We live in a society that worships extremes and perfection, where images of healthy normal sized women are photoshopped and distorted to have thinner waists, longer legs and perfectly toned arms. The subtle messages we are subjected to from a young age mean that children grow up unnecessarily worrying about their weight.

Do you need a protein supplement as a cyclist? Protein pancakes, protein brownies, protein popcorn… Protein intake is often overlooked by many of the athletes I work with. A question I am often asked is whether the protein you’re eating from real food good enough or do you need a protein supplement as well?

Beans on toast, instant noodles, enormous bowls of rice… Step away from the beige, add more colour and balance into your diet to feel, concentrate and perform better at work, uni or competition. Better food choices doesn’t have to be expensive either. With a bit of planning and creativity, tasty and nutritious meals can be achieved without breaking the bank. Create healthy eating habits for a lifetime with a few simple, budget-friendly tips.

Your weight is constantly changing. So many people I work with assign their worth to this number - a number that is CONSTANTLY changing across the day, week, month and year.

Find yourself INSANELY hungry, craving sugar and binge eating in the hours after a bike ride?

It's probably not because you don't have self-control or enough will-power.

You don't have to give up any of your favourite foods, go on a crazy diet or start an extreme exercise regime this January if you don't want to.

Whether you already follow a plant based diet, are taking part in Veganuary or keen to learn more about a vegetarian or vegan diet it's worth being informed and intentional with your nutrition content of your plant-based protein food sources.

Are you caught in the trap thinking that just because you're out training all the time as a cyclist you can eat whatever you want? While it may be getting enough energy to keep your body going, are you really fuelling yourself optimally with the nutrition to achieve your greatest potential?

When I meet cyclists and other endurance athletes, it’s very common for them to tell me that they aren’t fuelling their rides because commercial bars, drinks, gels and other sports nutrition products are so expensive. What else can you eat on the bike? Dried fruit!

Chances are, nobody else even notices when you have gained or lost weight.

Nutrition for cyclists: What to eat before, during and after your training? Not all high carb. Not all low carb. But smart carbs to fuel your training intensity.

What life lessons did I learn in 2021? Hands down, my biggest accomplishment over the last year has been to complete my Professional Doctorate.

Henry Ford once said that "Whether you think you can, or you think you can't – you're right". The thoughts you have about a particular situation, food, or even your own body can have a huge impact on how you feel, the actions you take and the results you do (or don't) see as a result.

These are my top nutrition tips to help you to minimise weight gain while travelling.

What are your thoughts on optimal meal times? Do you think you should only eat at certain times of the day? Do you think snacks are 'bad' or get frustrated at yourself for eating between meals? When you fuel your training more optimally, it has the added benefit to leave you with a more normalised appetite the rest of the day and greater energy levels.

What should you eat on race day as a cyclist? You’ve done the training. All your kit is packed and ready to go. But have you thought about your race day nutrition? Leaving your race nutrition plan to the last minute is one of the most common mistakes I see athletes at all levels making.

That's a lot of spinach Popeye was eating to get his iron! A standard palm sized piece of steak (110g raw) has approximately 1.8mg of iron. To get the same amount from spinach, its a whole dinner plate worth at 170g!

As a cyclist have you found yourself feeling completely drained, a bit dizzy or emotional with jelly legs during a ride? Chances are you have bonked and need to find a cafe pronto to refuel! What is bonking and how can you beat the bonk?

I do a fair amount of travelling, whether for work or pleasure. Over the years, I’ve learnt travelling can easily lay aside the best set intentions when it comes to your nutrition. With a little bit of will power and determination, staying healthy and eating well while travelling is achievable – even if you’re eating out all the time.

Tofu is a great source of plant based protein - but are you adding enough to your meals?

Ideally you want your main meals to contain around 20-30g protein each to help you feel fuller longer, maintain a lean physique and support muscle recovery.