This is a highly competitive sport that relies on endless self-improvement. Therefore, as a competitor post-show, it’s imperative that you ask for constructive feedback and critique from judges, your coach, and trusted industry leaders who have your best interests at heart. Sometimes hearing the truth stings… but if you genuinely want to keep improving to be your best, you will take feedback on the chin and apply it.

The age-old question: what should I eat before a workout? Truth is, the answer to this question will never be clear-cut. However, for the vast majority of people, the two key factors that will influence what should be eaten prior to exercise are…

We all have that workout every now and then which just doesn’t meet our expectations. The weights feel unusually heavy, the pump is lagging, and you can’t quite conjure that mental drive to train hard. It could just be a one-off average session… or maybe you haven’t ticked a few nutritional boxes that could have improved your chances of a decent workout?

Protein math - we understand that seeing numbers and targets in the 100’s can initially seem daunting! However, we’re here to tell you that there’s no need to feel overwhelmed. In fact, consistently achieving a high daily protein intake should be achievable for anyone once it’s understood in quantities of food!

It is often recommended that you consume one handful of nuts and seeds per day to reap their wonderful health benefits, but the question is, how big is a handful? And how many calories does it contain?

The initiation of this cycle often stems from a place of innocence and good intentions. For example, an individual with weight loss goals doesn’t feel hungry in the morning and considers that eating without an appetite would be counterintuitive for their goals.

4 INGREDIENT CHOCOLATE PROTEIN CAKE! Swipe right to see how you can make yourself this delicious, high-protein cake in less than 10 minutes!

Building a significant amount of muscle mass requires not only years of consistent resistance training, however it also depends heavily on the intricacies of nutrition. Apart from total daily energy intake, this includes meal timing, protein intake, quality & distribution, as well as peri-workout carbohydrate consumption.

Listed above are twelve popular WPI products available for Australian consumers. Unbiasedly we have listed them to compare protein content and price per 30g serving. Brands are listed based on protein per 30g serve from highest to lowest.

The question of whether or not someone should consider supplementing with a multivitamin can be quite controversial. Most commonly the rationale for doing so is “just in case” an individual isn’t meeting all of their essential nutrient requirements through food. However, consuming multivitamins as an “insurance policy” has many caveats… and you may discover that they aren’t exactly the best provider (pardon the pun).

In comparison to a carb source such as white rice (74g C and 340cal per 100g raw), all vegetable varieties (that’s right, including potatoes!) are considered on the lower end for energy and macronutrient density. However, as this infographic infers, there is still a slight hierarchy as some vegetables are more energy dense than others.

Following on from an extended period of caloric restriction and subsequent weight loss, it is important to have an exit strategy. This will allow you to plan ahead and decide how you wish to manipulate energy intake at the conclusion of your dieting phase and understand how additional calories will influence your future body composition.

While fruit in general is a good source of hydration, some varieties have a higher ratio of water:carbohydrates per 100g than others. For example, 300g of pears and bananas could provide 53g of carbs and 220 calories, compared to 300g of strawberries and melon which could provide 13g of carbs and 63 calories.

Macro tracking is a skill, and just like any other skill it requires practice and refinement to become efficient and accurate. Downloading the app is one thing… but becoming proficient is a different ballgame altogether. There are so many bells and whistles that MFP can quickly become daunting and confusing, so we’ve created this post to clear the air and set you on the right path!

Despite their name, sugar alcohols are neither sugar nor alcohol. Rather, they are a carbohydrate structure that occurs naturally in some fruits and vegetables such as sweet potatoes, berries, olives, and mushrooms. On the other hand, sugar alcohols can also be synthetically formulated and are regularly added to food and beverage products in the pursuit to artificially enhance their sweetness.

Be honest… do you have more left in the tank? The hard truth is that many people shortchange their progress in the gym by not training with adequate intensity.

They say comparison is the thief of joy, and in the case of bodybuilding preps… comparison can be heavily distracting, confusing, and in some cases make an athlete feel like they’ve been defeated 8+ weeks out from their actual show!

Often we can find ourselves consuming identical meals on a day-to-day basis whether it be due to convenience, taste, or poor culinary skills. However, as the saying goes, “Variety is the spice of life”, particularly when it comes to boosting your overall nutrient status!

It can be easy to understand the appeal of fast-tracked weight loss. Why diet for 15 weeks when you can get the job done in less than half the time? Rapid results don’t come with any negative consequences, right? Not necessarily…

We live in a day and age where greens powders are flying off the shelves and unfortunately the spinach at the back of our fridge is wilting. These and other similar products are marketed and sold with the overwhelming claims that they “improve gut health”, however…