Nourished Performance with Bec

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Nourished Performance with Bec

Providing tailored health and sports nutrition advice to help you eat well and perform at your best.

09/11/2025

Oh no, I can't eat that because it's processed! 😱
Sorry to break it to you sweety, but unless you like food poisoning, so is pretty much everything...

Processed and ultra-processed foods get a bad rap, because most of the foods we eat are processed - this helps to remove bacteria that helps to make the food safe for us to eat. Isn't technology amazing? 🦠

Where processing becomes a problem is when salts, sugars and sweeteners, and saturated and trans fats are added to enhance the flavour of the food, usually at the expense of important vitamins and minerals, and fibre 🤔

So what do I eat? There is nothing wrong with aiming for a minimally processed diet, in fact, I'd encourage it! However, the nuance lies in whether eating in that pattern allows you to live a healthy, active life that meets ALL of your energy and nutrient requirements. 🥗🍗

05/11/2025

We often get caught up in this cycle that we’re not doing enough, not trying hard enough, not exercising enough, not losing weight fast enough… 😮‍💨

I usually lead my client conversations with ‘perfect world scenarios’ because we all like to live in this world of ideal conditions. 100% of the time, we follow that up with ‘so what if that doesn’t happen?’ Because conditions are never perfect. What happens when nothing goes to plan? 🤯

Sometimes doing the bare minimum is the best-case scenario. 💡
Kids running you off your feet? Do enough. Travelling for work? Do enough. Leaving home for 3 months on a uni placement in another state? Do enough!

I promise, this time will pass and you will be okay on the other side! Thank you for coming to my TED talk 😊

02/11/2025

We have a new booking platform!
Everything in one place, easier bookings, simplified health screening - better for everyone!

Ready to start? Head to the link in my bio or type calendly.com/nourishedperformance in your search bar. See you soon! ⭐

29/10/2025

If you missed it, here is what has been going on at Nourished Performance! 🌟🍏
I have been a very busy gal and that pace is not slowing down any time soon!

As I am starting my clinical uni placements in Cairns and the Northern Territory, Nourished Performance is transitioning 100% online with a new booking system and updated availability. Up until I head to Cairns on the 15th of November, I will still be available for in-person initials and will put out some availability for in-person consults in February/March when I am back in CQ! ☀️

As always, thank you for your support and I am excited to share this next chpter of Nourished with you! See you soon!

27/10/2025

Guess who passed their last ever dietetics exam and is getting sent out into the big wide world on placements! With that said, the finish line on my uni degree is well within my sights and there will be some changes to the way I do things over the next couple of months! 😁

🌟I'm benching the Nourished website for now in favour of a simplified booking portal. She might make a comeback, she might not.

🌟Transitioning 100% online: In the past, I have enjoyed doing my initial consults in person but these will be transitioning to 100% online (unless you want to come to Cairns or the NT 😉)

🌟Availability update: due to being on placement full-time, my available consult hours will be a little bit more limited. I will only be taking on initial consults during weekends.

I am super excited to be going on placement and am excited to share with you all the things that I learn along the way! Baby APD incoming - stay tuned!

29/08/2025

The story you are about to hear is one you've heard before, and now you're going to hear it again - but different!

You've sat down at our nutrition consult. You want to lose weight but you just can't budge the extra kilos. You're really good at sticking to your diet of 6 whole almonds and an apple through the day, but once you get home, you eat ALL of the kids' snacks from the cupboard. 🤪

If this sounds like you, front loading your nutrition might be really useful! By shifting more food bulk earlier in your day, we can keep your energy levels higher and keep you feeling fuller for longer - making the diet a LOT more likely to stick!

Tried it before? Let me know! 👇

19/08/2025

Nutrition may not win your race for you, but fuelling properly can make all the distance in your training, your ability to repeat high efforts, improve your reaction time and boost your recovery⚡️

Your individual fuelling plan will be specific to your individual event and training requirements. So if you are ready to dial in for your next track meet, drop me a DM! 💪

09/08/2025

Before you jump into buying that health or sports supplement you saw recommended on the internet (because we all know how brutal targeted ads can be 😅), here's a couple of things you should consider!

🍏 Do you actually need the supplement? If you're generally healthy, eat a varied diet and are meeting your nutrition requirements, chances are you probably don't need a supplement.

💸⏰ Cost or convenience? If you are trying to stick to a tight budget, supplement regimes can often be quite expensive, but if you are particularly time poor and struggle to meet your nutrient requirements, supplements can be quite useful!

💪 For my athletes with high energy needs, supplements can be a quick and easy way to meet your requirements without having to suffer through huge food volumes.

💊Does the supplement do what it claims to? Are the ingredients effective? Who benefits from you buying that supplement and are they being paid to market it? Does the product make huge claims to entice you to buy them?

Supplements are a tool but they are designed to enhance a regular healthy diet, not to replace it! If you have to think twice about whether a supplement is too good to be true, it probably is... 😅

05/08/2025

Welcome to the new look Nourished Performance!

With a year to go in my studies, I have been reflecting on what I currently do as a sports nutritionist, how I do my job and who I want to be as a professional when I graduate. For a long time, I felt that the weightlifter in my branding represented who I am, but it is a very surface level part of who I am - I was an athlete, wanting to work with athletes.

Now don't get me wrong, I still LOVE working with athletes, but my definition of performance has evolved to encompass a more holistic perspective and I wanted my branding to reflect that evolution.

So if you're new here, welcome! If you've been here a while, thank you for your continued support! Here's to making better humans, not just better athletes. 🥗🏆

29/07/2025

After resistance training, muscle protein synthesis can remain elevated for 24-48 hours. There was once the belief that in order to maximise your muscle gains, you had to eat immediately post-exercise - AKA the anabolic window.

While the logic behind it is sound: eating protein after exercise to grow muscle, the window is not as narrow as we once believed it was.

Here's what's actually important:
🍗 Eating enough protein across a whole day (1.6-2.2g/kg/day)
🫘If you train fasted, eating soon after exercise becomes more important

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Opening Hours

Monday	05:30 - 18:30
Tuesday	05:30 - 18:30
Wednesday	05:30 - 18:30
Thursday	05:30 - 18:30
Friday	05:30 - 12:00
Saturday	06:30 - 09:00

Website

https://calendly.com/nourishedperformance

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