Vitamin D is more than just the sunshine vitamin - it’s a performance booster. This sports dietitian’s guide explains how vitamin D supports strength, recovery, and immunity, while sharing practical strategies to keep athletes at their best.

Electrolytes are everywhere - in sports drinks, powders, and even coconut water. With brands like Gatorade , Nuun , and Liquid I.V. ...

Many athletes train hard but unknowingly sabotage their performance with avoidable nutrition mistakes. From underfueling and poor hydration to unmanaged gut issues, this guide breaks down the top 5 missteps and explains how a sports dietitian can help you get back on track

Your brain needs fuel too! This guide explains how eating the right foods can sharpen your focus, calm your nerves, and boost performance on game day.

Many athletes suffer from bloating, cramps, and GI distress during intense training. This blog explores how the low FODMAP diet can ease symptoms without compromising performance. Learn what foods to eat, how to implement it safely, and whether it's right for your athletic goals.

Managing IBS as an athlete doesn't mean giving up your goals. This guide covers practical strategies for controlling symptoms, optimizing your diet, and improving performance-so you can stay on track without letting gut issues hold you back.

Wondering if carbohydrate loading is right for you? This blog will break down when this popular fueling strategy actually boosts performance and when it might do more harm than good. Learn the science behind carb loading, who benefits most, and how to avoid common mistakes. Whether you're prepping for a marathon or a multi-day event, discover how personalized guidance can help you fuel smarter and go farther.

Are supplements really necessary for athletes-or just expensive hype? As sports dietitians at Nutrition and Co we will break down the science behind the best supplements for athletes, from creatine and protein to omega-3s and beta-alanine. Learn which ones are worth your time, which to avoid, and how to take them for maximum performance and recovery.

Struggling with post-workout soreness or low energy after training? Discover the top 10 best recovery foods backed by science that support muscle repair, reduce inflammation, and restore performance. Plus, learn what foods to avoid, when to eat, and the best supplements to speed up recovery.

Learn the signs of underfueling and how it impacts your body, mind, and performance.

Feeling constantly tired, injured, or missing your period? You could be dealing with RED-S (Relative Energy Deficiency in Sport)—a common but often missed issue in athletes. Learn the signs, causes, and how to recover with expert guidance from a sports dietitian.

Want to train harder, recover faster, and perform at your peak? This sports dietitian-approved guide breaks down exactly what to eat before, during, and after your workouts. Learn the essential strategies of sports nutrition, including meal timing, optimal macros for athletes, and smart snack ideas to help you fuel with purpose.

Eating disorders in athletes are a serious but often overlooked issue. Sports that emphasize weight or appearance-like gymnastics, wrestling, and running-put athletes at higher risk. Conditions such as anorexia, bulimia, and binge eating can harm both mental health and athletic performance. Key warning signs include drastic weight changes, obsession with food, excessive exercise, fatigue, and mood swings. For female athletes, irregular periods are a red flag. Left untreated,

Missing your period as an athlete isn’t a sign of peak performance-it’s a warning signal. Learn why athletic amenorrhea happens, how nutrition plays a crucial role, and what steps dietitians recommend to restore hormonal health, improve recovery, and protect long-term performance.

Underfuelling and Athletic Performance: Why Proper Fueling Matters Achieving peak performance depends on more than just hard work; it’s also about fueling your body the right way. Underfuelling, or not providing enough nutrients to meet your energy demands, can severely impact your strength, endurance, and recovery. Whether you're training for an event or staying active, ensuring your body gets the right balance of carbs, protein, and fats is essential. In this article, we d

Relative Energy Deficiency in Sport (RED-S) is a serious but often overlooked condition affecting athletes of all levels. Caused by chronic under-fuelling, it impacts performance, hormonal balance, bone health, immunity, and mental well-being. This guide outlines the early warning signs—such as fatigue, menstrual irregularities, and frequent injuries—and offers practical steps for recognising, diagnosing, and addressing RED-S before long-term damage occurs.

Learn why sports nutrition protein and hydration strategies are essential for every active individual. Discover expert tips from Nutrition and Co’s leading sports dietitians to fuel smarter and perform better.

Missing your period? It’s not always pregnancy. Learn how stress, RED-S, & hormones affect your cycle.

Unlock peak performance with smart nutrition. This blog explores key micronutrients for athletes, top food sources, safe supplementation with Informed Sport products, and evidence-based ergogenic aids like caffeine and creatine. Fuel smarter, recover faster, and train stronger.

Fuel your gains with the best foods for muscle growth—lean proteins, healthy fats, and complex carbs!