Another athlete Sanctioned

It’s so sad to see another athlete receiving a substantial sanction from ASADA due to a positive sample from a contaminated product. It’s so important to only use products that have been 3rd party tested for WADA banned substances through […]

Fresh Veggie Smoothie

Serves 2 2 bananas 1 carrot, grated 1/2 zucchini, chopped 1 cup ice 1/2 cup milk 2 scoops Pro4mance Vanilla WPI Place all ingredients in a blender. Blend until smooth. Pour into cups and enjoy!

Mini Protein Cheesecakes

makes 30 1 cup rolled oats 2 tbs shredded coconut 10 pitted dates 3 tbs butter, melted 1 1/2 tsp gelatine 1 tbs boiling water 1/2 cup yoghurt 250g light cream cheese 2 scoops Pro4mance vanilla WPI 30 raspberries Put […]

Blueberry smoothie bowl

serves 1 1/3 cup rolled oats 1 tbs chia seeds 2/3 cup milk 1 banana 1/2 cup blueberries 2 tbs yoghurt 2 scoops Pro4mance vanilla WPI Toppings: Mixed berries, shredded coconut and mixed seeds Place oats, chia seeds and milk […]

Asian Chicken Noodle Salad

Serves 4 500g chicken breast, cut into strips 250g rice noodles 1 cos lettuce, chopped 2 carrots, peeled in strips 1/2 cucumber, peeled in strips 4 cups snow peas, halved 1 clove garlic minced 1/3 cup olive oil 1/4 cup […]

Cherry Ripe Protein Smoothie

Serves 1 15 cherries, pitted 1/4 cup shredded coconut 2 scoops Chocolate Pro4mance WPI 1 tbs yogurt 1/2 cup milk 1/2 cup ice Place all ingredients in a blender and bend until smooth. Serve and Enjoy!

Red Velvet smoothie Bowl

Serves 1 1 Banana 1/2 cup Frozen Raspberries 1-2 scoops Chocolate Pro4mance WPI 4 tbs Coconut Yoghurt 1/3 cup Rolled Oats 1 tbs Chia Seeds 2/3 cup Milk 1/4 cup shredded coconut 1 tbs peanut butter Toppings of choice: Raspberries, […]

Injury Return Nutrition

By guest blogger, Accredited Sports Dietitian, Andrew Hall Did you know that it takes three times more energy to cover the same distance on crutches as it does compared to walking normally? If you have ever experienced a sporting injury, […]

The Forgotten Supplement, SLEEP

By guest blogger, Accredited Sports Dietitian, Andrew Hall When chasing health and performance improvements, staying up well after dark, neglecting sleep, scrolling through pages of #instafood and #motivationalmemes makes about as much sense as using chop sticks to eat an […]


By guest blogger Accredited Sports Dietitian, Andrew Hall WHAT IS A MUSCLE CRAMP A muscle cramp is a sudden, involuntary, painful contraction of a muscle. These symptoms typically ease off within minutes but are often accompanied by a palpable knotting of […]

Are low carb, high fat (LCHF) diets suitable for athletes?

By guest blogger, Coach and Advanced Sports Dietitian, Alison Patterson LCHF diets are a hot topic in the sports nutrition world at the moment. Pick up a popular magazine, watch the TV or scan the internet and you’re likely to […]

Getting the most out of evening training sessions

By guest blogger, Coach and Advanced Sports Dietitian, Alison Patterson Most triathletes will complete more than one training session a day and usually at least one of these sessions is in the evening. To get the most out of your evening […]