Nicole's Nutrition Tips




Hi!! I’m Fez, or Nicole, or that Australian girl who works on the desk at FLYKICK. I’m a qualified nutritionist, I studied at the University of Wollongong and I’m currently studio lead at FLYKICK.

I’ll be writing every week offering you nutrition tips, helping debunk some myths and answering any of the questions you have! Nutrition plays such an influential part on our fitness goals and is also such a fun, enjoyable part of life that truly doesn’t have to be feared or demonised even in the fitness world!

Lets talk protein! Seems like everyone I know is smashing the shakes and bars, my instagram is full of protein promotions and my mum even face-timed me drinking one the other day?! They’re everywhere- but the question is, do we really NEED them? Well, unless you’ve been specifically prescribed them by an accredited professional then the answer is nope! All of what you need can be attained through a balanced diet.

Black Kleen Canteen Lifestyle.jpeg

Then why is Your mum drinking one?!?!

(Obvs the question on everyone’s lips)

Simply, supplements are a quick and easy way to increase your daily intake- and that’s great! They’re convenient, taste great and are such a simple snack if you’re on the go e.g. leaving FLYKICK grabbing a Barebells bar to refuel you through your afternoon meetings.

However, many of these powders and bars are filled with unnecessary chemicals and hidden sugars and actually do not contain anything that we cannot get from food first!


The amount of protein needed for healthy bodily function is stated by the NHS as 50g per day. However, we all know that every one’s bodies are so unique so a general recommendation of 1 gram per kilogram of body weight per day (e.g 65kg = 65g protein/day) is a more specific figure. When doing intense training this could be increased to 1.2-2 grams of protein, per kilogram of body weight, per day.

What if I’m consuming too much?

Research shows that per sitting we are only able to metabolise 20-30g of protein! So eating 6 steaks for dinner and washing it down with a protein shake all in the name of gainzzz sadly isn’t going to have you waking up like Arnie. Instead, any excess will just be converted into glucose to burn for energy or can also be excreted via urine (what a strong/expensive wee). So you’re best to make sure that you have a balanced source of protein in every meal throughout the day!

Do I need protein within an hour of my workout?

Studies around this show that the window for growth and repair is actually around 24 hours! So unless you’re hungry and actually want a protein snack right away (in which case, crack on) then no need to worry about getting it in within the hour. Again, spreading your protein out over the day will be sufficient (and less stressful).


Oh, the options! There are loads of enjoyable high protein food sources such as: yogurt, eggs, nuts, cheese, meat, fish, tofu, beans/pulses… the list goes on! I’ll even include one of my favourite lunches that is easy to make in bulk, you can pair with a salad for the week, it’s super cheap and of course, a great source of protein!!

Vegetable Frittata - Serves 4

I’ll leave the vegetables open to choice as I change it up literally every time dependent on what I’m feeling! But generally will use things like sweet potato, broccoli, peppers, cherry tomatoes etc.


  1. Preheat the oven to 180C.

  2. Bake all vegetables in oven safe dish that will be big enough for the whole frittata for about 30-40 minutes.

  3. Whilst they’re baking crack all eggs into a separate bowl and add in all your herbs and seasoning. Whisk it all up then crumble in your feta and mix again.

  4. Once your veggies are looking ready take them out of the oven and add your cheesy, eggs over them.

  5. Place them back in the oven and cook for about 15 minutes or until cooked all the way through.


Chosen Veg

1 red onion

100g feta

6 eggs

Mixed herbs seasoning

Salt & Pepper to taste

So to sum it all up – there’s nothing in protein supplements that cannot be attained through food! They’re a fantastic quick and easy option, which can help us to achieve our individual protein goals however I’d always recommend food sources first.  Please let me know if you have any questions either via email or feel free to grab me for a chat in the studio!

Nicole (Fez) x

Miranda Paine