adventure.nutritionist

Carbs aren't just fuel, they're part of your body's stress management system.

Before, during, and after your hikes, runs, rides, or other forms of physical activity, carbohydrates play a key role in reducing inflammation, lowering stress hormones, and speeding recovery.

It's not about loading up for no reason, it's about strategic fueling for resilience and performance.

On multi-day adventures or tough training blocks, when you need to get up the next day amd do it all over again,  smart carb timing can make the difference between thriving and crashing.

Adventure nutrition is more than just energy — it’s about supporting your body to go further, and feel better doing it.

References: Nieman et al. (2017), McCartney et al. (2018), Welsh et al. (2002)

But what about protein?
It’s a question I get asked all the time.

We now know that the recommended protein intake for optimal health, longevity, and physical performance is higher than we once thought - for both athletes and non-athletes alike.

That leads to the obvious follow-up: how do I actually get that much protein into my day?

While protein powders, waters, and other supplements have become increasingly popular, I recommend starting with food first. Supplements are exactly that - they’re designed to supplement your diet, not replace it. So where possible, affordable, and accessible, choose food.

Here are some examples of foods that contain around 30 grams of protein:

✔️1½ cups cooked lentils

✔️1 tin of salmon (around 120g) + 2 boiled eggs

✔️150g grilled chicken breast

✔️200g plain Greek yoghurt + a sprinkle of nuts or seeds

✔️3 eggs + a slice of wholegrain toast with cottage cheese

✔️120g tofu + 1 cup quinoa

One of the most common mistakes I see is people trying to cram all their protein into dinner or a post-exercise shake. Instead, try spreading it out—add some to breakfast, morning or afternoon tea, or any other time you eat.

It adds variety, makes it more manageable, and helps your body use it more effectively.

If you're looking to boost your intake, maybe start by choosing one of these and finding a place for it in your day.

I struggle with holiday/festive silly season posts.

I really do.

On the one hand, I'm a nutritionist, and I know people struggle this time of year. They want to have fun, share joy, and celebrate.

They also don't want to completely abandon their fitness and training goals they've been working on all year.

And some might say, it's just a few days, don't worry about it.

And to those I say - how are things in the Northern Hemisphere?? 🌍 ❄️ 😆

Here in Australia🌞 the holidays, or the silly season as we call it, is long. It starts with those early Christmas parties and end of school year functions in November. And goes right on through to Australia Day, which is Jan 26th.

Schools are out for most of December and January, so schedules are disrupted, and busy working parents are trying to make the most of their kids school holidays while also working.

It's a lot.

But the other side of the issue is that this time of year the 'health and wellness' space is about to kick off in its yearly bid to create body dysmorphia and a disordered relationship with food.

Yep, that's those 'post holiday shred', Turkey burn' '12 weeks to a beach body' aggressive marketing designed to target your insecurities and make you feel like if you don't hope on one of these diets now, you will fail to start the year successfully.

It's all nonsense.

But for me, it means anything I saw or do needs to be filtered through this lens.

❓️Will anything I post online actually be helpful?
❓️Will it help to improve health and fitness, or be detrimental?

In truth, I don't know.

But I have put together a guide full of the advice and topics I've been covering with my clients over the past few months in the lead up to the silly season.

If you would like the guide, just comment GUIDE below. I, not a chat bot or other AI tool, will DM it to you.

Happy Holidays 🎄🎁

Early start ☀️ but what a great morning at our local business expo! A big thank you to the 100+ people who attended representing local businesses.

I created a guide for surviving/thriving over the holiday season, which for many means enjoying the festivities but not losing your training goals.

If you'd like to download a digital copy, I'll pop the link below.

Thank you to everyone who joined at East Fremantle Yacht Club for the BNI Alliance - Business Networking Perth event!!

It’s easy to let fitness slip during the holidays, but consistency is key. Keeping up your training doesn’t have to be perfect. It’s about working movement into your schedule wherever you can.

It's also a time of year when you might need to let go of the perfect fuelling strategy. Staying consistently physically active is the focus, even if you can't find the time to make sure you're optimally fuelled for maximum performance.

This is me, this morning, at my gym. I’ll admit, the gym isn’t my favourite place. I go because I know strength training is essential for staying healthy and being able to do the things I enjoy, like hiking and climbing.

While there is no denying cardiovascular and endurance exercise improves your VO2 max, which is a key marker for health, there is no amount of running that will support bone density like strength and resistance training.

The holidays can make it harder to find time for outdoor activities. That’s when I rely on the gym to keep my fitness ticking over. It’s not always exciting, it can be a bit boring, it gets the job done.

When stress is high and food choices are out of your control, staying active matters even more. Moving your body helps keep you grounded and on track with your health and fitness goals.

Keep movement part of your routine this holiday season. It doesn’t have to be perfect, just consistent. You’ll thank yourself later.

Want more tips for the holiday season? I've got a new guide, Fuel for the Festive Season.
If you'd like a copy, just comment FUEL below and I (me not a bot) will send you the download link 👍

It was an honour and a privilege to be nominated for an Outdoor Industry Award in the category of Outdoor Education for Food on the Trail: Nutrition for Multi Day Hiking.

In many ways, it feels like my career has come a full circle re-entering the outdoors industry. I've come back with a new set of knowledge and skills to complement the years of experience working in the outdoors sector has given me.

Many people have supported me on this journey, and I would not have been here at this event without the support of .com.au and the amazing team at , for all taking a chance on me 💙 Thank you.

Get Outside for Mental Health this Outdoors October! 🌳

Join us for a Walk & Talk event with and the .nutritionist on Sunday, October 20th, at 9:00 am. We'll explore the beautiful Attadale foreshore while discussing the powerful benefits of walking, exercise, and mental health.

Why Walking?
Walking is often underrated as a form of exercise, but it’s one of the most accessible and beneficial ways to stay active. Just a brisk 30-minute walk a few times a week can improve cardiovascular health, boost mood, and support mental well-being.

Two Hours a Week in Nature
Spending time outdoors, even as little as two hours a week, has been shown to lower stress levels and enhance mental clarity. Walking in natural settings, like the beautiful trails along the foreshore, helps you connect with nature, which is great for both physical and mental health.

Get Involved with Outdoors October
As part of Outdoors October, this event encourages everyone to get outside and make the most of our stunning local landscapes. Being active in nature is a simple, yet powerful way to support your mental health. So grab your walking shoes and join us to make a positive impact on your health and wellness.

📍 Location: Attadale foreshore, Burke Dr. at Roberts Rd
📅 Date: Sunday, October 20th
🕘 Time: 9:00 am

Let’s get moving!

It was an absolute privilege, and a whole lotta fun, to deliver the nutrition component of the Introduction to Bikepacking workshop as part of 's legendary Experience Series.

While 'bikepacking' might be a new term to many, touring and camping with your bike is not. My first cycle touring on road/off-road two week excision (with eight 15 year olds!) was twenty years ago, but it still stands out in my mind as one of the most impactful trips I've ever lead.

The top nutrition tip of the night goes to the primary facilitator, Brad Serls, legendary bikpacker. This is a great tip for anyone on a trail adventure that requires you to pick up food as you go to prepare and eat on trail or at your campsite:

Always practice both cooking and selecting the food you are going to eat. Bring your camp stove to work, or get it out at home. Go to a small local grocery store, if possible something similar to what you will find on your trip.

Think about your nutrition needs, buy the food, and prepare it for your next meal.

How did it go? How did it taste? Was it easy to make? Did it meet your nutrition and energy needs?

Bikepacking, hiking, or if you're caravanning across the country - it's always a great idea to practice both selecting and preparing food like it will when you're out there, to make sure you're fuelling your next adventure.



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Have you ever wondered what the best food for hiking is?

Here's the truth: it all about you.

Matching your food choices to your energy needs AND your personal preferences.

Choose food that matches your energy requirements, supports the type and intensity of your hike, and aligns with how you eat off-trail.

Most importantly, pick food you enjoy and that makes you feel good while you're out there.

There's no one-size-fits-all when it comes to fueling a hike. The key is learning how to eat in a way that meets your personal needs and preferences.

That’s the best way to fuel your adventure.

😋 FOOD ON THE TRAIL workshops 🥾

Last week, we wrapped up the national Food on the Trail workshops as part of Experience Series.

After sreaming into Melbourn, Hobart, and Canberra, it was an absolute delight to finish the series LIVE in Perth.

After the workshop, participants got to sample for the extensive range of freeze dry, dehydrated, and retorted meals on offer.

What I learned? I'm now a convert to dessert for breakfast!

What are your questions about food for your next hike or time on the trail?

What's something you would really like to know?

A bit of behind the scenes action from today's Food on the Trail workshop! We were streaming into audiences in Hobart and Melbourne!

Last week we streamed into Canbarra as part of the Experience Series.

And tomorrow, we are finishing off the Food on the Trail series LIVE in-person in Perth!

com.au
is the person who's made this happen - who would have guessed all these years later we still find ways to work together :)

TRAIL F U E L 😋

These recipes cards are ready for download 👍

Dehydrated: Planning a hike or camping trip?

High energy snacks: fuel to keep you going throughout a big day on the Trail or for on the go busy day 👣

Who wants to try them??