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Collagen supplementation

Ballarat Dietitian

We have been getting lots of questions recently around the role of collagen supplementation and it’s role in assisting performance particularly in the rehab setting.

Collagen may not assist performance directly; however, may assist in recovery from tendon or ligament injury or surgery, potentially decreasing recovery time. Collagen supplementation is only likely to be of any assistance if an athlete is ticking all their other nutrition boxes (fuelling adequately, good variety of foods, not overdoing the booze etc), and obviously doing the rehab work!! Like everything it’s not a magic fix, it’s an adjunct to the basics.

The AIS have got some great resources in this space and the information below is drawn directly from it – see attached links at the bottom for the full articles.

What is collagen and why do we need it?

  • Collagen is the most abundant protein in the body, forming part of skin, bone, ligaments and tendons. It provides structure and support to allow these tissues to be strong, durable and pliable. Collagen is produced by the body, but as the body ages, production declines. Supplementation ensures collagen specific amino acids are available for collagen synthesis, and has recently been shown to shorten return to play time in connective tissue injuries involving tendon and ligaments. There is also some preliminary evidence for the use of collagen supplementation in injury prevention. 

Benefits of collagen supplementation

  • Pain management for inflammatory conditions such as tendonitis (in conjunction with specific rehab exercises)
  • Reduce activity-related joint pain
  • Treatment/prevention of degenerative diseases, such as osteoarthritis
  • Increase bone strength in order to reduce fracture risk
  • Support collagen production during periods of increased turnover, particularly when the body is unable to keep up with demand and/orwhen total protein intake is sub-optimal, e.g. high training stimulus
  • Support the repair of various tissues, including bone, skin and ligaments/ tendons during injury rehabilitation to assist return to play

How and when to use collagen supplements:

  • Powdered collagen supplements can be mixed easily with water, juice or added to smoothies. They are heat stable up to 300°C, so they can be added to tea, coffee, soups, stews and other recipes, including baked goods. 
  • Tendons and ligaments have a poor blood supply, but exercise can ‘switch on’ their ability to uptake the necessary amino acids for recovery and repair. Amino acid concentration peaks in the bloodstream 40 – 60 minutes after collagen consumption, therefore supplements should be consumed 40 – 60 minutes prior to exercise or rehabilitation sessions to enhance the delivery of these amino acids to the targeted areas. 
  • Vit. C is an important cofactor in collagen synthesis and some collagen supplements contain added Vit. C. It is unclear whether there is any additional benefit beyond the recommended dietary intake of Vit. C, which can be attained relatively easily through the diet 

Here is the link to the AIS page:

https://www.ais.gov.au/__data/assets/pdf_file/0009/999954/36194_Sport-supplement-fact-sheets-Collagen-v3.pdf

Summary

There’s still lots of research to be done, but used in the right circumstances there is potential benefit to collagen supplementation, and minimal risk (no supplement is ever no risk!). There are HASTA certified options available.

And as with any supplement use you should check with your Sports Dietitian if it is suitable for you to use

Michelle Ryan is an accredited Sports Dietitian based in Ballarat – if you would like to book in to see her:

https://radcentre.com.au/dietitian-ballarat/

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Are we seeing more injuries in local sport than normal?

If you are involved with team sports you might have noticed an increased amount of injuries happening during both training sessions and games. With another wave of COVID sweeping across town as well as the “super flu”, and the regular cold, our consistency on the training track and general health has been severely impacted.

It’s not only the impact on the respiratory system that these types of illnesses have on the body, but also reducing the functionality of the musculoskeletal and neurological system as well. 

When our body is spending energy elsewhere, such as when it is fighting off an illness, other parts of the body can become neglected, meaning that we are potentially more susceptible from suffering a major injury if we are not cautious.

While it is often ok and recommended to do some light physical activity when you are sick to enhance the immune-exercise response, training and playing at high intensities could potentially result in severe damage as well as push back our recovery time from the initial illness. 

When we are sick, we need to know:

  • how our body is affected
  • how to manage our sickness with physical activity
  • how to recover if we do suffer an injury as a result of being sick

How our body is affected:

  • Impacted Sleep

Sleep is arguably one of the biggest predictors and contriubtors to injury. For example,  individuals who have less than 7 hours of sleep increase the chance of suffering an injury, then when that lack of sleep extends over 14 days, chances of injury rise to 1.7x the normal amount. While suffering from an illness, our sleep is often negatively impacted by it being interrupted. From getting up in the middle of the night, being restless, having cold sweats, there are many ways in which being sick influences our sleep patterns. 

  • Nutritional Deficits

Fueling with the appropriate macro and micro nutrients to provide energy and help fight off the infection can be hard when we are sick. Appetite is usually impacted meaning that we don’t consume near enough food to balance out how much energy we are using on fighting off the illness. 

  • Dehydration

Part of the immune system’s response in fighting off illness is to increase water consumption by certain organs as well as using our fluids to regulate body temperature and attempt to flush out the infection. 

  • Strain on the Musculoskeletal System 

Activity within both our muscles and bones are impacted by onset of illness. Due to the requirement for more priority based organs to receive energy, the musculoskeletal system takes a back seat. This means that activation of specific muscles to help produce and absorb force will be done with decreased effectiveness. 

  • Delayed Nervous System Firing

As our system undergoes a microorganism scale fight with external germs, the nervous system which is responsible for controlling all aspects of the body is unable to regulate itself and therefore is under direct stress. This results in the control of the body as a whole to be negatively impacted, lowering the overall ability to perform simple or complex skills, many of which are required to perform physical activity to the highest level. 

How to manage our sickness:

  • Prioritize recovery

Taking time off training and competition when ill is required. Putting the body under increased stress levels and adding to the fitness-fatigue deficit even more is the worse thing that you can do. Ensuring that sleep and general rest is of the highest priority for long enough will allow the body to heal itself in an efficient way. 

  • Manipulate your training schedule

Once you return back from the illness, changing your overall intensity, volume and frequency of training is critical. If you have taken a week off all physical activity, it’s unfair to think that you are able to return to 100% effort immediately. Take the return slowly, ensuring that you warm up in an effective manner before slowly re-introducing the main parts of the session.
Having a week off training and then attempting to play on the weekend after being ill is not recommended. 

  • Correct your nutritional and fluid intake

Consuming a balanced diet full of essential macro and micronutrients post illness is another critical step to returning to physical activity. Once appetite and fluid regulation is back to normal, fueling for performance and optimal recovery should become priority. This might be returning your diet to what you were originally consuming prior to being sick, or it’s a good opportunity to reflect on your nutritional habits and potentially add more nutrition dense foods. 

  • Communicate with your Coach & Team

Open communication channels with your coach is encouraged. If you have been unwell, unable to train and a coach calls you up to play on the weekend, not only are you a chance of risking serious injury but you are also at risk of letting your side down if you did get injured. Remember in return to play, we want to prioritize returning to our healthy state as much as possible before returning to play to reduce the risk of injury. 

How to recover from an injury post illness: 

  • Seek guidance immediately

Diagnosis is an important step post any injury, let alone one suffered after being in a weakened unhealthy state. Seeking out appropriate allied health or medical services will then allow for a plan to be created. Often, it will be to return to a healthy state while slowly integrating the rehabilitation process. 

  • Don’t rush back

Listen to your body and be guided by professional help. Just like increased injury rates after being sick, rehabilitation can be delayed due the exact same principles mentioned above. The rehabilitation process might be extended a week or two and as annoying as this may be, for the sake of your long term athletic performance, it is necessary. 

Interested in a more detailed return to play process? Check out the following Return to Play post COVID recommendations. 

Stage 1
0-7 Days during Isolation
-Activities of Daily Living
Stage 4
6-7 Days Post COVID Isolation period
Increased Intensity of Training
-Normal sport training sessions, regular gym programming in prescribed HR
Heart Rate stays below 90% of your Max Heart Rate
Stage 2 
1-3 Days Post COVID Isolation Period
Light physical activity.
-Cycling, jogging, BW gym sessions.
 Heart Rate stays below 70% of your Max Heart Rate
Stage 5
7+ Days Post COVID Isolation Period
Resume full training sessions and gym sessions
Stage 3
4-5 Days Post COVID Isolation Period
Increased frequency and Duration of Training
-Reduced sport training sessions, regular gym programming in prescribed HR
Heart Rate stays below 80% of your Max Heart Rate
Return to Sport 

So remember, look after yourself and encourage your teammates to do the same if they are or have been unwell. 

If you are injured and need a plan to get back to performance, book a physio appointment here ​​https://radcentre.com.au/physio-ballarat/ 

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Banana Bread Recipe

Easiest Banana Bread (recipe by Donna Hay)
 
INGREDIENTS
  • 3-4 MEDIUM RIPE BANANAS (1½ CUPS MASHED)
  • ½ CUP LIGHT-FLAVOURED OLIVE OIL 
  • 3 EGGS
  • 1½ CUPS BROWN SUGAR (if your bananas are very ripe you may like to use less)
  • 1 TEASPOON VANILLA EXTRACT 
  • 1½ CUPS SELF RAISING FLOUR 
  • 1 TEASPOON GROUND CINNAMON
 
METHOD
  1. Preheat oven to 180°C (350°F).
  2. Place the bananas in a mixing bowl and mash with a fork.
  3. Add the oil, eggs, sugar and vanilla and mix to combine.
  4. Add the flour and cinnamon and mix until combined.
  5. Pour into a 21cm x 10cm loaf tin lined with non-stick baking paper.
  6. Bake for 1 hour – 1 hour 10 minutes or until cooked when tested with a skewer. 
  7. Allow to stand in the tin for 5 minutes before turning out onto a wire rack to cool completely before cutting.
Serves 10
 
This banana bread makes a regular appearance in our house, especially during the road cycling season! This is a great tasty snack for morning or afternoon tea. It also works well for cyclists looking for a quick source of fuel on a long ride, or athletes looking for something quick to top up energy before training or events.
 
PS. If you aren’t quick enough to get a slice straight out of the oven, give it a zap in the microwave to warm it up – you won’t regret it!
banana bread
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Top 5 Exercises for Cricket

Introduction:

Cricket is a popular sport within Australia and shows strong participation rates across the community. The sport is associated with injury with pace bowlers the most injured group followed by batters and then fielders. Majority of injuries are non-contact with the lower back, shoulder, and lower limbs the most commonly damaged areas. To counteract the chance of injury and improve your performance on the field, completing  strength training is a proven method. Consistently completing strength training improves muscular strength, power and neuromuscular control. Improving these factors will assist you in staying injury free and allow you to perform better on the field. Training should focus on increasing trunk anti-flexion, rotational, lower limb and upper limb strength & power. Below are 5 exercises that can be completed to best prepare yourself for the upcoming Cricket Season.

  1. Side Plank – 3 sets x 30 second hold each side

Goal: Improve trunk anti-flexion ability. Vital when bowling as it allows for greater trunk stability throughout the bowling action. Results in greater force production capabilities and reduces trunk flexion which is a precursor to lower back injury.

Regression: Side Lay Hold – 3 sets x 30 second hold each side

Progression: GHD Trunk Anti-Flexion Isometric Hold – 3 sets x 15- 30 second hold each side

  1. Lat Pulldown – 3-4 sets x 8-12 reps

Goal: Increase upper body strength. Specifically focussed on improving shoulder strength and scapula control. Due to the high use of the rotator cuff muscles when bowling and throwing it is important, that we train the area to increase strength and power. This will allow for greater force production during bowling and throwing.

Regression: Scap Pull Ups – 3-4 sets x 8-12 reps

Progression: Pull Ups – 3-4 sets x AMRAP

  1. Single Leg RDL to Hip Lock – 3-4 sets x 6-8 reps each side

Goal: Strengthen the hip extensor muscles (hamstrings and glutes) through full range at the hip. The movement mimics the running gait which is vital for the bowling run-up. Speed into the crease has been shown to increase bowling speed for pace bowlers. Being able to produce greater force throughout the gait will allow the athlete to reach greater running speed during the bowling run-up.

Regression: Single Leg RDL – 3-4 sets x 6-8 reps

Progression: Single Leg RDL to Step Up – 3-4 sets x 6-8 reps

  1. Cable Rotation – 3-4 sets x 8-12 reps each side

Goal: Improve trunk rotational strength and power in a standing position setup similar to the batting stance setup. Focussing on this area will help the athlete produce force throughout a rotational pattern similar to a stroke played during cricket. Focus on staying strong through your lower body and core to ensure you maintain an upright position that allows for power to be produced.

Regression: Medicine ball Russian Twists – 3-4 sets x 8-15 reps on each side

Progression: Medicine Ball Hip Toss – 3-4 sets x 4-8 reps on each side

  1. Barbell Step-Up into Knee Drive – 3-4 sets x 4-8 reps each side

Goal: Improve the athlete’s ability to absorb force at foot contact and then produce powerful concentric force during the step-up. It is beneficial for pace bowlers as they need to be able to absorb large amounts of force through the front leg during the landing phase in the bowling action.

Regression: Barbell Split Squat – 3-4 sets x 8-12 reps each side

Progression: Waterbag Step-Up into Knee Drive – 3-4 sets x 4-8 reps each side

Conclusion:

Hopefully this gives Cricket athletes and coaches some good ideas of where to start with their strength training.

If you have any questions or you are interested in starting strength training to improve your Cricket performance get in touch with the team at the Radcentre.

info@radcentre.com.au

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Roast Chicken & Veggie Pasta

Supermarket roast chicken is an easy protein source if you’re traveling, or haven’t got a lot of time or resources to cook. Of course you can have it as is, with some veggies, but why not mix it up or use the left overs for something a little bit different? Pasta, rice paper rolls or rice noodle salad, burrito bowls, chicken wraps…

Here’s our chicken and veggie pasta recipe to get you started. This is a great option for a pre competition meal (~4 hours pre event, or the night before), or recovery meal. Stay tuned for more recipe ideas!

Ingredients

  • Cooked pasta
  • Shredded chicken
  • 2 tins of tomatoes
  • 2 tbs tomato paste
  • Olive oil
  • Diced celery, carrot and onion.
  • Spinach leaves
  • Fresh or dried herbs, and or chilli
  • Basil pesto
  • Extra veggies.
  • *Zucchini, eggplant, capsicum and mushroom go well in this dish. But you can use anything you have on hand, even frozen vegetables will work. If you’d like to add broccoli, add it to the pasta water to soften, then stir through your sauce towards the end.

Method

  •  Cook diced onion, celery and carrot in a pan with a drizzle of olive oil until they soften (don’t let them get too crispy and brown). If you like bacon, you can add some chopped bacon at this point too.
  • Add a couple of tins of tomatoes, some tomato paste and any extra chopped veggies to the pan.
  • Rinse one of the cans with water and tip a little bit into the pan. Let it all simmer.
  • Once veggies are soft and sauce has thickened up a bit, stir through some spinach leaves and your shredded chicken.
  • If sauce looks like it’s getting too thick, add some water. If it’s too watery, keep cooking it.
  • You may also like to stir through some basil pesto, fresh or dry herbs or chilli at the end. Season with salt and pepper to taste
  • Add your sauce to cooked pasta, top with parmesan cheese and extra herbs if you like, serve and enjoy!

If your having this as a mid week or recovery meal and feel like you need some extra veggies, serve with a side salad or steamed veggies.

If you’d prefer a pasta bake, stir sauce through pasta, add to a baking dish, cover with cheese and bake until golden.

If you have any questions on this recipe or anything nutrition related – get in touch with our Accredited Sports Dietitian – Michelle Ryan

info@radcentre.com.au 

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Choose your own muffin adventure

Muffins make a great snack when you’re on the run! Grab one pre training or event, for morning or afternoon tea, pop them in your lunch box, or share some with your team mates at a tournament.  

Take our easy base, one bowl recipe then add your own flavours – your imagination is the limit! 

Mix-ins might include fresh, frozen, dried or canned fruit, chocolate bits, nuts, seeds, nut butters, cinnamon, muesli. Making muffins is a fab way of using up fruit that is a little bit past it’s prime.  

If you’re making them for pre event snacks, maybe keep the chocolate to a minimum. If you’re sharing or taking to school be mindful of anyone with allergies if you are adding nuts.  

You can even add some veggies like grated carrot, zucchini or beetroot.  

 

Recipe 

Basic Ingredients: 

  • 2 ¼ cups self-raising flour 
  • 1/3 cup caster sugar 
  • 3 tbs butter 
  • 1 cup milk 
  • 2 eggs 

Method:

  • Pre heat oven to 180C. 
  • Combine flour and sugar in bowl.  
  • Melt butter in a microwave safe measuring jug in microwave (about 30 sec on high).  
  • Add milk to butter.  
  • Add eggs to milk and butter (make sure the mix isn’t too hot or you will end up with scrambled eggs!). Mix to combine 
  • Add wet mix to dry, and stir until combined. Be gentle, don’t stir too much or your muffins will be chewy.  
  • Mix in your favourite flavour combo. Fresh, frozen, canned or dry fruit, chocolate bits, nuts, nut butter, muesli, even some grated vegies like carrot, zucchini or beetroot…. The options are endless! 
  • Pour mix into muffin trays and pop in the oven. Muffins are cooked when they are golden on top, they are springy to touch and a skewer comes out clean from the middle. Depending on the size of your tin this should take about 15-20mins. 

 

Need flavour inspiration? Here are some to start you off:

  • Mixed berry 
  • Banana, pecan, maple 
  • Apple, berry, oat crumble 
  • Berry, white choc 
  • Pear, strawberry  
  • Apple, cinnamon 
  • Pumpkin, sultana, pepita  
  • Dark choc, cocoa, beetroot and raspberry
  • Carrot, sultana, pecan, maple and cinnamon

Michelle Ryan – Sports Dietitian Ballarat

info@radcentre.com.au

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Exercise Induced Muscle Cramps

Most athletes will know the agony. Some more than others. One minute you’re playing your best game or sprinting to the finish line, the next your calf/foot/hammy/quad, has contracted involuntarily and you’re on the ground in agony. Damn cramps – how do I stop them?

Many anecdotes exist regarding what you can do to treat and prevent exercise associated muscle cramps, but what does the science say?

It’s interesting, that despite being one of the most well researched phenomenon’s in sport; we still don’t have all the answers as to what actually causes exercise associated muscle cramps, and how to treat or prevent them.

Currently, the two best supported hypotheses for cramps in our muscles are:

  • neuromuscular fatigue;
  • and tiny changes or imbalances in electrolytes.

The overwhelming evidence in exercise related cramp prevention is to ensure you are appropriately conditioned. Following your training and recovery programs and maintaining adequate fitness is the major key to avoiding cramps.

But is it that simple? What else can you try? The following suggestions are general in nature and not intended to take the place of individual advice obtained from a medical or health professional.

 

.

Electrolytes

If you’re a salty sweater, exercising in warm conditions or your diet is restricted or lacking in variety, ensuring you are getting enough electrolytes can be a good place to start. If you suffer from regular cramps, a simple blood test ordered by your GP may help identify any deficiencies. If you are deficient in something, speak to your doctor or sports dietitian for individual advice. It’s wise to prioritise food over supplements; make sure you include foods rich in potassium (fruits and vegetables), magnesium (nuts and seeds, wholegrains, dairy, leafy greens) and calcium (dairy, fortified dairy alternatives, bony fish) as part of your everyday diet. Whilst most people eat plenty of sodium, if you’re a salty sweater you may benefit form adding some salty foods like vegemite, bread, cheese, pretzels or crackers to you pre event meals. An electrolyte drink as your main source of hydration during sport might also be helpful.

Fuel

Make sure you’re adequately fuelled and have had plenty of foods rich in carbohydrate the day before and before you play or train. If fuelled well, time to fatigue is greater and potentially this may help prevent onset of fatigue related cramps. Food will also add some bonus electrolytes. If you are exercising for more than 60 minutes at high intensity, some additional fuel during your event may help. Try a piece of fruit, handful of jelly lollies, a sports gel or a sports drink at half time.

Hydrate

While dehydration doesn’t necessarily cause cramps in all athletes, you are more likely to experience them if you are dehydrated. Make sure you are drinking enough, but don’t over drink as this might disrupt the balance of electrolytes. Drink to thirst and aim for pale urine, if it’s dark yellowy brown – you need to drink more! While plain water is best for every day hydration, an electrolyte drink might be worth a try during exercise if you’re prone to cramps.

 

Pickle juice

Yes pickle juice; the stuff that soaks the green things that kids pick out of their cheeseburger. This is a relatively new suggestion in the world of cramps and while it may seem farfetched, there is some evidence to suggest giving this a go if you can stomach it and it’s practical for you to do. Current evidence suggests pickle juice won’t prevent a cramp, but can decrease the time of a cramp and discomfort following if you catch it in time. This is not a nutritional recommendation as it’s unlikely the pickle juice is even absorbed by the time it works. It’s thought that the juice triggers a response by activating receptors in your mouth/throat, disrupting the signals between your brain and cramping muscle – stopping the cramp. Drink/gargle a shot of pickle juice as soon as you start to notice a cramp, in addition to the other standard advice of your medical team (stretch, massage etc). You can get specially formulated pickle juice “shots” online, from sports supplement or health food stores.

If you’ve tried some of these things, still experience cramps and can’t work out why, check in with your dietitian. 

info@radcentre.com.au

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AFL Strength and Conditioning Programs

Are you strapping on your boots, turning up to training on Tuesday and Thursday each week, playing your game and wondering why you keep getting injured throughout the footy season, or why you aren’t getting any better?

Are you completing any additional work outside of what is just done on the footy oval?

There is only so much that you can do on the oval to improve and keep you injury free – it is important to include strength work to compliment all of your footy training. 

Getting along to the gym a couple of times per week is a great start and a really positive step in the right direction. 

But, if your gym session is just punching out some bench presses and bicep curls then you are missing out on a massive opportunity to improve. 

Luckily for you, we’ve put together the perfect solution.

It’s called the AFL Strength & Conditioning Program – Full Season 20 week block.

This program has been designed to build you in to a robust athlete, that is more resilient to injury, keeping you out playing footy.

Strength and conditioning for AFL plays a crucial role in an athlete’s performance!

This AFL training program has been put together by Chris Radford who has multiple years experience working within the AFL / VFL and NAB league competitions. Western Bulldogs – North Ballarat Roosters – GWV Rebels.

This program has everything included in it: Strength – Power – Injury prevention – Recovery. Everything all included to ensure you are at your best – with the program delivered through our online platform making it super easy to access everything on your phone.

All of the strength and conditioning exercises come with video demonstrations by one of our coaches.

If you want to make sure you’re playing footy, and not putting yourself at a greater risk of sitting on the sideline, then you DO need this.

Click the links below and bulletproof yourself from injury and increase your performance.

$19.95 per week (20 weeks)
$19.95 per week (20 weeks)

These two program options have been structured to get you physically prepared throughout the whole football season – With each options tailored to suit the demands of their game day roles. 


Both programs come with a FREE 7 DAY TRIAL!!

For those that are seeking the ULTIMATE support for their preparation then jump on our:

Ultimate Performance Program

Where you will receive a fully individualised program – unlimited access with our coaches, weekly phone/zoom calls to make sure you have all of the support you need. 

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AFL Strength Program Structure

With the majority of footy clubs finally settling into a routine and the 2021 season not too far away, now is a perfect time to get your weekly structure organised. 
It doesn’t matter what level of play you are involved in we all want to optimise our preparation so we can dominate on the weekend. Having a set football strength program structure that best suits your lifestyle is an important factor.
There is no 1 perfect formula and everyones schedule will be slightly different but hopefully this helps get you thinking of how you could potentially set your week up. One key focus is ensuring that you maintain your lower body strength & power work throughout the WHOLE season! This plays a crucial role in keeping everything strong and resilient, reducing your chance of injury throughout the season, while also assisting in your onfield performance. 

Below are two weekly structures that you can use to base your own training schedule around.

Conclusion

If you have any questions on how to structure your week let us know – we can also help with any of your programming too with our online structure we are currently looking after footballers all over the country with their S&C programs.

info@radcentre.com.au

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Sports Dietitian

First things first, what is an Accredited Sports Dietitian? 

The minimum requirements to register as an Accredited Sports Dietitian with Sports Dietitians Australia (SDA) are: 

  • Qualification to work as a dietitian (undergraduate or post graduate degree)
  • Minimum 2 years clinical experience
  • Further accredited sports nutrition studies
  • Ongoing professional development 

Working with a sports dietitian can help you to:

  • Learn how food and fluids influence your performance, recovery and wellbeing 
  • Identify any areas you may be at risk of undernourishing; by performing dietary assessment and nutrient analysis
  • Tweak nutrient intake and timing to optimise performance, training or recovery
  • Develop a plan for race/game/competition days
  • Fuel well while traveling
  • Navigate the world of nutrition supplements
  • Learn how to choose and prepare meals and snacks
  • Correct any nutrient deficiencies identified by your doctor
  • Get to the bottom of any gut issues you experience during sport
  • Develop a healthy relationship with food and your body
  • Hydrate effectively

Plus much more, so if you have any question or concerns that relate to food and eating (sports related or not), don’t hesitate to reach out.

Whilst a dietitian is trained in nutrition, science and bodies; they also recognise that YOU are the expert in YOUR body – so will work alongside you to find out what works best for you. 

What to expect at your first session with a dietitian at RAD: 

Michelle will spend around 50 minutes with you, getting to know you and your goals. She will ask questions about you including your medical and injury history, training schedule, food and fluid intake, how you spend your time outside of training and who your support networks are. You will receive a pre assessment form to fill in prior to your appointment to help with this. Then you will work together on establishing some long and short term goals and plans to get there. 

Depending on your situation (and with your consent of course!), Michelle may also work with your wider support crew; your coaches, team staff, doctors, surgeons, allied health and family members to help you meet your goals. 

Most athletes will require at least one follow up appointment with their dietitian to review and discuss their plans, others may need more regular contact. This will all be negotiated with you based on what your goals and needs are. 

Coming soon – Group sessions and cooking classes

Group presentations and interactive sessions can be arranged on request; for athletes, teams, coaches or parents. Please contact us for more info. 

We have plenty of ideas for the future of RAD nutrition, but we want to hear from you what would you like to see from RAD nutrition? Don’t hold back, you never know what might be possible 

Michelle Ryan – Sports Dietitian Ballarat

Email: info@radcentre.com.au