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Monday 8:30am - 4:30pm Tuesday 8:30am - 4:30pm Thursday 8:30am - 4:30pm Friday 8:30am - 4:30pm

JVIA Nutrition

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Australia
Sydney, NSW
JVIA Nutrition

Accredited Sports Nutritionist specialising in performance, transformations, weight loss.

06/02/2026

Whenever we have our Nutrition Seminars, we often find parents are quite shocked when we say to avoid certain fruits before games.

🍑🍓🍒🥑🍌🍎🍊

Fruit is fantastic and offers a range of benefits.

For performance however, there are some fruits we would recommend avoiding / replacing right before a race / competition day / meet. 🙅🏼‍♀️

We know we want to avoid high fat and fibre right before a session. Consuming a large volume of fibre right before your session could lead to GI distress and visiting the loo 🚽🧻 No-one wants that! 🫣

So save the high fibre fruits for later on, and instead opt for low fibre, sugary fruits for pre-sessions. Bonus🎯 some of these are also aiding in hydration too !

🍇Grapes
🍉Watermelon
🍊Oranges / Mandarins
🍌Bananas
🥭Mango

✨Dried fruits like sultanas, dates, dried mango, dried apricots also great primers!!

**everyone is individual and will have differing tolerances, so it is best to try out different things and see what works best for you. Do not try anything new on competition day (always trial in training / off season)

05/02/2026

Stuck on what to pack in your teen athletes lunch box ?

Take a swipe through some of our suggestions that are quick, easy, and give us all the goods !

ROUND 2✌🏼

Individual portion requirements will vary.

Need some help with fuelling your athlete ? Book a free discovery call with us - www.jvia.com

04/02/2026

Feeding an athlete on a budget? Don’t skip on

Performance cereal comparison!

🥣🥣🥣

03/02/2026

Stuck on a breakfast after early morning training ?

Try these out: 👇🏼

⛽️ Yoghurt, granola bowl

⛽️ Salmon bagel

⛽️ Breaky Burrito

🏋🏼‍♀️👟🤸🏽‍♀️🏊‍♀️
After a hard session we want to focus on the 4 R’s ! 👇🏼

⛽️ Refuel - Carbohydrates for energy replenishing and aiding with recovery

💪🏼 Repair - Protein, the building blocks for muscle repair and building new muscle

🍓 Revitalise - Including fruit and veges supports recovery, immune health and help manage inflammation

💦 Rehydrate - Nothing good happens when your dehydrated !!

If you’re stuck on whether your athlete is fuelling properly for their specific sporting demands, please book in a discovery call 📲💻 and we can help you ensure you meet performance and general health goals for your athlete

www.jvia.com.au

02/02/2026

Don’t make your hard sessions harder !!!
💪🏼

If you have pre-exisiting issues like IBS, lactose intolerance, reflux you may be more suseptible to experiencing gut issues during hard sessions . 🏃‍♂️💨

What NOT to consume before a hard session! ❌

🙅🏼‍♀️ High Fibre food, these take longer to digest, can cause discomfort and aid in bowel issues

🙅🏼‍♀️ Foods high in Fat, these take longer to digest and can cause discomfort

🙅🏼‍♀️ Foods high in dairy (normally high in fat too)

🙅🏼‍♀️ Spicy food

🙅🏼‍♀️ Carbonated drinks, your swallowing more air, more air in the tummy , more chances of bloating and discomfort.

🙅🏼‍♀️ Large doses of caffeine… you’ll be running in another way… if you have too many coffees ! 🤣

What to consume instead ✅👇🏼👇🏼

✔️ A regular breakfast, rich in carbohydrates 3-4 hours before your hard session

✔️ 2-3hrs before, fast digesting simple carbohydrates ⚡️ minimal fat/fibre/protein

✔️ 30-60mins prior
Simple carbohydrates only. ⚡️ no fat, fibre or protien

✔️ Post hard session
It may be hard to want to eat anything so liquids like milks, can be great, as hydrating, protein and carbs!

✔️Post main meal.
REFUEL, REPAIR, REHYDRATE !
Have a Balanced meal rich in carbs, protein, fibre and fat + hydrate hydrate hydrate !

Save the fibrous and protein , fat, dense , spicy meals for AFTER hard sessions 😉😜

www.jvia.com.au
📲🤳👩🏼‍💻💻

30/01/2026

Week 1 of school and you’re already facing decision fatigue about what is going in to next weeks lunch box ! 😮‍💨

Have a few more ideas 👇🏼

✅ Oat bars / Museli Bars
✅ Fruit and snack balls / protein balls
✅ Wraps / Sandwiches / rolls
✅ Hummus pots with vege sticks and crackers
✅ Wholemeal/grain bickies.

Our complex carbohydrates provide long lasting energy.
Our lunchboxes are a mixture of simple carbohydrate and complex carbohydrates ( school sport, recess/lunch play)
Protein, fat and fibre ⛽️⚡️💪🏼

Every child will have different quantity requirements, these are just some generalised guidelines.

If you want specifics for your child’s energy demands please book in an Athelte Consult via www.jvia.com.au💻📲

Teen Athletes need to fuel for every day health AND performance. And you would be surprised just how much they’re burning EVERY DAY!

Our goal, get every child fuelling properly for performance 🏆😜✅

30/01/2026

Post session fuel will look different for everyone.

Directly after a hard session we want to replenish glycogen stores (energy) and kick start recovery (carbs and protein) 💪🏼⛽️⚡️ we utilise simple carbohydrates and protein here ✔️

A few hours later our main meal should consist of all the elements (fat, fibre, protein and carbs)
There is a switch back to complex carbs here for sustained energy. ✔️

*if you are heading straight from practice to home for dinner you don’t always need the fuel, this is circumstantial and individual dependent (if this fills you up too much for dinner, have dinner and snack after) otherwise if needed go for both!
Everything is individual - need help with your performance nutrition ?? book in a consult with us

www.jvia.com.au 💻📲

29/01/2026

If you’re looking for protein pancakes, you’re probably better off adding in protein powder to your mix.
Or adding in some soy protein crisps, high protein yoghurts, yoghurts , higher protein flours, cottage cheese etc ! ✅✔️🥞

For the cost difference per 100g serve and only really 3G more protein, there are other more feasible, higher protein options you can have to bump up protein.

Pancakes make a great pre workout snack as they are high GI , simple carbohydrate. 🥞 if your using pancakes or pikelets as a pre session snack, don’t worry about protein! (We want low/no protein, fibre and fats).

Marketing catches our eye, but it’s important to check the labels to see how much difference there actually is 👏🏼🏆

28/01/2026

Elite swimmers 🏊‍♀️ do these 3 things 👇🏼

🏆 FUEL WITH INTENT
🏆 POOLSIDE ACTIVATION
🏆 POSITIVE SELF TALK AND JOURNALLING

if your athlete is not doing all 3 - get onto it 🏊‍♀️👏🏼⛽️✅

Send to your teen athletes especially , start performance habits early !!

27/01/2026

New product.

Each product has its own place within performance nutrition.

Some will be great pre workout fuel, some lunch box fillers.

Take a look through when we would recommend each.

* pre-workout fuel we want to aim for minimal fat and fibre. Some bars used for pre workout fuel have some fats included and for most this is tolerated well. However nutrition is individual, and what works for some may not work for others.

When trialling new fuel it is important to do so in a training / off season setting NOT in competition.

simplified ✅

Address

127B Old Pittwater Road Brookvale
Sydney, NSW
2100

Opening Hours

Monday	8:30am - 4:30pm
Tuesday	8:30am - 4:30pm
Thursday	8:30am - 4:30pm
Friday	8:30am - 4:30pm

Website

https://www.jvia.com.au/

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