Like us on Instagram
Follow Us on Youtube!
Like us on Facebook

Log In
Sign Up

Home
About
- KYLA CHANNELL
- KRISTIN DUYN
Products
- Products
- Product Recommendations
Programs
Services
- Coaching
- Team Nutrition Seminars
Blog
Podcast
Media
Contact

About
- KYLA CHANNELL
- KRISTIN DUYN
Products
- Shop Our Products
- Product Recommendations
Programs
Services
- Coaching
- Team Nutrition Seminars
Blog
Podcast
Media
Contact

Log In
Sign Up

Work With Us

FIND ALL OF OUR CURRENT BOOKING LINKS BELOW

KYLA CHANNELL

FOUNDER, MSc Nutrition & Human Performance

15 Minute Complimentary Call
1:1 Coaching Package
Premium Package
Nutrient Analysis

Current Clients

Additional 30 Minute Check In
Additional 60 Minute Check In
Journal Access Package

More About Kyla

KRISTIN DUYN

MScN

15 Minute Complimentary Call
1:1 Coaching Package
Premium Package
Nutrient Analysis

Current Clients

Additional 30 Minute Check In
Additional 60 Minute Check In
Journal Access Package

More About Kristin

Follow @nutritionalrevolution on Instagram

Don’t forget-- Sleep is just as important as tra

Don’t forget-- Sleep is just as important as training and eating well! Here are some quick nutrition tips to help you get your best sleep.⁠
⁠
1️⃣ The ideal pre bed supplement regime.⁠
⁠
45-60 minutes before bed, supplement with tart cherry juice or tart cherry capsules with 10-15g of protein powder. Include two 600mg Valerian tablets and 200mg of magnesium. ⁠
⁠
This combination will help your core temperature drop, help to relax your muscles, and increase your natural melatonin production-- all of which supports good sleep and muscle repairment. ⁠
⁠
2️⃣ Stop eating around 2 hours before bed. ⁠
⁠
This will help prevent major spikes in blood sugar. The only exceptions here would be the tart cherry juice supplementation recommended above and/or a casein protein shake. ⁠
⁠
3️⃣ Focus on these four vitamins and minerals in your daily diet: tryptophan, magnesium, calcium, and vitamin B6. ⁠
⁠
⭐️ Tryptophan is an amino acid that when ingested becomes serotonin and can then be converted into melatonin to help support your natural circadian rhythm. Foods with tryptophan include dairy products, legumes, and fruits like apples and bananas.⁠
⁠
⭐️ Vitamin B6 helps to convert tryptophan into melatonin. Sources of Vitamin B6 include chicken, lean beef, spinach, fish, and sunflower seeds.⁠
⁠
⭐️ Magnesium is a natural relaxant that helps to deactivate adrenaline. Foods like salmon, tuna, banana, avocados, and dark leafy greens like spinach are a great source of magnesium. ⁠
⁠
⭐️ Calcium also helps your brain produce melatonin, so be sure to include fortified cereals, soybeans, broccoli, and dark leafy greens to get in your daily dose. ⁠
⁠
❗️ If you’re struggling with sleep or you’re concerned about your daily micronutrient intake, click the link in bio to schedule a FREE 15 minute call with one of our practitioners today to learn more about how your food is fueling your body!

If you're looking for an easy to cook breakfast re

If you're looking for an easy to cook breakfast recipe that your kids will love as well, try this Chocolate French Toast recipe! For more breakfast, lunch, and dinner recipes made from WHOLE FOOD options, check out our 4 Week Real Food, Real Quick Meal Plan linked in bio!

In today's episode, we speak with Dr. Dana Lis abo

In today's episode, we speak with Dr. Dana Lis about...⁠
⁠
❓️ What is a low FODMAP diet?⁠
👍️ Benefits of a low FODMAP diet on gut health and performance⁠
👎️ Potential consequences of a low FODMAP diet⁠
⁠
⭐️ Click the link in bio to listen now!⁠
⁠
Dr. Dana Lis is internationally recognized for her leadership in the field of Performance Nutrition. One of the few Registered Dietitians globally to have completed the renowned IOC Diploma in Sport Nutrition & PhD, she seamlessly aligns the three key elements shaping the field of Performance Nutrition: Practise, Research & Industry. Her expertise in these pillars has been at the forefront of advancement in the field for over fifteen years. In this time, she almost exclusively supported Olympic & Professional sport across multiple continents & a wide spectrum of sports. Both a tireless drive to excel in her field & a passion for education, developed in Dana nuanced insight & knowledge to effectively impact athlete health & performance.

In today’s episode, we speak with Dr. Dana Lis a

In today’s episode, we speak with Dr. Dana Lis about...

❓️ What is a low FODMAP diet?
👍️ Benefits of a low FODMAP diet on gut health and performance
👎️ Potential consequences of a low FODMAP diet

⭐️ Click the link in bio to listen now!

Dr. Dana Lis is internationally recognized for her leadership in the field of Performance Nutrition. One of the few Registered Dietitians globally to have completed the renowned IOC Diploma in Sport Nutrition & PhD, she seamlessly aligns the three key elements shaping the field of Performance Nutrition: Practise, Research & Industry. Her expertise in these pillars has been at the forefront of advancement in the field for over fifteen years. In this time, she almost exclusively supported Olympic & Professional sport across multiple continents & a wide spectrum of sports. Both a tireless drive to excel in her field & a passion for education, developed in Dana nuanced insight & knowledge to effectively impact athlete health & performance.

Shelley came to NR with a new background in endura

Shelley came to NR with a new background in endurance sport, and she was quickly excelling in races, but wanted to ensure she was fueling and hydrating her sessions and races properly to perform optimally. ⁠
⁠
🏃‍♀️Shelley had discussed a few goals she wanted to achieve in working together with regards to race performance. When she first came to NR, it seemed like one of the bigger struggles was that she did not have a solid plan to rely on with regards to her race week carb loading prep, supplement use and timing, during race nutrition targets, and post race recovery needs. ⁠
⁠
✅ We worked to dial all of this in for Shelley in an organized written format with reminders to ease any additional stress going into race week. She successfully prepped her carb loading and race nutrition over the week pre race. ⁠
⁠
🥇 This helped her ultimately nail her race and made a MAJOR PR by qualifying for Boston!⁠
⁠
☎️ If you're interested in working with Kyla, click the link in bio to schedule a FREE 15 minute phone call to get started today!

You’ve probably heard of low energy availability

You’ve probably heard of low energy availability (LEA) & its potential consequences on an athlete’s performance & health, but if you haven’t, here’s a quick recap--

👉️ LEA occurs when an athlete is significantly underfueling & their body does not have the necessary amount of caloric intake to properly fuel their physiological systems. This is why we often see things like loss of menstrual cycle & impaired bone health.

🤔 What LEA doesn’t tell us is whether an overall caloric restriction leads to health consequences or if specific macro deficiencies are the main cause.

👩‍🔬 In a study published in 2022, researchers investigated whether carb restriction would affect bone health.

🍽️ They first had all 28 elite racewalkers complete a 6 day baseline phase where the individuals ate high carb/high energy availability diets. Afterwards, the racewalkers were divided into 3 groups. One group ate a low carb/high fat/high energy availability diet; Another group ate a LEA diet; The final group continued the initial high carb/high energy availability diet.

🧪 To test bone health, researchers tested specific biomarkers within the athletes’ blood after completing a racewalk event.

🔎 Researchers found that only the low carb group showed ⬇️ bone formation markers both at rest & during exercise. The bone formation markers for those individuals in the LEA diet group actually stayed the same, however, they did see an ⬆️ in bone resorption. There was no change in any markers for the group that continued the baseline diet.

👉️ Based on this study, researchers concluded that short term carb restriction could lead to reduced bone formation, so endurance athletes should fuel with adequate caloric intake that includes an adequate carb intake, in order to reduce unwanted changes in bone formation.

❓️ So, what’s the takeaway message?

⭐️ Make sure you’re eating enough carbs each & every day to fuel your body & your sport!

☎️ If you’re not sure if you’re eating enough to meet your body’s unique needs, click the link in bio to schedule a FREE 15 minute call with one of our team members today to get your sports nutrition dialed in.

References:
PMID = 35869933

We love one pan recipes, and we know you do too! O

We love one pan recipes, and we know you do too! One pan recipes are great for those who aren't a fan of big kitchen clean ups. Here is a delicious recipe that that only takes 35 minutes to whip up, and is high in micronutrients like vitamin B6 and vitamin B12! ⁠
⁠
⭐️ For more well rounded recipes, check out our 4 Week Real Food, Real Quick Meal Plan!

Like us on Instagram
Follow Us on Youtube!
Like us on Facebook

Join our newsletter and
receive 10% off your first order!

Email Address

For MailChimp Only

© 2023 Nutritional Revolution. All Rights Reserved. Design & Development by Ansley Fones

Close Mobile Navigation