Immune vulnerability and excessive physical exertion
Of the twelve biological systems in the human body, one has undoubtedly taken centre stage in recent years – the immune system – and frankly, it’s about time. The elusive...
Immunity protection for athletes
Maintaining a healthy immune system is paramount for any athlete and determines their ability to handle sufficient training and get to the start line in good shape. Whilst it may...
When Should I Be Taking My Micros?
So you’ve done it. You’ve taken steps to start prioritising your micros; improving your recovery, elevating your performance and strengthening your immunity. Now you’ve decided on the what, the next...
Cycling Vitamin C and Zinc for optimum immunity
Vitamin C is an essential nutrient for humans and contributes to immune defence by bolstering the function of both the innate and adaptive immune system. It is also a powerful...
Nutrition 101: Macro-nutrition and Micro-nutrition
Macros are the big players in sports nutrition talk. There’s only the three of them – carbs, fat and protein – and you’d be forgiven for thinking that the holy...
Building our Formulation Team
The journey to PILLAR Performance started alongside my professional rugby career. I was amazed by the way Omega 3 fish oil and curcumin allowed me to carve out more years...
How Calcium Citrate powers performance
The health of the skeletal system is a critical part of the overall health of the athletic population. To prevent osteoporosis and bone stress injuries in athletes, adequate calcium and...
What are Glycosaminoglycans?
While this term may seem unfamiliar to the vast majority, glycosaminoglycans (or GAGs for short) are simply an umbrella category for a range of familiar compounds including collagen, hyaluronic acid,...
Performance nutrition for women with Pip Taylor
Nutrition for women – what do we really know? Most studies are done on men but what impact do hormone fluctuations have on nutrition needs for optimal fuelling and recovery....
Strength for Endurance with Pip Taylor
In many endurance sports there’s a focus on being light, and lean – with the thought this equates to speed and better performance – and there’s an element of truth...
Better manage your energy levels
Two of the most common questions I get from a whole range of athletes are: “Why am I always so tired and so ravenous on rest day?” “How do I...
Fuelling needs: Men v Women
Most recommendations given around fuelling and performance don’t differentiate between men and women, or even across different age groups or life stages. This is because when it comes to performance...
Are you under-fuelled? Signs you’re intake isn’t matching your output
If you’re an athlete of any level, training hard, you need to properly fuel whatever goals you’re chasing. It seems obvious and yet often due to a lack of time,...
Nutrition Q&A with Pip Taylor
How can blood tests help nutrition and performance plans?Blood tests are a good way of confirming optimal body function and also screening for potential nutrient deficiencies. A sports dietitian will...
Why ‘bookend’ your day to support peak performance?
For athletes, maximising training is all about…well, maximising training. This means showing up ready to go at the sessions that count and then recovering like a boss to show up...
Fish Oil: Your questions answered
No doubt you’ve heard of fish oil or omega-3 and some of the benefits around health. But, what about performance benefits as an athlete? Will fish oil help me with...
Blood tests: Understanding your nutritional requirements
To be completely honest, life as a dietitian involves a bit of guesswork, some trial and error and plenty of ‘let’s give it a try and see how it goes’....
Sickness: An athlete’s greatest frustration
Every athlete and coach makes plans. Calendar planning, training block planning, travel planning, race planning – the list goes on. But, one of the biggest threats to those plans? Sickness....
Magnesium deficiency: What you need to know
Magnesium is one of those minerals that’s spoken about in athletic circles in relation to muscle relaxation, recovery and good sleep. While these benefits hold true – likely a result...
Are you getting enough D?
Are you getting enough D? It's winter here in Australia and a cold one for many of us too! Shorter winter days mean morning and evening training is likely in...
