Last week I was working with an athlete on fuelling high intensity afternoon sessions, and we were discussing lunch ideas that would sit comfortably in the gut. Chicken salad wraps were one of the options. But, naming the specific product suitable for this situation is now required, because the wrap options on supermarket shelves have grown in variety. I believe this is a good thing because people have different bodies and different goals. Anyway, in this athlete’s scenario, we are chasing higher carb, lower fat, and low-mod fibre options. If they were to choose the Simson’s Pantry wrap pictured, they’re actually consuming insufficient carbs, and a huge amount of fibre which slows the digestion down. This will increase chances of gut discomfort and not being adequately fuelled for the high intensity training. Aka feeling like sh*t. Summary: Not all wraps are equal. Your wrap choice depends on your goals, and what the rest of the day looks like for you re: movement.

file this under “don’t know how challenging it is until you’ve tried it”

I was a guest on a podcast episode released yesterday (link in bio) where I spoke about nutrition for gut health, and the flow on effects this may have on mental health. In the @challengesthatchangeus episode, I talk about plant food diversity and fibre as key focus areas for improving gut health. Re: chasing plant food variety, in this dish there is: Brown rice, peas, corn, cabbage, edamame beans, carrot, onion, ginger, garlic, & peanuts (10).

Smoothie Bar is back up and running. We provide the recipe + ingredients for 7 smoothies with higher calorie and lower calorie options for each depending on the athletes stature and goals. “The Snickers” is probably the crowd favourite. 🥜🥛💪🍫 📸 @tysonsmoothy with “The Tropical”, 🥭🍍🥥🏝 to share with two teammates. Prime >> Perform >> Recover

In at @brisbanelions training today for a small group session with the early career athletes. Session was revisiting “what does optimal recovery nutrition look like after a game”. And then working through “the next best” or “plan b” options if travelling for away games etc.

Loaded potatoes happening today for lunch. Trying to get as many micros in, whilst having the athletes eat and enjoy the meal is always the juggling act. Ingredient list: lean beef, four bean mix, carrot, capsicum, broccoli, red onion, corn, tomato salsa, celery, zucchini, potato, corn chips, lettuce, Greek yogurt.

For the golfers out there ⛳️ Not huge differences between groups, but there hasn’t been a lot of research into energy expenditures during golf. So thought I’d share it.

Post-Session Brekky Option Ideas. • Avo toast + high protein yoghurt • Bircher muesli • Smoothie Meal • Yoghurt, fresh fruit, muesli

Broncos bircher, brekky burgers, + fruit and yoghurt. It’s a big big training week, so we’re levelling up the frequency of food service.

For the athletes who are looking to level up. It can be good to review where your nutrition habits are sitting. Are they on the left or right? If your goals are to get better, here’s a reminder of some areas to consider 💪