Protein & Plants for Optimal Nutrition & Fuelling Performance | Nina Gelbke, Acc. Sports Nutritionist
Science + Woo with Sarah McLachlan
Release Date: 05/07/2024
Bites & Biohacks From The Bike - Why Carbs are NOT the Devil (especially for women!)
Science + Woo with Sarah McLachlan
Are you eating too many carbs... or not enough?! This episode will help clarify the confusion while explaining the supportive role carbohydrates have on your workouts, recovery, nervous system and, most of all, supporting healthy hormonal balance. I really love this share for SO many reasons - it is potent & clear, has a powerful message and genuinely helps you understand what carbohydrates provide for: losing vs. gaining muscle your endocrine system (reducing stress hormones like cortisol, as well as helping with our women's specific hormones, oestrogen and progesterone) ensuring...
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Bites & Biohacks From The Bike - 4 Weird + "Woo" Performance Boosters
Science + Woo with Sarah McLachlan
These 4 unusual biohacks may sound "woo woo" but if they each gave you an extra edge to rise above the rest, would you take it? While on surface level, these actionable performance enhancing boosters seem too easy to be true, I cite preliminary evidence for some of them (because we all like a bit of research these days, right?) And for the ladies - Be careful next time you're tempted to Beetroot or Nitrate Load for performance! Most studies of the past are conducted on the male population... a more recent review of potential sex differences proves interesting on if nitrates help or hinder...
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Bites & Biohacks From The Bike - The Buzz on Caffeine Use
Science + Woo with Sarah McLachlan
Is caffeine your friend or foe? In this bite-sized episode, you'll learn about the current research on the use of caffeine, how much to 'use', the specific impact on your training and sports performance & it's profound benefits. This is a brilliant share to understand how and why caffeine has a different impact on women as opposed to men, as well as caffeine's half life, peak effects and when caffeine can actually do more harm than good on your physical performance, results and physiology. Short, sweet and empowering, I hope you enjoy the juicy hacks and caffeination info! Sarah x...
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Bites & Biohacks From The Bike - Sweet Recovery (Training & Events)
Science + Woo with Sarah McLachlan
Everything you need to know to recover smarter and more effectively for the 24-48 hours following your training session or workout. Whether your sport is road cycling, running, enduro mountain biking, heavy weights or CrossFit at the gym or half marathon training on the trails, you will want to hear this episode. Whilst I thoroughly enjoy taking the mickey on the different varieties of cyclists out there and their post-ride habits, I have also 100% been all of those cyclists at some point :) Have your pen and paper ready to jot down fresh ideas to recover better, support your...
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Strength, Fitness & Cycling: Bites & Biohacks from the Bike (Premiere)
Science + Woo with Sarah McLachlan
We are taking a brilliant pivot from the initial 'Podcast Plan'. I'm called to start sharing more that will empower your fitness and strength journey - in a way that can be applied to boost your health, overall conditioning and longevitiy by optimising your exercise and eating regimes... no matter what your sport or chosen movement activity may be. 'Bites & Biohacks from the Bike' is about sharing potent, useful tips, bomb-a** biohacks, words of wisdom, science & research and gold nuggets of truth, in a digestable, powerful & simple form. It's about helping you...
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Motivation to Move - The Mind-Body Loop: Move How You Want to FEEL | Sarah McLachlan
Science + Woo with Sarah McLachlan
If you want to shift a bad mood, feel better or perhaps feel FREAKEN GOOD, you'll find brilliant motivation to get going and move your body with this episode! Through clinical practice, evidence-based reasoning & physiological, emotional and energetic mind-body principles, today I unpack the ways that movement and exercise are creating how you FEEL. When you tune in and become aware of how you feel, you can also tune into your energy, and use this newfound awareness to dial up your inner resilience, strength and focus, or find your easy-going flow - all which comes from the many various...
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The Science of Sleep | Solo with Sarah McLachlan
Science + Woo with Sarah McLachlan
Diving into the science, research and mind-blowing data in this incredible episode, you'll learn how to foster a deeper, more restorative night's sleep whilst better understanding how sleep impacts your mental and emotional capacity. I unpack the 4 stages of sleep and what happens to our brain, emotions and body when we don't sleep well, through to the vicious Sleep-Stress Cycle, how the type and volume of exercise you do impacts your sleep, and the enormous effects of light, our phones and screens... and much more juicy sleep tips & support! ...Including how your hormones interact amongst...
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Burning Desire, Fire & Discipline | Solo Episode by Sarah McLachlan
Science + Woo with Sarah McLachlan
Has your burning desire or drive felt lacklustre lately, as though your spark is wavering? Maybe 'life' has got a little in the way... Or you've lost contact with feeling your vibrant zest and hum for life. Then this truthful episode is a great listen for you. In this potent solo share, I guide you to re-member and reconnect with your passions, love of life, goals and inner fire - without neglecting the necessary need for finding & flexing self discipline. I bust TWO BIG MYTHS around 'what's normal' and giving yourself permission to really pursue what YOU want - and LOVE. Nudge awake your...
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How To Make Tough Decisions & Get Unstuck | Solo Episode with Sarah McLachlan
Science + Woo with Sarah McLachlan
Ever been stuck in not knowing what to do? Which path to take? Or experienced the heavy spiralling paralysis of trying to "figure it out"? This solo 'Sarah Download' is perfect for you! Whether it's a decision to leave your relationship, change jobs or career path, a health or diet shift, or perhaps moving house, this episode will provide you with suggestions and insights to tap into your answers. Speaking from my recent 'big decision-making experience' (one that would have cost me greatly), this unscripted, free-flowing episode will help you navigate ways to support making a solid,...
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Protein & Plants for Optimal Nutrition & Fuelling Performance | Nina Gelbke, Acc. Sports Nutritionist
Science + Woo with Sarah McLachlan
Are you fuelling your body with enough of the good stuff? Getting your fill or requirements of protein, plants and vital nutrients is no easy feat, and it can be even trickier if you're looking for plant-based options. Nina Gelbke is an Accredited Nutritionist, Sports Nutritionist, Presenter and CrossFit Coach and Athlete, with a big passion for all things fitness and nutrition. She is here to dispel the myth that plant-based diets can't support us - especially as athletes. Grab your earbuds and press play to explore food and nutrition "for life" as well as for high performance in sports. Tune...
info_outlineAre you fuelling your body with enough of the good stuff? Getting your fill or requirements of protein, plants and vital nutrients is no easy feat, and it can be even trickier if you're looking for plant-based options.
Nina Gelbke is an Accredited Nutritionist, Sports Nutritionist, Presenter and CrossFit Coach and Athlete, with a big passion for all things fitness and nutrition. She is here to dispel the myth that plant-based diets can't support us - especially as athletes.
Grab your earbuds and press play to explore food and nutrition "for life" as well as for high performance in sports. Tune in to learn:
- Nina's journey from her early childhood relationship with food, through to her diagnosis of Type 1 Diabetes at 9 years old - which ultimately lead to perfectionism in controlling blood sugars and controlling food and exercise... resulting in an eating disorder requiring years of hospitalisation
- How Nina gets her required protein intake for life, recovery and to grow strength after being plant-based for 10 years+
- The 'Replacing Rather Than Removing' Philosophy, particularly with meats
- Sourcing iron intake & where low iron tends to occur for women and for athletes
- Runners: Foot Strike Hemolysis & Iron
- Fuelling inside CrossFit & endurance considerations
- The specific 4 part hierarchy and tips on what & when to eat for building muscle, optimising performance & gaining strength as well as timing food around training (both carbs & protein)
- Minimal Protein Recommendations per day (and per meal) to grow lean muscle
- Examples of plant-based meals throughout the day to meet your RDI's
- The best plant-based protein powders to choose & WHY
- The #1 gap in most athletic diets - in even the recreational athlete
- Busting the lid on the trending "Intuitive Eating" we see everywhere on social media - and why it's setting you up for failure in your physical or sports goals
- What to look for instead of waiting to "feel hungry" - there are clear KEY indicators to watch for if you're unsure about when/what to eat
You WILL be hungry after hearing this powerful conversation - but also incredibly inspired to eat well and to truly nourish and support your body's nutritional needs.
Press play & enjoy! xx
CONNECT WITH NINA GELBKE:
Follow on Instagram: @naturally_nina_
CONNECT WITH SARAH MCLACHLAN:
Follow on Instagram: @iam.sarahmc.mindbody
Join The Fluid Experience - Women's Retreats in Dunsborough & the South West
Email [email protected]
Disclaimer: This podcast is intended to educate, inspire and support you on your personal journey, awareness and growth. I am not a medical doctor, psychologist or medical health practitioner and do not offer any professional health or medical advice. If you are suffering from any psychological or medical conditions or require support, please seek help from your GP or qualified health practitioner.