Catalyst Dietitian in West Perth, Western Australia | Alternative & holistic health service

Catalyst Dietitian

Locality: West Perth, Western Australia

Phone: +61 405 173 173

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• Medical and health
• Alternative & holistic health service
• Nutritionist

24.01.2022 Day 3 highlights from #acsm19 (a little late due to two huge days!) 1. Be careful what you test for. My favourite "no result" from the poster session was the study pictured above on the effect of sports drinks on young female athletes (10 year olds). No performance benefits observed in a high intensity setting, but what if there were? Would we then be telling kids to start having sugary drinks every time they want to do well in sport? I think the real world outcomes could've ...been thought through a little more about messaging and health but luckily we can say young athletes DO NOT need sports drinks. 2. Protein needs to be spaced out during the day for the best possible improvements from training. This is why I work so hard on improving snack habits in the people I see through Catalyst as it often isn't done well. 3. Niche supplements might help a little but spending lots of money on various performance aids rarely results in a significant change (between 0.5 and 2% improvements using multiple supplements). 4. Your energy levels and mental fatigue have a big impact on how you exercise. Sometimes nutrition for sport is more about surviving the workday with enough left in reserve to get to training with a positive mindset. 5. Iron is hard to get right but we are finding out so much, so fast. New research in iron absorption in recreational athletes (by my girlfriend @rachelhmccormick ) is giving us new strategies to counter iron deficiency. There's isn't enough space to go through it all but iron supplements and high iron foods are best in the morning. #nutriton #acsm #sportsdietitian #sportsnutrition #dietitian #kidshealth #sportsdrink #health @ Orange County Convention Center-South Concourse

22.01.2022 Tendon, fascia, and connective tissue rehab and strengthening - getting back on your feet quicker, and getting quicker on your feet. Nutrition research is finding new ways to speed up tendon and fascia healing, and improve muscle force production for better performance. If you are rehabbing, prehabbing, or looking for that extra few %, you need these 4 main ingredients... 1. Gelatine/ collagen - cheap and easy to make at home, a gelatine supplement contains the right proteins... for new tendon or connective tissue formation or strengthening. At the right dose, these nutrients are present in high amounts in your bloodstream within an hour of consumption. 2. Vitamin C - this is essential for collagen formation and can be low after an overnight fast. Make sure you are getting your 2 fruit and 5 veg! 3. Protein - specifically: Leucine. This amino acid unlocks your muscles after exercise so they can take on the maximum amount of nutrients for recovery and strength gains. 4. A targeted, personalised, loading protocol from a sports physio - imagine 5 sponges in a sink full of dirty dishes (yes, I'm coming up with this analogy in my kitchen). One sponge is the tissue you want to strengthen (Achilles, plantar fascia etc.) and the first 3 ingredients are the detergent in the water. A proper loading protocol from a physio is like squeezing only the right sponge so that it absorbs most of the detergent (the nutrients in your bloodstream) and you get the best results (clean coffee mugs). A targeted protocol will differ for everyone, but things like calf raises for Achilles tendinopathy are an example. No protocol is like squeezing all the sponges and getting only a fraction of the desired result because the nutrients aren't going where you want them. A @sportsdietaust sports dietitian and sports physio can provide a complementary plan that could help hasten your rehab or improve your performance. For more info, listen to this excellent podcast from @laurent_bannock and Keith Baar. #nutriton #dietitian #sportsnutrition #sportsdietitian #rehab #plantarfasciitis #achillestendonitis #gelatine

21.01.2022 Constantly tired? Low energy intake affects physical and mental health and sports performance negatively. Recently I've seen a few clients who aren't reaching their health or exercise goals even though they are very sure the foods they eat are good choices. This is because no matter how good your food choices are, if there isn't enough energy in your diet overall your body will change to reduce your exercise output and store as much as it can in the form of fat. The picture ...above shows someone who is making good choices, but can't increase their long run because their body is trying to conserve as much energy as possible. Common signs that you aren't eating enough are frequent fatigue (having 6 coffees might hide this but it is still there), increased resting heart rate, loss of appetite, and poor exercise performance. This is detrimental to athletes in training and to energy levels at work, and can negatively impact growth in junior athletes. If you think your food choices are good but you aren't seeing the results or are constantly tired, have a chat with a sports dietitian about your energy requirements. Also check out the "Fighting Fatigue" blog on the @sportsdietaust website for a great summary of nutritional causes of tiredness and poor performance. #nutriton #sport #exercise #sportsnutrition #sportsdietitian #running #Perth #dietitian #health #fatigue

17.01.2022 More carbohydrate improves performance; But is that everything? More carbohydrate utilisation improves running economy and performance, but it is important to remember that performance is just a small part of your sport. We are lucky enough to have access to some brilliant researchers here, and one of the participants wrote the paper above on training the body to burn fat. Essentially, your body can adapt very quickly to burn more fat if you fuel properly before certain train...ing sessions. This can be very beneficial for athletes during certain training phases, such as a base phase after time off when we may want to change body composition. It can also help to preserve carbohydrate for hard days, although nearer to racing this may not be the best approach which is why we are testing very high carb tolerance. While this paper doesn't fit perfectly with what we are trying to do here, it does highlight the fact that performance isn't everything. Eating a variety of foods, having a healthy body, and enjoying food rather than eating purely for athletic gains is hugely important. Research like this paper shows that we can combine a good and varied diet plan, with a proper training program to optimise performance AND health, and that research on the elite can still guide nutrition for all levels of athlete. #nutriton #dietitian #sport #sportsdietitian #health #running #marathon

17.01.2022 The final #acsm19 update... We have come down from the mountains of Jasper and Banff into reception just long enough to post a final @acsm1954 conference update: 1. "Time Restricted Feeding" is the next progression from intermittent fasting, and although it has some scientific merit, realistically it isn't the best message for the population. Interestingly, it does appear our bodies are better at using certain medications and nutrients at certain times of the day, but only ea...ting during a small window is probably unrealistic for most people so be wary of health claims that simply are impossible to keep up long-term. 2. Protein can't just be wedged into the diet anywhere to improve strength or muscular adaptation. This "real-world" study is a great example of the need to be targetted with food to get the desired result, rather than aiming simply for the right number. 3. Vegetarians and vegans can eat the right type and amount of protein to realise similar improvements in strength as meat-eaters but it does take more work. Ask a dietitian about complementary protein sources if you aren't sure if your plant based diet is adequate. 4. EAT MORE FIBRE! This huge study showed eating less fibre and more sugar correlated strongly with poor health and obesity so use the nutrition panel as much as possible to increase your fibre and decrease your sugar intake. 5. Nurture young athletes but teach them to be independent, autonomous decision makers. Controlling coaches may increase the likelihood of athlete anxiety and "burn out" which shows the importance of teaching young athletes to think critically and embrace responsibility. This is also a great approach to nutrition, as I try to teach juniors to be responsible for their own health rather than simply tell them what to eat to perform better. #nutriton @ Orange County Convention Center

16.01.2022 35km test 2 - 11seconds better in the final 7km time trial. While we dont have full results yet, the high carb group seemed to tolerate over 80g of carbohydrate per hour quite well. From what we know of the theory behind the study, extra carb in means extra carb use and better economy/ performance, so the fact that nobody was grumbling is a good sign. So how will we know if the theory is right? Well we still have a running economy test to do Friday, although the measure of ...RER is also a good predictor of whether the higher carb should improve performance. RER is the respiratory exchange ratio, and is calculated using the amount of oxygen you take in and the amount of carbon dioxide you breath out to determine what fuel your body is using. Carbohydrate is very efficient as a fuel source and has an RER close to or higher than 1.0, and the higher the RER at a steady state the better and more economical you are (theoretically). Friday will be super exciting to see if there are any big differences in the athletes on the very high carb diet, as they could have adapted already over the two weeks to be more efficient runners. This research could change the way we prepare, nutritionally, for races where our aim is to perform better than we have before. #pb #nutrition #dietitian #sportsdietitian #sportsnutrition #performance #athlete #marathon #raceday #running #carbs #stickaforkinmejerry @ Lake Ginninderra

16.01.2022 Day 2 #acsm19 highlights... From a practical standpoint, today was a refreshing view into the world of applied research. A few of my personal standouts were; 1. Bone health and energy availability. Great research into bone breakdown and formation and the nutritional and exercise related causes of stress related injuries. Interestingly, nutritional causes of low energy availability resulted in poorer outcomes for bone health than did exercise related causes. There may also be ...an sparing effect related to better carbobydrate intake. 2. Vegetarian and vegan diets don't make peak performance impossible, but they do require a lot more work to get the most out of your training. Great talk in the evening on the leucine content of vegan foods and how well planned the diet needs to be to get the best muscular changes after exercise. 3. Running Economy of different shoes. Very interesting research into shoe characteristics affecting running economy and the thresholds for best shoe choices based on running surface and distance. (the 4% is better than you think) 4. DON'T TRUST THE LABEL. The picture above is a study done out of Lynchburg that I thought was particularly applicable to the current sports supplement environment. The study had participants take a nitrate dose according to the marketing of a popular supplement as most people would, and had them undergo a threshold workout. It found NO SIGNIFICANT IMPROVEMENT as expected, because the research has shown already that the marketing and dose instructions of popular supplements isn't always accurate. This isn't just the case for nitrate supplements either (pickle juice marketing is another example), and this uni has already looked at other sports supplement claims such as popular caffeine products. In short, ask an expert when co sudering supplements as the marketing can be misleading. #nutrition #dietitian #sportsdietitian #bone #health #biomechanics #supplements @ Orange County Convention Center

14.01.2022 Talking sports nutrition on @thetodayshow and @ch9perth news today. @hbfhealth and Channel 9 are doing a fantastic job promoting exercise AND nutrition as part of their activities for this year's @hbfrun. This morning I was on the Today show with the superstars (and budding iron man athletes) on the weather team talking about the importance of breakfast EVERY DAY and how brekky can set up our energy levels for the rest of the day and improve gut health. I also had some great... pre-exercise meal options on display, the recipes for which are available via the @sportsdietaust website and the AIS nutrition website. The toast topper recipe is courtesy of @davidcatalystdietitian and is an easy option if you are short on time. I'll also have some short tips airing on the news this evening about what to eat the day before the run. If you miss any of the tips, come and see our friendly sports nutrition experts at the Run for a Reason event expo when you pick up your race pack to speak to a qualified sports dietitian about anything exercise or health related. We'll have some simple diet check-up forms to fill out so you can get some personalised feedback on how to reach your goals, and our expert team can talk you through gels, aid stations, caffeine, and anything else to help you get the most out of your running or exercise routine. #nutriton #sportsnutrition #dietitian #sportsdietitian #hbfrun #running #sport #health #Perth @ Kings Park and Botanic Garden

14.01.2022 Sports Nutrition Experts at the @hbfrun expo this week. @dietitians_association_aus and @sportsdietaust have teamed up again at the @hbfhealth Run for a Reason expo, and will have sports dietitians on hand to answer all of your health and exercise related nutrition questions. We have a sports supplements section if you want to know how to grab a cup at aid stations properly, discuss the latest in fuelling and recovery, or find out about gels and pickle juice. There's also som...e great food models to show carbs that are good for fuelling hard exercise, and those that are better for hunger levels and good gut health. On top of the pre-exercise snack options and the recipe books, we also have a free diet check-up service where you can fill out a normal day of eating, write down a health or exercise goal and your contact details, and a sports dietitian will get back to you with how you can make some easy changes to reach those goals. Make sure you stop by and chat to our friendly team when you pick up your race pack, and good luck this weekend! #nutriton #sportsnutrition #dietitian #sportsdietitian #hbfrun @ Perth Convention and Exhibition Centre

12.01.2022 Fuel for Footy... This Friday is the Catalyst Dietitian Derby which means it will soon be the off season for the kitties. Check out our four points below for some 1%ers between seasons. 1. Match your intake with your exercise WITHOUT going hungry by adding in some low-fat, high-protein dairy, whole grains, and plenty of fruit and veg. These foods keep you full for less kilojoules which can help body composition when you reduce your training.... 2. Recover from the season with a moderate protein portion often during the day, ESPECIALLY at snacks. Recovery and injury rehab can be significantly improved by reducing the gaps in the day without a good protein source. Foods like nuts, tinned fish, and yoghurt are ideal easy snacks at work that can help get over the long season or injury. 3. Plan for next season NOW! If you have Tim Kelly coming to your club and are shifting from an outside to an inside mid, small gains of around half a kilo of muscle per week can be made over the next few months. The aim should be to get your diet plan sorted now so that moderate gains can be made steadily and without an increase in fat. 4. Eat for ENJOYMENT! We don't always choose food for health or sports performance, and if you are eating for taste or enjoyment make sure you recognise that and embrace it. It's OK to have unhealthy foods for enjoyment every now and then, especially at the end of a long training block. #dietitian #sportsdietitian #nutriton #sportsnutrition #afl #footy #recovery #4points #biccies #sausageroll

09.01.2022 Carbs for health, not just performance... There is plenty of opinion out there about Carbohydrates and health, but what does the research actually say? Carbs are a more efficient fuel for hard exercise and are rich in the vitamins and minerals we need to function at 100%. On top of this, the fibre in unrefined and whole grain carbohydrates, as well as fruits and veggies has been linked to a staggering amount of health benefits. Including extra carbs and fibre at the right tim...e doesn't just improve your running, it may also reduce the risk of obesity, infection, allergy development, inflammatory diseases, and may improve mental health. Research continues to show more and more links between fibre intake, gut bacteria, and physical and mental health, so do the little critters in your gut a favour by choosing high fibre carbs instead of refined ones. The only hard choice is what spread to put on your high fibre bread! #sourdough #wholemeal #dietitian #sportsdietitian #nutriton #sportsnutrition #guthealth #microbiome #almondbutter #peanutbutter #nutino @picspeanutbutter

08.01.2022 Fuelling for performance AND health - lower-carb carbs for athletes. Are you stuck in the cycle of pasta and rice all week? While high intensity exercise benefits from plenty of carbohydrate for fuel, this is only a small part of the training week, or training phase. If you have times of lower intensity training, such as a base phase of easy volume, multiple easy sessions in your week, or are returning from injury, consider trying something new at main meals. Aim for foods t...hat will provide carbs for energy during the day, plenty of fibre to keep you full and your gut healthy, and vitamins and minerals for exercise, health, and your immune system. Sweet potato is one of my favourites as it is about 50% less kilojoules and carbohydrate than an equal weight of rice, is packed with fibre and potassium, and has plenty of vitamins A and C and the B-vitamins. It goes great baked and mashed, and if you've got some extra time for cooking on a weekend you could even give these sweet poatato gnocchis a try. Getting carbs from fruit and veg is a great way to get enough fuel for work or study AND easy exercise, give your gut health a boost, or improve your body composition. Speak to a sports dietitian to find out how to periodise your carbs to suit your goals, and shoot me an email if you'd like the gnocchi recipe. #nutrition #dietitian #sportsnutrition #sportsdietitian #carbs #marathon

07.01.2022 American College of Sports Medicine conference: Pre-conference sessions The next few days will be packed with learning here in Orlando for the ACSM conference. Already the pre-conference sessions have packed so much in;... 1. Great discussion on how to improve junior sports participation including using GP education to include a "physical activity as a vital sign" during check ups. Parental modeling is also crucial, as kids of active moms are twice as likely to be physically active. 2. Bone health and reproductive function in female athletes. A GSSI follow-up from their YouTube webinar on nutrition and recovery from bone stress injuries including simple and REALISTIC recommendations on improving diet to improve bone density. (webinar is a MUST watch) 3. The effect of ultra- endurance exercise on body systems and understanding the stress of long, continual efforts on heart, lung, and gut function. Great practical component in this session with a discussion on the reduction in lung function from using a hydration bag. 4. Snuck in a cheeky biomechanics lecture in the pm session on ground impact forces due to different forefoot strikes. 5. Great talks on elite athlete nutrition practices including the best drinking strategies for performance (high volume low frequency vs low volume high frequency) and Louise Burke covering nutrition for the 24/7 athlete. Feels like half a semester in half a day and loads more to come! #nutrition #dietitian #sportsdietitian #sportsnutrition #acsm19 @ Orange County Convention Center

04.01.2022 That's a Wrap - some key points from 3 weeks of learning at the AIS Carbohydrate for performance: the future of sports nutrition research will be on a new approach to the carbo-loading principle, and new fuelling strategies to maximise carbohydrate use. These two areas combined will improve running/ exercise economy and allow for even better results. Gut tolerance: New products are being used to train the gut to process and absorb race fuels faster to prevent them sitting in ...the stomach, or causing GI upset from poor digestion and absorption. "Over-revving" the engine: if you try high carb intakes for race performance, you MUST keep the supply coming or the increased carb burning will get through fuel quickly and make hitting the wall more likely. Health vs. Performance: gut training and high carb intakes are only useful in a very small fraction of a proper training plan and build-up to a race. There are many health benefits that can be maximised through a good training nutrition plan during other phases of training (fat burning in particular). Performance isn't just numbers: while high carb intake and extra carb burning is beneficial to performance, not everyone will FEEL at their peak eating white bread and rice all the time, so it is essential that your plan for this is personalised. Other photos: the ACTUAL log of William Bligh describing the mutineers of the Bounty at the National Library, A political cartoon and the cabinet room at old parliament house. #nutriton #dietitian #sportsnutrition #sportsdietitian #running #marathon #food #diet #training #historynerd @ Canberra, Australian Capital Territory