Ask a Nutritionist: Eating for performance & how to get the most out of your diet


We sat down for a LIVE Q&A with our beautiful friend, and nutrition expert Lilly Lloyd.

Lilly is a Clinical Nutritionist and a fellow Pilates Instructor. She is passionate about working with clients who are facing disordered eating, dysregulated hormones, mood disorders and enhancing overall sports performance - education is number 1 for her.

Lilly has shared sharing lots of delicious recipes and meal plan advice to support our ember members. Click here and sign up to be an ember member today for access to our specialised ember meal plans and recipes.

Here is a snapshot of our nutrition chat with Lilly. Click here to watch the full chat.


Macro nutrients requirements - proteins, carbs and fats – how do you structure your meals for weight management?

As a guide, aim for your macronutrient intake to be carbs 65%, protein 25%, fats 10%. Everybody and their goals are different so please listen and be aware of how you feel when planning your diet.

It is important to include protein & carbs in the first meal of the day. Breakfast examples: wholemeal/sourdough toast and eggs or nut butter, oats or a smoothie with nuts and seeds.

Include regular snacks in your diet throughout the day to keep your metabolism active and ensure you sustain your energy levels.


Are protein powders and supplements a fad or are they necessary? What’s your top 3 recommendations for supplements?

“Food is medicine”

You should be able to get all your nutrients from ‘real food' and supplements should be used when you are unable to achieve this (e.g. too busy/ on the run).

Lilly’s top 3 daily supplements to include in your diet are:

-       Magnesium

-       B6

-       Zinc

Intermittent fasting and eating before your workout?

Did you know that majority of intermittent fasting research has been conducted on Males? The way Male and Female bodies react to stress are completely different, especially for the reproductive system

The Female Body & Stress
When the body is put under stress from either under eating or calorie restriction it triggers a hormonal response. This is where the body jumps intoFight or Flight mode, thinking it’s running from a tiger and unsure when it’ll next be able to eat - our bodies biologically haven’t caught up to our today lives yet! From here, the reproductive system shuts off, where supporting another human at this time wouldn’t be feasible. Not only is the monthly cycle important for fertility reasons, its vital for bone health, mood regulation, thyroid health, your metabolism and eliminating toxins.

So, should Women fast?
The 12:12 is a doable option, it limits food being ingested but not restricting as much to put the body into panic of starvation, however body awareness is needed. Checking in with yourself and how your body is feeling from fasting is important. If fasting is depleting you and draining your daily energy instead of refreshing/replenishing you maybe it isn’t for you?


If you’re about to train for over 60 minutes, it’s recommended that you have some protein and carbs prior, for example a banana or rice cakes with peanut butter.

Our bodies are so smart, lean in and listen to what it’s trying to tell you! This goes for both Male and Females.

How to improve your gut health?

Try to include in your daily diet foods that are rich in prebiotics and probiotics.

Prebiotics and probiotic foods are high in fibre and resistance starch that improve your gut health.

Some examples: chia seeds (you can add these to you water!), legumes, quinoa, cold potatoes.


How can vegans and vegetarians boost and achieve their daily protein requirements?

It can be difficult for vegans and vegetarians to get their daily protein requirements. Look to include a variety of the following foods in each meal:

-       Beans and Legumes

-       Quinoa

-       Nuts and seeds

-       Edamame/alternate high protein pastas

Tip: Pair beans/legumes with a grain (e.g. brown rice, quinoa) to optimise your protein absorption


What about coffee?

Coffee is great in moderation, one cup a day (if your adrenals can handle the hit!) is recommended. To help your body digest the coffee, it is recommended that you eat (a good amount of protein and fat) 30 minutes prior to your first coffee.


Plus many more nutrition questions answered! Click here to watch the full chat.


For more information and to connect with the beautiful Lil you can find her below;

Lilly Lloyd| Clinical Nutritionist

Pilates Instructor
1:1 Consults Albury & Online
Sports | Disordered Eating | Mood Disorders | Women’s Health



IG: @lillloyd

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