Life and Performance Nutrition

Life and Performance Nutrition At Life + Performance Nutrition we believe food is just food, there is not good or bad food. She learnt to cook and enjoy all types of food at a young age.

Personalised nutrition services focused on finding practical strategies for you, your body and your lifestyle!
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We focus on your nutrition for health, life and sports performance, so you can focus on achieving your goals. Different foods nourish and support our body and mind in different ways. There is a place in a healthy diet for all foods.

​Healthy and balanced nutrition with a food first approach is what we do, fad diets are not. We support individuals in finding the best nutrition strategies that work for them to maintain health, prevent chronic disease and get the most out of life and sports performance.

​We focus on incorporating whole foods in everyday life by zooming in on each client's unique needs, goals and lifestyle. Marzia Bell​
Your Dietitian in Kenmore, Highgate Hill and Bardon
Director, Accredited Practising Dietitian and Accredited Sports Dietitian

​Marzia has grown up in Italy, where food is an integral part of culture and life. Food was not the only integral part of Marzia's life, so were sports. From gymnastics to swimming, tennis, running, cycling, skiing and hiking, Marzia has been involved in sporting activities all her life. When her passion for tourism marketing ended, she turned her focus to nutrition and its role in our bodies, minds, health and sports performance. After completing a Bachelor of Health in Nutrition and Dietetics, Marzia is now and Accredited Practising Dietitian and a Sports Dietitian, helping people find their path to health, wellbeing or that competitive edge in sports performance.

​Nutrition plays a key role in mental health. Young people today face increased pressure to perform in life and in sports and suffer from anxiety and depression more than ever before. Marzia is skilled in helping people of all ages with eating disorders find their way to nutrition that supports physical and mental health. She is particularly passionate about helping young athletes support their performance through balanced nutrition whilst nurturing their relationship with food and body.

​Marzia has a passion for things cycling, whether it is on the road or on the trails. Nutrition plays a key role in health and performance. Marzia is proud to be sponsoring the Women Racing Project and supporting them in striving for that podium finish through optimised fuelling strategies on and off the bike.
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11/03/2026

Big weekend? Must be followed by a big recovery week that goes beyond reduced training.

Did you miss any of the steps I mentioned? Comment below how you are pulling up after the weekend

Ever found yourself thinking way too much about what is on your plate? 🤔 Is it healthy enough?🤔 Do I have the right macr...
05/11/2025

Ever found yourself thinking way too much about what is on your plate?

🤔 Is it healthy enough?
🤔 Do I have the right macro balance?
🤔 Is it what my body needs right now?
🤔 Will it be satisfying?

We can really complicate something as simple as a lunch. That is exactly what I did yesterday. I had planned to grab a sandwich on my way to an appointment. However, when I got to the coffee shop, there wasn't anything of interest.

No problem, I googled food near me and found another cafe. I quickly get there, look at the menu ... no sandwich to match what I had in mind. A steak poke bowl grabs my attention, mentions 4 different veggies, and done ✔️

The bowl looks AMAZING 😍 but as I start eating, I realise that under the steak and veggies is a fair bit of rice, not what I had in mind.

I was after something light, and 1/2 a bowl of rice just doesn't fall in that category to me. It tasted delish though, so as I debate the pros and cons of the dish I find myself polishing the whole thing, it really tasted SOOOO GOOD

Well, all that mental energy was wasted. It tasted amazing and I did not feel heavy after. In fact, I felt great.

Where am I going with this? Nutrition is important, of course, but obsessing about each single food and meal can ruin the moment, drive you to make weird choices, and is utterly unnecessary!

And yes, 💯 will have that bowl again give the chance, rice and all YUM

❤️

Know your carbs and when to have them for best performance in training and life. Complex carbohydrates are fantastic for...
26/08/2025

Know your carbs and when to have them for best performance in training and life.

Complex carbohydrates are fantastic for nutrient density, fibre content and satiety. They are ideal at meal time, however a grainy bread or nut bar may not be the best option just before or during training.

Complex carbs are slower to digest, great for maintaining stable blood sugar levels during the day, but pretty terrible at fuelling your endurance exercise.

Knowing what to choose when will help you stay focused at work, school or uni without spikes in blood sugar or energy and fuelled for training.

Swipe left for some swap ideas or DM me for more individualised advice.

Grab some training carbs 30-45 minutes before your next ride or run and see if you feel more energised.

🏃♀️⏱ Want to run a sub-3-hour marathon?You’ll need more than grit—you’ll need carbs. Lots of them.📊 Runners who consumed...
05/08/2025

🏃♀️⏱ Want to run a sub-3-hour marathon?
You’ll need more than grit—you’ll need carbs. Lots of them.

📊 Runners who consumed 60–90g of carbohydrate per hour were significantly more likely to finish in under 180 minutes, a new study shows https://doi.org/10.1186/s40798-024-00801-w.
That’s not a coincidence. That’s fuelled physiology. More carbs = more speed.

🍌 So what does that actually look like on race day?
➡️ Swipe to see what 60–90g/hour means in gels, sports drink and home made solution —because guessing isn’t a strategy.

📌 Save this if you’re chasing a time goal or coaching someone who is.

🏃♀️⏱ Want to run a sub-3-hour marathon?You’ll need more than grit—you’ll need carbs. Lots of them.📊 Runners who consumed...
05/08/2025

🏃♀️⏱ Want to run a sub-3-hour marathon?
You’ll need more than grit—you’ll need carbs. Lots of them.

📊 Runners who consumed 60–90g of carbohydrate per hour were significantly more likely to finish in under 180 minutes, a new study shows https://doi.org/10.1186/s40798-024-00801-w.
That’s not a coincidence. That’s fuelled physiology. More carbs = more speed.

🍌 So what does that actually look like on race day?
➡️ Swipe to see what 60–90g/hour means in gels, sports drink and home made solution —because guessing isn’t a strategy.

📌 Save this if you’re chasing a time goal or coaching someone who is.

🔥 Glycogen Supercompensation = Your Secret Weapon for endurance events ... here I come XCM Nationals 🔥Long race ✔️ Big ...
30/07/2025

🔥 Glycogen Supercompensation = Your Secret Weapon for endurance events ... here I come XCM Nationals 🔥
Long race ✔️ Big climbs ✔️ Legs need to last ✔️
You’re gonna want full tanks—and that’s where glycogen loading (aka supercompensation aka carbo loading) comes in.

🧠 Why it matters:
Glycogen is your muscles’ favourite fuel during endurance efforts. More stored = more to burn = stronger finish.

🍝 How to do it:
It’s not just “eat more carbs.”
Swipe through to learn when, how much, and what types to load up on—without feeling like a stuffed potato.

📌 Tag your race buddy and save this for race week!

🔥 Glycogen Supercompensation = Your Secret Weapon for endurance events ... here I come XCM Nationals 🔥Long race ✔️ Big ...
30/07/2025

🔥 Glycogen Supercompensation = Your Secret Weapon for endurance events ... here I come XCM Nationals 🔥
Long race ✔️ Big climbs ✔️ Legs need to last ✔️
You’re gonna want full tanks—and that’s where glycogen loading (aka supercompensation aka carbo loading) comes in.

🧠 Why it matters:
Glycogen is your muscles’ favourite fuel during endurance efforts. More stored = more to burn = stronger finish.

🍝 How to do it:
It’s not just “eat more carbs.”
Swipe through to learn when, how much, and what types to load up on—without feeling like a stuffed potato.

📌 Tag your race buddy and save this for race week!

XCM NATIONALS AROUND THE CORNER, ARE YOU READY?🚴♀️💪 Fuel Smart, Ride Hard to the finish line 💪🚴♂️Long climbs. Big dista...
23/07/2025

XCM NATIONALS AROUND THE CORNER, ARE YOU READY?

🚴♀️💪 Fuel Smart, Ride Hard to the finish line 💪🚴♂️
Long climbs. Big distances. No room for rookie fuelling mistakes.
If you’re racing (or surviving) an XCM, your snacks better show up like your suspension: dialled.

👉 Swipe through to understand what you need to master an XCM so you don’t bonk at hour two and crawl to the finish.
🚫 No more gut bombs.
✅ More watts. More fun.

📌 Save this post if you are new to XCM and if you’re planning a trip to Nationals and need to dial in your nutrition, now is the time. DM me to get started

XCM NATIONALS AROUND THE CORNER, ARE YOU READY?🚴♀️💪 Fuel Smart, Ride Hard to the finish line 💪🚴♂️Long climbs. Big dista...
23/07/2025

XCM NATIONALS AROUND THE CORNER, ARE YOU READY?

🚴♀️💪 Fuel Smart, Ride Hard to the finish line 💪🚴♂️
Long climbs. Big distances. No room for rookie fuelling mistakes.
If you’re racing (or surviving) an XCM, your snacks better show up like your suspension: dialled.

👉 Swipe through to understand what you need to master an XCM so you don’t bonk at hour two and crawl to the finish.
🚫 No more gut bombs.
✅ More watts. More fun.

📌 Save this post if you are new to XCM and if you’re planning a trip to Nationals and need to dial in your nutrition, now is the time. DM me to get started

Your bones called. They’re tired of being ignored. 🦴Not just an old-person problem—osteopaenia and osteoporosis can snea...
01/07/2025

Your bones called. They’re tired of being ignored. 🦴

Not just an old-person problem—osteopaenia and osteoporosis can sneak up way earlier than you think (especially if you’re a dairy-ditcher, or desk-sitter).

The risk of fractures is real for bike riders (falls) and runners (bone stress)

This post = a lovingly sarcastic reminder that your skeleton deserves more than just vibes and caffeine.

💥 Strong bones = fewer breaks
💥 Good nutrition = your daily deposit into the Bone Bank
💥 My job = helping you do it without kale trauma or calcium guilt

Slide through and meet your skeleton 👻

Your bones called. They’re tired of being ignored. 🦴Not just an old-person problem—osteopaenia and osteoporosis can snea...
01/07/2025

Your bones called. They’re tired of being ignored. 🦴
Not just an old-person problem—osteopaenia and osteoporosis can sneak up way earlier than you think (especially if you’re a dairy-ditcher, or desk-sitter). The risk of fractures is real for bike riders (falls) and runners (bone stress)

This post = a lovingly sarcastic reminder that your skeleton deserves more than just vibes and caffeine.

💥 Strong bones = fewer breaks
💥 Good nutrition = your daily deposit into the Bone Bank
💥 My job = helping you do it without kale trauma or calcium guilt

Slide through and meet your skeleton 👻

I used to struggle to eat any breakfast.Now? I never skip it—because my energy (and hormones) depend on it.But with meno...
25/06/2025

I used to struggle to eat any breakfast.

Now? I never skip it—because my energy (and hormones) depend on it.

But with menopause, I realised I needed more protein in the morning.

So here’s what’s working:

👉 Greek yoghurt + protein powder + fruit + granola = 💪🏽 happy muscles & happy me.

Not perfect, but powerful.

Save this for when you’re trying but it still feels hard. 💛

Address

4/2081 Moggill Road
Berowra, NSW
2081

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 6pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 3pm
Saturday 9am - 12pm

Telephone

+61411336039

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