Iron is an essential nutrient that plays a vital role in the body, including transporting oxygen to cells and tissues, supporting immune function, and aiding in the production of energy. However, individuals following a vegan or vegetarian diet can be more at risk of developing an iron deficiency due to the lower bioavailability of iron in plant-based sources. In this blog post, I’ll discuss how to ensure you’re meeting your iron needs on a plant-based diet. Iron Requirements The recommended daily intake (RDI) for iron is 18 mg per day for premenopausal women and 8 mg per day for men and post ..read more

Whether or not you should eat breakfast for weight loss has got to be up there with some of the most debated topics in the nutrition world. One camp argues that breakfast consumption can boost your metabolism, while the other contends that intermittent fasting helps maintain lower insulin levels, potentially facilitating fat loss. In between those two points, you could also hear a statement like “eating breakfast simply makes it easier to make healthier choices later in the day, which in turn reduces calorie intake.” And similarly, “while there is nothing magical about fasting, it does make i ..read more

As a vegan dietitian, I am often asked about the compatibility of a low FODMAP diet with a plant-based lifestyle. The good news is that it is possible to follow both a low FODMAP and plant-based diet, but it does require some extra attention and planning. Firstly, let’s break down what FODMAPs are. FODMAPs are a group of short-chain carbohydrates that are poorly absorbed in the small intestine and can cause digestive symptoms in some people, particularly those with irritable bowel syndrome (IBS). FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Comm ..read more

Taking a magnesium supplement around 1 hour before bed to help with sleep has been a recommendation that I have seen pretty frequently. Heck even on social media I see a lot of people saying things like “Taking magnesium glycinate before bed has changed my life.” The mechanism makes sense. Magnesium binds to GABA receptors. GABA is the neurotransmitter responsible for quieting down nerve activity. In theory, it helps you “wind down” and prepare for sleep. Although that mechanism makes sense, how much does this matter in practice? What does the research that measures sleep quantity and quality ..read more

New Zealand Blackcurrants are not exactly the most well-known nutrition strategy for improving performance, but there is some solid research indicating benefits. They can potentially help with a wide range of things including: Improving race times Helping with recovery Improving blood flow Increasing fat oxidation In this post, the research will be summarised, and some practical interpretations will be made. Mechanism of Action  Anthocyanins appear to be the main component of blackcurrants that drive the benefits for athletes that we are looking at. These are the pigments responsible ..read more

A common claim in the nutrition world is that you can only absorb X amount of protein in a sitting. Theoretically, going higher than that amount is “wasted.” The “X” number that is used often varies between 20g and 40g. In this article, I will systematically go through where this idea comes from, and how relevant it is. Absorption vs “Used for Muscle” As a quick note, we obviously “absorb” more than 30g of protein in a sitting. That aspect is not really up for debate. If we did not “absorb it” the calories would just go missing and “wouldn’t count.” And we know that is not true. Protein has m ..read more

L-Theanine is arguably an underrated tool when it comes to managing stress and anxiety. It is not an overly popular option amongst the general population, but it consistently appears to have benefits. There also appears to be minimal downside. In this post, the research on L-Theanine will be discussed and we will explore whether it is worth taking. What is L-Theanine L-Theanine is an amino acid that is naturally found in certain plants. It is most consumed naturally in the form of tea. Although we naturally consume it through tea, the dosage in tea is usually below the optimal dosage for ben ..read more

Building muscle is at the top of many peoples’ lists of health & fitness goals… and for good reason. Not only does building muscle have physical benefits for athletes in their sport or for building one’s self-confidence… building muscle is health-protective and can help with managing chronic health conditions too. So, what are the key principles required for building muscle? How To Build Muscle A good strength training program is a non-negotiable for muscle growth. It is the necessary stimulus for the process to start. However, training for muscle growth without focusing on nutrition is l ..read more

Turkesterone is a supplement that has gained a lot of popularity over the last few years as a potential option for helping muscle growth, without the downsides of anabolic steroids. It is an option that has some pretty strong claims, although the research is relatively limited as of right now. This post aims to cover what research we DO have on the topic. In addition, there will also be an interpretation of that research, alongside looking at the results people are seeing in practice. What is Turkesterone? Turkesterone is a form of ecdysteroid. Put simply, ecdysteroids are the insect equival ..read more

What is Inositol? Inositol is a type of sugar made naturally in our bodies. It is typically stored in the brain and other areas of the body. Our body creates approximately 2 grams of Inositol per day, but it can also be consumed in the diet from carbohydrate-rich foods such as grains, nuts and fruits. However, supplementation has become a more popular topic of interest in recent years. There are 9 different forms of inositol, but Myo-inositol (MI) and D-chiro-inositol (DCI) have been shown to be the most efficacious supplemental forms. This article aims to explain more about the roles of inosi ..read more