Six ways to build more muscle

2019-07-16T21:10:40+11:00Education, Nutrition|

Building muscle is about finding the right balance between your training and nutrition. Changing your body composition and building lean muscle mass is driven by your training and exercise, however, what you’re eating and when you eat it helps amplify the effects of this training. Working with an Accredited Sports Dietitian can help you with [...]

How do I choose the right protein powder?

2019-07-16T21:03:51+11:00Education, Nutrition|

At Riverside BodyScan we adopt a food-first, supplement-second approach to nutrition. However, there may be some instances where a protein powder can be incorporated into a healthy balanced diet for an active individual. Its important to remember that protein powders are a supplement, and should therefore be used to supplement a healthy diet, not replace [...]

Six reasons to get a DEXA Body Composition Scan

2019-06-13T10:25:22+11:00Education|

What the heck is DEXA and why would you get a scan? DEXA (Dual X-ray Absorptiometry) is the Gold Standard for measuring body composition. This cutting edge technology uses a low-dose x-ray to break the body up into three major components: Bone mass (i.e. the weight of your bones) Lean mass (muscle + organs + [...]

How to stay on track, this Christmas

2018-12-19T23:49:14+11:00Education, Nutrition, Opinion|

1. Don’t skip meals Avoid skipping meals as this usually leads to snacking on calorie-dense treats instead of more nutritious meals and encourages you to overeat at the next meal. With all the snacks and treats hanging around at christmas time it's easy to fill up on these and get out of our usual routine. [...]

How do I lose my belly fat?

2018-12-19T23:49:51+11:00Education, Nutrition|

Carrying excess weight around your belly isn’t just uncomfortable, it’s also linked to many chronic lifestyle diseases like type two diabetes, some types of cancers, heart disease and metabolic syndrome which consists of a cluster of symptoms including high blood pressure, elevated blood fats and high blood sugar levels. The good news however is that [...]

Building Strong Bones — World Osteoporosis Day 2018

2018-10-18T13:37:57+11:00Education, Osteoporosis|

Did you know over 60% of Australians suffer from low bone mineral density? Osteoporosis, which affects over 1 million Australians, is a condition in which bones become thinner and more fragile, making them more likely to break easily, even as a result of a minor fall, a bump or sneeze. What is osteoporosis? This disease [...]

How do I build muscle?

2018-12-20T08:21:03+11:00Education, Nutrition|

Building muscle is about finding the right balance between your training and nutrition. Changing your body composition and building lean muscle mass is driven by your training and exercise, however, what you’re eating and when helps amplify the effects of this training. Working with an Accredited Sports Dietitian can help you with formulating a tailored [...]

Carbohydrates and Exercise

2018-05-10T12:04:17+11:00Education|

Why are carbohydrates important? They are your main muscle fuel during exercise Your brain exclusively runs off carbohydrates e.g. glucose They’re an important source of vitamins, minerals and nutrients such as fibre They help to keep blood sugar levels (energy) stable They help to keep us full They’re an excellent source of fibre which fuels [...]

Protein and Exercise

2018-05-10T14:17:46+11:00Education|

Why is protein important? Consuming protein after exercise enhances muscle protein building Eating protein within the hour after exercise helps to prolong the muscle building effect of exercise, promotes muscle gain and prevents muscle losses It helps to maintain muscle mass It promotes satiety and fullness It is the building block of every cell [...]

Staying on track over the Christmas party season

2017-12-15T12:21:05+11:00Education, Nutrition, Opinion|

Staying committed to your health and fitness goals over the Christmas period does not mean depriving yourself completely or saying no to fun. Stay on track this holiday season with these four tips. 1/ Have a good attitude A lot of people throw in the towel as soon as the silly season rolls in, and [...]