 Perhaps you might be asking yourself this question after seeing all the talk about ol Creatine on social media and beyond…
“Can Creatine benefit more than just your gym performance?” Perhaps because you either are not a gym person or you simply want to know if a supplement has more far-reaching uses than just making the “lifty a lil bit more easy”. If you've spent any time in a gym over the last 20 years, you've probably heard someone mention Creatine in some way. And now regardless of which space you are on, the buzz is real and I am getting more and more questions about it from people from all sorts of populations. For many, it's viewed as the supplement for building muscle, getting stronger, and improving gym performance. And while that's certainly true, it only tells part of the story. Creatine is actually one of the most extensively researched sports supplements available, with many a study investigating not only its effects on exercise performance, but also its potential role in healthy ageing, cognitive function, recovery, and even in the realm of mental wellbeing. That doesn't mean creatine is a miracle supplement, and it certainly isn't a replacement for good nutrition, quality training, or adequate sleep. However, when those foundations are already in place, Creatine may offer benefits that extend well beyond helping you lift a little more weight in the gym. So...let's look beyond the dumbbells and explore why creatine has earned its reputation as one of the most evidence-based supplements available. Disclaimer: Just because a supplement is generally seen as effective and safe, does not mean that confirming that in this educational blog, means I am saying you should be taking Creatine by default. In other words, please remember this is not advice here, this is insight to help give you the information you need to seek and make more informed decisions around your nutrition. Simples.
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 Calories, protein, ingredients, convenience, and which option might be best for your goals. Let’s discuss.
Walk into any supermarket these days and you'll find no shortage of high-protein milks, smoothies, shakes, and iced coffees staring back at you from the fridge. From Rokeby and Pauls Plus+ to Oak, Dairy Farmers, Dare, and Musashi, the range of options available has exploded over the past few years, there is no denying that. And while having more choice is generally a good thing, it can also leave people wondering: "Which one is actually best?" Well, with these, there is no true best or universal best option and they are all very similar with some differences to consider for your individual context, which I will help break down a lil today. As a Sports Dietitian and Nutritionist, I get asked about these products fairly regularly. Are they healthy? Are they worth the money? Is one brand significantly better than another? The good news is that most of these products can absolutely have a place in a healthy diet (no matter what the fear mongers on social media have to say). The better question is often whether one best suits your individual goals, preferences, and lifestyle. In this guide, I'll break down some of Australia's most popular protein drinks and compare them on calories, protein content, nutritional features, and overall practicality so that you can make a more informed decision. What Are the Easiest Nutrition Changes You Can Make for Better Health? Here are 5 To Get You Started14/5/2026  Improving your nutrition can feel unnecessarily complicated these days.
One minute social media is telling you to cut carbs. The next minute you apparently need to avoid seed oils, fast for 18 hours, eat only meats, and scrutinise every gram of food entering your body. The reality is that most people do not need a complete dietary overhaul to improve their health. At least not to get started and start reaping the rewards of better eating. In fact, some of the best results come from what I like to call “net positive” changes. Small, realistic nutrition habits that move your health, energy, and body composition in the right direction without making your life miserable or more burdensome in the process. As a Sports Dietitian, one of the biggest things I notice when working with clients is that the people who get the best long-term results are rarely the ones making the most extreme changes, swinging for the rafters. Usually, they are the ones who consistently nail a few key basics. Then capitalise on this with consistent strategies and compounding changes that feed the body and mind in the process. So if you are looking to improve your nutrition without flipping your entire life upside down, here are five easy nutrition changes that can make a surprisingly big difference when you are getting started…and even if you have been at this a while and not finding your foothold.  Fibre is one of those nutrients that almost everyone knows they should be eating more of… but not everyone actually understands why or more specifically, don’t put in that much effort to do so.
It often gets overshadowed by things like protein, calories, or carbs, yet it plays a huge role in digestion, gut health, and even how full and satisfied you feel day to day (so it also has a role in body composition, interestingly enough). The problem is, most people either overlook it completely, don’t focus on it with intention, or assume they are getting enough without really knowing. So instead of overcomplicating things, this blog will break fibre down into the basics. What it is, the different types, why it matters, and just a starting rough idea on how much you might need so that you can start levelling up yo fibre game! Once you understand the basics, it becomes much easier to apply in your day-to-day eating.  Calling those who are trying to lose a lil weight and not seeing the results. This one is for you.
If you feel like you are doing “everything right” but the scale is not moving… it can get pretty fricking frustrating pretty darn quickly. Sound familiar? You might be training consistently, making better food choices, and putting in real effort. But fat loss is not just about effort. It is about accuracy and consistency over time. The convergence of strategy, consistency, habits, and routine behaviours. As a Sports Dietitian, this is something I see all the time. People are close. Very close sometimes. But a few small bottlenecks are enough to slow or completely stall progress. The good news is that once you identify them, they are usually very fixable. Today is not about the fix itself (that is individualised and requires working closely with you), but instead about identifying reasons and knowing where to next. Here are five of the most common fat loss bottlenecks that might be holding you back (that you might not even be clocking). Identifying Key Muscle Building Bottlenecks - 3 Things To Explore If You Are Not Seeing The Gains19/2/2026  If you have been training consistently and eating “better” but your muscle-building results feel slow, stalled, or completely non-existent, you are not alone.
A lot of people assume they need a new supplement, a more complicated program, or some advanced strategy they saw online. In reality, most muscle-building plateaus come down to a few very basic bottlenecks that are being overlooked. As a Sports Dietitian, I see this all the time. People are working hard. They are motivated. But one or two key fundamentals are not aligned or properly executed, and that is enough to limit progress and cause you to feel frustrated. Here’s the thing… If you want to build muscle effectively, you need the right pieces of the puzzle put together in the right way, and given enough time. In other words, you need to pull the key levers. In this blog, I share 3 of the most common bottlenecks that hold people back when it comes to hopping on the gain train and seeing some more lean muscle mass.  The start of a new year often brings fresh motivation around fat loss… and just as often, a lot of unnecessary pressure. Many people feel they need to completely overhaul their diet, cut out everything they enjoy, and “be perfect” to see results.
The reality? Fat loss doesn’t need extreme rules to work. In fact, it’s usually the simple but effective, repeatable changes that make the biggest difference over time and gets you started on the right track. As a Dietitian and Nutritionist, I see this play out every year. When people focus on a handful of high-impact habits that support consistency, fat loss becomes far easier to kick off and maintain. In today’s blog, I share 6 nutrition and lifestyle changes that can help tip the scales in your favour without turning your life upside down.  “How long is this going to take!” - King Julien, Madagascar, 2005.
And many dieters have been asking this since. Specifically for their fat loss results. So how long will it take before you see fat loss results? Well, can be as soon as 2 weeks to as long as 6-8 weeks. However, the answer for how long you should give it, minimum, in order to start seeing the momentum build and start seeing the seeds of some bonafide results to start trickling in more quickly? That is a bit different and is going to be answered today. In this blog post, I reveal the minimum timeframe to realistically allow yourself for a weight loss plan to start allowing the fruits of your labour to come to fruition. How long to allow fat loss results to start really building some momentum? Time to get a bit of an idea through the perspective and experience of a qualified Dietitian.  Look, I'm not saying you should hire a Dietitian...but here are some signs it's probably a darn good idea to do so.
Just some good ol fashioned lists today, keeping it direct and to the point as I now you are all just as busy as we wind down this hectic year. Here are 10 reasons why you should consider working with a Dietitian as well as 15 types of goals a Dietitian can help you with.  Muscle growth is one of the most popular personal aspirations across the world, alongside fat loss and achieving financial freedom.
It’s safe to say you or someone you know (and their doggo), are wanting more muscle or to look a certain fit and strong way. So what is the reason so many people are dissatisfied with their muscle growth results? What could be stopping muscle-building success fruit from coming to fruition on the gains tree? If you are not seeing the muscular growth (hypertrophy) happening, something is bottleneck your results or impacting your view of yourself. Let’s dive into this topic and allow me to share with you 4 reasons you are not seeing the muscle growth of your dreams (and number 4 is one you will not expect but is not to be missed!). |
AuthorHi there! My name's Aleksa Gagic - i'm a Brisbane Sports Dietitian & Brisbane Sports Nutritionist. I have 7+ years experience in providing professional nutrition consulting and want to help you learn about the power of flexible nutrition. Archives
June 2026
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