Electrolytes are minerals that carry an electric charge when they are dissolved in a liquid such as blood. The blood electrolytes—sodium, potassium, chloride, and bicarbonate—help regulate nerve and muscle function and maintain acid-base balance and water balance, essentially controlling the shift of fluid in and out of cells.  These...

We might all debate what the perfect ‘healthy’ diet is, but we know that eating whole-foods including a wide range of nutrients and avoiding sugar and processed foods is vital.  While we might aim for the perfect diet, it’s not always that easy. Whether it’s a...

As we face the global spread of a virus, it is apparent that its health impact on those infected will vary greatly.  Some have minimal or no symptoms at all, whereas the more vulnerable members of our population are at much higher risk of severe...

It is quite simply your most common question - what nutrition do I need to use in training? How much water, carbs, electrolytes, protein??  No matter what new exciting product or promise is out there, your basic nutrition needs are actually quite simple, and the...

by Issi Brookes ~ Feb 2020 It is vital that as an athlete you ensure that your protein intake is adequate and this particularly applies in the post activity period. When exercising, the presence of adrenaline and absence of insulin results in muscle proteins breaking down...

Brad Smith has been consistently swimming since he was 10 years of age and has been a regular (and fast) fixture on the swimming circuit for many years now.  He balances a busy job as an electrician with a big training load – up to...

by Issi Brookes ~ Feb 2020 Protein is an essential macro-nutrient that helps build muscle, repair tissue, and make enzymes and hormones in our bodies.  Basically, it is one of the building blocks of our bone, muscle, and skin and is an important component of almost...

2020 is underway and with that comes a renewed sense of vigour and enthusiasm.  Goals are set, race plans are made, and many resolutions include improved nutrition and body composition. January is the perfect time to reflect on the 2019 lessons learnt in nutrition, so...

As summer hits Australia, here are our top five tips for keeping hydrated and some guidelines on when it's a good idea to use a sports drink! ...

We’ve all felt it at some point… that intensely painful and involuntary muscle contraction we know only too well as cramp.  Some people rarely get cramps… whereas others will have a crippling cramp just by pointing a toe in the water and seem to be...

"If my child is playing sport, do they need a sports drink?" This is such a common question, and one which parents ask me regularly.  Most parents have been warned about the health risks of soft drinks and energy drinks such as excess calorie consumption, dental...

Studies are showing us that dehydration can affect your mood, brain function and performance.  Basically, even mild dehydration can lead to lowered mood, increased fatigue and a decline in your ability to think clearly. Given that the human body is made up of 60% water,...

We all know that when you eat healthy food, you feel better.  It seems logical that a diet of natural nutrition which is rich in fruit, vegetables and lean proteins will result in good physical and mental health, and studies have already shown this to...

Kona: Bindi’s Tips for the Big Island (yes, there is good coffee!)It’s that time of year again, Kona time. For many people, Kona is the pinnacle of hours, days, months and years of training.Touching down on the Big Island is akin to landing on hallowed...

A lot of our talk about nutrition will focus on the big stuff.  The macros of protein, carbs and fat, or what makes the perfect post training breakfast.  But if you are on a decent training program and expending plenty of energy each day, there's...

The marathon.  What a beautiful, challenging and even mythical distance.  Throughout history, runners have challenged themselves in both mind and body over this distance.  The first marathon commemorated the run of the soldier Pheidippides from a battlefield near the town of Marathon, Greece, to Athens in...

We all know sugar tastes good and it’s hard to stop at just a small sample of anything deliciously sweet.  But are you actually addicted?  It’s certainly possible, as sugar activates opiate receptors in your brain to make you feel good emotionally, even if only...

Green is the new black, and it suits everyone. While fashion may not be my forte (lycra anyone??), I do know a lot about nutrition, and when it comes to upping your daily intake of vitamins and nutrients, I’m all over it. While hippies have been spouting...

Supergreens and superfoods in general are getting plenty of media hype, and quite rightly so. Supergreen powders contain antioxidants, enzymes, and phytonutrients which pack a real nutritional punch. Let's have a look at the benefits of supergreen powders and why they really do...

At last, we are on the countdown to the Hawaii Ironman, the World Championships in Kona on 13th October 2018.  We have four athletes headed to race on the Big Island, some with previous experience and top 10 results; some competing for their first time. ...

A beautiful, creamy strawberry smoothie with all the goodness you need for a morning boost! It has plenty of protein to keep you full throughout the morning. ...

Training for an endurance event? Your results on race day will rely on what you put in your mouth on a daily basis, just as much as your training workouts. There are so many new ideas, eating fads, diet experiments, and trusted old-fashioned approaches. How...

What's for lunch?  This is the perfect 'salad in a jar' recipe.  Whip three jars of salad together (complete with dressing) and you are ready for a healthy week. Easy! ...

As pro athletes the world over compete in last-ditch efforts to accrue qualification points for the Ironman World Championships, we thought we’d talk a little about what it takes an age-grouper to hit the big island....

Now it’s time to look to the Gold Coast and the ITU World Championships, running from 11-14 September. We have our largest contingent of Australian athletes representing this fabulous country ever this year, and every one of us here at Bindi HQ is ready and...

It’s happening people; the official countdown to the Ironman 70.3 World Championships has started! Running over the weekend of September 1 & 2 this iconic, globally-rotating event promises to be a corker. It’s the first time the IRONMAN 70.3 World Championship event will run on the...

September this year will see Australia host the World Championships for sprint and Olympic distance triathlon on the Gold Coast.  For many triathletes, the supreme goal of racing for your country as an age grouper is sweetened by the fact they will be on their...

There is nothing more satisfying than coming in from an early training session and opening the fridge to one of these little beauties.  Simple to prepare the night before, these Chia seeds are packed with omega-3 fatty acids and antioxidants, and will provide fibre, iron, and...

Recently I got the chance to catch up with Bindi’s Chief Sales Officer (and all-round great chick) Anne Musk.  Although I am based in Busselton, she lives nearly three hours away in Perth and manages all our stockists and athletes for Bindi. With work and...

You can’t out train a poor diet. That may be hard to hear, but it is the truth – I know from personal experience! Nutrition is key. Look back over your last few races and think about your results. Did you perform well? Did you...

Overnight oats are one of the pure joys in life...

Are you ruining all your good work? You train consistently, turning up to each session and sticking it out until the end. You listen to your coach’s feedback, taking on board what they say and plan to do better next week. But changing just one...

Ann Brinkamp raced Ultraman Australia and was the fastest female 2018. In fact she was 8th overall in a remarkable time of 24 hours and 12 minutes.  We had a fascinating chat with Ann about what it really takes to achieve Ultraman success. ...

Our natural gel recipe makes six gels and is a breeze to whip up. Say goodbye to fiddly gel packets and artificial flavours for good! ...

It’s winter. The mornings are dark and the days are short. The pull of the pool has eased off a little, and your off-season is ticking along nicely. You are feeling refreshed, rejuvenated and ready to start thinking about What Comes Next. But before...

"Sometimes life is about risking everything for a dream no one can see but you"  The sport of triathlon can be hugely demanding of your time, money, energy, and even on relationships. Who in the sport hasn't been asked 'but why do you do it?'.  It...

If you are anything like me, you are a little bit addicted to training and the buzz you get from feeling fit and strong. Let’s face it, all endurance athletes are a bit, ahem, obsessive about fitness levels, am I right?  But as I mentioned in...

Research shows us that protein before sleep can result in greater increases in muscle mass and strength, and can even improve your sleep quality. Try this protein filled hot chocolate before bed to ensure a great night of recovery sleep! ...

Research shows us that protein before sleep can result in greater increases in muscle mass and strength, and can even improve your sleep quality. This tasty protein pudding is the perfect snack to curb the evening cravings! ...

These no-bake bars are a perfect chocolately protein hit. Easy to make, they keep well in the fridge and will get you through a busy afternoon with a cup of tea!...

Busselton 70.3 and Port Mac are over, and for many Australian triathletes, that signals the end of the racing season. All the months of hard work culminated in two of the most epic races on the Aussie calendar, and now you’ve all recovered from your celebratory...

Travelling can be a big part of the sport of triathlon - whether it is a few hours to a race or even overseas.  The tricky logistics of nutrition, hydration and bike transport can really derail your ideal race. Our star Bindi athlete Brandon,...

The half Ironman weekend brings thousands of people flocking to the coastal town of Busselton, the home of Bindi Nutrition. With that in mind, we thought we’d give you a list of Bindi’s top 5 favourite places to visit in Busselton. The jetty is impressively...

We’ve all been there – we’ve taken time off training, then gone back into the gym and gone hard, thinking we can lift what we lifted before the break. Or we’ve upped the training load to “crazy” in the pursuit of a new goal (Ironman,...

Getting ready for a big race?  Wondering what all the carb loading hype is about?  Here are some great tips to get you prepped and ready for your best race day yet! ...

This smoothie bowl will have you ready for a supercharged day, as it gets a good serve of greens in your first meal.  You can prep the ingredients the night before and just blend on the morning to save time! ...

We love these easy protein pancakes after a hard training session.  Filling, tasty and healthy mmmm go crazy with your toppings too! ...

Next time you're in a rush, pop these ingredients in the blender and you have a ready made (and YUMMY) breakfast as you head out the door...

It's time to rethink your chocolate milk! Try this choc protein smoothie for a plant based, anti-inflammatory recovery drink. ...

Andrea "Hoppy" Hopkin is a self confessed tough nut, she is very  goal driven and has high expectations of herself.  Last December she suffered a bulging disc and had to take training right back to square one.  Recently she had a successful comeback to racing at...

We absolutely love these protein balls for an afternoon snack with a cup of green tea!  Full of protein and healthy fats, they really hit the spot before an evening training session. ...

Brandon is an exceptionally talented triathlete based in NSW. Prior to using Bindi he struggled to stay healthy through the big training blocks, however since using our natural products he finds he recovers from the key sessions quicker and stay illness and injury free....

Eclipse Performance Centre is a triathlon performance centre based in Perth, Western Australia. Bindi partners with Eclipse to provide nutrition and advice to junior and Elite athletes as they receive world class triathlon coaching & facilities. ...

Anne is our Sales Manager, who loves to work within the healthy, sporty lifestyle she lives everyday. She is an accomplished triathlete, and her biggest achievement was competing at Kona 2015. ...

I love to help new runners with their development. I have made a lot of errors with nutrition in the past, and am keen to help other runners avoid those. I promote a healthy, clean diet, and Bindi is one of the few sports drink...

Louis started his career as a competitive swimmer, but growing up in Busselton he was inspired by the challenge of Ironman. Before long he signed up for his first, and became one of the youngest competitors to race Ironman WA at the age of...

Meet Andrea, a self-motivated and determined athlete and teacher who hails from Rockingham, Western Australia. Just recently she was the fastest female age grouper to cross the line at Ironman Taiwan, and has booked her ticket to Kona for the third time....

"I love the whole concept of Bindi and try to live the lifestyle the brand represents. We all can look for the easy, fast option in life and there is too many companies going down that way". Ryan Miller is a highly energetic and...

Sam Colvin is an athlete who is achieving great things, such as recently qualifying for Kona in the Busselton Ironman after less than two years in the sport.  But Sam's success hasn't come easily, rather it has emerged from very tough times which help to...

Some people in life have an immediate impact on others around them.  When I met Susie in Hawaii just a few days before racing Kona 2017, she blew me away.  A mum of 4 (all Ironman triathletes themselves), grandmother, and the Managing Director of the...

At Bindi, we have chosen to undertake voluntary and independent product testing by HASTA for WADA banned substances. Not only did our sports hydration product pass the stringent HASTA testing, but like all our range is some of the most effective on the market....

It's time to enjoy all Christmas has to offer, so we turned to Simone Allen from Nutrition Works for her three top strategies to help you enjoy the festive season! Wishing you Merry Christmas from the Bindi Team x...

"Endurance swimming is not about who can do the most amount of training, on the least amount of fuel. Practice your race nutrition in training, as your performance will improve in the KEY sessions, as will your guts' ability to tolerate and digest fuel come race...

Kona - it’s not just an Ironman race.  It’s so difficult to understand beauty of the island, the race, and the Hawaiian people that it’s no wonder people describe it with equal parts myth, legend and awe.  So until you step foot off that plane...

Beginning triathlon is something I always wanted to do, however with a busy career as a vet and then moving into motherhood I had to bide my time.  Five years ago – with 3 boys under the age of 5 and a very supportive husband...

This month we have an insightful Q&A with Nathan Groch, who is one of our experienced long course Bindi athletes. Nathan lives and trains in north west WA in very hot and harsh conditions, and certainly knows how to nail his bike nutrition.  He shares...

These muffins are packed full of energy for a big training day. Created by an Ironman athlete, Wendy makes a batch of these overnight muffins on weekends so she and her family can get through a busy week of work and training. Full of...

There are a number of natural supplements which are actually proven to enhance performance, with caffeine and beetroot the most popular right now. To make life simple, we have put together a handy guide on how to use these supplements to get the most benefit....

We have put together a list of 5 supplements that are backed by science and live up to their claims as ergogenic aids; that is they provide athletes with a competitive edge by enhancing energy use, production and/or recovery (2). Did we mention we...

Supergreens and superfoods in general are getting plenty of media hype, and quite rightly so. Supergreens contain antioxidants, enzymes, and phytonutrients which pack a real nutritional punch. Let's have a look at why they really do work to alleviate the physical stress of...

We are often aware of drug testing in elite athletes and sports people, however anti-doping policies extend right through to recreational athletes. It is becoming increasingly common for athletes of any ability to be targeted for testing, and we have a look at some...

"Evidence in athletes suggests that the gut is trainable and that individuals who regularly consume carbohydrate or have a high daily carbohydrate intake may also have an increased capacity to absorb it.” Let's have a look at what is required to train your gut too...