Naturally Nina

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Dunsborough, WA
Naturally Nina

Accredited Nutritionist and Sports Nutritionist. Fuelling for performance and life.

05/02/2026

Hitting your carb loading targets ain’t always easy😤

A proper pre-event carb load takes a lot more than just eating a big bowl of pasta the night before…with the aim being to get 8-10g per kg of your bodyweight in carbs for the 1-2 days prior to your event ⛽️💫

For example, if you’re around 70kg, that can be up to 700g of carbs. For context, a standard piece of toast is about 15g carbs and a banana around 20g 🫣

So prioritising carbohydrate dense foods, that aren’t too filling, including liquid carb options, is KEY to being able to reach these targets.

And yes, that means your day will be less ‘balanced’ and include more processed foods/sugar and less veggies, protein and whole foods than your every day nutrition. A carb load is a specific performance tool for before events, not your every day diet❤️‍🔥

Here are some of my personal favourite carb load picks to make hitting your targets easier and more enjoyable!!

SAVE for your next carb load 💪🏼

29/01/2026

Why do I talk about under fuelling so much? Not just because of my own experience with it, but because it’s alarmingly prevalent 😮‍💨🪫

In fact, studies suggest up to 80% of female athletes show at least one symptoms of REDS (relative energy deficiency), and anywhere from ~22-58% are experiencing low energy availability.

These are BIG numbers!!

And the biggest concern with low energy availability isn’t just the short term implications for performance, energy levels, mood and more…but the LONG TERM consequences, especially when it comes to bone density, fracture risk, fertility and cardiovascular health ❤️‍🩹

So yeah, whilst not having a period may seem convenient at first, the consequences are pretty inconvenient 🥹

Here’s some first steps you can take to regain your period and support energy availability, broken down in a way that hopefully feels a lot less overwhelming 🫶🏼

I would also highly encourage working with a sports nutrition professional, not just for the practical guidance but also helping support you along the way and navigate the barriers that come with recovery 🦋

27/01/2026

Actually, nothing feels as good as feeling strong, well fuelled and having a healthy relationship with food, and I will shout that from the rooftops❤️‍🔥⛽️

Also not having osteoporosis.
Or constant injuries.
And having plenty of energy.
And not constantly thinking about food.
And being able to enjoy meals with loved ones.
And not being cold all the time.

Did I miss anything?🙂‍↕️

26/01/2026

Unpopular opinion: you’re not watching ‘what I eat in a day’ videos just for inspiration, you’re comparing 🫣

I get the appeal! Especially as someone who is genuinely interested in what people eat (probably one of the reasons I ended up with this job🤪).

HOWEVER, watching ‘what I eat in a day’ content is a slippery slope to over thinking your own choices and feeling constantly overwhelmed around food ‼️

Especially because what + how much someone else eats is truly irrelevant and unhelpful to you, because it will be DIFFERENT to your own needs.

Even if their example is a genuinely positive and well fuelled one! The risk of it leading to you thinking:
❤️‍🩹 should I be eating this?
❤️‍🩹 am I eating too much?
❤️‍🩹 how I eat and what food products I choose isn’t ’good enough’
❤️‍🩹 I need to eat like that to look like that…

You are a different person. Have different goals, different activity levels and training volume, a different lifestyle, probably a different background and food preferences…

Get recipes, meal ideas and snack inspo, fuelling tips by ALL means🙌🏼⛽️
But stop comparing what and how much you eat to others, and start focusing on what’s right for YOU and YOUR needs.

And if you are a bit overwhelmed and confused as to what this looks like, then the best thing you can do is get some individual and tailored guidance from a nutrition professional 🙋🏼‍♀️❤️‍🔥

22/01/2026

Creatine! Everyone’s talking about, many people have jumped on board taking it…but what does it ACTUALLY do and how does it help performance?😮‍💨🙌🏼⚡️

Here is everything you need to know about this fabulous little white powder, including how and when best to take it so it actually makes a difference ✅

Pro tip: If you train in the morning, add your creatine to your post training breakfast bowl/smoothie. An easy way to make sure it happens daily and you don’t forget, as well as the potential benefits of consuming it with carbs post training!🙂‍↕️

Also an important note:
🏋🏼‍♀️ if you are an athlete competing in a drug tested sport, always make sure your supplements have been third party tested and certified, such as through HASTA or Informed Sport! ❤️‍🔥

Address

Dunsborough, WA
6281

Telephone

+61429866595

Website

http://www.naturally-nina.com/

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