Embody Nutrition Consulting

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Embody Nutrition Consulting

Embody Nutrition Consulting is a private nutrition and dietetic practice located in Wollongong NSW, specialising in sports nutrition.

At Embody, we provide active people with the knowledge and tools to live and perform at their best. Embody is a private nutrition and dietetic practice located in Wollongong, NSW. We are passionate about helping our clients improve their physique, health and well being through smart and practical nutrition strategies. Whether you need to lose weight, gain size, improve your health or fuel your sport, Embody Nutrition Consulting can get you there.

26/03/2026

If you're consistently dragging yourself through workouts or crashing hard afterwards, your training program probably isn't the problem.

Your nutrition might be.

Here are four common reasons athletes feel exhausted after exercise, and what to do about each one. 👇

The good news? Small shifts can make a big difference to how you feel and perform.
Save this one for the next time you're running on empty after a session.

Got questions about fuelling your training? Drop them in the comments or book a consult via the link in bio.

23/03/2026

Your gut does more than just digest food.

It influences your energy, recovery, immunity, mood and overall performance.

If your gut feels off, bloated or unpredictable, it can quietly impact how you train, work and live day to day.

That’s why we created our free Good Gut Meal Plan.

The 7 day plan is designed to help support and optimise your gut health with practical, balanced meals you can start using immediately. No extremes. No cutting out entire food groups. Just simple strategies that work with your body.

Inside you’ll find:
• A structured 7 day plan
• Recipe ideas
• Fibre rich foods
• Balanced meals to support digestion and performance

Comment GUT and we’ll send you the download.

22/03/2026

Three things we're hearing a lot in 1:1 consults right now 👇

1. "I know I should eat more fibre… but I'm not sure how to actually do it."

Fibre supports gut health, keeps you fuller for longer and helps with energy regulation, but most people are falling well short of their daily needs. The good news? Small, consistent swaps make a big difference.

2. "My schedule is so unpredictable, I don't know when to eat around training."
Timing your meals and snacks around a busy life and a training schedule is one of the most common things we work through together. There's no one-size-fits-all approach, which is exactly why personalised support makes such a difference.

3. "I'm always exhausted after sessions, maybe I'm not eating enough?"
You probably aren't. Under-fuelling is incredibly common, especially in people who are active and busy. Making sure your body has enough fuel going in to training is one of the biggest performance game-changers we see.

If any of these sound familiar, a 1:1 consult might be exactly what you need. We'll look at what's actually going on for you and build a practical plan that fits your life.

18/03/2026

Your new favourite snack just happens to be working for you!

These Anti-Inflammatory Roasted Nuts come together in 15 minutes and are packed with healthy fats, plant-based protein and some helpful spices.

Turmeric and cinnamon aren't just for flavour, both have well-researched anti-inflammatory properties that support recovery, gut health and overall wellbeing. Pair that with the sustained energy from mixed nuts and you've got a snack that genuinely earns its place in your routine.

5 min prep | 10 min cook
🥜 4 cups mixed nuts
🍁 3 tbsp maple syrup
🥥 2 tbsp coconut oil, melted
✨ 1 heaped tsp turmeric
🍂 ½ tsp cinnamon
🧂 ½ tsp salt

Preheat oven to 180°C and line a baking tray.
Combine all ingredients in a bowl and stir until nuts are well coated.
Spread on tray and bake for 10 minutes, stirring halfway.
Cool completely before transferring to an airtight container.

Save this one for your next meal prep session 📌

16/03/2026

Creatine is having a moment and honestly, it's long overdue 💪

For years it was written off as a supplement just for guys chasing gains at the gym. But the research tells a very different story and more active women are starting to catch on.

Here's what creatine can actually support:
✅ Muscle strength and power output during training
✅ Recovery between sessions
✅ Energy availability, especially during high-intensity efforts
✅ Cognitive function and brain health

It's one of the most well-researched supplements out there,and when used appropriately, it can be a really useful tool for active women, whether you're lifting, playing sport or just trying to keep up with a busy life and training schedule.

As always, what's right for you depends on your individual goals, training load and overall diet. That's exactly the kind of thing we work through in a 1:1 consult.

Curious whether creatine is worth considering for you? Book via the link in bio.

15/03/2026

Not pictured: the trip to M&M world and the daily buffets (it's all about balance!).

12/03/2026

Quick trip to Melbourne last month to chat all things omega-3 with the team at . 🐟

We had a great conversation about how omega-3s, particularly DHA, support performance, recovery and overall health for active people. It’s one of those nutrients that doesn’t always get the attention it deserves but can play an important role in how your body adapts to training.

Always fun diving into the research and translating it into practical nutrition advice.

🎙️ Podcast episode coming soon. Stay tuned.

10/03/2026

An incredible week of footy, fuelling and a few off the clock moments to check out Vegas.

08/03/2026

2 minute snack for busy training days.

You don’t need anything fancy to support recovery. You just need something consistent.

This choc berry smoothie is one of our go to options when time is tight but your body still needs fuel.

1 cup milk of choice
1 scoop chocolate protein powder
1 cup frozen or fresh berries
1.5 Tb h**p seeds

Blend and you’re done.

06/03/2026

We often focus on hitting a total daily protein target. That matters. But timing matters too.

Your muscles respond best when protein is spaced consistently across the day, rather than all at dinner.

Aim to include a quality protein source every 3 to 4 hours to support muscle repair, recovery and adaptation from training.

That might look like:
• Breakfast with eggs, yoghurt or protein oats
• Lunch with tofu, legumes, chicken or fish
• A high protein snack like a smoothie
• Dinner with a solid protein base

This helps keep muscle protein synthesis switched on throughout the day instead of in one big hit at night.

Try this tomorrow.

02/03/2026

You don’t need to fear the yolk.

For years, egg whites were marketed as the “healthier” option. Lower in fat. Lower in calories. Higher in protein.

But when you ditch the yolk, you’re also ditching a lot of the nutrition.

Here’s why we encourage most people, especially active humans, to eat the whole egg:

🥚 More nutrients
The yolk contains vitamins A, D, E and B12, plus folate and choline.

🥚 Healthy fats for hormone health
Dietary fat plays an important role in hormone production. For athletes and active women in particular, consistently under-eating fat can impact energy, menstrual function and overall health.

🥚 Better satiety
The combination of protein and fat helps you feel fuller for longer. That means more stable energy and fewer 3pm snack raids.

🥚 Choline for performance and brain health
Egg yolks are one of the richest sources of choline, which supports muscle function and cognitive performance.

Eggs are not the cholesterol villain they were once made out to be. For most people, dietary cholesterol has minimal impact on blood cholesterol levels.

If you genuinely prefer egg whites, that’s okay. But if you’ve been throwing out the yolk out of fear, it might be time to rethink that.

Fuel well. Eat the whole egg.

01/03/2026

Caffeine can be a powerful performance tool when it’s used intentionally.

Research shows it may improve endurance, strength, power and perceived effort for some athletes. It can help you feel more alert, reduce fatigue and get a little more out of key sessions or competition.

But more is not better.

The effective dose is usually around 3 to 6 mg per kg of body weight. Going well beyond that does not guarantee better results and can increase side effects like jitters, elevated heart rate, gut discomfort and disrupted sleep.

Before jumping on a trend or doubling your pre workout scoop, it is worth asking:

Do I actually need it for this session?
Is my sleep protected
Is my dose evidence based?
Performance nutrition should be strategic, not reactive.

Learn more here:
https://embodynutrition.com.au/caffeine-and-exercise-performance-an-update-on-the-research/

Address

Opening Hours

Monday	09:00 - 17:00
Tuesday	09:00 - 14:00
Wednesday	09:00 - 17:00
Saturday	09:00 - 12:00

Telephone

+61412946061

Website

http://www.embodynutrition.com.au/

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