You Put WHAT In Your Mouth?!

We asked local Geelong Naturopath Susan Byrne her thoughts about sports nutrition. As a holistic health advocate, naturopath, author and nurse Susan has over 30 years experience in nutritional guidance.


“When you are super active, you need energy! The three primary nutrients used for energy are carbohydrates, protein, and fats, with carbohydrates being the most important source. Your body can also use protein and fats for energy when carbs are depleted. Whey protein is great too and can be found in a drink form and used by many athletes for a quick boost, and it prevents muscle breakdown before and after you exercise. BCAA (branch chain amino acids) contain a carbon atom and also contains valine, leucine, and isoleucine. The power of these three amino acids can help your body better produce protein, so these are also very popular for the athlete.”


Nutrition and diet plays a vital role in sports performance, which is concerning considering Australians are not consuming adequate nutrients- which means what goes in people’s mouths is most likely NOT helping get that pedal going!


According to data from the Australian Bureau of Statistics (ABS) 2014–15 National Health Survey (NHS), 50% of people aged 18 and over (50%) do not eat the recommended serves of fruit and vegetables needed for optimal health. Pretty concerning don’t you think?

We know a thing or two about sport. With an extensive career in Sports Management and Human Movement our founder Chris’ position at Cycling Australia and as the owner of our wonderful cycle studio places him in good stead to assist and educate those that are active. Chris is a big believer in a holistic approach to human movement. 


Numbers from AusRunning show that in 2017 alone there were more than 24700 marathon performances, and website Cycling Helmets released figures to show that on any given day there are 1,119,638 cyclists. Australians participating in active events are on the rise.

Sports performance is multidisciplinary in nature.  Athletes, coaches but also importantly everyday people participating in sport must be aware of the complex issues that can impact on their performances but more importantly their overall health.

Sometimes supplementation may be necessary.

There are companies in Australia producing endurance nutrition. However, we encourage people to source good quality that has the science behind it. At Crank and Grind we have introduced Pro4Mance, an Australian based supplementation that is endurance nutrition support designed for pro-athletes. We cannot emphasize enough how important good quality sports science based supplementation is important. There are many brands out there with a lot of big claims- make sure the one you are consuming is backed up with the right science! Pro4Mance features those BCAA’s Susan mentioned earlier.  

If you would like to take a look at Pro4Mance come and visit us at the Studio- in the meantime here is a quick and easy breaky recipe for you to try containing the building blocks we discussed.

Quick Healthy Boost Breakfast

1 x Avocado mashed with a small squeeze of lemon juice and a sprinkle of pepper (Avocado contains good fats)
1 x Poached Egg – free range please! (Source of protein)
1x Cup of Organic Baked Beans heated. (Source of complex carbohydrate)

Instructions: Spread your Avocado mash onto a plate, add baked beans and then layer your poached egg. Tip: Sprinkle the top with seasoned pumpkin seeds and chia seeds for extra crunch and some steamed asparagus – you are ready for a delish dish to feed that body some great nutrients!





Note: *As always please seek nutrition advice from a professional or a doctor before changing your diet or exercise routine