More than just replacing the fluids we lose as sweat, drinking enough on the bike and being well hydrated on a ride can improve your cycling performance. Are you drinking enough on your rides?

Whether you are single, travelling solo or eating away from home, it's often no fun eating out alone. I have had my fair share of independent dining experiences. Some great, others not so great. I wanted to share my top tips for surviving when eating alone.

"I'm on a gluten free diet" This simple sentence from a potential dinner guest can trigger fear to someone unfamiliar with gluten free cooking. If you've got a friend who has coeliac disease or has to eat a gluten free diet, it might be a challenge to know what to feed them if it's not something you're particularly familiar with. Here's a few gluten free staples (and luxuries) that you might want to think about keeping in your pantry cupboard to make it easier next time they pop by unexpectedly for dinner.

Do you think gluten doesn't agree with you? If so, you may be 1 in 70 Australians who have Coeliac Disease. Bloating, tummy troubles, constant tiredness, headaches, nutritional deficiencies and infertility can be symptoms that indicate a number of conditions. However before self-diagnosing yourself with a gluten intolerance, cutting it out of your life and going gluten free, make sure you get tested for coeliac disease first.

When it comes to improving your health, making changes to what you eat can have a huge impact. When time is limited, recipe boxes and meal delivery services can go a long way in kickstarting and supporting new nutrition habits.

A much more nutritious alternative to your standard takeaway, I often will recommend meal delivery services or recipe boxes to my clients as a sports dietitian.

What is stopping you? is a question I once got asked within a conversations that become a key turning point in my life. A question that I ask my clients and athletes to look at what they are trying to achieve and what is stopping them from taking the first step towards that.

Welcome to the sugar free deception where supposed “sugar free” recipes use maple syrup, agave, coconut blossom syrup, coconut sugar, dried fruit or other alternatives and claim to be a healthier alternative to old fashioned table sugar

While most people out there are actively trying to lose weight, there are a number of people who struggle to gain or even maintain a stable weight - be it due to illness, an overactive metabolism or stress. Rather than filling up on chips, biscuits and chocolate I've got a few suggestions here for energy dense foods that can be include to help gain weight healthily.

The amount of fluid you need to drink during cycling to remain hydrated and optimise performance depends on multiple factors, including environment, exercise duration and intensity.

As a female athlete it's important to consider what we eat before and after training to protect our bone health, reduce risk of injury and time off training and competition. Here's two easy ways female athletes can improve bone health with diet.

Beans are a pretty common plant based protein food choice. They are very nutritious BUT when it comes to protein they actually contain almost three times as much carbohydrate as they do protein.

As long as your plant based or vegan diet is high in protein, it can be just as effective for muscle gain and recovery as a mixed diet. The key factor is that you need to eat enough plant protein overall spread out regularly throughout each meal to achieve at least 1.6g.kg.

Over the past month I have used Supersapiens continuous glucose monitor to learn what happens to my blood glucose levels so I can better advise my athletes using it. While running a busy sports nutrition clinic, I train an average 14h of cycling, 300km a week. Here’s what I learned and the nutrition tips I recommend for anyone starting to use Supersapiens.

Many people who believe they have issues with gluten or wheat products self-diagnose and start a gluten free diet without having being first tested for coeliac disease. Before you cut gluten out of your life, if you believe gluten is a problem for you, go get tested properly for coeliac disease.

Want to improve your health and boost your gut microbiome? Eat more plants! People who eat over 30 plants a week have greater gut microbiome diversity than those who only eat 10 a week. Stuck for ideas on what plants to eat? Here’s over 30 fruits, vegetables, grains, beans, nuts and seeds to get you started!

Periodically tracking your food intake can be a useful way to identify areas where there is room for improvement in your daily habitual diet. Cronometer and MyFitnessPal are two of the most popular apps to track your food intake. In this blog post I review what I like and dislike about them both!

While most people know they should cut back on their salt intake, understanding what to look for can cause some confusion. Is a food label high or low in salt and how does sodium convert to salt?