My Nutrition Non-Negotiables: The Small Changes That Made a Big Difference

Fitness training has always been an integral part of my life. It's something I genuinely enjoy, but more importantly, it's a huge contributor to my mental wellbeing. In fact, I often refer to exercise as my "mental medicine." There's nothing quite like finishing a workout and feeling stronger, clearer, and more confident when I look in the mirror.

For years, I focused primarily on training, assuming that was enough. However, it wasn't until I started my own nutrition course that I truly understood how much more I could gain both physically and mentally through some simple nutritional tweaks. Learning about what to eat, when to eat certain food groups, and how to supplement sensibly has made a noticeable difference to my energy, recovery, and performance.

These days, I have a few nutrition non-negotiables that I stick to consistently.

1. Protein: My Recovery Essential

Getting enough protein is probably my biggest daily challenge, but it's also one of my highest priorities.

I aim for a minimum of 84g of protein every day, which helps support muscle repair and growth, especially on days when I've completed strength training sessions. I've noticed that when I'm consistent with my protein intake, I recover better, feel stronger, and maintain my muscle mass more effectively.

It's not always easy to hit that target, but making protein a priority at every meal helps me stay on track.

2. Creatine: The Most Researched Supplement for a Reason

If there's one supplement I wouldn't be without, it's creatine. The science behind creatine is incredibly strong, and the benefits go far beyond the gym. I take a minimum of 5g per day, and I've found it helps me push harder during strength workouts and perform better when playing netball, where speed, power, and sprinting are key.

I'm also very particular about quality. I only choose products that carry the Creapure® trademark, which guarantees maximum purity and quality standards.

An unexpected bonus? I genuinely feel like it's helped reduce some of my brain fog and improved my mental sharpness too.

3. Omega-3: Filling the Fish Gap

I'll be honest—I'm not a big fish eater. Because of that, supplementing with Omega-3 has become an important part of my routine. Omega-3 fatty acids are linked to supporting heart health, brain function, and helping to manage inflammation, all of which are important. Since I'm not consistently getting enough from food alone, supplementation gives me peace of mind that I'm covering my bases.

4. Vitamin D3: The Wake-Up Call I Didn't Expect

I spend a lot of time exercising outdoors, so I was convinced I was getting plenty of Vitamin D naturally. However, when my nutritionist friend, the fabulous Alex Estwick, suggested I get my levels tested in October, I decided to check just to be sure.

To my surprise, my results showed I wasn't getting enough.

Since then, I've started taking a high-strength Vitamin D3 supplement (4,000 IU) daily. I also plan to retest every six months, as sunlight exposure naturally changes throughout the year.

It was a great reminder that assumptions aren't always accurate, and sometimes testing can provide valuable insight into what your body actually needs.

Final Thoughts

One of the biggest lessons I've learned is that you don't need to completely overhaul your diet to see improvements. Often, it's the small, consistent habits that deliver the greatest results.

Training will always be my "mental medicine," but pairing it with the right nutrition has helped me get even more from the effort I put in every day.