Dietitian Clare

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Melbourne, VIC
Dietitian Clare

Dietitian (APD), Sports Dietitian and Nutritionist helping clients online and in-person in Melbourne

20/02/2026

Want to stay injury-free and perform at your best?

Join Sports Dietitian Clare and Sports Physio Matt as we break down:
✅ How nutrition impacts injury risk
✅ Fuelling strategies for training and recovery
✅ How to reduce the risk of injuries with changing training load
✅ Common mistakes athletes make
✅ Simple tips you can apply straight away

Whether you’re an athlete, weekend warrior, or just want to train smarter, this session is for you!

📍 - Wangara, Perth
⏰ Monday 16th March at 6.30pm

‼️ Limited spots available - sign up via the link in our bio

05/02/2026

Everything you need to know about hydration! 💦

1. Fluid requirements: 30mL per kg of body weight
eg if you’re 70kg that’s 2.1L

2. Use the colour of your urine to guide how hydrated you are = we’re aiming for pale yellow / straw coloured urine 🌟

3. Electrolytes are essential for many bodily processes, but that doesn’t mean we need an electrolyte supplement, as we actually get a tonne of electrolytes from food!
➡️ Situations where you may need electrolytes are:
- if you have certain medical conditions like POTS
- you’ve had gastro
- you’ve lost a large amount of sweat through a sauna, exercising for several hours, exercising in the heat, or you work a physical job outside in the heat
✅ Then having more electrolytes either through food or supplements (because remember we can can get a lot through food alone) may be helpful

Any questions, let me know 😊

02/02/2026

Nutrition & taste review of the NOON milk drinks
+ how they compare to the protein Up & Go’s 😊

Taste & texture:
- It was more of a choc banana flavour than the described ‘Belgian chocolate’
- Not very sweet
- Thin texture
- BUT the bottom had sooo many chunks and bits in it (even though I shook it) so if it was all mixed well that may have changed my taste & texture review
= but I couldn’t finish it the bits were so gross 🤢

Nutrition:
- similar protein content (18g) & fortification of vitamins & minerals to the protein up & go’s
- 60 less calories and 4g less fat and carbs compared to the protein up & go’s
- very high fibre (6g) and using types of fibre (inulin) that might cause gut issues in some people

Are they a good choice?
Yes, if you like the taste and don’t have IBS

Would I personally buy them again?
Absolutely not 😅 I’ll stick with my protein up & go’s 🫶🏻

Let me know if you have any questions or would like any other product reviews!!

11/12/2025

I debated sharing this for months, as I know some people won’t resonate with it… BUT there’s also a group of people that this message, and my experience with it, will really help.

I hope it comes across how I intended in to 🫶🏻

29/11/2025

What I ate for a triple training morning 🤪

1 hour before I had:
- fast digesting carbs = 1g / kg BW (fairy bread 🥰 & sugar in the red bull)
- caffeine (red bull)

During the 2 hour cycle I had:
- 60g of carbs /hr from a mix of liquid carbs, gels & lollies
- plain water

Into a 4.5km run off the bike

Refuelled quickly with a protein chocolate milk (carbs, protein, fluids, & electrolytes)

1hr upper body weights:
- I had 45g of liquid carbs

Post training:
- smoothie with mango, banana, oats, milk, protein powder and yoghurt
= fluids, carbs, protein, colour, electrolytes
* I really like smoothies for my first meal post longer sessions as usually my appetite is low, so it’s easier to get in calories

~1.5hrs after that my appetite was back so I had a meal - a large but still balanced meal (protein, carbs, fats, colour)

Hopefully this is interesting or helpful! Let me know if you have any questions 🤗

23/11/2025

What I meal prepped this week 👉🏻

For me having breakfast & lunch prepped saves me sooo much time & energy during the week

But I know for other people the idea of 1) prepping it and 2) eating the same thing each day seems awful

And that’s the thing with meal prep, there’s no right or wrong way to do it. It’s about doing what will save YOU time & energy + still be enjoyable

Other ways to meal prep:
✅ Prep single ingredients like shredded chicken, taco mince, rice etc to then add to meals during the week
✅ When you cook dinners, cook double to freeze for easy meals later on
✅ Buy a bunch of pre-made meals and frozen veggie packets
✅ Only prep breakfast or a meal for the 1 really busy night of the week
✅ Cut up / prepare the ingredients for meals but don’t actually cook them

The options are endless! Do some experimenting and find which method(s) work to make your life easier 😊

20/11/2025

Super excited to announce my new business !!!

An in-person (& online) clinic at in Perth 🤗

The business moto:
Balanced nutrition for peak performance and everyday life

This embodies everything I’ve always stood for and will continue to promote
- balanced nutrition: prioritising nutrient dense foods with ample room for soul foods, because food is more than just fuel
- peak performance: optimising your nutrition to get the absolute best out of yourself and perform at your highest level
- everyday life: ensuring the plan works *with* your lifestyle and preferences whilst supporting your overall health

I’m really excited about this new venture and can’t wait to see you all in the clinic 🥰
& if you’re not in Perth that is absolutely okay, it’s still business as usual for the online clinic!

17/11/2025

Spent the past few days in Melbourne at the Sports Dietitian’s Conference and had the absolute best time 🥰

Many snacks were had, many new things were learnt, and met many amazing sports dietitians 🫶🏻 perfect weekend (including seeing my Melb friends 🤗) !!

29/09/2025

A balanced long weekend 🥰

Everyone’s version of balance is different, but at its core balance means not going to the extremes.

eg enjoying nutrient-rich foods most of the time and including treats without guilt

If you go through phases of being all in and super ‘disciplined’ but then go completely off track (& then never get anywhere 😭), it might be time to try a new approach - balance 🤗 click the link in my bio to get started

24/09/2025

Swipe for dessert ideas 👉🏻

I often talk about helping people lose weight whilst still eating their favourite foods / a daily dessert 🤗
& here’s how you can do it (swipe across)

Like this post if you’d like more posts similar to this 🙏🏻

Address

Melbourne, VIC

Website

https://www.balancedbyclare.com.au/

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