Ola Luczak Sports Dietitian in Melbourne, Victoria, Australia | Sport & recreation

Ola Luczak Sports Dietitian

Locality: Melbourne, Victoria, Australia

Phone: +61 402 259 555

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• Sport & recreation
• Nutritionist

25.01.2022 25. DO I NEED A SPORTS DRINK? For most people the answer is no. If you are an active person who plays social sport on the weekend, goes to the gym a couple of times a week or runs for 30 minutes then you will not get much of a performance benefit from drinking a sports drink but rather consume unnecessary sugar, salt and calories. You would be much better off drinking water and relying on the carbohydrates and electrolytes in your meals around training. Those that might bene...fit from a sports drink include: Very high level athletes with a high training load Athletes completing strenuous exercise in hot conditions Endurance athletes where training exceeds 60-90 minutes Multi-game competition days whereby ability to eat food is limited See more

24.01.2022 Good luck to those competing in the Gold Coast Airport Marathon this weekend. Hopefully you've got your race day plan all sorted and know how many carbs you aim to consume. Asker made a great point to 'practice, practice, practice.' Best not to try new things on race day so as not to cause gastrointestinal issues. http://www.mysportscience.com/

24.01.2022 I was shocked today to learn that 1 in 8 Australian females and 1 in 10 males will develop an eating disorder or disordered eating in their lifetime. The sports most affected currently are Triathlon, middle-distance running and rowing. Thank you so much to amazing sports psychologist Jacqui Louder for delivering a great presentation to Maribyrnong Sports Academy coaches.

24.01.2022 Informed sport completed a study where 67 sports supplements in Australia were tested and 19% (13 products) contained substances banned in sport. Scary. Fat burners and pre-workouts being the biggest culprits.

24.01.2022 17. EMOTIONAL EATING Do you find yourself doing a lot of non-hungry eating? Perhaps eating when you are stressed, tired, bored, upset? It is normal for all of us to do some non-hungry eating, however, if you feel out of control with your eating then her is a great book I recommend to you. If not dieting, then what? Dr. Rick Kausman. It is a fantastic read with great practical exercises and very relatable for many people.

23.01.2022 31. MEDITERRANEAN DIET Youve probably heard and research proves that a Mediterranean diet is great for your heart, healthy weight and decreased risk of depression & dementia. This style of eating has an emphasis on whole foods fresh fruit & veg, fish, whole grains and healthy fats. On that note Im off to Greece to find out for myself. See you in a month!

22.01.2022 ASADA are doing some amazing work trying to help keep our young athletes safe and sport fair. Im excited to work alongside them to help spread their message

21.01.2022 14. KEEP YOUR ENVIRONMENT HEALTHY If you see it, youre likely to eat it. I just walked into my work staff room and suddenly I feel like a Tim Tam. Why? Because there was what seemed like a never-ending supply in my view. Keep your extra treats in an opaque container rather than a glass one and away from eye level in your home. That way youll have it when you feel like it not every time you open the pantry.

19.01.2022 GOOD LUCK TO ALL OF MY FRIENDS AND CLIENTS DOING RUN MELBOURNE TODAY! I've written you a poem to help guide you to success. Stick to familiar foods, and don't try anything new. Otherwise there could be trouble, that'll send you to the loo.... You'll need a carb filled breaky, perhaps juice, toast and honey. But don't eat too much fibre, or it might upset your tummy. Eat two hours before your race, for adequate time to digest. Then sip on electrolyte fluids, to ensure you run your best. During race, you'll need to fuel, so your plan comes to fruition. If you don't yet have a master plan, consult a dietitian.

16.01.2022 A great slide shared by Jeni Pearce from High Performance Sport New Zealand. Athletes really need to be aware of what they are putting into their bodies and make the decision they can live with.

16.01.2022 23. OUR NEW PYRAMID HAS ARRIVED Here is a new visual food guide that reflects the Australian dietary guidelines. No matter where we turn, the message that fruit and vegetables should make up the base of our diet remains the same.

16.01.2022 Great to see Sam Stosur through to the second round of Wimbledon. I'll be glued to the tv with 7 other Aussies in action tonight. All developing tennis players should check out the great nutrition tips on the Tennis Australia website http://www.tennis.com.au/learn/health-and-fitness/nutrition

14.01.2022 29. ATHLETES AND IRON Athletes are at higher risk of iron deficiency for the following reasons: 1) A higher red blood cell count means a higher iron requirement 2) Iron is lost in sweat 3) Bleeding caused by minor damage to the stomach lining during intense exercise causes iron losses... 4) Activities like running can cause bursting red blood cells in the feet = higher cell turnover = higher iron requirements Foods high in iron to include in your diet include beef, chicken, fish, eggs, spinach, legumes, tofu, dried fruit, almonds and fortified breakfast cereal.

14.01.2022 13. SHOPPING SUCCESS Make a shopping list and stick to it. It sounds simple but are you actually doing it? If you go armed with a game plan youll be much less likely to impulse purchase and be swayed by marketing ploys. You will likely come out with a healthy shopping basket and save money too.

14.01.2022 27. LETS BEE GRATEFUL The fabulous sports psychologist at Lakeside Stadium (Daniel Dymond) told me that it takes the life of 12 bees to make 1tsp of honey. I thought this fed into the last post nicely about appreciating food. So before you tell the next bee to buzz off,' perhaps you can stop to appreciate their work (unless you are a fructose malabsorber) then feel free to curse at them if you must!

13.01.2022 26. DONT BE A FOOD BULLY We spend far too much time demonizing food. Dont eat wheat, dont eat sugar, dont eat fat, dont eat dairy, only eat raw food, avoid nuts / legumes, dont eat acidic foods, bananas are bad for you, dont eat potatoes. We are becoming more restrictive and obsessed with cutting things out and clearly its not working. Rather than putting so much energy into avoiding foods, lets try to engage in more positive eating changes. For example: * Im going... to put 3 different vegies on my dinner plate. * Ill try and get into a habit of taking fruit & yoghurt as snacks to work. * Ill add some berries and chia seeds on my breakfast cereal to help fill me up. * I'll try to have fish twice a week. Guess what by focusing on the positive youll find there isnt as much room for the extra foods and you can create a better relationship with food.

12.01.2022 If you missed if last week - here is a great video by Louise Burke on low-carbohydrate high-fat diets in sport.

11.01.2022 18. MAKE FLUID YOUR FRIEND We lose fluids every day. An average person might lose 5-6 cups fluid through urine, 1-2 cups fluid through breathing and 500ml-1500ml through sweat for every hour of high intensity exercise. Your body will function much better (in terms of energy levels, concentration, digestions and body temperature regulation) if you replace your daily fluid losses. Here is a guide that I recommendation.

10.01.2022 16. GETTING TAKE AWAY THIS WEEKEND? Thanks to the 'Australian Healthy Food Guide' for sorting out the BEST take away options to enjoy on occasion. Top picks included: BURGERS - Nandos Supremo Chicken Burger with Porguguese BBQ sauce SALADS - Grilld Mushroom & Dukkah Salad with Chicken... PIZZA - Crust Healthier Choice Chicken Tikka Pizza MEXICAN - Guzman Y Gomez Steak Chipotle Soft Tacos WRAPS / ROLLS - Subway 6-Inch Oven Roasted Chicken Sub (multigrain bread with sweet onion sauce) ASIAN Go Sushi Prawn Vietnamese Rolls See more

10.01.2022 19. SMART SWAPS Make the following swaps for a healthier heart and waistline. INSTEAD OF CHOOSE Kelloggs Corn Flakes Kelloggs Guardian Cereal ... Chips Air popped popcorn French Onion Dip Black Swan Skinny tzatziki Salami sandwich Shaved turkey sandwich Bolognese sauce Add kidney beans Dare Iced Coffee Rush low fat Iced Coffee Magnum ice cream Weis Frozen yoghurt & fruit Cream in cooking Philadelphia Cream for cooking 60% less fat Coconut milk in curry Carnation Light & Creamy Coconut flavoured evaporated milk Mother Earth Oaty Slice Nature Valley Crunchy Oats & honey bar See more

10.01.2022 What a great line up of speakers. I'm looking forward to attending the Supplements in Sport conference today.

10.01.2022 Good luck to all the Supernova Race Walkers competing in the 2019 Oceana & Australian Champs this weekend in Adelaide. Especially my new Polish buddies Artur, Damian and Rafal.

10.01.2022 This young gun is kicking goals. Two world champ track titles under his belt and now standing on the podium again in a mammoth effort. Get around him tonight (SBS on demand) for his road race. Power waffles and secret hydration plans... in Plappys words Lets do this!

09.01.2022 Gippsland Sports Academy has a new gymnastics program! :-) It was great to present to an enthusiastic group of little legends today. They particularly enjoyed when I described how much energy they require to do those 'flipperty dipperty tricks'... exposing a distinct lack of gymnastics lingo.

08.01.2022 24. ARE YOU WELL HYDRATED? There are 2 mains ways that you can check your hydration status. You can buy a fancy $500 refractometer that will indicated whether or not you are hydrated OR you can look down and check your urine colour for free! We need to drink enough fluid to produce clear pale urine ~5-6 times per day. Check to ensure you are well hydrated and make a hydration plan that you can stick to if you dont already have one.

08.01.2022 If you're an athlete who chooses to use supplements - look out for two great new ranges 'EtixxSports' and 'Pure Warrior' by Swisse. These have been developed by leading sports dietitian and carry the 'Informed Sport' logo. This means the products have been tested for banned substances in a world class sports unit-doping lab. This does not eliminate but minimises the risks of contamination.

07.01.2022 Having an awesome week keeping these amazing MSA netball athletes hydrated in hot Fiji weather

07.01.2022 30. DO YOU HAVE A 'SUPER DIET?' See how many foods you can include in your diet this week to promote good health.

06.01.2022 These three boys will lead the Jets contingent hoping to be picked up at the @nab @afl Draft tonight/tomorrow. We wish all the boys across Australia who have nominated, the best of luck. #westisbest Michelle Clyne (AFL)

06.01.2022 Thank you to my wonderful colleague Katherine Shone for your great insight into this product. It will be interesting to watch further research unfold. "Tart Cherry Juice: new kid on the block! Heralded for it's mega doses of Anthocyanins which have anti-inflammatory and anti oxidant properties, athletes are swigging back the Tart Cherry juice to reduce muscular pain, muscular damage and aid faster recovery times.... Most of the studies has been done with athletes doing endurance sports (cycling, running) and strength training. Trial doses have ranged, but generally involve between 350-450ml of Tart (Montmorency) Cherry Juice (or 2 x 30ml Shots of Concentrated Cherry Juice) daily for 5-7 days leading into an event, then daily for the next 48 hours thereafter. Results has suggested reduced inflammation and enhanced recovery times. According to the AIS, Tart Cherry Juice is currently a category B supplement which means there is evidence to support its benefits and further research is being conducted to identify best practice guidelines."

06.01.2022 22. AVOID A STITCH Weve all experienced a painful stitch during exercise and still dont know all the answers as to why this occurs. The most commonly accepted theory is the two layers of the membrane covering the abdominal organs rub together causing friction and pain. Two main things you can do to reduce your chance of a stitch include: 1) Avoid eating a large volume of food right before exercise allow 2-3 hours for food to leave the stomach. The abdomen distention combined with movement of exercise can cause these two layers to rub together. 2) Be well hydrated to ensure there is adequate lubricant between these two membranes. Drink fluid is small frequent amounts. Drinking large volumes can also over-stretch the abdomen wall causing this friction.

06.01.2022 15. CHANGE IS POSSIBLE Our taste buds are constantly regenerating. They have an average life of 10-14 days. This means you can train your palate to enjoy new foods if you persist with introducing them into your diet. Similarly if need to decrease the amount of sugar or salt in your diet your taste buds will quickly adapt to a lesser amount.

05.01.2022 20. STAY ACTIVE DURING WINTER Diet alone isnt enough to keep us healthy. If you need some extra motivation or ideas on how to stay active during the dark, cold winter months then perhaps you could speak to an Exercise Physiologist (EP) or Personal Trainer (PT). Here are some great ones that I recommend. Kate Williams (EP) DNA Health Group, CHELTENHAM Michael Macfarlane (PT) ELITE FX Personal Training, MELBOURNE CBD ... Julian Arnold (PT) - Personal Trainer, LANGWARRIN Adele Appleby (PT) Results Based Training, ONLINE Tija Bormanis (PT) Mobile Personal Trainer, INNER CITY / CBD See more

05.01.2022 12. POST TRAINING A great post training snack to promote muscle building / recovery and refueling will contain at least 10g protein and 35g of carbohydrate. A few ideas from Sports Dietitians Australia include: Tub of yoghurt & fruit Bowl of cereal & 1 cup low fat milk Sandwich with chicken & salad... Liquid meal supplements eg. Sustagen Sport See more

04.01.2022 21. STRUGGLE TO EAT BEFORE COMPETITION? If nerves are stopping you from eating before competition, perhaps try a liquid meal. This is generally easier & quicker to digest than solid food and can ensure you still get the carbohydrates in you need for fuel. Examples include: 1) Sustagen Sport + milk / water 2) Dairy smoothie (banana, quick oats, honey, milk, ice) 3) Fruit Smoothie (apple / orange juice, banana, berries, ice)

03.01.2022 It was great fun helping to promote the Melbourne Marathon last night. What an amazing event to be part of. Good luck to everyone in the last few weeks of training and make sure you reach out to a sports dietitian if you need help sorting out a race day plan. Happy fuelling :-)

02.01.2022 ASADA are doing some amazing work trying to help keep our young athletes safe and sport fair. I’m excited to work alongside them to help spread their message

02.01.2022 28. SALMON ANYONE? My clients always complain they dont know how to cook fish. Try this easy and delicious method with salmon. Preheat over 200C. Make a glaze in a small bowl by combining 1 tsp brown sugar (or honey), 2 tsp soy sauce, 1 Tbsp lemon juice and 1 Tbsp olive oil. Place single salmon serve on a piece of aluminium foil, skin down. Pour glaze over the fish and turn to coat evenly. Bake until fish is opaque but still bright pink inside ~15-20 minutes. Enjoy!