The Bodybuilding Dietitians

Calorie calculators can only estimate your needs. Learn how to accurately find maintenance calories, set your macros, and adjust for fat loss or muscle gain. A practical, evidence-based guide to building or cutting without guesswork.

Bodybuilding prep is one of the toughest challenges in sport, but it’s not for beginners. Learn why prep exposes every weakness, what you need before starting, and how to set yourself up for success on stage.

Discover why eating the same meals every day may hold back your health and performance. Learn how simple food swaps boost nutrition diversity, gut health, recovery, and long-term results.

Sugar alcohols are marketed as a low-calorie swap for sugar, but do they really help with fat loss and performance, or just cause bloating and hidden calories? Discover the evidence, pros, and cons of sugar alcohols in this science-based guide.

Discover the hard truths of bodybuilding, from delayed gratification to evolving standards. Learn what it really takes to succeed in competitive bodybuilding and how to prepare smarter with evidence-based coaching.

Discover what really drives gut health. Learn why fibre, whole foods, and fermented foods beat powders and “gut resets”, and the science-backed steps you can take to build a healthy gut microbiome.

Copying another athlete’s bodybuilding prep won’t win you a trophy. Learn why comparison is harmful, what truly determines success on stage, and how to stay focused on your individualised prep plan.

Most adults miss their daily iron and calcium targets, risking fatigue, poor recovery, and long-term bone health issues. Learn why these nutrients matter, how much you need, and how to actually meet requirements through food and supplementation.

Carb digestion doesn’t happen in one step, it’s a complex process involving enzymes, stomach acid, and your gut microbiome. Learn how your body digests and absorbs carbohydrates, why fibre is vital, and how carbs support both energy and long-term health.

Hair loss is often genetic, but nutrition and lifestyle can still support hair health. Learn the best foods, nutrients, and supplements for hair growth, plus evidence-based strategies for sleep, stress, and recovery.

Placing in bodybuilding shows doesn’t define your success. True progress comes from discipline, effort, and personal growth. Learn why internal victories matter more than trophies, and how to redefine success in a sport where only a few walk away with medals.

Discover the science of food synergy. Learn how pairing foods like vitamin C with iron, olive oil with tomatoes, and rice with beans can significantly boost nutrient absorption, performance, and health. Simple, evidence-based food hacks to optimise your diet.

Discover how to adjust meals for cutting or bulking without compromising nutrition quality. Learn practical food swaps that maintain protein, fibre, and micronutrients while tailoring calorie density to your body composition and performance goals.

Discover the real truths of bodybuilding contest prep. Learn why extreme restriction, endless cardio, and Instagram comparisons don’t define success, and what actually matters for stage readiness.

Discover how eating more dietary fibre lowers the risk of disease, improves gut health, and supports longevity. Learn about fibre types, high-fibre foods, and practical strategies to boost your intake.

Magnesium plays a role in over 300 enzymatic reactions, supporting energy, recovery, blood pressure, bone health, and inflammation control. Yet many adults fall short of their daily needs. Learn the evidence-based benefits of magnesium, optimal food sources, dosing recommendations, and who benefits most from supplementation.

Cutting water in peak week is one of the biggest mistakes bodybuilders make. Muscles are ~75% water, and without proper hydration, fullness, vascularity, and glycogen storage suffer. Learn the science behind peak week hydration and why consistency with water and sodium is key to bringing your best physique to the stage.

Learn the most common off-season bodybuilding mistakes that sabotage progress, from poor training and unstructured nutrition to neglecting recovery. Discover evidence-based strategies to make your improvement season truly productive and set the stage for your best physique yet.

Recovering after contest prep is just as important as the prep itself. Learn how to restore health, hormones, and performance with structured nutrition, training, cardio, and social strategies. A complete bodybuilding guide to mastering the post-show recovery phase.

Reducing face fat is one of the most common aesthetic goals people search for, but it’s also one of the most misunderstood. From facial rollers to cortisol hacks, countless quick fixes promise results, but do they actually work? Before diving into what really matters, it’s important to separate fact from fiction and understand what the evidence says about fat loss in the face.

Most people aren’t outliers when it comes to fat loss. Outliers may drop weight on high calories or struggle despite low intake, but the majority fall in the middle. This blog explains why energy balance dictates results, why comparing yourself to outliers can be misleading, and how to refine your own process for sustainable progress.

Many competitors stress over the wrong things before stepping on stage. Bodybuilding judges don’t care about your weight, calorie intake, or how hard prep felt, they care about symmetry, conditioning, and presentation. Learn what actually matters and how to focus your efforts for the best stage outcome.

Learn how to structure your bodybuilding journey with a science-based 3-year roadmap. This guide breaks down the key phases: off-season improvement, mini-cuts, pre-prep, contest prep, and recovery, and explains why long-term planning is essential for muscle growth, conditioning, and health. Discover how to optimise evidence-based strategies for natural bodybuilding.

Discover the science-backed benefits of L-theanine for sleep, stress, and cognitive performance. Learn how it works, the research on its calming and focus-enhancing effects, optimal dosing, and why pairing it with caffeine may improve mental clarity without the jitters.

The wrong post-show approach can set you back months.

The right comp prep strategies can take you to the stage in peak condition, full, lean, and ready to perform. But even experienced competitors can fall into habits that slowly chip away at their results.

Most athletes and health-conscious individuals invest in supplements with the best intentions, to improve performance, recovery, or overall health. But without considering when and how to take them, you could be leaving a lot of their potential benefits unused.

In a world that rewards instant results, it is easy to forget that meaningful physique changes require time.

When it comes to peak week, there’s no one-size-fits-all approach. Each of these five peak structures can be effective, but only when matched to the right athlete, level of conditioning, and many other variables.

When stress, sleep, and recovery are off, Ashwagandha might be your most strategic supplement intervention.