Fuel, Not Restrict: A Qualified Approach to Nutrition, Movement & Long-Term Health
This can be a controversial topic, but I truly believe it’s one that needs to be spoken about on a larger scale — especially by qualified practitioners.
Social media is currently saturated with weight-loss messaging and calorie-deficit diets that often promote restriction and overlook the fundamental nutrients our bodies need for everyday functioning. Many of us are in our gym era, counting calories, tracking macros, and choosing the most “low-calorie” options available. While this can be helpful, it’s important to recognise that these choices aren’t always what’s best for our long-term health.
Instead, I encourage a focus on whole foods that provide essential vitamins and minerals to support cellular health, energy levels, and overall wellbeing. For example, something that contains less calories is more likely to have less nutritional value to foods in there whole form. That being said, I’m a huge advocate for balance, everything in moderation. It would be hypocritical to say otherwise because, if you know me, you know I love a sweet treat.
As we move into a new year and set intentions around how we want to eat and train, my goal is to support you long-term, not just for a quick fix. If you’d like personalised guidance, you’re welcome to book a consultation. Otherwise, here are a few of my favourite tips I follow to support my body through movement and nutrition.
UNDERSTANDING THE BASICS OF OUR FOOD SOURCES
Carbohydrates: Provide the body with energy
Protein: Repairs and builds muscle tissue
Fats: Support sustained energy and hormone health
Micronutrients: Protect cells and support metabolic function
Hydration: Transports nutrients, regulates body temperature, and supports cellular health
HOW TO BUILD YOUR PLATE
1/4 of your plate filled with unrefined carbohydrates (e.g. quinoa, brown rice, sweet potato)
1/4 of you plate with protein (e.g. salmon, beef, tofu, chicken, beans)
1/2 of your plate with non-starchy vegetables (e.g. capsicum, beans, carrot, leafy greens)
add a small amount of healthy fats (e.g. avocado, olive oil, nuts/seeds)
TOP TIPS TO SUPPORT YOU
Focus on balanced meals that incorporate wholefoods, eating foods in the natural form is best, trying to avoid processing
Make sure you’re eating enough to properly support your body alongside the training you’re doing. While tracking calories can have its place, it can also lead to restrictive eating for some. Learning to eat intuitively and tune into your body’s cues is often far more beneficial long term.
Starting your day with breakfast that includes a quality source of protein (around 20–30 grams) can help keep you feeling satisfied throughout the day, support stable energy levels, and reduce the tendency to pick or snack excessively later on.
Maintain adequate hydration, aiming for around 2 litres daily, or more if you are exercising. Adding some electrolytes can be beneficial.
Listen to your body’s signals: hunger, fullness, energy, and recovery are key guides
When choosing packaged foods, opt for options with the shortest and simplest ingredient lists
Most importantly, find balance, consistency matters more than perfection
FUELLING THE BODY FOR EXERCISE/POST EXERCISE NUTRITION
Pre-Workout (1–2 hours prior): Aim for a source of carbohydrates to fuel the body and support performance. This could be something simple like a banana, oats, or toast.
During Exercise: Hydration is key. For most workouts, water is sufficient. For longer or more intense sessions, adding electrolytes can be beneficial. In endurance-based or extended training, exercise gels may also be used to support sustained energy levels.
Post-Workout (30–60 minutes after): Focus on replenishing with both protein and carbohydrates to support muscle recovery and energy restoration. Examples include a protein smoothie, eggs with avocado on toast, or a balanced meal containing both macronutrients
