Hayden Christie Nutrition

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Things I help ProFuel athletes with that have little to do with how good they are at rugby. . .
14/10/2026

Things I help ProFuel athletes with that have little to do with how good they are at rugby. . .

key things you should know about creatine🧠
13/10/2026

key things you should know about creatine🧠

Singapore f1 weekend✅🏎️🇸🇬
12/10/2026

Singapore f1 weekend✅🏎️🇸🇬

11/10/2026

Teriyaki salmon bowl in 5 mins🍣🍚🥗

As an athlete sometimes you’re going to run out of time to meal prep🥣

This is a great example of the type of meal I’d recommend when you’re super short on time⏳

300 grams of canned salmon provides about 50 g of protein🍣💪🏼

For the flavours I’ll use some hot sauce, Teriyaki sauce, and Sweet chilli sauce or mayo🌶️

One packet of microwavable rice provides the fuel⛽️

And then on top of that you can just mix in whatever salads you want✅

I tend to use a big family bag of coleslaw just because it saves me having to chop up the vegetables🔪

Eating well-balanced meals for an athlete doesn’t need to mean you spend a lot of time in the kitchen

Make sure to follow Hayden Christie | BSc, MAppSc for more🤝

10/10/2026

We’ve all been there

08/10/2026

You can have an amazingly healthy diet and not lose any weight if you don’t have proper knowledge on how your meals should be portioned🍽️

To lose weight you need to be in calorie deficit

If your diet is made mostly of lean protein, good carbs, and lots of colour then that is fantastic. . .but you can still have too much of these foods if the goal is weight loss📉

This is exactly what happened with one of my currents clients. His diet was super healthy but his portions were just a bit big!

Every athlete I work with in ProFuel is provided guidance with exactly how every meal and snack should be portioned 🍽️

No guessing❌

No hoping your calories are going to be low enough to lose weight❌

No confusion around how your meals should be portioned❌

Just clarity and confidence✅

Coaching interest form link in bio🔗

When I first started working with Marley Williams, I thought 5,000 calories a day would be plenty to move the scale📈I wa...
07/10/2026

When I first started working with Marley Williams, I thought 5,000 calories a day would be plenty to move the scale📈

I was wrong‼️

After four weeks of putting away 5,000+ calories daily, his weight hadn’t budged😮

During our week-four check-in, we audited his nutrition and found ways to push him into the 5,500–6,000 calorie range. Since making that shift, the scale has finally started climbing. ⬆️

The takeaway?

You can eat a boatload of food and feel like you’re doing everything right, but if the numbers aren’t matching your actual energy output, the scale won’t move

That’s where most rugby players get stuck and frustrated

Having experienced eyes on your nutrition and real-time adjustments over the off-season makes all the difference👌🏼

If you’re a rugby athlete putting in the work without seeing the results, hit the link in my bio to fill out the coaching form and let’s get it sorted🔗

05/10/2026

How to stop needing 5 coffees per day: Rugby edition🏉☕️

Review of my ProFuel coaching program from VP Coaching interest form link in bio🔗
05/10/2026

Review of my ProFuel coaching program from VP

Coaching interest form link in bio🔗

04/10/2026

4 step process for how to stop having a low water intake✅

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Bondi Beach, NSW

Telephone

+61449154039

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