How Much Water Should You Drink Per Day?

How Much Water Should You Drink Per Day?

Water is an essential part of our health and wellbeing. With the warmer months approaching, it's especially important to drink enough water to balance any fluid losses through extra sweat. However, we all lead very busy lives and it's easy to get to the end of the day...

The Major Link Between Food And Mood

The Major Link Between Food And Mood

Have you ever noticed that your emotions are often accompanied by a gut response? Like the feeling of butterflies in your stomach when you’re excited and nervous, or feeling a little nauseous when you’re stressed or anxious? Well there’s a good explanation for this...

The Best Food For Muscle Recovery & Reducing DOMS

The Best Food For Muscle Recovery & Reducing DOMS

Delayed onset muscle soreness, or DOMS, is an experience many of us are all too familiar with! The discomfort you might feel in the days after a workout is a sign that change is taking place in your muscles, so DOMS isn't really a bad thing. But feeling a little sore...

5 Things All Female Triathletes Should Know About Nutrition

5 Things All Female Triathletes Should Know About Nutrition

Approaches to health should always acknowledge the uniqueness of every individual. When it comes to general human physiology, here are some fundamental differences between males and females, which are worthwhile considering to most effectively support your health and...

How To Eat Healthier As A Tradie

How To Eat Healthier As A Tradie

Put down the sugar-packed ice coffee and step away from the service station meat pie. In recognition of Tradies National Health Month, we want to help educate both anyone working in a trade about better nutrition and how to make the best possible food choices for...

Nutrition Tips For New Mums

Nutrition Tips For New Mums

Bringing your baby home from the hospital is one of the most exciting and nervous times of being a new parent. There are thousands of resources on how to care for your baby from the day you bring them home, but there are way fewer on how to care for yourself during...

The Best Healthy Snacks For Work

The Best Healthy Snacks For Work

Eating healthy at work can be a challenging task for anyone, with hours away from home leading to a reliance on takeaway options or sugary or high fat snacks from the vending machine. But by planning and preparing some healthy snacks for work, it can be easier to make...

Triathlon Recovery Nutrition: What To Eat After Training

Triathlon Recovery Nutrition: What To Eat After Training

While fuelling with the right foods at the right time is paramount for a successful triathlon training session, appropriate fuelling after your training session is equally important. For triathletes training across three different sports, this often requires multiple...

The Best Iron Sources For Vegans

The Best Iron Sources For Vegans

Want to know how to get enough iron on a plant-based diet? Here are the best sources of iron for vegans and how to increase iron absorption with a few simple habits.   What is iron? From pumping blood to boosting brain power – iron is an essential mineral that...

The 6 Biggest Health Benefits Of Drinking Less

The 6 Biggest Health Benefits Of Drinking Less

It's around this time of year when our collective alcohol consumption is in the spotlight thanks to the amazing work of Dry July. But COVID-19, social distancing restrictions and the economic hardship that's come with them, have meant that Aussies are drinking more...

How To Eat Healthy On A Uni Student Budget

How To Eat Healthy On A Uni Student Budget

Forget 2 Minute Noodles and toast for every other meal – eating healthy on a uni student budget is possible. There are plenty of ways to eat a nutritious diet all while saving money for expensive textbooks (or the uni pub…). You don’t need pricey (and cleverly...

The Mood Superfoods To Add To Your Shopping List

The Mood Superfoods To Add To Your Shopping List

While there are lots of foods available in the supermarkets labelled “superfoods” there is no official definition behind the distinction. Most of these products aren’t offering superior nutrition compared to their competitors and it’s really just used as a marketing...

The Important Habit You’re Missing While Working From Home

The Important Habit You’re Missing While Working From Home

While WFH you may find yourself drinking less water than usual. You may even get to the end of the day without having a single glass. It’s important to drink 2-2.5L of water per day to keep your body functioning at its best. If you are a very active person, or you are...

What To Eat When Training For A Triathlon

What To Eat When Training For A Triathlon

When it comes to athletic performance, adequately fuelling the body is essential to enhance physical performance and recovery. Fuelling with the right food at the right time can make all the difference when it comes to getting the most out of your training session....

5 Healthy Breakfast Ideas You Need In Your Life This Winter

5 Healthy Breakfast Ideas You Need In Your Life This Winter

A belly full of warm, comforting food to start your day is just what the dietitian ordered for these chilly, winter mornings. But if the only thing you've got in your nutritious breakfast repertoire is oats, you’ve come to the right place. Here are five hearty and...

Are Sugar Alternatives Really Any Healthier?

Are Sugar Alternatives Really Any Healthier?

Most of us will have had it drummed into us from a young age that sugar is bad for us. But despite our best efforts, it is so easy for us to be consuming excess sugar without even realising it. Sugar is incredibly addictive and marketing is getting smarter at fooling...

The Low Down On Lemon Water

The Low Down On Lemon Water

There's been a lot of hype around lemon water over the past several years but is there any evidence as to whether or not it actually does anything for the body? Let’s dig a little deeper into why lemon water has been so popular and any health benefits or side effects...

What Is Kefir And Is It Good For You?

What Is Kefir And Is It Good For You?

Kefir is a fermented drink that is made by adding kefir grains to milk or water and contains 20+ strains of healthy bacteria and yeast cultures. Health benefits of kefir include improved gut health and digestion, calcium for bone health and may help to assist our...

The 6 Healthiest Breads You Can Buy

The 6 Healthiest Breads You Can Buy

There are many different bread varieties on our supermarket shelves here in Australia, which can make it difficult and confusing to know which is the healthiest bread. Whole grain, whole meal, rye, multigrain, sourdough, Turkish bread, oat bread, brown bread, Lebanese...

Your Guide to Healthy Eating at Work

Your Guide to Healthy Eating at Work

Now that COVID-19 restrictions are starting to lift in many Australian states, some people are returning to the office. This means getting back in the routine of packing lunch and snacks to eat during your working day. You may not have as much time on your hands in...

4 Tips for Getting Back into Exercise After a Long Break

4 Tips for Getting Back into Exercise After a Long Break

Gym are finally starting to open back up (albeit in a reduced capacity) as COVID-19 restrictions ease around Australia. As exciting as it is to get back into our weighted workouts and classes, it's really important to remember that we may not be able to lift or...

Everything You Need to Know About Whole Grains

Everything You Need to Know About Whole Grains

It’s whole grain week! So what better time to discuss these nutrition power houses and offer some tips on how to include them into your diet. What are whole grains? A grain is considered to be a whole grain if it contains all three layers of the grain. These include:...

5 Things All Men Can Do to Improve Their Health

5 Things All Men Can Do to Improve Their Health

In recognition of Men's Health Week – June 15 to 21 – we're looking at the easy habits blokes can adopt to better their health. From hitting their daily nutritional requirements to good sleep hygiene – here are some simple health tips for men. 1. Nutrition Eating a...

5 Different Types of Probiotics and Their Benefits

5 Different Types of Probiotics and Their Benefits

You may have heard that probiotics can be beneficial for the health of our gut microbiome. While this is true, not all probiotics are created equal. In fact, different types of probiotics, also known as probiotic strains, actually have different functions in the body....

How to Read Nutrition Labels Properly

How to Read Nutrition Labels Properly

Knowing how to read nutrition labels on packaged foods is an invaluable skill to have. Food companies are becoming savvier to marketing techniques that will inevitably lead to you, the customer, leaving the store with a product believed to be in line with your health...

Fat Loss – Why it’s Important to Play the Long Game

Fat Loss – Why it’s Important to Play the Long Game

Losing fat and maintaining fat loss is difficult. There’s no question about it. Research has found that nearly all dieters will re-gain fat and many will often exceed their initial weight. In fact, a meta-analysis of 29 long-term weight loss studies found that half of...

Everything You Need to Know About Protein

Everything You Need to Know About Protein

When you hear the word protein, what’s the first thing that comes to mind? Images of beefed up body builders and huge plates of meat? Yes, protein plays an important role in muscle building, maintenance and minimising muscle loss as we age, but that is just one of its...

Heading Back To The Gym? Here’s What You Need To Be Eating

Heading Back To The Gym? Here’s What You Need To Be Eating

With restrictions starting to ease you may be excited to get back into your training scheme but doing so without considering your nutrition may hinder your performance and/or recovery. Ensuring that you adequately fuel your body for recovery as well as performance is...

How You Eat is as Important as What You Eat

How You Eat is as Important as What You Eat

Have you been focusing on trying to improve your diet? While the types of food you eat affect your nutrition, the way you eat your food is also important. Although it is often forgotten about, mealtime behaviours play an important role in our health and even weight...

Brain Food

Brain Food

Did you know that the foods we eat can support our brain health? Now unfortunately this does not mean the foods we eat can make us the next Albert Einstein (sorry) BUT research has shown that including specific foods in your diet may help to optimise our brain health,...

All You Need to Know About Volume Eating

All You Need to Know About Volume Eating

You may have been told the key to weight loss is to consume less food and exercise more. Well, the good news is you don’t have to consume less food, just fewer calories than what you need each day. This means you can still consume large volumes of food, as long as...

How To Hit Your 2 Fruit And 5 Veg Each Day

How To Hit Your 2 Fruit And 5 Veg Each Day

Fruit and Veg, get your 2 and 5! Since we were young, we’ve always been told to eat our vegetables—yet only 8% of the population over 18 are getting the right amount. So why as adults, is it still so hard to get the full servings?   First things first, let’s map...

Why Snacks are the Key to your Weight Loss Success

Why Snacks are the Key to your Weight Loss Success

Here at H&PC we love our snack time! Not only do snacks taste delicious, but they can also play a key role in helping you achieve your weight loss goals. Often when trying to lose weight people exclude snacks and try to stick to 3 meals a day. Whilst this may seem...

Five Nutrition Tips for Fat Loss

Five Nutrition Tips for Fat Loss

While the term weight loss gets thrown around a lot, what we should actually be aiming for is fat loss. Striving for fat loss allows you to maintain muscle mass and thus maintain your performance while losing weight. No matter who you are – general gym goer,...

Hormones and Health

Hormones and Health

From affecting our general health to initiating changes in our body composition and weight, our hormones can impact our body in many ways. See below the hormones you need to know about and how they impact our health and body composition.   Endorphins These...

How To Plate Your Meal Whilst Working From Home

How To Plate Your Meal Whilst Working From Home

Keeping your nutrition in check can be hard when your home is now your office. You’ve got no one to answer too, there’s only a few metres between you and the fridge and unlike in the office, you’re free to graze all day. But falling into poor habits can wreak havoc on...

Why you need to know about Resistant Starch

Why you need to know about Resistant Starch

You may have heard the word resistant starch get thrown around when it comes to our gut health. Adding resistant starch to your diet is a great way to support a healthy gut microbiome. However, if you don’t know what resistant starch is or what food it's in, you’re in...

How to Nail Meal Prep

How to Nail Meal Prep

Doing some meal prep on the weekend can save you a lot of time and money, it is also a great way to prepare healthy meals and help to limit the mid-week takeaway dinner when you don’t feel like cooking. The term ‘Meal prepping’ can feel a little overwhelming if you...

Did you know that the foods we eat can affect our sleep?

Did you know that the foods we eat can affect our sleep?

Sleep is extremely important for our health and wellbeing and there are certain foods that we can include in our diets that help to improve our sleep. Here we run you through our top nutrition foods to include and avoid or limit to help you get a good night’s sleep!...

Five Lunches You Will Love While WFH

Five Lunches You Will Love While WFH

You may find yourself getting bored of your go-to lunches while working from home. Maybe you want to get a bit more creative in the kitchen during the day. Lunch is one of our favourite meals and there are so many different options to choose from. Even if you are...

Why You Need to Keep Moving During Isolation

Why You Need to Keep Moving During Isolation

Being stuck at home in isolation may have you feeling unmotivated and out of routine, instead of sitting on the couch and binge watching Netflix all day why not use this time to experiment with exercise and find movement that you enjoy doing! The general...

Simple Swaps to Optimise Your (Gut) Health

Simple Swaps to Optimise Your (Gut) Health

Here at Health & Performance Collective we are all about optimising our gut health. Last week we highlighted the importance of eating a variety of different plant foods for your overall health. Today we are here to help you take your gut health to the next level....

Food & Mood

Food & Mood

Did you know that the foods you eat can impact your mood? Serotonin is a chemical that can stabilise mood, assists with sleep and digestion as well as contributes to feelings of happiness. Around 90% of the serotonin in our bodies is produced in your gastrointestinal...

Staying Healthy This Winter

Staying Healthy This Winter

Coming into the cooler months is the perfect time to make your health a priority. This should include regular physical activity and taking some time out to recharge your mental health. However, another great way to stay healthy is to eat a balanced diet. If there's...

The Ins and Outs of the Gut Microbiome

The Ins and Outs of the Gut Microbiome

The words gut microbiome, gut health and gut microbes are commonly used these days. If you don’t fully understand what they mean things can get confusing. The gut microbiome is involved in many aspects of our health, including our mental health. Our gut microbiome is...

Why 30 Is The Magic Number When It Comes To Your Health

Why 30 Is The Magic Number When It Comes To Your Health

You may have heard that we should be eating 30 different plant foods each week for our overall health. This may seem like a strange number, and you may even wonder how you can eat so many different plant foods. Today, we are here to take you through the evidence...

Why You Want To Support Not Boost Your Immune System

Why You Want To Support Not Boost Your Immune System

With the current COVID19 pandemic as well as the weather starting to cool down it is no surprise we are starting to see information online about “How to boost your immune system!” However, boosting your immune system isn’t exactly something we want to do, and here are...

Performance Nutrition During the Pandemic

Performance Nutrition During the Pandemic

Times of uncertainty can be incredibly challenging for athletes or anyone who likes to train like an athlete, especially those that thrive on routine and structure. Some athletes may find themselves struggling to adjust to a new, temporary way of training and living,...

How to Support Your Immune System

How to Support Your Immune System

Supporting our immune system at this time is front of mind for a lot of people, and rightfully so. Unfortunately there seem to be plenty of inaccurate posts and articles online which are causing confusion and leading to people spending money on products, which just...

Craving Sweets – Why and What to do?

Craving Sweets – Why and What to do?

Found yourself craving sweets and sugary foods? You’re not alone. The latest Australian National Survey showed that more than half of all Australians consumed more than the recommended sugar intake per day, and with many of us now spending a lot more time at home, it...

3 Ways to Ace Your Nutrition When Working From Home

3 Ways to Ace Your Nutrition When Working From Home

Are you new to the idea of working from home? Are you struggling to get into a good routine with your food? For many of us it will take some time to get used to the working from home environment. You may find yourself constantly standing at the fridge or pantry...

Creating Routine When Working From Home

Creating Routine When Working From Home

Transitioning from working in an office to working at home is a big adjustment and it is normal to feel a little lost and out of routine however, it is important to set yourself some goals and create a new routine during this time to keep your days productive and your...

Staple Ingredients

Staple Ingredients

Having some staple ingredients in your fridge, freezer and pantry makes building a healthy meal and snack that much easier when working from home. We have complied a list of our favourite foods below that we like to keep in our kitchen to help you. Before we get to...

How To Plan Your Meals When Working From Home

How To Plan Your Meals When Working From Home

Are you new to the idea of planning your meals? Are you a regular in need of some inspiration? Either way, one of the best ways to help your nutrition be on point when working from home is to plan your meals and snacks. This could be done at the start of the week or...

Café Breakfast Ideas to Recreate at Home

Café Breakfast Ideas to Recreate at Home

The current social distancing situation may have you missing your favourite brunch location. Instead of waiting for this all to pass, why not try recreating your favourite café breaky at home? There are a range of recipes available online for you to try which don’t...

Best Snacks When Working From Home

Best Snacks When Working From Home

Here at Health and Performance Collective we love our snacks! When done right snacks can add so much nutritional value to you. However, when done poorly, they can provide excess energy, high amounts of sugar and bad fats which aren’t great for your health, mood,...

How Much Exercise Is Too Much?

How Much Exercise Is Too Much?

Whether you're just starting a fitness regime or trying to get back your summer bodyafter hibernating in winter, exercising is an effective way to help reach your goals, along with a healthy diet and lifestyle. There are so many ways to exercise -- yoga, swimming,...

Why Eating A High Fat Meal Before Exercise Is A Bad Idea

Why Eating A High Fat Meal Before Exercise Is A Bad Idea

We've all made pre-workout nutrition mistakes at some point: either eating way too much before exercising, or eating something that just doesn't sit right. Cramps, nausea, indigestion and even running to the loo ensue -- it's not fun. A good pre-workout meal or snack...

Do you need to eat more to build muscle

Do you need to eat more to build muscle

Despite many people being afraid of 'getting bulky' from weight training, there are myriad health benefits associated with building muscle mass. Having lean muscle boosts your metabolism and helps your body burn more calories more efficiently, increases your strength,...

How fasted workouts can help you achieve your fitness goals

How fasted workouts can help you achieve your fitness goals

Getting out of bed to exercise -- whether it's a run, bike ride to work or quick HIIT session -- is a rewarding, yet often difficult, task. Pressing 'snooze' is tempting, but nothing beats that post-exercise buzz.  Well, here's something which will help you get out of...