JVIA Nutrition

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

Fueling water ski champion .fletcher The equal U14 Australian record holder for slalom. 🏆🏆You will see around training w...
30/03/2026

Fueling water ski champion .fletcher
The equal U14 Australian record holder for slalom.
🏆🏆

You will see around training we prioritise simple carbohydrates for quick, rapidly available energy ⛽️⚡️
and around other times during the day a whole food nutrient dense approach is taken ✅

‼️‼️*this day on a plate is just ONE of Ella’s training session days. Every day is not like this, some days there are higher energy demands and some days energy demands are lower.

The most important thing is this is individualised to exactly what ELLA needs (no one else!) on this specific day of training.

If you want to take your sporting potential to the next level, book in your athlete consult with us

www.jvia.com.au 💻📲

6 foods that give you more ENERGY than a sugar free energy drink ⬇️✨Dates✨ Honey ✨ Rice cakes with Jam ✨ Juice ✨ Energy ...
29/03/2026

6 foods that give you more ENERGY than a sugar free energy drink ⬇️

✨Dates
✨ Honey
✨ Rice cakes with Jam
✨ Juice
✨ Energy gels

The reason why you may feel like you have energy after a sugar free “energy drink” is due to the caffeine hit ☕️Whilst caffeine blocks adenosine & reduces perceived effort so things feel easier and you don’t feel tired as quickly, it doesn’t actually give you energy… ⚡️

What you need is simple carbohydrates ingested 15-60 minutes prior to your session. ⛽️🍌🍊

Dietary fibre is a carbohydrate that our bodies cannot digest… Both soluble and insoluble fibre are important with each ...
28/03/2026

Dietary fibre is a carbohydrate that our bodies cannot digest…
Both soluble and insoluble fibre are important with each playing a different role in the body.

✔️Soluble fibre dissolves in water, creating a gel like substance that helps to slow down digestion, keep you feeling fuller for longer, controls blood sugar regulation and aids in cholesterol management .

✔️Insoluble fibre does not dissolve in water, it escapes digestion in the smaller intestine and is fermented in the gut. Its role is to keep things moving along and provide regular predictable bowel movements.

Most fruit and vegetables will contain a mixture of soluble and insoluble fibres ✅ consuming a variety of different plants helps keep our gut microbiome diverse which is currently thought to be the most beneficial for over all gut health.

Certain fibres are also classified as “prebiotic fibres” these reach the large intestine and are degraded (basically food) by gut microbiota. Certain foods like unripe green bananas, cooked potatoes and some vegetables can fall in this category!

Recommended daily fibre intake 25-30g per day! 👏🏻

‼️ When increasing fibre intake, go SLOW! 🚽 your gut needs time to adjust to the increase, otherwise you may experience GI distress, bloating, gas, diarrhea or constipation.

PMID: 33208922
PMID: 32925180

27/03/2026

My go to icecreams when in a fat loss phase!

🍦🍦🍦

For me the winner - Mini magnum, 🏆🏆

Comment your favourite icecream !

NUT FREE packaged snacks for lunchboxes . 🍱❌🥜Finding nut free versions of muesli bars and other normal “lunch box snacks...
25/03/2026

NUT FREE packaged snacks for lunchboxes .
🍱❌🥜

Finding nut free versions of muesli bars and other normal “lunch box snacks” can be hard.
We had a couple people ask about this so made this little list.

offer a few different products bars and bites that do not have nuts listed in ingredients (however have a disclaimer of may contain)
au make a “school safe” but free spread (from chickpeas) in both original and chocolate flavour

* this post is purely for pre packaged options - making your own nut free products is always a great option! Along with including fruits and vegetables healthy fats and protein in lunchboxes ✅✅

Any nut free products you have found that we should try?? ⬇️ lets us know!

Fueling a double day of training 🏊‍♀️🏋️‍♀️🏄‍♀️⛹️‍♀️🏑🏃‍♂️Comment FUEL and recieve our free simple fueling guide. ✔️✔️✔️A ...
25/03/2026

Fueling a double day of training
🏊‍♀️🏋️‍♀️🏄‍♀️⛹️‍♀️🏑🏃‍♂️

Comment FUEL and recieve our free simple fueling guide. ✔️✔️✔️

A double day of training demands ALOT from our athletes , especially those who are active through out school / work days also!

This example guideline takes you through what fueling a double day of training could look like. ***

✅ When to have complex carbohydrates
✅ When to utilise simple carbohydrates
✅ Fibre, protein, fats - when to have them

We hope you find this useful!
If so, follow us for more

‼️ Don’t forget to comment FUEL and recieve your free simple fuel guide.

** this is a guidelines only, it is not a specific recommendation. For specific nutrition advice you will need to book a consultation 💻

www.jvia.com.au 🏆

When appetite is low, the last thing we feel like is a large meal. But even if appetite is low, athletes need to be put...
23/03/2026

When appetite is low, the last thing we feel like is a large meal. But even if appetite is low, athletes need to be putting that energy into their bodies so they not only get through sessions BUT recover properly too! 🏆⛽️👏🏻

✅Liquids, can be tolerated easier than full meals.
✅Putting a portion of food on a larger plate than usual, so the portion appears smaller
✅ blending ingredients into soups or ready made soups to just get this calories in through liquids
✅Adding nuts, chia, etc to smoothies or meals to bump up cals + add nutritional value

Need help navigating an athlete with low appetite ?
Shoot us a message for more meals Inspo ideas !

High protein breakfasts that are also good for your gut. 🍽️🍽️🍽️🍽️Protein, carbohydrate, healthy fats and FIBRE 🏆
21/03/2026

High protein breakfasts that are also good for your gut.
🍽️🍽️🍽️🍽️

Protein, carbohydrate, healthy fats and FIBRE 🏆

20 Teen athlete lunch box ideas ✅Snack station Good fats , carbs and protein to give our kiddos long lasting energy thro...
21/03/2026

20 Teen athlete lunch box ideas ✅

Snack station
Good fats , carbs and protein to give our kiddos long lasting energy through the day!

What’s your go to lunch box snack?
Comment and we will tell you if there is a better alternative 😜

Don’t make your hard sessions harder !!! 💪🏼If you have pre-exisiting issues like IBS, lactose intolerance, reflux you ma...
20/03/2026

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 foods

🙅🏼‍♀️ Excess of 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 , for AFTER hard sessions 😉😜

If your session is first thing fuel with simple carbohydrates and your next meal should have all the elements !!!! ✅

www.jvia.com.au
📲🤳👩🏼‍💻💻

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Sydney, NSW
2100

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