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
  • 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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    Lazy eggs benny

    Recipe: Lazy eggs benny

    December 12, 2020
    The Bad Food Bible

    Book review: The Bad Food Bible

    March 29, 2018
    Nutrients to prevent and treat concussion

    Nutrients to prevent and treat concussion

    February 5, 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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    Warm roasted Brussel sprouts and baby beetroot salad

    Recipe: Warm roasted Brussel sprouts and baby beetroot salad

    August 8, 2020

    Recipe: Spiced lamb

    September 26, 2020
    longevity diet

    Book review: The Longevity Diet (Prof Valter Longo)

    August 8, 2018
  • Milk as a sports supplement
    Blog,  Diet,  Health,  Nutrition,  Sports nutrition

    Milk as a sports supplement

    September 3, 2020 /

    Milk as a sports supplement? Why not! Milk is a relatively inexpensive source of many nutrients, which include protein, calcium, vitamins and minerals. Milks from different ruminants (e.g. cows, goats, water buffalo) have similar nutrient profiles. However, for the sake of this article we will be talking about cow’s milk as it’s the most available and commonly consumed. Nutrients in milk Milk and other dairy foods contain calcium, protein, B vitamins (including B2 and B12), vitamins A and D, phosphorus, potassium, magnesium, zinc and iodine. The table below shows average content for some nutrients of different types of plain cow’s milk (data from 1). A glass of milk has 8…

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    Activate Foods

    Product review: Activate Foods

    November 21, 2020
    SunRice rice cups

    Product review: SunRice rice cups

    September 12, 2018
    Can caffeine harm performance?

    Can caffeine harm performance?

    December 18, 2019
  • What is glycogen?
    Blog,  Nutrition,  Sports nutrition

    What is glycogen?

    March 11, 2020 /

    Glycogen is how our bodies store carbohydrate. It is predominantly stored in our muscles and liver and provides the glucose needed for exercise, particularly the high intensity type. What is glycogen? Glycogen is a branched polymer of glucose used as fuel storage. Plants store glucose in starch, we do it in glycogen (1). Most glycogen in the body is located in the muscle (~300-700g) and liver (~100-200g) (2, 3). Each gram of glycogen is stored in our muscles with 3-5g of water. Therefore, carbohydrate loading will lead to weight gain (3, 4). Roles of glycogen Some of the roles of glycogen include: Fuel source, providing carbohydrate to working muscles (2,…

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    Why and how to count macros

    Why and how to count macros

    September 11, 2019
    How to eat more vegetables

    How to eat more vegetables

    January 6, 2021
    Chilli con carne

    Recipe: Chilli con carne

    October 6, 2018
  • Can caffeine harm performance?
    Blog,  Health,  Nutrition,  Sports nutrition,  Supplements

    Can caffeine harm performance?

    December 18, 2019 /

    Caffeine is a widely used supplement used to enhance performance in endurance, strength and combat sports. Today we’ll discuss the flip side: Can caffeine harm performance? What is caffeine? Caffeine is a substance that “occurs naturally in foods, such as coffee, tea and cocoa and has a long history of safe use as a mild stimulant. Products are also available with added caffeine, including cola-type soft drinks, formulated caffeinated beverages (energy drinks) and energy shots.”(1) How can caffeine harm performance? Physiological effects of caffeine Doses within the recommended doses of 3-6mg/kg of body weight can increase heart rate and blood pressure, diminish attention (2) and cause anxiety (3). Some supplements…

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    Salt, Fat, Acid, Heat

    Book review: Salt, Fat, Acid, Heat (Samin Nosrat)

    March 27, 2019
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    What is lucuma (and how to pronounce it)

    October 24, 2018
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    How to survive the holiday season

    November 25, 2020
  • Caffeine for combat sports
    Blog,  Fitness,  Sports nutrition,  Supplements

    Caffeine for combat sports

    December 11, 2019 /

    Caffeine is one of the few ergogenic substances backed by science, but it has different effects depending on the type of exercise. While its effects on endurance and strength have been widely studied, the role of caffeine for combat sports remains relatively unknown. What are combat sports? Combat sports is a broad category of disciplines that involve one-to one fighting. This includes traditional martial arts, such as taekwondo and judo, but also boxing, Brazilian jiu jitsu, mixed martial arts (MMA) and fencing. Combat sports can involve grappling, striking, or a combination of both. Recommendations for caffeine supplementation Common recommendations for caffeine as a performance-enhancing supplement are 3-6mg per kg bodyweight…

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    Smashed potatoes with roasted garlic chimichurri

    Recipe: Smashed potatoes with roasted garlic chimichurri

    May 18, 2019
    SunRice rice cups

    Product review: SunRice rice cups

    September 12, 2018
    chicken wings

    Recipe: Asian baked chicken wings

    September 29, 2018
  • Sports supplements intake in Australia
    Blog,  Diet,  Health,  Nutrition,  Sports nutrition,  Supplements

    Sports supplements intake in Australia

    November 27, 2019 /

    In this article we will look at some statistics regarding sports supplements intake in Australia. As you may know, sports supplements are widely consumed worldwide. They are taken by athletes and the general public for a variety of perceived or expected benefits. Sports supplements According to the Australia New Zealand Food Standards Code – Standard 2.9.4, a formulated supplementary sports foods is “a product that is specifically formulated to assist sports people in achieving specific nutritional or performance goals.” (1) Based on the same legislation, sports supplements may contain vitamins or minerals under certain restrictions, amino acids or other compounds used as a nutritive substance also under certain restrictions. Per…

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    Product review: Slendier konjac pasta and rice

    February 1, 2020

    Discretionary choices (a.k.a. junk food)

    December 5, 2018
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    Book review: Lifespan (David Sinclair)

    April 22, 2020
  • gut performance
    Blog,  Diet,  Health,  Nutrition,  Product reviews

    Product review: Every Body Every Day Gut Performance

    June 22, 2019 /

    I was introduced to Every Body Every Day Gut Performance by a friend and client who has found great relief from digestive issues using this product. This is a supplement designed to improve gut health and, despite its name, it’s not only targeted to the athletic population. Gut Performance The product claims to help balance the gut microbiome, lower the glycaemic index of food, and help with weight loss, bloating, nutrient absorption and gut inflammation. In addition, the beetroot extract is meant to aid with muscle performance. The supplement s gluten free, low FODMAP and does not contain GMOs (genetically modified organisms), artificial colours, flavours or preservatives. Ingredients Sugarcane stem…

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    Latest recommendations on red meat, eggs and dairy

    Latest recommendations on red meat, eggs and dairy

    October 30, 2019
    The Food Lab

    Book review: The Food Lab (J Kenji Lopez-Alt)

    June 24, 2020
    What is glycogen?

    What is glycogen?

    March 11, 2020
  • prepd hydration
    Blog,  Fitness,  Nutrition,  Product reviews

    Product review: Prepd Hydration

    February 9, 2019 /

    I first heard about Prepd Hydration from the Sports Dietitians Australia newsletter. These performance drinks are certified by HASTA, which means they do not contain any banned substances. These products have been developed in partnership with researchers at Flinders University. The drinks Prepd Hydration drinks come in 2 varieties: Prime and Recover. These are designed to be taken pre- and post-event, respectively. Both types come in 2 flavours: mango + passionfruit and strawberry + kiwi. All beverages come in 350ml bottles and are ready to drink. Prime contains resistant starch to improve fluid uptake. They should be consumed 6-18 hours before exercise. Recover contain the electrolyte needed to replenish fluids…

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    Chile verde pork ribs with Mexican slaw

    Recipe: Chile verde pork ribs with Mexican slaw

    June 8, 2019
    Barenaked konjac pasta and rice

    Product review: Barenaked konjac pasta and rice

    August 1, 2020

    Recipe: Cauliflower hummus

    September 26, 2020
  • caffeine and performance
    Blog,  Nutrition,  Sports nutrition

    Caffeine and performance

    October 13, 2018 /

    Caffeine is a known ergogenic (i.e. performance-enhancing) substance used by many athletes participating in various disciplines. But does it work for all types of exercise? What are the mechanisms behind caffeine and performance? How does it impact health? Caffeine as a supplement Caffeine is an alkaloid present in plants such as coffee that acts as an stimulant. The form commonly used as a sports supplement is called anhydrous caffeine and comes in various presentations, including pills, powders, gums, gels and liquids. It can also be consumed in the form of coffee or tea, although this makes it difficult to figure the exact amount of the active compound. Endurance sports Researchers…

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    Recipe: Escabeche de pollo

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    Recipe: Quinoa & mixed beans vegan bowls

    May 4, 2019
    The Complete Dairy

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