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Health Shots

Trustworthy, bitesize, nutrition for you

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Can dehydration slow me down?

Yes being dehydrated/hypohydrated will hinder sports performance from as little as 2% of body weight. Mainly through lower blood volume, increased rate of glycogen use, and increased core temperature.

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What is the Ketogenic diet?

Originally developed to reduce seizures in people with epilepsy. It requires eating 75-90% fats to make your body run off ketones. It is not a fat loss diet.

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Is lemon detoxifying?

No. It's a fruit. No food is detoxifying. But luckily your kidneys and liver are.

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What are the health effects of RED-S?

RED-S can negatively affect menstrual, bone, endocrine, haematological, psychological, cardiovascular, gastrointestinal, and immunological systems.

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How should I monitor my 'health'?

There are many ways to monitor this. It takes more than stepping on the scales. Perhaps blood tests, exercise PB's, smart food swaps, happiness, sleep, and self-esteem.

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Does meat rot in my colon?

No. We are well equipped to digest meat and it is broken down into amino acids which pass through the gut wall into your bloodstream, and are used in many places.

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What is RED-S?

'Relative Energy Deficiency in Sport' - This emerged from the 'Female Athlete Triad' which recognised the link of clinical issues with disordered eating, menstrual dysfunction, and low bone mineral density.

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Is honey a good sweetener?

Honey is a useful sugar to use as it has a slightly better sugar profile to white sugar, and is sweeter, so you can use less.

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Is hummus healthy?

Hummus is usually made of chickpeas, olive oil, tahini, and lemon juice. It contains about 22% fat, 11% carb, 6% protein, and about 140kcal per 50g.

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What is 'training low'?

'Training low' means training with low carbohydrate availability. It may be useful for optimising training adaptations and fat oxidation. Always get your training diet structured by a SENr nutritionist, meal by meal.

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Are IgG tests reliable?

No. These are not reliable tests for allergy or intolerance diagnosis. These tests are wildly inaccurate and shouldn't be used. Your Doctor can do IgE tests.

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Does sugar feed cancer?

No. All cells in your body use sugars for energy; it's a carbohydrate. Sugar comes from all types of foods. Cutting out processed foods won't kill cancer cells.

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Do I need a whey protein shake?

They are useful in the right context but it's best to get protein from real food first. This optimises nutrient intake and reduces chances of a contaminated supplement. Cow's milk contains whey and can deliver ~15g protein along with nutrients.

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Which foods cure a hangover?

There are no foods or supplements which are proven to cure a hangover. The best current advice is to rehydrate sufficiently and get more sleep.

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Does aspartame cause cancer?

There are no conclusive results in humans to show the link between cancer and the artificial sweetener. Although this is a relatively new sweetener and long term effects are yet to be shown in any significant detail.

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Cold water vs Room temp. water?

We tend to drink more if the water is chilled. During sport, it's also useful to help keep core temperature stable.

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Does dairy weaken bones?

No. This is a common myth. Dairy is a great source of calcium which will be used in the body for many things including bone strength.

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Is eating more fibre good for me?

Yes. Fibrous foods like wholegrains, fruits, vegetables, and pulses can help nourish your gut and reduce your risk of certain cancers.

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What is 'carb periodisation'?

Carbohydrate periodisation is the method of manipulating someones carbohydrate intake meal by meal based on their body composition goals and training schedule. It means carbohydrate intake can change day to day.

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Should I eat low fat foods?

It depends on your daily needs. Some low fat foods are a good choice, but others have added ingredients like sugars and flavourings. You must always check the label.

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Does 'oil pulling' work?

Swishing oil in your mouth does not draw out toxins from your body or kick start your digestion.

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How do I know what to eat during an event?

The type of sport, duration, and weather conditions are just some of the factors which determine what you need to eat during an event. The bottom line is, you will likely need to eat something!

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Should I send my hair away for allergy testing?

No. This is not a reliable method of testing for allergies and is a waste of your money.

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What are 'hidden' sugars?

'Hidden' sugars refers to those sugars which are added to a food or meal. But technically they're not hidden if you look at the label!

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Can you drink too much?

Yes and the consequences are potentially fatal. It's called hyponatremia and it occurs when your sodium levels are diluted too much.

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What's 'bulletproof' coffee?

Putting butter and/or MCT oils in coffee is only going to mean you're drinking fats. It is not a 'fat burning drink' nor will it have any magic effects of fat loss. If anything, it's a 'fat gaining drink'.

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Should I worry about hormones in milk?

Bovine somatotropin is a hormone used in some countries to speed up production of dairy. It is banned in the European Union in the interest of animal welfare. It is still used in the US and other countries.

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Should I take salt tablets?

For endurance and ultra events, it's likely you'll need salt tablets. These are key for helping prevent muscle cramps.

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Does red meat cause cancer?

Eating a diet high in red and processed meat can increase the risk of bowel cancer. This includes sausage, mince, salami, bacon, and ham.

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Should I try Vega testing?

No. Electrodermal/Vega testing is widely known in the medical field as an unreliable and unscientific form of testing for allergies and intolerances.

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Do B-Vitamins give us energy?

B-Vitamins themselves don't give us energy, but they do help us break down glucose in the Krebs cycle, ultimately giving us energy as ATP.

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What's 'bulletproof' coffee?

Putting butter and/or MCT oils in coffee is only going to mean you're drinking fats. It is not a 'fat burning drink' nor will it have any magic effects of fat loss. If anything, it's a 'fat gaining drink'.

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Can certain foods reduce stomach fat?

No. Your genetics and gender will mainly determine where you hold fat stores and overall calorie restriction will reduce fat mass across your body.

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Is milk a good recovery drink?

Yes. Milk is an excellent recovery drink for many types of training and sport. It provides water, whey and casein protein, carbohydrates and other key vitamins and minerals. It is easy to access and consume.

Health
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Will lemon water speed up fat loss?

Lemon slices and water is a healthy drink. It’s not a magic answer to speeding up your metabolism or fat loss.

Water’s hydrating and good for your digestion in general and lemons provide some Vitamin C.

Health
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What is a 'superfood'?

The term 'superfood' is made up for marketing purposes and does not mean the food has special health benefits.

Sport
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When should I eat before a long run?

If you're running for more than 60 minutes you should eat a meal 2-4 hours before you start. This will allow time for digestion and minimise the chances of gastrointestinal upsets. Some individuals can eat closer to the start time so trial meal timing in your training.

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Is gluten-free food healthier?

No. Research in 2018 found gluten-free food is lower in protein, B-vitamins, and fibre, and higher in fats, sugars, and salt.

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Which celebrity follows the best diet?

Celebrities follow fad diets and usually get paid to showcase a brand.

Being famous does not make someone an expert in nutrition.

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Does coconut water replace sweat loss?

Coconut water contains high amounts of potassium and small amounts of sodium. We sweat out the opposite to this, so it's not the ideal liquid for rehydration.

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Is organic food more nutritious?

Both organic and non-organic foods are nutritious and safe to eat when you’re making healthy choices. Both organic and non-organic foods are grown and produced under strict regulations to make sure they are safe for you to eat.

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Should I eat gluten-free food?

If you are diagnosed as Celiac by your GP, then yes. If you are not diagnosed Celiac, then no. Gluten-free food is not necessarily healthier, and is specifically made for people with an allergy to gluten.

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Can athletes eat more salt?

Yes. Because you sweat out sodium, those who exercise and sweat more will need to replenish electrolytes in their body.

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What foods are probiotics found in?

Yoghurt, kefir, sauerkraut, and soft cheeses.

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Which 'milk' should I choose?

Cow, sheep, goat and soy all provide protein and other nutrients. Other 'milks' like oat, rice, almond, coconut, hemp, provide little to no protein or other nutrients. They are essentially a flavoured water.

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Does more protein mean more muscle?

Not necessarily. Ideally you should base your protein needs on your exercise and body composition goals. It should be related to your body weight, typically in grams per kilo, in the range of 1-2.5g/kg.

Health
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Is bone broth worth eating?

Probably not. It contains some collagen but that will be broken down into amino acids like any other proteins, and used wherever in the body. It is not anti-ageing, gut healing, or detoxifying.

Health
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Is juicing good for me?

Juicing extracts the fluid from fruit and vegetables but leaves behind pulp of the food; which has most of the essential vitamins, minerals, and fibre.

It is not the ideal method, instead eat whole and fresh fruit and vegetables.

Sport
@NUTRITIONKIT

Does more protein equal more muscle?

Not necessarily. Ideally you should base your protein needs on your exercise and body composition goals. It should be related to your body weight, typically in grams per kilo, in the range of 1-2.5g/kg.

Health
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How can I alkalise my body?

You cannot alkalise your body

Everything you eat and drink is neutralised through digestion and your blood pH will always be 7.4.

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Should I blend my fruit?

Preferably no. Blending fruit removes the need to chew and can mean you ingest too much in one go. Chewing is an important part of digestion.

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Is fruit a carbohydrate?

Yes. Fruit is mainly a carbohydrate. Some are starchy but most are not. For health and performance, fruit and veg should be your main source of carbs.

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Why is eating 'on the go' unhealthy?

Eating in a rush and on the move can contribute to mindless eating because you're not fully engaged in the act of eating. This can lead to excessive food intake and poor digestion.

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Is there too much sugar in fruit?

The sugar in fruit is different to the table sugar, or that in chocolate etc. It is mainly a fructose/glucose blend which digests differently and is fine with the 'fruit package' of fibre, water, vitamins, and minerals.

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Are all vegetables carbohydrate?

Yes. All vegetables are a carbohydrate. Some are starchy but most are not. For health and performance, vegetables should be your main source of carbs.

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Should my water be cold or room temp?

Any temperature water is fine, but research shows we drink more if it is cold. Try keeping a glass bottle in the fridge.

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Is meat unhealthy?

Meat is a good source of protein and as part of your overall balanced diet it is healthy. It contains many vitamins and minerals too such as B12 and iron.

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Should I weigh my foods?

Weighing food can be useful for those looking to be very strict with their diet, or for those who are new to understanding portion sizes. It is not realistic or sociable to try and weigh all of your food every day.

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How can I burn 'belly fat'?

You cannot 'spot reduce' fat mass from certain parts of your body. Losing fat mass will come from all of your body's fat stores.

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Is a hair sample test reliable?

No. These tests are not reliable and cannot be used for diagnosis for intolerances or allergies.

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What can probiotics do?

There is growing evidence that probiotic supplementation helps with immunity and IBS symptoms. Other associations are still being explored.

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What does FODMAP stand for?

Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. These are types of short chain carbohydrates which are poorly absorbed in the gut.

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What is the FODMAP diet?

The FODMAP diet is primarily for those who have Irritable Bowel Syndrome. It is the main treatment for IBS and was developed by Monash University in Australia. 

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Can athletes eat more sugar?

Probably yes. Sugar is a carbohydrate and athletes will be primarily using this as an energy source, so it can be used effectively to fuel and replenish glycogen stores in the body.

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What are prebiotics?

Prebiotic foods are those which can feed the live bacteria in your gut. They are foods such as asparagus, Jerusalem artichokes, banana, and onion.

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Can water help me feel full?

Yes. We often mistake hunger for thirst, so make sure you drink plenty water to make sure you have quenched your thirst before eating food.

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Should I take probiotics?

Probiotics have been shown to help improve immunity and relieve IBS symptoms. Getting the right dose is important as CFU can range from 1 million to 50 billion so seek individualised advice.

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How much salt can I eat?

The current guidelines are 6g per day for adults and 3g per day for children.

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Does sourdough contain probiotics?

No. The probiotic lactobacilli is part of the fermenting process but is destroyed during the cooking process.

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Can caffeine boost your workout?

Yes. Caffeine can agitate your muscle fibres and also dampen the pain response from your muscles to the brain. It's a very well researched and legal supplement.

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What are probiotics?

Probiotics are live 'friendly' bacteria that you can ingest to help maintain the right balance of bacteria in your gut. They can be found in food or taken as a supplement.

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How can I get abs?

Getting your abdominal muscles on show means having a low body fat percentage, probably under 10%. To get there you must eat a strict diet. Having abs does not necessarily mean you're healthy.

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Should I eat carbs after exercise?

If you have a high training volume then recovering with carbohydrates is important. Aim to get 1.2g/kg in your recovery meal within 2 hours of finishing.

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Can I eat too much protein?

Yes. Just like any other macronutrient, if you over eat it there's a chance it will be stored as fat.

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What happens if I eat too much salt?

Too much salt can lead to high blood pressure which can strain and weaken blood vessels. This can lead to a higher risk of cardiovascular disease.

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Does beetroot improve performance?

Yes. The nitrates in beetroot juice have shown to help boost sport performance through vasodilation and increased oxygen delivery to muscles. 

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Is lemon detoxifying?

No. It's a fruit. No food is detoxifying. But luckily your kidneys and liver are.

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Is the kiwi fruit better than an orange?

The kiwi fruit does have more vitamin C than the orange. Remember a portion of kiwi fruit is 2.

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What happens if I don't eat enough protein?

Your muscles will struggle to rebuild and maintain mass, thus increasing your recovery time and limiting potential gains. It will have many other negative effects on hair, skin, nails, immune system, and appetite.

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Are lentils high protein?

Not really because they only have about 9g protein in 100g. They are mainly a carbohydrate, as they contain 20g carbs per 100g.

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Is alcohol bad for fat loss?

Yes. Alcohol contains lots of empty calories and often leads to poor food choices.

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How much should I drink?

Monitor your urine colour. Ideally you want it to be light straw colour. Any darker you must drink more, any clearer and you may have drunk too much too quickly. 

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Does bread make me fat?

No specific foods make you either lose or gain fat. It's about getting your total daily intake correct for your needs. If you eat toast for breakfast, sandwiches at lunch, and bagels for snacks, then reducing bread might help reduce total calorie intake.

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What does charcoal do?

Activated charcoal will absorb chemicals only in your gut. But it does not distinguish between 'good' and 'bad' chemicals so can actually make your food less nutritious by picking up vitamins and minerals.

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Should I take BCAA's?

No. It's very easy to get sufficient amino acids from the protein in your real food diet.

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Should I do a fasting diet?

Fasting just means eating less. There is no set amount of time proven to be best for fasting. So find however long works for you, or just manage your total intake every day.

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Is quinoa high protein?

No because it only has 4g per 100g. It's mainly a carbohydrate, as it contains 20g carbs per 100g. Just like rice.

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What should my protein target be?

This will range from 1-2.5 grams per kilogram of body weight per day, depending on your activity levels, age, off-season or during, beginner or experienced. This range is for males and females.

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Is eating eggs as bad as smoking?

Absolutely not. This myth spread around the globe after a non-evidence based film published this claim.

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What is the Ketogenic diet?

Originally developed to reduce seizures in people with epilepsy. It requires eating 75-90% fats to make your body run off ketones. It is not a fat loss diet.

Sport
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Can dehydration slow me down?

Yes being dehydrated/hypohydrated will hinder sports performance from as little as 2% of body weight. Mainly through lower blood volume, increased rate of glycogen use, and increased core temperature.

Health
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Does my blood type affect my diet?

No. There is no evidence to suggest what we eat is linked to our blood type.

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Can I eat carbs after 6pm?

Yes if you want to. Carbohydrates aren't magically stored as fat at this time. The issue is usually with poor food choices at this time of day which can lead to excess calorie intake, and therefore weight gain.

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What's creatine monohydrate?

A popular sport supplement. Very well researched, safe, and usually effective as a training aid for resistance training. 5g per day is a normal dose.

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Is pink himalayan salt healthier?

Compared to normal salt there is slightly more magnesium but you would have to eat 2kg to achieve your RDA. So don't do that, eat leafy greens for your magnesium instead.

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Does dairy weaken bones?

No. This is a common myth. Dairy is a great source of calcium which will be used in the body for many things including bone strength.

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What is a good pre-workout supplement?

If you need a boost before a workout caffeine is the most useful, safe, and researched supplement. This can be taken in doses of 1-3mg per kg of bodyweight, 30 minutes before you begin.

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What is the best cooking method for vegetables?

Ideally, steaming vegetables will mean that the nutrient content is least affected. This can also be achieved with a microwave. Other methods like boiling and roasting can significantly reduce nutrient content.

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How can I 'cleanse' my body?

You cannot cleanse your body because your kidneys and liver do this for you. 

Cleanse diet are a fad.

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Should I use a sports drink?

Sports drinks are essentially carbohydrate (as a sugar) and electrolytes in a drink. If you're training for less than 90 minutes you probably don't need one as you have energy stores in your body to use.

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Should I use a meal-replacement shake?

No. These are not nutritious or allowing you understand the process of healthy living. Major calorie restriction can lead to deficiencies, and weight lost is often regained when the shakes stop.

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What does apple cider vinegar do?

Due to the corrosive nature of vinegar, it may irritate and damage tissue in your throat. It will not affect absorption of the food you eat or your weight loss results.

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What are electrolytes?

The main electrolytes are sodium, potassium, magnesium, and calcium. They are used in many bodily functions in particular muscle function, hydration, and tissue repair. They're generally consumed dissolved in water.

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How do I detox my body?

You cannot detox your body. 

Your liver and kidneys do this for you.

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How did I lose 4lb+ in a week?

Often people and celebrities claim major weight loss in a week. This is mainly going to be 'water' loss rather than 'fat' loss. Crash diets with low carbs and major calorie restriction usually means water is flushed out the body, giving the illusion of fat loss.

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Can I preserve muscle during fasted training?

Consuming protein before and during fasted training will help preserve lean muscle mass and prevent muscle degradation. A dose of 20-30g is recommended before and after.

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Will lemon water speed up fat loss?

Lemon slices and water is a healthy drink. It’s not a magic answer to speeding up your metabolism or fat loss.

Water’s hydrating and good for your digestion in general and lemons provide some Vitamin C.

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How do I test for allergies?

Go to your Doctor for IgE blood tests or skin prick tests. Avoid tests like saliva/hair samples (IgG/IgG4) (York/Lorisian), electrodermal/vega testing, kinesiology, cytotoxicity, pulse tests, because they are not reliable and cannot be used for diagnosis.

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Should I drink all day?

Yes. Keeping hydrating is important for things like energy levels, digestion, concentration, and sport performance. Start at breakfast and keep it flowing all day with meals. If exercising then you'll need to drink more!

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Is juicing good for me?

Juicing extracts the fluid from fruit and vegetables but leaves behind pulp of the food; which has most of the essential vitamins, minerals, and fibre.

It is not the ideal method, instead eat whole and fresh fruit and vegetables.

Health
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Is the Paleo diet the best to follow?

The Paleo diet is a fad diet and isn't based on any scientific evidence.

It advises you to cut out major food groups like grains and dairy which is not recommended by nutrition professionals. 

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How much should I eat during exercise?

This mainly depends on the duration of the exercise. If >1 hour, typically you should take on 30-60 grams of carbohydrate per hour. If it's more than 3 hours then you can have up to 90g per hour.

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How many kilocalories (kcal) are in food?

A gram of carbohydrate and protein each provide 4kcal. A gram of fat is 9kcal. Interestingly a gram of alcohol 7kcal.

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What is a 'superfood'?

The term 'superfood' is made up for marketing purposes and does not mean the food has special health benefits.

Sport
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What do I eat during exercise?

If you're exercise is longer than an hour it might be a good idea to start taking on carbohydrates. Real food first would mean more nutrients per bite. Such as fruit, homemade snack bars, or rice balls.

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Are nuts healthy?

Yes. Nuts contain many micronutrients, and also fats, carbohydrates, and proteins. A mix is best ideally without added salts, sugars, or flavourings. A standard portion is about 30g.

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What are 'empty calories'?

Empty calories are those which come from a food but provide you with no nutrients. For example fizzy drinks. These supply food energy, but little or no other nutrition value in the way of vitamins, minerals, protein, fibre, or essential fatty acids.

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What is mouth rinsing?

This is a technique where by you swish carbohydrate fluid around your mouth during exercise, without swallowing, to get a performance benefit. It is useful for short bouts of exercise and for those who get stomach issues when exercising.

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Which celebrity follows the best diet?

Celebrities follow fad diets and usually get paid to showcase a brand.

Being famous does not make someone an expert in nutrition.

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Do I need to count calories?

You can make sensible changes and see significant changes with your body composition without counting calories. It can be confusing, time consuming, and obsessive.

A basic food diary is a good start

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Should I periodise my carbohydrates?

If you want to alter your body composition and potentially enhance your training adaptations, then yes. You should do this by planning meal by meal around training, based on specific grams per kilogram of bodyweight.

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Is 'bone broth' worth eating?

Probably not. It contains some collagen but that will be broken down into amino acids like any other proteins, and used wherever in the body. It is not anti-ageing, gut healing, or detoxifying.

Health
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Does sugar feed cancer?

No. All cells in your body use sugars for energy; it's a carbohydrate. Sugar comes from all types of foods. Cutting out processed foods won't kill cancer cells.

Sport
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What is 'carb periodisation'?

Carbohydrate periodisation is the method of manipulating someones carbohydrate intake meal by meal based on their body composition goals and training schedule. It means carbohydrate intake can change day to day.

Health
@NUTRITIONKIT

What's 'bulletproof' coffee?

Putting butter and/or MCT oils in coffee is only going to mean you're drinking fats. It is not a 'fat burning drink' nor will it have any magic effects of fat loss. If anything, it's a 'fat gaining drink'.

Health
@NUTRITIONKIT

What is a calorie?

A calorie is a unit of energy. It is defined as the approximate amount of energy needed to raise the temperature of one gram of water by one degree Celsius. A kilocalorie is 1000 calories.

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Do I need a whey protein shake?

They are useful in the right context but it's best to get protein from real food first. This optimises nutrient intake and reduces chances of a contaminated supplement. Cow's milk contains whey and can deliver ~15g protein along with nutrients.

Health
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Should I have a regular cheat meal?

Personally I do not advise cheat meals or cheat days. It can lead to negative associations like guilt and binge eating.

Your day to day diet should not be so restrictive that you should need to blow out on extremely unhealthy food.

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Which 'milk' should I choose?

Cow, sheep, goat and soy all provide protein and other nutrients. Other 'milks' like oat, rice, almond, coconut, hemp, provide little to no protein or other nutrients. They are essentially a flavoured water.

Sport
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Does more protein mean more muscle?

Not necessarily. Ideally you should base your protein needs on your exercise and body composition goals. It should be related to your body weight, typically in grams per kilo, in the range of 1-2.5g/kg.

Health
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Is eating dairy bad for me?

If you have a lactose intolerance diagnosed by your GP, then you should be careful with dairy intake. Otherwise, dairy can provide a brilliant source of protein, calcium, and other nutrients to someones diet.

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Should I eat gluten-free food?

If you are diagnosed as Celiac by your GP, then yes. If you are not diagnosed Celiac, then no. Gluten-free food is not necessarily healthier, and is specifically made for people with an allergy to gluten.

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Is milk a good recovery drink?

Yes. Milk is an excellent recovery drink for many types of training and sport. It provides water, whey and casein protein, carbohydrates and other key vitamins and minerals. It is easy to access and consume.

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How can I alkalise my body?

You cannot alkalise your body

Everything you eat and drink is neutralised through digestion and your blood pH will always be 7.4.

Health
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Top Tips: Eating Healthier

Use fresh produce where you can. Steam cook your vegetables and cook with olive oil, coconut oil or butter.

Use herbs, spices, onion, garlic, lemon juice for flavour. Not sauces or condiments.

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Which supplements should I use?

Only use supplements proven to work. Use 'Australian Institute of Sport' website Group A, to guide you. Choose only supplements which are batch tested by 'Informed Sport'. Get your dosage and timing optimised by a SENr nutritionist.

Health
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Is juicing good for me?

Juicing extracts the fluid from fruit and vegetables but leaves behind pulp of the food; which has most of the essential vitamins, minerals, and fibre.

It is not the ideal method, instead eat whole and fresh fruit and vegetables.

Health
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Will lemon water speed up fat loss?

Lemon slices and water is a healthy drink. It’s not a magic answer to speeding up your metabolism or fat loss.

Water’s hydrating and good for your digestion in general and lemons provide some Vitamin C.

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When should I eat before a long run?

If you're running for more than 60 minutes you should eat a meal 2-4 hours before you start. This will allow time for digestion and minimise the chances of gastrointestinal upsets. Some individuals can eat closer to the start time so trial meal timing in your training.

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Is organic food more nutritious?

Both organic and non-organic foods are nutritious and safe to eat when you’re making healthy choices. Both organic and non-organic foods are grown and produced under strict regulations to make sure they are safe for you to eat.

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Should I take a multi-vitamin?

Probably not. You can get all your vitamins and minerals from real food every day, mainly by eating plenty of fruit and vegetables. Supplements can be poor quality and have contaminants so always choose real food first.

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What is 'training low'?

'Training low' means training with low carbohydrate availability. It may be useful for optimising training adaptations and fat oxidation. Always get your training diet structured by a SENr nutritionist, meal by meal.

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How do I test for allergies?

Go to your Doctor for IgE blood tests or skin prick tests. Avoid tests like saliva/hair samples (IgG/IgG4) (York/Lorisian), electrodermal/vega testing, kinesiology, cytotoxicity, pulse tests, because they are not reliable and cannot be used for diagnosis.

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Top tips: Immune system

Make sure macronutrient and micronutrient levels are optimised. Keep hydrated. Consider supplements like zinc, vitamin C, vitamin D to support you. Get quality sleep. Rest when appropriate. Consider omega-3 supplements.

Sport
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Top Tips: Supplements

Aim to get all nutrition from real food first. Consider only supplements proven to work. Purchase batch tested supplements using 'Informed Sport'. Use research based dose guidelines.

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Top tips: Avoiding illness

Don't share drink bottles/cutlery/towels. Avoid drinking excess alcohol. Avoid shaking hands. Use antibacterial gel or good quality hand soap regularly.

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I suspect an allergy, what do I do?

If you're concerned about an allergy or intolerance, talk to your Doctor about Celiac and lactose testing. And speak to a Registered Dietitian or Nutritionist to help manage symptoms.

Sport
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What is the ACSM position stand?

This is a summary of evidence for all sports nutrition science. It's a mini bible for Sport Nutritionists, but it is open access paper for all in the ACSM journal!

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Should I avoid trans fats?

Yes. This type of artificial fat has been shown to significantly increase your chances of heart disease. But natural trans fats in some meat and dairy products haven't been shown to have this effect.

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Must I eat every 2 hours to lose weight?

No. Eating small and regularly has no impact on your weight loss, it simply comes down to total calorie intake for the day.

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Are fruit juices healthy?

They're not great. You essentially have a high sugar drink without the fibre or need for chewing, meaning you can drink a lot of sugar in one go.

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Does food after 6pm turn to fat?

No. The way your food is stored is not dictated by the time of day. However, the choices you make in the evening time are usually unhealthier and higher calorie.