Tuohy Nutrition
Blog
Evidence-based insights on nutrition, performance, and building a healthy relationship with food.
Honey Sesame Chicken Lunch Bowls
Sweet, savoury, and ready in 30 minutes. These meal-prep lunch bowls are packed with protein and hold up perfectly in the fridge for four days.
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Nutrition for BJJ: What to Eat Before & After Training
Fuelling for grappling is different from other sports. Here's how to optimise your nutrition around BJJ sessions.
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Easy Meal Prep for the Week: How to Eat Well Without Spending Hours in the Kitchen
Meal prepping doesn't have to mean eating the same thing every day. Here's a simple, flexible approach to set yourself up for a week of easy, nutritious meals.
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Why Breakfast Matters for Weight Loss
Discover why eating a proper breakfast can be the key to sustainable weight loss — and which breakfasts actually work.
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High-Protein Lunch in 10 Minutes: Smoked Salmon & Cottage Cheese Bowl
Skip the sad desk sandwich. This quick high-protein lunch hits 40g of protein, takes under 10 minutes, and will keep you full and focused all afternoon.
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5 Protein Myths Debunked by a Sports Dietitian
From "you can only absorb 30g per meal" to "too much protein damages your kidneys" — let's set the record straight.
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Hydration & Performance: How Much Water Do You Really Need?
Most athletes either drink too much or too little. Here's an evidence-based guide to staying properly hydrated.
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