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© Compeat Performance
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Join us as we chat with true leaders, game changers and science seekers in all things performance.
We aim to empower and educate to bring performance, not only in sport but also in everyday life. Our guests share incredible translations of the latest science, inspiring personal stories, and achievable calls to action, all with the goal of empowering the change that you want to be!
We aim to empower and educate to bring performance, not only in sport but also in everyday life. Our guests share incredible translations of the latest science, inspiring personal stories, and achievable calls to action, all with the goal of empowering the change that you want to be!
118 Episodes
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With the hydration market absolutely exploding with seemingly a new hydration drink appearing daily - and with hectic messaging like 'water alone does not hydrate you', it was overdue we deep dive into the world of electrolytes for you!
By the end of this session you will:
- Know what electrolytes are and why our body needs them
- Understand when electrolytes may be useful to supplement - and the times they are NOT useful
- Get to know the risks of having too much vs not enough electrolytes
- Know when to have a hydration drink that contains carbs vs no carbs
- Know the mg of sodium/100mL that you will want to aim for in your electrolyte supplement.
Alyssa Lock was made for the water. From just the age of 6 Alyssa started surfing and competing at one of the best Australian surf breaks, Snapper Rocks. We feel so incredibly to excited to share this episode of the Compeat Waffle with you today.
In today's ep she dives head first into her story, finding success in pro surfing from such a young age. By the age of 8 she was winning under 14's comps and making waves, and at just the age of 12 Alyssa became the youngest ever Roxy Pro Trialist! With success at such a young age she also explores how she found balance between school life, home life, and competition life.
She also discusses the financial burden of sport and the pressure this can place on an athlete to perform, especially across such formative years. We are just in awe of her story and if you're keen to check out more of Alyssa you can Here.
If you're a surfer, athlete, or everyday active individual that would like a bit of extra support when it comes to food and nutrition - link in with one of our Performance Dietitian's Here.
To eat or not to eat before your training session... that is the question.
Well when it comes to eating before a training the good news is, you're spoilt for choice. There's a multitude of options and strategies to explore, it's just about finding the best option that works for you. In this episode we explore all things pre-training nutrition and hopefully we make that choice of which strategy to choose that little bit easier.
We break it down into training low, training high, how much carbohydrate you need and how to get the most bang for your buck out of each session.
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
As we barrel forward headfirst into the new year it's only natural to feel pressure to make change & progress. We often see New Years Resolutions made around weight loss, appearance or health. Perhaps you're wanting to change your weight, lift heavier in the gym, or complete a race.
In this episode Alicia rides solo to explore the difference between outcome goals and infinite goals. Offering a change in perspective to goals that are aligned to WHO you want to be rather than only WHAT you want to achieve. We also discuss the how in transforming challenges, mistakes & learnings in your daily habits and actions into opportunities towards food resilience.
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
A new feature is dropping soon that is focused on this very concept!
Recently the Australian Institute of Sport released a revamped version of their world renowned Supplement Framework. Over the coming episodes, we put a spotlight on each group - Here comes Group C.
The C Group in supps is not a great place to be. It is where the supps that had previously shown potential go once evidence becomes less than impressive. The science is either not supportive of benefit to performance OR no research has yet been undertaken to guide it's use.
There are some big names in here that we are positive you will all want to hear more about - especially magnesium, HMB, the ever popular BCAA and prebiotics.
So have a listen and as always if you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
Oh gosh guys, I am here swallowing my own advice and not waiting til I can do things 'perfectly' to put out a very (very!) overdue episode on our beloved Waflle Podcast!
15min pow wow on all things Bicarb today to get me (re)started, a supplement that is like the old/new kid on the performance block!
So should you consider taking this humble baking cupboard supplement? Listen to find out - and don't forget to like and subscribe so you continue to snag little updates in the world of nutrition and performance :)
Do you feel out of control with food around the festive season? Let's chat through managing this - and the stress & guilt - at this time of year!
In this episode we are talking all things emotional eating. What is emotional eating? It does have different definitions and there's definitely a time at which this can escalate from normalcy to disordered eating. Emotional eating is simply put, where we find comfort in food. Which is normal. When we eat and enjoy a food there's a food memory and experience associated with that.
So how do we manage emotional eating in periods where this turns to our crux or coping mechanism. Well settle down and listen to this ep with a cuppa and we'll explore together.
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
As we enter the festive season and beyond, you will see loved ones, friends, family members with bodies that may have changed or new marks that have appeared. Your body may have gone through some big changes too!
Even if the comments we say are well intentioned it's the line can get fuzzy. So remember they are more than their body, their outer exterior. They are humans with an identity so far beyond their physical appearance.
In this episode we are talking all things body comments. Can the thing I'm comment on be changed within a few seconds? How do we cope with body comments? What do you do when you receive a body comment?
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
We are at a loss for words when it comes to our guest on this episode. Lucy Bartholomew is an Ultra Runner that began running at an incredibly young age to spend more time with her dad. In fact she powered through an ultramarathon at just 15 years old.
Lucy explores how her passion for running was questioned and challenged over the years as social media became an increasing aspect of her life. She dives into how this helped her to explore the depths of who she wants to be as a person beyond that of an ultra runner.
If you want to keep following on her incredible journey please check out her website Here and also check out her Instagram and Facebook pages. Lucy's film Running Out is all about her story taking on the 231km Larapinta Trail in the Northern Territory Australia if you want to check out all the action you can find her film Here.
When we think about being well, we often jump straight to ‘well I am not sick’, so I must be well!
However, when considering your well-being health & performance are not and should not be at odds with each other. Well-being and performance are NOT mutually exclusive.
In this episode we are talking all things well-being. How we can align both our health and performance goals alongside one another instead of in opposition. So, we ask what is your definition of performance? How do we measure success? Are we measuring our success on something that is a behaviour or an action? How can we measure success in ways other than numbers?
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
This was a Quickfire Q&A on anything related to nutrition, business, family, or anything you guys wanted to ask about!
Questions covered...
What to eat and what to avoid for insulin resistance?
How to manage insulin resistance with shift work?
What's the dosage for spirulina and buckthorn?
Best go to snack when you can't kill the hunger?
What are the benefits of Creatine supplementation for endurance athletes?
How to flatten you coca-cola for race day?
Why do you flatten coca-cola on race day?
How much does post game nutrition impact recovery?
Including protein in an ultrarun yay or nay?
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
Alcohol.
It's Ocsober, everyone here in Australia and across most of the world has been impacted by COVID lockdowns. During these times we may have found that our alcohol intake has changed considerably. Alcohol is a common psychoactive drug that changes the way our bodies use things like carbohydrates, proteins and fats. But there is another side of alcohol, the side that changes the way we feel and make us more relaxed. So how do we reflect on our alcohol intake without judgement and make align our social selves with our performance goals.
In this Live Q&A format we explore all things alcohol and its impacts on our performance. What is alcohol? How is it metabolised? How does it interact with the brain? How can we navigate a hangover? What are some strategies to manage and prevent the hangover? How does alcohol impact our performance?
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
In this episode we cover all things Heart Health.
This is an extremely important topic, even for athletes. You may feel like you've ticked the box with exercise so you can eat whatever you feel like. But, even for athletes there are some important things to consider. You could be dotting all the i's and crossing all the t's and still be impacted by something like high cholesterol.
In this Live Q&A format we are answering those hard hitting questions. What are blood lipids? How does LDL and HDL impact my heart health? What oils should I be using in cooking? Should I be taking supplements? What's the deal with coconut oil? Is it good or bad?
So we hope you enjoy this episode and if you have any other questions (about heart health or anything else!) please hit us up on our Instagram @compeat_nutrition or our website compeatnutrition.com!
We've got a cracker of an episode for you today on the Compeat Waffle!
We had the absolute privilege of sitting down with Dr Peter Fowler to discuss all things recovery and sleep. This legend completed his PhD on the effects of international and domestic air travel on team sport performance and recovery through Charles Sturt University and the Australian Institute of Sport. He then went on to found The Recovery Project - a modern solution to preventing injury, illness and fatigue on a wide scale.
Recovery is such an important discussion for any athlete (or human) when it comes to nutrition, but Pete adds another very powerful layer to this conversation. In this ep we dive into the foundations of recovery both short and long term, inflammation, stress, the sleep tracking phenomenon, tips and tricks to improve your recovery and sleep (plus so much more). Trust us when we say this episode is not one to be missed!
If you'd like to know more about The Recovery Project please check out their instagram @_the.recovery.project or check out their website www.recoveryproject.com.au.
They've also got a hot offer for on the cards for you. If you'd like to snag some Recovery Compression Boots simply follow this link: https://recoveryproject.com.au/main-shop/ and use code Compeat at checkout for a whopping $50 off!
As women we are constantly in a state of change day to day and throughout our menstrual cycle. Cycle syncing is whereby you manipulate and change the food you depending on where you are in your menstrual cycle. This young in terms of where we are in research and evidence. It's a great start, but are we overcomplicating things?
In this Live Q&A format we explore all things nutrition around the menstrual cycle. Getting the basics right. What hormones are involved in different phases of the cycle? Should we change our training around our menstrual cycle? How does contraception impact this? Should we be changing our diet in the days leading up to an event?
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
We need to please stop ‘eating back’ calories from exercise.
There is a trend that began with the ‘net energy’ equation within food tracking apps, that now partnered with data from wearables, is bringing a lot of conversations both with coaches and athletes. On its surface it appears logical - track the energy spent (food) and track the energy burnt (training).
However, scratch just slightly under its surface and there are cracks. Cracks that form when data is given a power that isn’t interpreted objectively - inconsiderate of context or accuracy or emotional impact.
In this Live Q&A format we explore all things calorie and exercise tracking. How does this impact our relationship with food? Can this trigger disordered eating practices? What is the latest evidence and what does the latest research say? Are wearable trackers accurate?
If you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
Reference: Reliability and Validity of Commercially Available Wearable Devices and Measuring Steps, Energy Expenditure and Heart Rate: Systematic Review
September is a big month when it comes to awareness. It's jam packed with polycystic ovary awareness month, women's health week and body image and eating disorder awareness week. And boy do we have some large topics in here!
In this Live Q&A format we explore all things women's health and body image. We cover all the hard hitting topics. Is reverse dieting really a thing What is it? Can you damage your metabolism? Is this damage reversible? Can you give yourself food intolerances by restricting certain foods? How do I maintain a deficit without calorie counting?
It's safe to say that from these questions, food restriction and diet culture has impacted so many of our lives as well as those around us. But just because it's common, does not mean it's normal!
So, if you have resonated with any of these questions or topics brought up in today's Q&A and you would like to work with one of our dietitians, please feel free to reach out to us on our Instagram @compeat_nutrition or our website compeatnutrition.com!
In this episode we cover all things Caffeine.
Chances are if you're human, you've probably had caffeine before. In fact 9 out of 10 athletes have use caffeine...
It's one of the most well researched supplements out there, but how well does it work when it comes to performance. Is it worth the side effects like interrupted sleep and anxiety.
In this Live Q&A format we are answering those hard hitting questions. Do you need to periodise your caffeine? Do you need to to take breaks from coffee to increase how well it works? How should I take it? What options should I be choosing? Could caffeine enhance my athletic performance?
So we hope you enjoy this episode and if you have any other questions (about caffeine or anything else!) please hit us up on our Instagram @compeat_nutrition or our website compeatnutrition.com!
This episode came about after a question from a follower... "If I was just to trust my appetite and fullness, can I overeat?"...
Eating intuitively can seem like a pretty daunting task especially when there's constant messaging around dieting, restriction, and to just eat less.
In this Live Q&A format we explore all things Intuitive Eating. What is it? What skews or impacts our ability to eat intuitively? What can we do to help regulate our appetite? What foods and lifestyle factors that can impact our hunger and fullness cues? What hormones are involved? When do we need to override our body's cues?
So we hope you enjoy this episode and it answers all of those burning questions!
If your question wasn't answered please hit us up on our Instagram @compeat_nutrition or our website compeatnutrition.com!
We are so fortunate to finally have Shane Jeffrey on this weeks episode.
Shane is an accredited dietitian and sports dietitian and an absolute leader in the field of disordered eating and eating disorders. Working for over 25 years in the industry he has amassed a wealth of knowledge and added so much to this field. He is someone that truly gets it - the importance of you, the person and you can hear it in the way he speaks.
We have so much respect for Shane and all he has achieved, he has transformed this space into one that is truly person first. He speaks with with a refreshingly down-to-earth perspective and this one is a MUST listen (if we do say so ourselves!).
If you'd like to work with Shane and his team please head over to River Oak Health. Or if you are affected by any of the topics that we have discussed in today's episode and need some additional support please head to The Butterfly Foundation.
You can also access additional support from our team at Compeat at any time Here & of course if you love our little poddy, a review or star rating is so so appreciated & means so much!
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