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Product Review: YoPRO Protein Bar

Jun 06, 2020
 


Today on Coffee & Questions I did a quick LIVE review of the new-ish YoPro Protein Bar


At 20g per bar, this is a great little protein hit which could be useful if:

  • You can't get to a recovery meal within your window of opportunity post-training
  • You need a high protein snack (although this is not so convenient if you're out as the product needs to be kept in the fridge)
  • Your overall training demand is on the lower carbohydrate side so 20g of protein and 20g of carbohydrate is perfect for you post-workout
  • You're looking to add collagen to your diet
  • You have high energy needs so this immediately post-workout, followed up by a recovery meal 1-2 hours later fits within your overall requirements

 

A couple of downsides:

  • It does need the fridge so is not as convenient as some of the 20g protein bars that are shelf stable if you're on the run
  • At $4 per bar it's not the most cost effective snack going around!
  • The best before date comes around really quickly 
  • At over 1000kJ...
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Coffee & Questions - 5th June 2020

Jun 05, 2020
 
Today we had some great discussion on pre and post-training nutrition, fuelling long rides, periodisation for rest vs heavy training days and I did a quick little review of the new-ish YoPRO protein bar.
 
If you’re a Triathlete that needs help with these foundations, check out my new Triathlon Nutrition course!
 
I created this video series to cut through all the rubbish that’s out there online and give you evidence-based nutrition advice from a Triathlon Nutrition expert (with over 12 years of experience).
 
It’s perfect for anyone new to triathlon or even a seasoned athlete that’s never had any sports nutrition advice before. Remember we want to build a pyramid from the bottom up, not the other way around!
 
Check it out here 
 
P.S. It’s currently on sale for a ripping $200 off!!
 
 
 
Doors are also OPEN for our Weekly Menu Planning Service for 1 more week only. If you want a Dietitian to...
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Stay Well This Winter - 5 Tips to Surviving the Cold and Flu Season

May 31, 2020


With the cooler weather setting in, the cold and flu season is upon us. There’s nothing worse than getting sick, especially right before a key event! Here are our Top Five Tips for looking after your immune system and staying well this winter.

1. Get your 2 fruit and 5 veggie serves in each day

Vitamins and minerals are important for a huge range of reactions within the body such as growth and repair, muscle function, energy metabolism and protection from free radical damage. If we don’t get enough of certain nutrients, our health and performance suffers. It also increases your risk of getting sick. That doesn’t mean you need to start sucking back the multivitamins.

Focus on getting a variety of nutrients each day from fresh fruits and vegetables. The more colours, the better to ensure you’re getting a wide range of important, sickness busting vitamins and minerals.

Keep up your daily dose of 2 serves of fruit and 5 serves of vegetables during...

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5 Nutrition Mistakes Triathletes Make

May 29, 2020
 

Coffee & Questions - 29th May 2020

Today I talked about my fave topic - Triathlon Nutrition! 😍
 
We had a great discussion about...

5 Nutrition Mistakes Triathletes Make...
 
Things I commonly see clients suffering with in clinic all the time, unfortunately! 
 
1. Eating the same each day
Unless you train the exact same way each day, you shouldn't eat the same thing each day! Learn how to scale up on big training days and scale back on lighter/rest days.
 
2. Doing a poor job of recovery nutrition
It's so easy to get right but I commonly see many athletes do a poor job of their recovery! Make some tweaks here and benefit from more energy, less tiredness and fatigue, decreased risk of injury and illness and better bang for your buck out of training!
 
3. Under-fuelling hard/long sessions
Again so many triathletes avoid or don't know how to fuel their hard/long sessions appropriately. If you bonk on long rides or can't peel yourself off the couch...
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Eating For Immunity - Coffee & Questions - 22nd May 2020

May 22, 2020
 


Coffee & Questions - 22nd May 2020

Now that the colder months are upon us down under, it’s time to be proactive with our nutrition for the best immune system defence.
 
Today I'm giving you my top 5 tips to Eat for Immunity!
  1. Rest and Recovery is key!
  2. Avoid low Energy Availability
  3. Carbohydrate is protective
  4. Eat the Rainbow
  5. Prevent dehydration

You can read more here
👇🏼

 
For more specific advice to stay healthy right now, make sure you check out my Stay Healthy During Isolation Course! It's jam-packed with lots of nutrition gold nuggets!

 
 
Tags: Coffee & Questions, Brisbane dietitian, Brisbane sports dietitian, Dietitian Approved, Dietitian Brisbane, immune function, immunity, nutrition and immunity, Sports Dietitian Australia, Sports Dietitian Brisbane, Eating for Immunity, Immune Support, Stay Healthy During Isolation
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5 Strategies for Managing your 'Return' to Training

May 15, 2020
 

Coffee & Questions - 15th May 2020

 
Now that Coronavirus restrictions are starting to be lifted and group training sessions are kicking off here in QLD, it’s the perfect time to make sure you’ve got your nutrition sorted to maximise training and continue to support your immune system.

Today on Coffee & Questions I run through...

My Top 5 Strategies for Managing your 'Return' to Training

1. Match your Daily Fuelling to your Training Load

It's really important you quickly align your day to day nutrition to your change in training routine to ensure you're eating enough to support your overall energy needs. Just 3 days of not doing a good job of your nutrition is enough to impact your sex hormones and for females, drop a menstrual function for the month.
Appetite is a terrible indicator of your needs so work with a Sports Dietitian if you need help with a day-to-day training meal plan to support you through this phase
 

2. Get enough protein and ensure...

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Coffee & Questions - 8th May 2020

May 08, 2020
 

 

Coffee & Questions - 8th May 2020

Happy Fri-Yay !!

 
Today we went a little deep on Coffee & Questions as I tried to channel my Dr Karl to answer Liam's question on lactic acid and Jo's question on Nitrate .
 
To kick-off, Ben wanted to know if I deliver my cooking! The answer is no... but if anyone is interested in doing some online cooking classes please hola! I ran one during the week for QLD Health's Finance Department and it was a blast! A great way to learn some new skills and get some nutrition education in the current climate.
 
He also asked what My Top 5 Tips for Weight Loss are but I don't think this is the right focus for right now (sorry Benny ).
 
So instead, here are my Top 4 Tips for what you should be focusing on to support your overall health and immune system right now (3:00 minutes into the video) :
 
1. Getting 2 serves of fruit and 5 serves of veggies every day
2. Getting at least 30g of...
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5 Tips for Staying Healthy During Isolation

Apr 30, 2020
 


Now more than ever it’s important to eat well and look after ourselves. As a dietitian, I feel like it's my mission to help you through this crazy time with practical, easy to understand and implement advice, no matter where you are! In the best way I know how – nutrition!

In a world of uncertainty, sometimes it can help to focus on something. Why not use this time wisely to learn and implement some of the foundations of healthy eating?!

So here are My Top 5 Tips for Staying Healthy During Isolation to celebrate the launch of my new online course! Watch the replay from the LIVE recording or read through the summary below  

1.   Eat Well 

  • A lot of people are stressed about gaining weight at the moment, coming out of this in a bad place and undoing all of their hard work building fitness from the start of the season. But now is not the time to crash diet. Or put too much pressure on ourselves for that matter! It's not the time to put...
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Which Sports Drink is the Best?

Feb 13, 2020


When it comes to Sports Drinks, there are far too many choices!

Which sports drink has the most electrolytes? Which sports drink has the most sodium? Which sports drink is isotonic? What sports drink has the least sugar? Which sports drink is the best for hydration?

And most importantly, what sports drink is the best choice for optimal performance? Let’s have a look…

What are we looking for in a sports drink?

Ultimately, we’re looking for a product that helps meet our fuelling and hydration needs. Sports drinks should be designed with a combination of different carbohydrates, electrolytes and of course fluid to keep you hydrated and performing at your best. But not all sports drinks are created equal…

Carbohydrate

As a general rule, most sports drinks contain between 6-8% carbohydrate. So, in 100mL of the product (made up to the correct concentration), they contain between 6-8g of carbohydrate. Anything higher can delay the rate your stomach empties which...

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Dehydration: The Negative Effects

Feb 12, 2020
 


We lose water on a daily basis. We exhale water when we breathe, we lose water through our skin as sweat and we excrete water in our urine. Without regularly replacing this fluid we become dehydrated. We can’t train our bodies to adapt to dehydration, unfortunately. It’s not something you can become good at. Even mild dehydration can have noticeable negative effects. Let’s take a look…

1. Fatigue

Perhaps the most noticeable effect of dehydration is a general feeling of fatigue. Being dehydrated is often the cause of headaches or headache-type symptoms such as reduced focus, dizziness, light-headedness, feeling tired and low mood. If you are feeling these effects, try drinking more water before jumping straight to taking painkillers.

2. Mental function

As dehydration increases, mental performance decreases. There is a noticeable impairment in short-term and working memory and our visual-motor function. Dehydration also impacts concentration and the ability to...

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