Elevate Nutrition and Performance

POV: You’re a Sports Nutritionist… and your athlete is also your child 😂🏃‍♂️🥪

Turns out having a Sports Nutritionist for a mum means race prep starts well before anyone gets to the start line.

And when it’s a multi-day event? My job description becomes part nutritionist, part chauffeur, part recovery assistant, part weather watcher… and approximately 97% snack provider. 😂

Here are my TOP 5 things I focus on for multi-day competition 👇

1️⃣ FUEL BEFORE THEY NEED IT 🍞🍚
Race-day nutrition actually starts days before. Enough carbohydrate, protein and overall energy helps make sure those fuel stores are ready to go.

And yes… this sometimes involves me asking, “Have you eaten?” approximately 46 times a day. 😂

2️⃣ HYDRATION STARTS EARLY 💧
You can’t fix poor hydration with a giant bottle of water 30 minutes before a race. Fluids — and electrolytes when appropriate — are part of the plan well before competition begins.

3️⃣ RECOVERY FROM RACE 1 = PREP FOR RACE 2 🥛🍌
With multi-day events, recovery starts immediately.

Carbs + protein + fluids, followed by a proper meal, rest and sleep.

This is where Sports Nutritionist Mum appears trackside holding food before Ace has even managed to take his spikes off. 😂

4️⃣ NOTHING NEW ON RACE DAY 🚫🧪
We stick with foods we KNOW work.

No fancy new supplements. No experimental breakfast. No suddenly deciding race morning is the perfect time to become adventurous with food. 😂

Familiar, tolerated and well-timed wins.

5️⃣ KNOW YOUR ATHLETE — NOT JUST THE TEXTBOOK ❤️
This is probably my biggest one.

I know Ace doesn’t love racing with a full stomach. I know when he needs small top-ups rather than another big meal. And I’m slowly learning when he needs encouragement… and when he needs Mum to STOP TALKING. 😂

And that’s something I bring to my work with athletes too.

Every athlete is different. Every sport is different. Every training load, appetite, routine, food preference — and yes, every long list of food DISLIKES 😂 — is different.

I work with athletes across different sports, ages and levels to find nutrition strategies that are practical, achievable and actually work for THEM — because the perfect nutrition plan is pretty useless if your athlete won’t eat it.

Want some help with your nutrition or your child’s sports nutrition?

👇 Comment “FUEL” below and I’ll get in touch.

— Phena
Elevate Nutrition & Performance

🏃‍♂️ Race ready starts with recovery. 💚

After a huge week of racing, PBs and pushing limits, it’s tempting to just keep chasing the next session…

But this is where the real gains happen.

Recovery isn’t taking time off—it’s part of the training plan.

Whether you’re preparing for your next parkrun, a marathon, a triathlon, or cheering your kids on at weekend sport, make recovery a priority:

💧 Rehydrate properly
🥗 Refuel with quality nutrition
😴 Prioritise sleep
🚶‍♀️ Keep moving with light recovery
🧘 Listen to what your body needs

The athletes who perform their best aren’t always the ones who train the hardest—they’re the ones who recover the smartest.

This weekend, as we get race ready again, remember…

Recovery is where your next PB begins. 💪🌿

– Phena
Elevate Nutrition & Performance

✨ “Stronger in the gym… AND in the bedroom?” ✨

Perimenopause can throw curveballs at your hormones, energy, and yes – your libido. But the right food + training + recovery can help you get that spark back. 🔥

This one’s mainly for the ladies (perimenopause crew, I see you 👀), but fellas… don’t scroll just yet. A few of these tips will work wonders for you too. 😉

Think:
🥩 Protein + iron for stamina & energy
🥑 Healthy fats for hormone balance
🍫 Dark choc & berries for blood flow
🏋️‍♀️ Training & recovery to boost confidence (the sexiest thing of all)

👉 Swipe through for simple foods + lifestyle tips to boost libido naturally.

💬 Tag a gym buddy who’d love these tips (bonus points if it’s your partner 😉).

Did you know your gut is like a bustling city, home to trillions of tiny residents?

🏙️ What you eat plays a big role in keeping these friendly bacteria happy and thriving! 🌟

Having a healthy gut isn’t just about digestion, it’s the secret to feeling your best overall! 💪 Boosting your gut health means more energy, better immunity, and even a happier mood! 😊

So, let’s nourish our gut with a diverse range of foods for a thriving microbiome! 🥦🍇

Take your gut health to the next level and invest in a nutrition coach to boost your overall health. Book a FREE discovery call (link in bio) with me or PM me for more.

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The vagus nerve isn't just another body part; it's your secret weapon in the fight against stubborn weight. From taming tummy troubles to curbing cravings, it's the key to unlocking your weight loss goals.

How to Activate Your Vagus Nerve:

🧘‍♂️ Mindful Meditation: Take a moment to meditate and boost your vagal activity, promoting relaxation and improved mood.

🌬️ Deep Breathing: Practice belly breathing to calm your nervous system and dial down stress levels.

🥗 Probiotic Power: Nourish your gut with probiotics to support vagal activity and gut health.

🧘‍♀️ Yoga Bliss: Strike a pose and enhance vagal activity with yoga, improving mood and decreasing anxiety.

Ready to take your weight loss journey to the next level? Let's harness the power of your vagus nerve and crush those goals together! 💪

Write "discover' in the comments to find out how I can help you.

or book now at:

https://calendly.com/elevatenutrition_performance/introductory-call

Engaging in a lively discussion with ABC Capricornia this morning, chatting with Jez about an issue relating to our very own Capricorn beaches: should alcohol be allowed?

What are your thoughts? Comment below👇

While enjoying a drink seaside, let’s prioritise health and cleanliness: stay hydrated, pack out your trash, and respect the beauty of our coastline. 🌊🍹

“🌱 Cultivating healthy habits is key to a vibrant life! Here are three tips to kickstart your journey:

1️⃣ Start small and be consistent

2️⃣ Prioritise self-care, and

3️⃣ Surround yourself with supportive people who uplift your goals.

What’s your favourite healthy habit that keeps you feeling energised and focused throughout the day?

Share your tips below! 💪🥦

You’ve just conquered your workout, and now it’s time to power up your body for optimal recovery and muscle growth.

But did you know that as a woman, your post-exercise refuelling needs differ from men’s?

Understanding the timing and components of your post-workout nutrition can make a world of difference in achieving your fitness goals.

🌟 Learn how to optimise your post-workout nutrition for women and achieve your fitness goals faster.

💥 Read the full post here:

https://elevatenutrition.com.au/blogs/post-workout-nutrition-women-timing-optimize-recovery/