Ryan Fernando FOOD FOR THOUGHT

Ryan Fernando is an award-winning celebrity sports nutrition coach & Chief Nutritionist at Qua Nutrition Signature Clinics.

Latest from Ryan Fernando

The impact of menstrual cycle on female athletes

Customised brilliance: By tailoring workouts and nutrition to the different phases of the menstrual cycle, women can enhance their performance, improve recovery, and achieve better results.

The hidden toll of stress on athletes and how to counter it

The flip side: When athletes face stress — whether physical or mental — their bodies go into fight-or-flight mode, releasing cortisol and adrenaline to boost energy, speed up heart rate, and sharpen focus. While this helps in the moment, it comes at a cost.

The secret sauce to sporting success

Healthy eating: More fruits and veggies = more wins. These colourful powerhouses are packed with the vitamins and minerals that turn kids into champs.

Quinoa biryani, anyone?

Health is wealth: It is essential to remember that your body is the most expensive real estate you’ll ever own. Maintaining a healthy diet is crucial.

Meet the brain’s personal assistant

REPRESENTATIVE IMAGE: A vital protein, known as Brain-Derived Neurotrophic Factor, helps create and maintain new neurons in the brain.

Boost your sports performance this summer by eating right

Keep it cool: Isotonic hydration solutions help quickly and effectively replace both the fluids and electrolytes lost during intense exercise.

Is it safe for athletes to work out in fasted state?

Representative image: Making the most of it: By strategically alternating between fasting days with low-intensity training and pre-feed days with higher-intensity sessions, elite athletes can harness the potential benefits of fasted training.

Sauna therapy vs cold therapy — what works better and why

Not so perfect: According to studies, although cold water immersion reduced perceived soreness, it did not accelerate strength recovery when compared to passive recovery methods.

Empowering female athletes through nutrition

Rigours of the sport: Menstrual irregularities and disordered eating patterns are common among female athletes and can have long-term repercussions on overall health.

A nutrient-rich adventure

The good choice: Fruits should have an appealing hue that matches their variety. For instance, ripe bananas have a yellow skin with brown speckles.

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