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
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  • 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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    caffeine and performance

    Caffeine and performance

    October 13, 2018
    Food and migraine

    Food and migraine

    March 11, 2021
    What are macronutrients

    What are macronutrients?

    September 4, 2019
  • 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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    meal prep

    Meal prep the right way

    February 13, 2019
    Shakshuka with feta

    Recipe: Shakshuka with feta

    August 17, 2019
    Nutrikane D

    Product review: NutriKane D

    May 9, 2020
  • 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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    tuna croquettes

    Recipe: My mum’s tuna croquettes

    April 6, 2019
    The Complete Dairy

    Product review: The Complete Dairy

    September 5, 2020
    woolworths skyr

    Product review: Woolworths Skyr

    November 28, 2018
  • 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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    Peruvian-style split peas with ham

    Recipe: Peruvian-style split peas with ham

    June 6, 2020
    Food and migraine

    Food and migraine

    March 11, 2021
    Niçoise salad

    Recipe: Niçoise salad

    May 2, 2020
  • 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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    Shakshuka with feta

    Recipe: Shakshuka with feta

    August 17, 2019
    The Nordic Diet

    The New Nordic Diet

    June 24, 2018
    Pan con chicharrón

    Recipe: Pan con chicharrón (Peruvian pork roll)

    November 14, 2020
  • 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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    Grown-up radicchio salad

    Recipe: Grown-up radicchio salad

    January 30, 2021
    Plant-based burgers

    Plant-based burgers

    January 29, 2020
    Garbanzos con acelga y chorizo

    Recipe: Garbanzos con acelga y chorizo (chickpeas with silverbeet and chorizo)

    September 7, 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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    chicken wings

    Recipe: Asian baked chicken wings

    September 29, 2018
    Morcilla and eggs with broccolini and braised fennel

    Recipe: Morcilla and eggs with broccolini and braised fennel

    May 25, 2019
    New Year resolutions

    New Year resolutions and other goal-setting strategies

    December 26, 2018
  • 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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    true protein bars

    Product review: True Protein bars

    November 9, 2019

    Product review: Gluten-free Vegemite

    February 16, 2019
    Roasted zucchini hummus

    Recipe: Roasted zucchini hummus

    February 27, 2021
  • 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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    Dairy-free yoghurt

    Dairy-free yoghurt

    July 10, 2019
    chicken wings

    Recipe: Asian baked chicken wings

    September 29, 2018
    Nutrikane D

    Product review: NutriKane D

    May 9, 2020
  • 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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    Vegan zucchini and leek soup

    Recipe: Vegan zucchini and leek soup

    May 23, 2020
    Bega Simply Nuts Peanut Butter

    Product review: Bega Simply Nuts Peanut Butter

    July 13, 2019
    what is in your poo

    What is in your poo?

    March 13, 2019
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