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Bronte | Bach Nutr + Ex Sc/M Diet St

@brontejjohnston

3K

followers

25

following

i eat food
i study food
i also exercise!
i can help you do the same 👇

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WE DID IT 😭😭
sub 5 🫪🤿 by @brontejjohnston

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a month ago

hi all!

welcome to my exercise/nutrition account! it’s been way too long in the works but i’m finally making this account to share my passion and knowledge for food and movement. i’ll be using this account to post all things hybrid training, triathlon, strength training and most importantly, FOOD & FUEL!

A little bit about me:
- I have graduated w/ a Bachelor of Exercise and Nutrition Science at the University of Queensland
- I will be using the next two years to complete my Masters of Dietetics
- My main focus at the moment is triathlons, although I have a successful background in bodybuilding, as well as LOVING gym for over 6 years now. Any kind of movement is good movement in my eyes
- I’m currently training for a marathon, a couple 70.3 Ironmans and dabbling in other comps here and there (i’m never satisfied)
- I plan to teach people how to perform at their max, learn REAL and HEALTHY ways to fuel, debunk nutrition facts as well as help sculpt bodies to not only look, but feel good!
follow to stay tuned xox by @brontejjohnston

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10 months ago

current fixation cause this is PERFECT🪩❤️‍🔥
the chipped bowl from my placement accommodation🫠 please excuse
i’m a big textures person, I can only fully feel satisfied after a meal if it has a plentiful selection of smooth, crunch, crisp etc. And I think that goes for a lot of people, hence why sometimes we don’t feel like we have had enough after a meal (although we feel ‘full’).

Eating harder, crunchier, or chewier food textures slows down your eating rate and increases fullness.

Alongside that, combining smooth elements (like Greek yogurt or hummus) with crunchy toppings (like nuts, cereal, seeds, fruit or veg) and an array of moorish from nut butters, soft fruit, etc can also prevent a type of “food fatigue” and makes portions feel more indulgent and satisfying.

Not quite sure how to achieve this balance?

MESSAGE ME ‘FUELD’ TO FIND OUT MORE!
#breakfast #wieiad #highprotein #femalerunner #studentdietitian by @brontejjohnston

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a day ago

okay but this song on repeat🕺🏻✋🏼

i. love. saturday!

post brick so i can grow big muscles thanks to @aminozaustralia (code A-BRONTE)😃

#femalecyclist #femalerunner #ironmantraining #triathlontraining #athletenutrition by @brontejjohnston

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3 days ago

how about we under complicate the complicated realm of fuelling and food! sharing what helps me, and what i refer to, so it might help someone else :)

like i have said, and ill say again, individual needs will differ depending on training load, growth phases etc. this is a general guide and may not be suitable for everyone. thx!

SAVE THIS and share to anyone who needs to see this!

#sportsnutrition #studentdietitian #ironmanfuelling #eattofuel #sportsdietetics by @brontejjohnston

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5 days ago

Another dayyyy another double🪩🕺🏻

@aminozaustralia pre workout fuelling my sessions perfectly (code A-BRONTE to save 🫦)

Do you prefer morning or afternoon sessions?

#ironmantraining #diml #femalecyclist #studentdietitian #triathlontraining by @brontejjohnston

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10 days ago

THIS is FUN!!
let me list you the pros and cons
pros:
u can go super fast
increased sunrises watched
increased happiness
there’s so many secret routes just for bicycles that you can only discover if you cycle
never have to train quads again
increased vo2 max if ur interested
fitness through the roof
can have an excuse to drink silly sugary drinks and spend all your money on pastries

cons:
sometimes have to wear silly costumes (lycra)

#femalecyclist #hybridathlete #ironmantraining #cycling #endurancetraining by @brontejjohnston

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13 days ago

the most exciting day of the race week! CARB LOADING🍪🍩🍰🕺🏻
i’ve said it before, and i’ll say it again:

CORRECT NUTRITION IS A RACE DAY ADVANTAGE👏

If you’re struggling with yours, reach out to me and I can provide you with some guidance!

#hybridathlete #studentdietitian #ironmantraining #carbload #wieiad by @brontejjohnston

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16 days ago

It can be often overwhelming the amount of information there is online - especially nutrition information.

Nutrition can be so confusing because it IS so individualised. Not one athlete eats the exact same.
I think as women too, it can be even more conflicting. Like YEAH!! We gotta eat! And we eat more than the average person! And that is NORMAL!

I think we have all fallen victim to under fuelling at some point because we thought the norm was wayyyy under what it should be (i know i have). And people are so quick to comment on the ‘amount’ of food we eat.

Thx for letting me know that I did have seconds (and thirds) (and fourths) of dessert. I’m aware xx (i enjoyed it and didn’t think twice btw) but STILL! Little comments like that can affect people and therefore their intake.

However, guides like these help to put into perspective the ratios our bodies require to perform at our best. It’s always a good reminder. Again, this doesn’t work for all athletes. But it’s evidence based and what has proven to work in athletic populations.

Need help with your training nutrition? MESSAGE ME!🕺🏻🤓🏃‍♀️

#studentdietitian #athletediet #triathlete #ironmanfuelling #fuelling by @brontejjohnston

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18 days ago

You’d be surprised how much a tailored carb load + personalised race day nutrition can help your performance.

I always find doing race efforts during training I think….

“how on earth will i pull this out on the day?”

and I can whole heartedly say that a lot of it is attributed to what I do and eat the days leading up to my race.

One of the best things about completing an exercise nutrition undergrad alongside currently studying a Masters in Dietetics is being able to apply my nutrition knowledge to my training and use myself as a test dummy. And it is SO COOL and so rewarding watching science unfold in practice. I might not be the fastest, but seeing numbers improve and CONSISTENTLY is my feedback that the knowledge I am learning and applying is working in my training. In saying that, I’m always learning new things and my approach has changed over the years as I have learnt more about myself and updated evidence-based sports nutrition.

Need a hand with your training nutrition? MESSAGE ME! 🏃‍♀️

#intraworkout #ironmantraining #carbload #raceday #endurancefuel by @brontejjohnston

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24 days ago

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a month ago

if there’s one day of eats to watch, it’s this one CAUSE YUM

rolled myself into bed

#carbload #wieiad #ironman #ironmantraining #girlswhoeat by @brontejjohnston

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a month ago