories someone requires to maintain their bodyweight is unique and specific to them. Therefore, it’s unreasonable to assume that two individuals of the same height, weight, age and gender should consume the same amount of energy per day.

Whether it be tracking your macros, following a meal plan, or intuitively eating in line with your hunger and satiation cues, the way you decide to eat is a personal choice.

When it comes to A-listed supplements creatine is top of the list, being one of the most researched and evidence-based ergogenic aids on the market. A multitude of studies have shown it can increase strength, power, and lean muscle mass in a range of different athletes across various sporting modalities. Also, creatine can positively influence cognition, including short-term memory and reasoning, and combat athletes who routinely supplement have been shown to have lower rates of TBIs.

When people initially think of bodybuilding it’s normal to envision a hard-working individual who’s following a very meticulous plan and dieting toward a specific competition date. However, bodybuilding doesn’t just “end” the moment someone steps off stage. Instead, it’s followed by a post-show period which can heavily dictate someone’s overall experience within the sport, and their chance of having a sustainable, long-lasting career in it.

It's quite common to hear others talk about how they're looking forward to their ‘cheat meal’ or ‘cheat day’. It's interesting that this is denoted as cheating when the purpose may be similar to that of a refeed, high day, or diet break, because all these approaches increase energy intake by a certain extent for a varying amount of time.

It’s not uncommon for some people to struggle to consistently hit their daily protein targets. While protein shakes and bars are convenient, it’s most certainly achievable to hit your protein goals through predominately whole food sources! All it takes is…

Seeing golden, chiseled physiques on stage is simply just surface-level. Therefore, if they inspire you, it’s important to look deeper and understand what it truly takes to achieve this outcome.