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Arianne Drage - Sports Dietitian

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Perth, WA
Arianne Drage - Sports Dietitian

Arianne is an Accredited Practising Dietitian & Sports Dietitian located at The Rev Barbell Club in Balcatta

12/01/2026

THE EVERYDAY ATHLETE IS OFFICIALLY OPEN 🎉

If you train 4 - 6 days a week while juggling work, stress, and real life, this is for you.

You might be: • Struggling to enjoy food without guilt • Feeling stuck in energy slumps during workouts • Frustrated by inconsistent progress despite training hard

My Everyday Athlete clients: ✔ Finish workouts feeling strong and energised ✔ Recover faster between sessions ✔ Feel confident and flexible with their nutrition ✔ Build sustainable habits without giving up the foods they love

This is a 12-week online sports nutrition program blending nutrition, lifestyle, and mindset - designed for people who train seriously but live normal lives.
 Join The Everyday Athlete before Jan 23 and get $200 off (or $100/month off) — only 5 spots available

DM me “ATHLETE” to apply 😊

09/01/2026

I get it, thinking about increasing your calories can feel really scary. You might worry about what could happen, or feel nervous that it’ll ruin your progress.

But here’s the thing… nothing REALLY terrible is going to happen. In fact, the opposite is true. When you fuel your body properly, you give yourself the chance to break through plateaus, feel stronger in your training, recover faster, and actually see the results you’ve been working for 💪

This is exactly what we focus on in the Everyday Athlete program - helping you overcome mental barriers, adjust your nutrition to suit your goals, and feel confident in the process.

The program launches next week, but you can get early access by joining the waitlist now. Imagine where your performance could be in just a few weeks 🤔

DM me to save your spot!

08/01/2026

Have you ever shown up to an early morning session, sat through the WOD briefing, and thought… maybe I should’ve stayed in bed? 
I’ve been there too.

When your glycogen stores (AKA fuel stores) are low, early sessions feel really tough, after all you have just fasted overnight.

But eating ~30g of quick-digesting carbs beforehand - like a banana, white toast with honey, or a rice cake, gives your muscles fast energy to actually perform, not just survive the workout.

The result? The WOD stops feeling like punishment, you feel energised, and you can finally smash your session.

I made a free pre-training guide that walks you through exactly how to fuel early sessions without overthinking.

💬 Comment FUEL and I’ll send it to you!

06/01/2026

Growing up is realising that the reason you don’t look like you train as much as you do… isn’t because you’re not working hard enough.

It’s because you’ve been fuelling a training body on 1,600 calories, when it actually needs closer to 2,400.
For years, we’ve been taught that eating less is the answer, and that 1,200 - 1,600 calories is “normal”, and that anything above 2,000 must be excessive or indulgent.

So we train harder, add more sessions and still feel flat, frustrated, and confused when our body doesn’t respond.

Here’s the problem 👇
 Most people underestimate how much energy their body actually needs just to function - before you even factor in training, daily movement, digestion and recovery. 
Your body has a baseline energy requirement (BMR), and then it needs more on top of that to support performance and adaptation.

When you consistently under-fuel: • progress stalls • recovery suffers • energy dips • body composition changes feel impossible

What you should be doing instead is to fuel for the body you’re asking to perform. Eat enough to support your training load, your lifestyle, and your goals, even if that number feels higher than you’re used to. More food doesn’t mean loss of control. It often means better performance, better recovery, and better results.

Your needs will never look the same as your friend’s, your partner’s, or someone you follow online - and that’s exactly how it should be. If this resonated, save this reel, because I have something exciting coming very soon to help you fuel properly, train harder, and finally see results 💕

05/01/2026

Hitting 150g of protein in a calorie deficit can feel way harder than it needs to be.

Most people assume fat loss means smaller meals, cutting carbs, or living off protein shakes - and that’s exactly why energy crashes, gym performance drops, and hunger feels constant. You end up technically “in a deficit,” but it’s not sustainable, and progress stalls fast.

If I were aiming for around 1800 calories while still hitting 150g of protein, I’d focus on:
1. Distributing protein evenly across the day instead of trying to cram it all in at dinner.
2. I’d choose lean, high-protein foods so calories stay under control
3. Build meals around volume foods to actually feel satisfied
4. Use snacks intentionally to top up protein rather than relying on guesswork

This approach helps protect muscle, supports recovery, keeps energy stable, and makes fat loss feel far more doable, without feeling restricted or obsessed with food.

If you want a clear structure for fuelling fat loss properly while still training hard and feeling good, this is exactly what I teach my clients 🙌

03/01/2026

If your goals are to train hard, have more energy, recover faster, and enjoy your food, then you’re in the right place!

As a sports dietitian, my mission is to help everyday athletes fuel their training, improve performance, and build a healthy relationship with food, so you can feel strong, energised, and confident - both in the gym and in life 😊💪

02/01/2026

Most people think they need a new training program or nutrition plan at the start of the year to level up their performance.

But after working with people who train hard, show up consistently, and still feel flat, sore, or stuck… the issue is almost never the programming.

It usually comes down to underfuelling, under recovering, and trying to push harder while giving your body less.

If you were my client and your goal was to train better in 2026, we wouldn’t overhaul everything overnight.

We’d dial in the fundamentals that actually make a difference -
✔️ eating enough to support training
✔️ fuelling sessions properly (not just coffee)
✔️ prioritising recovery like it’s part of the plan
✔️ building consistency, not perfection
✔️ creating a nutrition strategy you can sustain long-term

This is how training starts to feel stronger, more energised, and more rewarding, not through extremes, but through doing the basics well.

And I’m excited to say…
I have something new coming in the next couple of weeks for people who want exactly this kind of support 👀

If you want to be first to know, comment “COACHING” below or send me a DM and I’ll add you to the list 😊

31/12/2025

If you’re an active female, these are the non-negotiable things I’d focus on in 2026

1️⃣ Have a healthy relationship with food
Fuel your body without guilt or obsession.

2️⃣ Don’t compare yourself to others
Your journey is unique and progress looks different for everyone.

3️⃣ Prioritise health over aesthetics
Strength, energy, and longevity always come first.

4️⃣ Evidence-based supplements
Creatine is one of the few proven to actually support performance.

5️⃣ Track your menstrual cycle
Understanding your cycle helps you optimise training, recovery, and overall performance.

6️⃣ Celebrate the small wins
Consistent habits and little victories over time create the biggest impact.

Focus on these core habits, and you’ll build a strong foundation for success, no matter what your goal is 💚

30/12/2025

2025 wasn’t about huge achievements for me (and thats totally fine). It was about the little wins like getting through various challenges, exploring new places, spending quality time, starting a new job, and finding balance along the way 😊

23/12/2025

The holidays are meant for enjoying food, family, and fun - not feeling stressed about unnecessary comments on what you eat or how you look.

If unsolicited food or body comments are a constant struggle, this carousel is your holiday cheat sheet 🙌

My suggestion, is to pick a few responses that feel natural to you - whether that is neutral, confident, or more boundary focused and practice them ahead of time. You don’t owe anyone an explanation, and your energy is way too valuable to waste on worrying about this

Which type of response do you usually use? Neutral, confident, funny, or assertive? Comment below 👇

17/12/2025

I understand that this time of year can feel really stressful for some people - especially if you train regularly and care about your nutrition. 
More social events, less routine, and constant noise around food can make it feel like you’re walking a fine line between “enjoying yourself” and “staying on track”.

The good news is: it doesn’t need to be this hard. 
Your body doesn’t undo months of progress over a few festive meals. What actually causes stress and setbacks is the guilt, restriction, and pressure to compensate afterwards.

Staying grounded looks like eating regularly, prioritising protein, fuelling your training, and allowing yourself to enjoy food socially, without needing to explain or justify your choices to anyone.

Progress is built through consistency across the year, not through being perfect in December.

If this season feels challenging for you, you’re not failing - you’re human. And with the right support and perspective, it really can feel calmer and more manageable.

Save this for the busy holiday weeks, or send it to someone who needs a little reassurance right now 🤍

15/12/2025

Turns out… regular meals, enough protein, and not skipping snacks actually work 😅

What’s one simple piece of advice or small habit you’ve overlooked that actually makes a big difference? Share it below 👇

Address

5/146 Balcatta Road, Balcatta
Perth, WA
6021

Opening Hours

Monday	8am - 7pm
Tuesday	8am - 7pm
Wednesday	8am - 7pm
Thursday	8am - 7pm
Friday	9am - 5pm
Saturday	8am - 12pm

Telephone

+61428530402

Website

http://www.fuellednutrition.com.au/

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