Embody Nutrition Consulting

05/11/2026

Protein popcorn, protein water and protein foam on your iced latte won’t make up for skipped meals or a diet that’s missing the basics.

What actually helps:

Spread it out. A bit of protein at each meal and snack does more for you than a huge serve at dinner.

Pair it with carbs after training. Your muscles need both, protein to repair and carbs to refill.

Leave room on the plate. When protein takes over, it’s usually fibre, colour and variety that get pushed off.

Protein is one part of how you eat, not all of it.

Wondering how much you actually need? Book in via the link in bio.

03/11/2026

Five minute meals: vermicelli noodle bowl edition 🥢

When you want something fresh and filling but can’t be bothered cooking, this one’s on the table in five minutes. A bag of pre-cut stir fry veg does all the chopping for you, and the dressing does all the flavour.

What you’ll need:
* Rice vermicelli noodles
* 1 bag of stir fry veg mix
* Mingle Japanese Dressing (yuzu, sesame and soy)
* Protein of choice, like tofu or chicken (Woolies roast chicken if you really can’t be bothered)

How to make it:
1. Prep your vermicelli and add it to a bowl.
2. Top with a handful of the stir fry mix.
3. Drizzle over the Mingle Japanese Dressing.
4. Mix it all together.
5. Add your protein. Tofu or chicken both work well.

Enjoy! Save this for those nights when you need dinner fast 📌

30/10/2026

Who says lunch has to be a proper meal? 🍇

Some days a snack plate at the desk is exactly what works, and it can still fuel you well. The trick is building it with a bit of everything rather than just grazing on whatever's in the pantry.

Aim for a carb, a protein and some fruit or veg, and you've got a balanced lunch that takes about 5 minutes to throw together. No cooking or recipe needed, and it's perfect for busy workdays or a light meal before an evening session.

28/10/2026

Not every athlete can get to a clinic, and not everyone needs one-on-one sessions to fuel well.

That's why I created the online program. It's for the athlete training around shift work, the parent trying to work out what to feed their junior footballer, and anyone outside Wollongong who wants proper sports nutrition advice without guesswork from Google.

You work through it at your own pace, and because you get lifetime access, it's there when your goals change, your season ramps up or you just need a refresher before a big race.

It's the same evidence-based approach I use with my clients, packaged so you can take it anywhere.

Start today at

Join the Empower Program and discover our step-by-step nutrition program designed to improve your healthy eating habits, boost energy and fuel performance.

26/10/2026

One of the questions I get asked most: "What do YOU eat before training?" 🍌

With warmer mornings, a lot of us are training earlier. For an early session I keep it simple: something small and carb-based like toast with honey or a banana, plus water. After training I have a proper breakfast with carbs and protein to support recovery.

There's no perfect pre-training snack. The best one is something you enjoy that sits well in your stomach. Tell me yours in the comments 👇

25/10/2026

That’s how much sweat you can lose in just one hour of training 💦

Most active people lose somewhere between half a litre and 2 litres an hour. Lose too much and you’ll feel it with heavy legs, headaches and a session that’s harder than it should be.

Start every session hydrated and sip through anything longer than an hour, especially over summer. Afterwards, drink a little more than you think you need, and add something salty if you’re a heavy sweater.

Quick check: pale yellow wee means you’re on track.

22/10/2026

October is Mental Health Month, and it's a good reminder that how we feel about food matters as much as what's on the plate.

In the clinic I see so many active people who are training hard but stressed about eating. My job isn't to hand you a list of rules. It's to help you fuel your body with confidence so food feels like support, not pressure.

If your relationship with food is taking up more headspace than you'd like, you don't have to work it out alone. You can book in a 1:1 consult at https://embody-nutrition-consulting.au5.cliniko.com/bookings

21/10/2026

The 2026 trend everyone's talking about... fibremaxxing, and this bowl is a great example of doing it well 🥗

You don't need to stir spoonfuls of chia seeds into everything or buy fibre-added products to get on board. The most sustainable way to boost your fibre is to build meals around a mix of plants you actually enjoy eating: veggies, legumes, wholegrains, nuts and seeds. That variety also feeds a wider range of good gut bacteria than a single ingredient can.

Here's what's in it:
Kale massaged with dressing
White beans and quinoa
Avocado and toasted nuts
Crumbled goat's cheese
Roasted asparagus
Crispy pepper tofu

Between the beans, quinoa, tofu, cheese and nuts, you've got plenty of protein to support muscle repair. The quinoa and beans add carbohydrates to refuel after training, and all those plants bring fibre for gut health and steady energy.

It's filling, it holds up well as a work lunch and it takes about 20 minutes.

20/10/2026

Longer days, warmer mornings and suddenly everyone's back training 🌞

Spring is a great time to check in on your fuelling. More daylight often means more sessions, and more sessions mean your body needs more support to recover well.

If you're upping your training this season, let's make sure your nutrition keeps up. In-person in Fairy Meadow or online at https://embody-nutrition-consulting.au5.cliniko.com/bookings

18/10/2026

Guess which one I’d give an athlete mid-race… 🤔

If you said the protein bar, not quite! Mid-race your muscles need fast carbs to keep going. Lollies are almost pure carbohydrate, so they digest quickly and get to work fast. Protein bars are packed with protein, fat and fibre. They’re great after training or between meals, but slow to digest and can upset your gut when you’re mid-effort.

Right food, right time. Lollies during, protein bar after.

Follow for more sports nutrition that actually makes sense 🏃‍♀️