Gaby Mora

Nutrition & Dietetics

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  • Home
  • About
    • Services
    • ¡Se habla español!
  • Bookings
  • Blog
    • Nutrition
    • Fitness
    • Recipes
    • Product reviews
    • Book review
    • All posts
    • Brands I love
  • Contact
  • How to improve body composition
    Blog,  Diet,  Nutrition,  Sports nutrition,  Supplements

    How to improve body composition

    January 20, 2021 /

    As seen previously, improving body composition can confer a competitive advantage to some athletes. Hence the interest of athletes and coaches on how to improve body composition. In general, improving body composition means decreasing fat mass and increasing fat-free mass or muscle mass (a.k.a. lean body mass). Besides training protocols and periodisation, there are nutrition approaches that can achieve a favourable change. How to improve body composition Body composition can be improved using a variety of nutrition approaches. Broadly speaking, they can be categorised as dietary manipulation (e.g. tweaking energy intake or macronutrient levels) and supplementation. Note that not all research in this area is done on athletes. Some studies…

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    Eating in Japan with a gluten intolerance

    Eating in Japan with a gluten intolerance

    January 22, 2020
    Quinoa & mixed beans vegan bowls

    Recipe: Quinoa & mixed beans vegan bowls

    May 4, 2019
    body composition

    Body composition in sport

    December 29, 2020
  • Nitrate and exercise performance
    Blog,  Diet,  Nutrition,  Sports nutrition,  Supplements

    Nitrate and exercise performance

    November 12, 2020 /

    Nitrate and exercise performance is one of the most studied topics in sports nutrition. Nitrate is one of the handful of ergogenic substances with solid evidence behind them. Keep reading to find out what is nitrate, its roles in the body and how it can benefit your athletic endeavours. What is nitrate Nitrate (NO3−) is an anion, i.e. a molecule with more electrons than protons. Nitrate is naturally found in plant foods such as leafy greens and root vegetables, including lettuce, spinach, rocket, celery and beetroot (1, 2). The role of nitrate in the body Some of the nitrate taken in the diet is converted to nitric oxide (NO) (1,…

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    How to survive the holiday season

    How to survive the holiday season

    November 25, 2020
    Well & Good cake mix

    Product review: Well & Good all purpose cake mix

    August 16, 2017
    Spinach and tomato frittata

    Recipe: Spinach and tomato frittata

    November 16, 2019
  • Can magnesium improve exercise performance
    Blog,  Diet,  Nutrition,  Sports nutrition,  Supplements

    Can magnesium improve exercise performance?

    October 8, 2020 /

    Last week we talked about magnesium and health. This week we answer the next logical question: Can magnesium improve exercise performance? What is magnesium? As a reminder, magnesium is an essential mineral present mainly in bone and other tissues in the body. Magnesium and exercise As seen in the previous article, magnesium is involved in many functions in the body, including energy metabolism, bone development, muscle contraction and relaxation. Magnesium can bind to adenosine triphosphate (ATP), which is the energy currency in the body (1). It can also bind enzymes that act on RNA and DNA (2). In addition, magnesium is involved in the balance of other essential elements in…

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    Mother's Day

    Happy Mother’s Day!

    May 13, 2018
    Energy density vs nutrient density

    Energy density vs nutrient density

    November 18, 2020
    Gluten free sliced bread

    Gluten free sliced bread

    June 10, 2020
  • Pre-workout supplements
    Blog,  Nutrition,  Sports nutrition,  Supplements

    Pre-workout supplements

    August 5, 2020 /

    Pre-workout supplements are among the most heavily-marketed products targeted to recreational and elite athletes. In this article we will discuss if they work and if they are safe. What are pre-workout supplements? Also known as multi-ingredient pre-workout supplements, these are products designed to be taken before exercise to enhance performance. They typically contain several ingredients in various quantities which are sometimes undisclosed and marked as “proprietary blends” (1, 2, 3). Common ingredients Common ingredients in pre-workout supplements include caffeine, creatine and beta-alanine (2, 3), branched-chain amino acids (BCAAs), nitrates (2), citrulline, taurine, tyrosine and B vitamins (3). Jagim et al. analysed 100 pre-workout products and found that, in average, they…

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    Pasta alla Trapanese

    Recipe: Pasta alla trapanese

    October 19, 2019

    Product review: Raw Earth sweetener

    January 30, 2019
    YoPRO

    Product review: YoPRO high protein yoghurt

    May 2, 2018
  • Should you take BCAAs
    Blog,  Diet,  Nutrition,  Sports nutrition,  Supplements

    Should you take BCAAs?

    July 2, 2020 /

    Branched-chain amino acids (BCAAs) is the name given to three of the nine essential amino acids. BCAAs are sold as a sports supplement to increase muscle synthesis and recovery. Today we answer the question: Should you take BCAAs? What are BCAAs? BCAAs or branched-chain amino acids are leucine, isoleucine and valine. They are essential amino acids (EAAs), meaning they cannot be made by our bodies and must be taken from the diet. Unlike other amino acids, BCAAs are not metabolised in the liver (1, 2) but in skeletal muscle (2). They can be oxidised and used as energy (2, 3). BCAA supplements are commonly used in athletic populations. Most supplements…

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    prepd hydration

    Product review: Prepd Hydration

    February 9, 2019
    eggplant, beef & mushroom casserole

    Recipe: Eggplant, beef & mushroom casserole

    June 29, 2019
    The Bad Food Bible

    Book review: The Bad Food Bible

    March 29, 2018
  • Vitamin D and athletic performance
    Blog,  Health,  Nutrition,  Sports nutrition,  Supplements

    Vitamin D and athletic performance

    June 4, 2020 /

    Vitamin D, the sunshine vitamin, is well known for its role in bone health. Other roles include muscular and immune function, hence the interest for studying vitamin D and athletic performance. What is vitamin D Vitamin D is an essential fat-soluble vitamin (1). The active form of vitamin D is 1,25-dihydroxycholecaciferol (a.k.a. 1,25-dihydroxivitamin D) (2, 3), which interacts with vitamin D receptors (VDRs) (1). Sources of vitamin D Most of the vitamin D we get (80-90%, 4) is synthesised in our bodies from 7-dehydrocholesterol (2) after exposure to ultraviolet B (UVB) radiation from the sun (2, 4). The remaining 10-20% is obtained from the diet (4). Sunshine The actual amount…

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    is dairy good for you

    Is dairy good for you?

    March 20, 2019
    Warm roasted Brussel sprouts and baby beetroot salad

    Recipe: Warm roasted Brussel sprouts and baby beetroot salad

    August 8, 2020
    tuna croquettes

    Recipe: My mum’s tuna croquettes

    April 6, 2019
  • what is glycine
    Blog,  Diet,  Health,  Nutrition,  Supplements

    What is glycine?

    February 12, 2020 /

    If you remember chemistry or biochemistry from high school, the word glycine might ring a bell. If not, read on to answer the question: what is glycine? What is glycine? Glycine is the simplest amino acid. Amino acids are chemical compounds that contain an amino group (NH2) and carboxyl group (-COOH). The chain between is composed of carbon and hydrogen atoms and its length defines the amino acid. Amino acids are the building blocks of all proteins. Amino acids are normally categorised in non-essential (produced by our bodies) and essential (which must be consumed in our diets). Glycine is a non-essential amino acid; however to be more exact it should…

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    PBCo protein shakes

    Product review: PBCo protein shakes

    May 30, 2020
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    Health benefits of olive oil

    September 18, 2019
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    Meal prep the right way

    February 13, 2019
  • Nutrients to prevent and treat concussion
    Blog,  Diet,  Health,  Nutrition,  Sports nutrition,  Supplements

    Nutrients to prevent and treat concussion

    February 5, 2020 /

    Concussion is a serious health risk for athletes participating in many sports including but not limited to contact disciplines. Learn how to protect yourself with nutrients to prevent and treat concussion. What is concussion? Concussion is an injury caused by direct or indirect impact to the head (1, 2), rapid acceleration or deacceleration, such as in motor vehicle accidents or intense changes in pressure (2). A concussion is a type of mild traumatic brain injury (mild TBI or mTBI) which causes short-term impairment in neurological function (1, 2). Concussion affects approximately 1 to 6 in 1000 people per year (2). Effects and symptoms of concussion The effects of a concussion…

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    is dairy good for you

    Is dairy good for you?

    March 20, 2019
    eating for training and competition

    Eating for training and competition

    February 20, 2019
    true protein bars

    Product review: True Protein bars

    November 9, 2019
  • Chocolate peanut butter protein shake
    Blog,  Drink,  Nutrition,  Recipes,  Sports nutrition,  Supplements

    Recipe: Chocolate peanut butter protein shake

    January 11, 2020 /

    This recipe is for the chocolate + PB combo lovers out there. It is great as a post-workout drink if your next meal is a few hours away or can sub for breakfast as it is high in protein and reasonably filling. This shake can be made dairy-free depending on the protein powder you use. I used natural grass-fed whey protein isolate (WPI) from 180 Nutrition. I’m also a big fan of the True Protein natural WPI. For a dairy-free/vegan version, you can use pea or rice protein (or a blend) from one of the brands mentioned before. I used peanut butter powder from True Protein. Other supplement shops also…

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    Sports supplements intake in Australia

    Sports supplements intake in Australia

    November 27, 2019
    easy pulpo al olivo

    Recipe: Easy pulpo al olivo

    April 27, 2019
    to snack or not to snack?

    To snack or not to snack?

    May 29, 2019
  • Revvies Energy Strips
    Blog,  Nutrition,  Product reviews,  Sports nutrition,  Supplements

    Product review: Revvies Energy Strips

    December 21, 2019 /

    Caffeine can be a useful tool in your arsenal to enhance athletic performance. Caffeine supplements come in many forms, all of which have pros and cons. Revvies Energy Strips deliver caffeine in a super convenient package. Revvies Energy Strips Revvies Energy Strips are a caffeine sports supplement. Each strip contains 40mg of caffeine, equivalent to about half a cup of coffee according to the manufacturer. If you have been following my posts on caffeine, you’ll notice that this is less than 1mg per kg of body weight for most of us. The strips are small and super light weight, so they can be carrier around in your bag or shorts.…

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    choritos a la chalaca

    Recipe: Choritos a la chalaca (Peruvian mussels with salsa)

    February 23, 2019
    cinnamon and health

    Cinnamon and health

    December 19, 2018
    Slendier konjac pasta and rice

    Product review: Slendier konjac pasta and rice

    February 1, 2020
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