Nuts and fitness [re-release] -

29 January 2026

January 2026.

Listen here:

And available everywhere you listen to podcasts: https://pod.link/thehealthyhandful

About this episode

Nutrition is a fundamental pillar of performance, influencing everything from fuelling and hydration to recovery, injury prevention, sleep, and mental focus.

In this episode, originally recorded in 2022, Accredited Sports Dietitian Emilie Burgess explores the key nutrition principles that support optimal training and performance. She breaks down the essential nutrients athletes need, while also addressing and debunking common performance-related nutrition myths.

Key take-outs:

Key nutrition pillars for peak performance include: Fuelling foods – quality carbohydrates to power activity; Building foods – protein to build and repair muscles; “Unlockables” – colourful fruits and vegetables plus quality fats, providing antioxidants, vitamins, and minerals that support immunity, gut and brain health, and aid recovery by reducing inflammation.
Nuts play a starring role: They support overall health, help prevent diet-related diseases, and provide energy, protein, and essential nutrients that enhance exercise performance.
For most people, at least a handful of nuts a day is a simple, effective way to boost performance and recovery.

Our guest

Emilie Burgess is an Accredited Sports Dietitian with years of experience in the performance nutrition landscape. Graduating from the University of Sydney in 2007, Emilie went on to complete a Diploma of Sports Nutrition through the International Olympic committee. Based in Tasmania, she is co-director and performance dietitian at The Athlete’s Kitchen.