Pre-workout Supplements For Powerlifters: A Dietitian’s Comprehensive Guide and Review of Australia’s Top 3 Pre-Workouts
Choose the best pre-workout to help you push through tough training sessions and increase your training volume.
This article includes the Pros & Cons of Pre-workout supplementation for Powerlifters, Active Ingredients to look out for, Australia’s Top 3 Pre-Workout Supplements Reviewed , How to Use Pre-workouts safely and effectively and FAQS.
4 Reasons Why You Can’t Lose Weight Or Stick To Your Diet
A common mistake to avoid is the pantry raid that happens after work.
You come home exhausted and hungry and grab the first thing you see. It’s normally quick, easy and pretty hefty in calories. Plan ahead a meal or snack that requires no prep (reduce the resistance as much as you can).
Where To Start With Weight Loss Post-lockdown. 7 Tips From A Registered Dietitian.
Decided on why weight loss is important to you and that right now is a good time? Here’s how to get started!
Don’t use caffeine to supress your appetite. You will postpone your hunger and overeat later. Caffeine is wonderful as a performance enhancing, fatigue- delaying tool (and delicious in coffee) but when it’s being used as an appetite suppressant, it often backfires.
Healthy & Covid-Safe Picnic Food Ideas From A Dietitian
Excited for picnics but still want to be as safe as possible?
I’ve popped below healthy, dietitian-approved picnic foods that can be individually wrapped or served to minimise sharing of utensils.
To ensure food safety, we want to prevent cross contamination by keeping meats separate to fresh produce, be avoiding. Creamy sauces, soft cheese, pates, dips and processed meats are often temperature and time sensitive. Unless you plan on eating the food immediately and throwing out leftovers- give the options below a shot.
Powerlifting, Body Image and ED Recovery with Schae Zarew
Confidence to me these days looks a lot different to what I thought it would at one point. It doesn’t so much revolve around my body which I once thought it would.
Confidence feels like looking in the mirror and being my idea of ‘neutral’ around my body.
Confidence shows up in my mission to find a wedding dress that makes me feel like ‘me’, instead of centering my choice around how it looks.
Confidence looks like taking risks and being vulnerable in my business without questioning if I deserve to be there.
Confidence plays into how well I set boundaries in my relationships and how I honour them.
And confidence is stepping into the world knowing that what I offer is more important than this exterior shell that I get to do it in.
Powerlifting, Plant-Based Diets, Macro-Tracking with Billie Asprey.
Tips for Women Who Want to Lift Heavy & Eat Less Meat!
Meet Billie Asprey - a plant-based powerlifter who shares how she gets strong while eating plant-protein!
Polycystic Ovary Syndrome (PCOS) Diet: Friendly Foods & FAQs
What is the best diet for Polycystic Ovarian Syndrome (PCOS)?
The best diet for PCOS is one that you are able to SUSTAIN long-term in order to manage PCOS symptoms.
1) Go higher protein
2) Make smart carbohydrates choices
3) Heart Healthy Omega 3s
4) Including more fibrous vegetables, legumes and beans
5) Try the Mediterranean Diet
5 Surprising Dietitian Hacks To Help You Lose Weight Effortlessly!
1. Don’t skip the appetiser!
Starting with a low-calorie appetiser can help reduce the amount of total calories you have at a meal
When given pasta with a salad, individuals ate 11% LESS calories and 23% MORE vegetables.[1]
Not a fan of salads? Including a soup as an entrée, resulted in individuals eating 20% LESS calories at a main meal (which was 100-160 calories). The best part is that it works, regardless of whether you choose pureed soups, chunky soups or vegetable broth.[2]
The secret to easy weight loss = start main meals with a soup or salad
Healthy Late Night Snacks To Help You Sleep
The healthiest late-night snack to help you sleep include:
Kiwis
Pistachios
Lavender Tea
Golden Milk
Reverse Dieting – The Solution to Weight Regain & Metabolic Adaptation?
The purpose of the reverse diet is to minimise fat gain while increasing calorie intake.
The truth is: a little fat gain is inevitable. A reverse diet, however, can help prevent an uncontrolled episode of overeating that can undo all your hard work and progress.
For a conservative reverse diet, start with increasing starting calories by 5%
Is intermittent fasting good for weight loss?
You will likely notice changes within the first 3-4 days with intermittent fasting, especially after a fast day. This is due to less gut residue, reduced glycogen stores (from reduced carbohydrate intake.)
Most individuals lose between 3-5 kg within 10 weeks of intermittent fasting or following a continuous energy restriction diet.
Best way to gain muscle without fat – Read this before you bulk
Jumping into too big of a surplus won’t make you gain muscle faster.
The most effective way to gain muscle fast while minimising fat gain is to go into a small daily surplus. I generally start by increase calories by 10% of current calories. This will allow you to have enough energy available to gain muscle, without gaining too much fat.
High Protein Vegan Breakfast Recipe
Searching for a high protein, vegan breakfast recipe?
Mexican Tofu Scramble will be your new nutritious breakfast staple to guarantee you’ll hit your protein goals for the day.
How to lose weight with PCOS
An energy restricted, low GI diet (with a 500kcal deficit) with dietitian support was highly effective in reducing total testosterone levels, improving menstrual regularity in 80% of women with PCOS and decreasing the occurrence of acne.
This is a good indicator that it is possible to lose weight with PCOS, without cutting out entire macronutrients or food groups.
Should You Cut or Bulk?
For people who are in a position to gain muscle more easily, I’d consider going as high as 500kcal surplus per day for the short term. I would aim to limit it to ~250kcal max for advanced lifters, which is the equivalent of 1kg per month.
So if you are intentionally gaining at a quicker rate than that, you would also expect to be gaining a lot of body fat.
Pre-training Nutrition for Powerlifters
Need to fuel a heavy squat session?
Going in with a sugar-free Monster on an empty stomach might result in you leaving kilos on the platform. What types of foods you eat and when you eat can affect your energy levels, concentration, gut discomfort and ability to execute and perform at your best.
Meal timing & composition matters.
Top 5 Plant-based Protein: The Strength Dietitian’s Guide
The secret to getting enough protein on a vegan or vegetarian diet, is choosing one protein-rich source at each main meal.
Whilst mock meats are delicious and are occassionally B12-foritfied, they’re not the healthiest options when it comes to vegan protein. Try these 5 protein-rich sources instead.