Arianne Drage - Sports Dietitian

13/04/2026

You’ve probably heard about creatine…
You might even know you should be taking it…

But if you’re unsure on what it does, how to take it, or whether it’s actually worth it - this is your quick guide 👇

09/04/2026

If your sessions feel flat halfway through, you’re probably not fuelling during training properly.

Intra carbs aren’t always needed, but when they are, they make a big difference.

Unfortunately, this is where most people get it wrong.

If you want guidance around your food choices before, during and after training - comment ENERGY and I’ll send you my training nutrition cheat sheet 🙌

06/04/2026

01/04/2026

If you’re not sure what you should be focusing on around training… this is for you.

A simple, one-page guide to what to focus on before, during, and after your sessions (without overcomplicating it).

Download it via the link in my bio 🙌

30/03/2026

Trying to figure out what to eat, getting overwhelmed… then just winging it anyway?

You don’t need more rules when it comes to what you eat and drink around training sessions, you need clarity.

That’s exactly what this cheat sheet is designed for, releasing on Wednesday.

Comment PERFORMANCE for first access 😊

24/03/2026

Sometimes the biggest thing that is holding you back from achieving your goals, is the thoughts and beliefs you hold about food, training and progress.

Your mindset matters more than people realise, and often it’s the missing piece when someone feels stuck, inconsistent, or frustrated with their nutrition.

I can easily say that the clients that get the best results are those who also shift their way of thinking and mindset along the way.

I could talk all day about how important mindset is when it comes to your nutrition - these are the kinds of mindset shifts I work on with clients all the time.

If you feel like your mindset and unhelpful beliefs around nutrition might be holding you back, this is the exact thing I work on with clients inside my 1:1 coaching program 😊

19/03/2026

One thing I wish more people realised, is that not every snack, dessert, or baked treat needs protein added to make it “healthy”

Yes, protein is important, and getting enough across the day does matter - but that doesn’t mean every single thing you eat has to be a protein food to be good for you.

Sometimes you might just want a cookie with your coffee, a normal yoghurt, some chocolate after dinner, or a slice of banana bread that doesn’t have extra protein added in (and that is completely okay!)

A healthy diet is about overall balance, not trying to optimise every single bite. Food can nourish you, support your goals, and still be enjoyable too.

If you’re tired of overthinking food and want a more realistic approach to nutrition, follow along for more 😊

18/03/2026

If you train 4 - 6 times a week, carbs should not be something you are afraid of - they’re one of the main things that help you train well, recover properly, and actually get stronger.

For most people doing regular strength training, around 3g per kg of body weight is a good starting point, then you can build from there depending on your training and goals.

Follow for more tips on how to get the most out of your nutrition for training 🏋️

16/03/2026

If you were my client and your goal was to build muscle, we would not just be looking at your training.

Because yes, your program matters, but so does your nutrition, recovery, and overall consistency.

A lot of people say they want to build muscle, but they are under eating, skipping meals, nailing protein only some of the time, and expecting their body to grow without giving it the support it needs. Because muscle gain is not just about training harder in the gym, it is about �eating enough overall, getting your protein in consistently, fuelling your sessions properly, and giving your body time to recover and adapt.
�Building muscle takes time, and the best results come from staying consistent long enough to let it work.

Here are some of the key nutrition principles I’d focus on with a client wanting to build muscle.

If you’re ready to get a plan in place to support muscle building, send me a DM with “FUEL” to find out how I can help 💪

11/03/2026

I still remember the first time I was given macros to track. It was basically: “Here are these numbers… off you go… good luck”

And that was it - there was no education, no structure, no idea what 160g of protein actually looked like across a normal day - just me trying to force random some food choices to fit a set of targets.

What I realise now is that is why so many people can be tracking, “hitting” their macros, and still not feel great or see the progress they expected - because the numbers don’t teach you how to fuel yourself.

Macros don’t teach you what to eat (food quality, fibre, micronutrients, gut comfort), when to eat (training fuel, recovery, day to day energy), how to structure your day (so you’re not under-fuelling early and overeating at night), or how to adjust for rest days, big training days, weekends, and when life happens.

I’m going to be opening up the next round of applications for the Everyday Athlete Program very soon. Send me a DM if this is something you’re interested in 🙌

09/03/2026

Toward the end of last year, I honestly didn’t feel like myself. I was burnt out, running on empty, and my usual health habits had started to slip without me even really noticing.

Lately, I’ve been focusing on getting back to feeling good again by doing a few simple things consistently - nothing extreme, nothing obsessive, and no all-or-nothing approach.

Just habits that I know support my energy, stress levels, training, and overall health, while also helping me work towards some gradual fat loss.

Sometimes the biggest shift comes from getting back to the basics and actually sticking to them.

If fat loss is your goal, don’t underestimate how powerful the basics can be. DM “FUEL” if you want help building a nutrition approach that supports your goals without extremes 💚