 When it comes to fuelling your body for peak performance, better health, or just feeling good day to day, knowing where to start with nutrition can feel overwhelming.
Should you track your macros? Load up on supplements? Try to nail your post-workout meal timing down to the minute? Talk about situational overwhelm. That’s why I created the "Nutrition Pizza of Prioritisation" – an easy, visual (and delicious in knowledge) way to understand what really matters first when it comes to nutrition. Or should I say what matters in order of magnitude as far as having an impact on results (as you can argue all these components are important in the grand scheme of things). This combines my Dietitian nerdyness for nutrition success and my love for a delicious pizza. Like any great pizza, success in nutrition is all about the right layers, in the right order. And done in the right way (but that is beyond the scope of this blog). Let’s break it down...
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 If you are bulking or building muscle in any way, there is a good chance you will eventually switch to a fat loss/leaning out phase.
One of the common concerns with this is the preconceived idea or worry around muscle losses - all those sweet hard-earned gains going away. While it is never that simple or easy to just lose your muscle, there are ways to minimise this. Here are three key strategies to help you preserve muscle mass during a fat loss phase while still making progress toward your goals.  Athletes train hard, but training alone won’t cut it—nutrition is the game-changer. Whether you're a weekend warrior or an elite competitor, the food you eat directly impacts your health, performance, and recovery.
Think of it as the foundation of your success: without the right fuel, your body won’t perform at its best, recover properly, or adapt to training. Firstly, however, one must know that it is important to have the right intentions and priorities. To understand this, we need to explore the various roles nutrition plays in an athlete's life. Think of this are the “turn”- key roles that sports nutrition plays for both young developing athletes as well as well-seasoned mature athletes. As a Sports Dietitian, I help athletes at all levels build tailored nutrition strategies to support their specific needs - so understanding the various roles that nutrition plays is my zone. Let’s break down the three key roles nutrition plays in an athlete’s life—covering everything from staying healthy to performing your best and reaching your peak potential.  Sauces are the unsung heroes of the culinary world, turning bland or basic dishes into mouth-watering delights or simply taking any given meal up a notch.
However if you're watching your calorie intake, drowning your meal in a high-calorie sauce can sabotage your calorie deficit quicker than you can say “saucy”. Fear not! I have gone and compiled a list of tasty, low-calorie sauces that will add a hit of flavour town to your meals without tipping the calorie scales in the wrong direction. These are some of the options that my clients and I both have in rotation.  Protein powder has become as common in kitchens as coffee mugs (I know you have too many!)— and for good reason.
Whether you’re an athlete aiming to recover faster, busy professional looking for a convenient snack option, or simply wanting to hit your protein needs…protein powder often comes up as a potential solution. But is it the magical elixir it’s made out to be? Should you jump on the protein powder bandwagon? Let’s dive into the types of protein powders, their pros and cons, and help you make a more informed decision on protein powder for you.  Sports climbing pushes your body and mind to their “peak” limits - pun very much intended.
Whether you’re casually scaling the walls in your local climbing gym for fun, tackling bouldering problems, racing competition up a 15m vertical, or trying to conquer some outdoor routes, your climbing nutrition plays a key role in your performance, fuelling, and recovery - cornerstones of climbing success. With the right fueling strategy, you can climb faster, make better technical decisions, recover quicker, and hopefully reach your peak potential in the sport. As a Sports Dietitian, I’ve worked with athletes of all levels across Australia (including climbers and outdoor adventurers), helping them navigate the unique nutritional demands of this dynamic sport. So allow me to give you the low-down on the relationship between climbing and nutrition. For both the indoor professionals and the outdoor adventurers. Let’s dive into some of the key essentials of climbing nutrition and what you need to know when it comes to “fuelling your peak” as I very often love to say!  Have you ever wondered how many calories are in 1kg of body fat?
What if I told you that understanding this number can make your weight loss journey much easier and less stressful? This seemingly simple maths holds the potential to break your all-or-nothing mentality when it comes to dieting and also give you breathing room when things don’t go to plan calorie-wise. In this blog, we'll explore this “calorie mystery” and show you how you can use this information the right way in order to take control of your fat loss strategy and help you stop worrying about “diet speed bumps” on your journey. Let’s dive in and see how what the math says! 
HYROX competitions aren’t just a regular race (their a cool race…) — nah in all honesty they’re a true test of one’s endurance, strength, and mental grit.
Whether you’re prepping for your first HYROX event at your local gym, or looking to improve your times from last time and aiming for that sweet podium finish, one area you can’t afford to overlook is your nutrition game. It can make or break your performance in the end. As a Sports Dietitian who has worked with clients in HYROX and with a long standing hand in fuelling CrossFit athletes (the most similar sport), I’ve seen first hand how the right fuelling strategies and plan can take you from the start line to the finish line in peak fashion. In this blog, I deep dive into the key nutritional considerations to help you dominate your next HYROX event and set you up for success on comp day. Let’s learn about HYROX nutrition fundamentals!  As athletes, we often push ourselves to the limits, whether that be in the ol gym or on the field/court/stage. But sometimes, no matter how hard we work and try to level up, things just feel... off.
We’ve all been there—dragging ourselves to the gym, struggling through a workout or two, and basically wondering why things aren't quite clicking. If you've been struggling with fatigue, lackluster performance, or a case of the “grumps” that even coffee or a good walk can't fix, the culprit could be your nutrition. As a Sports Dietitian, I’ve seen this time and time again—food isn’t just fuel, it’s the key to keeping your body and mind at their peak. I often work with athletes who don’t actually realise that their nutrition could be the missing piece of the puzzle, and you might be the same. So maybe it is time for you to take a better look at your “plate”... Let’s explore the 7 common signs that your body isn’t getting the fuel it needs and how you can turn things around sooner rather than later!  Books can be sources of inspiration, advice, and direction that one needs to help add fuel to one's pursuit of goals and achievement.
They can be the additional tool one uses to address limitations and/or obstacles getting in your way or simply a way to change your perspective to help move you further along any journey you may be on. When working on your nutrition and fitness aspirations, certain books can help provide information and tools that can assist you in overcoming setbacks or even provide a catalyst to boost you closer to your goals. So as a fellow book reader and as someone who has realised the value self-development can have, I have gained insight into some books that have personally helped me but also have become staples that I recommend to people wanting to leverage more from their nutrition. What recommendations do I have for you? In this blog post, I share 3 book recommendations I personally would recommend you read if you are someone looking to achieve some big goals in your health, nutrition, and fitness. These books address 3 different areas that can limit your potential when trying to reach your peak. |
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
April 2025
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