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Six weeks ago Cassandra was undereating, fatigued and guessing her nutrition. Last week she completed her Hyrox simulation in her goal time - good energy, happy gut, no issues. Her first solo race is in April. Swipe to see exactly what we tested and why 🏁

#hyrox

You can feel full and still be under-fuelling. Most athletes don’t realise that until something goes wrong.

Under-fuelling is about energy availability - not hunger. Low appetite is your body responding to training stress, poor sleep, or accumulated fatigue. Same outcome. Completely different problem.

Swipe to understand which one you’re actually dealing with.

As a coach, I work with women every day. And what I see tells me we still have a long way to go - not just with the world, but with each other. Swipe through.

#iwd #internationalwomensday

As a sports nutritionist and coach, I have every reason to keep this to myself. To only show the wins, the balanced meals, the controlled moments. But that’s not real life - not my story anyway.

Our family is going through something really difficult right now. And in that moment, I had a choice. Not a perfect one. Just a slightly more conscious one.

Am I always this aware and conscious? Nope - but 8-9/10 times I am. This is due to years of work on improving my relationship with food and learning to trust myself.

If you’ve ever reached for food the moment stress hits - swipe through - this will help.

If your nutrition only works on calm days, it’s not a system built for the long term.

Most athletes don’t struggle with nutrition on structured days. They struggle when:

• meetings run late
• sessions stack back-to-back
• appetite disappears
• meals get pushed
• the day turns chaotic

Under-fuelling happens - in these gaps!

An Emergency Fuel Kit isn’t about perfect snacks.

It’s about having fuel ready before energy drops, recovery is delayed, and convenience decisions take over.

Think of it as insurance:
Protein available.
Carbs available.

Food that lives in your car, gym bag, or work drawer.

Consistency isn’t built on your best days - it’s built on the messy ones.

Most people are trying to “fix” nutrition in isolation. But performance nutrition is never just about food it’s about context.

When your:
- training phases change
- stress fluctuates
- sleep dips
- schedules get chaotic

Your body responds to all of it.

Every week I help athletes make sense of carb panic, scale jumps, rest day guilt, and unexpected hunger.
It’s not about discipline - it’s about reading the signals your body is already sending.

The shift happens when you stop reacting day-to-day and start noticing patterns.

Does this sound familiar?

Beautiful Valentine’s surprise 💕 Give me an activity-filled day and I’m a happy gal.

Just what I needed after a very heavy week.

Life is weird that way.. when things are flowing, everything feels easy. And then it all suddenly comes at you at once.

It’s been that kind of week.

Last Sunday I was speaking to my community about health and nutrition - something I care deeply about, then reminiscing old times with a dear friend and chatting about life ahead.

And almost at the same time, learned something about Mum’s health condition (still waiting for more answers 😶) and about Luna’s 🐶 future with degenerative arthritis.

One thing I struggle with the most is seeing a loved one go through health problems. It feels horrible to be a spectator. But we are also not ones to give up - we are warriors and we’ll keep showing up to build and protect quality of life.

I’m grateful to my partner who noticed that I was bottling things up this week and gently brought me back to the present. And helped us create small happy moments in between it all ❤️

Times like this also brings everything back into perspective - nothing is more important than and above health and family.

[Health includes all - your ability and capacity to move, lift yourself from the ground, carry your groceries, get out of bed, good gut health, less brain fog, not feeling tired all the time, good iron levels, no burnout, positive outlook towards life, cheering and supporting others, caring for community, having a problem solving approach than spiralling in negativity.. and more] *just wanted to share my 2 cents that health is not fat loss but everything else, look after it.

Not sure how many carbs you actually need to perform at your best? Read this 👇

🧃Low intensity (<1h) / rest days
- 3–5g carbs/kg/day
- Most athletes meet this through regular meals.
- Example: for 60kg individual ~180–300g/day

🍌Moderate training (1–2h)
- 5–7g/kg/day
- As training load increases, your muscles rely more on glucose for energy.

🥯 High intensity / endurance sports - 6–10g/kg/day

🍚 Double sessions / 3–4h training days - up to 12g/kg/day

As effort rises, your body needs a steady carbohydrate supply to maintain glycogen stores.

When glycogen is topped up - energy stays stable, power output holds, and fatigue hits later.

The goal isn’t “more carbs.”

It’s matching your intake to your training so you can train hard and recover properly.

Most athletes underfuel high-load days and overthink rest days. Finding your carbohydrate sweet spot changes how you feel, perform, and bounce back between sessions.

What should I eat for lunch that actually fuels me?💪

5 lunch ideas that hit ~35–45 g protein, 50–60 g carbs, and are packed with flavour, veggies, and easy swaps:

✅ Chicken Wrap + Veggies + Hummus
✅ Pulled Pork Burger + Coleslaw + Mixed Berries
✅ Chickpea & Lentil Salad (Vegetarian)
✅ Tuna, Brown Rice & Veggie Bowl
✅ Salmon & Roasted Veggie Box

💡 Save this post and rotate these lunches for the week.

Most athletes and active individuals are doing the right things, but fuelling enough is often hard to gauge early on. A few easy indicators are energy dips, slower recovery, and stalled progress. When these happen repeatedly, it’s a sign nutrition should be reviewed.

Small shifts can make a big difference: don’t skip breakfast, have a protein + carb meal after training, eat a balanced lunch, include a planned snack, and eat before you’re starving.

Fuel to train, recover, and perform - not just to get through the session.

Coffee is not an energy source.

Caffeine works by blocking adenosine receptors in the brain. Less adenosine signal = lower perception of fatigue.

That’s why:
• You feel more alert
• Effort feels easier
• You can push intensity slightly longer

But here’s the part most athletes miss:
Caffeine does NOT:
• create ATP
• replace glycogen
• fix under-fuelling
• compensate for poor sleep

If carbs are low - power output drops.
If sleep is poor - reaction time and decision-making fall.

Caffeine can temporarily mask these… not solve them.

Which is why athletes often say: “I feel wired but flat in training.”

That’s a fuelling problem, not a caffeine problem.

Use caffeine as a performance tool, not an energy substitute:
• 1–3 mg/kg pre-training for most athletes
• Pair with carbs for high-intensity work
• Avoid relying on it to compensate for chronic fatigue

Caffeine improves performance by reducing perceived exertion and fatigue - not by increasing actual energy availability.

If you train hard but feel flat, start with fuelling before increasing caffeine.

Neither is superior. Neither is junk.

Fast carbs aren’t “sugar” - they’re tools for specific situations.

Regular carbs aren’t slow or inferior - they fuel recovery.

Both serve a purpose; context decides which one to use.

💬 Share with an athlete who still thinks carbs are “bad.”

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