What are the opening hours?

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

JVIA Nutrition, 127B Old Pittwater Road Brookvale, Sydney (2025)

27/11/2025

For a bit of fun…

Can you guess the lie ???

26/11/2025

Tuesday day CHOOSEDAY is back!

See what’s in store this week 🤣 wait until the end !

26/11/2025

Sometimes time gets away from us, ⏰and we’re stuck in the isle at the shops wondering what to pick. This is when having a ready made meal stocked in the freezer or a quick trip to the shop with this guide could be less all-consuming!

If you’re someone who goes for the ready made meals , some things you may want to consider

✨ how much protein does this meal have per 100g - just because the label says high protein doesn’t always mean it is ACTUALLY satisfactory when compared with other options.

✨ How much fibre is in this meal
Fibre helps keep us fuller and satisfied for longer, amongst a range of other health benefits. It’s no secret that many ready made meals are low in fibre… so if the is is the case ! Grab a steak and go frozen beef satchel and add this into your meal! ✅

✨ Is this going to keep me feeling full or will I be snacking 20 mins later.
Is it better to grab something more substantial or add some extras to this meal to keep you fuller for longer (e.g. some fruit or veg and hommus)

Some other options could include 👇🏼
⭐️ A roast chook, fresh capeseed bread rolls and salad bag - mix together, stash the sandwich and enjoy!

⭐️ Terriyaki poke bowl from the sushi section of Woolies because YUM!

⭐️ Some of the soup ranges with high protein bread and some fruit!

26/11/2025

Sometimes time gets away from us, ⏰and we’re stuck in the isle at the shops wondering what to pick. This is when having a ready made meal stocked in the freezer or a quick trip to the shop with this guide could be less all-consuming!

If you’re someone who goes for the ready made meals , some things you may want to consider

✨ how much protein does this meal have per 100g - just because the label says high protein doesn’t always mean it is ACTUALLY satisfactory when compared with other options.

✨ How much fibre is in this meal
Fibre helps keep us fuller and satisfied for longer, amongst a range of other health benefits. It’s no secret that many ready made meals are low in fibre… so if the is is the case ! Grab a steak and go frozen beef satchel and add this into your meal! ✅

✨ Is this going to keep me feeling full or will I be snacking 20 mins later.
Is it better to grab something more substantial or add some extras to this meal to keep you fuller for longer (e.g. some fruit or veg and hommus)

Some other options could include 👇🏼
⭐️ A roast chook, fresh capeseed bread rolls and salad bag - mix together, stash the sandwich and enjoy!

⭐️ Terriyaki poke bowl from the sushi section of Woolies because YUM!

⭐️ Some of the soup ranges with high protein bread and some fruit!

24/11/2025

State will be here before we know it !! 🏊‍♀️🏊‍♀️

You need to make sure your esky is packed full of the GOODS !

You want to make sure you have fast acting, easy to digest carbs readily available for the short breaks in between your races! ✅

🤝🏼 watermelon, grapes, blueberries.
🤝🏼 rice cakes, honey, Jam
🤝🏼 gels, dried fruit

If you don’t feel like eating anything, with nerves or in general, don’t stress! have a sports drink! An easy way to digest carbs and will hydrate you at the same time!
📢Something is better than nothing ! 🤝🏼

Let’s not forget about our complex carbs ! We use these during the longer breaks, breakfasts, dinners etc ! 🥙🍝

🤝🏼 Tuna pasta / rice chicken /
🤝🏼 oat cookie / biscuit / bars
🤝🏼 sushi / rice lean protein bowls
🤝🏼 chicken sandwich/wrap

And at the end of it all, make sure to re-fuel with simple carbs and some protein, followed by a balanced meal at dinner time 👌🏼🍝🥙🌯🍛🧆

Hydration all through out the week is equally as important !! We know the negative effects de-hydration has on performance so stay on top of your hydrated in the week leading up especially ! 🏊‍♂️

If you want to perform at your best and nail your race day nutrition, shoot me a message and we can go through your taper week, supplements to help with recovery, sleep, and performance - plus ensuring your nutrition plan matches your individual needs ⭐️📲

23/11/2025

Performance snacks vs Everyday snack.
🫐🥐🥥🍇🥑🍒🍎🍏🥨🥖🍌

Our performance snacks provide FAST energy to our bodies. These types of snacks need to be made up of simple carbs, that digest easily and quickly! ⚡️⚡️Very minimal Fats and Fibre - so we don’t cause any gut distress! 🤢

💡Sometimes our performance snacks are more processed foods and that is OK! Thats often the better choice for performance over a dense whole food item that has lots of fibre, volume consumption needed 👏🏼

Our everyday snacks are the more nutritious foods in our day! These are often a mixture of slow and fast carb delivery, protein, fats and fibre! 🍎🥔🥦🥑🍳🍠

We need to focus on BOTH types of snacks in our day!

If you want to learn more about performance nutrition hit that follow button!

22/11/2025

We do go on about the importance of PRE fuelling sessions! But POST fuelling matters just as much 👏🏼

Once we have finished our competition, we want to top up our glycogen stores ⛽️ with simple carbohydrates (fast energy, easy to digest) ⚡️and protein to facilitate the recovery process 💪🏼

See slide 2 for some post competition fuel ideas ✅

🥣 The few squash suppers I have seen usually consist of
✨ Pizza
✨ Roast chook and bread rolls etc !

As long as our supper has good Protein, Carbohydrste, Fat and some fibre - we are happy !! 👏🏼👏🏼🤣🏆

22/11/2025

🤣

What in the F*cl is this - a strong reference to the amount of random stuff being pushed on social media … eating sticks of butter, butter in coffee, coffee in the bum, carnivore, drinking own urine… the list goes on 😫🫣

But moral of the story, athletes there is a HIGH chance you are not eating enough…..

And I’ll have an almond cap please 😜☕️

21/11/2025

You asked for more options, for fuelling so here we go!

Round 2 - We often hear 30g of simple carbohydrates as a general rule for pre-workout fuel… but what does that actually look like ???

👇🏼👇🏼

This video shows you, what 30g of simple easy to digest carbohydrates looks like across different food options !

Hope you find this helpful :)

🍑🍓🍒🍌🍎🍍

07/08/2025

You probably think of lactic acid when you feel that cramping and burning feeling during an intense workout 🚴‍♀️🏃‍♀️

However, it’s not actually the lactic acid that causes that sensation, it’s the hydrogen Ions!
As Lactic acid rapidly turns into hydrogen Ions or Lactate!

Athletes can utilise “lactate threshold” testing as a means to understand their endurance limitations, what warm up / taper is best for them and as a progress tracker + more 🏋🏼🏊‍♀️

Swipe through and see how!

⭐️+ a little note… when your strolling through the supplement store and you come across “lactic acid buffers” - save your money!

Stick to the evidence based supps that have been proven to buffer hydrogen ions !
👏🏼Beta Alanine
👏🏼 Bi-carb Soda

04/08/2025

Do you find yourself craving certain foods around your menstrual cycle ? 🩸🙋🏼‍♀️💁🏽‍♀️ period hunger hits different - don’t worry! You’re not alone !!

During the luteal phase our progesterone hits its peak,📈 this stimulates Ghrelin, our “hunger hormone” 🍴🍽️ AND during this time our Oestrogen is low, which lowers our serotonin (and this can make us look towards those comfort foods to increase that “feel good” hormone!

Even our RMR slightly increases during our luteal phase - so don’t be too concerned if you consume a little more due to cravings at this time. If you feel hungry! Honour that feeling and eat wisely ❤️🍽️

Some other factors that can influence cravings include:
⭐️ Sleep quality
⭐️ Stress
⭐️ A poor diet
⭐️ Movement

Swipe through and take a look at some mineral/vitamins that can also help with menstrual cravings ✔️✅

Need help navigating cravings ? Send us a message !

JVIA Nutrition

27/11/2025

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26/11/2025

26/11/2025

24/11/2025

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21/11/2025

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